Sleep Practices for Nurses on Night Shifts
Overnight shifts present serious risks to nurses’ physical and mental health. Poor sleep quality and circadian disruption often result from night shifts that collide with normal sleep patterns, leading to impaired cognitive functioning, fatigue, and impaired decision-making. To prevent burnout and perform effectively during a night shift, nurses must establish healthy sleep practices.
The good news is that nurses can employ strategies to ensure they have enough quality sleep especially while working night shifts. Getting shut-eye during the day before an overnight shift can make it easier to stay alert during the shift. Additionally, getting enough rest between shifts plays a huge role in feeling rested.
Another way nurses can cope with night shifts is to pay attention to their caffeine consumption. Eating small and frequent meals, drinking plenty of water, and taking regular breaks can also help nurses manage their shifts, and taking short naps during the night shift if allowed by the facility can improve performance.
Take A Nap
One of the best strategies for improving alertness during night shifts is to take short naps of 20 minutes or so when possible. Nap time varies from one facility to another, so nurses should always check with the nurse manager first to make sure it is allowed during their shifts.
Additionally, before taking a nap, make sure you are well-rested enough not to enter deep sleep, as the associated sleep inertia can make you even more exhausted. Furthermore, rather than taking naps at the same time each day, nurses should try to time their eye-closes based on their alertness levels to get the most out of the nap.
Bring Healthy Snacks & Take Regular Breaks
It is very important for nurses on night shift to have healthy snacks around. Before the shift, they should plan out their meals and snacks for the duration of the shift. Opt for snacks that are healthy, energizing and easy to consume on the go. Eating healthy food can keep nurses stay energized, and snacks that are high in protein will keep them feeling fuller for longer.
It is also important to take regular breaks during night shifts for two reasons. First, it relieves stress and fatigue, and second, it helps to boost the efficiency of cognitive functioning. Taking a break from work also allows nurses to keep up with their social life, as night shifts can leave them feeling isolated.
Alter Your Sleep Routine
If night shifts are becoming a regular part of a nurse’s job, it is a good idea to adjust the sleep routine accordingly. To offset the disruption caused by night shifts, nurses should turn their bedroom into a relaxing environment and try to create calming nightly rituals.
Some tips for creating a restful sleep routine include:
- Create a consistent sleep schedule
- Avoid blue light from devices before bedtime
- Try sleeping in darkness instead of a nightlight
- Listen to soothing music or a guided meditation
- Practice mindfulness and relaxation exercises
- Take a hot bath or shower before bed
Conclusion
Night shifts can have serious impacts on the physical and mental health of nurses, so it is important to practice healthy sleep and lifestyle habits to manage them better. Taking short naps, eating the right food, establishing a restful sleep schedule, and taking regular breaks are just some of the strategies that nurses can employ to make the most of their night shifts and ensure a healthy balance between work and rest.