Night shifts can be challenging for nurses, and sleep deprivation is a common problem for healthcare professionals working these hours. Luckily, there’s a simple and effective solution: taking a nap during your break. After almost a decade of working as a night shift nurse, I found that taking at least one nap during my shift helped me combat fatigue and operate more effectively. I feel like naps also help me feel more alert and refreshed during my commute back home after a shift. Not only can a restful nap help combat fatigue and improve your performance, but it can also enhance your overall well-being. In this article, we’ll explore 6 tips and strategies for night nurses to take a restful nap, so you can recharge and tackle the rest of your shift with renewed energy.
- Find a quiet and dark place to nap.
Finding a quiet and dark place to nap is crucial for getting quality rest during your break. If possible, try to find a secluded room with a comfortable chair or couch to lie down on. Your unit assistant is a wonderful resource to sweetly inquire about the best napping spot in the hospital since they are very knowledgeable on random tidbits and typically float all over. Consider investing in a sleep mask or earplugs to block out any light or noise that may disrupt your sleep.
- Set an alarm (or two!).
Setting an alarm is essential to ensure that you wake up on time and don’t oversleep. When I first started napping on my breaks during my night shifts I would set both my phone alarm and the tactile alarm on the apple watch I always wore. It’s easy to lose track of time while napping, so having an alarm set will give you peace of mind and help you get back to work on schedule. I have gotten in the habit of setting my alarm a minute or two early so I have time to get myself up and clock back in on time. I know of some nurses who will rely on a “break buddy”. They will ask another nurse colleague they trust to check on them after a certain amount of time to make sure they get back to their shift on time. Find a method that works for you so you can take your nap and get clocked back in on time.
- Nap for no more than 30 minutes.
Napping for no more than 30 minutes is optimal for refreshing your mind and body without disrupting your sleep cycle. Longer naps may leave you feeling groggy and make it harder to stay alert during the rest of your shift. I have found that even a quick 10 to 15 minutes power nap can make a difference. Keep in mind that everyone is different and I do know of some nurses that prefer to consolidate all of their breaks into one longer hour long break. Some of the nurses will sleep for almost an entire hour during the shift and swear by this strategy. The best thing to do is to find out what works best for you. Also, make check into what your hospital policy allows when it comes to how you take your breaks.
- Avoid caffeine before napping.
Avoiding caffeine before napping is essential to ensure that you fall asleep quickly and get quality rest. Caffeine can interfere with sleep and make it harder to fall asleep, leading to a less restful nap. Try waiting until after your nap to crack open your energy drink if you can.
- Use relaxation techniques.
Using relaxation techniques like deep breathing or meditation can help you fall asleep quickly and enhance the quality of your nap. Focus on your breathing and try to clear your mind of any thoughts or worries to promote relaxation. We all need a little reprieve from the hectic nature of our shift. Taking a nap is the perfect escape to calm your mind and relieve some stress before you get back to caring for your patients.
- Plan ahead.
Planning ahead is crucial for ensuring that you have enough time to nap during your break. Make sure to communicate with your break relief nurse about when you want to take your break. Tie up any loose ends related to patient care if you can. Or make sure you provide an effective nurse report to the break relief so that continuity of care can be maintained while you are off the floor. Be sure to use the bathroom before you settle down for your nap so you do not interrupt your sleep to run to the restroom.
Conclusion
In conclusion, taking a restful nap during night shifts can help combat fatigue and improve performance. By finding a quiet and dark place to nap, setting an alarm, napping for no more than 30 minutes, avoiding caffeine, using relaxation techniques, and planning ahead, night nurses can maximize the benefits of napping and improve their overall well-being. If you found value in this article please share it with a night shift nurse who could use a few tips on how to nap more effectively to survive the night!
