Busy ER doctors say these 8 sleep tips help them ‘wake up refreshed’ every day

As emergency medicine doctors, we clock in and out at all hours, making it tough to get enough rest.

Physicians also come from a culture where boasting about getting by on little or no sleep is common or even boasted about. But we want to push back on that idea.

Sleep is fundamentally important to physical, mental and emotional health. Meanwhile, sleep deprivation contributes to chronic conditions like depression, obesity, diabetes and strokes.

Here are eight things that help us wake up refreshed every day:

Darkness promotes relaxation and stimulates the brain’s production of melatonin, a hormone that helps regulate our circadian rhythm.

Blackout curtains or shades are effective mimickers of darkness, and a comfortable eye mask does the same trick. Remember to turn off or dim devices that give off light.

Sleep and body temperature are linked. As our temperature drops while we sleep, a cooler room allows for a consistent body temperature so we stay asleep longer.

Extreme cold or heat is not a great idea, as these environments are sleep disruptive. Neither shivering nor sweating are particularly relaxing or comfortable.

Going to sleep on a full stomach is not good for digestion and is associated with acid reflux.

My colleagues and I try to eat on shift, a few hours before we anticipate sleeping. We opt for room temperature or warm drinks (e.g. water herbal, caffeine free tea, like chamomile) instead of late night snacking.

We shower and bathe before going to sleep after a shift. You would too if you saw and felt the dirt, germs, and sweat on the skin from the emergency department and patient care spaces.

Baths and showers help sleep quality by decreasing the body’s core temperature, signaling to the body that it’s time for sleep.

We love lavender and eucalyptus. The science shows that lavender oil is relaxing and is effective as a sleep…