Sleep Health for Nurses
Nurses work long and tireless hours taking care of patients in hospitals while also managing their personal and professional lives. These long hours can take a toll on one’s sleep health. Nurses should strive to improve their sleep health in order to work efficiently and prevent potential medical errors.
Prioritizing proper sleep habits is essential for a nurse’s overall well-being and performance. Nurses may have unique factors to consider such as shift work, patient care, and personal stressors that can affect their sleep health. Taking preventative steps to improve their sleep health is important for nurses to prepare for and manage the demands of their work.
What, then, can nurses do to improve their sleep health? There are several proactive approaches that nurses can take to get a good night of sleep, including reducing electronics usage before bedtime, striving for consistent bedtimes and wake times, and limiting caffeine consumption.
Limiting Electronics Usage
The seductive blue lights and engaging content emitted from phones and devices can make it difficult to stay off screens for long periods of time. The blue light from these devices has an effect of suppressing melatonin production, the hormone that helps make us sleep at night. A nurse’s best bet is to set some rules for themselves surrounding device usage prior to bedtime.
Nurses should begin by setting an electronics curfew that allows them enough time to wind down for the night. This means not using their phones or laptop past a certain hour. This curfew can be different for each nurse, as some may need a longer or shorter amount of time depending on their own habits.
Consistent Bedtimes and Wake Times
Achieving consistency in both bedtime and wake time can lead to better quality sleep. Keeping a regular sleep cycle will lead to a healthy sleep-wake cycle. Most healthcare professionals recommend at least seven hours of sleep per night, but of course, this varies between individuals.
Nurses should aim to go to bed and wake at the same time every day, and adjust theirbedtimes as needed factoring in the number of hours of sleep they need. This will help them achieve a regular sleep schedule and establish a better sleep routine.
What’s more, nurses should think about avoiding extended naps during the day, as this can interfere with nighttime sleep and cause sleeping problems in the long-term.
Limiting Caffeine Consumption
Consuming sugary energy drinks, sodas, coffee, or tea during night shifts is common among nurses, and while they may give an instant dose of energy, they can eventually lead to sleep deprivation if not monitored.
Caffeine can take anywhere from 5-6 hours to clear from the body depending on how much is consumed. To reduce caffeine intake in order to get a good night of sleep, nurses should:
- Limit caffeinated beverages during night shifts
- Switch to decaffeinated alternatives
- Avoid energy drinks
- Monitor caffeine intake
Conclusion
Nurses need to prioritize their sleep health in order to maintain productivity and reduce medical errors. Proactive steps such as reducing electronics usage before bedtime, striving for consistent bedtimes and wake times, and limiting caffeine consumption can go a long way towards improving a nurse’s sleep health and overall well-being.