Struggling to sleep during the day after a night shift? You're not alone - night shift workers often lose 6–7 hours of sleep weekly, and nearly 1 in 5 suffer from insomnia. Daylight, noise, and heat make daytime rest a challenge, but simple changes to your bedroom can help you recover better.
Key Solutions for Better Daytime Sleep:
Block Light: Use blackout curtains, sleep masks, or cover light sources to maintain melatonin production.
Control Temperature: Keep your room between 60–67°F with fans, air conditioning, or cooling bedding.
Reduce Noise: Soundproof your space with heavy curtains, rugs, and white noise machines - or wear earplugs.
Create Calm: Choose soft colors, declutter, and limit your bedroom to sleep and relaxation activities.
Pair these adjustments with a consistent sleep schedule and a relaxing bedtime routine for improved recovery. Even small tweaks - like wearing blue-light-blocking sunglasses on your commute - can make a big difference. Start with one or two changes, and build from there.
Crush the Night Shift
How Light Affects Daytime Sleep
Light is a powerful regulator of your body’s internal clock. The suprachiasmatic nucleus (SCN), a part of your brain, uses light as a cue to align your sleep-wake cycle with the natural day. When it gets dark, your pineal gland releases melatonin - a hormone that signals your body to wind down, promoting sleep and lowering your core temperature. But if you’re trying to sleep during the day, even small amounts of light can suppress melatonin and keep your brain alert.
To put this into perspective, outdoor sunlight can range from 10,000 to 100,000 lux, while indoor office lighting typically measures around 500 lux. Surprisingly, even 30 lux of warm white light at the cornea can reduce melatonin by about 10%. And yes, even light filtering through closed eyelids can interfere with your circadian rhythm, making it harder to sleep in a bright environment.
"Light plays a central role in regulating circadian rhythm, the body's internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, an essential sleep-promoting hormone." – Eric Suni, Contributing Writer, Sleep Foundation
This highlights why managing light exposure is so crucial. Blue light, found in daylight and emitted by electronic screens, is especially disruptive. It’s most impactful two hours before bedtime, during the night, and the hour after waking. For night shift workers, exposure to early morning light during commutes or while preparing to sleep can throw off their body clock.
Creating a dark, nighttime-like environment is essential for syncing your body to daytime sleep. Here’s how you can control light exposure effectively.
Installing Blackout Curtains
Standard blinds just don’t cut it when it comes to blocking daylight. Light can sneak through the slats and edges, disrupting your sleep. Blackout curtains, on the other hand, are specifically designed to keep your room dark. These thick, lined curtains block sunlight and help your body maintain melatonin production.
When choosing blackout curtains, go for heavy, tightly woven fabrics that extend beyond the window frame to cover any gaps. If blackout curtains are outside your budget, aluminum foil can be a quick, inexpensive fix - press sheets of foil onto your windows to block out light completely. You can also layer regular curtains with room-darkening shades or heavy drapes. Don’t overlook light creeping in under the door - use a draft stopper or roll up a towel to seal the gap.
Using Sleep Masks and Light-Blocking Tools
If you can’t fully darken your room - maybe due to shared spaces or rental restrictions - a sleep mask is a simple yet effective solution. A well-fitted eye mask can block ambient light, helping you stay in the dark throughout your sleep. Wear it consistently to prevent even brief light exposure from disrupting melatonin production.
For nighttime bathroom trips, use dim, red-colored motion-sensor nightlights. Red light has little effect on your circadian rhythm. And for your commute home after a night shift, try wearing blue-light-blocking sunglasses to protect your body’s nighttime state until you’re ready to sleep. Just make sure to take them off if you’re driving.
Eliminating Artificial Light Sources
It’s not just sunlight that can mess with your sleep - artificial light sources in your bedroom can also be a problem. Devices like digital clocks, charging stations, and power strips often emit a soft glow that can interfere with your rest.
To tackle this, perform a "dark-room audit." Turn off your main lights and look for any glowing LEDs or displays. Cover digital clock screens with blackout tape or move them away from your bed. Unplug electronics that emit light or charge them in another room. Finally, avoid using phones, tablets, or laptops at least 30 minutes before sleep. If you must use them, enable night mode to reduce blue light exposure.
