Tips for Night Shift Workers to Improve Daytime Sleep

Working the graveyard or night shift can completely flip your circadian rhythm upside down. Trying to sleep during the day when it’s light out goes against your body’s natural sleep-wake cycle. This can make it very difficult to get adequate, high-quality daytime sleep.

However, getting sufficient restorative sleep is crucial for night-shift workers. Poor or insufficient daytime sleep can greatly impact your alertness and performance at work. It can also negatively affect your physical and mental health over the long term.

The good news is there are many effective strategies and sleep hygiene habits you can implement to help improve your daytime sleep quality as a shift worker. In this blog post guide, we provide 17 practical sleep tips for night shift workers so you can sleep better and function at your best.

Assess Your Sleep Environment

Creating an optimal sleep environment is key to sleeping better during the daytime. Take steps to darken your bedroom as much as possible:

Install blackout curtains or blinds on windows. Blackout curtains are designed to block out all sunlight and keep rooms dark.
Use an eye mask or sleep mask to block out any remaining light. Sleep masks are lightweight, comfortable, and very effective at preventing light from disrupting sleep.
Use tape or paint to cover any other light sources, like LEDs on electronics and alarms. Even tiny lights can inhibit daytime sleep.
Keep the temperature cool. Most sleep experts recommend temperatures between 60-67°F for optimal sleep.
Consider using a white noise machine, humidifier, or fan. Soothing ambient sounds can help drown out daytime noise that might disturb sleep.

Having a pitch-black, quiet, and cool sleep sanctuary will go a long way toward improving daytime sleep quality.

Optimize Your Sleep Schedule

Sticking to a fixed sleep schedule is incredibly important for night shift workers. Try to go to bed and wake up at the same time every day, even on your days off. This consistency helps stabilize your circadian rhythm so your body can fall into a daytime sleep pattern.

If possible, avoid frequently rotating between day and night shifts. These inconsistent schedules make it very difficult to establish a regular sleep-wake rhythm. Many studies have found that fixed night shift schedules result in better daytime sleep quality.

Be strict about limiting light exposure when commuting home in the morning after your shift. Wear sunglasses and avoid screens. Light signals to your brain that it’s time to wake up, which can make falling asleep more challenging.

Establish a Soothing Pre-Sleep Routine

Having a relaxing pre-sleep routine is beneficial for anyone, but especially for daytime sleepers. Here are some soothing activities to incorporate before bed:

Take a warm bath or shower to relax muscles and lower body temperature.
Read a book, listen to calm music, meditate, or practice light yoga stretches.
Write in a journal to decompress from the events of your shift.
Take a melatonin supplement 30 minutes before bed. Melatonin is the hormone that regulates sleep-wake cycles. Low-dose melatonin can help adjust your circadian rhythm to the daytime.
Dim the lights and avoid screens in the hour leading up to bedtime.

These relaxing rituals will help prime your body and mind for sleep.

Optimize Your Sleep Environment

Creating an optimal sleep environment is the first key step to sleeping better during the daytime. Here are some tips:

Install blackout curtains or blinds to darken your bedroom. Blackout curtains prevent any sunlight from entering.
Wear a sleep mask or eye mask to ensure complete darkness.
Use tape or paint to cover any small electronics lights.
Keep the temperature around 65°F for optimal sleep.
Consider using a white noise machine or fan to block daytime noise.

The goal is to mimic nighttime conditions as closely as possible. A pitch black, quiet, and cool sleep sanctuary will enable better daytime sleep.

Be Strict With Your Sleep Schedule

Consistency is so important when it comes to your sleep-wake cycle. Try your best to go to bed and get up at the same time every day. This helps reinforce a regular circadian rhythm.

Avoid frequently flipping between day and night shifts if possible. Irregular schedules make it very hard to establish a daytime sleep pattern. Studies show fixed night shifts lead to better daytime sleep.

Also make sure to limit light exposure when commuting home in the morning. Wear sunglasses and avoid screens. Light signals to your brain that it’s time to wake up and inhibits release of melatonin, the sleep hormone.

Establish a Soothing Pre-Sleep Routine

Having a relaxing pre-sleep routine primes your body and mind for quality daytime sleep. Try these rituals:

Take a warm bath or shower to lower body temperature.
Listen to calm music, read, meditate or do light yoga.
Take melatonin 30 minutes before bed to boost sleepiness.
Dim the lights and avoid screens in the hour before bed.

These relaxing activities will transition your body into rest and sleep mode.

Additional Sleep Tips for Night Shift Workers

Here are some additional sleep hygiene tips that can improve daytime sleep quality:

Avoid caffeine close to bedtime. Caffeine has a long half-life and can disrupt sleep for hours.
Eat lightly before bed. Heavy or spicy meals too close to bedtime can cause indigestion.
Stay hydrated but limit fluid intake before bed to avoid nighttime bathroom trips.
Avoid alcohol as it negatively impacts sleep quality.
Use earplugs or a white noise machine to block daytime noise.
Take short naps during breaks at work if possible. 20-30 minute naps can boost alertness.
Ensure your mattress, pillows and bedding are all comfortable.
Ask family members to help limit noise and light in the home while you sleep.
Talk to your doctor if insomnia persists despite good sleep habits.

Conclusion

Adjusting to sleeping during the day while working night shifts can be very challenging. However, getting adequate high-quality sleep is essential for your physical and mental health as well as job performance and safety.

Be diligent about following these sleep hygiene best practices. Optimize your sleep environment, stick to a fixed schedule, establish a relaxing pre-sleep routine and incorporate all other sleep tips that work for you.

With time and consistency, you can train your mind and body to embrace daytime sleep. Improving your sleep will make you feel more energized, focused and healthy as a night shift worker.