Achieving better sleep as a night shift worker in summer

ACHIEVING BETTER SLEEP AS A NIGHT SHIFT WORKER IN SUMMER

 
Person stands with back to camera with Night Club logo on their high-vis vest, looking across the River The,es at the Millennium Eye
 
 

Getting a good night’s sleep can feel like a challenge for anyone during the summer months. Warmer temperatures, brighter mornings and increased noise from outdoor activities all combine to make restful slumber more elusive. 

But for the UK’s 8.7 million night workers, summer presents a perfect storm of sleep disruption – one that can have serious consequences for health and wellbeing.

If you're returning home from a night shift just as the sun is rising and the world is waking up, getting the rest your body desperately needs can feel nearly impossible. The heat of the day, combined with noise from kids out of school, lawnmowers, delivery vans and more, adds to the chaos. And while these disruptions may seem minor, the impact of chronic sleep deprivation for night shift workers is far from it.

Why is it so hard for night shift workers to sleep in summer?

The science is clear: heat and light both interfere with sleep. Our bodies rely on a natural drop in temperature to signal that it’s time to sleep. When the ambient temperature stays too warm – as it often does in summer – that cooling process is disrupted, making it harder to fall and stay asleep.

Light plays a role too. Exposure to morning light suppresses melatonin, the hormone that helps regulate our sleep-wake cycle. For night workers, who are often trying to wind down just as the sun rises, this can create a major mismatch in circadian rhythms. The result? Poor sleep, foggy thinking and long-term health risks.

Why sleep matters – especially for shift workers

Sleep isn’t just about feeling rested. It’s vital for cognitive function, emotional wellbeing and physical health. For night shift workers, who already face disruptions to their natural circadian rhythms, inadequate sleep compounds existing risks. Research shows that shift workers are:

  • 44% more likely to develop diabetes

  • 37% more likely to suffer a heart attack

  • Six times more likely to get divorced

These aren’t just statistics – they reflect the toll that chronic sleep deprivation can take on relationships, health and life satisfaction. And it’s not just personal: sleep deprivation costs the UK economy an estimated £52 billion a year in lost productivity, increased accidents, and worker attrition.

Given how essential night shift workers are to keeping our 24/7 society running – from healthcare to transport to emergency services – it’s vital we support them in getting the sleep they need.

Top tips for better sleep in summer

Fortunately, there are practical steps night shift workers can take to beat the summer sleep slump. Here are our top tips for better sleep:

1. Staying cool
Keeping your sleeping environment as cool as possible is essential.

  • Use a fan strategically: place it near a window to pull in cooler outside air if your room is warmer than outdoors.

  • Opt for breathable sleepwear: lightweight, cotton pyjamas are ideal.

  • Use cooling accessories: cotton sheets, cooling gel pillows or pads, and even a frozen water bottle placed at your feet can help regulate body temperature.

  • Take a warm(ish) shower before bed: this can help your body cool down more efficiently once you're out of the shower.

  • Keep blinds and curtains closed during the day to block out sunlight and heat – if possible, do this before heading to work at night.

2. Managing noise
Daytime comes with a symphony of disruptions – barking dogs, outdoor play, deliveries and more. Try these tips for a better night's sleep:

  • High-quality earplugs to block out sudden noises.

  • White noise machines or apps to mask external sound.

  • Listening to a calming podcast with earbuds to help ease into sleep.

  • Keeping windows closed during peak noise hours – using a fan to maintain airflow if needed.

3. Communicating with your household
Getting your family on board with your goal to improve your sleep can make a huge difference.

  • Have a conversation about why your sleep matters, especially if your partner or kids are home during the day.

  • Schedule ‘quiet time’ in the house – an hour or two of reading, crafts or a movie can give you a peaceful window for rest.

  • Ask your partner to take the kids out, even just for a couple of hours, to give you uninterrupted rest.

  • Use a “Do Not Disturb” sign on your bedroom door for uninterrupted sleep, if children are old enough to understand.

  • Consider talking to neighbours about your schedule if they’re likely to be mowing the lawn or playing music during your sleep hours.

4. Make the most of evening light
Although light can disrupt your sleep when you’re a night shift worker, it’s also a powerful tool to help regulate your energy before a shift.

  • Take a walk before your shift begins – natural light boosts alertness and mood and even provides light exercise to get your body moving.

5. Stay hydrated
Dehydration can make you feel sluggish and irritable, and it gets worse in the heat. It also makes it harder to regulate body temperature, which is key to quality sleep.

  • Drink cool water throughout your shift and into the day.

  • Keep a reusable water bottle with you, and leave a glass by your bed for when you wake up.

  • Avoid too much caffeine and alcohol, which can dehydrate and disturb your sleep.

Supporting night shift workers in summer

Being a night shift worker in summer is tough – there’s no sugarcoating it. If you’re someone who is responsible for night shift workers in your team, you can show your support by starting a conversation and asking how they are coping with sleep in these hotter, brighter months, show understanding of the extra challenges they are facing and share with them our top tips for better sleep in summer.

 
Sarah Douglas