Maximizing Brain Function: Five Essential Tips for Nurses to Stay Sharp on the Job

Every day on the job, nurses must juggle multiple tasks that require mental agility, decisive decision-making, and extreme focus in life-and-death situations. The long shifts and physical and emotional stress can lead to exhaustion and affect cognitive functioning. Finding ways to maximize brain function to stay mentally sharp and improve one's well-being should be a top priority in one's daily routine.

1. Feeding the Brain with Proper Nutrition

A healthy diet is one strategy for keeping the mind and body at peak performance. Diet is vital as the brain requires 20-25% of the body’s glucose to function effectively. Consuming foods high in antioxidants, such as vegetables, fruits, and nuts, has been shown to prevent cognitive decline (Kulak & Yesil, 2022). Swap processed foods for whole, nutritious foods as much as possible when you can. To help make this an easy task, remember to make a meal plan for the week and prepare food ahead of time on workdays.  

2. Quality Sleep

Shift work can wreak havoc on the body. Establish consistent sleep habits as best as possible to ensure quality sleep time. White noise and window-darkening shades may help turn day into night so you can sleep.  However, some people can function normally on six hours or less of sleep. These individuals, called short sleepers, generally feel rested upon waking and do not suffer from drowsiness (Cleveland Clinic, 2023). If you think you are a short sleeper, it may be due to gene changes. Researchers have discovered that changes in the genes DEC2 or ADRB1 may cause some people to require less sleep without negatively impacting their quality of life. However, it is recommended for those with short sleep syndrome (SSS) to avoid alcohol before sleep, get some natural light, and keep the bedroom quiet and dark (Cleveland Clinic, 2023). These are good tips, even for those requiring more sleep or those with varying schedules!

3. Exercise to Boost the Brain

Exercise is another way to help ward off the mental fog and get the necessary oxygen to the brain to improve cognitive functioning.  It is also suitable for aiding in quality sleep.  Consistency is key, so set a schedule for working out and stick to it!  

4. Social Connections

Stay in touch with friends and family. Solid social connections also contribute to a happy state, easing tension and stress in the body and mind.  So don't skip the invite when asked to join a friend for coffee or dinner with the family. It may be just what you need to give you that pick me up to get you through the rest of the day or week.

5. Lifelong Learning

And last but not least, continue to learn and grow.  Challenging the brain with new tasks, such as learning a language, reading, or attending a professional nursing conference, is a great way to keep the brain engaged and create new neuronal pathways.  The brain wants to be challenged, so pick something you love, or that sparks your interest. The learning will ensure cognitive flexibility and help aid in processing and remembering information, especially when working in high-stress environments.

Nurses dedicate themselves to caring for others, but prioritizing brain health is essential for optimal patient care. By integrating these brain-boosting strategies into daily routines, nurses can enhance their cognitive function, reduce stress, and maintain peak performance in their demanding profession.

References:

Cleveland Clinic (2023). Short sleeper syndrome (SSS). Retrieved from https://my.clevelandclinic.org/health/diseases/short-sleeper-syndrome-sss

Kulak, A.Y., & Yesil, E. (2022) The relationship between nutritional status and cognitive functions of shift health workers. Turkish Journal of Sleep Medicine, 9(3), 269-277.