How does shift work affect sleep and developing a night shift sleeping schedule

The rigours of shift work are a reality for millions of hard working men and women worldwide. It’s estimated that somewhere between 19 and 23% of the population are now shift working. And while healthcare workers, emergency responders, factory employees, and many others are handed flexibility and often higher pay, it comes at a price – particularly when it comes to catching restful, restorative Zzzs. 

Here we cover essential sleep tips for shift workers and maintaining a night shift sleeping schedule that safeguards your health and wellbeing. 

So how does shift work affect sleep and what are the challenges?

Shift work disrupts the body's natural circadian rhythm. This is what regulates our sleep-wake cycles. Working irregular hours and overnight can lead to sleep deprivation, fatigue and many other health issues including an increased risk of obesity, diabetes and cardiovascular diseases. And alongside the health impacts, shift workers often face difficulties when it comes to balancing work, family and social obligations. This may impact your mental health and make sleep even harder.

Developing a night shift sleeping schedule & the importance of sleep hygiene

Maintaining good sleep hygiene is one of the biggest sleep tips for shift workers. It greatly reduces the negative effects of irregular schedules. Here are some evidence-based tips to develop a night shift sleeping schedule and improve your sleep hygiene. 

● Stay as consistent as possible when working nights.  It’s not always easy, but it’s important to establish a night shift sleeping schedule routine and do your best to stick to it. Follow a pattern of arriving home, eating, winding down and then going to sleep – but don’t stress over how long you stay asleep or what time you wake up. This creates further sleep anxiety impacting further sleep.

● Create a sleep sanctuary. This means keeping your bedroom dark, quiet and cool. Bring in the blackout curtains, white noise machine or even earplugs to reduce disruptions.

● Limit bright and blue light exposure. Among many things, blue light comes from electronic devices and can suppress melatonin production (the precursor to sleep) – so avoid screens at least an hour before sleep and dim the lights leading up to bedtime.

● Adjust your sleep quantity and quality expectations. 7-9 hours of uninterrupted sleep is ideal when you’re working regular shifts, however, look at it as a target when working night shifts. Investing in a comfortable mattress and pillows can help you achieve longer, better-quality rest, especially off the back of a night shift.

● Relax. Using relaxation techniques such as deep breathing, meditation or gentle stretching before bed can help you wind down and prepare your body for sleep. into your bedtime routine to promote relaxation and prepare your body for sleep.

Nutritional strategies for better sleep

Nutrition plays a crucial role in sleep quality and overall well-being. Consider the following evidence-based nutrition tips.

●      Eat mindfully. Practise mindful eating by paying attention to your body's hunger and fullness cues and avoid heavy meals close to bedtime (they can disrupt your sleep and cause discomfort.)

●      Think macro. Balance your macronutrients by aiming for a balanced plate rich in whole grains, lean proteins, healthy fats and plenty of fruits and vegetables. And of course, avoid the usual sleep-disrupting culprits (especially in the hours leading up to bedtime): caffeine, alcohol and sugary foods.

●      Drink up. Dehydration can impair cognitive function and make fatigue worse. Stay hydrated throughout the day by drinking water regularly, but be mindful of reducing fluid intake close to bedtime.

●      Consider supplements. Some supplements, such as melatonin, Vitamin D, l-theanine, tryptophan and GABA may aid in improving sleep quality for shift workers. However, it’s important not to rely on supplements in place of getting the basics right. And remember to always consult with your healthcare professional before incorporating supplements into your regimen.

Create the perfect environment for sleep 

Any journey to a restful night begins by transforming your bedroom into a sleep sanctuary. These sleep tips for shift workers aren’t going to work unless your bedroom is a retreat designed for optimal comfort and relaxation. Here are the key elements to create the perfect environment for sleep.

●      Embrace the darkness. Light significantly affects our sleep-wake cycle. Blackout curtains block out light and a sleep mask can be worn to ensure complete darkness to aid in drifting off and staying asleep.

●      Stay cool. A slightly cooler room, between 15 and 19 degrees Celsius (59-66F) replicates the body's natural cooling process at night and promotes better sleep.

●      Reduce noise disturbances. Using earplugs or white noise machines to block out distracting noises will help you to wind down. A white noise machine may be beneficial as well.  This gives the brain a sound to focus on and block out other noises.

●      Invest in high-quality bedding. Sleep comfort is greatly influenced by mattresses, pillows and other bedding materials. Choose items with breathable, natural fabrics that allow you to find your favourite sleeping position.

●    Try aromatherapy. Relaxing scents that encourage sleep include bergamot, lavender and chamomile. You can improve the atmosphere for sleeping by incorporating these into your bedroom through diffusers or naturally scented products.

●      Create a clutter-free space: A tidy bedroom promotes a calm mind. Make sure everything is put away, your workspace is tidy and there are no electronics or work-related items that could keep you from unwinding.

What if you still cannot sleep?

If you find that these evidence-based sleep tips for shift workers aren’t working and you’re still having issues with sleeping when you want, staying asleep or unwanted sleepiness, you may be suffering with Shift Work Sleep Disorder (SWSD). Read more about SWSD here.

Medications for sleep

Medications that help induce sleep should be avoided because they don’t actually support the good restorative sleep that our body requires. Relying on them to become unconscious means that our body never goes through the required sleep cycles for brain and body health. This can impact us biologically and even lead to brain disease.

Sleep: A shift worker necessity 

Whether you're a shift worker or someone who struggles with sleep, these small, intentional changes to your routine and environment can lead to profound improvements in your sleep. Because prioritising sleep isn’t a luxury, it’s a necessity if you want to thrive in the challenging world of shift work. 

“If you create the environment, your body will take care of the rest"

About Roger Sutherland

As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shiftwork, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.

Note:

• I also run Nutrition, Health & Wellbeing Seminars for shift working environments.