How to sleep during the day: a simple guide for night shift workers

Working nights means sleeping while everyone else is awake. The sun is up, the street is busy, and your body is telling you it is daytime. It is hard, but a few simple changes make daytime sleep a lot easier.

Why is it so hard to sleep during the day?

Two reasons. First, your body clock uses light to decide when to be awake. Bright daylight tells your brain it is time to get up, even when you are exhausted. Second, the day is noisy. Traffic, deliveries, lawn mowers, doorbells and people at home all happen while you are trying to sleep.

So the plan is simple: make your bedroom feel like night, for your eyes and for your ears.

How do I make my room dark enough?

• Blackout curtains or blindsThe biggest single change. Look for ones that reach past the edges of the window.
• Block the gapsLight sneaks in at the sides and top. Tape, a valance or a second layer of fabric helps.
• Cover small lightsChargers, TVs and alarm clocks all glow. Turn them away or cover them.
• Wear a sleep maskEven in a dark room, a mask keeps out the last bits of light. See do sleep masks work.

Make your bedroom feel like 2am, whatever the clock says

How do I block out daytime noise?

• Earplugs made for sleepSoft ones that sit low in your ear, so you can lie on your side all day.
• A fan or noise machineSteady sound covers the sudden bangs and voices that wake you.
• Silence your phoneUse do not disturb, and only let calls from important people through.
• Tell the people around youLet your household know your sleep hours. A small sign on the door helps with deliveries.

What should I do after a night shift?

Your wind down starts before you get home.

• Skip caffeine late in your shiftStop coffee and energy drinks in the last few hours of work.
• Wear sunglasses homeMorning sun is a strong wake up signal. Dark glasses soften it.
• Eat lightA small snack is fine. A big meal right before bed can keep you up.
• Go to bed soonThe longer you stay up, the harder it gets. Keep the lights low until you sleep.

How do I keep a routine on days off?

Try to sleep at roughly the same time every day, even on your days off. If that is not possible, keep part of your sleep in the same window every day. Some night workers sleep for a few hours after work and take a short nap before their next shift. Find what works for you and stick to it.

When should I talk to a doctor?

If you still cannot sleep after trying these steps, or you feel very sleepy at work or while driving, talk to a doctor. Feeling dangerously tired on the road is a real risk, and help is available.

Questions people ask

How many hours should I sleep after a night shift?

Adults need at least 7 hours of sleep. If you cannot get it all at once, a main sleep after your shift plus a short nap before work can help.

Should I sleep right after a night shift?

For most people, yes. Going to bed soon after you get home, with the room dark and still, usually works better than staying up first.

Do sleep masks help when sleeping during the day?

Yes. Daylight is one of the main things that keeps day sleepers awake. A mask keeps light off your eyes even when the curtains let some in.

Can I wear earplugs and a sleep mask together?

Yes. The mask strap sits above your ears, so it works with earplugs. Earplugs deal with noise and the mask deals with light.

Buy any Vespré earplugs and the silk mask is $14.95 instead of $19.95. Every shape comes with 30 nights to decide.