Working night shifts can seriously disrupt your sleep and health, but there are proven ways to reset your body clock and improve rest. Here’s what you need to know:
Why it matters: Night shift workers often sleep 2–4 hours less than those on daytime schedules, increasing risks of insomnia, chronic illnesses, and fatigue-related accidents.
Key strategies:
Optimize your bedroom: Use blackout curtains, eye masks, and white noise machines to block light and sound. Keep the room cool (60–67°F).
Stick to a schedule: Gradually adjust your sleep times by 15–30 minutes, even on days off.
Use light wisely: Get bright light after waking and avoid blue light before bed.
Nap smartly: Take 20-minute naps during shifts or before driving home.
Try natural aids: Supplements like melatonin can help reset your internal clock.
Relax before bed: Deep breathing and progressive muscle relaxation can help you wind down.
These steps can help you sleep better, stay alert, and protect your health. Start small - adjust your sleep environment or schedule - and build from there.
How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials
Setting Up Your Bedroom for Daytime Sleep
Turning your bedroom into a cozy retreat for daytime sleep can make a world of difference. To rest well during daylight hours, you’ll need a space that’s dark, quiet, and cool - key ingredients for better sleep.
Eliminate Light and Noise
Daylight is one of the biggest challenges for sleeping during the day. Your internal clock, or circadian rhythm, is highly sensitive to light, especially about two hours before your usual bedtime and an hour after waking up. Even small amounts of sunlight can disrupt your rest.
To block sunlight, consider blackout curtains or thick drapes. These can seal out most of the light, but for those stubborn gaps, draft stoppers or extra fabric around windows and doors can help. Don’t forget to turn off lights in adjacent rooms or hallways.
"Blinds can allow too much light to filter into the bedroom. Instead, use more opaque window coverings, especially if you work night or evening shifts and need to sleep during daylight hours." – NIOSH
If you still notice light creeping in, an eye mask can be a lifesaver. Also, wearing sunglasses that block blue light on your way home from work can keep the morning sun from signaling your body to wake up. Remove or cover electronics that emit light - like digital clocks, TVs, or smartphones - and if you need a nightlight, go for a dim red one instead of white or blue.
Noise is the other sleep wrecker. Use earplugs to block sounds or a white noise machine to drown out unpredictable noises like traffic or neighbors. Silence your phone, close your bedroom door, and let others in your household know about your sleep schedule to minimize interruptions.
Keep the Room Cool
Your body naturally lowers its core temperature by about 2°F while you sleep, and a cool environment helps this process along. Aim to keep your bedroom between 60°F and 67°F - anything warmer or cooler can make it harder to sleep.
"If someone told me that they slept in a temperature between 70 to 75, I'd say that's a range that promotes insomnia. That's toasty." – Alon Avidan, MD, MPH, Director of the UCLA Sleep Disorders Center
To achieve the right temperature, use fans, air conditioning, or even cooling gel pillows. Swap heavy blankets for lightweight, breathable bedding, and opt for moisture-wicking pajamas. A hot shower an hour or two before bed can also help; as your body cools down afterward, it signals melatonin production, which can make you feel sleepy. Avoid activities that raise your body temperature - like intense workouts, caffeine, or large meals - within three hours of bedtime, as they can lead to restlessness.
Declutter and Remove Distractions
Your bedroom should be a sanctuary for sleep. Remove distractions like TVs, work devices, or anything that reminds you of daily stress. A clutter-free space can promote relaxation and make it easier to wind down. Dimming the lights in your home at least two hours before bed can also help your body transition into sleep mode.
With these adjustments, your bedroom can become the perfect place for daytime rest, setting you up for better sleep and more energy when you’re awake.
Building a Consistent Sleep Schedule
Your body thrives on routine, and this is especially important when you're working night shifts. A consistent sleep schedule helps your internal clock, or circadian rhythm, regulate when you feel alert and when you feel sleepy. By making gradual adjustments and sticking to a routine - even on your days off - you can reset your sleep cycle more effectively.
