Thriving on the Night Shift: Real Talk & Survival Tips with Ashleigh Small
Alright night shifters, this one’s for you! If you’ve ever stumbled into the daylight feeling like a zombie with a stethoscope, you’re not alone. Working nights is tough. But what if we told you there’s a way to not only survive the night shift—but actually thrive?
Enter: Ashleigh Small. A seasoned NICU nurse, certified critical care expert, and founder of Flip the Shift, Ashleigh has spent over a decade in a Level 4 NICU. She knows night shift struggles firsthand and has built an entire movement to support nurses like you with actionable strategies and mentorship.
On episode 13 of the Life After Nursing School podcast, Ashleigh joined me for a deep and inspiring conversation about overcoming night shift burnout, reclaiming your rhythm, and finding your power—even when the rest of the world is asleep.
Here’s a breakdown of our conversation (plus a few stats to give it context), expanded into a full guide for every nurse out there navigating the night shift life.
Meet Ashleigh Small: NICU Nurse, Coach & Night Shift Advocate
Ashleigh’s journey into nursing began like many of ours—with a desire to make a difference. But her story took a powerful turn when she realized that night shift work was breaking down some of the best nurses she knew.
Rather than accept the burnout as a badge of honor, she decided to do something about it. Through Flip the Shift, Ashleigh now teaches night shift nurses how to protect their energy, manage their circadian rhythms, and develop the kind of boundaries that keep burnout at bay.
My Own Night Shift Nightmare
Let me take you back to my first nursing job. I was fresh out of school, full of idealism, and… scheduled for night shift. The problem? I’m the definition of a morning person.
I tried everything—windows down, blasting music, even chomping on apples to stay awake during my 10-minute commute home post nightshift. But I’d still find myself nodding off at stoplights. Once home, I’d sleep for 4 hours, then be wide awake with no hope of falling back asleep. My body was on strike, and my emotions were a mess.
Cue the inevitable breakdown—in the frozen food aisle of the grocery store.
That experience taught me something crucial: no one teaches you how to survive the night shift. And that’s why this conversation with Ashleigh is so important.
3 Common Mistakes New Night Shift Nurses Make—And How to Avoid Them
Ashleigh broke down the top three mistakes she sees new night shift nurses make. Spoiler: I made every single one. If you’re just starting out, this section is your lifeline.
1. Letting the Night Shift Stigma Rule Your Mindset
You’ve probably heard it:
“Night shift is horrible for your health.”
“You’ll never sleep again.”
“It’ll ruin your life.”
And sure—there’s some truth to the physical toll of shift work. But when you internalize this negativity, it creates a self-fulfilling prophecy. Your mindset starts to shape your reality.
Stat Check: According to the CDC, night shift workers are at higher risk for heart disease, obesity, and depression. But that risk is often tied to unmanaged stress and poor sleep hygiene—not the shift itself.
Ashleigh’s advice? Reframe the narrative. Night shift offers a unique rhythm. There’s often more independence, a quieter pace, and deep camaraderie. You don’t have to hate it—especially if you’re intentional about how you approach it.
2. Winging It Without a Plan
One of the biggest mistakes new night shifters make is trying to figure it out as they go—no real plan, no routine, just sleeping when they can and consuming caffeine when they didnt sleep enough.
But your body craves predictability. Without a plan for sleep, meals, hydration, and movement, it’s easy to spiral into exhaustion.
Stat Check: A 2023 study in Sleep Health found that night shift nurses who followed a structured pre- and post-shift routine reported 30% higher sleep quality and 40% lower fatigue scores.
Ashleigh’s Tip: Create a personalized shift routine. Include winding down after work, blackout curtains, consistent sleep blocks, and gentle movement. The more consistent your rhythm, the less chaotic your life will feel.
3. Living Without Limits (AKA Superhero Syndrome)
New nurses often fall into the “yes trap.” Pick up that extra shift? Sure. Stay late? No problem. Show up for everyone? Always.
But here’s the truth: saying yes to everything means saying no to your own health.
Ashleigh calls this the “superhero syndrome,” and it’s especially dangerous for night shift nurses who already work against their body’s natural rhythm.
Stat Check: A 2021 survey from the American Nurses Foundation found that 51% of nurses reported feeling "emotionally drained" after most shifts, with boundary issues cited as a top contributor.
Ashleigh’s Advice: Learn your limits. Track how you feel after certain shifts, and be honest about your energy. Protect your pre- and post-shift time like it’s sacred. Boundaries aren’t selfish—they’re survival.
Helping Nurses Thrive: Inside "Night School"
Ashleigh doesn’t just talk the talk—she walks it every day through her signature coaching program: Night School.
Designed specifically for night shift nurses, this program covers:
Circadian rhythm science and how to reset your internal clock
Building sleep-friendly environments
Managing meals and hydration at odd hours
Emotional regulation and stress management
Setting boundaries and advocating for your needs
Whether you’re six months into your first nursing job or ten years into burnout, Ashleigh offers practical strategies that meet you where you are.
If She Could Go Back: Ashleigh’s Advice to Her New Grad Self
I asked Ashleigh what she’d say to her younger self—just starting out as a new grad nurse.
Her answer?
Ashleigh would tell herself that, even though she ended up in NICU and loving it, there are many different fields of nursing and if NICU didn’t work out, she would never feel stuck.
The nursing profession really has a place for everyone!
Final Thoughts: You Don’t Have to Cry in the Frozen Food Aisle
If you’ve ever wandered through a grocery store in scrubs, eyes glazed, clutching a frozen pizza with tears in your eyes, beyond sleep deprived—this one’s for you.
There is a better way.
Ditch the stigma.
Create a plan.
Set the boundary.
Night shift doesn’t have to mean burnout. With guidance from mentors like Ashleigh, support from your peers, and some grace for yourself, you can build a sustainable and even joyful night shift life.
Resources & Where to Find Ashleigh
Ready to level up your night shift game? Here’s where you can connect with Ashleigh:
Instagram: @that.night.nurse
Website: www.fliptheshift.com
Night School Coaching Program: Details on her site here
More on Podcast Guest: Ashleigh Small
Ashleigh Small is a certified NICU nurse by night and a night shift mentor by day. Since starting her career in a Level 4 NICU in 2014, she has become a trusted preceptor, mentor, and advocate for night shift nurses. While earning her MSN, Ashleigh discovered a passion for helping others navigate the challenges of shift work using evidence-based strategies. In 2020, she launched the Flip the Shift Method—a holistic approach to thriving on nights without sacrificing health or happiness.
Ashleigh brings more than 11 years of firsthand experience, still working 12-hour night shifts while coaching new and seasoned nurses through the realities of night shift life. She’s also certified in sleep, stress management, and recovery, adding depth to her mentorship. Through her free online community and coaching programs, Ashleigh provides practical tools, support, and encouragement—because night shift nurses deserve to thrive both at work and at home.
Let’s Keep the Conversation Going
If you resonated with this blog post, don’t keep it to yourself!
✅ Share it with your fellow night shifters.
✅ Leave a Podcast review if you listen to the show to help other nurses find the Life After Nursing School Podcast.
✅ And remember—you are not alone in this.
Ashleigh, thank you for being a trailblazer, an advocate, and the perfect first guest on the Life After Nursing School podcast. Your voice is powerful, and your work is changing lives.
To all our new grads out there: hydrate, protect your peace, and know that crying in public is now optional.
And remember—I have one hand for me and the other for you. Until next time.
Caroline
PS. Want more on this topic? Listen to Life After Nursing School Podcast Episode 13