Sleeping during the day: tips for night shift workers
SLEEPING DURING THE DAY: TIPS FOR
NIGHT SHIFT WORKERS
Working nights is essential for many industries, but it can take a serious toll on health and wellbeing. Unlike day workers, those on night shifts are fighting against their body’s natural circadian rhythm, which is tuned to be awake in daylight and asleep at night. Studies show that almost half of night workers regularly get less than six hours of sleep a day, and poor sleep is linked to fatigue, lower concentration, and long-term health risks.
If you’ve ever wondered how to sleep during the day for night shift without tossing and turning for hours, you’re not alone. The good news is that with the right strategies and environment adjustments, you can protect your sleep and improve recovery. Here are practical tips for how to sleep during the day after night shift.
Manage noise
Daytime sleep is often disrupted by traffic, construction, deliveries or household activity. Because your brain is primed to wake at the sound of noise, blocking it is key.
Ear plugs or noise-cancelling headphones: these can reduce background disturbances.
White noise apps or calming audio: a consistent hum helps mask unpredictable sounds like barking dogs or doorbells.
Close windows: keep them shut during noisy hours, but use a fan or air purifier to maintain airflow without letting outside noise creep in.
2. Control light
Exposure to daylight tells your brain it’s time to be alert. To convince your body it’s night, you need to create darkness.
Blackout curtains or blinds: these can transform your bedroom into a cave-like space.
Sleep masks: a quick, portable solution if blackout curtains aren’t possible.
Dimming lights after your shift: use warm, low-level lighting before bed to help your body wind down.
3. Communicate with your household
One of the most overlooked but effective steps is simply asking for support from those around you.
Set expectations: let family or housemates know your sleep hours and ask them to keep noise to a minimum.
Create a quiet-time schedule: encourage quiet activities like reading, homework or watching TV with headphones while you rest.
Use reminders: a polite sign on your door can let others (including delivery drivers or neighbours) know that you’re sleeping. Good communication reduces tension and helps everyone adapt to your schedule.
4. Keep a consistent sleep routine
Irregular schedules make it harder to recover. Aim to keep your bedtime and wake-up times consistent, even on days off, so your body knows when to expect rest. If that’s not possible, try to get at least a short nap before your first night shift and another after to reduce sleep debt. Experts also recommend limiting consecutive night shifts where possible, as fatigue builds up quickly.
5. Pay attention to diet and stimulants
What you eat and drink can make or break daytime sleep.
Avoid caffeine late in your shift: it can linger in your system for hours.
Skip heavy meals before bed: opt for a light snack instead.
Stay hydrated: but avoid drinking too much water right before sleep, to reduce bathroom interruptions.
Research shows that night workers who adopt healthier eating patterns can offset some of the health risks linked to disrupted sleep.
6. Create a comfortable sleep environment
Your bedroom should feel like a dedicated sleep zone.
Temperature: keep it cool and comfortable – around 18–20°C is ideal.
Bedding: choose breathable fabrics to avoid overheating.
Declutter: a tidy, calm environment helps your brain switch off.
Some night workers also benefit from aromatherapy, such as lavender sprays, which can act as a calming cue for sleep.
7. Support your body’s natural rhythm
Since your circadian rhythm isn’t designed for daytime rest, give it a helping hand.
Wear sunglasses on your way home: this reduces exposure to bright morning light that signals wakefulness.
Take Vitamin D supplements: limited sun exposure can lead to deficiencies, affecting mood and immunity.
Exercise regularly: light movement, such as walking or stretching, helps regulate energy levels and promotes better sleep quality.
Working on it
Learning how to sleep during the day after working the night shift takes practice, patience and consistency. By managing noise and light, creating a supportive household environment and aligning your lifestyle habits with your body’s needs, you can significantly improve the quality of your rest.
Night shifts will always challenge natural sleep patterns, but that doesn’t mean you have to settle for constant exhaustion. Prioritising your sleep is not just about feeling rested – it’s about protecting your long-term health, focus and wellbeing.