Shift Your Sleep Times Gradually
Sudden changes in your sleep schedule can throw off your body’s rhythm. Instead, make small adjustments over time. For long-term changes, try shifting your bedtime by just 15 minutes every 2–3 nights. If you're preparing for an upcoming night shift, you can adjust by up to an hour per day.
"The brain responds really well to consistency and incremental change. It's not about becoming a morning person overnight. It's about gradually building a routine that fits your biology." – Dr. Courtney Bancroft, Clinical Psychologist
To prepare for night shifts, start adjusting your bedtime a few days in advance by delaying it one to two hours each night. This gradual transition can make the switch less jarring. If you work rotating shifts, try to move forward through shifts - from day to evening to night - rather than backward, as this aligns better with your natural rhythm. These small, steady changes help your body adapt and allow for better restorative sleep, even on your days off.
Sleep Longer on Your Days Off
Night shifts often lead to sleep debt - the hours of sleep you miss out on over time. Most adults need at least 7 hours of sleep every 24 hours, but night shift workers frequently fall short. Use your days off to catch up on rest and repay this sleep debt.
When you finish a stretch of night shifts, go to bed as soon as you get home and extend your sleep duration. If you work permanent night shifts, keeping the same sleep-wake schedule on your days off can prevent "social jet lag", that groggy, off-kilter feeling caused by constantly switching schedules.
"Figure out your 'slumber number' by letting yourself naturally fall asleep and wake up naturally without the alarm and you will know what your number of required hours of sleep is. It does take a week to two weeks to figure this out." – Dr. Abhinav Singh, Sleep Physician
If you need to switch back to a daytime schedule for social or family reasons, do it gradually in 15- to 30-minute increments. Another option is a split-sleep approach: maintain one block of sleep at the same time every day and plan a second block around your daytime responsibilities. This can help you balance rest and daily obligations without completely disrupting your rhythm.
Set Alarms to Maintain Your Schedule
Once you’ve established a schedule, alarms can help you stick to it. A consistent wake time is especially important - it anchors your circadian rhythm and sets the tone for your entire day. Even after a rough night, waking up at your scheduled time helps rebuild your sleep drive for the next night.
"Your wake time is actually the most powerful anchor in your sleep schedule. It sets the tone for your entire circadian rhythm." – Dr. Courtney Bancroft, Clinical Psychologist
Use alarms not just to wake up but also to signal wind-down times. Try to keep the difference between your workday and day-off sleep schedules to no more than one hour, as larger shifts can disrupt your body clock. Communicate your sleep schedule to housemates or family members so they can help protect your rest. While sticking to a routine may feel restrictive at first, it’s the foundation for resetting your sleep cycle and maintaining energy throughout your waking hours.
Using Light to Adjust Your Body Clock
Light plays a crucial role in helping reset your circadian rhythm, especially after working night shifts. Your brain's suprachiasmatic nucleus - the master clock that regulates your 24-hour cycle - relies heavily on light cues. Bright light exposure suppresses melatonin (the sleep hormone) and triggers cortisol release, making you feel more awake. Timing this light exposure correctly can help reset your internal clock.
Get Bright Light When You Wake Up
The hour right after you wake is the most critical time for your circadian rhythm to respond to light. Bright sunlight or light therapy during this period signals your body to wake up.
"Seeing bright light in the morning will help you fall asleep easier at night." – National Institute for Occupational Safety and Health
Exposing yourself to bright light in the morning can shift your internal clock by about one hour earlier each day. This is especially useful if you're transitioning back to a daytime schedule after working nights. If you're staying on night shifts, planned bright light exposure can keep you alert and help regulate melatonin levels. Just as morning light helps reset your clock, reducing exposure to stimulating light in the evening prepares your body for rest.
