How can I sleep better if I work nights?

Did you know that 15-30% of workers in the United States and Europe are shift workers at factories or warehouses or work in healthcare at night?

When folks work 9 AM – 5 PM, or at least during the day, their sleep and wake signals are aligned with those of the natural world and their circadian rhythms can adjust accordingly.

People that work overnight or part of the night, however, are often out of alignment with when the sun comes up and goes down.

Understandably, many shift workers report trouble falling and staying asleep.

Health challenges associated with shift work

Overnight and rotating shifts cause the most disruption to the body’s internal clock, leading to a higher risk for heart disease, diabetes, stroke, and cancer.

Beyond the body dealing with being awake and sleeping at unnatural times, studies show many of these workers eat more erratically and may eat in ways that they don’t prefer, leading to increased risk for gastrointestinal issues.

There’s even evidence that overexposure to artificial light can increase your risk of colorectal cancer, especially with a genetic risk for the disease.

So how do you cope if you have to work nights?

1. Try to work as many days in a row during the same hours, even if they are unnatural hours. Two weeks at a time is ideal.
2. Use light, temperature, and meals to trick your brain into going along with your schedule. When you leave work and intend to sleep, minimize your exposure to bright light in the meantime.
3. Before work, take a cold shower. It will trigger your body to increase its temperature, which makes your body think it’s daytime. Expose yourself to natural light on your way to work and use enough light to stay alert while working. Eat a meal before work and during your “lunch.”
4. After work, reduce exposure to light and use blackout curtains to mimic night. Take a hot shower before sleeping. It triggers your body to cool down and think it’s nighttime.
5. Do your best to avoid caffeine in the few hours before you plan to sleep.
6. If you can rotate from day to afternoon to night shifts, that will be easier on your body than rotating from day to night shifts or in other patterns.
7. Do your best to sleep in the dark while you’re sleeping rather than in a lit or bright room.
8. Practice good sleep hygiene.

With these tips, you’ll be able to manage the effects of shift work on your body and mind.