Strategies for Better Sleep for Nurses Working Night Shifts

Nurses who work night shifts face unique challenges when it comes to maintaining a healthy sleep schedule – not least of which is getting enough continuous restorative sleep after and between night shifts. Fortunately, there are a variety of sleep strategies and tips that can help nurses working nights get the rest they need to perform their best.

Harvard Medical School suggests nurses adjust to new sleep and work schedules, fight off fatigue, and engage in healthy sleep habits during night shifts and beyond. Most importantly, it is important for nurses to maintain a consistent sleep schedule. Sticking to a schedule – even on days off – can help them get the sleep they need to function optimally on the job.

Other tips outlined by Harvard Medical School include: getting exposure to natural sunlight during the day, avoiding caffeine in the late afternoon, and managing work-related stress. All of these strategies have the potential to result in better sleep for nurses working nights.

Develop a Sleep Schedule

The key to getting enough restful sleep as a nurse working night shifts is to maintain a consistent sleep schedule. Having a set wake-up and bedtime for day and night shifts helps keep the body clock in balance and helps reduce the chances of sleep deprivation and fatigue. Keeping a regular sleep schedule on days off is also important as inconsistencies can throw off sleep patterns.

Identifying and addressing all sources of sleep disturbance prior to sleep is another part of creating a sleep schedule. This includes avoiding caffeine late in the day, limiting evening screen time, and avoiding strenuous activities right before bed.

Adjust to the Schedule

To help with shift work adjustment, nurses may opt to gradually shift their sleep schedule to more closely match the night shift schedule. While it may not be possible for nurses to completely adjust to backwards sleeping, a few days of gradually shifting bedtimes and wake times can ease the transition.

Setting realistic, achievable goals for yourself can also help with adjustment. For example, setting a goal to be in bed with the lights out (after completing all bedtime routines) by a certain time each night is one way to stay on track. As time passes, this goal can become a regular part of a nurse’s sleep and work schedule.

Finally, giving yourself permission to take occasional naps and get extra rest on days off can help counteract uneven night shift hours.

Strategies During Night Shifts

• Aim for quality rest between shifts
• Stay active when possible
• Bring snacks for a quick source of energy
• Take power naps if you feel the need
• Take frequent breaks during your shift

Conclusion

Working night shifts as a nurse can be physically and emotionally challenging, and getting sufficient restful sleep is essential to both physical and mental health. By following the tips outlined above, nurses can use sleep strategies to get the rest they need and perform at their best both on and off the job.