How to Manage Sleep When Working Night Shifts
Night-shift workers sleep best with a dark, quiet room, a consistent sleep window, bright light at work and avoiding bright light on the way home. Shift work and short sleep carry health risks, so ask about health checks.
Key points
- The room. Blackout blinds with side channels, earplugs or masking sound and a cool room.
- Timing. Keep a regular sleep window and a short nap before a shift if needed.
- Health. Reviews link shift work with health risks, so manage sleep and see a doctor for persistent problems.
The room
Blackout blinds with side channels, earplugs or masking sound and a cool room.
Timing
Keep a regular sleep window and a short nap before a shift if needed.
Health
Reviews link shift work with health risks, so manage sleep and see a doctor for persistent problems.
Frequently asked questions
Should I wear sunglasses home?
Many people do to limit morning light.
How much sleep?
Aim for seven hours or more in total.
Sources
- Kecklund G, Axelsson J. Health consequences of shift work and insufficient sleep. BMJ 2016;355:i5210. PubMed
- Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab 2011;96(3):E463–E472. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Sleep Habits and Routines: Evidence-Based Guide
Caffeine, exercise, meals, screens, shift work and travel: what the evidence says about habits that help or hurt sleep.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →BedroomHow to Choose Curtains and Blinds for Sleep
Blackout fabric, side channels, mounting and safe cords for bedroom window coverings.
Read more →Sleep healthWhat Is Sleep Debt and Can You Recover It?
Sleep debt explained: how it builds, how recovery sleep helps and why consistent sleep is better than catching up.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
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