Reduce Blue Light Before Bed
Blue light from digital screens can interfere with melatonin production and delay sleep. Your circadian clock is especially sensitive to blue light around two hours before bedtime.
"The blue light from your cellphone and tablets restricts the production of melatonin and leads to a disruption in your circadian rhythm." – Dr. Alicia Roth, Behavioral Sleep Medicine Psychologist, Cleveland Clinic
To improve your sleep, avoid screens for at least an hour before bed and dim your indoor lights 90 minutes to 2 hours before bedtime. If you're commuting home after a night shift and the sun is already up, try wearing dark or blue-light blocking sunglasses to minimize the alerting effects of daylight. These changes help align your environment with your body's natural rhythm, making it easier to wind down and fall asleep when you need to.
Using Naps and Recovery Methods
A steady sleep routine is crucial, but adding strategic naps and recovery habits can further improve alertness and help fight off fatigue. For those working night shifts, these techniques can make the adjustment smoother and keep energy levels steady.
Take Short Naps to Boost Alertness
A 20-minute nap is ideal for staying alert without feeling groggy. This time frame keeps you in lighter sleep stages, avoiding the sluggishness that comes from waking up during deep sleep. Naps lasting 30–60 minutes are best avoided, as they disrupt deep sleep and often leave you feeling worse.
"A short nap during your shift may boost alertness on the job or on the drive home." – Sleep Foundation
Timing your naps is just as important as their length. Napping in the late afternoon or early evening can help reduce sleep debt and prepare you for a night shift. If your workplace allows, a quick 10–20 minute nap during your shift - ideally before 4 a.m. - can provide a much-needed reset. After your shift, consider taking a 20–45 minute nap in your car before driving home. This is especially helpful since the hours between midnight and 6 a.m. are particularly dangerous for drowsy driving. After napping, give yourself 15–30 minutes to fully wake up before driving or operating machinery.
For an extra boost, try the "coffee nap" technique. Drink a cup of coffee right before taking a 15–20 minute nap. Since caffeine takes about 20 minutes to kick in, it will start working just as you wake up, giving you a double dose of energy.
Combat Fatigue with Healthy Habits
Pairing short naps with other healthy practices can help keep fatigue at bay. Moderate caffeine intake - like one cup of coffee every one to two hours during the first half of your shift - can sustain alertness without interfering with your daytime sleep. However, avoid caffeine 3–4 hours before your planned bedtime to ensure it doesn’t disrupt your sleep.
"A short bout of exercise can make you feel more alert for the next hour or so." – Heidi M Lammers-van der Holst, Division of Sleep and Circadian Disorders, Brigham and Women's Hospital
Incorporate light physical activity during breaks for a quick energy boost. A short walk or jog around your workplace can help shake off mid-shift drowsiness. Nutrition also plays a key role - stick to balanced meals filled with fruits and vegetables, and steer clear of sugary or processed foods that can lead to energy crashes. If you’re feeling hungry before bed, a small snack combining protein and carbs - like cereal with milk - can prevent hunger from waking you up. Stay hydrated throughout your shift, but ease up on liquids right before bed to minimize nighttime bathroom trips.
Using Natural Sleep Supplements
Irregular work schedules can throw off your internal clock, making restful sleep a challenge. Natural sleep supplements can help reset your circadian rhythm, promoting better sleep quality. Let’s explore how RST Sleep is tailored to support these needs and the best practices for using it safely.
How RST Sleep Supports Night Shift Workers
RST Sleep is specifically formulated for individuals with irregular schedules, offering targeted ingredients to help adjust your body’s internal clock. One key component is extended-release melatonin, which signals your brain that it’s time to sleep. Unlike standard sleep aids that simply induce sleep, melatonin helps synchronize your circadian rhythm with your work schedule.
The formula also includes glycine, phosphatidylserine, magnolia bark, and apigenin - ingredients known for promoting relaxation and improving sleep quality.
