How to Sleep Properly After Working Night Shift

Working the night shift can be a great way to make extra money or fit your schedule around other commitments. However, it can also wreak havoc on your sleeping patterns and leave you feeling tired and groggy during the day. Fortunately, there are steps you can take to help improve your sleep after working a night shift.

Create a Sleep-Conducive Environment

One of the most important factors in getting good quality sleep is having an environment that promotes relaxation and restfulness. When creating the perfect sleep-conducive environment, consider factors such as:


Light plays a key role in regulating our circadian rhythms – the internal clock that tells us when it’s time to wake up or go to bed. Invest in blackout curtains or blinds so that you can block out natural light during the day when you need to get some sleep. Similarly, try not to expose yourself to bright lights right before bedtime; this will signal your body that it’s time to stay awake.


Noise pollution can keep even the heaviest sleeper from getting adequate rest. If possible, invest in earplugs or noise-canceling headphones so that external sounds don’t disturb your slumber.


Your bedroom should be cool enough for you to comfortably snuggle under blankets without overheating. Experts recommend keeping temperatures between 60-67 degrees Fahrenheit for optimal sleeping conditions.

Establish A Regular Sleep Schedule

Creating and sticking with a regular sleep schedule is essential if you want to train your body into recognizing when it’s time for shut-eye. To establish a consistent routine:

Set A Bedtime And Wake-Up Time:

Try going straight home after work instead of running errands or making plans with friends; this will give you more time for relaxation before hitting the hay. Aim to wake up at the same time every day, even on your days off, to keep your body’s internal clock in sync.

Avoid Napping:

To help regulate your sleep schedule, avoid taking naps during the day if you have trouble sleeping after work.

Take Care Of Yourself

Self-care is essential when it comes to getting good quality sleep. Try incorporating these tips into your daily routine:


Physical exercise can help improve both the quality and duration of sleep. Aim for 30 minutes of moderate-intensity exercise most days of the week; just be sure to finish exercising a few hours before bedtime so that it doesn’t interfere with falling asleep.

Eat A Healthy Diet:

Eating a balanced diet filled with whole grains, lean proteins, fruits, and vegetables can promote better sleep hygiene overall.

Limit Caffeine And Alcohol Intake:

Caffeine is a stimulant that can keep you feeling awake longer than necessary; try limiting intake or cutting it out altogether in the hours leading up to bedtime. Similarly, while alcohol may initially make you feel drowsy or relaxed, it can wreak havoc on deep REM cycles later in the night – leading to poor-quality rest overall.


Working a night shift doesn’t have to mean sacrificing quality sleep! By creating an environment conducive to relaxation, establishing a regular routine and taking care of yourself through proper nutrition and exercise habits – you’ll be well on your way towards waking up refreshed each morning!