Being on call can significantly disrupt your sleep, making it challenging to get the rest you need to perform effectively and maintain your health. Whether you're a healthcare professional, IT specialist, or in any role requiring you to be available at all hours, managing sleep while on call is crucial. This blog post will provide practical tips and strategies to help you get good sleep even when you have to be ready to respond at a moment's notice.

Understanding the Challenges

Interrupted Sleep:

Being on call often means dealing with frequent interruptions, making it hard to enter and maintain deep sleep stages.

Anticipatory Anxiety:

The anticipation of being called can cause anxiety and restlessness, preventing you from falling asleep or staying asleep.

Irregular Sleep Patterns:

Unpredictable call schedules can lead to inconsistent sleep patterns, further complicating your ability to get restorative sleep.

Tips for Getting Good Sleep While On Call

Create a Sleep-Conducive Environment:

Dark and Quiet: Ensure your sleeping environment is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine to minimize disruptions.

Comfortable Bedding: Invest in a comfortable mattress and pillows to enhance your sleep quality.

Establish a Pre-Sleep Routine:

Wind Down: Develop a relaxing pre-sleep routine to signal your body that it's time to wind down. This can include reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Limit Screen Time: Avoid screens for at least an hour before bed, as the blue light emitted can interfere with your body's melatonin production.

Optimize Napping Strategies:

Short Naps: If you have the opportunity, take short naps of 20-30 minutes to recharge without entering deep sleep stages, which can leave you feeling groggy.

Timing: Schedule naps strategically during periods when you are less likely to be called.

Manage Anticipatory Anxiety:

Mindfulness and Relaxation: Practice mindfulness or relaxation techniques to reduce anxiety about being called. Techniques like progressive muscle relaxation or guided imagery can be effective.

Preparation: Have a plan in place for responding to calls quickly and efficiently. Knowing you are prepared can reduce anxiety and help you relax.

Prioritize Sleep Hygiene:

Consistent Schedule: Try to maintain a consistent sleep schedule, even on days off, to regulate your body's internal clock.

Limit Stimulants: Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.

Communicate and Delegate:

Set Boundaries: Communicate with your colleagues and supervisors about your on-call responsibilities and set boundaries to ensure you have dedicated rest periods.

Delegate When Possible: If feasible, delegate tasks or arrange for coverage during times when you need uninterrupted sleep.

Coping Strategies for Post-Call Recovery

Catch Up on Sleep:

After a call shift, prioritize catching up on sleep. Aim for longer periods of uninterrupted sleep to recover from sleep debt.

Practice Self-Care:

Engage in activities that promote relaxation and well-being, such as gentle exercise, spending time outdoors, or connecting with loved ones.

Monitor Your Health:

Pay attention to signs of chronic sleep deprivation, such as persistent fatigue, mood changes, or cognitive difficulties. Seek medical advice if needed.

Conclusion

If you or someone you love are continuing to have sleeping trouble, that may be a sign of an underlying problem. Please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.