Working the night shift can be tough on your sleep schedule. Most of us need 7-9 hours of undisturbed sleep a day for overall physical and mental health. But how much sleep you get before a night shift depends on your situation and how much you have already slept during the day.
For example, rather than immediately going to bed, you may prefer to stay up for a few hours after getting home as you normally would on a traditional shift. The idea is to wake up closer to the time you start your next night shift. Others may prefer napping for a few hours after coming home and then sleeping for longer until they have to wake up for the next night shift.
It may take a few days to figure out which sleep schedule works for you. Either way, the key is to make sure to get enough quality sleep every 24 hours.
How to get a good sleep before or after a night shift
- Try to maintain a regular sleep-wake schedule.
- While on your way home from work, wear dark sunglasses and hats to shield your eyes from the sunlight.
- Ask your family to maintain a noise-free atmosphere at home when you are asleep.
- Use noise-eliminating ear plugs or a white noise machine to prevent unwanted sounds from disturbing your sleep.
- Use blackout blinds or heavy curtains to block the sunlight during your daytime sleep.
- Before going to bed, relax yourself with a warm bath or meditation.
- Do not drink caffeinated drinks or foods closer to your bedtime (3-4 hours before your sleep time).
- Avoid having alcohol before going to bed, as it can be disruptive to your sleep cycle.
- If you are planning to take sleeping aids, such as melatonin supplements, consult your doctor first.
What can you do to stay alert during a night shift?
If you find it difficult to stay alert during a night shift, these tips may help:
- Moderate caffeine: Caffeine in the form of coffee and tea can be helpful to keep you stimulated at the beginning of your shift. Try to drink a little every 1-2 hours instead of downing several cups at a time.
- Short exercises: During your breaks, try to reserve some time for a brisk walk or jog. Exercise can get your blood moving and give you a boost of energy.
- Consider a post-work nap: If you drive to work after your night shift, consider taking a short nap in your car to avoid accidents due to drowsiness.
- Bright light: Keep your workplace brightly lit using lamps or other lights, which promote alertness.
SLIDESHOW
Sleep Disorders: Foods That Help Sleep or Keep You Awake See SlideshowHealth Solutions From Our Sponsors
Medically Reviewed on 8/10/2021
References
Pacheco D. Tips for Shift Workers. Sleep Foundation. https://www.sleepfoundation.org/shift-work-disorder/tips
Complete List
Top How Long Should You Sleep Before a Night Shift Related Articles
How Do You Fall Asleep as Soon as You Hit the Bed?
Insomnia or lack of sleep is a frustrating experience. It makes you irritable and dull, as well as affects your physical and mental performance. Poor sleep can cause depression, body pain, heart disease, and diabetes.
Night Shift: Jobs That Can Ruin Your Sleep
Some jobs can lead to sleep problems like insomnia, especially for graveyard and other shift work. Learn how work can disrupt sleep patterns and circadian rhythms, and how to get a good night's sleep.
Sleep Disorders (How to Get a Good Night's Sleep)
A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. The National Institutes of Health recommend about 7-9 hours of sleep each night for older, school-aged children, teens, and most average adults; 10-12 for preschool-aged children; and 16-18 hours for newborns. There are two stages of sleep; 1) REM sleep (rapid-eye movement), and 2) NREM sleep (non-rapid-eye movement). The side effects of lack of sleep or insomnia include:- Irritability
- Tiredness
- Feeling sleepy during the day
- Concentration or memory problems
Lack of sleep and insomnia can be caused by medical conditions or diseases, medications, stress, or pain. The treatment for lack of sleep and insomnia depends upon the cause.
Sleep Cycle
Sleep is a mystery to many of us, but scientists know quite a bit about how it affects us. Here's what happens to your body when you fall asleep.
Benefits of Napping
Napping isn't just for babies. It can be great for adults, too. Learn why.
Sleep Health: 20 Facts About Your Biological Body Clock
Biological clocks control much of human biology, including aging, hormones, sleep, fertility, and seasonal cycles. The body clock controls circadian rhythms, the 24-hour cycle that governs biological processes in humans, animals, plants, and even bacteria. Science says maintaining healthy circadian rhythms may protect against chronic conditions.
Sleep Quiz
Take our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!
What Are the Symptoms of Shift Work Sleep Disorder?
A person may have trouble adjusting to a new shift that falls between 7 pm and 6 am. For a few weeks, the person does not face any sleep issues after getting seven to eight hours of sleep during any time of the day.
What Is the Best Natural Sleep Aid?
If you have sleeping issues, below mentioned sleep aids may help. Simple changes in your daily habits can often help induce sleep quickly.Why Can't I Sleep Although I'm Tired?
Difficulty falling asleep despite being tired is a sign that the circadian rhythm may be off. It more commonly affects young individuals, and it is seen in people with chronic insomnia. Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep and that results in some form of daytime impairment.