HOW TO SLEEP WELL WHEN YOU WORK NIGHTS
HOW TO SLEEP WELL WHEN YOU WORK NIGHTS
As our society increasingly operates around the clock, more people are working night shifts to keep essential services running. While shift work is vital, it can be tough on the body and mind. Many night workers struggle with fatigue, poor sleep quality, low mood and difficulty staying alert at work or unwinding at home.
If you’ve ever wondered how to sleep when working nights or how to sleep when you work the night shift, the key lies in understanding your body clock and building habits that support rest, energy and overall wellbeing.
With the right approach, it’s possible to sleep better when working the night shift and protect both physical and mental health.
Why Night Shifts Make Sleep Difficult
The human body runs on an internal clock called the circadian rhythm, which is strongly influenced by light. This clock regulates when we feel awake, when we feel sleepy, and how our hormones, mood, heart rate and energy levels behave.
Night shift work disrupts this rhythm. Workers are exposed to bright light at night, when the body expects darkness, and daylight in the morning, when the body expects to wake. This can leave people feeling groggy, out of sync and unable to get deep, restorative sleep.
Learning how to manage light exposure is one of the most important steps in improving sleep while working nights.
Use Light to Help Reset Your Body Clock
Light is one of the most powerful tools for controlling alertness and sleep timing.
To improve sleep and energy:
Use bright light for 30 minutes after waking up
Get bright or blue light at the beginning of your night shift to boost alertness
Reduce light exposure after your shift, especially before bed
Turn off electronic screens when you get home, as blue light can delay sleep
Keep your bedroom as dark as possible with blackout blinds or curtains
Consider eye masks or blue-light–blocking glasses after work (but not while driving)
Strategic light management can make a big difference in how to sleep when working nights more effectively.
Know Your Chronotype (Your Natural Sleep Style)
Everyone has a unique chronotype – a natural preference for sleeping early or late. Some people are naturally early risers, while others feel more alert in the evening.
Your chronotype influences how easy or difficult it feels to work night shifts. Understanding it can help you:
Plan better sleep schedules
Explain your needs to family and friends
Adjust routines to maximise energy
Some night workers benefit from split sleep, which involves:
Sleeping soon after returning home from work
Taking a second sleep block later in the afternoon before starting the next shift
Ideally, the second sleep block lasts 90 minutes or 3 hours, aligning with natural sleep cycles and supporting how to sleep better when working the night shift.
Turn Your Bedroom Into a Sleep Haven
Creating a supportive sleep environment is essential when trying to rest during daylight hours.
To improve sleep quality:
Remove phones, screens and distractions from the bedroom
Keep the room dark, quiet and cool
Use blackout blinds and a comfortable eye mask
Invest in supportive bedding and a good mattress
Use earplugs or white noise to block daytime noise
If you can’t fall asleep, avoid lying in bed feeling frustrated. Follow the Quarter-of-an-Hour Rule: if you’re awake after about 15 minutes, get up, move to another room, and return to bed only when you feel sleepy again.
Build a Consistent Sleep Routine
Routine helps signal to your brain when it’s time to wind down.
Helpful habits include:
Going to bed and waking up at similar times each day
Avoiding large meals before sleep
Reducing light exposure for 30 minutes before bedtime
Keeping lighting soft and relaxing in the hours before bed
Creating a wind-down routine lasting around 90 minutes, such as reading, listening to music, or gentle stretching
For people who struggle with sleep, techniques like progressive muscle relaxation or calming breathing exercises can help quiet a racing mind.
Eat in Ways That Support Energy and Sleep
Night shifts can affect hunger hormones, increasing cravings for sugary and high-fat foods when the body is least able to process them.
For sustained energy during your shift:
Choose protein-rich foods such as eggs, lean meats, fish, beans, pulses and nuts
Eat fruit like bananas, apples, oranges and blueberries for steady energy
Include green vegetables like spinach to support alertness
Before bed after a shift, eat a light meal to avoid digestive discomfort. Foods that may encourage sleep include milk, yoghurt, oats, walnuts, peanut butter, wholegrain bread and cherries.
Eating well plays a key role in how to sleep when you work the night shift and how rested you feel afterward.
Limit Caffeine, Alcohol and Nicotine
Caffeine stays in the body for up to six hours, so avoid it in the second half of your shift if you plan to sleep soon after work. Remember caffeine can appear in tea, cola, chocolate, energy drinks, flavoured coffee and supplements.
Alcohol may feel relaxing but reduces sleep quality, and nicotine is a stimulant that can interfere with falling and staying asleep.
Use Exercise to Improve Sleep and Alertness
Regular physical activity supports sleep, mood and long-term health. Even 30 minutes of light cardio such as walking or jogging each day can help reduce the negative health effects linked to shift work.
Some people find exercise before work helps boost alertness, while others prefer earlier workouts. Experiment with timing to find what works best for how to sleep better when working the night shift.
Protect Your Mental Wellbeing Through Better Sleep
Sleep and mental health are closely connected. Poor sleep can increase stress, lower mood and make everyday challenges feel harder to manage.
To support emotional wellbeing:
Set clear boundaries with family and friends to protect sleep time
Choose good moments for important conversations, especially if feeling irritable
Schedule activities that lift your mood
Practise relaxation or breathing exercises to calm anxious thoughts
Stay socially connected during night shifts to maintain energy and morale
If poor sleep begins affecting mood, performance, or daily functioning, seeking support from occupational health teams or sleep professionals is a positive and proactive step.
Final Thoughts: Better Sleep Starts With Small Changes
Learning how to sleep when working nights doesn’t require perfection – it requires consistency, awareness and small habit changes over time. From managing light exposure and improving your sleep environment to eating well and building calming routines, every adjustment helps.
If you’ve been searching for how to sleep when you work the night shift or how to sleep better when working the night shift, remember that better sleep is achievable. With the right tools, night workers can feel more rested, resilient and in control of their health.