Daytime Sleep For Night Shift: A Guide To Success

Working night shifts can be challenging, and it's crucial to get enough quality sleep during the day to maintain your health and well-being. Here are some tips to help you sleep during the day when working the night shift:

- Stick to a consistent sleep schedule, even on your days off.

- Create a sleep-friendly environment by making your bedroom dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine.

- Limit your exposure to bright light before sleep. Wear blue light-blocking glasses or sunglasses when you get home or after your shift to signal to your body that it's time to wind down.

- Avoid caffeine and alcohol close to bedtime as they can interfere with your sleep quality.

- Take short naps before or during your shift to boost your energy and alertness.

- Prioritize sleep and communicate your sleep schedule to your friends and family, asking them to respect your sleep time.

- Eat a small meal or snack before bedtime to avoid hunger pangs interrupting your sleep.

- Try to maintain a work-life balance and make time for social activities and connections.

Control light exposure

Light exposure plays a significant role in regulating our sleep-wake cycles. Our bodies are programmed to be awake when it's light and to sleep when it's dark. Therefore, controlling light exposure is crucial for night-shift workers to get adequate sleep during the day. Here are some strategies to manage light exposure and improve your sleep:

Increase Bright Light Exposure During Your Night Shift:

Expose yourself to bright light during your night shift to trick your body into thinking it's daytime. This can be in the form of regular overhead lights, a bright desk lamp, or a lightbox. Research has shown that night shift workers who were exposed to bright light during their shift fell asleep quicker and slept longer than those who weren't.

Decrease Light Exposure After Your Shift:

After your night shift, reduce your exposure to light as you approach the end of your shift and before you go to bed. This helps signal to your body that it's time to wind down and prepare for sleep.

Wear Blue-Light-Blocking Glasses:

Before leaving work and exposing yourself to sunlight, put on a pair of blue-light-blocking sunglasses or wraparound glasses. These glasses block the blue wavelength of light, which signals to your body to start its daytime cycle. Wear them until you reach the darkness of your bedroom to help you fall asleep faster and sleep longer during the day.

Block Out Daylight in Your Bedroom:

Use blackout blinds, curtains, or drapes to block out as much daylight as possible in your bedroom. Alternatively, you can use a sleep mask to cover your eyes and create a dark environment conducive to sleep.

Avoid Digital Device Screens:

The blue light emitted by smartphones, tablets, and televisions can disrupt your sleep. Power down these devices in your bedroom and avoid screen time, especially before bed. This will help prevent delays in the production of melatonin, the hormone that makes you feel sleepy.

By managing your exposure to light, you can help adjust your body's sleep-wake cycle and improve the quality and duration of your sleep during the day.

Plan meals

Planning your meals is an important part of adjusting to night shifts. Here are some tips to help you plan your meals effectively:

Eat Little and Often

Frequent light meals or healthy snacks can help you avoid the drowsiness associated with heavy meals. Eating smaller meals more often can also help you stay alert during working hours and be more relaxed when it's time to sleep.

Choose Easy-to-Digest Foods

Opt for foods that are easy to digest, such as bread, rice, pasta, salad, milk products, fruits, and vegetables. These foods will be gentler on your digestive system, especially when it slows down during sleep.

Avoid Heavy, Spicy, or Fatty Meals

Stay away from spicy or heavy meals during and after your work shift. These foods are harder to digest, and if you go to bed feeling overly full and uncomfortable, it will lead to restless sleep.

Avoid Sugary Foods

Sugary foods will give you a short-term energy boost, but this will be followed by an energy dip. Instead, snack on fruits and vegetables. Sugars from these foods are converted slowly into energy and provide important vitamins, minerals, and fiber.

Keep it Similar to Daytime Eating Patterns

Try to follow a similar eating pattern to what you would during the daytime. This will help your body adjust to the new sleep schedule and reduce the risk of hunger pangs waking you up.

Stay Hydrated

Drinking enough water is important for both physical and mental performance. However, be mindful of not overloading your bladder with fluid right before bed.

Plan and Prepare Your Meals

Accessing grocery stores and cooking facilities can be challenging for night shift workers. Be prepared by taking food to work with you to ensure you eat properly and stay alert.

