Make sleep a priority: Your ability to work a successful night shift starts before you arrive. According to sleep specialists, adults should aim for 7 to 9 hours of sleep per 24-hour period. They must create a consistent sleep routine.

Create an optimal sleep environment: Use blackout curtains, wear an eye mask, run a white noise machine and avoid electronic devices before bed to ensure restful sleep during daylight hours. The Sleep Foundation recommends keeping your bedroom cool, dark and quiet to counteract the challenges of daytime sleeping.

Exercise regularly: Regular exercise — three or four 20-minute workouts per week — will help you fall asleep faster, sleep longer and increase the amount of restorative sleep you get. Recent studies show exercise can significantly reduce the negative health impacts of shift work, including the risk of metabolic disorders. Choose a time that works with your schedule — research now shows that night-time exercise doesn’t disrupt sleep for most people.

Use caffeine strategically: Caffeine provides a much-needed boost in alertness, but excessive consumption can lead to sleep and digestive problems. According to 2024 sleep guidelines for shift workers, consume no more than 400mg of caffeine daily — about 2-3 cups of coffee — and set a cutoff point at least 4-6 hours before your planned bedtime.

Eat smart and stay hydrated: Eat nutrient-dense foods that provide sustained energy rather than quick sugar highs. Recent research suggests that night shift workers should limit food intake during overnight shifts and opt for smaller, lighter meals. Maintain proper hydration by drinking plenty of water, but reduce intake before bedtime to minimize sleep disruptions.

Take strategic naps: Short naps of 15-20 minutes can boost alertness and performance, while longer naps — 90 minutes — can reduce sleep debt. The Sleep Health Foundation advises that “naps less than 15 minutes may be too short to be beneficial, while naps longer than 20 minutes may make you more likely to experience sleep inertia” — that groggy feeling after waking.

Be careful with light exposure: Light exposure significantly impacts your circadian rhythm. Wear sunglasses when driving home after a night shift to limit bright light exposure. Some experts now recommend “circadian-informed lighting” that synchronizes artificial lighting to your biological rhythms, which can significantly improve sleep quality and work performance.

Maintain social connections: Schedule regular time with family and friends to combat the isolation of working opposite hours from loved ones. Studies show that social support may help lessen job stress and shift work sleep disruptions.

Seek professional help if needed: If you’re struggling with persistent sleep problems, consult with a healthcare provider. A 2024 study published in SLEEP found that around 20% of shift workers develop shift work sleep disorder, which may require specialized treatment approaches.