Sleep deprivation is one of the main sources of errors. But many times after a night shift, you’ll have to show up the same day in the hospital for another night shift. That is why after a night shift we should start replenishing our energy levels right away. Ultimately there is only one way to recover from a night shift: high quality sleep. But how can we achieve that?
After a night shift, we want to go back to functioning as soon as possible. Even if you don’t have to work on the next day you want to fill your sleep account, so you are focused and concentrated doing whatever it is you are doing.
So basically the main goal is to get a good night’s sleep during the day. That’s difficult. Your body will say: This is day. You have to be awake.
I’ve found the following strategies helpful to getting high quality sleep after a stressful nigh shift.
Preparation for your sleep starts…
1. At work:
- Preparation for your sleep starts during your night shift: No more coffee, black tea or green tea after 2 o’clock. Otherwise you’ll have great difficulties falling asleep. Stay awake from high sugar snacks, too.
2. On the way home:
- The main task for your way home is to get some distance to your work. Not only physically but mentally.Try not to think about your work on the way home. You did your best. Your colleagues are in charge now. Let go. Instead, distract yourself by focusing on something else. Listen to a great book that’ll distract you from your work.
3. At home:
- No real breakfast. Just as you wouldn’t eat before going to bed at night you shouldn’t eat too much before going to sleep in the morning.
- Get to sleep right away. No TV, no email, no Twitter. Screens will wake you up once again. If you want to relax, read a book.
- Darken your room. (Before you leave for work prepare your bedroom, so you don’t have to do it in the morning.) The quality of your sleep greatly depends on the lack of any light in your room. That is why you need blackout curtains. That is an investment you won’t regret. If you can’t get blackout curtains you can alternatively use a sleep mask, but they are not as effective.
- Minimize noise: Tell your family or roommate to be quiet or better to leave the house until you wake up.
- Turn of your phone and your door bell If somebody knocks on the door, don’t answer. Pretend like you are not home.
Question: What is your secret to a good day’s sleep after a night shift? Leave a comment below!