How to Sleep Better: Tips for Nurses Working in Random Shifts
Duty calls and we answer. Working in various shifts, dealing with irate patients and witnessing deaths and pathology is just few of the greatest challenges that every nurse faces. These are the instances when keep-a-regular-sleep-schedule cliché tip is not applicable nor achievable. Let's state the obvious, the body clock finds it difficult to adjust to sleep-wake switching sleeping patterns.
But hey, we can do something about it, ayt? Here are the things to do to adjust melatonin production to get that most-awaited shut-eye hour.
1. Expose yourself to bright light when you wake up at night and wear dark glasses on your way home to block out sunlight and encourage sleepiness.
2. Make your bedroom as dark and quiet as possible. The darker it is, the better you'll sleep.
3. If you are just lying awake worrying about not being able to sleep, get off the bed and do something else for 20 minutes and then try again.
4. Avoid staring at electronic devises too long. Turn off your television and computer as these stuff stimulate the mind rather than relaxing it. Decrease the brightness of your iPad and cellphone.
5. Block out noise. Create your white. Listen to a soothing music or use a pair of ear plug.
6. Don't drink caffeine and/or alcoholic drinks close to your sleeping time.
7. Avoid frequent bathroom trips in between sleeps. Do not drink plenty of water, juice or tea before bed time.
8. Nicotine is a stimulant. Quit smoking. This will keep you from sleep disruptions.
9. Get intense physical activity. Physical tiredness is essential to getting a good sleep.
10. Keep a pen and journal next to your bed. If there are something important that you forgot to do or something you want to do the next day, write it down rather than let it stay in your head and worry about it.
11. And don’t think that all the sleep has to be in one block. You can get two chunks of three hours if that works for you.
Sleep deprivation may lead to poor performance and jeopardize patient's safety. We nurses need to protect our own health and wellness to do the same to our patients. Hope these simple tips help. Sweet dreams!
Do you have other helpful tips for nurses to be able to savour the precious time to sleep? Please share it on the comment box.
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Published at: 02/27/2015
