Getting quality sleep as a nurse, especially if you work night shift, can feel impossible. Nurses often work in high-stress environments requiring critical thinking and the ability to respond immediately. Sleep is vital to the physical and mental health of healthcare workers, especially nurses who work shift work Some nurses may even work rotating shifts, which is common in healthcare settings and can be detrimental to sleep health. Figuring out a healthy sleep schedule is a constant balance when working 12-hour shifts. Nurses often report quality of sleep as poor and describe sleep duration as much lower than the recommended amount. Many nurses prefer to work their shifts in a row so that they remain on the same sleeping schedule for a few days, while others prefer to break their days apart, especially if they have young children who may affect their sleep. Create a sleep-wake schedule that works best for you. A sleep ritual means you do the exact same actions right before you go to sleep each time in order to create healthy sleep routines. This doesn’t have to be complicated. It can be as simple as changing your clothes, brushing your teeth, and getting into bed. Or if you require a little more to unwind, you may want to take a relaxing hot bath or shower, get into comfortable pajamas, spend some time meditating, or playing soothing music before you drift off to sleep. Set your sleeping space up to be conducive for a restful sleep. Night shift nurses should consider using black-out curtains to block any light from coming in. Some nurses may prefer to use a sleep mask as well. Keep your room at a temperature that is comfortable for you, keeping in mind that cooler rooms allow for better sleep. Consider using a sound machine or ear plugs to block out any outside noise. Using a weighted blanket has calming effects and can put you in a more relaxed state to sleep. It can be very tempting to get into bed and start scrolling on your phone or catch up on your favorite show. Don’t do this, as the light from your screen can affect your biorhythm. Even the smallest amount of light can promote wakefulness. It is recommended to eliminate screen time an hour prior to bedtime. Help your sleep quality and put the phone away!
Thank you for reading this post, don't forget to subscribe!
Wednesday, March 19, 2025