Tips for Helping Nurses Get Enough Sleep

How to Get Enough Sleep as a Nurse

Being rested and getting quality sleep should be a top priority for any nurse. Sleep gives you energy, it keeps your body and mind alert and healthy. Nursing is a challenging and strenuous profession, and only those who realize the importance of getting enough rest will be able to cope with its demands. Multiple studies have shown that prolonged lack of sleep results in a greater risk of car accidents, job related errors, and health problems such as heart disease.

There is a simple solution in order to avoid all these unfortunate incidents: make sure getting enough sleep is set high on your priority list. Have you heard of the term sleep hygiene? It simply means developing certain habits and patterns that will ensure you get a restful night sleep. Our suggestions will make it easier to avoid poor sleep hygiene and as you start following them you will get more rest. Make sure there are no distractions in the bedroom that will prevent you from falling asleep. Such distractions include having and watching TV, playing computer games, or surfing the Internet. Keeping the bedroom for sleep and intimacy only is one of the most important steps in ensuring you will fall and stay asleep.

Determine what time you need to be in bed and follow a set schedule every night. Having a bedtime and a waking time and following a strict sleeping schedule allows your internal clock to function optimally.
Do not cut yourself short when it comes to how much time you need for sleeping. Make sure you set aside at least seven hours that are for sleep only and avoid investing that time in any other activity.
Avoid having alcohol before going to bed even though you may think it will help make you sleep better. Studies have shown that people who drink before going to bed do wake up a few hours later and overall do not get restful sleep.
Stay away from coffee and other products that contain caffeine for at least three hours before bed time. Nicotine should also be avoided. These products act as nervous system stimulants, keeping you awake and alert.
Any demanding physical exercise should be done a couple of hours before bed time so that you have time to unwind and sleep properly.
The temperature in your bedroom should be no more than 70 degrees. Several studies show that low temperatures help you get longer, more restful sleep, with less chances of waking up before your set time.
The bedroom should be dark to promote sleep and the noise should be kept to a minimum. Some people prefer having a fan running or another similar, low, continuous sound in the background.

It is possible that even after following all the tips we have mentioned you still cant seem to fall asleep. When this happens, the key is to accept it, leave the bedroom and start doing something that you enjoy as long as it is relaxing. Reading a few pages from a book or practicing relaxation techniques are good examples. Eventually you will become sleepy and can then return to bed. Those with chronic sleep problems should seek the advice and expertise of a professional, making sure there are no other physical conditions causing the lack of sleep. A health care professional may advise you to undergo a sleep study, in order to diagnose and treat specific sleep disturbances.

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