 Welcome back. Here are my top tips for surviving your night shifts. Firstly, the rules and regulations are the NMC guidance. The NMC guidelines state that as student nurses we must experience the 24-hour care system, so that includes night weekends, bank holidays. They don't specifically say how many night shifts we do. I know certain universities will have their own rules and policies about how many night shifts you should do in a year. Ond ydych yn y Cyfrifolwyr, mae'n bryd yn ni'n gwybod y Llywodraeth Yma. Ond, ond, mae'n ddefnyddio am y sylwedd ar y cyfrifolwyr cyfrifolwyr y system. Ond nid yw'r cyfrifolwyr wedi bod yn oed. Y ddweud yn gweithio. Ychydig o'r gyfrifolwyr, oedd ychydig o'r cyfrifolwyr, oedd ydw i'r cyfrifolwyr yma. Rwy'n ei wneud yr cyfrifolwyr yma, os ydych yn gweithio'r cyfrifolwyr yma. ac eich gweithio eich nghymru yn ddechrau'n cymryd mewn gwirionedd. Ac mae'r guide lineol wedi'u cyfweld ar hyn yn ymgwrdd ffordd. Mae'r gweithio. Fe fyddwch. I'm here to give you some of my top tips for surviving your night shifts when it comes to it. A yn gweithio, when I knew I had to do nights in my first year, I was dreading it, I'm not going to lie. I love my sleep, and I thought oh my god I'm going to struggle so much what I'm going to do because by 9, 10pm at night I'm usually asleep I will be off work trying to get myself awake. I did panic about it, but I put some things in place to make sure that my Tynas did not get the better me, I can make the most of my night shifts. I want to pass on those tips to you, and I hope it will help her. These are just my own personal tips. If you have any other tips that I have not stated here, please comment below for somebody else to see because it might really, really help someone out. What works for me might not work for you. It is just about finding your own routine, i'r dweud o gweithio'r dweud o'r ddigon a dweud i ddim yn ysgolol. Ond os ydych chi'n gwybod gwybod. Felly ar y ddweud y ddweud ydw i'r ysgolol, y ddweud ydw i ddim yn ysgolol, yn dda'i gweithio'n gweithio'n gweithio'n gweithio'n gweithio. Ydw i'n ddweud o'n ddweud ymgyrchon. Fe allan o'r pelydau ar y ddweud o'r ddweud o'n ddweud o'n ddweud o'r ddweud. felly ydw i. Fy fyddwn i ddiwedd hynny i'w ffordd a chyfl teulu. Ond oedd angen o fewn. Dwi'rolytu i'w ddim yn ymgyrchu fydd yn angen i'r angen. Ond rwyf wedi gweld yn angen o'i bwysig o'i newid gyfnod o'u nu . O'r angen o'i ffodol yma. Fyddwch yn ar vorher yma mewn gwybwysig. A ddiw i'w rydyn ni'n meddwl o'r athliadau sylwyr ddi ddweudfa i'r angen o'i phanol o'r angen o'i ffordd. I got up, I ate before I went on my night shift and then I had a coffee before I started my night shift but mainly you you need to sleep before your night shift so then the second day you will sometimes find it hard to sleep but try and not let that distract you. I'm going to come up with some of the tips for you to help with that hopefully but make sure you sleep in the day is the top tip. You might find that you sleep easy after a night shift. I sort of struggle a little bit to start with but then you sort of get into a routine of doing it which isn't too bad and this is going to lead me on to tip number two which is when you go to sleep in the day after your night shift make sure you wear your eye mask cover your windows completely if you haven't got blackout curtains then you can put something over. I used to put towels and duvets and all sorts over my window to completely block out the light so my brain thought that it was night time and it did help it helped massively shut off any distractions but if you've got families and if you've got pets the pester you anything like that just make sure they're all aware that you really need to sleep and this is really important to you and hopefully they will respect that and let you sleep if not find somewhere else to sleep somewhere really calm and quiet that where you're going to manage to sleep. My next tip for surviving your night shift is make sure you prepare your food wisely so on your night shift you don't want to eat big meals because you as you might have experienced already you might feel really heavy bloated really sleepy after your lunch or dinner when you have a big meal and you're going to want to sleep so my advice is get some snacks in so that you can snack throughout the night the snacks you want something that's going to give you some high energy so things like apples nuts fruits little bits of salad some carrots and hummus little snacky things that's going to really really help you survive your night shift over big stodgy meals like pastas and carbs you want to do the reverse as well as avoiding the pastas and the carbs you want to avoid high sugar foods like cakes and sweets the rationale behind that is because those sort of things they give you that instant boost of sugar rush but then you're going to dip you're going to drop again so you want something more long acting more sustainable also coffee is most people's lifesaver have some coffee but the next piece of advice is come to come into the end of your night shift like an hour or two hours before you finish your night shift do not drink any caffeine at all because you want to sleep when you get home my next tip for night shift is the 3am the dreaded 3am on a night shift many people that have done nights will know what this time means there comes to a point in the night which is 3am where you are going to just be like oh i just want to sleep i'm so tired i can't do this and that is a really tough time i don't know why it happens at this time but it's happened to me it's happened to a lot of people that i know let me know if it's happened to you but during that period if you're really struggling to stay awake and focus and you're finding it really hard get up and walk around so get up walk around do some cleaning if there's no patient if all the patients are asleep go out clean the trolleys took up the trolleys do some work just physically walk up and down the ward just keep yourself active so that you're not sitting and you're not drifting like this and another top tip of mine is make sure you take your placement documents with you on your night shift because this is a great time for your mentor to get it filled out and go through it with you sometimes depending where you work on your night shift it might be really really busy like if you're in a and e at the weekend or something like that where it's non-stop all go you don't stop that's okay but in some areas like where i did my night shift the nights were really really quiet so we didn't have a lot to do all the patients were settled we did all the cleaning we did everything and we were like okay what can we do now or i was like what can we do now but that is a time to go over your placement documents with your mentor and they can go through it and you can sit and do that so use that time wisely and my very last tip which might sound silly but it's the most sensible one i think make sure after your night shift get home safely if you you're driving home after a night shift you're going to be exhausted make sure you know you wind down your windows you stop halfway if you're feeling tired be really focused on what you're doing if you can just make sure you get home safely because the last thing you want is an accident and also if you're going by public transport it's probably going to be really easy to drift off because of the motion of the train the motion of the bus and you might miss your bus stop which is going to be annoying but it's not as bad as if you're in a car and you fall asleep so maybe or even if you do drive or you are getting public transport see if your partner if a friend a colleague or anyone that lives close to you could take you maybe someone could pick you up and just help you out a little bit but if you are traveling home alone driving in your car or on the bus just make sure you get home safely so that is it from me thank you so much for tuning in and i shall see you next time