MIND AND BODY: WELLNESS TIPS FOR TRAVEL NURSES

Sleep Hygiene Tips for Shift Workers

Optimize Your Sleep Schedule and Recharge Effectively
Night shifts can disrupt sleep, but with the right approach, you can rest better:

  • Create a Sleep Sanctuary: Use blackout curtains, white noise apps, or sleep masks to create an optimal sleeping environment.

  • Sleep Hygiene Habits: Maintain a consistent bedtime, avoid caffeine 6 hours before sleep, and limit screen time before bed.

  • Tools for Better Sleep: Try sleep trackers, calming alarm clocks, or melatonin (consult your provider).
    Resource Spotlight: 11 Free Sleep Apps for Your Best Night Yet

Nutrition and wellness Tips

Fuel Your Body and Thrive
Busy shifts demand energy and focus. Stay on top of your nutrition with:

  • Eating Out Guide: We know eating healthy on the go can be a task so we partnered with Delish ME for a comprehensive Eating Out Guide for healthy options on the go!

  • Snack Ideas: Discover quick, nurse-friendly snacks like trail mix, fresh veggies, and protein bars.

  • Meal Prep: Plan healthy meals for the week and cook in batches to save time for the week! No time to cook? Check out Delish ME Meals!

    • Delish ME Meals for stress-free meal delivery. Enjoy 15% off your first order with code Ronnie15. Taking control of your nutrition has never been easier!

    • Pure Reset: A nurse-owned business offering personalized health resources and support.

Breathwork Guide

Breathwork

Find calm in the busiest moments with this step-by-step breathing guide. Learn quick and effective techniques like box breathing and the 4-7-8 method to reduce stress, improve focus, and recharge between shifts. A must-have for managing the demands of healthcare.

Yoga for nurses

Yoga

Discover simple yoga poses designed to help you stay grounded and energized on the go. This easy-to-follow guide provides gentle stretches to relax after long shifts and boost your physical and mental resilience during your travel assignments.

Nurse Burnout

Fill Your Cup

Stay motivated and balanced with actionable wellness advice tailored for travel nurses. This resource includes practical tips like starting your day with gratitude, staying hydrated, and setting boundaries to protect your energy. Perfect for maintaining positivity throughout your journey.

Journaling: Reflect and RechargE

Journaling is a powerful tool to help travel nurses process their experiences, manage stress, and stay connected to their goals. Whether you’re navigating a new assignment or reflecting on personal growth, journaling can provide clarity and promote mindfulness in your busy life.

We have crafted a free downloadable journal with prompts, just for you!

Recommended Journals Written by Nurses:

Looking for even more inspiration? Check out these journals created by fellow nurses who understand the unique challenges of life on the road:

  1. The Five Minute Shift: A Nursing Self-Care Journal

    • Designed to fit seamlessly into your busy schedule, this journal includes quick prompts and guided reflections to help you recharge during or after a shift.

  2. Travel Nurse on the Go: 13 Weeks of Adventure and Healing

    • Perfect for travel nurses, this journal offers space to document your adventures, reflect on your personal growth, and capture meaningful moments from each assignment.

Mental Health Resources

Support Your Mind and Body
Your mental health is just as important as your physical health. Explore these resources to maintain balance:

  • Online Therapy Options: Platforms like BetterHelp and Talkspace for flexible, confidential counseling.

  • Nurse-Specific Support:

    • Operation Happy Nurse: A nonprofit offering accountability groups, mental health Q&A, and wellness programs tailored to nurses.

    • Healing the Healers Retreats: A nurse-owned initiative providing holistic wellness retreats to address burnout and reconnect with your purpose.

  • Burnout Prevention Checklist: Downloadable checklist to recognize signs of burnout and take proactive steps.

You are not alone on this journey—these tools and communities are here to support you every step of the way.

You matter.

This website does not provide crisis support or emergency assistance. If you or someone you know is in crisis, experiencing a medical emergency, or in need of immediate help, please contact one of the organizations listed below, emergency services (911 in the USA and Canada), or another crisis hotline in your region. This website is not a substitute for professional crisis intervention, and your safety and well-being are our top priorities.

Remember, you are never alone. Support is always available.

Suicide Hotlines

Addiction Hotlines

Crisis Counseling Hotlines

In the US: