Nursing

To combat fatigue, Federal Highway Administration regulations limit truckers to working 10 consecutive hours, followed by a minimum eight-hour break. Similar rules have been implemented by the Federal Aviation Administration, which requires airline pilots to have at least eight continuous hours of rest in the 24 hours before finishing their flight duty. Yet, within the healthcare industry, regulations concerning the impact of exhaustion on performance and safety have yet to be implemented.

A number of facilities do follow the guidelines of the Accreditation Council for Graduate Medical Education (ACGME) for fatigue prevention, which suggest a rather broad limit of 60-hour work weeks for nurses. Others have adopted their own strategies, such as improved scheduling, sleep rooms, and even better lighting. But what can you do, personally, to thwart the potentially dangerous effects of fatigue?

GETTING THE BEST REST. As a health-care traveler, you're able to determine the hours you practice each week, a factor that certainly puts you in an enviable position. Still, while a typical contract consists of three 12-hour shifts a week, a large number of assignments call for providers to work 7 p.m. to 7 a.m.—the shift with the greatest need for supplemental staff. What's more, you may elect to sign on for an additional shift or two, on occasion or regularly. Even so, by following some timely tips on getting the best rest, you can get the sleep you need to be refreshed.

Make your bedroom conducive to sleep. Cool, quiet, and dark are optimum conditions for beneficial slumber. If you must catch a nap during the day, there are some strategies you can follow to trick your body into thinking it is nighttime. For one, wear a sleep mask or use inexpensive "blackout" curtains or shades. To keep out the everyday din—routine traffic or children playing outside—consider investing in an air purifier or humidifier. The "white noise" these devices emit can block out disruptive sounds and, as a bonus, you'll be able to breathe better. In warm or hot weather, turn on an air conditioner or fan.

It's preferable to keep televisions, computers, video games, and other potential distractions out of your room. And to remain asleep once you drift off, turn the ringer down or off on your landline, and switch off your cell phone. Don't hesitate to tell potential visitors that you'll be sleeping during certain hours and do not want to be disturbed unless it's an emergency.

Begin a bedtime regimen, and stick to it. Develop a daily ritual, like relaxing in a warm bath, reading, or listening to calming music or nature recordings before turning in. The habit will be a soothing preamble to sleep, providing a nice buffer between snooze time and workday activities.

Keep a regular sleep schedule. The National Sleep Foundation recommends seven to nine hours of sleep per night (or day) for adults. Adhering to a specific bedtime—and wake time—can help you meet those guidelines. Also, if you're working the 7 p.m.-to-7 a.m. shift, your internal body clock has to adjust itself, so you'll want to allow ample time for quality rest. Moreover, you should try to stick to the same routine as much as possible on your days off.

Finish eating at least two to three hours before going to bed. Steer clear of heavy and spicy foods prior to going to sleep, as they can make you feel uncomfortable or bloated, or cause heartburn. Similarly, you should limit water and other beverages close to bedtime, so you won't have to wake up to go to the bathroom.

Work out regularly. Exercising for half an hour, five times a week, for instance, will make it easier for you to fall and stay asleep. As with any fitness routine, you should see your healthcare professional before you start. No matter what physical activity you choose, get in your exercise at least three hours before "lights out."