Working the night shift comes with its unique challenges, and one of the biggest is getting quality sleep during the day. While your body naturally wants to rest at night, adjusting to a nighttime schedule requires some thoughtful changes to your sleep environment and habits.
Here at Shoppiverse PH, we will explore some practical tips and must-have tools to help night shift workers create the ideal conditions for restful daytime sleep and stay energized for their shifts.
1. Create a Sleep-Friendly Environment
a. Invest in Blackout Curtains
Daylight can trick your body into staying awake. Blackout curtains are a lifesaver for blocking out sunlight, helping your bedroom mimic nighttime conditions.
You can purchase a good quality black out curtain in shopee and lazada.
b. Use a White Noise Machine or Earplugs
Daytime noise—traffic, neighbors, or household activities—can disrupt your sleep. A white noise machine masks these sounds, while comfortable earplugs offer silence.
You can purchase a good quality earplugs in shopee and lazada.
Regulate the Temperature
A cool, comfortable room is ideal for sleeping. Use a fan, air conditioner, or breathable bedding to maintain a temperature between 60–67°F (15–19°C).
2. Establish a Sleep Routine
Set a Consistent Schedule
Consistency helps regulate your body clock. Try to go to bed and wake up at the same times daily, even on your days off.
Use a Pre-Sleep Ritual
Calm your mind with a routine before bed. Consider activities like meditation, reading, or taking a warm shower to signal to your brain that it’s time to wind down.
Limit Caffeine and Heavy Meals
Avoid caffeine 4–6 hours before bedtime. Similarly, steer clear of heavy, rich meals that may cause discomfort while lying down.
3. Leverage Helpful Sleep Aids
Sleep Masks
A sleep mask is a lightweight and comfortable accessory designed to block out light, helping you sleep better by creating a dark environment. Typically made of soft fabrics like silk, cotton, or foam, sleep masks fit snugly over your eyes with an elastic or adjustable strap to stay in place.
They are especially useful for:
- Daytime sleeping: Ideal for night shift workers or frequent travelers.
- Reducing disturbances: Blocking out artificial or natural light from windows, electronics, or lamps.
- Improving sleep quality: Encouraging deeper, uninterrupted sleep by promoting darkness, which supports melatonin production, the hormone that regulates sleep.
Modern sleep masks may also include additional features like cooling gel inserts, aromatherapy scents, or even Bluetooth speakers for a more personalized relaxation experience.
Even with blackout curtains, a sleep mask can ensure total darkness, especially if you’re a side sleeper or traveling.
You can purchase a good quality sleep masks in shopee and lazada.
Melatonin Supplements
Melatonin, a hormone that regulates sleep, can help night shift workers adjust their sleep-wake cycle. Consult your doctor before starting supplements.
Aromatherapy
Scents like lavender, chamomile, or sandalwood have calming effects. Use a diffuser or pillow spray to promote relaxation.
4. Manage External Factors
Communicate with Your Household
Let family members or roommates know your schedule so they can minimize noise during your sleep hours. A simple “Do Not Disturb” sign can also help.
Turn Off Electronics
Blue light from phones, tablets, and TVs suppresses melatonin production. Use apps that filter blue light or switch to night mode in the hours before bed.
Reduce Light Exposure After Work
Wear sunglasses on your commute home to reduce exposure to morning light, which can signal your body to wake up.
5. Prioritize Self-Care
Stay Active
Regular exercise can improve your sleep quality. Aim for 30 minutes of moderate activity daily, but avoid working out too close to bedtime.
Stay Hydrated
Drink enough water throughout your shift, but cut back a few hours before bed to avoid late-night trips to the bathroom.
Check Your Mental Health
Night shift work can sometimes feel isolating. Stay connected with loved ones and consider mindfulness practices or therapy if you feel overwhelmed.
Final Thoughts
Adapting to a night shift schedule takes effort, but with the right tools and habits, quality sleep is achievable during the day. By prioritizing your sleep environment, routine, and self-care, you’ll ensure better rest and be ready to take on your next shift with energy and focus.
What’s your secret to great daytime sleep? Share your tips in the comments below!