In this VETgirl online veterinary continuing education blog, we discuss the importance of sleep. Evidence shows that most people typically need 8 hours of sleep. Here, our top 10 tips on how to prioritize sleep in your life.

OK, admit it. You need more than 6 hours of sleep. You’re probably saying “I can survive on 6 hours!” But evidence shows that ITS. JUST. NOT. TRUE. Most people typically need 8 hours of sleep. That’s right. EIGHT.

Sleep is hard. We’re so overstimulated, stressed, caffeinated and blue-light exposed. As veterinary professionals, we’re working swing shifts. Or overnights. Or just can’t sleep.

I’m a dud. For New Year’s, I was in bed by 10PM. Typically, I go to bed around 9:30PM and wake up at 6:30AM. That’s 9 hours folks. And I’m a better person for it. I discovered how much I needed sleep after having a baby, where I went to sleep at 7:30PM due to sheer exhaustion.

Here, a few tips on how to prioritize sleep in your life.

1. Avoid blue screen exposure at least 1-2 hours before going to bed. That means no looking at your iPad and smartphone. Not only is the blue light potentially bad for your eyes but it messes up your melatonin!

2. Use a really good eye mask. I love this lavender weighed, strapless eye mask. It smells faintly of the essential oil (relaxation!) lavender, and is weighed enough that it’s very stress relieving. In fact, I bought two so I can take one with me on business trips.

3. Set a bedtime alarm to a melodic tune on your smart phone. It’ll be a nudge to get ready for bed. I set this for 9PM, so I know I can start the wind down process, personal care process and be ready to be in bed by 9:30PM.

4. Invest in blackout shades. Because blackout shades are cheap and make it easier for me to sleep!

Why you need more sleep in your life!

5. Take melatonin. I admit it. When I’m really jetlagged, I need Unisom or even a sleep aid. But as the use of chronic decongestants and sleep aids is associated with Alzheimer’s disease – that said, lack of sleep is ALSO associated with Alzheimer’s. So I try to use something more natural. Just make sure that you keep it away from your dog, as the Natrol melatonin has 0.5 grams of xylitol PER tablet!

6. Cut out caffeine and alcohol. OK, I admit I drink about 3 cups of coffee in the morning. But I avoid anything after 12PM NOON as I don’t want to risk not sleeping. Consider an herbal, caffeine free tea instead. Or just water.

7. Invest in Airpods or wireless headsets so you can listen to something that will put yourself to sleep. An audio Bible or the Christian History Podcast are very non-stimulatory and very good at lulling me to sleep. For real.

8. Turn off bad news. If you get stressed by bad news or politics, don’t watch or read bad news at least 2 hours before going to bed.

9. Soak in a tub before bed. Seriously, we hardly ever soaks in tubs because we don’t take the time to care for ourselves. I wrote about this in a previous blog on How to live your life like you live in a hotel room. Take the time to tub (#TTTT). Because you’re worth the 6 pounds of Dr. Teals epsom lavender salts for less than $20.

10. Set the mood. Use a white noise machine, make sure the room is cool and dark, and consider a weighted blanket.

Try some of these tips because it’s so important that you prioritize SLEEP. You need it. Don’t play the game of being a martyr or trying to be a bad a&& by saying you survive on 4-5 hours a night. Because you need more.

What tips do you have to help you sleep more?

  1. Anything to create a ME time experience…Gym, crafting, reading a paper book (NOT AN E-READER), drawing. Something just to change your mind set and relax

  2. My daughter and I lay in bed and watch one of her favorite movies with the lights off. It helps both of us to unwind and we know when the movie is over, it’s bed time.

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