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Four Things You Need For Better Sleep

Four Things You Need For Better Sleep

Nothing is worse than an exhausted body with a mind that won’t turn off and GO TO SLEEP. Difficulty sleeping, or insomnia, can lead to significant physical and mental health problems. 

Nurses need their sleep. That is why we have compiled this list of the four things that you need for better sleep.

Essential Oils

Essential oils have gained popularity in alternative medicine during recent years for their health benefits. Many oils found in nature have been found to promote wellness and alleviate symptoms. To use essential oils, you can add a few drops in a diffuser in your bedroom about an hour before bed. Another way to get the benefits of essential oils is to put a drop or two on your pillowcase. Or add a drop to a carrier oil, such as coconut oil, to apply directly to your temples, feet, or wrists. 

Lavender is the oil that most people are familiar with for sleep. It has been shown to have calming effects on the nervous system and aids in relaxation. Studies show that it also improves the quality of sleep. But there are other oils that may soothe the mind also, such as frankincense, ylang-ylang, and neroli.


Recent studies suggest that going to bed with your socks on can actually help you fall asleep faster. An article found in Physiologic Behavior found a strong correlation between the body’s sleep/wake cycles and thermoregulation. They found that individuals who wore heated or neutral socks at bedtime were able to fall asleep faster. 

Warming the feet causes vasodilation which lowers body temperature. This tells the brain it is time for sleep. Those who do not like wearing socks to bed cany try other feet-warming methods that may help. For instance, a hot foot soak or self-massage with a heated body oil could help you fall asleep faster.  


A 2018 article in the International Journal of Nursing Studies, concluded that music was effective in the primary treatment of insomnia. Maybe you’re wondering if it matters what kind of music you listen to.

That is the question scientists had when they conducted their 2020 trial using white noise, rapid-eye-movement (REM) brain wave music, and slow-wave sleep brain wave music to see

what the effects were. This study, published in Frontiers of Neuroscience, showed that listening to SWS music for 20 minutes before bedtime led to decreased sleep latency (the time spent falling asleep) and improved sleep quality. You can find SWS sleep music online here


Valerian, also called Valeriana officinalis, is a sedative herb that has been used since ancient times for its sedative properties. In fact, it is believed that the Greek physician Dioscorides recommended valerian root for insomnia, among other problems such as heart palpitations or upset stomach. During both World War I and II, valerian was used to treat shell-shocked troops and calm civilians from the psychological nervous effects of air raids. 

Valerian today can be found in supplement stores or health food markets as capsules or teas. Try a warm cup of valerian tea before bed and enjoy this timeless remedy for rest and relaxation.


Now that we have shared the four things that can help nurses get better sleep tonight, we hope you can rest easy. 

If you enjoyed this article, be sure to follow our blog for more valuable nursing and lifestyle tips.



Sarah Falcone BSN, RN

Sarah Falcone BSN, RN


Sarah S. Falcone BSN, RN is a dedicated nurse based in Dallas-Ft. Worth, TX. Her first nursing gig, was night-shift floor nurse in women's services (PP, L&D, nursery). Through a series of fortunate events, she found home health and a passion for helping seniors age in place. Connect with her on LinkedIn.


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