Shifted schedules
Sleeping better with atypical or daytime hours.
Night work, changing hours, jet lag: when your rhythm is out of the ordinary, sleeping gets harder. A few pointers can help.
Protecting your sleep
- Keep your sleep hours as regular as you can, even when they're unusual.
- To sleep during the day, make it fully dark: shutters, blackout curtains or a sleep mask.
- Block out noise with earplugs, or a steady background sound if silence isn't possible.
Working with light
- Get bright light when you need to be awake, and avoid it just before you go to sleep.
- A short nap before a long stretch awake can help you get through it.
Frequently asked questions
How can you sleep well during the day after a night shift?
Make it fully dark with shutters, blackout curtains or a sleep mask, and cut noise with earplugs or steady background sound. Keep your schedule as regular as you can.
How do you use light with a shifted schedule?
Get bright light when you need to be awake, and avoid it just before sleep. Light is the main cue for your body clock.
Does a nap help with unusual hours?
Yes, a short nap before a long stretch awake can help you cope, without replacing a real night of sleep.