The Federal Aviation Administration and the Federal Highway Administration have both enacted rules aimed at making sure pilots and truckers get adequate rest before and after their on-road duties. Airline pilots are required to have eight continuous hours of rest in the 24 hours prior to finishing their next scheduled flight duty. Truckers are limited by the FHA to working/driving ten consecutive hours which must be followed by a minimum of eight rest hours.

And while these laws are intended to keep skies and roads as accident-free as possible, nurses have no similar legislation or regulations regarding exhaustion’s impact of safety and performance.
Some healthcare facilities have adopted the fatigue prevention guidlines prescribed by the Accreditation Council for Graduate Medical Education (ACGME). The ACGME broadly suggests a limit of 60-hours of work in one week for nurses and travel nurses. Some facilities have created their own strategies and tactics including advanced scheduling systems, on-site resting rooms and better ergonomics - including illumination therapy (better lighting). In the end though, nurses and travel nurses are responsible for getting proper rest to avoid fatigue and the consequences that come with it.

Get your best rest.

As a travel nurse, you’re somewhat in charge of determining the number of hours you work each week. An while many non-travel RNs might envy this, a large proportion of travel nurse assignments require overnight hours such as 7:00 p.m. to 7:00 a.m. This is typically when healthcare facilities have the greatest need for extra staff. And, in the interest of you bills and bottom line, you may decide to additional shifts, whether on occasion or regularly. Regardless of when you work and how often you work, by following some of eJane’s sleep/rest tips, you can get the shuteye you need to be as refreshed and alert as possible at work.

Your housing is your castle. And your bed should be fit for a Queen (or King). If you travel with your own pillows, you might be more comfortable. Or you may rely on your agency’s housing department to get you bedding and linens. Regardless, comfy pillows, blankets and comforters will help you sleep better. If you have to buy your own, try to get sheets with a thread count of 300 or higher. The higher the thread count, the softer he sheet. Dare we ask the thread count of hospital linens?

The bedroom is for sleeping. Think quiet, cool and dark. These are the best conditions for your body to sleep in. If you work nights and need to sleep while the sun is up, trick your body into thinking it’s time for sleep. Wear a sleep mask and purchase “blackout” curtains or shades. Daytime is also typically more noisy than night time, so to keep daytime noise drowned into the background, buy an air purifier or dehumidifier to provide some white noise and block out sounds from kids cars and the like. In the summer, an air conditioner provides the same relief - and it keeps your space cool and comfy.

If possible, keep TVs, computers, and other mindless distractions out of your bedroom. Turn your ringer down and turn your cellphone off. There’s nothing worse than being interrupted halfway through your sleep by a phone call.

Fall asleep the same way every night. Develop a daily (or nightly) routine, like relaxing with a warm shower, reading a calming book, or listening to soft music before climbing into bed. The habit routine will be a soothing trigger to your mind telling it that ti’s time for to sleep. Plus, it provides a soothing wind-down between daytime activities and sleep.

Maintain a regular sleeping schedule. I know a lot of travel nurses just laughed when they read that, but the National Sleep Foundation recommends between 7 and 9 hours of uninterrupted sleep each night (or day) for adults. Sticking to a specific bedtime is a good step toward meeting these guidelines. Weekends tend to throw a big monkey wrench into your sleep schedule - especially if you’re working overnight. Try to stick your sleep routine as much as realistically possible on your days off.

Avoid eating in the 2 to 3 hours before you sleep. Stay away from heavy foods before you go to sleep. Also limit the amount of water and other fluids you drink before bed to avoiding waking up for a trip to the bathroom.

Get regular exercise. Exercising your body for a half hour, five times a week makes it easier for your body to get quality sleep. See your doctor before you start. Also, try to work out in the morning. If that’s not possible, try to get your exercise in at least 3 hours before you fall asleep.

Avoid caffeine or other stimulants during the last four hours of your night shift. Although coffee, tea, cola, and chocolate stays in you body roughly three to five hours after you eat them, their stimulating effects can be apparent up to 12 hours later. Stay away from these things at least six to eight hours prior to shuteye should improve the quality of your rest.

Keep a bright attitude - and a bright work environment. If you’re working during the night hours, this tip may be more challenging, but it’s worth it. A workstation with good lighting helps keep you alert and assist the body’s circadian rhythm in acclimating to your schedule.

Your sleeping habits may be affected by any number of sources, from the location and shift you’re assigned to your new housing and the way the light hits it. But by taking eJane’s sleep suggestions and using them, you’ll have your own policies for getting the best rest for your work day.