During their careers, most nurses will work outside the “standard” hours of 7:00 am to 6:00 pm. With 12-hour shifts, flexible and rotating schedules, on-call duties, and job sharing, nurses and other health care professionals are at risk for developing Shift Work Sleep Disorders (SWSD). SWSD is a condition that occurs when you’re required to work outside your natural circadian rhythm, the internal 24-hour clock that controls the sleep-wake cycle. When the circadian rhythm is disturbed, it can be difficult to get adequate sleep. A disruptive cycle begins, leading to extreme fatigue, yet it’s nearly impossible to fall or remain asleep (insomnia). A person with SWSD loses between 1 and 4 hours of sleep every day. Use your bedroom exclusively for sleep. Experts recommend making the bedroom a “sacred space,” to condition your brain that it’s a place for only sleeping. This means no work, devices, television, or food in the room. No activity, just rest. Develop a sleep ritual. Help your brain and body get ready for bed by establishing and keeping a routine. Set definite times to go to sleep and wake up, and stick with them as much as possible, even during days off. Follow the same procedure every night: start to wind down about 30 minutes before bed by reading, listening to music, or whatever activity you find calming; take a warm shower or bath; perform skin care, and brush your teeth; and use a relaxation or meditation technique before falling asleep. Sleep is a fundamental biologic need. Nurses need to obtain high-quality sleep, in order to provide safe, effective patient care. Make your own health the first priority by ensuring that you are doing everything to get a good sleep, no matter what hours or shifts you work.
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