- Stick to a schedule: As difficult as it is, keep a regular sleep pattern routine. Rotating shifts make this one extra difficult, as well as trying to maintain a “normal” life on your days off.
- Avoid caffeine 6 hours before bedtime. I know this one is asking a lot. I recall someone telling me to drink water instead of caffeine when I was a tired rookie on the night shift. I thought they were nuts, but it turns out water does help.
- Avoid alcohol at least 4 hours before bed. Yes, I know, alcohol is a depressant and has sedative effects. However, it does disrupt your sleep, causing poor sleep quality and duration. Here I come with another statistic: “Having more than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by 39.2%.”
- Create a quiet space: do your best to let everyone know your hours of sleep. Turn on a fan, air purifier, and white noise to drown out outside sounds. If you have an Alexa, simply tell her to play white noise. It will play continuously throughout the night until you tell her to turn it off. If you don’t have Alexa, you can download several free apps with various sleep sounds. Try them all and find which ones work best for you.
- Create a dark space: I cannot stress this enough—blackout curtains! I also swear by sleep masks. Once I started wearing one, I can’t imagine sleeping without one. They’re cheap too-Dollar Tree even has them!
- Supplements: always consult your PCP or sleep specialist regarding your personal needs. My doctor and I have discussed using Ashwagandha, Valerian Root, and Olly Sleep. Melatonin is another natural supplement.
- See a doctor: if none of this helps, see a doctor. I’ve done a few sleep studies and have seen a sleep specialist. Discuss possible medications to assist with falling or staying asleep, whichever may be your issue. Be sure to discuss concerns and let them know your profession. You definitely don’t want something that will make you feel groggy the next day during your shift or stay in your system and impair you.
- Boundaries: create them and keep them. Let your friends and family know when you can talk on the phone or hang out, and ask them to respect your schedule. I know I have ended friendships over people not being able to respect my sleep schedule.
- Blue light: wear blue light blocker glasses and turn on your blue light filter or blocker on your cell phone. Ideally avoid screens at least 1 hour prior to going to bed. I know that’s asking a lot.
- Friends: make friends with other shift workers so you don’t feel as obligated to do things during your sleep schedule
- Temperature: research shows the ideal sleep temperature is 65 degrees
- Cover clocks in the room and stop checking your phone. Obsessing about the time doesn’t help.
- Don’t eat a minimum of 2 hours before going bed. Ideally, this should be several hours.
- Avoid exercise at least 3 hours before going to bed.
