For nurses, fatigue is a serious problem that can result in social issues, performance degradation, reduced mental acuity, and medical errors. Sleep issues among nurses have detrimental physical and psychological effects. It is well known that fatigue experienced by nurses is also a result of poor sleep quality. High workloads and shift work are two factors that contributed to nurses' poor sleep quality.
The effects of night shift work on circadian rhythm
The circadian system is a biological mechanism that functions in 24-hour cycles and is primarily influenced by light and darkness, which tell the body when to wake up and when to go to sleep.
The circadian rhythms can be severely disrupted by working the night shift, which can result in insomnia and excessive daytime sleepiness.
Fatigue, sleep problems, mood problems, slow reflexes, diminished cognitive function, poor decision-making, and a weakened immune system are all consequences of a disrupted circadian rhythm. Even the hormones and chemical receptors in charge of digestion, appetite, and body temperature are impacted by circadian rhythms. Stress, health problems, a sensitivity to the cold, mishaps, and difficulty focusing can result from this.
What Nurses Can Do To Sleep Better
By putting these tips into practice and changing your sleeping habits, you'll soon experience better sleep and have more energy.
Creating a Sleep-Friendly Environment
A quiet environment, a comfortable mattress and pillows, good ventilation, and adequate lighting should all be present for good sleep. Studies claim that music is discouraged because it is engaging and will increase wakefulness. The sound of a fan, air conditioner, or white noise machine needs to be muffled.
Eat Right for Sleep
Heavy meals should be avoided two to three hours before bedtime for better sleep quality. Four hours before going to bed, avoid eating anything with alcohol or caffeine (such as chocolates, coffee, etc.) to make it easier to fall asleep. Due to their diuretic effects, both substances can disrupt sleep. They will make people feel the need to urinate while they are sleeping. If a snack before bed is required, a glass of milk or some light carbohydrates are suggested. Because they can cause gastrointestinal distress and disrupt sleep, heavy and spicy foods should be avoided.
Set a Sleep Schedule
Whether you work the day or the night shift, try to keep your bedtime the same. Working long hours and getting little sleep, many shift workers become sleep deprived.
Aim for going to bed within an hour of finishing a night shift, or go to bed early if you work during the day. This can guarantee that you get enough rest before your next shift. If you are exhausted, you are harming both yourself and your patients.
Reduce Screen Time
Getting into bed and scrolling through your phone or catching up on your favorite show can be very alluring. Avoid doing this because your biorhythm may be impacted by the light from your screen. The smallest amount of light can help people stay awake. It is advised to cut off screen time an hour before bed. Put your phone away to improve the quality of your sleep!
Nursing productivity and sleep quality
The evidence is overwhelming that nurses who work more than 12 hours in a row or who don't get enough sleep risk endangering the health of their patients, their own health, and the public's health if they drive home while groggy.
Lack of sleep makes it difficult to perform tasks that call for intense and sustained attention, which leads to more mistakes being made when treating patients and increases the risk of traffic accidents for nurses.
Nurse executives and leaders should think about ways to increase nurses' productivity and sleep quality. Longer breaks between shifts, clockwise scheduling, allowing nurses to nap before or during night shifts, and offering a worksite healthy sleep program are all measures that need to be taken into consideration.
Browse nursing jobs, articles, and videos
