You’ve spent a really long night. The sky is already being painted in orange and the sun is rising, people are setting to their work, whereas you want to sleep.
Of course it is tough! Daylight sleeping is tougher than night time and often ends with not long, not deep sleep. Nevertheless, you will be surprised to find that having a simple bedtime habit can significantly help. Here is your way from the end of your shift to bed.
Why Sleeping After Night Shift Is So Hard
Every single cell in your body works in sync with your 24-hour body clock or circadian rhythm and primarily reacts to light. Daylight exposure tells your brain it’s day time and therefore you should be alert; the more time you spend in light the stronger that message gets. Once you add noise from the street, rising temperatures, and people at home getting up and getting things done, it’s no wonder why a lot of night workers only have a few hours more sleep as night workers on night shift do.
This awareness is helpful since practically all of the solutions are centered around a single principle: create the most night-like atmosphere possible at your sleep time.
Step 1: Watch Your Last Few Hours at Work
Good sleep starts before you leave work.
- Time your caffeine. Have it earlier in your shift, and stop about 4 to 6 hours before you plan to sleep. A coffee at 4am can still be affecting you at 9am.
- Keep the last meal light. A heavy, greasy meal close to bedtime can make it harder to settle.
- Keep your final hours calm. If you can, save busy or stressful tasks for earlier in the shift.
Step 2: Get Home Safely
Drowsy driving is one of the biggest risks for night workers, and it’s most likely on the drive home.
- If you feel very sleepy, don’t push through. Take a short nap of 15 to 20 minutes before you leave, or ask someone to drive you.
- Open a window, take a break, or pull over somewhere safe if your eyes start closing.
- Consider public transport or a lift if you’re regularly exhausted after shifts.
Step 3: Block the Morning Light
This is one of the most helpful tricks. Bright morning light tells your brain it’s time to wake up, so avoid it on the way home.
- Wear sunglasses on the commute, even on cloudy days.
- Avoid bright screens and outdoor errands if you can.
- Save your light for later. Get bright light before your next shift instead, to help your body feel awake when you need to be.
Step 4: Set Up a Wind-Down Routine
A short, repeatable routine tells your body that sleep is coming. It doesn’t need to take long. Here’s one example:
- Have a light snack if you’re hungry, such as toast, a banana, or yoghurt.
- Take a warm shower. The slight cooling afterwards can help you feel sleepy.
- Put your phone on silent or do-not-disturb.
- Do something calm for 10 to 15 minutes, such as stretching, reading, or slow breathing.
- Go to bed with the same routine every time.
Step 5: Make Your Bedroom Feel Like Night
Your bedroom matters more for daytime sleep than for night sleep.
Dark. Use blackout curtains or blinds, or cover gaps with removable blackout film. A comfortable eye mask can help too.
Cool. A slightly cool room is easier to sleep in. In an Australian summer, use a fan, close curtains early, or sleep in the coolest room of the house.
Quiet. Try earplugs or a steady white noise, such as a fan or a white noise app. Steady sound can mask sudden street noises better than silence.
Comfortable. A good mattress, pillow and bedding help, since you’re relying on them to get a full sleep in difficult conditions.
Step 6: Tell the People Around You
Sleep is much easier when your household is on board.
- Let family or housemates know your sleep hours and ask for quiet.
- Put a “sleeping” sign on the door if people drop by.
- Silence your phone and ask friends not to call during your sleep time.
- If you have young children, see if a partner or relative can help for a few hours.
Step 7: Avoid the Sleep Blockers
A few things can quietly ruin daytime sleep:
- Alcohol. It might make you drowsy at first, but it breaks up your sleep later.
- Too much caffeine late in your shift.
- Scrolling in bed. Phones keep your brain active and bring light into the room.
- Heavy exercise right before bed. Do it earlier, not just before you sleep.
Step 8: Think About Two Ways to Sleep
Different people prefer different patterns. Both of these can work, so try each and see what suits you.
One long sleep. Go to bed soon after getting home and sleep for as long as you can. This works well for many people.
A split sleep. Take a shorter sleep after work, say 4 to 5 hours, and a second short nap of 1 to 2 hours before your next shift. This can help if you can’t manage one long block.
Whichever you pick, aim for consistency. Going to bed at about the same time each day helps your body settle into a rhythm.
Step 9: Plan for Days Off
Constantly flipping between day and night routines makes things harder. Some people switch fully back to days on their days off, while others stay partly on night time. Neither is perfect, so choose what fits your life.
Keep your wake-up time fairly steady, and use a short nap (20 to 30 minutes) if you’re fighting sleepiness. If you do switch back to days, give your body a day or two to adjust.
What About Sleep Aids?
Sleeping , pills and pills/sleep supplements even OTC products! Be cautious. Some may cause drowsiness the next day, interact with medications or cause a build up of tolerance. The rules about availability of such products as melatonin can be very different in Australia, so it is best to discuss it with your doctor or pharmacist before starting to take anything.
When It’s More Than Just Tough Shifts
Getting the right amount of rest is a very common challenge for people who work the night shift, however, these sleep disturbances must be handled before they interfere with your everyday activities. Consult your family doctor when you experience any of the following signs:
- You usually take a maximum of 5 to 6 hours’ sleep during the day and you have a good bedtime routine
- Work place becomes a place of deep sleep or worse yet; you have had a moment of being a sleeping driver
- Your snore makes a loud sound or you gasp to breathe when you are asleep
- You experience depression/feelings of worthlessness, get very worked up or are always exhausted, for weeks.
Shift work sleep disorder is not just a concept but there’s an entire medical field of it while in some cases sleep apnoea is a more serious health condition than many persons think and they are both manageable with the help of medication or devices which are discussed by your doctor for you.
The Bottom Line
Sleeping after a night shift won’t ever be quite as easy as sleeping at night, but you can make it a lot better. Block the light on the way home, wind down with a short routine, make your bedroom dark, cool and quiet, and keep your sleep times as regular as you can. Small changes add up, and over a few weeks they can make a real difference to how you feel.
This article is general information only and isn’t medical advice. If sleep problems continue, speak with your GP.