I work night or rotating shifts. How can I sleep better?
Direct answerPeople who work shifts or nights sleep poorly because they have to sleep when their body clock wants them awake, in a room with daytime light and noise, on changing schedules, and with meals at unusual hours. The first step is to create a 'night bedroom' during the day: completely dark, quiet, and cool, with your phone on silent.
How it shows up
You sleep in pieces, wake up several times, feel tired even on days off, and struggle to keep your energy up during your shift.
Most likely root causes
- Flipped body clockYour body tends to be more alert during the day, which makes it hard to sleep after a night shift.
- Light on the way homeMorning brightness signals daytime and disrupts the sleep that follows.
- Daytime environmentHousehold noise, neighbors, and light coming through the windows break up your sleep.
- Rotating schedulesShifts that change often don't give your body time to adjust.
Quick self-check
- Are you exposed to bright morning light on your way home?
- Is your bedroom bright or noisy during the day?
- Do your shifts change every week?
- Do you eat heavy meals in the middle of the night?
If you answered yes to two or more, start with that cause.
First step today
Today, make your bedroom completely dark with blackout curtains or a sleep mask, and let your household know your sleep hours.
30-day plan
- Week 1: darken and quiet your bedroom, and wear sunglasses on the way home from your shift to cut light.
- Weeks 2 and 3: keep a fixed main sleep time as much as possible, even on days off, and eat light meals during your shift.
- Week 4: take short naps before your shift when needed and assess what improved your rest the most.
When to seek professional help
See a doctor if you get drowsy while driving, nod off unintentionally at work, have persistent insomnia, or have digestive or mood problems linked to your shifts.
Frequently asked questions
- Is it better to sleep as soon as I get home or wait?
- Many people sleep better going to bed right after their shift, before the day gets going. Test what works for you.
- Should I switch back to a normal schedule on days off?
- Abrupt changes throw your body off. A middle ground, keeping part of your schedule, is usually easier on you.