Achieving Better Sleep as a Night Shift Worker
Working through the night means asking your body to do something it isn’t naturally designed for. While the rest of the world is winding down, you need to stay alert; when morning arrives, you may need to fall asleep just as daylight, noise and everyday life are getting started.
It’s a challenge faced by millions of night workers, and the effects can go beyond feeling tired. Poor sleep can affect concentration, mood, physical health and performance at work.
The good news is that there are practical ways to improve sleep when working nights. Understanding your body clock and making a few changes to your daily routine can help you feel more rested and better equipped to manage shift work.
1. Work with your body clock, not against it
Your circadian rhythm is your internal 24-hour body clock. It helps regulate sleep and wakefulness, hormone production, mood and energy levels, and is strongly influenced by light.
Night shifts can disrupt this natural rhythm, leaving you trying to sleep when your body expects to be awake. Managing light exposure can help:
At the start of your shift: Spend around 30 minutes in bright light to support alertness.
After work: Reduce exposure to bright light on your way home and before bed. Avoid wearing dark glasses if they would make driving unsafe.
Before sleeping: Switch off electronic screens and keep your bedroom as dark as possible, using blackout curtains or an eye mask if needed.
After waking: Get some bright light to help signal to your body that it’s time to be alert.
2. Find a sleep schedule that suits you
There’s no single sleep pattern that works for every night worker. Your chronotype – whether you naturally tend to wake early or stay up later – can influence how you adapt to night shifts.
Experiment with different routines to find what leaves you feeling most rested. Some people prefer to sleep as soon as they get home, while others benefit from splitting their sleep into two blocks: one after their shift and another later in the afternoon.
If you try split sleep, aim for a second block of around 90 minutes or three hours. Allow enough time between waking and starting work to get ready without rushing.
Where possible, keep your sleep and wake times consistent across working days, and agree boundaries with family and friends so your rest is protected.
3. Make daytime sleep easier
Sleeping during the day can be difficult, particularly if there’s traffic outside, household noise or daylight coming through the curtains. Your bedroom environment can make a real difference.
Aim for a space that is:
Dark: Use blackout blinds or curtains, and consider an eye mask.
Quiet: Try earplugs or white noise to reduce disruption.
Cool and comfortable: Choose supportive bedding and a suitable mattress.
Free from distractions: Keep your phone and other screens out of reach.
Give yourself time to wind down before bed, ideally with a relaxing routine of around 90 minutes. Reading, listening to calming music, gentle stretching or breathing exercises can help you switch off.
If you’re still awake after about 15 minutes and becoming frustrated, get up and do something quiet in another room. Return to bed when you feel sleepy.
4. Eat, drink and move with sleep in mind
Your food and drink choices can affect both alertness during a shift and your ability to rest afterwards.
Eat for sustained energy. Protein-rich foods such as eggs, fish, lean meat, beans and nuts, alongside fruit and vegetables, can help support energy levels. Try to avoid relying on sugary snacks and high-fat meals throughout the night. Before bed, opt for something light to reduce digestive discomfort.
Be strategic with caffeine. Caffeine can remain in your system for up to six hours, so avoid it in the latter part of your shift if you plan to sleep soon afterwards. Remember that tea, cola, chocolate and energy drinks can all contain caffeine.
Limit alcohol and nicotine. Alcohol can disrupt sleep quality, even if it initially makes you feel sleepy, while nicotine is a stimulant that can make falling asleep harder.
Keep active. Regular exercise supports sleep, mood and long-term health. Even a 30-minute walk each day can help. Some people prefer exercising before work to boost alertness; others find an earlier workout suits them better.
5. Look after your mental wellbeing, too
Sleep and mental health are closely linked. When you’re tired, stress can feel harder to manage, your mood may dip and everyday challenges can become more difficult.
Protecting time to sleep is an important starting point, but so is making space for activities you enjoy and staying connected with friends, family and colleagues. If you’re feeling irritable or overwhelmed, try relaxation techniques and, where possible, avoid tackling difficult conversations when you’re exhausted.
If ongoing sleep problems begin to affect your mood, concentration or ability to function, speak to your GP, occupational health team or a sleep professional.
Small changes can make a difference
Better sleep as a night shift worker isn’t about finding one perfect solution. It’s about understanding what your body needs and building habits that make rest more achievable, even when your working hours go against the natural rhythm of the day.
Start with one or two changes, whether that’s making your bedroom darker, adjusting your caffeine intake or protecting a more consistent sleep window. Pay attention to how you feel and adapt your routine as needed.
Night work comes with real challenges, but your sleep and wellbeing deserve to be a priority. With the right support and practical strategies, you can take steps towards feeling more rested, alert and ready for the demands of your shift.