How to sleep after a night shift

I’ve always found creating a structure to be helpful when sleeping after a night shift. It’s good to be realistic and honest with yourself to create a routine that works for you. For example, if you tend to have your tea at a certain time after your shifts, make note of the time and stick to it to help create a routine.

We all know the importance of using caffeine wisely during shifts and when you’re at home, especially if you’re working the next day. As caffeine is a stimulant, consuming it close to the time you go to bed can negatively impact your sleep. According to the Sleep Foundation, caffeine can make you fall asleep later and sleep fewer hours overall. Try to avoid drinking caffeine at least four hours before you go to sleep.

Even if you’re not very hungry after your shift, it’s important to try and eat something so you don’t wake up in the night feeling famished. Sometimes a small meal will be enough to carry you through to the next day. Here are some of the best foods to eat after a night shift.

Alarms are another way to add structure to your routine. It’s important to set realistic alarms that allow you to get enough sleep; so you feel rested but also have enough time to get ready before your shift.

Technology is the most common cause of light exposure that affects sleep. The body releases melatonin as it gets darker in the evenings to bring about drowsiness. Then by the morning, the body suppresses the melatonin and boosts your cortisol to make you feel more awake.

Once you arrive home after your shift, try to reduce your technology usage and focus on making yourself something to eat and then relaxing to prepare your mind and body to sleep.

Just like technology, exposure to other lights around you can have the same impact on your sleep cycle. Artificial light affects the circadian rhythm that alters your body’s sleep cycle. When you get home from your shift, close your curtains and turn down the lights to reduce light exposure.