Setting the Right Temperature and Humidity
Your body naturally lowers its core temperature when you sleep - a built-in mechanism that helps you drift into deep, restorative rest. But trying to sleep during the day, especially in the heat of summer, can throw this process off. Sunlight and rising temperatures can make your bedroom feel more like a sauna, making quality sleep harder to achieve.
Experts suggest that the sweet spot for bedroom temperature lies between 60 and 67°F (15 to 19°C) for adults, though some recommend a slightly narrower range of 65 to 68°F. Anything above 70°F can disrupt your body's ability to regulate its temperature, potentially interfering with REM sleep. Worse, if your room hits 86°F, your sleep efficiency could drop by as much as 5% to 10%.
"Thermoregulation is very important for staying in restorative, slow-wave sleep stages. These are the stages in which we get the most rest." – Michelle Drerup, PsyD, Sleep Psychologist, Cleveland Clinic
Beyond temperature, humidity plays a big role in creating a comfortable sleep environment. High humidity levels can make it harder for your body to cool itself through sweat evaporation, leaving you sticky and restless. This can lead to sweating, dehydration, and frequent wake-ups - problems that are especially common during the lighter stages of sleep.
Ideal Temperature Ranges for Sleep
Keeping your bedroom in the 60–67°F range can be a game-changer for daytime sleep. For night shift workers, this often means taking extra steps to cool the room. Use blackout curtains to block out sunlight, run an air conditioner or fan, or even set a smart thermostat to start cooling the room an hour before you head to bed. If you're on a budget, a simple box fan or window fan can help pull in cooler morning air.
Bedding and Mattress Materials for Temperature Control
Your bedding plays a huge role in regulating your sleep temperature. Natural, breathable materials like organic cotton, linen, or bamboo are great choices for sheets and blankets. For your mattress, consider options like ventilated hybrids or latex, which allow better airflow and reduce heat buildup. If you're looking for active cooling, something like the BedJet 3 Climate Comfort System ($489) could be worth exploring. It circulates air under your sheets to help you maintain a comfortable temperature.
Managing Humidity Levels
Humidity is another key factor in creating a sleep-friendly environment. If your room feels damp and sticky, a dehumidifier can help by pulling excess moisture from the air. On the flip side, if your space feels too dry - common in winter or arid climates - a humidifier can add much-needed moisture. The Canopy Bedside Humidifier 2.0 ($159) is a popular option, praised for its easy maintenance and cleaning features.
For those with HVAC systems, a humidistat can automatically regulate your room's humidity levels. If that's not an option, portable devices can work just as well for individual rooms. Pair these tools with proper ventilation to prevent stale air from lingering.
Here's a bonus tip: take a warm bath or shower about one to two hours before bed. As your body cools down afterward, it sends a signal to your brain that it's time to sleep. This trick can make falling asleep during the day much easier - even when the sun is blazing outside. By fine-tuning both temperature and humidity, you can create the perfect environment to recharge.
Reducing Noise Disruptions During Daytime Sleep
After tackling temperature and humidity, it’s time to deal with noise - one of the biggest obstacles to daytime sleep. For night shift workers, daytime rest can feel like an uphill battle thanks to lawnmowers, barking dogs, traffic, or even casual household conversations. According to the World Health Organization, keeping bedroom noise under 30 decibels - roughly the volume of a whisper - can help create a peaceful environment for sleep. A few thoughtful adjustments can transform your bedroom into a quiet retreat.
Soundproofing the Bedroom
Hard surfaces bounce sound around, making noise even more disruptive. Adding soft materials can help absorb these sounds. Heavy, multi-layered curtains or blackout blinds not only block out light but also help reduce street noise. For those dealing with heavy traffic, sound-blocking window inserts can cut incoming noise by up to 70%. If you’re on a budget, you can DIY your way to quieter windows by sewing synthetic quilt wadding between two fabric layers.
"Soft, thick rugs or carpets are a great way to help reduce sound in a room." – Anton Liakhov, Founder of Roomtery
High-pile rugs or soundproof rug pads can work wonders, especially in apartments where noisy neighbors are a problem. Acoustic foam panels are another effective option - they range from $1.50 to $5 per square foot and can be installed on walls that face busy streets. Don’t overlook small details like sealing gaps around window frames, door frames, and floorboards with acoustical caulk. Even tiny cracks can let in a surprising amount of noise. If your bedroom door is hollow-core, consider upgrading to a solid composite door and adding a draft stopper to block sound from other parts of the house.
