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.
Being on call often means dealing with frequent interruptions, making it hard to enter and maintain deep sleep stages.
The anticipation of being called can cause anxiety and restlessness, preventing you from falling asleep or staying asleep.
Unpredictable call schedules can lead to inconsistent sleep patterns, further complicating your ability to get restorative sleep.
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.
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.
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.
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.
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.
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.
After a call shift, prioritize catching up on sleep. Aim for longer periods of uninterrupted sleep to recover from sleep debt.
Engage in activities that promote relaxation and well-being, such as gentle exercise, spending time outdoors, or connecting with loved ones.
Pay attention to signs of chronic sleep deprivation, such as persistent fatigue, mood changes, or cognitive difficulties. Seek medical advice if needed.
Getting good sleep while on call requires intentional strategies and a commitment to prioritizing rest, even in the face of interruptions and unpredictability. By creating a sleep-conducive environment, establishing a pre-sleep routine, managing anxiety, and practicing good sleep hygiene, you can improve your chances of getting restorative sleep. Additionally, implementing coping strategies for post-call recovery can help you maintain your overall health and well-being. Remember, taking care of your sleep is essential for performing your best and staying healthy in a demanding on-call role.
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.