Sleep tips for night shifts
- Protect one main sleep. Try to sleep at the same time after every night shift, starting soon after you get home.
- Make your bedroom dark and quiet. Use blackout blinds, an eye mask and earplugs, and turn your phone to Do Not Disturb.
- Avoid bright light on the way home. Sunglasses on a sunny morning help your body get ready to sleep.
- Nap before your first night shift. A nap in the afternoon or early evening reduces sleepiness during the night.
- Stop caffeine early. Caffeine late in the shift can still disturb your main sleep 6 hours later.
- Be careful driving home. Drowsy driving after a night shift is a real risk. If you are very sleepy, take a short nap before you drive.
Early shifts and evening shifts
For early starts, the planner works back from the time you need to leave the house and adds enough time for 5 sleep cycles. For late evening shifts, it plans a main sleep soon after you get home and a later wake-up time.
If you often struggle to sleep or stay awake because of your work hours, you may have shift work disorder, which a doctor can help with.
Frequently asked questions
When should I sleep if I work nights?
Most night workers do best sleeping as soon as possible after their shift, for example from 8:30 AM to 4 PM after a shift that ends at 7 AM, with a short nap before the next shift if needed.
How do I switch back to days on my days off?
Many people take a shorter sleep in the morning after their last night shift, then stay up until a normal bedtime that night.
How long should I nap before a night shift?
Either 20 minutes for a quick boost, or 90 minutes for a full cycle, ending at least an hour before you leave so you have time to wake up properly.
For general information only, not medical advice. If you often feel tired despite enough sleep, snore loudly, or have trouble sleeping most nights, talk to a doctor.