Most nurses who work in a hospital or busy clinic have 12 hour shifts There are benefits to that kind of schedule You might work for fewer days because youre getting most of your hours compacted into just three or four days a week Longer shifts also allow nurses to spend more time with patients so there arent as many changes
However these shifts can make it difficult to strike a healthy work life balance especially when working overnight or coming home exhausted One of the biggest challenges nurses often face is finding time to get adequate sleep without giving up the rest of their lives
Building a regular sleep schedule is the best thing you can do for your physical and mental health It will help prevent burnout make you better at your job and improve your work life balance so you can let go of the love hate relationship youve developed with the traditional 12 hour shift
So how can you establish a regular sleep schedule improve your sleep hygiene and get the rest you deserve Lets cover a few tips you can start putting into practice right away
Why Sleep Is So Important
As a nurse we probably dont need to tell you why getting enough sleep is beneficial for your body You likely already know how it can boost your immune system improve heart health and even help to prevent weight gain
However its also important to recognize the mental health benefits of sleep and the dangers of not getting enough Some of the biggest mental health benefits include
Lower risk of depression and anxiety
Improved memory
Improved productivity and creativity
Reduced stress
In a high stress job that requires a lot of attention to detail managing your mental health is essential If you dont take care of yourself youre not going to be able to care for your patients effectively
When you dont prioritize sleep you could end up putting yourself and others in danger Excessive work hours can lead to both physical and mental fatigue for nurses Add that to not getting enough sleep and you could face burnout very quickly Some of the consequences of nurse burnout include everything from drowsiness to impaired judgment Obviously those arent things you want to worry about when someones well being is in your hands
Now that you know the importance of sleep for your physical and mental well being how can you ensure youre getting the rest you need
Fix Your Sleep Schedule
When most people think about getting a good nights sleep its getting an adequate amount of rest each night However for ICU Travel nurses your schedule could cause you to be up all night get home late or have to get to work very early in the morning You might not be able to go to sleep at 900 pm and wake up at 500 am every day
Unfortunately that can throw off your bodys natural circadian rhythms You might find it difficult to sleep during the day or wind down enough after your shift to fall asleep for a long stretch
Thankfully there are things you can do to fix your sleep schedule no matter what shift youre on A few of the easiest ways to reset your internal clock include
Adjusting your exposure to light
Practicing relaxation techniques like yoga or meditation
Exercising every day
Avoiding noise as you try to sleep
Your environment plays a big role in how your mind and body react to sleep If youre going to your bedroom to sleep in the middle of the day its going to be harder to do with all of your windows open and the house warmer than it is at night
Create an ideal sleep environment for yourself no matter the time Try to use your bedroom only for sleeping not for watching TV working on other things or even scrolling on your phone It should be a place that exudes calm energy so consider painting and redecorating to make it feel more like a sanctuary
Finally make sure your environment is comfortable and cool The ideal temperature for sleep is between 68 72 degrees Heat tends to interfere with sleep more than cold so err on the side of keeping things chillier
By fixing these things and making some small changes it wont matter when your shifts are Youll have an easier time adjusting your mind and body and can fall asleep any time of day Once you do try to stick with that routine so your circadian rhythms adjust faster and youll get used to your new routine A sleep schedule will benefit your brain improve your overall health and create a healthy sleep wake pattern that will make you excited to go to work rather than dreading another long shift
Habits to Avoid
When youre not getting enough sleep you might be willing to do whatever it takes to stay awake both during your shift and once you get home Its necessary to be alert at work and understandable to want to stay awake during your free time so you dont miss out on family time or a social life
However some of your habits for staying awake could end up doing more harm than good That includes what you consume throughout the day Certain foods can give you more energy including
Oatmeal
Bananas
Yogurt
Avocado
Beans
While these can all be healthy ingredients for meals or snacks they could be keeping you awake if you consume them too close to your bedtime Coffee is another culprit Many people need a caffeine kick to get going at the start of their day However if youre consuming coffee throughout the day to stay awake and energized you could have a harder time falling asleep A good rule of thumb is to stop drinking coffee at least six hours before you plan on going to sleep
Even your sleep routine habits could be making it difficult for you to get the right amount of rest For example how often do you spend time looking at your phone before you close your eyes While it might feel like a way to relax and unwind the blue light emitted from most digital devices stimulates your brain and makes it harder for your body to get into a relaxed state
Understanding what you should do and what to avoid can make it easier to build a regular sleep schedule In doing so youll be better prepared at work and have an easier time striking a work life balance because you wont be so tired all the time Keep these tips in mind and make regular sleep a top priority when it comes to your well being Your general health your friends family and even your patients will thank you for it
Tips for on the job when suffering from shift work sleep disorder
If possible take brief naps during work breaks but limit them to 10 30 minutes
If working a rotating shift schedule talk to your employer about moving your next shift forward as its easier on the circadian rhythm to sleep in a little more rather than less
Drink caffeine while at work but not shortly before getting off or close to bedtime
Do the mundane work tasks first so they wont make you nod off later in your shift Do stimulating work near the end of the shift
Get active during breaks instead of resting Take walks exercise or engage in stimulating activities
Talk with your coworkers about your sleep troubles and troubleshoot ideas to help you stay awake and alert
Avoid long commutes that could take away from getting more sleep
Avoid working extended hours
Get enough sleep on your days off
If youre a trucker pull over at rest stops for naps if youre feeling tired or drowsy while driving
If youre an Alaskan shift worker and are experiencing difficulty with maintaining quality sleep contact the Alaska Sleep Clinic and receive a free 10 minute phone call with a sleep educator In this phone call we can help determine if a sleep study at one of our 4 locations may be appropriate in diagnosing and treating your condition Dont let poor sleep get in the way of you and success at work and your personal life contact us today
