Many physiologic actions are activated by light-dark shifts in the 24-hour cycle, and sleep is one of them. Fatigue is a sensation of exhaustion and low energy caused by insufficient sleep time or poor sleep quality. Increased labor intensity or long work hours of nurses can also cause fatigue. There is a need for interventions to improve the quality and quantity of sleep among nurses. The impact of sleep deprivation on patient care errors will be reduced if night shift nurses get more sleep.
Take Power Naps
Take a nap responsibly. It's no surprise that when you're exhausted, the greatest answer may be to sleep. According to some studies, a brief power nap can provide a more powerful boost than caffeine. Too much rest throughout the day, on the other hand, can throw off your evening sleep cycle. To avoid waking up sluggish, limit your nap to no more than 20 minutes and schedule it during the middle of your wake cycle (halfway between when you wake up and go to sleep).
Maintain a Regular Sleep Routine.
According to the poll, the average American gets less than six hours of sleep per night, significantly less than the eight hours recommended by most experts. If your schedule permits, go to bed and wake up at the same time every day to synchronize your sleep schedule with your internal clock. While eight hours is the industry standard, you may need to go up or down to find the right amount of sleep for you.
Watch What You Eat And Drink Before Going To Bed
Before going to bed, avoid big meals, alcohol, and caffeine. The GI system in the body works extremely hard to digest meals. Because your body is still awake working hard to break down the meal if you eat too close to bedtime, you won't get good sleep. Before going to bed, don't eat anything for at least 2-3 hours. Before going to bed, avoid consuming alcohol or caffeine. If you're hungry and need to eat, choose something light that your body can digest easily, such as meals high in tryptophan, such as turkey (that will make you sleepy),
Determine The Best Sleeping Conditions
Schedules might alter and fluctuate at any time when you're a nurse. Within a week, you can switch from morning to night shifts. If you share a home with others, it's critical to establish sleeping limits. Put a sign on your front door requesting that others respect your sleep routine by not ringing the doorbell.
Limit Screen Time
Before going to bed, it may be tempting to use your computer or phone. These technologies have been demonstrated in studies to interrupt sleep. Melatonin production is inhibited. This is a naturally occurring hormone that helps you feel sleepy and ready to sleep in the evening.
While many individuals prefer to have a television in their bedroom, watching television before bed is typically discouraged because it can disrupt your sleep. It is recommended that you keep all electronic devices out of your bedroom.
Play Soothing Sound
A soothing sound can assist you in receiving the rest you require to be fully prepared for your next shift! When it comes to falling asleep, some people like the sound of a jungle or white noise, while others prefer the sound of a rainforest or white noise. It's all a matter of personal preference and what helps you sleep.
The evidence is strong that nurses who work more than 12 continuous hours of work when they have not gotten enough sleep endanger their patients' health, harm their health, and endanger the health of the general public if they drive home while tired. With these methods, you can avoid sleep deprivation and take control of your mental and physical health.
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