![Are Nurses Allowed To Sleep On Night Shifts? [Advice & Tips]](https://i0.wp.com/theniftynurse.com/wp-content/uploads/2022/10/Are-Nurses-Allowed-To-Sleep-On-Night-Shifts-Advice-Tips.jpg?fit=1024%2C683&ssl=1)
For those of us who are naturally night owls, being a night shift nurse probably seems like it was fated for you. You work when you are at your most productive, and then sleep when your body wants to.
However, not everyone was made a night owl. Some of us are born as early birds, but a nursing career might call to you like nothing else.
If you are an early bird, doing the night shift, your lifestyle may have to completely change. Your routines shaken up, your eating habits changed, and you would need extra effort to maintain a decent work-life balance.
No matter if you are new to night shift nursing, or if you are an old time veteran, getting used to the routine that comes with it is no easy task.
One of the biggest questions asked is if you can sleep when you are on a night shift. The medical field is one which is non-stop, and while a nap might sound great, it is not realistic, and it is dangerous too.
However, while you cannot sleep on a night shift, you can get creative to find better ways to get good and quality sleep around your work schedule.
Sleeping Strategies For A Night Shift Nurse
Finding an ideal sleep strategy that you can use as a nurse will totally change your life. So many nurses experience the painful reality of night shifts (see also ‘How Do You Survive Your First Night Shift As A Nurse? Here Are 12 Great Tips‘), and find themselves wondering how some can sleep well when they work nights.
Your body is not used to working this way around, and your natural body clock is all over the place. If you do not sleep well, you cannot function at an optimal level when working, and eventually you burn out. That is the long and short of it.
Getting good sleep is so important, especially working in the medical field. Being a nurse is very taxing physically and mentally, with so many people depending on you. You need proper rest to maintain your health.
So, what can you do to get better rest?
- Consider getting black out curtains. Black out curtains will block out the sun and simulate night, so you trick your mind into thinking it is night when it is day, and you are more likely to get a better quality of sleep.
- Try white noise. If you sleep during the day and are plagued by the typical daytime noises, white noise can help to drown out noise.
- Ear plugs. Ear plugs are a helpful noise barrier during the day, however, if you do need an alarm to wake up, they may not be ideal.
- Try a weighted blanket. These are naturally calming and can lower your heart rate and breathing so that it is easier for you to fall asleep.
Building Up A Routine
As your whole routine is totally altered, you need to develop a totally new routine. Sleeping routines will help you to wind down and get your body ready to sleep.
This means you need to have a habitual routine that prepares your mind and body for sleep.
- Take a shower.
- Eat a meal.
- Do some stretching.
- Put devices on night mode.
- Drink a warm (caffeinated beverage).
- Eat food when home.
These are all things you can implement into a routine to help you calm and get yourself ready for sleep.
Caffeine Is Your Best Friend & Worst Enemy
Caffeine is your best friend if you have just woken up and need to get to work. However, caffeine close to your best time is a bad idea.
If you were to work a daytime shift, you should not consume caffeine after 3pm. By this logic, working a night shift you want to avoid caffeine 8 to 9 hours before you plan to go to sleep.
Consuming caffeine close to sleep can delay sleep and can even trigger insomnia. So always try to cut off your caffeine intake at least 6 hours before you sleep, 8 hours is better though.
Get Enough Sleep Before Your Shift
Make sure that you get enough sleep before you work your shift. If you do not get enough sleep, you will be tired during your shift and will be more likely to overindulge in caffeine, thus waking you up and making you more likely to struggle to sleep later on.
You need to make sleep a priority when you are at home, so you are awake and on the ball when you are working.
Any nurse who works a night shift will need to teach their body to fall and remain asleep for extended periods without disruptions.
You should try to keep a repeated sleep and wake schedule, even when you are off shift and avoid caffeinated drinks and alcohol on these days as well to maintain your sleep schedule and ensure you always get an adequate amount of sleep.
Make The Most Of Your Scheduled Breaks
While it is not commonplace, or a set practice, some hospitals will allow their nurses working night shifts to take a nap during scheduled breaks for brief time periods.
It can be worthwhile to take advantage of these opportunities when presented with them to keep your energy levels up. However, avoid napping too often as this can throw off your sleep schedule altogether.
Some nurses will take a 15-minute power nap just before the start of their shift, setting alarms for 15 minutes to give them a bit of respite. It can be worthwhile doing this but make sure that it is for 15 minutes, or no more than 20 minutes maximum.
20 minutes will keep you in a light sleep. If you wake up during the deep sleep or REM sleep stage, you will likely wake up more tired.
Be Careful Of Your Sleep Schedule On Your Days Off
Being a night shift nurse (see also ‘Day Shift Vs. Night Shift For Nurses‘) will usually see you working less days during each week than a majority of professionals, but shifts can be up to 12 hours each time (sometimes more). This does mean that having a sleep schedule backwards can be harder to maintain on days off.
It is best to maintain your night shift sleep style when you aren’t working, which usually means staying up until 4am and sleeping until midday.
Do remember not to deprive yourself of sleep before your shift to adapt to the schedule. This is damaging and will do you much more harm than good.
You should try to craft a modified sleeping schedule which will work in your favor, and try to stick to it.
Naps a few hours before a shift can work for some, going to bed as soon as you get home, or sleeping in spurts can work for others. Find what works for you and make it your normal.
Conclusion
Some places will allow you to take a nap on shift, but it won’t be for long. Focus on rebuilding your sleep schedule to be something that works for you and your job!