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7 Sleep Tips for the Shift Worker: How to Get Better Sleep When You Work Odd Hours

  • Writer: Reaghan Beaver
    Reaghan Beaver
  • Jun 9
  • 3 min read

How Healthcare Workers Can Protect Their Sleep and Mental Health


If you’re reading this, chances are you have a nontraditional work schedule and if that’s the case, I don’t need to tell you how hard it is to get good, consistent, sleep.

Here’s a wild stat: more than 22 million Americans work evening shifts, rotating schedules, or on-call hours. You’re not alone, but that doesn’t mean it’s easy.


What you might not realize is just how much shift work impacts both your physical and mental health.


Sleep deprivation has been shown to affect:

  • Alertness and reaction time

  • Memory and concentration

  • Mood and emotional regulation

  • Stress levels and immune system

  • Weight and physical appearance


Even losing just 1.5 hours of sleep in a single night can significantly impair how you feel and function the next day (Cleveland Clinic). Sleep isn’t just about rest, it’s your body and mind’s recovery system.


Why Is Sleep So Hard for Shift Workers?

One of the biggest challenges? Your schedule goes head-to-head with your circadian rhythm- your body’s internal clock that regulates sleep, digestion, hormone cycles, and more.

When your job forces you to sleep during the day or stay alert overnight, your body can’t do what it was naturally wired to do. This internal conflict can lead to poor sleep, chronic fatigue, and even long-term issues like insomnia.

So how can you get better sleep?


What Shapes Your Sleep?

According to UCLA researchers, sleep isn’t a one-size-fits-all problem. There are three key factors that impact how well you sleep:

  1. Your individual sleep needs – how much rest your body actually requires

  2. Your work demands – physical vs. sedentary, long shifts vs. short, rotating vs. set

  3. Your home environment – noise, light, kids, roommates, and other interruptions

So how can you improve your sleep when your schedule feels stacked against you?

how to get better sleep

7 Research-Backed Ways to Sleep Better With a Shift Work Schedule


1. Keep a Consistent Sleep Schedule

Stick to the same sleep-wake times. Even on your days off. This helps your body regulate its internal rhythm and makes falling asleep easier (National Sleep Foundation).


2. Use Light to Reset Your Clock

Bright light before a night shift boosts alertness. On the flip side, wear sunglasses or blue-light blocking glasses during your morning commute to help your brain start winding down.

Light therapy lamps can also help your body recalibrate when your natural rhythm is off.


3. Nap Smart

Take short naps (20–30 minutes) before or during your shift can increase alertness and performance without making you groggy. The CDC even recommends these “micro-naps” to offset fatigue without throwing off your sleep cycle.


4. Optimize Your Sleep Space

Treat your bedroom like a sleep sanctuary:

  • Use blackout curtains or an eye mask

  • Try a white noise machine or earplugs

  • Set the room to a cool 60–67°F for optimal rest

Even subtle changes in your environment can make a big difference.


5. Cut Back on Caffeine Before Bed

Caffeine lingers in your system longer than you think (up to 6 hours)! Try to cut off your coffee or energy drinks at least 4-6 hours before bedtime to avoid tossing and turning.


6. Create a Wind-Down Routine

Signal to your brain that it’s time to relax. Harvard Medical School recommends calming pre-sleep rituals like:

  • Reading

  • Meditation or deep breathing

  • Listening to soft music

  • Taking a warm bath

  • Gentle stretching

Over time, these habits can train your nervous system to shift out of “go-mode.”


7. Skip the Nightcap

Alcohol might help you fall asleep faster, but it disrupts REM sleep, which is vital for memory, learning, and emotional regulation (Alcoholism: Clinical & Experimental Research). It also increases middle-of-the-night wake-ups, which makes quality sleep harder to achieve.


Your Sleep Matters, Even If Your Schedule Doesn’t Make It Easy

You might not be able to change your work hours, but you can change how you care for yourself around those hours.

Small shifts, like using light intentionally, sticking to a consistent wind-down routine, and protecting your sleep space, can go a long way in improving how rested you feel.

You do so much for others. Prioritize this one thing for yourself.



Ready to Improve More Than Just Your Sleep?

At Relational Resilience, we understand the pressure that comes with shift work, especially when you’re the one others count on. Therapy can help you restore balance, reconnect with your needs, and rebuild the parts of yourself that feel worn down.


Curious about working together? Schedule a free consult or learn more about therapy for first responders and healthcare workers.


References

 
 
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