Lack of sleep can cause serious health implications, ranging from heart disease and diabetes to declines in cognitive function and higher mortality rates. How significant is this problem? The CDC has declared it a “public health epidemic.” Because travel nurses can be particularly vulnerable to sleep deprivation, let’s take a closer look at what you can do to promote healthy sleep habits while on the road.
Why Sleep Matters
A study published in the Journal of Sleep Research determined that 17 hours of wakefulness lead to decreases in cognitive and psychomotor performance equivalent to someone with a .05 blood alcohol level. After 24 hours of sleeplessness, impairment spikes to .10 percent — in other words, the level considered to be legally drunk in this country.
Many nurses find it difficult to get adequate amounts of sleep — particularly when working longer shifts. Factor in time zone changes, acclimating to a new location, and and other travel-nurse related demands, and travelers face even greater challenges.
What You Can Do?
Adults need an average of seven to eight hours of sleep a night, according to the NIH. If you’re falling short, these five tips can help:
1. Drink Up
Water, that is. Staying hydrated isn’t just important for daytime performance; it can also help you sleep better at night. Dehydration has been linked with restless sleep. Also, limit coffee, energy drinks, and alcohol as these can contribute to insomnia.
2. Try Melatonin
According to the Mayo Clinic, “melatonin helps control your natural sleep-wake cycle.” When taken as a supplement, this naturally occurring chemical can support your body’s circadian rhythms and promote a healthy sleep-wake cycle when used before bedtime.
3. Get Physical
Research published in the Mental Health and Physical Activity Journal indicates that people feel more alert during the day and sleep better at night if they get at least 150 minutes of weekly exercise. As vitamin D deficiencies have also been linked with sleep disorders, kill two birds with one stone by going for a stroll to to take in plenty of the “sunshine vitamin.” One caveat: avoid exercising too late in the day as this can have a stimulant effect.
4. Eat Breakfast
While breakfast may be the first casualty of a hectic schedule, skipping this important meal can have ongoing consequences when it comes to healthy sleep. Why? Because eating a protein-packed breakfast triggers melatonin production.
5. Think Positive
A good night’s sleep can make you happy, but did you know that being happy can lead to a good night’s sleep? According to a study published in the Annals of Behavioral Medicine, a positive life outlook can lead to better quality of sleep. Meanwhile, people with more “reactive” outlooks experience poorer sleep. While thinking positive can sometimes feel easier said than done, try meditation: it can help reduce stress and give your mood a boost.
One of life’s most precious commodities, sleep can be elusive, but catching sufficient zzz’s is not impossible. By proactively prioritizing sleep, you can enhance your own health and wellbeing — as well as that of your patients.
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