A combination of darkness, cool air, and quietness can help simulate nighttime conditions for better daytime recovery.
Using White Noise Machines or Earplugs
White noise machines create a consistent soundscape that masks sudden noises like honking horns or slamming doors. Studies show white noise can help people fall asleep 38% faster and increase deep sleep by 30–45 minutes. For 2026, top-rated models include the Sweet Zzz White Noise Machine ($109), which features over 24 sound programs and a 12-hour battery life, and the SNOOZ Original ($100), which uses a real fan for natural, non-looping sound. Keep the machine set to 50 to 55 decibels for optimal results.
If white noise isn’t your thing, earplugs offer a simple, portable solution. Foam earplugs with a Noise Reduction Rating (NRR) of 33 decibels provide excellent protection, but they need regular replacement to avoid infections. Silicone earplugs are reusable as long as they’re cleaned properly. It’s important not to use earplugs rated above 32 dB, as you still need to hear critical noises like alarms or a crying child. If earplugs make you uncomfortably aware of internal sounds like breathing or tinnitus, noise-canceling headphones might be a better alternative. These headphones cancel out external sounds using "out-of-phase" sound waves, without the discomfort of plugged ears.
Of course, even the best soundproofing or gadgets won’t help much if your household isn’t on the same page.
Communicating with Household Members
The quietest room won’t stay quiet if your household doesn’t respect your sleep schedule. A good first step is to display your sleep schedule somewhere visible so everyone knows when to keep noise to a minimum. Explain how daytime noise affects your health and well-being.
"It's important to ask someone diplomatically to understand the fact that the noise is affecting your sleep, daily life, and well-being. That, in my experience, usually gets a better result than accusing someone of being unreasonable." – Ethan Green, Founder of No Sleepless Nights
Ask roommates or family members to use headphones when watching TV or listening to music during your sleep hours. Coordinate noisy chores like running the dishwasher or dryer so they don’t overlap with your rest time. If a partner’s snoring is the culprit, discuss potential solutions like lifestyle changes, anti-snoring devices, or a medical evaluation for sleep apnea. In some cases, couples opt for a "sleep divorce" - sleeping in separate bedrooms - to ensure both get quality rest. Lastly, silence your phone or use "Do Not Disturb" settings to block non-urgent notifications while allowing emergency calls from select contacts.
Designing a Calming Bedroom Layout
A well-thought-out bedroom design can make all the difference when it comes to getting quality rest. For night shift workers, who already face unique sleep challenges, creating an environment that encourages relaxation is especially important. Everything from your layout to your decor can help signal to your brain that it’s time to unwind.
Choosing Sleep-Friendly Decor
Colors play a big role in setting the mood of your bedroom. Shades like light blue are known to reduce stress, calm the mind, and even lower blood pressure. Other soothing options include muted grays, soft greens, and warm earth tones. When it comes to lighting, consider swapping out standard white bulbs for red or amber ones in your bedside lamps. These colors are less likely to interfere with your circadian rhythm, unlike blue light from screens or certain light sources [8, 24].
Incorporate natural touches like snake plants, which can improve air quality, or lavender for its calming scent. A diffuser with essential oils such as lavender, chamomile, or peppermint can further enhance the relaxing atmosphere. For bedding, stick to breathable materials like cotton, linen, or bamboo, which help regulate temperature better than synthetic options. Keep decor simple and clutter-free - a few meaningful art pieces can make the space feel inviting without overwhelming it.
"Simple changes can have powerful impact on your sleep quality." – Rachel Salas, M.D., Johns Hopkins sleep expert
Arranging Furniture for Comfort
How you arrange your furniture can also impact your ability to relax. Place your bed in a spot that allows for a clear, unobstructed path to the bathroom to avoid accidents in the dark. Try to position the bed away from noisy walls or windows to minimize disturbances. To keep the room feeling open and airy, make use of vertical storage or under-bed organizers.
