Tips on Recovering From Night Shifts

People who work the night shift, between the hours of 10 p.m. and 6 a.m. can experience trouble sleeping. In fact, there's a term for the condition called Shift Work Sleep Disorder. Recovering from working the night sleep means getting enough rest.

Sleep Environment

• Proper rest and deep sleep can help you recover from the night shift the best. Creating an environment that's conducive to sleep will help you rest longer. You should make your room as dark as possible. Placing heavy drapes over windows and turning off any light will help. If possible, try to sleep in quiet as well, even if you have to use ear plugs. Make sure to explain to friends and family that you sleep during the day and request that no one come over or call during the hours you sleep.

Stimulants

• While you might be tempted to chug caffeinated beverages at work to stay awake during your shift, drink caffeine only during the start of your shift. If you drink caffeine near the end, you could experience trouble falling asleep and sleep disruption. Light will make you stay awake, so at the end of your shift when you're going home, wear sun glasses and a hat to stay in the dark.

Schedule

• Some schedule changes can help you recover from the night shift. Work with your employer to avoid too many night shifts in a row. If you feel sleepy while at work, take a short nap if your supervisor gives you the OK. Also make sure to shorten your commute as much as possible if you're working the night shift. A long commute home will keep you away longer. Keep the same schedule on weekends. Go to the bed at the same time every day and wake up at the same time, even on nonwork days.

Other Tips

• Even though you're working while most people sleep, don't skip out on sleep during the day. You should still sleep at least seven to eight hours a day according to the Cleveland Clinic. Have a routine for when you go to sleep, and do that every day. If you go to bed soon after your shift, sleep should be easier.