10 tips for night shift workers to get better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Exhausted from working nights? Here are 10 tips to help you manage your sleep schedule. Plus, how to know if you're struggling with shift work sleep disorder.
Working the night shift might, at times, make you feel like you’re living on another planet. You’re tucking yourself into bed while everyone else is racing to work? I mean, that’s weird. It can be disorienting, especially as you’re getting used to it, and it can also really affect your quality of sleep.
This lack of quality sleep can lead to constant tiredness, trouble focusing, or moodiness. And, honestly, who could blame you? When people are typically going to sleep, everything is (usually) quiet. When you go to sleep, the mail person is shoving papers under your door while your neighbor is yelling at their teen to get in the car before they’re late for school.
Over time, this can be exhausting. And while we can’t help with things like the garbage truck beeping as it backs down the street, we can at least offer some possible adjustments to your routine that might help to improve your sleep.
What is “night shift sleep”?
“Night shift sleep” is the rest you try to get during the day when you work night shifts. This sounds simple, but our bodies don’t work this way naturally. We’re programmed to be awake when the sun is up and asleep when it’s dark. This natural cycle, our circadian rhythm, is like an internal clock that tells our body when to feel awake and when to wind down.
But when you work night shifts, you’re asking your body to flip this rhythm. This mismatch can leave you feeling exhausted, even if you think you’ve technically slept for long enough. It might also cause you to toss and turn as you try to fall asleep or wake up frequently because of light, noise, or even your body’s internal clock resisting the change.
Poor sleep can eventually lead to health problems like high blood pressure, a weakened immune system, or even a higher risk of conditions like diabetes and depression, so it’s important to do what you can to try and get good quality sleep.
What is shift work sleep disorder (SWSD)?
Shift work sleep disorder (SWSD) is a condition that can affect people who work non-traditional schedules, like night shifts, early mornings, or rotating shifts. These schedules can conflict with your body’s natural sleep-wake cycle, and as a result it makes it hard to get the rest you need. Over time, this sleep deprivation can make you irritable and have trouble concentrating. It can also lead to chronic low energy and headaches or even migraines.
The two most common SWSD signs are insomnia and having trouble falling asleep, or excessive sleepiness and grogginess during waking hours.
SWSD can have long-term effects on your health and wellbeing. Studies show that people with shift work-related sleep issues are at higher risk for conditions like heart disease, obesity, and mood disorders (even years after you retire). It can also affect your work performance and even your quality of life.
7 symptoms of shift work sleep disorder
You might think it’s normal to feel tired all the time or to have trouble falling asleep. But when these issues continue, they might be signs of a deeper problem and can then spill over into your personal life. Over time, this can affect your relationships, hobbies, and even overall happiness.
Here are seven SWSD symptoms to keep an eye out for:
Trouble falling asleep or staying asleep
Feeling very sleepy when you’re awake
Headaches
Low energy
Mood changes, like irritability
Struggling with work or daily activities
How to cope with shift work: 10 sleep tips for night shift workers
Working the night shift is hard enough. The last thing you want is for it to be hard falling asleep after. Here are tips and strategies that might help you get a better night's rest and make you feel more like yourself.
1. Stick to a consistent sleep schedule
Make consistency your best friend when it comes to adjusting to that night shift life. Go to bed and wake up at the same time every day, even on your days off. This can help your body get used to your new “night is day” rhythm and make it easier to fall asleep when you need to. If you need to adjust your schedule on your days off, try not to sway too far away from your usual routine.
💙 Learn how to become more disciplined in your sleep routine with Jay Shetty’s Turn Choice into Routine exercise.
2. Make your bedroom a sleep haven
Make your bedroom your ideal sleep sanctuary so you’re excited to go to bed when you do get home from work. Invest in blackout curtains to block sunlight or try an eye mask if curtains aren’t your thing. You could also try a white noise machine, a fan, or earplugs to drown out daytime sounds. Keeping the room cool (around 65°F (18°C)) can also help you fall asleep faster and stay asleep longer. Here are some other ways to make your bedroom environment more sleep-friendly.
3. Limit light exposure after your shift
Light plays a huge role in regulating your body’s internal clock. After your night shift, try to reduce your exposure to bright light. Wear your fave pair of sunglasses on your way home. Once you’re home, keep the lights dim and try to use blackout curtains for a darker environment. This will signal to your brain that it’s time to start winding down.
