How To Sleep Better When You Work the Night Shift

Getting a good night’s sleep is a vital part of your overall health and well-being. But if your work hours fall outside the standard “9 to 5,” you may be missing out on critical ZZZs.

Working nontraditional shifts (like night shifts or rotating shifts) puts you at a higher risk for sleep deprivation than those who work standard shifts. You could also face shift work sleep disorder (SWSD), a condition that causes difficulties adjusting to a nontraditional sleep/wake schedule.

Working the night shift: Pros and cons

Depending on the work you’re doing, the night shift may bring the opportunity for higher pay and a quieter work environment — but it can also have serious downsides, like interfering with your ability to maintain a social life or see your family. And importantly, it can have significant effects on your sleep schedule.

Working nontraditional shifts interferes with your circadian rhythm, your body’s natural clock. It’s what keeps you on a regular sleep/wake cycle.

“Most people are awake during the day because our internal clock is keeping us awake,” explains sleep expert Robon Vanek, APRN, CNP. “When you work a nontraditional shift, though, your body’s awakening signals are likely to conflict with your desire to sleep, no matter how tired you are after working.”

Is working the night shift bad for your health?

Lack of sleep can contribute to everything from stress and cognition issues to an increased risk of other health concerns, like heart disease, stroke and diabetes — not to mention an increased risk of drug and alcohol use, car accidents and work-related mistakes.

Night shift work has also been studied for possible connections to breast cancer. When you’re awake at night, you’re exposed to light, which lowers your body’s melatonin production. This then leads to an increase in estrogen production, which could contribute to breast cancer.

“A large study on nurses who worked the night shift even found a higher prevalence of breast cancer,” Vanek reports. “Another study showed that pre-menopausal women who work nights in particular may be at increased risk for breast cancer.”

Sleep tips for working the night shift

Desperate to catch some much-needed shut-eye? Vanek shares tips that can make a lasting impact on your sleep and, most importantly, your health.

1. Make sleep a priority

“Prioritize getting seven to nine hours of sleep every day,” Vanek stresses. “For the majority of people, getting six hours or fewer will lead to sleep deprivation.”

This means getting comfortable saying no to daytime plans and getting creative about errands (like finding 24-hour stores and using delivery services) so you can sleep during the day — which is your middle of the night.

“When you work night shift, it can be extremely difficult to maintain daytime sleep,” she acknowledges. “You have a family, you have responsibilities, you need to run errands while the stores are open. But it’s important to figure out how to make sleep your No. 1 priority.”

2. Create an environment for daytime sleep

Sleep hygiene is especially critical when you work nontraditional shifts. “It’s one of the best things you can do to make sure you get enough sleep,” Vanek says. “So, optimize your sleep environment to improve both the quantity and quality of your sleep.”

Here’s what she suggests:

• Keep your bedroom dark, cool and quiet so it’s conducive to sleep. Use blackout curtains or a sleep mask to block light.
• Use white noise or earplugs to block noise disruptions.
• Turn your phone on “Do Not Disturb” mode so your screen doesn’t light up as you sleep.

Your loved ones can help, too. “Ask others in your home to refrain from doing noisy activities, like vacuuming, washing dishes or watching TV loudly, while you sleep,” she continues.

3. Develop (and stick to!) a bedtime routine

Regular bedtime rituals signal to your brain that it’s time to sleep.

“Find a routine that works for you, like drinking chamomile tea, having a light meal, taking a warm bath or doing progressive muscle relaxation,” Vanek urges. “Research also shows that aroma inhalation therapy, like lavender oil, can improve sleep quality for shift workers.”

4. Minimize light exposure during and after work

“Light is one of the biggest triggers that keeps people awake,” Vanek explains. “This is because light exposure to the eyes suppresses melatonin, a hormone that helps us feel sleepy throughout the night.”

Try these tips to keep morning sunlight from activating your internal “daytime clock.”

• Minimize exposure to bright lights during the second half of your shift, if possible.
• Avoid blue light by using the blue light blocking feature on your phone and wearing blue light glasses while working with screens.
• Wear sunglasses during the commute home, but only if someone else is driving. Research warns that when you’re tired, blocking light can lead to drowsy driving, so nix the sunnies if you’re behind the wheel.

5. Cut back on caffeine and alcohol

If you drink caffeine to get through your shift, stop at least four hours before the end of your workday (err, worknight). This will give your body enough time to metabolize it so it doesn’t interfere with sleep when your shift ends.

And don’t end your shift with a nightcap either. “It might help you fall asleep, but it interferes with REM sleep,” Vanek explains. “Then, as it metabolizes out of your system, it turns to a stimulant that can wake you up.”

6. Use ‘strategic napping’

Research shows that well-timed naps can restore reaction time, improve memory and even help your brain recover from the effects of sleep loss. And timing matters: Combining a longer nap earlier in the day with a shorter nap later in the night may be especially effective for staying alert during long overnight shifts.

“Napping is one of the most effective tools that night‑shift workers can use to stay alert, lessen fatigue and protect cognitive performance,” Vanek confirms.

Here’s how to leverage napping strategically when you work nights:

• Nap before work. It can help improve alertness throughout the night. “A 90-minute nap is ideal because it allows you to complete a full sleep cycle,” Vanek says. “But if you’re short on time, a 20- to 30-minute nap still boosts alertness without causing grogginess.”
• Take a mid-shift nap, if your job allows it. “Short naps during the night shift can significantly improve vigilance, decision‑making and reaction time,” Vanek shares. Keep mid-shift naps to 20 to 30 minutes to avoid waking up in deep sleep.
• Try a “caffeine nap.” Even brief naps can reduce fatigue and help you perform better during shifts. Try drinking a small amount of caffeine right before a short nap. “The caffeine kicks in as the nap ends,” Vanek explains, “so you’re more alert once you wake up.”
• Don’t nap too close to your main sleep period. Naps of an hour or more near the end of your shift can make it harder to fall asleep during the day. “If you need a nap before driving home, keep it very short, just 10 to 15 minutes before you start your commute,” she advises.

Do your best to create a nap-friendly environment, even mid-shift.

“Even short naps are more restorative when your environment helps you relax quickly,” Vanek says. So, use an eye mask or dim lighting, wear earplugs or use white noise and recline or lie down, if possible.

And know when to adjust your nap strategy.

“Everyone’s circadian rhythm responds differently,” she points out. “If mid‑shift naps make it harder to sleep during the day, shorten them or move them earlier in the shift. Some trial and error is normal.”

When to ask for help

If you’ve tried making changes and still can’t seem to sleep well, it’s time to see a healthcare provider.

“A sleep specialist can talk to you about options like prescription medications to help with wakefulness or sleep,” Vanek says. They can also rule out sleep disorders, like sleep apnea or narcolepsy.

Want to learn even more about how to cope with working nights? The U.S. National Institute for Occupational Safety and Health (NIOSH) shares helpful resources about sleep and wakefulness for healthcare providers in particular who work night shifts — but much of the information they share is relevant to other shift workers, too.

“Both shift work and long shifts can be extremely challenging,” Vanek recognizes, “but pursuing restorative sleep is a critical means of caring for yourself.”