"Melatonin supplements can help night shift workers sleep during the day, although this does not necessarily lead to better alertness during the work shift." – American Academy of Sleep Medicine
What makes RST Sleep stand out is its extended-release design, ensuring gradual support throughout your rest period instead of a quick, single effect. Additionally, the supplement is produced in GMP-certified facilities and is allergen-conscious, making it a reliable choice for long-term use.
How to Use RST Sleep Safely
Timing is everything. For night shift workers who sleep during the day, take RST Sleep in the morning after your shift ends - ideally 4–6 hours before your planned bedtime. This helps delay your internal clock, enabling you to stay awake during your shift and sleep more effectively during the day. Keep in mind that your circadian rhythm can only adjust by about one hour per day.
To maximize its effectiveness, start with the recommended dose and pair it with light management strategies. For instance, wear dark sunglasses on your way home after a night shift and use blackout curtains to minimize light exposure. Avoid caffeine at least three to four hours before your intended sleep time to ensure the supplement works as intended.
"The timing of our internal clock doesn't change very quickly; it really can't change by more than an hour in either direction per day." – Dr. Catherine McCall, Sleep Physician and Assistant Professor, UW School of Medicine
Since RST Sleep is designed with natural ingredients and is non-habit forming, it’s safe for regular use as part of your sleep routine. However, if you’re on other medications or have health conditions that affect blood pressure, consult your healthcare provider before starting any new supplement. Also, avoid taking RST Sleep too close to the start of your work shift to prevent lingering drowsiness that could impact your safety on the job.
Relaxation Methods for Better Sleep
Coming home after a night shift with your mind racing can make falling asleep feel impossible. Your body needs a clear signal to shift gears - from the high-alert state of work to a calm, restful mode. While optimizing your sleep environment and schedule is key, incorporating relaxation techniques can provide that much-needed bridge to unwind after your shift. These methods can seamlessly complement your existing sleep strategies to create a more effective wind-down routine.
Deep Breathing and Meditation
Deep breathing and meditation are powerful tools to calm your nervous system and prepare your mind for rest. After a long, demanding shift, giving your brain the space to relax is crucial for achieving the mental stillness needed to sleep during the day. Practicing these techniques regularly at the same time can also reinforce your body's sleep cues.
Set aside 30 minutes to wind down. During this time, steer clear of high-stimulation activities like checking emails or chatting with others. Instead, sit quietly, close your eyes, and focus on slow, deep breaths. Spend 10–15 minutes on mindful breathing, allowing your body and mind to transition into a more relaxed state.
"Most of the time when people can't sleep, they look towards an over-the-counter supplement or medication to fix the problem. However, for most people small changes to one's sleep routine and habits will be the most effective way to get a better night's rest." – Dr. Dustin Cotliar, Sleep Physician
In addition to calming your mind, addressing physical tension can further ease your transition into sleep.
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) takes a hands-on approach to reducing stress by focusing on physical tension. This technique, developed in the 1920s, involves tensing and then relaxing different muscle groups, which can help alleviate anxiety and promote relaxation.
To try PMR, find a quiet spot and lie down in comfortable clothing. Start with your hands - clench your fists for 5–10 seconds as you inhale, then release the tension quickly as you exhale. Rest for 10–20 seconds before moving to the next muscle group. Progress through your body in this order: hands, arms, face (wrinkle your forehead, close your eyes tightly, clench your jaw), neck and shoulders (shrug toward your ears), torso (arch your back and tighten your stomach), and finally, legs and feet (tighten your thighs and curl your toes). With practice, you can complete the sequence in about 15 minutes.
The American Academy of Sleep Medicine has recognized PMR as an effective non-medication treatment for chronic insomnia since 1999. For night shift workers, this technique can become a soothing bedtime ritual, helping signal to your body that it’s time to sleep - even when natural daylight tells you otherwise. To get the most out of PMR, use it consistently alongside your other sleep strategies. Just be mindful to avoid tensing areas with pre-existing injuries or muscle pain.
