Night Shifts

Optimising your sleep schedule for night shifts

Optimising your sleep schedule for night shifts

Before your night shift starts

In the build-up to a night shift, there’s one fundamental question that is forever on your mind – to nap or not to nap? Whether you can sleep all day or not, having a nap during the day in the run up to your shift is a great way of diminishing your sleep debt and reducing your tiredness at work.

However, timing is everything and whilst we’re a huge fan of naps at M6 Beds, a planned-out sleep schedule is probably more effective if you’re working nights long-term.

Post night shift sleeping rituals

The trick to conquering a night shift sleep schedule is to find out what routine works for you and stick to it as best you can. For example, a hot shower or calming yoga stretch before bed could be the perfect way to relax your mind and ease yourself into a quality sleep.

In order to have the best chance of drifting off for a dreamy sleep, you need to replicate normal night-time conditions as best you can. As such, we’d recommend investing in some quality blackout blinds and a good pair of earbuds to help reduce outside stimuli such as light and noise.

Beyond your routine of getting ready for bed, there’s also the important issue of timing. On an average day, early birds wake up a few hours before heading into the office. So, although it’s tempting to hit the hay as soon as you clock off, it might feel more natural to hold off on your longer sleep and time it to wake up a few hours before your next shift so you feel more alert when it comes to worktime. That said, if you’re tired – you’re tired, and we know that sometimes the call of fresh sheets and a cosy duvet is too much to resist.

Improving your sleep in-between shifts

Planning ahead and trying to reset your body clock is essential to achieving quality sleep if you’re working nights. If you’re transitioning from a day to a night shift, you could plan to have a long afternoon snooze before the night shifts begin so you can get a head start on any sleep debt you might accrue.

Whether you’re nailing a good sleep pattern on nights or not, there’s always room to improve your sleep quality more generally. Maintaining a healthy and balanced lifestyle is one of the best weapons in your arsenal when it comes to quality kip. Tackling some exercise in-between shifts could also help improve your sleep, as could cutting down alcohol and caffeine, particularly before bed.

Creating the ultimate sleep sanctuary

There are many different types of sleeping aids on the market designed to have you out like a light. Blackout blinds, or even a comfortable eye mask, could be a huge help if you’re bedding down as the sun starts to rise. Or perhaps some candles, sleep scents, or audiobooks could be the perfect tools to help you wind down after the night shift? But when it comes to creating the ultimate sleep sanctuary, your attention first and foremost needs to be on the bed!

Posted by m6beds in Better Night’s Sleep, Choose Your Perfect Mattress, Choosing The Right Mattress, M6 Beds, Night Shifts, Sleep Better