Sleep & Wellness
Quality sleep is the foundation of health for night shift workers. When you sleep during the day, you are fighting your body's natural circadian rhythm. These strategies help you win that fight.
Master Light Exposure
Wear blue-light blocking glasses on your commute home. Use blackout curtains and an eye mask to create total darkness. Avoid bright screens 30 minutes before sleeping.
Optimize Temperature
Keep your bedroom between 60–67°F (15–19°C). A cooler room signals your body that it's time to sleep. Consider a fan for white noise and airflow.
Control Sound
Use a white noise machine or earplugs to block daytime noise. If you live with others, communicate your sleep schedule clearly and post a 'Do Not Disturb' sign.
Strategic Napping
Take a 20–30 minute power nap before your shift if possible. Avoid napping longer than 30 minutes to prevent sleep inertia. A 'coffee nap' (coffee + 20-min nap) can boost alertness.
Quick Sleep Checklist
- Blackout curtains or eye mask
- White noise or earplugs
- Cool bedroom temperature
- Consistent sleep schedule, even on days off
- Avoid caffeine 6 hours before sleep
- Limit alcohol — it fragments sleep quality