Practical Tips & Best Practices
Research-informed guidance to help you thrive during shift work—covering sleep, nutrition, exercise, energy and social balance.
Sleep Optimisation for Shift Workers
Quality sleep is essential for health, safety, and performance. These strategies help overcome circadian disruption.
Darkness
Use blackout curtains or a sleep mask to block all light. Even small amounts can disrupt sleep quality.
Temperature
Keep your bedroom cool (15–19°C / 60–67°F). A cooler room promotes deeper, more restful sleep.
Noise Control
Use earplugs, white noise machines, or fans to mask disruptive daytime sounds.
Comfortable Bedding
Invest in a quality mattress, pillows, and breathable sheets to maximise comfort during day sleep.
Consistent Schedule
Go to bed and wake up at the same time every day, even on days off, to regulate your body clock.
Sleep After Night Shift
Go to bed as soon as possible after your night shift ends to maximise sleep quality.
Pre-Sleep Routine
Develop a relaxing 30–60 minute wind-down routine: dim lights, avoid screens, try reading or meditation.
Strategic Napping
A 20–30 minute nap before a night shift can boost alertness. Avoid long naps close to main sleep time.
- • Wear blue-light blocking glasses during the last 2–3 hours of your night shift
- • Wear sunglasses on your commute home after night shift
- • Get bright light exposure at the start of your shift
- • Avoid bright screens 1–2 hours before sleep
- • Use dim, warm lighting when winding down
- • Consider a dawn simulator alarm for gentler waking
Safety Warning: Never wear blue light blocking glasses or sunglasses while driving or operating machinery, as they can impair vision and reaction times.
- • Melatonin (0.5–5 mg) 30–60 min before bed may help adjust sleep timing
- • Magnesium glycinate can promote relaxation
- • Chamomile or valerian tea may aid relaxation
- • Avoid caffeine 4–6 hours before intended sleep
- • Avoid alcohol—it disrupts sleep architecture
- • Consult a healthcare provider before starting supplements