What can hospitalists do to get sound sleep at night?

A peaceful sleep goes a long way to make the hospitalists’ work very easy the next day.

We should sleep for at least 7-8hrs a day. Body recuperates in that period of time. Lack of sleep makes us look tired, and our efficiency at work goes down. We can also feel irritable. It could lead to errors in our work too.

The following are some of the best techniques that one can use to get a sound peaceful sleep at night. See which of these might help you the most.

Preparation:

No caffeine in the afternoon especially avoid after 2 pm.

Don’t exercise/ work out in the evening at least 3 hrs before bed.

A warm water bath just before sleep can help in getting an excellent sleep.

No excess alcohol-It may make you sleep early but wakes you up early too.

No electronics for 1 hour before sleep except perhaps Kindle Paperwhite (has no blue light known to disrupt sleep).

Maintain regular sleep/ wake hours. Try to sleep at the same time daily.

Avoid eating a heavy meal just before going to sleep.

Do not drink a lot of water just before going to sleep so you do not have to wake up in the middle of the night due to full bladder. It is better to drink a few hours earlier.

Do not eat high fat/plain yogurt just before sleep as it can cause or worsen Acid reflux and wake you up in the middle of the night. No fat yogurt should be ok.

Have ‘Night mode’ activated on phone so your eyes experience less light.

Meditation-Relax-Be Peaceful-Never sleep angry-Kiss goodnight to family members daily before sleep. If you argued with spouse, say ‘sorry’ for sure.

Be happy before sleep-Recollect at least 3 blessings in your life.

Medications: Not usually recommended unless you have no option. Talk to your family doctor about these.

Unisom.

Magnesium.

Melatonin.

Benadryl.

Trazodone.

Acetaminophen/Tylenol for those who have pain.

Some use CBD oil but experts say that evidence is scant.

The Bed Room:

Quiet, Dark, Cool room is the key.

Full ‘light blocking’ curtains.

Phones on silent mode (except if you are on call) or Phone should be on “Do Not Disturb” mode.

A fan can help keep the room cool and provide white noise.

No TV in the bed room.

Can use a Good White noise machine –Yogasleep Dohm [specific white noise frequencies proven to deliver better sleep].

Air purifier [Hepa filter fans] gives white noise and makes room feel fresh.

Philips natural light alarm.

Bed:

A very comfortable mattress what ever you are comfortable in: People have different choices. New Lucid memory foam/coil hybrid mattress. Tempurpedic mattress. or Nectar mattress.

Having Sex prior to sleeping helps in getting a nice sleep for most people.

Sleeping naked helps some.

Weighted blankets.

High thread count 100% cotton sheets.

Good sized bed -King sized bed for 2 people.

A nice pillow that you like to rest your head on.

Side sleeper pillow. Some like this.

Apps:

Calm app-many people use this. Heard good reviews. I did not try.

F.lux software on desktops to filter out ‘melatonin-suppressing blue light’ for use on desktops if you use computer at night.

Ear Plugs:

Silicone ear plugs

Eye masks

Now, Relax and Have a peaceful sleep every night.

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