Do paperwork when you’re most awake and alert and walk around or have an energizing snack when you’re most tired.īe careful not to drink coffee or highly caffeinated beverages too late into the night though. Once you know how your nights generally go and when you experience your biggest lull of sleepiness, do what you can to plan around it.
If this typically happens around the same time each night it’s likely your circadian clock and you can make a mental note to combat it. Pay attention when you’re on shift to see when you most want to take a nap. In a typical rhythm, most adults experience lulls of sleepiness from 2-4 a.m. That’s because our circadian rhythm tends to dip twice a day, according to the National Sleep Foundation. While no one would ever describe nursing as a dull, consistent job, there are things you can do to structure your shift in a way that promotes alertness and combats fatigue.Įven if you readjust your circadian clock through regular sleep habits, you’ll still experience a mid-shift lull. The best way to combat the effects of this disruption is to “reset” your clock with regularly scheduled sleep. Working the night shift will throw off your natural circadian rhythm, or circadian biological clock. Keep a regular sleep schedule – go to bed at the same time and wake up at the same time every day.Your body needs to learn to relax and fall asleep when you’re lying in bed, not be bored and looking for a distraction.
GRAVEYARD SHIFT SLEEP SCHEDULE TV
Don’t watch TV or do any alert activities while in bed.Add a sound machine or earplugs if you live in a busy, noisy area. Buy blackout curtains for your bedroom windows or wear a sleep mask so that the daylight doesn’t keep you awake.By working the graveyard shift, you’re already throwing off your body’s natural sleep schedule – so it’s important to do everything you can to promote a good day’s sleep.įocus on your bedroom and healthy sleeping habits so you can feel rested when you wake.
Getting good sleep is paramount to health, well-being, and focus.
GRAVEYARD SHIFT SLEEP SCHEDULE HOW TO
Here are some tips on how to survive your graveyard shift lifestyle. The night shift is a tough job, but someone’s got to do it! While it might be quieter with fewer doctors and fewer rounds, working the graveyard shift is naturally difficult because of how it disrupts the typical flow of life. Getting enough sleep, staying awake and focused, and not losing your personal life are challenges commonly faced by night nurses.
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