The 13 Sleep Hygiene Tips all Shift Workers Need to Know
Learn practical sleep hygiene tips designed for shift workers. Improve rest, reduce fatigue and protect your wellbeing with simple, effective strategies.
13 sleep hygiene tips for shift workers
If you work irregular hours, nights or rotating shifts, you already know how hard it can be to get a good night's rest. Sleep becomes something you fight for rather than simply get.
Because your roster changes when the rest of the world sleeps, you face obstacles like daytime light and noise, irregular sleep windows, and challenges balancing family, work and sleep. Over time, these can erode not just your energy but mental sharpness. Which is why sleep matters even more when you work shifts.
Here are our top tips for improving your sleep hygiene and getting a good night’s (or day’s) rest.
1. Make sleep your priority on your days off
You should aim 7–9 hours of sleep in every 24-hour period, but you don’t have to get it all in one block. You could split it into multiple rests if that works better when you’re on shift.
Plan your rest as seriously as your shifts: rearrange chores, social time and commitments so your sleep is protected.
2. Establish a consistent sleep schedule where possible
For permanent night-shift workers, try to keep the same sleep and wake times even on days off. So every time you’re doing a night shift, try to always go to bed at 11am each day if that’s what works for you.
If your roster rotates, adjust your sleep gradually before a shift change.
3. Make your sleep environment a fortress of rest
Make sure your bedroom is as comfortable as possible for sleeping, no matter the time of day. You could use blackout curtains or an eye mask to block daylight and reduce noise with earplugs or a white noise machine.
Keep your bedroom cool, quiet and dedicated to sleep (or intimacy) only. It’s not a place where you work, eat or look at screens.
4. Manage light carefully
When you’re on your way home after a night shift, consider wearing sunglasses or avoiding bright sunlight. This helps your body wind down.
If you’re starting your day during daylight hours, try to get bright light exposure to help regulate your body clock.
5. Drink caffeine strategically
Caffeine is useful during a shift but be careful when you drink it. Studies have found it can stay in your system longer than you think.
Try not to drink any caffeine, including energy drinks, up to 6 hours before you need to sleep.
6. Avoid substances
Substances like alcohol might help you fall asleep, but they disrupt deep sleep and make recovery harder. Nicotine can also affect sleep quality as it’s a stimulant, so try to avoid it before bed.
7. Move your body (but not right before bed)
Doing regular exercise can help with sleep quality. But be careful to avoid vigorous activity within an hour of sleeping as you need to give your body time to wind down.
8. Eat and drink with sleep in mind
It’s always important to eat a well-balanced diet and drink plenty of water, but if you’re working shifts, you might need to think a little more strategically about when you eat.
Eat a proper meal before you start your shift and maintain sufficient food intake throughout. Try not to eat a heavy meal right before bed, nor should you go to bed hungry as it will affect your sleep quality.
9. Use naps wisely
When shifts are long, or you’re working nights, strategic naps can help. Brief naps (15 – 20 minutes) can help with alertness, while longer naps (90 minutes) can reduce sleep debt.
10. Wind down before sleep
Give yourself a pre-sleep “ritual”: dim the lights, avoid screens, maybe read a book or do gentle stretching. These small rituals signal your body that it’s time to settle down.
11. Communicate your sleep schedule
Make sure you tell family or housemates when you’ll be asleep so they can try to minimise noise. You could even consider a “do not disturb” sign if needed.
12. Watch for signs of sleep debt
Struggling to stay awake, forgetting simple tasks, irritability, or feeling foggy can all mean cumulative fatigue is building up.
13. Ask for support when needed
If your sleep becomes consistently disrupted or you feel sleepy even on days off, talk to a GP, sleep specialist or workplace wellbeing contact.
References:
https://jcsm.aasm.org/doi/10.5664/jcsm.3170
https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
https://www.sleepfoundation.org/shift-work-disorder/tips
https://www.sleephealthfoundation.org.au/sleep-topics/healthy-sleep-practices-for-shift-workers
https://www.jeanhailes.org.au/news/sleep-tips-for-shift-workers
https://www.tims.nhs.uk/wp-content/uploads/2023/03/Night-shift-and-sleep-tips.pdf
https://www.sleephealthfoundation.org.au/sleep-topics/caffeine-food-alcohol-smoking-and-sleep