4. Manage your caffeine intake wisely
Whoever discovered caffeine should have a national holiday devoted to them, let’s be honest. It’s the best (and a total lifesaver) at work sometimes, but it’s important to time it right when you work nights. Try to avoid coffee, tea, or energy drinks at least 4–6 hours before you plan to sleep. Drinking it too late can keep you wired.
5. Take naps strategically
Who doesn’t love a nap? Naps are elite. A short 20–30 minute nap before work can boost your alertness and energy levels without making you feel groggy, and a quick power nap during your work break can help give you the perfect recharge, but try to avoid napping too close to when you plan to sleep. This might mess with your rest later.
6. Stay active and eat healthy
Exercising helps reduce stress, which can make it easier to rest. Aim for at least 30 minutes of physical activity every day, but try not to exercise too close to bedtime, as it can leave you feeling energized right when you’re wanting to wind down.
Eating balanced meals with plenty of fruits, vegetables, lean proteins, and whole grains can also help stabilize your energy and make you sleep better. Try to avoid heavy, greasy foods or big meals before bedtime though, as they can make you feel uncomfortable and mess up your sleep.
💙 Engage in fun, low-impact exercises like Walk Away Stress, which can be gentle on your joints while expending energy to promote relaxation.
7. Use light to stay alert during your shift
Just as darkness helps you get sleepy, light can help you stay alert during work. If possible, position yourself near bright overhead lights during work or maybe even bring a light therapy box for your desk or work station.
8. Discuss melatonin supplements with your healthcare provider
Melatonin is a hormone that your body naturally produces to help you sleep. Taking a melatonin supplement before bed can help signal to your brain that it’s time to pass out. But, before trying this, talk to your doctor to make sure it’s the right choice for you.
9. Communicate your sleep schedule with those you live with
Let the people you live with know about your sleep schedule by asking them to keep it down when you’re sleeping. Post a friendly sign on your door to remind delivery drivers or visitors not to knock. A little communication can go a long way. Here are seven tips to communicate effectively with roommates, your partner, or family.
💙 Practice the art of Kind Communication with Tamara Levitt so you can state your needs in a respectful way.
10. Seek professional help if needed
If you’ve tried everything and still feel exhausted or can’t sleep, reach out to your doctor or healthcare provider. They can help figure out if you might have SWSD or another sleep disorder entirely. They might even be able to recommend treatments like light therapy, cognitive behavioral therapy for insomnia (CBT-I), or put you on a short-term medication to help you reset your sleep and get you feeling like your old self again.
Night shift sleep FAQs
How long does it take to adjust to a night shift schedule?
Go easy on yourself when starting a night shift schedule as it can take anywhere from a few days to a couple of weeks before properly adjusting to it.
Every person is different, but it can really help to be consistent with your sleep schedule (even on your off days), and to be diligent about managing light exposure wherever possible.
How can I get good sleep as a night shift worker?
In order to give yourself the best shot at a good night's sleep, here are some helpful habits to try:
Make your bedroom your sanctuary by keeping it dark, quiet, and cool.
Stick to a consistent sleep schedule.
Avoid caffeine and alcohol before bed.
Limit light exposure after your work.
Use white noise machines to drown out daytime sounds when you sleep.
Eat balanced meals and exercise for 30 minutes every day.
Can diet and exercise influence sleep quality for night shift workers?
Regular exercise can improve your sleep quality, but try to work out at least a few hours before bed so you don’t hype yourself up too much before you’re supposed to wind down.
Eating a balanced diet with plenty of fruits, vegetables, and lean proteins can also help stabilize your energy levels during work and help you not to rely on caffeine too much, which could affect your sleep. Try as best you can to avoid heavy, greasy meals close to bed too, as they can be hard to digest and might keep you awake.
Are there any medical treatments available for shift work sleep disorder?
There are some medical treatments, like prescription sleep aids, to help you fall asleep during the day, but these should only be used for a short period of time and after talking to your healthcare provider.
Melatonin supplements can also be helpful in signaling to your body that it’s time to sleep. And when you need to stay awake at work, light therapy boxes can also help.
If you suspect you might have shift work sleep disorder, talk to a healthcare professional to figure out the next steps that could be right for you.
What are the long-term health effects of working night shifts?
Working night shifts for a long period of time can increase your risk for several health issues like, heart disease, diabetes, obesity, and depression. It can also weaken your immune system and make you more likely to be chronically fatigued.
But, thankfully, there are ways to reduce these risks. Prioritizing sleep, eating well, staying active, and keeping up with regular health checkups can do wonders for your body and help you to gradually adjust to this work lifestyle.
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