Sleep deprived nurses cause more patient care errors according to a 2014 study published in The Journal of Nursing Administration that investigated the relationship between sleep deprivation in nurses and occupational and patient errors. As a night shift nurse, getting enough sleep can be a challenge. Your work schedule disrupts your natural sleep-wake cycle, and it can be hard to switch between night and day shifts. I struggle with this myself as a night shift nurse. There is data that shows how important a decent night’s rest is in how you function in your role as a healthcare provider as well as during that struggle of a commute back home after you clock out. Here are ten tips to help you sleep better as a night shift nurse so you can safely deliver care and get back home to your loved ones afterward.
Create a sleep-friendly environment.
The first step to sleeping better is creating a sleep-friendly environment. Make sure your room is dark, quiet, and cool. Use blackout curtains to block out the daylight and earplugs to block out noise. Set your room temperature between 60-67°F to keep it cool and comfortable.
Stick to a sleep schedule
Sticking to a sleep schedule is essential for night shift nurses. Try to go to bed and wake up at the same time every day, even on your days off. This helps your body adjust to your work schedule and improves the quality of your sleep.
Avoid caffeine and alcohol.
Caffeine and alcohol can interfere with your sleep. Avoid caffeine four to six hours before bedtime and limit your alcohol intake. Alcohol may make you feel sleepy, but it can disrupt your sleep and cause you to wake up feeling tired.
Exercise regularly.
Exercise is good for your overall health and can help you sleep better. Try to exercise at least three to four times a week, but avoid doing it close to bedtime. Exercise stimulates your body and makes it harder to fall asleep.
Use relaxation techniques.
Relaxation techniques like deep breathing, meditation, and yoga can help you relax and fall asleep faster. Try to practice them before bedtime to help your body unwind and prepare for sleep.
Eat a healthy diet.
Eating a healthy diet can improve your sleep quality. Avoid heavy meals close to bedtime, and try to eat a balanced diet with plenty of fruits, vegetables, and lean protein. Avoid sugary and fatty foods that can make you feel sluggish.
Take naps.
Taking short naps during the day can help you stay alert and improve your performance at work. Try to limit your naps to 20-30 minutes and avoid napping too close to bedtime.
Avoid screen time before bed.
The blue light emitted by electronic devices can interfere with your sleep. Avoid screen time for at least an hour before bedtime and try reading a book or listening to music instead.
Get comfortable.
Make sure your bed is comfortable and supportive. Invest in a good mattress and pillows that suit your needs. Try to avoid using your bed for anything other than sleep to train your body to associate it with sleep. This is a struggle for me as I love to lounge in bed and watch a show sometimes.
Seek medical help.
If you are still having trouble sleeping, talk to your healthcare provider. They may recommend sleep aids or refer you to a sleep specialist for further evaluation.
Conclusion
In conclusion, as a night shift nurse, getting enough sleep is essential for your health and performance at work. By creating a sleep-friendly environment, sticking to a sleep schedule, avoiding caffeine and alcohol, exercising regularly, using relaxation techniques, eating a healthy diet, taking short naps, avoiding screen time before bed, getting comfortable, and seeking medical help if needed, you can improve the quality of your sleep and wake up feeling refreshed and energized. Your patients and loved ones will thank you!