Conclusion
Key Strategies for Night Shift Workers
To reset your sleep, focus on consistency, creating a sleep-friendly environment, and using recovery techniques. Sticking to the same sleep schedule - even on your days off - can help your body maintain its natural rhythm and avoid ongoing disruptions to your internal clock [6, 7]. Transform your bedroom into a haven for daytime rest by using blackout curtains, keeping the temperature around 65°F, and adding a white noise machine to block out disturbances [7, 8, 34].
Light management is another effective tool. Exposing yourself to bright light at the beginning of your shift can boost alertness, while limiting light exposure during your commute home helps signal to your body that it's time to wind down [7, 9, 34]. Night shift workers often lose 1 to 4 hours of sleep per day compared to those on traditional schedules, so using your days off to extend your sleep is crucial for recovery [4, 31].
Natural sleep aids, such as RST Sleep, can complement these efforts by promoting relaxation and improving the quality of your rest. Pair these with practices like deep breathing or progressive muscle relaxation to help your body transition into sleep mode - regardless of the time on the clock. Start applying these strategies today to begin resetting your sleep patterns.
Take the First Steps Toward Better Sleep
Start small by introducing one or two changes - maybe tweaking your bedroom setup or adjusting your exposure to light. Gradually shift your sleep schedule by 15 to 30 minutes at a time, as this approach is often more manageable than making drastic changes. Small, steady adjustments are often the most effective way to improve your rest.
Stick with these techniques until they become second nature. With 20% of the full-time U.S. workforce involved in shift work, you're not alone in navigating these challenges. The strategies outlined here have already helped many shift workers regain control over their sleep and well-being. Begin today, stay consistent, and allow your body the time it needs to recover and thrive.
FAQs
What’s the best way to reset my sleep schedule after working night shifts?
Resetting your sleep schedule after working night shifts can feel like a challenge, but with some thoughtful adjustments, it's absolutely doable. Start by gradually shifting your sleep and wake times by 1–2 hours each day. This slow transition helps your body adapt more naturally. Consistency is crucial, so stick to a steady sleep routine - even on your days off.
Your sleep environment plays a big role in how well you rest. Make your bedroom a haven for quality sleep by keeping it dark, quiet, and cool. Blackout curtains or an eye mask can block out unwanted light, while minimizing screen time before bed helps signal your body that it's time to wind down. During your waking hours, make sure to get plenty of bright light exposure - this helps regulate your internal clock and reinforces your new schedule.
Struggling to relax after a shift? A natural sleep supplement with ingredients supported by science might help you unwind and improve the quality of your sleep. By focusing on these strategies, you can ease the transition, helping your body recover and adjust more effectively.
What’s the best way to create a dark and quiet environment for daytime sleep?
To get better daytime sleep, it’s important to create the right environment. Start by keeping your room as dark as possible. You can use blackout curtains or shades to block out sunlight, or try an eye mask if total darkness isn’t an option. For noise, consider using earplugs or a white noise machine to mask any disruptions. Also, aim to keep your room cool, ideally around 65°F, which is often the sweet spot for restful sleep. These small tweaks can go a long way in helping you recharge after working night shifts.
How can melatonin help reset my sleep schedule after night shifts?
Melatonin supplements can play a key role in helping you reset your sleep schedule, especially if you work irregular hours or night shifts. This hormone, naturally produced by your body in response to darkness, signals that it’s time to wind down and rest. By taking an extended-release melatonin supplement, you can strengthen this natural cue, making it easier to fall asleep at the right time and align your internal clock.
Studies suggest that melatonin can enhance sleep quality, reduce interruptions, and support a healthy circadian rhythm. When paired with good sleep habits - like sticking to a consistent schedule and managing light exposure - it can help shift workers recover more effectively and enjoy deeper, more restorative sleep during their downtime. In short, melatonin can be a powerful tool for maintaining a balanced sleep cycle and improving overall well-being.
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