There’s no two ways about it, without shift workers, most of our daily needs would not be met. Last year, over 2.7 billion people worldwide were working in shift-based roles, which is more than 80% of the global workforce. Like an invisible engine, shift workers are integral to key sectors, including healthcare, transportation, manufacturing, retail, hospitality, and our emergency services. Yet these often-unsung heroes, who power our daily needs, are often powering down their own health, happiness, and well-being due to poor sleep resulting from irregular sleep patterns and a lack of understanding how to support a sleep pattern that is regularly disrupted.
If you or your loved one works outside of the traditional 9-to-5 schedule, you may be familiar with disrupted sleep and its impact on your body and lifestyle. The good news? While you may not be able to change your working hours, you can reclaim your restorative sleep with new strategies and science-backed habits.
Top 10 Common Sleep Challenges for Shift Workers
1. Irregular Sleep Schedule
The body thrives on routine; inconsistent sleep times confuse the internal body clock.
2. Daylight Exposure After Night Shifts
Natural light signals to the brain that it’s time to be awake, making it harder to fall asleep after a night shift.
3. Noise and Disruption During Daytime Sleep
The world is buzzing while shift workers try to sleep. Phones, deliveries, traffic, pets, household noise – it can all be hard to block out.
4. Social Obligations and Family Life
It’s tough to balance proper rest with family life and social time. Sleep is often compromised.
5. Caffeine Use at the Wrong Time
Many shift workers use caffeine to help them stay alert, but timing it incorrectly can significantly disrupt their sleep later.
6. Eating Patterns Out of Sync with the Body
Eating heavy meals late at night or skipping meals can affect your digestion, which in turn impacts sleep quality.
7. Insufficient Wind-Down Time After a Shift
Going straight from a busy shift to bed rarely leads to restful sleep.
8. Lack of Light Exposure During Working Hours
The all-important ‘sleep-wake’ rhythm can be reduced if exposure to light is limited during a night shift.
9. Mental Health Strain and Sleep Anxiety
Worrying about not sleeping enough often makes it even harder to fall asleep. If this feels familiar, this CDC article on shift work and sleep health offers useful advice.
10. Physical Discomfort or Environmental Issues
Uncomfortable bedding, the wrong room temperature, or too much light can prevent deep sleep.
How to Create a Healthy Sleep Pattern as a Shift Worker
1. Prioritize a Sleep-First Mindset
List Sleep as a top priority. Don’t let any distractions get in the way. Schedule it in like a critical meeting! Protect that time, even when sleep hours may be odd.
2. Use Blackout Curtains or Sleep Masks
Block daylight completely to help simulate nighttime when you’re sleeping during the day.
3. Wear Earplugs or Use White Noise
Minimize disruption with soft earplugs or a white noise machine to mask daytime sounds.
4. Stick to a Routine Where Possible
Even if your shift pattern changes, try to keep your sleep and wake times consistent within each block of shifts. Any consistency to your sleep pattern is beneficial.
5. Manage Light Exposure Wisely
It may sound odd, but consider wearing sunglasses when driving back from work following a night shift. The daylight will trigger cortisol absorption, which wakes the brain. Limiting this with sunglasses can help reduce this.
6. Wind Down Time Pre-Bed
Take 30–60 minutes to relax after work. Read, stretch, shower, or bathe – whatever helps you mentally shift down a gear.
7. Limit Caffeine Intake Toward the End of Shifts
Avoid caffeine at least 4–6 hours before you plan to sleep, even if you think it doesn’t affect you, it usually does!
8. Create a Comfortable Sleep Environment
Invest in a supportive mattress, breathable sheets, and keep your room cool and dark.
9. Meal Timing Matters
Try to avoid large, heavy meals right before you go to bed. Instead, opt for light, sleep-friendly snacks if you’re hungry. Eat your larger meals at least 3 hours before you aim to sleep.
10. Talk to Your Employer
Consider planning in rotating shifts (morning → evening → night) as this would be kinder on the body. If this is not possible within your role, discuss more extended recovery periods between night shifts.
Working towards better sleep, whatever your schedule
Shift work doesn’t have to mean poor sleep forever. With the proper adjustments, you can create a rest routine that works for you and your lifestyle —even if your hours are unsociable and a little nocturnal. Sleep is like a superpower. Prioritise it and support it and your body and mind will thank you for it. Don’t let poor sleep continue to disrupt your daily life; we’re here to help.
Reach out to learn how our sleep training programmed can begin improving your sleep within just a few days.
