SHIFT WORKER SLEEP HYGIENE

10 Essential Tips for Better Rest

Getting quality sleep can be challenging, especially if you work night shifts or have an irregular schedule. Good sleep hygiene can make a world of difference in how rested and alert you feel. Here are 10 practical tips to help you get the restorative sleep you deserve:

 1. Stick to a Consistent Sleep Schedule 

Go to bed and wake up at the same time every day, even on your days off if possible. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

 2. Create a Sleep-Friendly Environment 

- Darken your room: Use blackout curtains or an eye mask to block out daylight. 

- Reduce noise: Try earplugs, white noise machines, or soft music. 

- Cool temperature: Keep your bedroom at a comfortable, cool temperature (around 18-20°C / 65-68°F).

 3. Limit Light Exposure After Night Shifts 

- Wear sunglasses on your way home in the morning to minimize sunlight exposure, which can make you feel more alert. 

- Avoid screens (phone, TV, computer) for at least 30 minutes before bed, or use blue light filters to reduce their stimulating effects.

 4. Use Light Strategically 

- Stay alert during your shift: Use bright lights at work. 

- Reset your body clock: Consider a light therapy box at the beginning of your shift to help adjust your circadian rhythm.

 5. Nap Smartly 

- Pre-shift nap: Take a short nap (20-30 minutes) before your shift to reduce sleepiness. 

- On-shift nap: If allowed, a brief nap during your break can help maintain alertness.

 6. Mind Your Caffeine 

Enjoy caffeine early in your shift, but avoid it 4-6 hours before your planned sleep time to prevent it from interfering with your rest.

 7. Mind Your Meals 

- Avoid heavy meals just before sleep. 

- Opt for a light snack if needed—focus on complex carbs and protein for better digestion and sleep quality.

 8. Establish a Pre-Sleep Routine 

Engage in relaxing activities like reading, gentle stretching, or meditation. A calming routine signals your body that it’s time to wind down.

 9. Limit Alcohol and Nicotine 

Both substances can disrupt your sleep patterns and reduce sleep quality. Try to avoid them, especially close to bedtime.

 10. Get Support 

Let your family and friends know your schedule so they can help protect your sleep time and avoid disturbing you during your rest hours.

References 

- [CDC: Sleep and Shift Work](https://www.cdc.gov/niosh/topics/workschedules/default.html) 

- [National Sleep Foundation: Shift Work Sleep Tips](https://www.sleepfoundation.org/shift-work-disorder/tips-shift-work) 

- [Johns Hopkins Medicine: Sleep Hygiene for Shift Workers](https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep-hygiene-for-shift-workers)