Guide
Sleeping after a night shift
5 min read · Last updated · By Infinity Tools
You finish at seven, the sun is up, the neighbors are mowing the lawn, and your body is convinced it's time to start the day. Sleeping when everyone else is awake is hard. It gets easier with a few habits that work with your body clock instead of against it.
Protect one main block of sleep
Try to get most of your sleep in one go, starting soon after you get home. The longer you stay up, the more daylight and errands creep in, and the harder it is to drop off. If you can't manage a full night's worth, top it up with a nap before your next shift rather than several short sleeps scattered through the day.
Make your room feel like night
Light is the strongest signal your body clock gets, so this matters more than almost anything else.
- Blackout curtains or a sleep mask. Even a little light through the edges can wake you early. Blackout curtains are a great solution when you have to sleep while the sun is up (National Sleep Foundation).
- Earplugs or a fan. Daytime is noisy. Earplugs, or steady white noise from a fan, sound machine or app, cover the doorbell and the traffic (National Sleep Foundation).
- Phone on do not disturb. Let the people you live with know your sleeping hours too.
- Keep it cool. A slightly cool room helps you stay asleep, especially in summer.
Watch the light on the way home
Bright morning light tells your brain the day has begun. Sunglasses on the drive or walk home help keep you sleepy enough to drop off when you get in. If you're very drowsy, though, don't drive: people who work early, late or alternating shifts have a higher chance of drowsy driving (National Sleep Foundation). A short nap before leaving or a lift home is much safer.
Time your caffeine
That 4 a.m. coffee can still be working when you try to sleep at 8. Caffeine hangs around for hours, so have it early in your shift and stop about six hours before you plan to sleep.
Eat light before bed
A big meal right before sleep can keep you up. Have your main meal before or early in your shift, and something small when you get home if you're hungry.
On your days off
Flipping straight back to a normal daytime schedule and then back to nights is rough. A lot of shift workers keep an "anchor": about four hours of sleep at the same time every day, work day or not, and fit the rest around it. It makes the switch between nights and days much less painful.
When to get help
Some tiredness comes with the job. But if you're struggling to sleep, nodding off at work or behind the wheel, or it's affecting your mood and health, talk to a doctor (National Sleep Foundation). Shift work sleep problems are common, and there are good ways to manage them.
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General information only, not medical advice. If sleep problems are affecting your day-to-day life, talk to a doctor.