Sleep Hygiene and Factors Influencing Sleep (Nursing)

00:01 So, guys, this is a big inclusive list if you look at this slide.

00:05 These are factors that affect sleep and there's a lot of them.

00:08 This isn't even all-inclusive.

00:10 These are just some of those factors.

00:12 So we've talked earlier about physical illness, for example, like that restless leg or maybe having breathing issues.

00:20 Also, if a patient has drug or substance abuse, so there could be stimulant medications, there could be different substances that can affect our quality of sleep and of course, our lifestyle choices, that can definitely affect how a patient sleep.

00:33 It could help a patient sleep more soundly if they're active, for example.

00:37 That's just one example about lifestyle choices can affect our sleep.

00:42 Now, some of us, depending on our jobs, for example, like our night shift nurses or maybe the people that work overnights, those unusual sleep patterns can affect our quality of sleep.

00:53 And basically our circadian rhythm is well during throughout the day.

00:58 Now, let's talk about emotional stress.

01:01 Guys, I'm sure you know lots about it if you're in nursing school.

01:04 I know I did.

01:05 So think about stress, anxiety.

01:07 You have all those tests and all those things you got to do running in your mind.

01:11 That emotional stress definitely made it hard for me to fall asleep.

01:14 I'm sure it does you as well.

01:17 And our diet and our caloric intake is going to affect our quality as well.

01:21 Some patients, if they eat really late or maybe we consume a lot of caffeine, that's going to affect how we're able to fall asleep and if we can stay asleep And of course, our environment.

01:32 If I'm in a really loud room, for example, and the lights are on, I can't fall asleep.

01:37 So this is something we can control.

01:40 And also our beliefs on sleep.

01:42 So this may change depending on the age.

01:44 But I'll tell you, when I was an adolescent, I really think I didn't need a lot of sleep.

01:49 And I can definitely tell you I fought a lot of naps when I was younger.

01:53 So the beliefs on sleep is going to help establish good bedtime routines for quality sleep.

01:59 And lastly, medications.

02:00 As you know, with patient's different physical illness, there's lots of medications that can have different side effects and affect or quality.

02:09 So there's many factors that affect sleep and how we can improve upon this is establish a sleep hygiene.

02:15 So let's look at a few pointers to help us with that.

02:18 So it's a great idea to establish a regular bedtime and a waking time.

02:23 This will help kind of inline our circadian rhythm and our body's internal clock.

02:28 Also, if you're tired, it's okay to go ahead and take a nap.

02:32 Sometimes we just need this to power through our day.

02:35 And if there is a substance abuse history, do what you can to adjust to a healthier lifestyle or seek out resources if needed.

02:43 Now, here's a hard one, especially if you're in nursing school.

02:47 If you can have a designated time that maybe you cut off the caffeine or limit it, this may help with falling asleep or later at night.

02:56 Also kind of think about your bedtime snack.

02:59 this may help you to go to sleep or it may make it worse, so just keep in mind your body's response to your activities at night And watch your workout routine.

03:09 Now, this may seem kind of odd, but working out a lot of times, I'll tell you, it definitely helps me to have a good night's rest.

03:16 But if it's too late and too close to bedtime, sometimes that will make me too awake so it's really hard to fall asleep.

03:24 Now, let's look at some more tips to help with our sleep hygiene.

03:28 That's a great idea.

03:30 If you have particular comfortable inviting bedding, this will help promote good sleep hygiene and find a comfortable temperature that works for you.

03:39 Also, having maybe a fan may help you as well.

03:42 And make sure you black out or block out any distracting noise and block out any existing light that may be there.

03:51 And lastly, reserve your bed for sleep and intimacy and rest.

03:55 Many times it's really tempting, especially in nursing school, to be in your bed and try to work or to study.

04:02 Now, it's a great idea to separate the place that you sleep for restful state so you can get great quality of rest.