5 Different Ways to Manage Sleep and Shift Work
Working irregular hours or night shifts can wreak havoc on your sleep schedule. Whether you’re a nurse on a 12-hour overnight rotation, a customer service rep in a 24/7 contact center, or a factory worker handling rotating shifts, disrupted sleep can impact your health, productivity, and quality of life.
The challenge? Your body’s internal clock — called the circadian rhythm — is naturally programmed for wakefulness during the day and sleep at night. Shift work often flips this cycle upside down, leading to sleep deprivation and a host of other long-term health issues if not managed properly.
1. Create a Consistent Sleep Schedule.
One of the best ways to support sleep health during shift work is by creating a consistent sleep routine. Your circadian rhythm thrives on routine, so even if your “night” begins at 8 a.m., sticking to the same sleep and wake times helps your body adjust.
Try to go to bed and wake up at the same time every day — even on your days off. While it’s tempting to revert to a normal daytime schedule during breaks, doing so can confuse your body clock and undo any progress you’ve made during your workweek.
You can also support your sleep schedule by creating a wind-down ritual before bed. Whether that means taking a hot shower, reading a book, or meditating, repeating the same pre-sleep activities signals to your body that it’s time to rest.
Pro Tip: Use an alarm clock to wake yourself up and to remind yourself when it’s time to start winding down for bed.
2. Optimize Your Sleep Environment.
Even the most consistent routine won’t help if your sleep environment isn’t conducive to rest. Since many shift workers sleep during the day, controlling light and sound becomes essential for high-quality sleep.
Block out daylight with blackout curtains, shades, or an eye mask. Your body naturally responds to light as a wake-up cue, so eliminating sunlight from your bedroom helps mimic nighttime conditions and boosts melatonin production.
Even low levels of noise can disrupt sleep cycles and leave you feeling groggy. Reduce noise by using earplugs, a white noise machine, or a fan to drown out daytime disturbances like traffic, neighbors, or household sounds.
Keep your room cool and comfortable. Most sleep experts recommend setting the thermostat between 60–67°F (15–19°C). Also, consider using a weighted blanket or breathable bedding for additional comfort.
Finally, make your bedroom a screen-free zone. Blue light from phones, tablets, and TVs can suppress melatonin, delaying sleep onset and reducing sleep quality.
3. Take Strategic Naps.
Napping isn't just for catching up on sleep — when done right, it can be a vital tool for shift workers. A short nap of 20-30 minutes before your shift starts can give you a burst of energy and improve mental alertness throughout the night. If your schedule allows, this pre-shift rest can make a noticeable difference in how you perform and how fatigued you feel later.
If possible, a brief nap during your shift can also provide a helpful recharge. However, be cautious about napping after your shift ends. While a short nap might take the edge off exhaustion, a long one can interfere with your primary sleep schedule. Aim for consistency and limit post-shift naps to 90 minutes or less to avoid throwing off your body clock.
4. Build Healthy Habits Around Sleep.
Managing sleep as a shift worker isn’t just about what happens in the bedroom — it’s also about how you treat your body the rest of the time. Eating light, balanced meals and staying hydrated during your shift can support better energy levels and digestion. Avoid caffeine or heavy foods too close to your bedtime, as they can keep you up or cause discomfort when you're trying to rest.
Exercise also plays a role in sleep quality, but timing matters. Try to work out during your waking hours, not right before bed, to avoid overstimulating your body. Just as important, take care of your mental health. Irregular hours can affect your mood and stress levels, so be intentional about maintaining social connections and finding outlets to manage stress, whether that’s mindfulness, hobbies, or talking to a counselor.
5. Keep a Sleep Journal.
Tracking your sleep patterns can help you identify what’s working — and what’s not — when it comes to managing rest around your shifts. A sleep journal doesn’t have to be complicated; jot down when you go to bed, how long it takes to fall asleep, how often you wake up, and how rested you feel the next day. Over time, this can reveal patterns that help you fine-tune your routine.
A sleep journal can also help you troubleshoot problems like insomnia, grogginess, or energy dips during your shift. If you bring your log to a doctor or sleep specialist, it provides valuable insight they can use to make personalized recommendations. Even small changes like adjusting your bedtime by an hour or changing your meal timing can have a big impact when based on real data.
BONUS Shift Work Sleep Tip: Set Boundaries with Work and Home Life.
Managing shift work effectively also means setting boundaries to protect your rest. Let coworkers and supervisors know your availability and when you’re off-duty, especially if they’re in a different time zone or working a traditional schedule. Constant notifications, messages, or unexpected calls can disrupt the little rest time you have.
It’s just as important to communicate with family and friends about your sleep schedule. When others know when you’re resting, they’re more likely to be supportive and avoid accidental disruptions. Prioritizing sleep sometimes means saying no to social events or errands during your recovery window — but setting those boundaries helps you stay healthier, more alert, and more present when you’re awake.
The Best Sleep Starts with the Best Mattress.
Getting quality sleep during irregular hours starts with the right sleep setup — especially your mattress. A supportive mattress can reduce aches, minimize motion, and help you fall asleep faster, no matter when your head hits the pillow.
At Mattress Warehouse, we know shift workers have unique sleep needs. That’s why we created the bedMATCH sleep diagnostic system — a five-minute evaluation that matches your body type, sleep habits, and comfort preferences with mattresses proven to improve sleep quality. Visit your nearest Mattress Warehouse or take the bedMATCH quiz online to find a mattress that works as hard as you do — on your schedule.