Optimising Your Sleep When Working Night Shifts

Optimising your sleep when working overnight can be challenging, but it’s crucial for maintaining both physical and mental health. Our bodies are naturally attuned to a circadian rhythm that aligns with the day-night cycle, so working against this rhythm requires some strategy.

Try to maintain a consistent sleep schedule. Consistency is key when it comes to regulating your body’s internal clock, and it will make it easier to fall asleep and wake up on target.

Make your bedroom as cosy as can be! Invest in blackout curtains to block out sunlight, use white noise machines or earplugs to minimise disturbances and if possible, set the temperature of your room to about 18°C — this is thought to help facilitate the stability of REM sleep. REM sleep is when we dream, and it plays a vital role in memory retention and overall cognitive function.

Exposure to light plays a significant role in keeping our circadian rhythm in check. While the fluorescent lights at work will take care of your ‘wakefulness’, it’s a good idea to wear sunglasses on your way home to minimise exposure to sunlight. Too much light exposure can signal to your body to stay awake.

Short naps can be beneficial for boosting alertness and performance during overnight shifts, but it’s essential to time them strategically. Aim for a nap of 20-30 minutes — only when you feel tired — to avoid falling into a deep sleep as this can leave you feeling groggy upon waking.

Incorporate regular exercise into your routine. It’s recommended to work out within the first hour of waking to increase focus and boost mood. Regular physical activity can also improve sleep quality and overall wellbeing. Since exercise triggers a release of endorphins, working out too close to bedtime can interfere with the body’s wind-down process. If you don’t want to exercise before work, make sure you’re finishing your workout at least a few hours before it’s time to go to sleep. 

If you work night shifts, you have to be proactive and prioritise your health and wellbeing, and sleep is a big part of that. Another challenge you’re faced with is irregular eating times! Be sure to check out our blog on the ultimate shift work meal plan to help you stay on top of your health even while working inconvenient hours.