Night Shift Nurse Sleep Schedule

Being a nurse is a demanding and essential job. Nurses work long hours and must be well-rested to provide the best possible care for their patients. But getting enough rest can be difficult when you're working the night shift. 

If you're a night shift nurse, you know that getting a good night's sleep can be challenging. While you may be tempted to sleep when you can and not worry about following a strict schedule, this can make you feel more tired during your shifts. Instead, it's essential to stick to a sleep schedule that allows you to get the most rest possible.

When you don't get enough sleep, your body doesn't have enough time to repair itself, leading to many health problems like heart disease, diabetes, and obesity. For night shift nurses, being well-rested is also vital for maintaining a high level of alertness and providing quality care.

Day Time Bedtime Routines

Research has shown that following a bedtime routine consistently helps you fall asleep earlier, sleep longer, and sustain sleep better than without a pattern. Not just for children – adults too. 

A plan to help you unwind after a night shift can guide your body into sleep mode. 

Here are a few ideas that you could incorporate into your bedtime routine:

• Eat a meal or snack when you get home. The National Institute for Occupational Safety and Health (NIOSH) recommends avoiding heavy, spicy meals 2 to 3 hours before bedtime. Although alcohol promotes sleep onset, it is also associated with sleep disturbances and irregular sleep patterns.

• Drink a non-caffeinated beverage (such as herbal tea or warm milk). Drink caffeine at the beginning of the shift if you rely on it to stay awake. But avoid caffeine within several hours before your shift ends.

• Take a warm shower to relax. Avoid cold showers, which are meant to wake you up.

• Journal for a few minutes. After a stressful shift, it may be beneficial to express your feelings before trying to lay down to rest.

• Light reading can help take you out of “work mode.” Reading can help you decompress and improve sleep.

• Do some light stretching. Wait to do any strenuous or high-intensity workouts for when you wake up.  

• Try some deep breathing or meditation to optimize your body for rest.

How long after you get home should you stay awake? This answer may vary. 

Some night shift workers prefer to unwind, do their routine, and get to bed. The more exposed they are to daylight and activity, the more their bodies are tempted to stay awake.

Others prefer to wait a few hours to get to bed so they can wake up closer to the time of their next night shift. You may nap for a few hours after getting home in the morning, then sleep more towards the time for your next shift. Other night shift workers believe in a polyphasic sleep schedule in which you would take 20-30 minute naps regularly spaced throughout the day. 

Lights Out

Our circadian rhythm is a natural process that responds to daylight and darkness. While most of society is triggered to start the day when the sun rises, you must train your body to avoid that cue. At the same time, creating a good sleep environment that is dark, quiet, and cool can help improve your sleep.

Keeping your bedroom dark during this time can be challenging. You may want to install room-darkening shades or light-blocking drapes to prevent light from coming in. Use a towel or draft stopper to keep light from entering under doorways. Another option would be to use an eye mask.

Other suggestions to ensure a restful sleep include:

• Blocking out noise using earplugs or investing in a “white noise” machine. Also, prevent alerts and notifications by setting your phone to “Do Not Disturb.” You can customize this feature in several ways, allowing emergency phone calls from specific numbers.

• Keep your bedroom temperature cool. Sleep psychologists recommend keeping your room at 60 to 67° F to promote deeper sleep.

• Use a comfortable mattress and pillows. Investing in your bedding will surely repay you for comfort and restful sleep.

Stick to a Regular Sleep Schedule

It may be tempting to adjust your schedule to something that feels more “normal” by societal standards on a day off. Days off often mean seeing friends and family members who have day jobs or running errands during regular business hours. However, even on your days off, it's essential to try and stick to a regular sleep schedule as much as possible. 

So, go to bed and wake up roughly the same time each day, even on weekends. This schedule will help your body adjust to working nights and make it easier to fall asleep when needed. 

If you're a night shift nurse, following a good sleep schedule is essential for staying well-rested. Try sleeping during the day whenever possible, limiting yourself to 1-2 cups of coffee per shift, and sticking to a regular sleep schedule on your days off. 

While it can be tough to stick to a strict schedule, it's worth it in the long run. Talk with your healthcare provider if you have tried to maintain a consistent and proper sleep schedule and good sleep hygiene but continue to have sleep disturbances.