Sleep, how much do you need?

Sleeping less than 6 hours each night increases risk of cancer by 40%.

You can't control the sleep you get on shift, but on your off days-- do your best to get at least 8 hours of sleep each night.

Here are a few ways to help you get your ZZZ's on your off days:

1. Limit Caffeine before bed. Best practice is not to drink caffeine after noon. 
2. Limit Alcohol before bed. Alcohol may help you fall asleep-- but it can leave you with a restless sleep, even wake you up 2 hours later. It disrupts the release of melatonin in your brain. Melatonin is super important for sleep, but also melatonin has anti-cancer effects. Taking melatonin supplements regularly though - also not the best for you. Alcohol has a negative effect on REM sleep,and can make sleep apnea worse.
3. Limit scrolling on your phone and watching TV an hour before bed. The blue light from both of these device's messes with your body's ability to prepare for sleep, and blocks melatonin.  Avoid screens and blue light an hour before bed, you’re particularly vulnerable between 11pm-4am
4. Eat foods rich in melatonin before bed like Pistachios and tart cherry juice. You don’t need a lot, and it goes a long way
5. Make sure your room is cool. Studies show the ideal temperature to sleep at is 68 degrees F.
6. Meditate or journal before bed. If you have a lot going on, write down what you want to do the next day instead of thinking about it. Tell yourself to check it tomorrow and you’ll feel better about going to sleep knowing you’ve “Scheduled” your tasks or your concerns. This is surprisingly helpful, don’t skip it!