I can't sleep!!!

Nurses Stress 101

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So I worked my first night shift last night, 7pm to 7 am. It all was well while I was working (thanks to the coffee and red bull :alien:) but as soon as I got home I just wasn't tired anymore!! So I had a quick bite and just laid in bed until I finally fell asleep around 930 but then I woke up at 2 pm and could not fall back asleep :madface: I have black out curtains but is there anything else I can do to help me sleep? What do you guys do? I work again tonight and I'm scared of becoming a zombie :no:. Please and thanks!

Everyone's body is different. I drink 2-3 coffees when I work at night. Two before for sure, and sometimes once during my shift. Caffeine is my friend. If that coffee and red bull keep you alert during your shift, then I don't see a problem with it. But then again, I'm even able to fall asleep after having coffee.

I rarely ever have a hard time falling asleep, but some days are like what you described. For whatever reason, I wake up and I just can't get back to sleep. And I'm sure that applies even to people with a normal sleep schedule.

I find it helps to have a routine so your body knows what to do. I come home, eat something small, get cleaned up, wind down with TV or a book, and then go to bed.

Specializes in geriatrics.

Nights takes a few months to adjust to. I work permanent nights and I don't have any caffeine within 6 hours of my shift ending. You won't be able to sleep when you're jacked up on caffeine. Much safer to get used to the night routine and start feeling tired as your shift is winding down.

Splashing cold water on my face and walking the halls really helps when I'm starting to feel tired.

Specializes in Critical Care, ED, Cath lab, CTPAC,Trauma.

You will adjust better as time goes on. Less red bull towards morning. A nice hot bath when you get home. A fan to wipe out noise. Warm milk. Check with your PCP for other options like Benadryl or Melatonin.

I work nights as well. I actually have a coffee at work and usually drink it from 3:30a to 6:30a (yea, I take my sweet time with it - usually iced coffee.) From there I head home, get ready, and immediately go to bed. I get a solid 8-9 hours of sleep as I feel I need more sleep than usual to feel normal.

That being said, I have some days where I wake up at 1 or 2 in the afternoon as well. I just stay in bed and try to sleep. After a while those days are less and less. I also realize that if I sleep in too much on my days off and get too much sleep that this makes it harder to sleep on a work day. Despite a cup or two of coffee at 5a I usually pass right out when my head hits the pillow!

Melatonin helps I hear, and I have a pair of sleep shades for my eyes.

Specializes in Psych/med surg.

I have the same problem and my body never gets used to it. I always feel like crap the day after I work 3rd shift. Night shift is rough.

Unless I am off the next night and have something to do after work in the morning, I stop the caffeinated beverages around 3AM. Also, I wear sunglasses for my drive home unless it is winter and still dark when I leave work or if it is raining or snowing. I find that the sunlight "energizes" me on the drive home, even on cloudy days. I make sure I put the sunglasses on before I step outside the hospital.

Another thing, for me, a cold room to sleep in helps. It may be 40 degrees outside and I will have my bedroom window open and a couple of extra blankets on the bed.

Specializes in kids.

Also make sure there is no blue light in your room...cell phone, electronics -alarms clock, modem, phone, tv.....

The truth of the matter is that we humans are not designed to be nocturnal. I've been a days/ nights nurse ( .9 FTE) for many, many years. To be switching from a regular sleeping pattern to one that is completely irregular every 10 days is brutal!!

I struggled with a lack of sleep for too long...finally ( at my wits end...and partially barking-mad from sleep deprivation) I sought out the advice of my GP. She prescribed me Zopiclone ( Imovane) 7.5 mg PRN. It was instant relief...and I never had " hangover" effects after a good "days" sleep.

It can have some adverse effects such as a slight metallic after taste ( which I discovered goes away with OJ and time). Also, be aware that it can cause some odd behavior...of which you won't remember.

As part of my rotation, I have a stretch of 8 - 8hr nights. The Zopiclone helps me get through this stretch...but on one occasion...about 3 hours after I took my dose and slept...I got up and made toast with peanut butter then returned to bed. When I woke up ( a few more hours later) I didn't recall making and eating the toast...and panicked because I thought someone had broke into my condo!!!

I soon came around and realized that I must have done it...because who would break into my house just to make toast!!!???

P.S....Red Bull is NOT a good idea!!!

Specializes in Peds PDN, Med-surg.

Thanks for all the advice! :yes:

Specializes in ER, Med-surg.

I was hoping to get some advice on this myself. I used to do 8 hour nights at a nursing home, and have recently been on days at the hospital, but I'm moving back to nights 12 hours When I worked 8's I would get a max of 4 hours of sleep during the day and I could sleep no more. The next shift was always very difficult! Any advice?

Specializes in NICU, ICU, PICU, Academia.

Can I comment on another poster's suggestion of sunglasses?

Melatonin (the hormone that causes sleep) is SUPRESSED by sunlight hitting the retina. So, when you drive home in the morning without sunglasses, you are telling your body to stay awake. The sunglasses are soooooo important. So it eliminating all other sources of light from your bedroom (clocks, nightlights, etc.) It's also a good idea to either wear sunglasses when you get up to pee unless, like me, you bathroom is next to the bathroom and does not have a window. Even that small act of turning on a light for a minute can wake you up.

MY MSN thesis was about such things, so I am giving you evidence-based practices!

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