How do shift workers wind down after a night shift?

After a night shift, go straight to bed when you get home and make the room very dark, so dark you cannot see your hand in front of your face, or wear an eye mask. Blocking daylight helps you sleep better and longer. Try to sleep as long as possible, since night workers usually get less and poorer-quality sleep.

CDC NIOSH guidance adds several practical points. If you have not eaten for several hours and will feel hungry in bed, have a small meal with a protein and a carbohydrate first, such as cereal and milk. The more sleep you get before 2 p.m., the more rested you tend to feel.

Use blackout shades or drapes, and block light under doors. If you must get up, use a dim red nightlight. Earplugs or a white noise machine can mask daytime noise, and turning off your phone helps. Ask family and friends to protect your sleep window, and avoid spending the morning on chores or errands.

If you keep struggling to sleep or stay alert on your schedule, ask your doctor about shift work sleep problems.

Source: CDC NIOSH - Module 9. Coping with the Night and Evening Shifts, Sleep

Read more on noddienight.com

• Sleep guide

Related questions

• Why do I keep waking up at 3 a.m.?
• What should I do if I wake up in the middle of the night and can't fall back asleep?
• What is the 20-minute rule for night waking?
• Why am I tired but can't sleep at night?
• How long should it take to fall asleep?
• Is it normal to wake up during the night?

All night waking & falling asleep questions · All 100 questions