7 sleep tips for shift workers

How to sleep better after shift work.

If you’re a shift worker, thank you. As a society, we’re indebted to you – the people who help keep the world running while others sleep.

We also understand that staying awake throughout the night affects your wellbeing. So here are some strategies that might help you sleep more during the day.

1. Wind down

When you get home from work, stick to a simple wind-down routine, even for 5-10 minutes. For example, do a few stretches, take a bath or shower, read a book, or enjoy a meal or hot drink. The goal here is to try to relax your body and calm your mind, so try to avoid anything too stimulating.

2. Shut out the sun

Make your sleep space as dark as possible. Even light that enters through a closed eyelid can impact your sleep, so consider using an eye mask and blackout curtains to shut out the sun.

3. Keep it quiet

Silence is golden. Ear plugs are worth a go. Also, let the people at home and neighbors know what hours you'll be sleeping.

4. Avoid alcohol and caffeine

Alcohol might help you nod off, but it affects the quality of your sleep and could prevent you from recharging. Having caffeine in your system can make it harder to drift off to sleep.

5. Consider sleeping in two blocks

Many shift workers find it easier to sleep in two blocks – for a few hours after they get home and then topping up again for a period before they start work. This is especially helpful if you get hungry or thirsty – as our bodies are programmed to refuel during the day!

6. Protect your mental health

Shift workers are especially vulnerable to feeling flat, low, or anxious. Try to do small things to protect your mental health every single day. Here are 20 ideas.

7. Seek support

It's tough to work this way, especially for prolonged periods. If it starts feeling too much, talk to your doctor and let them know what's happening.