How Night Shift Workers Can Sleep Better, Says Expert with 20 Years of Experience

Working night shifts can be very tiring, and many people who work at night struggle to get enough sleep during the day. According to Dr. Christopher J Allen, a sleep medicine specialist with 20 years of experience, night shift workers can still rest well if they make some careful changes to their daily routine.

Dr. Allen explained that the human body has a natural sleep cycle, known as the circadian rhythm. This rhythm is designed for people to stay awake during the day and sleep during the night. When someone works at night, this natural rhythm becomes disturbed. The bright sunlight during the day makes it harder for the body to relax, and workers often find it difficult to sleep after finishing their shift.

He said that the most important step is to control light. When workers finish their night shift, they should avoid sunlight as much as possible. Wearing dark sunglasses on the way home and keeping the room dark can help the brain understand that it’s time to sleep. Using thick curtains or blackout curtains can block daytime light and make the room more comfortable.

Dr. Allen also suggested following a fixed sleep schedule. Going to sleep and waking up at the same time each day can help the body adjust slowly, even if the sleep happens during the day. He recommended avoiding heavy meals and caffeine right before sleep, as they can make the body too active to rest.

He added that relaxing activities like soft music or quiet reading can help the mind calm down. Phones, laptops, and TV screens should be avoided before sleeping because their bright light can confuse the brain and make falling asleep harder.

Dr. Allen said that while night shift work will always be challenging, proper habits can still help workers get deep and peaceful sleep. With the right routine, night shift workers can protect their health and feel less tired during the day.