The dreaded nightshift-- a long-standing tradition for new nurses, the night shift can take a toll on your sleeping habits. Listed below are five tips that I have come to use over the past two years of being a night shift nurse to help me unwind and relax after a stressful shift.
1. Have a Routine
I cannot stress enough how important it is to have a before bed routine. Do the same activities
before bed each day to get your body into sleep mode. Winding down before bed gives your
body a chance to slow down after what I am sure was a busy shift. Give yourself a week to
evaluate how you go to bed after the end of your shift, write it down! Give yourself a
blueprint to work with. Highlight the items that you tend to repeat each day and ask yourself
whether you think this is a good or bad habit. Read below for some of my good sleep habits.
2. Turn off the electronics
I'm sure you've heard this before, but (and that's a very big but here), it is essential to good
sleep health. If you work the nightshift you already understand that you put your body on the
path where you want it to fall asleep when the rest of the world is awake. And that is hard
enough as it is. Electronics, such as your TV or smartphone stimulate your eyes with additional
light encouraging your brain to go into stay awake mode. Try turning off your devices at least a
half hour before going to bed and see how much of a difference it makes in getting a sound day
of sleep.
3. Herbal Tea
I didn't pick up on this tip until I was well into my first year of nightshift nursing and I thank God
for the nurse who turned me onto what I now consider an essential component of my pre-bed
routine. Chamomile is my tea of choice. Made from dried chamomile flowers, chamomile tea is
commonly used to treat insomnia. There are numerous other types of herbal tea, travel down the
tea and coffee aisle at your local supermarket and take a look around. Read the labels to see
which tea will work best for you. Remember: not all herbal teas are meant for bedtime! Be
careful and make sure you don't pick a tea that will do the complete opposite of your goal!
4. Aromatherapy and Meditation
I am a recent convert to aromatherapy and it has completely changed my life. Certain
aromatherapy oils, such as lavender, can help promote sleep and relaxation. I like to lie in bed,
turn on the aromatherapy diffuser and meditate for twenty minutes before falling asleep. There
are a number of apps for both iPhone and android phones (for free!) that can help even a novice
meditator become a pro.
5. Melatonin
Melatonin is a substance that is naturally found in our bodies that helps regulate our circadian
rhythms, including sleep timing. This supplement is available over the counter at most drugstores
and pharmacies. I take it prior to my aromatherapy and twenty minute meditation session to
promote easy, relaxing sleep. I notice a more even sleeping pattern and a more restful sleep.
As always, consult your healthcare provider before adding any medication to your daily regimen
to avoid dangerous interactions.
So there you have it! My five tips for better, more restful sleep post night-shift. Give one (or all) of these a try and see how it impacts your sleep patterns. Leave comments below to let me know what you think!