Keep electronic devices out of arm’s reach - or better yet, out of the room entirely. If you need a nightlight, opt for a dim red one to avoid disrupting your sleep. Place your alarm clock somewhere you can’t easily glance at it, helping you avoid the habit of repeatedly checking the time. A bedroom layout designed with rest in mind naturally supports the idea of using the space exclusively for sleep and intimacy.
Keeping the Bedroom for Sleep Only
Your bedroom should be a sanctuary for rest. By reserving it exclusively for sleep and intimacy, you create a mental association that helps your brain shift into "rest mode" as soon as you enter.
"Reserving the bedroom for only sleep and sex is an evidence-based practice that reinforces a psychological association between the bedroom and restful activities." – Dr. Chester Wu, MD, DABSM, Sleep Medicine Specialist
Remove work-related and entertainment devices from the room to strengthen this association. If your living situation forces you to set up a home office in the bedroom, use a physical screen or divider to separate the workspace from the sleeping area. Keep your phone in another room at night, and if you find yourself unable to fall asleep within 20 to 30 minutes, leave the bedroom to do a boring task until you feel drowsy. A little daily decluttering can also go a long way in maintaining your bedroom as a stress-free zone for rest.
Supporting Sleep Quality with Daily Habits
Creating a bedroom environment that promotes sleep is only part of the equation. To truly improve sleep quality, daily habits play a crucial role. This is especially important for night shift workers, who face unique challenges. Did you know that about 18.5% of night shift workers meet the criteria for insomnia, compared to just 8.6% of day shift workers?. Even small, consistent changes to your routine can make a noticeable difference, reinforcing the environmental adjustments discussed earlier.
Maintaining a Consistent Sleep Schedule
An optimized bedroom pairs perfectly with a steady daily routine. Keeping a consistent sleep and wake schedule - even on your days off - helps regulate your internal clock. This is the most effective habit you can adopt to make falling asleep easier, even during the day.
For those working rotating shifts, consider asking your employer to schedule shifts that move "forward" - from day to evening to night - rather than backward. This approach aligns better with your natural circadian rhythm, making transitions smoother. When you need to adjust your schedule, do it gradually by shifting your sleep and wake times in 15- to 30-minute increments over several days.
If daytime responsibilities interfere with sleep, try a split-sleep schedule. Keep one block of sleep at the same time each day as your "anchor", and adjust a second nap as needed. To further reinforce your schedule, use bright light during the first part of your shift to signal wakefulness. On your way home, wear blue-light-blocking sunglasses to avoid morning sunlight, which can disrupt your sleep cycle.
Creating a Bedtime Routine
A consistent bedtime routine helps signal your brain that it’s time to sleep, regardless of the time on the clock. Dedicate 30 to 60 minutes before bed to relaxing, screen-free activities. Avoid screens entirely during this time, as their blue light can interfere with your ability to fall asleep.
Taking a warm bath at least an hour before bed can help trigger sleepiness by mimicking the natural drop in body temperature that occurs at night. Other calming activities, like reading (stick to less stimulating genres), journaling, or writing down tomorrow's to-do list, can help clear your mind. Research even shows that spending just five minutes writing down future tasks can help you fall asleep faster.
Use dim, warm lighting in the evening - red or orange tones are best for supporting melatonin production, while bright white lights can disrupt it. Light stretching, yoga, or progressive muscle relaxation can also help release physical tension from your day. The key is doing these activities in the same order every day, creating a consistent signal for your body that it’s time to wind down.
"When evaluating sleep habits, the challenge becomes figuring out how to break the bad habit and having a plan in place if you falter. That plan must include forgiving yourself if you have slip-ups and making sure you only start with 1 or 2 routine changes at a time." – Dr. David Rosen, Sleep Medicine Physician
Using Natural Sleep Aids
Sometimes, even with the right environment and habits, extra support can help. RST Sleep offers a natural supplement designed specifically for night shift workers and those with irregular schedules. It includes ingredients like glycine, phosphatidylserine, magnolia bark, extended-release melatonin, and apigenin - each chosen to promote relaxation, improve sleep quality, and support healthy sleep cycles without the risk of dependency.
