Written by Sophie Sinclair
Part of working in healthcare is often working night shifts – hospitals never stop, and so neither do the staff. However, this can be challenging, as you’re attempting to stay awake and alert in a high-pressure environment at a time your body wants to rest and recuperate. Changing shift patterns can be even harder to manage, taking away the opportunity to properly adjust your sleep patterns before having to change them again.
But since sleep is critical for our health, decision making and processing information, it’s important to try to maintain sleep quality regardless of the shift pattern you’re on. In this short guide, we share six ways you can boost your ability to get a good rest, no matter the time of day or night.
Make sure your sleep environment is optimized
The first and most important part of sleeping well is an optimized sleep environment. If you’re uncomfortable, your body will focus on that, rather than being able to rest.
Doctors suggest that the optimum room temperature for sleep is approximately 55-73℉, but this will vary depending on your own personal preferences. Find out what works best for you, and have a blanket on hand in case you’re feeling chilly. Switching between a summer and winter duvet can give you the best control over staying at the right temperature during sleep – fans can be useful, but the noise can often be distracting.
You should also invest in blackout curtains that stop light entering your room. Daylight prompts your body into waking and staying awake, so it’s harder to nap when the sun is shining. As much as possible, you want to mimic the quiet and dark conditions of nighttime, regardless of the time on the clock.
Discuss your needs with the people you live with
There’s little help in optimizing your sleep environment if your family or housemates are making noise in the rest of your home. While earplugs can go a long way, it’s worth letting the people you live with know your shift patterns and discussing how you can make it work for all of you.
It’s not reasonable to expect complete silence if you’re sleeping during the day and they’re at home, but they could avoid having groups of friends over or playing music/watching TV loudly. If you share a room, your partner should also try to avoid coming in and getting something when you’re sleeping, so that they don’t disturb you.
Having these conversations upfront and agreeing to some house rules can help you stay asleep as long as possible. Likewise, you should be considerate when coming home from a night shift, as others may still be resting.
Be aware of your screen usage
When you arrive home from a stressful shift, it might be instinctive to try and wind down by watching something easy on TV. However, doing so isn’t necessarily conducive to actually winding down. The blue light that electronic devices emit can disrupt your sleep as it suppresses melatonin production.
Instead, try listening to a podcast, audiobook or reading to help you relax from your day. Not only will this help you avoid blue light, but they also tend to be less intense forms of entertainment – getting invested in your favorite TV show at 6am means you’re more likely to stay up for longer, and the time will pass quickly without you realising.
Consider blue-light-blocking glasses
As much as you can control your blue-light usage at home, it’s harder when you’re using electronic devices at work, or when you emerge into the daylight after your shift. If exposure to blue light is unavoidable, then you might want to look at investing in some blue light glasses, which are coated with a special film on the glass. Research published in Chronobiology International suggests that blue light glasses reduce the amount of time it takes to fall asleep.
Be aware of what you’re eating and when
When you’re tired, it’s tempting to just grab the first thing you see in the fridge, or maybe stop for fast food on the way home. Especially in healthcare, there can be limited breaks to properly eat and rest, making convenience food all the more tempting. Sugary foods and drinks are often the staple of a night shift, helping you stay awake for longer – but they won’t help you sleep well afterwards.
For optimum sleep quality, you need to time your meals correctly and monitor what you’re eating. Eating your main meal two-to-three hours before your bedtime can allow your body to properly digest the food and promote good sleep. This might not always be possible, but try to bear it in mind where you can.
Set up a bedtime routine
It can be hard to have a timed routine when you’re working shifts – it’s not as if you can guarantee that you’ll start winding down at 10pm every night. When you’re working nights, it’s the opposite – you need to be up and alert at 10pm.
However, even without a set plan, there are some things you can do to start to signal to your body that it’s time to move towards sleep. This might be having a warm drink, getting into your pajamas, lighting a certain candle or playing a mindfulness recording – all things that seem trivial, but when you do them each time you go to sleep, your brain will hopefully start to recognize the signals you’re giving it.
You may also want to try journaling, to give you the chance to ‘dump’ your busy thoughts somewhere other than in your head. Doing this before you go to sleep gives you the best chance of winding down and allowing you to have a restful slumber.
Prioritize your rest
Working nights is all part of being a healthcare professional, but it doesn’t change the fact that you’re going against your body’s natural instincts. As much as you can, try to use these tips and techniques to prioritize sleep, so that you can remain alert and well, both in work and out of it.
Author bio: Sophie Sinclair
As a former nurse, Sophie is used to the difficulty of sleeping after a night shift. She aims to share her top tips to help healthcare workers live happier, healthier lives.
References:
What Is the Best Temperature to Sleep In? | The Hospital of Central Connecticut | CT. (2024). Thocc.org. https://www.thocc.org/about/news-press/news-detail?articleId=57490&publicid=395
Cultivating Health. (2022, August 3). How Blue Light Affects Your Eyes, Sleep, and Health. UC Davis Health. https://health.ucdavis.edu/blog/cultivating-health/blue-light-effects-on-your-eyes-sleep-and-health/2022/08
Janků, K., Šmotek, M., Fárková, E., & Kopřivová, J. (2019). Block the light and sleep well: Evening blue light filtration as a part of cognitive behavioral therapy for insomnia. Chronobiology International, 37(2), 248–259. https://www.tandfonline.com/doi/full/10.1080/07420528.2019.1692859?scroll=top&needAccess=true
40+ Tips For Uni Students To Optimise Their Sleep | Dunelm. (2023). Dunelm.com. https://www.dunelm.com/info/40-tips-for-uni-students-to-optimise-their-sleep
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