When Time Shifts: What Nurses Know About Navigating the Hours That Don’t Fit the Clock

For over a decade, my workday began when the sun went down. As an after-hours hospice nurse, my shift started at 5 p.m. and ended at 8 a.m. While the world around me slipped into rest, I stepped into homes filled with quiet, tenderness, and often heartbreak. I was there for the sacred hours—helping families say goodbye, managing pain, holding hands in the stillness of night.

And then, when the morning light arrived, I’d drive home—exhausted yet wired—just as my young daughters were waking up. I’d make breakfast, pack lunches, and try to be “present.” But inside, my body was running on borrowed time. I was constantly shifting between two worlds: the one that worked through the night, and the one that needed me by day.

Over time, that rhythm—if you can even call it that—took its toll. My body stopped knowing when to rest. My mind felt foggy. My heart, though still deeply called to the work, was weary. Eventually, the lack of sleep and constant circadian disruption led to burnout.

I share this because, as nurses, we know the push and pull of disrupted rhythms better than anyone. Every time the world changes its clocks—springing forward or falling back—it’s a reminder of what our bodies already understand: time changes us too.

The Science Behind the Shift

The semi-annual time change may seem minor—a simple one-hour adjustment—but our bodies tell a different story. Research shows that even small disruptions in our circadian rhythm (our body’s internal clock) can affect sleep, mood, and even heart health. According to the Associated Press, our internal systems rely on consistent light-dark cues, and sudden changes—even an hour—can cause short-term sleep deprivation, fogginess, and slower reaction times (AP News, 2025).

Now, if you’ve ever worked night shift, you’ve lived in that dissonance for more than just a day or two. Your body is constantly negotiating between biological time and scheduled time. You know the feeling of “jet lag” without ever leaving your city.

A 2023 BMC Nursing study confirmed what many of us experience firsthand: night shift stress and sleep disturbance directly affect nurses’ quality of life, mental wellbeing, and even cognitive function (BMC Nursing, 2023).

The Dual Reality of Nurses and Time

Here’s the paradox: nurses are some of the most adaptable people you’ll ever meet when it comes to managing time. We’ve adjusted to rotating schedules, unpredictable hours, and the unique biology of working through the night.

But we’re also among the most affected. Our bodies pay the price for constant adaptation. During my hospice years, I learned that the ability to stay awake doesn’t mean we’re thriving—it often just means we’ve stopped listening to what our bodies are trying to tell us.

Working nights while raising small children taught me resilience, yes—but also humility. I learned that no matter how strong your willpower is, your physiology still has needs: sleep, light, nourishment, and rest that truly restores.

That understanding eventually became the foundation for CODE YOU—a space to help nurses reconnect to wholeness and wellbeing after years of giving without replenishment.

What I’ve Learned About Navigating Time Change and Night Shift

Here are a few tools that I wish I’d known then—lessons that blend my personal experience with evidence-based practices from the American Nurses Association (ANA, 2023) and current research.

1. Honor the Transition

Don’t ignore the clock change—plan for it. In the days leading up to it, shift your bedtime and wake-up time by 15-30 minutes. This gradual transition can soften the shock to your body. Morning light exposure helps reset your internal rhythm, especially after a night shift.

2. Protect Your Sleep Like It’s Sacred

Sleep is not a luxury—it’s a physiological need. Use blackout curtains, an eye mask, and white noise to mimic nighttime during your rest hours. Avoid caffeine after the midpoint of your shift and keep your bedroom cool and quiet.

3. Be Smart About Light

Light is medicine for your circadian rhythm. During your shift, seek bright light exposure early on. As the shift ends, dim the lights and wear sunglasses on your commute home to help signal your body that it’s time to wind down.

4. Cluster Shifts When Possible

Working consecutive nights allows your body to maintain a rhythm, even if it’s not the typical one. Alternating day and night shifts increases “social jet lag” and makes recovery harder.

5. Create a Ritual for Recovery

When you clock out, give yourself permission to decompress. A short walk, a moment of gratitude, or a few minutes of silence can help your nervous system shift gears. Your work is sacred—so is your recovery.

6. Use Time Change as a Check-In

Each clock change can be a mirror moment: How am I really doing? Am I resting, or just collapsing? Am I nourishing my body as well as I nourish others? This is your opportunity to realign—not just your clocks, but your priorities.

A Gentle Reminder

Nurses are the rhythm-keepers of healthcare. We hold vigil through the night, tending to life and loss while the world sleeps. But to sustain that sacred work, we must also tend to our own rhythms.

When the clocks change, let it be more than a disruption. Let it be an invitation—to rest, to recalibrate, to remember that you too deserve the same care and compassion you give to others.

Because healing the world starts with healing ourselves.

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References

1. American Nurses Association. (2023). Tips for Surviving the Night Shift in Nursing. nursingworld.org

2. Al-hrinat, J., et al. (2023). The impact of night shift stress and sleep disturbance on nurses’ quality of life. BMC Nursing, 23. bmcnurs.biomedcentral.com

3. Neergaard, L. (2025, Oct 27). Here’s what happens to your body when clocks “fall back” an hour. Associated Press. apnews.com