Sleeping Schedule for a Night Shift Nurse
As a night shift nurse, maintaining a healthy sleeping schedule is vital to your well-being and performance. In this blog article, we will discuss a recommended sleeping schedule for the 12-hour night shift nurses and techs. By following this routine, which includes specific time frames for sleep, coffee, exercise, and free time, you can optimize your sleep quality and ensure you are as exhaustion free and ready to go for the week.
The Night Shift Sleep Schedule
Sleep: 8:00 AM to 3:30 PM Aim to sleep from 8:00 AM to 3:30 PM. This provides you with approximately seven and a half hours of sleep, allowing for adequate rest to support your physical and mental well-being. 8 hours of sleep is not always obtainable if you are trying to have a well-balanced work-life schedule. Prioritize creating a sleep-friendly environment by keeping your bedroom dark, quiet, and at a comfortable temperature. Consider using blackout curtains or an eye mask to block out sunlight and reduce distractions.
Wake Up and Enjoy a Cup of Coffee: 3:30 PM to 4:00 PM Upon waking up, give yourself a few minutes to transition from sleep to less asleep. Enjoy a cup of coffee or tea to help stimulate your senses and increase alertness. However, be mindful of your caffeine intake, as consuming too much might cause anxiety and increased stress. Limit yourself to 2 cups if possible ( I currently drink 3 and this is my goal)..
Workout: 4:00 PM to 5:00 PM Regular exercise is beneficial for both your physical and mental health. Incorporate a workout session into your daily routine, allocating one hour for physical activity. This can be a combination of cardio workouts, strength training, or any form of exercise you enjoy. Working out before your shift helps boost energy levels and improves alertness throughout the night. Remember to hydrate adequately before, during, and after your workout (especially because water intake is hard to get at work).
Free Time: 5:00 PM to Start of Shift Make the most of your last hour before starting your night shift. This time is for you to unwind, relax, and do things that make you happy (maybe another nap). Use this hour to pursue hobbies, spend time with loved ones, read a book, or engage in any other activities that help you recharge mentally and emotionally. Avoid stimulating activities such as excessive screen time or engaging in stressful things before work starts.
Establishing a well-planned sleeping schedule is essential for night shift nurses to ensure adequate rest and peak performance on the job. By following the suggested routine of sleeping from 8:00 AM to 3:30 PM, enjoying a cup of coffee, engaging in exercise from 4:00 PM to 5:00 PM, and allowing yourself an hour of free time before work, you can optimize your sleep quality and create a balance between work and personal life. Remember to personalize this schedule to suit your specific needs and preferences, and prioritize self-care to promote overall well-being in your demanding role as a night shift nurse.
