Nursing and Night Shift Sleep Schedule: Sleep Tips for Night Shift Workers

 

Nursing, especially in a hospital environment, is a 24-hour job. Night shift workers, such as nurses, are essential to providing round-the-clock care. However, working through the night goes against the body’s natural circadian rhythms. Our internal body clock is influenced by daylight and darkness, which makes us naturally tired at night and awake during the day. Night shift workers must combat these rhythms to stay alert and provide care, often leading to sleep deprivation, sleepiness during work, and difficulty getting enough hours of sleep during the day.

Night shift workers face unique challenges in maintaining a healthy work schedule. Research shows that irregular sleep time and light exposure during the day can lead to long-term sleep issues. Additionally, rotating shifts or constantly changing from day shift to night shifts can make it harder to establish a good sleep pattern. Nurses, in particular, may become light sleepers and find it difficult to get enough sleep, even when they do manage to go to bed. Here are some practical tips to create the best sleep schedule and improve sleep hygiene for those working night shifts.

 

1. Find the Right Schedule for You

Everyone's body reacts differently to shift work, so there isn’t a one-size-fits-all solution for night shift workers. Some may be able to sleep immediately after getting home, while others might need to delay their sleep time depending on family obligations or other factors. The key is to develop a sleep schedule that fits your work schedule and lifestyle.

Example: A night shift worker with young children may need to sleep in two blocks – one nap after the shift and another during the day when the kids are at school. If you don’t have other responsibilities, try to get your daytime sleep in one consistent block of 7 to 9 hours.

 

2. Keep it Regular

Consistency is critical for better sleep during shift work. Sticking to a regular sleep time, even on days off, can help you get into a natural rhythm. Night shift workers should aim for 7 to 9 hours of sleep, just as those working during the day do. Try to go to bed at the same time every day, whether it’s early morning or afternoon after finishing your shift.

Example: If your shift ends at 7 a.m., aim to be in bed by 8 a.m. every day and wake up around 3 p.m. to maintain a regular routine.

 

3. Go Dark

Because night shift workers sleep during the day, managing light exposure is essential for regulating circadian rhythms. Consider wearing sunglasses on your way home to minimize light exposure, which signals the brain that it's time to wake up. Once home, make your sleep environment as dark as possible. Installing blackout curtains in your bedroom will block out sunlight and help you sleep longer. Using an eye mask can also further reduce light exposure.

Example: Use blackout curtains, an eye mask, and earplugs to block out light and sound, creating the optimal sleep environment for daytime sleep.

 

4. Power Nap

If you find yourself feeling tired during your shift, power naps can help rejuvenate you. A quick 20 to 30-minute nap before or during your shift can improve alertness and reduce sleepiness. Be careful not to nap too long, as falling into a deep sleep can make it harder to wake up and cause grogginess.

Example: Take a power nap right before your shift and set an alarm for 20 minutes. For an extra energy boost, drink a cup of coffee right before napping—the caffeine will kick in as you wake up.

 

5. Keep Caffeine to a Minimum

While many night shift workers rely on caffeine to stay alert, it’s important to limit your intake, especially toward the end of your shift. Too much caffeine can interfere with your ability to fall asleep when you get home.

Example: Try to have your last caffeinated drink at least 4 to 6 hours before your sleep time to ensure it doesn’t disrupt your sleep schedule.

6. Use Earplugs

Living in a noisy environment can make daytime sleep challenging. Night shift workers can improve their sleep hygiene by using earplugs or white noise machines to block out external sounds. This can prevent disruptions and improve overall sleep quality.

Example: Use earplugs or download a white noise app to drown out daytime sounds, such as traffic or people talking, while you sleep.

 

7. Eat Well

Eating well can make a significant difference in how you feel during your shift and how well you sleep after it. Avoid heavy, greasy meals close to sleep time, as these can interfere with digestion and make it harder to fall asleep. Instead, opt for light, balanced meals.

Example: Eat a small meal that includes lean proteins and vegetables after your shift, and avoid sugary snacks, which can cause energy crashes.

8. Supplement Your Sleep

Supplements such as melatonin can help regulate your body’s natural sleep cycle. Melatonin, a hormone your body produces naturally, signals your brain when it’s time to sleep. It can be especially helpful for night shift workers whose schedules are out of sync with natural light cycles. Other supplements, like magnesium and chamomile tea, may also help you relax and sleep better.

Example: Take a small dose of melatonin (0.5 to 3 mg) an hour before your sleep time to help your body adjust to your work schedule.

Sleep plays a critical role in overall health and wellbeing, especially for those in demanding professions like nursing. Night shift nurses, in particular, face unique challenges in maintaining a healthy sleep schedule. Ensuring good quality rest is essential for feeling rejuvenated and performing optimally, both at home and on the job. Alongside these sleep aids, it’s also important for nurses to invest in comfortable nursing scrubs, which can make long shifts more bearable and contribute to overall comfort and wellbeing.

Author: Carolyn Cumper's career spans from being a Patrol Officer in Rhodesia to a Paediatric Nurse in the UK, and later a Deputy Hospice Manager in Australia. Her diverse journey includes roles in law enforcement, healthcare, and business, culminating in her significant contributions to Medshop.