Best Sleep Tips for Nurses

Best Sleep Tips for Nurses

Why Sleep is Important?

Contrary to our quiet physical state, the brain is very active during sleep, carrying out many important functions. Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. Plus, getting enough sleep reduces stress and improves your mood.

Learn more about why sleep is important. 

Tips for Better Sleep

Are you struggling with sleep? There are many factors that can alter your sleep schedule - work, school, priorities, and stress. 

Most adults require at least 7 hours of sleep to feel well-rested and ready for their day. Here are some tips to help you get better sleep:
  1. Don’t consume caffeine (coffee, tea, energy drinks) 8 hours before you go to bed; caffeine stays in your body for up to 10 hours after consuming
  2. Use “night mode” on your phone. The blue light emitted from your phone and the TV can limit sleep inhibitors in your brain
  3. Try melatonin gummies, sleepy time tea, or a glass of milk or light snack before bed
  4. Find a wind-down ritual that works for you. Play a calming meditation or music to help you relax your mind and body
  5. Create a schedule and stick to it. Establish a consistent routine. Your circadian rhythm depends on it! 
  6. Ask others to not disturb you while you sleep 
  7. Make your bedroom sleep-friendly 
  8. Incorporate regular exercise to promote better sleep (try strength exercises or yoga)

Sleep HandbookDownload Sleep Handbook

The Wellness Coaching: Sleep Handbook will guide you through creating the best sleep schedule that works for you and your life. Just like physical hygiene, sleep also requires hygiene! This is extremely important for all nurses, especially night shift workers. 

Sleep Tips for Night Shift Nurses

The Centers for Disease Control and Prevention (CDC) highlights the importance of a consistent sleep schedule. If you only work the night shift, if possible, keep your sleep schedule on off days similar to your sleep schedule when working. On your days off, try to go to bed at 3 or 4 AM and wake up at 12 or 1 PM. This consistency helps your body regulate itself.

You can also improve your sleep patterns and quality when working night shifts if you stay up as late as possible on evenings before overnight shifts. Try your best to sleep in, then take a quick half-hour nap before you go in for your shift. 

Consider requesting cluster night shifts- this will help your body adjust. Clusters could look like working three nights consecutively or one night on, two days off, two nights on.


Get even more tips for nurses to get better sleep!