Why Am I Still Tired on My Days Off as a Nurse? (And What to Do About It)

You’ve worked your shifts and finally are on days off. And even after you’ve taken some much needed rest time, you still feel drained. You notice this is becoming an ongoing trend leaving you to question: “Why am I still tired on my days off as a nurse?”

If this sounds like you, you’re not alone, Nurse! In fact, many other nurses ask this same question in online forums like Reddit and Quora. But why does it happen, and how can you truly recharge on your days off? Let's dive into why your days off may not be giving you the rest you need and what you can do to start feeling better.

Why You Still Feel Tired on Your Days off: The Hidden Exhaustion Nurses Carry

Nursing isn’t just a physically demanding job—it’s emotionally, mentally, and spiritually draining. You’re often caring for patients in high-stakes situations, navigating trauma, grief, ethical dilemmas, and emotional labor that most people never see.

That constant load adds up, and it doesn’t magically disappear once you clock out. Even if you slept 8 hours, your system might still be processing everything you went through. That’s why true recovery requires more than just physical rest.

Why Rest ≠ Recovery (Especially in Nursing)

Taking a day off from work doesn’t always translate to real recovery. When you ask, “Why am I still tired on my days off as a nurse?” It's because typical rest, like lying on the couch, sleeping in, or binging a show doesn’t address the deeper layers of fatigue you carry as a nurse. 

Your nervous system is often still stuck in high-alert mode, bracing for the next crisis even when you’re at home. That baseline stress lingers, keeping your mind and body from settling into true rest. Real recovery means more than just sleep. It requires processing emotional residue, releasing tension, and actively shifting out of survival mode. Without that, rest might feel nice in the moment, but it won’t restore the energy and clarity you actually need.

Signs You’re Not Actually Recharging

If you’re still tired even on your days off, it’s important to recognize the signs that you might not be properly recovering:

• Grogginess: You wake up feeling tired or out of sorts, even after a full night of sleep.

• Shorter Fuse: You’re more irritable or easily frustrated, even with small things.

• Disconnection: You feel “zoned out” or unable to concentrate on anything, even simple tasks.

• Physical Tension: Your muscles feel tight and your body feels heavier than usual, despite not doing much physical activity.

• Work Dread: You start feeling anxious or overwhelmed even before your next shift.

If you’re noticing these signs, it could mean you need to adjust how you’re recovering from your shifts.

5 Things to Try Instead of Just “Resting”

You’re probably asking, “Okay, well, what can I do to stop feeling so tired on my days off then?” 

Here are 5 ways to recharge:

1. Process Your Emotions (Don’t Just Escape Them)

One thing that helps a lot of nurses is journaling. Just 5–10 minutes of journaling can help release the emotional stress you carry from your shifts. You don’t need to write a novel—just reflect on the harder parts of your day. This helps your body process the stress instead of storing it. From there, you can start to reframe intrusive thoughts into more supportive ones. That’s exactly why I created the Mindful Nurse Journal—with simple prompts and exercises designed specifically for nurses, by a nurse.

2. Gentle Movement

Instead of being sedentary all day, take a short walk, do some gentle yoga or even dance to your favorite song. Movement increases blood flow, relieves tension, and can help you clear mental fog. You don’t need to do a full workout, just some intentional movement to help release any stored stress.

3. Create a Transition Ritual

After a shift, your body needs to switch from "work mode" to "home mode." Light some candles, take a shower, or put on your favorite calming music to help your brain relax. Find whatever works best for you to signal to your brain that you are safe to relax now.

4. Connect with Others

You might feel like isolating yourself when you’re tired, but human connection is actually one of the best ways to recharge. Chat with a friend or fellow nurse who gets what you’re going through, or join an online support group for nurses. Join our Free Facebook Group: Self-Care by Nurses for Nurses.  

5. Prioritize Sleep Hygiene

Nurses often struggle with sleep due to rotating shifts. To truly recover, prioritize quality sleep by sticking to a routine, limiting caffeine, unplugging from technology an hour before bed and making your room as dark and quiet as possible. Your sleep environment is just as important as sleep itself.

Final Thoughts: Redefining What Real Recovery Looks Like

So, why are you still tired on your days off as a nurse? It’s because rest and recovery aren’t the same thing — and nursing demands more than just physical rest. True recovery involves addressing emotional and mental exhaustion, regulating your nervous system, and recharging in ways that go beyond simply lounging on the couch on your day off.

Fatigue is a complex issue for nurses, but by prioritizing real recovery strategies, you’ll start to feel more energized and capable, both on and off the clock.

Additional Resources:

For more in-depth information on managing fatigue, check out this Fatigue Prevention Pamphlet from the Registered Nurses' Association of Ontario. It includes additional tips for managing fatigue and improving self-care routines.

Also, be sure to check out more helpful articles from Shift Into Health: Nurse Mindset Blog. And never hesitate to reach out directly to me for support. 💗