Adults need at least seven hours of sleep for good health, but night and rotating shifts work against the body clock. The clock is set mainly by light, so the aim is to control light, protect a block of sleep and keep meals light at night.
Protect an anchor block
Choose a block of about four hours that you sleep at the same time every day, whether you are on shift or not. Add the rest of your sleep around it. This keeps the body clock from swinging wildly between work days and days off.
Manage light
- After a night shift, wear dark glasses on the way home to avoid strong morning light.
- Make your bedroom as dark as possible with blackout curtains or an eye mask.
- Before and during a night shift, bright light helps you stay alert.
Nap and caffeine
- A 20 to 30 minute nap before a night shift improves alertness.
- Keep tea and coffee to the first half of the shift so they don't block sleep afterwards.
Eat for the clock
The body handles food less well in the small hours. Eat your main meal before the shift starts, keep snacks light between midnight and 6 am, and choose protein and vegetables over sweets and fried food.
Know the warning signs
Falling asleep while driving home is dangerous. If you struggle to stay awake on the road, use other transport, nap before driving, and talk to your doctor. Loud snoring with pauses in breathing can mean sleep apnea, which is treatable.
Sources
- Recommended amount of sleep for a healthy adult (joint consensus statement). Watson NF, et al. American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015.
This is general information, not medical advice. Keep taking your medicines as prescribed and talk to your doctor about your own situation.