5 Tips to Help Nurses Get Better Sleep

So, recently I asked nurses on TikTok about their biggest barriers to self-care. One of the top 10 responses was exhaustion. As a nurse I get it. We work really hard, yet often struggle to go to sleep or stay asleep. Obviously, this just makes us more and more tired. Sadly, this fatigue can lead us to ignore so many of our self-care habits.

S0, here are 5 tips for better sleep

1 – Have a bedtime routine

It’s ironic. We are often really good at this without kids. We know that if our small kids are going to sleep, then we need to have a routine that tells their little minds and bodies that bedtime is coming. Guess what… Your grown-up mind and body need the same sort of signals. Creating and maintaining a bedtime routine signals your brain and body that bedtime is coming and that it’s time to sleep. Some of the things below are good additions to this bedtime routine.

2 – Plan for tomorrow before going to bed   

Take a few minutes before going to bed to write down the things you want to get done tomorrow. Maybe take a quick look at your calendar so you can get an idea of what the day looks like. Then, set aside those things and forget about them till tomorrow. The idea with this one is that it can keep you from spending time laying in bed thinking about what all you need to get done tomorrow. You’ve already done that mental work. This one may take some practice, but it works.

3 – Be consistent

Go to bed at the same time each night and get up at the same time every morning. It’s no secret that there is a rhythm to our sleep cycle. When we go to bed or get up at different times throughout the week, our body struggles to know when it is time to sleep and when it is time to get up.

4 – Avoid large meals, caffeine, and alcohol before bed

A large meal may make you sleepy, but it will not help you sleep. Ok, it’s obvious why we should avoid caffeine near bedtime. Still, I have people who tell me that coffee doesn’t affect them yet they will be the same people complaining about not getting enough sleep. I don’t know, maybe try avoiding the caffeine for 2-4 hours before bedtime. Just try it and see if it helps.

As for food, sure, a full belly may help you to fall asleep more quickly, but it will also make it difficult to stay asleep. Alcohol is the same way. It can help you to get to sleep, but it makes it difficult to stay asleep. I would also add that if you are using alcohol to help you sleep, I’d have to ask if there is not another concern that you need to deal with.

5 – Get some exercise

Ok, for the nurse still working at the bedside, this one might not apply. If you’re still at the bedside, your shift is probably plenty of exercise. Still, it’s something to consider on your off days. Sometimes the thing that makes it difficult to sleep is the simple fact that your body is not tired. You might be thinking, “Matt, I’m freaking exhausted.” I get that. However, there is a difference between mental or emotional fatigue and physical fatigue. I’ve worked desk jobs that left me feeling drained mentally, yet my body was not tired and I struggled to sleep.

Conclusion

These 5 things just touch the surface of all the things you can do to help you get to sleep faster and stay asleep longer. Here’s what I know, if you are reading this then your current sleep routine is probably not working very well. So, try some of this stuff. Heck, try anything. Change up your routine and see what works.