Healthcare workers, first responders, factory workers, drivers and many others keep the world running around the clock. Working nights, rotating shifts or very long hours is hard on the body. Our internal clock is set to be awake in daylight and asleep in darkness, and shift work fights that clock every day. You cannot remove the challenge entirely, but you can make it much easier with a few practical strategies.
Why shift work is so tiring
Your body clock, called the circadian rhythm, controls when you feel alert and sleepy, along with hormones, digestion and body temperature. Light is its strongest signal. When you work at night and sleep during the day, your clock gets mixed signals, and daytime sleep tends to be shorter and lighter. Over time, many shift workers build up a sleep debt. The CDC's NIOSH program has detailed training on work hours and fatigue, created originally for nurses but useful for anyone.
Protecting your sleep
Make your bedroom a cave
- Use blackout curtains or a good sleep mask.
- Keep the room cool and quiet.
- Use earplugs or a white noise machine to block daytime sounds.
- Put your phone on do not disturb, and let family know your sleep hours.
Guard the light on your way home
Morning sunlight tells your body it is time to be awake. If you are driving home after a night shift, wraparound sunglasses can reduce the wake-up signal and make it easier to fall asleep when you get home. Never drive while drowsy. If you are struggling to stay awake, pull over, take a nap or arrange a ride.
Keep a routine
Try to sleep at the same times on work days, and avoid swinging completely back to a daytime schedule on short breaks if you can. Some people do well splitting sleep into a main block plus a nap.
Nap strategically
A 20 to 30 minute nap before a night shift, or during a break if allowed, can improve alertness. Longer naps can leave you groggy.
Using caffeine wisely
Caffeine helps alertness, but timing matters.
- Have caffeine early in your shift, not near the end.
- Stop caffeine about four to six hours before you plan to sleep.
- Spread it out in smaller amounts rather than one huge dose.
- Watch caffeine in energy drinks and pre-workout supplements, which can add up fast. Most healthy adults should stay under about 400 mg a day.
See coffee and your supplements for more on caffeine.
Using light to your advantage
Bright light during the first part of a night shift can help you feel more alert. Dim light and darkness in the hours before your daytime sleep help your body prepare to sleep.
Eating on shift
- Eat your main meal before your shift, and keep overnight meals light. Digestion slows at night, and heavy meals at 3 a.m. often cause discomfort.
- Choose protein and fiber for steadier energy: eggs, yogurt, nuts, beans, whole grains, fruit and vegetables.
- Limit sugary snacks that lead to energy crashes.
- Drink water throughout your shift.
- Pack your own food so you are not stuck with vending machines.
What about melatonin?
Melatonin is the hormone that signals darkness to your body. As a supplement, it can help some shift workers fall asleep during the day and may modestly increase daytime sleep. Low doses, around 0.5 to 3 mg taken before your daytime sleep, are a reasonable starting point. It is generally safe for short-term use but can cause grogginess. Do not drive after taking it. Talk to your doctor if you take other medicines. See melatonin: what to know.
Other supplements
There is no supplement that replaces sleep. A few things are worth checking:
- Vitamin D: Night workers who sleep during the day get little sun and are more likely to be low. Ask about testing. See how much vitamin D should you take?.
- Iron and B12: If you are exhausted beyond what your schedule explains, ask your doctor to check for deficiencies or other causes.
Be wary of "energy" supplements loaded with stimulants.
Look after your mental health
Long hours, night work and high-pressure jobs take an emotional toll. Make time for people and activities you enjoy, move your body, and reach out if you are struggling. Talking to a counselor is a sign of strength. In the US, you can call or text 988 to reach the 988 Suicide and Crisis Lifeline at any time. See stress and supplements for more on managing stress.
When to see a doctor
If you are falling asleep at work or while driving, cannot sleep despite good habits, or have loud snoring and pauses in breathing, see a doctor. Shift work sleep disorder and sleep apnea are treatable.
The bottom line
Shift work fights your body clock, but you can help it adapt. Protect your daytime sleep with a dark, quiet room, manage light and caffeine timing, eat lighter meals at night, and consider low-dose melatonin if needed. Most importantly, never drive drowsy, and take your own health as seriously as the people who depend on you.