6 Tips to Help Improve Your Sleep Quality as a Night Shift Worker

This post is for my fellow night shifters. I have been there, did it for a few years and felt the struggle! Always feeling tired and groggy, sun deprived, falling asleep in the chair when trying to chart in the early morning, and then once you get home after being up all night, you get that second wind and have difficulties falling asleep!

Getting quality sleep can be a big challenge due to the disruption of your natural sleep-wake cycle. However, there are several strategies you can employ to improve your sleep and overall well-being.

Here are six tips that helped me and may help you sleep better as a night shift worker:

1. Establish a Consistent Sleep Schedule: Try to maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on your days off. I know this may be hard to commit to on your days off but this helps regulate your body's internal clock and promotes better sleep quality.

2. Create a Sleep-Friendly Environment: Make your bedroom as dark, quiet, and comfortable as possible. Use blackout curtains or an eye mask to block out daylight, wear earplugs or use white noise machines to minimize noise disturbances, and ensure your mattress and pillows are supportive and comfortable.

3. Practice Relaxation Techniques: Develop a pre-sleep routine to signal your body that it's time to unwind. This can include activities such as reading a book, taking a warm bath, practicing deep breathing exercises, meditating, or listening to calming music. Find what works best for you to relax and prepare for sleep.

4. Limit Exposure to Stimulants: Avoid consuming stimulants like caffeine and alcohol close to your bedtime, as they can interfere with your ability to fall asleep and stay asleep. These substances can disrupt your sleep patterns and make it harder to achieve deep, restful sleep.

5. Maintain a Healthy Lifestyle: Engage in regular exercise, but try to do it at least a few hours before your planned sleep time, as exercise can initially increase alertness. Additionally, pay attention to your diet and avoid heavy meals close to bedtime. Instead, opt for lighter, nutritious snacks.

I often made a bowl of steel cut oats about 30 mins before sleeping, See recipe here. Find what works for you.

6. Seek Support: Discuss your sleep concerns with your supervisor or colleagues who have experience with night shifts. Sharing strategies and seeking support can help you navigate the challenges and find solutions specific to your work environment.

Bonus tip - Keep a note pad and pencil on your bedside table: I have had many people tell me that they have difficulties sleeping as they have so many thoughts come to mind once their head hits the pillow. Writing these thoughts out will free your mind and help promote better sleep quality.

Remember, it may take time for your body to adjust to a night shift schedule. Be patient and consistent, and consult with a healthcare professional if you continue to struggle with sleep.

Resources: [Source: National Sleep Foundation - How to Sleep Better] [Source: Mayo Clinic - Healthy Lifestyle: Adult health - Sleep tips for night-shift workers]

As always, take care and stay well!