Sleep Guide for Shift-Workers

Let's continue shaping your Sleep journey, together.

Sleep is essential, even when your work hours aren’t standard. Irregular schedules, night shifts, and rotating shifts can disrupt your circadian rhythm, but with the right strategies, you can get restorative sleep.

🌙 1. Optimize Your Sleep Environment

Dark & Quiet: Use blackout curtains and earplugs to simulate nighttime sleep during the day.
Cool & Comfortable: Aim for ~18–20°C / 65–68°F.
Separate from Daytime Activity: Minimize household distractions; let family or roommates know your sleep hours.

⏰ 2. Establish a Shift-Friendly Schedule

Stick to a consistent sleep/wake routine, even on days off if possible.
Use short naps before night shifts to boost alertness.
Gradually shift your schedule when rotating shifts to reduce fatigue.

🌆 3. Pre-Sleep Routine

Avoid caffeine 4–6 hours before sleep.
Engage in relaxing pre-sleep rituals like light reading or meditation.
Dim lights and reduce screen exposure during your wind-down period.

🧘 4. Manage Alertness

Bright light exposure during your shift can help reset your internal clock.
Avoid heavy meals and excessive sugar late in your shift.
Stay hydrated but limit fluids 1–2 hours before sleep to prevent waking up.

📈 5. Health & Lifestyle Habits

Exercise regularly, preferably before your shift, not immediately before bed.
Maintain a balanced diet with protein and complex carbs for energy.
Track your sleep patterns to spot trends and adjust.

💡 Pro Tip: Using a white noise machine or fan can help mask daytime noises and improve deep sleep quality.