Some nurses may find themselves able to fall asleep only to wake up a couple of hours later. Waking up in the middle of sleep is called sleep maintenance insomnia and differs from sleep onset insomnia, which is the struggle to fall asleep. This type of sleeping disorder can have a negative impact on nurses health.
Shift workers are often at risk for sleep maintenance insomnia because their schedule conflicts with the body’s natural circadian rhythm. This type of insomnia is often accompanied by sleep apnea, restless leg syndrome, hormone fluctuations or stress in nursing.
Try these strategies to help stay asleep through the night:
Be consistent. Go to bed and wake up at the same times, even on off days.
Exercise. If possible, exercise 30 minutes most days of the week. Stay consistent with your exercise routine.
Eat wisely. Eat a snack before bed that contains both a carbohydrate and a protein (examples: a banana with peanut butter or whole-grain English muffin with a slice of low-sodium turkey breast). Avoid high-fat meals and high-sugar snacks and desserts and stay adequately hydrated.
Don’t fight it. Give your body an adequate amount of time to fall asleep, but if you find yourself unable to, do a relaxing activity until you feel sleepy again (examples: stretching, yoga, guided imagery, reading, listening to an audiobook or journaling). Avoid television.
Hide the clock. Staring at the clock can cause stress, so hide or cover the faces of the clocks in your bedroom.
Avoid naps. On your days off, refrain from napping during your awake time to help maintain a consistent sleep schedule.
If you have any type of insomnia regularly, talk with your doctor. Insomnia may be a symptom of an underlying condition or may be treated with or without medications if needed. Your doctor may even be able to suggest homeopathic remedies to try which can ultimately improve nurses health.