5 Sleeping Tips for Night Shift Works

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!