A general-purpose assistant
After a call like that, it's common for your nervous system to still be running even though you're exhausted. Trying to force sleep can make it harder.
For tonight, keep it simple: take a warm shower, make the room cool and dark, put the phone away, and give yourself 10–15 minutes of something deliberately low-stimulation. Once in bed, try slow breathing — inhale for about 4 seconds and exhale for 6–8 seconds.
If the call keeps replaying, don't fight the thoughts. Acknowledge what happened and then deliberately return your attention to something neutral. You're not trying to process the entire call tonight.
Also, avoid using alcohol as a sleep aid after a shift like this. And after a pediatric resuscitation — especially with the parent present — it would be very reasonable to check in with someone from the crew tomorrow rather than carrying the whole thing silently.
Response comparison
I can feel the weight in that. Twenty minutes is a fight. The mom being there — that's the part that stays with you. Those calls don't leave easy, even when you did everything right.
Your nervous system is still elevated. Adrenaline and cortisol don't just switch off when your shift ends.
Cold water on your face for thirty seconds drops your heart rate faster than almost anything. Skip screens. In bed, breathe in for four, hold for seven, out for eight — the long exhale is what does the work. If your mind loops, and it will tonight, name it without judgment and come back to the breath.
After a pediatric code that doesn't turn around, sleep debt is real but so is the need to process. Consider talking it through with someone who was there before you try to sleep. Sometimes the brain needs permission to set it down first.
You did the work. Now let yourself rest.