Create a routine that aligns with your night shift hours. Aim for at least 7-9 hours of sleep during the day to ensure you’re well-rested and alert during your night shifts.
Make your bedroom conducive to daytime sleep by using blackout curtains to block out sunlight, reducing noise with earplugs or white noise machines, and maintaining a cool, comfortable temperature.
Plan balanced meals and snacks to sustain energy levels throughout your shift. Include a mix of protein, complex carbohydrates, and healthy fats. Avoid heavy, rich foods close to bedtime to promote better sleep.
Drink enough water throughout your shift to stay hydrated. Limit caffeine intake towards the end of your shift to avoid interfering with your ability to sleep during the day.
Spend time outdoors during your waking hours to expose yourself to natural light.
Incorporate short naps (20-30 minutes) before your night shift to boost alertness. Be cautious not to nap for too long or too close to bedtime.
Set up your work environment to minimise distractions. Use task lighting to stay alert, and consider using noise-cancelling headphones if your surroundings are noisy.
If you share your living space with others, communicate your schedule and sleep needs.