The 3 AM Wakeup Call: Why Burnt-Out Nurses Need a New Kind of Self-Care
Why Your Pain Isn't a Problem—It's a Message
It’s 3 AM.
You’re wide awake again, even though you’re exhausted.
Your back aches from yet another 12-hour shift. Your nervous system is still on high alert. And somewhere between charting and comforting patients, you’ve started to wonder:
When did my body stop being my ally and start feeling like my enemy?
If you're a nurse over a certain age—or someone who's spent years caring for others—this probably feels familiar.
Here’s what I wish someone had told me during my ICU days:
Your body isn’t betraying you. It’s begging you to listen.
The Invisible Toll of Being "The Strong One"
As nurses, we’ve been trained to override our needs.
Skip meals. Push through the pain. Power through 12-hour shifts like it’s nothing.
Now, add in shifting hormones (hello, declining estrogen) and the chronic stress that’s quietly rewired your brain and body…
And what you’ve got is a nervous system running on fumes, finally hitting empty.
The wakeups. The anxiety. The aches that won’t go away.
They’re not signs of weakness.
They’re signals.
And they’re sacred.
Why “Just Do Yoga” Is the Wrong Prescription
The wellness world is full of advice that sounds good but misses the mark for bodies in burnout.
“Just do yoga.”
“Just breathe.”
“Just meditate.”
Here’s where the advice misses the mark:
Traditional self-care assumes you have energy.
But when you’re surviving on cortisol and caffeine, your nervous system doesn’t need another performance demand - even when it comes wrapped in a yoga mat.
You don’t need more energy.
You need practices that meet you where you are.
A 2-Minute Reset That Actually Works
When I was deep in burnout, I created this micro-practice.
Not because I had time but because I needed to start small.
The Nurse’s Nervous System Reset:
Sit wherever you are (your car, the break room, your couch).
Place one hand on your chest, one on your belly.
Breathe in for 4 counts, out for 6-8.
Do this for just 5 breaths.
That’s it. Notice what shifts.
No perfect posture.
No fancy gear.
No spiritual bypassing.
Just a moment of connection—to remind your body it’s safe now.
Your Body Is Not the Problem
The pain, the fatigue, the restlessness - they’re not flaws.
They're your vital signs.
Pain is a request for presence.
Fatigue is a call for restoration.
You haven’t failed.
You’ve adapted.
And now, your body is inviting you into a new chapter but this one revolves around healing rather than pushing harder and listening deeper.
Ready to Redefine Self-Care?
If this resonates with you, I invite you to join my program:
Yoga for Non Bendy People.
This isn’t about touching your toes or performing perfect poses.
It’s about reclaiming your body with science-backed, trauma-informed practices designed for real people in real pain—especially those who've spent their lives caring for others.
Whether you’re navigating burnout, chronic pain, or just trying to sleep through the night again, this program meets you where you are—no flexibility required.
Learn more and join Yoga for Non Bendy People
Your body isn’t the problem.
It’s your guide back to yourself.
Let’s listen together.
