Night shift/Insomnia HELP!!!!

Tashie_bailiff

I am a nurse in an Emergency Room on the night shift and have been in this position for 8 months or so now. At first, I had no trouble adjusting my schedule and getting good quality rest. However, for some unknown reason, I am now having the hardest time . I can't sleep on the days I work and the days I'm off, it's like I'm taking random cat naps because I physically can not stay awake. I work 3 nights a week, 12 hours shifts and I have an hour commute to and from work. I have spoken to several colleagues and physicians that I work with and they seem to have no problem with this and have offered several suggestions but none that has worked. If anyone has had a similar experience and has any suggestions on ways to help, sleep aids, natural remedies, etc. I am all ears!! This is making me absolutely miserable and irritable and I'm in dire need of help


Note: I should add I have tried ZZZquil and benadryl (FYI they are the same thing) and they make me too groggy to function once I wake up, even when taken in a time frame to allow plenty of time for rest.

halleymw

Shift work can be very demanding, especially when you can't sleep. I have the same problem. Here are the standard things to try:
1. Sleep hygeine. Do nothing in the bed except sleep and sex. No caffeine for 8-10 hours before bed. The room has to be very dark, if you don't have blackout shades, or can't make it dark get one of those sleep blindfolds. The room has to be quiet. if not, get earplugs or a white noise generator. Wear sunglasses on your way home to minimize the stimulatijng effects of daylight. No naps.
2. Drugs. Try unisom (there are 2 versions, one with diphenhydramine, get the other one since that caused side effects. Try Melatonin.
RX Sleeping Pills, there are many out there, talk with your doctor. I have to take the occassional Ambien when I just can't sleep.
There is a special drug designed for shift workers called Provigil, this would be the absolute last resort.
Several other things to think about: Are you having problems falling asleep, staying asleep, frequent awakening or what? Are you unable to fall asleep because you are hungry or in pain? Treat with food or otc meds. Under a lot of stress or depressed? Some antidepressant have sedation as a side effect so they can sometimes be taken to help with sleep.
Good luck.

Mike

Tashie_bailiff

Thank you so much for all the suggestions! I am going to get some sleep aids at the drugstore on my next night off and try them. I did some research and found a gummy version of melatonin with good reviews. I may try that first.

umieto

As mentioned sleep hygiene is really important.

Addressing the other issue of not being groggy when you wake up...From a med/psych point of view your circadian rhythms get reset by a couple external factors you can control pretty easily. Meal times and brightness. When you wake up make sure that as soon as you're up you expose yourself to bright light (like a daylight lamp or something). This'll register in your suprachiasmatic nucleus and reset your body's natural 24(ish) hour cycle. The other good way to get your body used to a routine of eating at certain times. Having a set breakfast/lunch/dinner that matches the day cycle your setting for yourself helps your body get used to when it should be up and about.

Madame_Goldbricker

Great ideas from the previous poster. Unfortunately whilst I can't add anything more practical than that. I will say just hang on in there. I've done a 4 on 4 off nights rota for the last 3 years, & it's the nature of the beast to sometimes just hit on a non sleep cycle :sad: Personally I find that if I stay awake instead of going to bed afer my last shift on it helps me. I'm generally that tired I can sleep by the night & reset my body clock for the next 3 off. I also use a blackout blind, & have a heavy protein breakfast as this makes me more sleepy.

lizzieloucaws

Hello
I work nights and I am experiencing a similar thing, I have been in this post since March and recently ie the last couple of weeks i have struggled on my days and nights off. I am basically sleeping all the time! However I have also experienced insomnia in the past and these things helped me (maybe a bit too much!!!)
In terms of dropping off to sleep I am all for herbal remedies, camomile tea (works a treat tastes hmmmm well its an aquired taste) it relaxes you totally. I have heard of valarian for helping relxation and therefore sleep (but I havnt tried that one).
I am a huge fan of lavander pillow spray or balms to rub along your temple.
Baths (not too hot)with lavender scents or rose or geranium.
I also practice yoga and try to practice after work before going to bed even if its only 15 minutes.
Another tip is guided meditation there are loads on utube or cds or downloads etc.
I have switched to drinking decaff tea at home as well.
I am not sure if any one thing or a combination has helped me, but I totally understand the frustration and the weariness not being able to get proper rest can do hope this helps
liz

bschrews

Hi,

I am a night shift nurse and also work 3 7p-7a's a week. I have found working all three shifts consecutively works the best for me. It sounds crazy, but I wear sunglasses on my drive home and in the house until I go to bed. I keep the room as dark as possible, closing the curtains and any doors in my bedroom. I also make the house as cool as possible, dropping the AC to about 68 degrees. A warm shower before bed helps as well. I have resorted to ambien when I feel too hyped up from a late shift coffee binge but try not to resort to using it. I've worked night shift on and off for 20 years and these things have helped tremendously. Night shift does take a while for your body to adjust, and sometimes people never do. Try these things and see if they help.

Good luck to you,
Becky