Sleep reset for shift workers

Why this helps

Shift work disrupts the body's natural circadian rhythm, making restorative sleep harder to achieve. Whether you work nights, rotating shifts, or early starts, small adjustments to light exposure, meal timing, and pre-sleep habits can significantly improve how well you sleep. This guide offers targeted strategies for people with non-traditional working hours.

Practical steps

1. After a night shift, block out all light when you sleep — use blackout curtains or a sleep mask.
2. Eat a light meal before your sleep window; avoid heavy, spicy, or high-sugar foods within 2 hours of sleep.
3. Wind down for at least 20 minutes after your shift before attempting sleep.
4. Keep sleep duration consistent (aim for 7–9 hours), even if the timing shifts day-to-day.
5. If rotating shifts, adjust your bedtime gradually (30–60 minutes earlier or later each day) rather than all at once.

Helpful tips

• Use earplugs or white noise to block daytime noise during sleep.
• Tell household members your sleep window so they can minimise disturbances.
• Short naps (20 minutes) before a night shift can improve alertness without affecting your main sleep.
• Avoid alcohol as a sleep aid — it reduces sleep quality and fragments rest.
• Expose yourself to bright light when you wake up to signal your body that it is time to be alert.