The extended-release melatonin is particularly useful for daytime sleep, as it works with your body’s natural processes instead of disrupting them. Unlike some over-the-counter options, which can have inconsistent dosages or unnecessary additives, RST Sleep is produced in GMP-certified facilities and is allergen-conscious, making it a dependable option.
Other helpful tools include lavender essential oil in a diffuser, which can promote calmness, and strategic caffeine use. Limit caffeine intake to the start of your shift and stop at least 3 to 4 hours before bedtime to avoid interference with your sleep. Avoid alcohol and nicotine for at least 4 to 6 hours before bed as well - while alcohol might make you drowsy initially, it disrupts sleep quality and can lead to fragmented rest. Together, these practices form part of a broader strategy to improve sleep and recovery.
Conclusion
Improving your sleep environment doesn’t require drastic changes - just a few deliberate tweaks. Start with the essentials: block out all light, keep your room temperature between 60°F and 67°F, and use tools like white noise machines or earplugs to minimize daytime disturbances like traffic or household activity. These adjustments help mimic nighttime conditions, signaling your body that it’s time to rest, even during daylight hours. Together, these changes create a foundation for better sleep.
Pair these environmental upgrades with a consistent daily routine. Stick to a regular sleep schedule and dedicate 30 to 60 minutes before bed to a screen-free wind-down period. This helps regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed. By treating sleep as a priority rather than an afterthought, you can significantly reduce the chances of insomnia.
"Better sleep starts with small, intentional changes." – Roger Sutherland, Coach and Advocate for Shift Workers
If you find that environmental and routine changes alone aren’t enough, natural aids like RST Sleep can provide additional support. Designed specifically for night shift workers, it contains ingredients that promote relaxation and healthy sleep cycles without the risk of dependency. Combined with the right bedroom setup and daily habits, it can help you fall asleep faster and stay asleep longer, even during the day.
The key is to start small. Choose one or two adjustments from this guide and practice them consistently. Whether it’s sealing light gaps in your room or wearing blue-light-blocking sunglasses on your way home, each step brings you closer to restful, uninterrupted sleep.
FAQs
What’s the best way to keep my bedroom dark during the day?
To keep your bedroom dark during the day, start with blackout curtains or shades that cover your windows completely, blocking light from sneaking through. Opt for thick, lined curtains to get the best results.
You can also add draft stoppers or weather stripping around your window frames to close off any gaps letting in light. If there’s still a bit of brightness peeking through, a soft, well-fitted sleep mask can help you block out the rest and create a truly dark environment.
How can I reduce noise in my bedroom to improve daytime sleep?
If you're working night shifts, getting quality sleep during the day can be a real challenge. A quiet environment is key to making it happen. Here are some practical ways to reduce noise and create a peaceful space:
Seal gaps around windows and doors: Use weatherstripping or caulk to keep outside noise from sneaking in. These small fixes can make a big difference.
Invest in sound-absorbing curtains: Thick curtains not only block noise but also keep the room dark - perfect for daytime sleeping.
Add rugs with thick pads: If you have hard floors, rugs with padding can help absorb sound and reduce echoes in the room.
Consider acoustic panels: For an extra layer of noise reduction, acoustic panels can dampen sound even more effectively.
Use white noise or a fan: A white noise machine or a simple fan can mask disruptive sounds with a steady, calming background noise.
Try earplugs: For those particularly sensitive to sound, earplugs can add another layer of quiet.
By combining these methods, you can create a restful environment that supports better sleep during the day.
What’s the best way to stick to a sleep schedule as a night shift worker?
If you're working night shifts, maintaining a consistent sleep schedule is crucial. Start by establishing a routine that aligns with your work hours. Try to go to bed right after your shift ends or at a set time that ensures you get enough rest. Sticking to the same schedule every day helps your body adapt over time.
To improve your sleep environment, focus on making your bedroom as restful as possible. Keep it dark, quiet, and cool - blackout curtains can block light, earplugs or a white noise machine can minimize noise, and setting the temperature between 60–67°F can help you feel comfortable. Also, steer clear of caffeine, heavy meals, and electronic screens before bed. These can interfere with your ability to relax and fall asleep.
By sticking to these habits, you'll find it easier to regulate your sleep cycle, even with an unconventional schedule.
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