Improve your sleep environment

Your sleep environment is crucial to getting a good night's rest. Here are some tips to optimise your bedroom for better sleep during the day:

• Darkness: Make your bedroom as dark as possible by using blackout curtains or shades to block out daylight. Darkness triggers the production of melatonin, the hormone that makes us feel sleepy.
• Noise: Minimise noise distractions by using earplugs or a white noise machine. Electric fans can also provide neutral background noise while keeping the air circulating.
• Temperature: Set your thermostat between 65 and 70 degrees Fahrenheit for ideal sleep conditions. Sleep is triggered by a drop in body temperature, so ensure your room is cool.
• Comfort: Ensure your mattress and pillow are comfortable. A clean room and relaxing scents can also promote a restful atmosphere.
• Light blocking: If you can't control the light entering your room, consider using a sleep mask to block out daylight.
• Electronics: Avoid looking at screens such as your phone or TV before bed. The blue light emitted by electronic devices can negatively impact sleep by delaying the production of melatonin.

Reduce caffeine intake

Caffeine can be a night shift worker's best friend and worst enemy. It is great for keeping you alert during your shift, but it can also negatively impact your sleep quality and reduce your ability to sleep. So, how can you reduce your caffeine intake?

Firstly, it is important to understand that not all caffeine is created equal. The amount of caffeine in your drink of choice will depend on its type, brand, and size. For example, brewed 'drip' coffee and energy drinks tend to have very high amounts of caffeine, while a cup of caffeinated tea contains less. It is recommended that you do not consume more than 400 mg of caffeine per 24-hour period, which is about 4 cups of brewed coffee. Knowing the caffeine content of your drink can help you keep track of your intake and ensure you do not exceed the recommended amount.

Secondly, while caffeine can be helpful during your shift, it is important to consume it in moderation and avoid it within three to six hours of your designated bedtime. Starting your shift with caffeine and then switching to another drink is a good strategy. If you need a caffeine boost during your break, make sure you have it at least six hours before you plan to sleep to minimise sleep disturbance. You can also try consuming smaller amounts of caffeine every one to two hours instead of a large amount all at once. This will help you maintain alertness while minimising the negative effects of caffeine on your sleep.

Thirdly, there are alternative ways to stay awake during your shift without relying on caffeine. Taking a brief nap during your break, preferably a "coffee nap", which involves drinking a cup of coffee and then taking a 15-20 minute nap, can be effective. You can also try getting some exercise, such as taking a brief workout or going for a jog, to boost your energy levels.

Finally, if you are struggling to reduce your caffeine intake, consider healthier alternatives to coffee and energy drinks. Green tea or matcha, which contains L-theanine, can help ease anxiety, stress, and insomnia. Coconut water is another tasty and healthy option, although it may cause feelings of fullness or stomach upset for some people. Chicory coffee is a caffeine-free alternative that may aid digestion and support a healthy gut. Golden milk, a warm, rich caffeine-free substitute for coffee that incorporates spices such as ginger, cinnamon, turmeric, and black pepper, can also be a good option.

Set a bedtime routine

Setting a bedtime routine is crucial to getting quality sleep during the day for a night shift. Here are some detailed tips to help you establish a consistent and relaxing bedtime routine:

Wind-Down Activities:

Before heading to bed, allocate some time to wind down and relax. This can include activities such as reading a book, listening to calming music, practising deep breathing, or meditation. These activities help signal to your body and mind that it's time to slow down and prepare for sleep. Aim for at least 30 minutes of wind-down time before your designated bedtime.

Consistent Bedtime and Wake-Up Time:

Try to maintain a consistent bedtime and wake-up time, even on your days off. Consistency is key to regulating your body's internal clock and establishing a solid sleep routine. Gradually adjust your sleep schedule if needed, by shifting your bedtime and wake-up time by 15 to 30 minutes each day until you reach your desired sleep and wake times.

Create a Relaxing Sleep Environment:

Your bedroom should be a tranquil and inviting space. Ensure your room is dark, cool, and quiet. Consider using blackout curtains or shades to block out daylight. You can also use earplugs or a white noise machine to minimise noise disturbances. Additionally, keep your room clean and consider using relaxing scents, such as lavender, to promote a soothing atmosphere.

Limit Screen Time:

The blue light emitted by electronic devices like phones, tablets, and televisions can disrupt your sleep. Reduce screen time, especially before bed. If possible, avoid screens altogether at least one hour before your designated bedtime. If you need to use devices, consider using blue-light-blocking filters or settings to minimise their impact on your sleep.

Relaxation Techniques:

Practising relaxation techniques can help you unwind and prepare for sleep. This can include activities such as yoga, stretching, or taking a warm bath or shower before bed. Additionally, incorporating moderate-to-vigorous exercise into your daily routine can improve your overall sleep quality, as long as it's not too close to bedtime.

Frequently asked questions