Tips for Carers - Looking After Yourself on Night Shifts

Night care work asks something particular of you. While most people are asleep, you're making sure someone feels safe and comfortable in their own home — the steady presence during the hours when anxiety can peak, when someone needs reassurance, when things go wrong and a person needs to know there's someone there who knows what to do.

That kind of work is genuinely rewarding, and it takes real energy to do well. Looking after yourself on nights isn't separate from the job — it's part of how you show up well for the people who rely on you.

The AWAKE Guide

Our night teams have shared what genuinely helps them stay alert and care well through the night. We pulled it together into something practical and easy to remember.

A — Adjust Your SleepGetting quality rest before a shift makes a bigger difference than most people realise. Blackout curtains, a cool room and a consistent pre-sleep routine all help your body rest properly during the day — and the better rested you are going in, the better the whole shift feels.

W — Wellness and NutritionA good meal before you start, and light snacks through the night, keeps your energy far steadier than running on empty. Protein-based snacks tend to work better than anything that gives you a quick spike — the drop afterwards is harder to manage at 2am than it is during the day.

A — Active Body, Alert MindBetween visits, a short walk or a few stretches does more than you might expect. Keeping your body moving helps your mind stay sharp, and that makes a real difference as the night goes on.

K — Keep Caffeine SmartCaffeine is genuinely useful earlier in a shift. Switching to water in the second half means you can actually sleep when you get home, rather than lying awake when you should be recovering.

E — End of Shift Wind DownThe transition home is worth getting right. Some fresh air, a bit of time away from screens, and a proper wind-down routine all help your body shift gears and recover well before your next shift.

Looking out for each other

Nights can feel isolating, particularly if you're working alone across visits. Staying connected with your team — even just a message to check in — makes a difference to how the shift feels, and it means any concerns get picked up quickly rather than sitting with one person.

If nights are taking a toll, talking to your coordinator is always the right move. There are usually more options available than people realise, and no one here expects you to manage in silence.

‍