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Establishing A Sleep Routine As A Night Shift Worker


If you work at night, you may struggle to get adequate sleep. 

This is actually a big issue

People who work non-typical shifts tend to get a lot less sleep—and also just tend to have poorer sleep quality overall. 

This is really unfortunate, seeing as how sleep is a vital pillar of health and wellness. 

But with that being said, there are definitely a few things that you can do to help set yourself up for success—even if you tend to work night shifts, afternoons, or some other type of irregular shift that keeps you from being able to get to sleep at a time that corresponds with the body’s natural circadian rhythm.

Let’s dive into it. 

1. Adjust Your Overall Rhythm 

If you tend to work at night and sleep during the day, then it’s going to be beneficial for you to adjust your entire life rhythm to this cycle. 

This is really difficult to do for your social life. 

However, it can be super helpful for your quality of sleep. 

For a lot of people, when they get off work on the weekend after working a whole week of night shifts, they’ll sleep extra or stay awake to try to reset to get on a ‘day schedule’ so that they can have some kind of a normal social life. 

This is understandable, but the problem is that you either miss out on a bunch of sleep or you miss out on time to do other things that you enjoy.

So it’s often just better for you to find ways to enjoy your life without needing to shift between schedules. 

2. Set Up Your Sleeping Quarters For Success

If you sleep during the day, you’ll definitely want to use blackout curtains to keep the sun at bay while you’re trying to sleep. 

You can also consider wearing a sleeping mask and/or earplugs. 

Sometimes, sleeping during the day is difficult. 

There’s usually a lot more noise and traffic going on during the day—and this can play havoc with your quality of rest. 

However, it’s critical that you do what you can to get the rest you need.

Your health and wellness depend on it. 

3. Make Sure To Think About Your Diet And Exercise

It can be more difficult to adopt a regular workout and exercise routine when you work nights. 

It’s also easy to get stuck on a diet of junk food when you work this type of schedule. 

The reason for this is that the hours don’t correspond with typical business hours. And thus, you don’t have access to a lot of the same amenities that people have access to during the day during normal working hours. 

To combat this, you may need to plan ahead. 

You may need to prepare healthy meals for yourself, and also find a 24-hour gym that’ll allow you to continue to work out even if you need to be doing so at odd hours of the night.


Hopefully, these tips will help you to make the most of your sleep schedule and conquer that non-typical routine. 

It’s never easy to adjust to a cycle that works contrary to the circadian rhythm. 

However—where there’s a will, there’s a way!

And if that job is worth it, then you can definitely make it work.


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