Shift Work Sleep Disorder: Strategies for Night Workers
Evidence-based strategies for managing sleep when working night shifts, rotating schedules, or irregular hours.
Key Points
- Shift work disrupts circadian rhythm, causing chronic sleep deprivationNight workers average 2-4 fewer hours of sleep than day workersIncreases risk of accidents, metabolic issues, mood problemsStrategic light exposure and darkness can help realign circadian rhythmConsistency in sleep schedule (even on days off) is crucial
The Circadian Challenge
Humans are diurnal (daytime-active). Working nights forces you to fight your biology. Even after years, most night workers never fully adapt. The best approach: minimize circadian disruption through strategic light/dark exposure and consistent sleep timing.
Evidence-Based Strategies
At work: Bright light (2,500-10,000 lux) for first half of shift
Commute home: Wear wraparound sunglasses to block morning light
At home: Blackout curtains, eye mask, earplugs, cool room
Sleep schedule: Same sleep times on work days and off days (if possible)
Strategic nap: 20-minute nap before night shift or during break
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.