The finest quality blackout curtains are more expensive than other normal curtains, but its effects are way more than the price that you pay. Life hacks: How to cope with night shifts. Veterans of night-shift nursing recommend grouping your shifts together on consecutive nights, if possible. I … I have never needed a full eight hours of sleep to function on night shift. You can get two chunks of three hours if that works for you.”, People want to be given a definitive answer as to how much sleep everyone should get,” he says, “but the truth is that it varies from person to person and as you get older. If you’re a night owl, you’ll find it more difficult to sleep in the afternoon but try at least a 15-20 minute nap before you get ready for work. Make time for yourself to have uninterrupted sleep.” – Rainy. While you may curse your body for not adjusting to your professional work-schedule, you would be surprised to know (if you are not a doctor) that your night shift work suppresses melatonin. The purposes of this article are (a) to review briefly the current literature on shift nurses’ sleep patterns, sleep quality, and the existing interventions implemented in nursing settings; and (b) to propose solutions that target individual nurses, nurse managers, and health care organisations to improve sleep health in shift nurses. Maintain a schedule. “But for nurses the problem can be moving between socially acceptable sleep/wake patterns and unacceptable patterns. Hope these will help the nurses to survive night shift nursing and to get over the harmful effects of working at night. Older shift workers may particularly benefit from taking melatonin as the body’s natural melatonin production lessens with age. These curtains are designed in such a manner that they not only cut out light from entering your room but also provide thermal insulation and noise reduction. Quick review: the pineal gland in your brain produces melatonin in response to darkness – it’s a biological marker of night and makes sleep inviting. This helps to prevent stomach problems in shift workers. His solution is to get out of bed. But being in bed longer isn’t always better, sometimes it’s as bad as not being in bed long enough.”. Night shift nurses have some of the most hectic schedules among all types of careers, making maintaining a healthy sleep schedule much more difficult for them. I did a lot of research on how best to execute a quality sleep routine, especially because my babies are home while I sleep (and I cannot be a good mom or a good ER provider if I’m not well rested). We have narrowed down some of the most effective strategies in this article that will help you improve your sleep quality and solve your worry about “can’t sleep after working a night shift.”. This site uses Akismet to reduce spam. Here are some pointers to ease the problems that are associated with the overnights shifts in the nursing profession. Sleep, and how to acquire enough of it during the daytime, was the chief topic of discussion among night shift nurses. I personally worked 3rd shift for 38 years. Control light exposure. The life of night shift nurses is different from day shift nurses. The life of night shift nurses is different from day shift nurses. When you are having to sleep... White Noise Machines & Ear Plugs. This can be difficult on your sleep patterns, but it also can be helpful to get to know both sides of the clock. [amalinkspro_table id=”24773″ aff-id=”undefined” new-window=”on” nofollow=”on” addtocart=”off” /], [amalinkspro type=”cta-btn-css” ctabtn-id=”1″ asin=”” apilink=”https://www.amazon.com/dp/B01CS31NV6?tag=tnn-amalinks-20&linkCode=osi&th=1&psc=1″ associate-id=”tnn-amalinks-20″ addtocart=”0″ new-window=”1″ nofollow=”1″ alignment=”aligncenter”]Buy on Amazon[/amalinkspro], Brittney Wilson, BSN, RN, a bachelors-prepared registered nurse, is the founder and owner of The Nerdy Nurse® and TheNerdyNurse.com. A typical Uberman sleep pattern is a 20 minute nap at 2am, 6am, 10am, 2pm, 6pm, and 10pm. The transition to the night shift schedule is a major adjustment both on work and personal lifestyle aspects. 3. Your mind’s nature is to meander, so let it wander off to those random thoughts without any obstruction and then gently bring back your attention to your inhalation and exhalation. Night Shift Sleep Tips – Final Thoughts: Working throughout the night is no easy task. We all know teens can lie in bed all day – older adults need fewer hours of sleep. See our disclaimer for more information. By consuming any of our content,  you agree that you will hold us harmless for actions you made as the result of the data. It’s ok to admit that maybe this isn’t the best shift for you or your lifestyle. While working night shifts, you rule out the luxury of having a good night’s sleep.