Shift work and sleep – how to get proper rest during the day?

Many people work shifts, and night shifts affect not only healthcare and transport, but also many manufacturing plants and other industries. Night shifts can be really tough, especially for our circadian rhythm and the smooth functioning of the body. They throw off sleep, mealtimes and the whole weekly schedule – today you have to switch to a night mode, and a week later you're back on the early shift.

How can you manage this so that your body has a chance to recover? Sleep and proper preparation for rest after work are very important. What matters is not only how much we sleep, but also the conditions in the bedroom, a daily routine and avoiding mistakes that can make falling asleep during the day even harder.

Sleeping during the day – why is it a challenge for the body?

Our body works according to an internal clock that regulates many everyday processes. It influences, among other things, sleep, appetite, metabolism, energy levels, concentration and overall wellbeing. The body feels best when it has a relatively steady rhythm: active during the day, gradually winding down for rest in the evening.

Light plays a very important role here. Brightness is the body's signal that it's time for action, work and activity. Darkness, on the other hand, helps you wind down and supports the production of melatonin – the hormone responsible for preparing the body for sleep. That's exactly why many people fall asleep more easily in the evening, when it gets darker, and find it harder to rest in the middle of the day, when it's bright outside.

Shift work strongly disrupts this natural rhythm. After a night shift the body is often tired, but at the same time it receives signals from its surroundings that it should be active. Daylight, noise outside the window, the normal life of housemates and everyday duties can make it harder for the body to switch into rest mode. As a result, falling asleep takes longer, sleep can be shallower, and you may still feel tired after waking up.

Irregular or insufficient sleep can, over time, affect health and wellbeing. You may experience digestive problems, increased appetite, blood sugar fluctuations, weight gain, a worse mood, irritability and more stress. That's why, with shift work, it's not just about "going to bed", but also about properly preparing the body and the room for rest. The less light, noise and distraction, the greater the chance of calmer sleep during the day.

Ways to sleep better when working shifts

When you work shifts, it's very important to create your own bedtime routine. It can be a warm bath, reading a book, a few quiet minutes with a journal or another relaxing activity that helps you wind down. Such repeated actions signal to the body that rest is approaching, even if sleep happens at different times of the day or night.

Many everyday habits affect sleep quality. It's worth taking care of regular physical activity, a healthy diet and limiting caffeine, especially towards the end of a shift and before planned sleep. Consistency can help too – if your schedule allows, it's good to fall asleep at similar times within a given working week and to set aside around 7–9 hours for sleep.

Physical activity, yoga or meditation can support better sleep. It's best to treat them as a permanent part of taking care of yourself. Movement helps release tension, improves wellbeing and makes it easier to wind down later, especially when it's matched to the rhythm of the day.

Before a night shift, a short nap of around 20 minutes sometimes works well. It can give you energy and help you stay focused during work. However, it's best to avoid naps that are too long, after which the body may feel even more out of sync.

You also shouldn't forget about sleep hygiene, meaning the proper preparation of the bedroom and its surroundings. With shift work this is especially important, because the body often has to rest when it's bright outside and housemates or neighbours are active. That's why it's worth taking care not only of a comfortable bed and a pleasant temperature, but also of quiet, a cosy atmosphere and good darkening of the room. A well-arranged bedroom can become one of the most important elements supporting recovery during an irregular work schedule.

How to prepare the bedroom for daytime sleep

When you work shifts, the bedroom should be a place that really helps you rest. A comfortable mattress and well-chosen pillows matter a lot, allowing the spine to recover, especially after long hours of standing work. It's also worth taking care of the right temperature – ideally the room shouldn't be too hot. Around 18–20 °C is usually considered optimal for sleep.

It's a good idea to prepare everything you'll need after getting home in advance: pyjamas, toiletries, water by the bed or a phone charger. That way, when you come back tired after a shift, you don't have to look for things in a hurry and get distracted on top of it.

It's also worth keeping things tidy. A neat, calm space encourages winding down and makes it easier to switch into rest mode. A well-prepared bedroom doesn't have to be perfect, but it should give a sense of comfort, quiet and seclusion from everyday noise and light.

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How to darken a room effectively during the day

Window covering is one of the most important elements when preparing the bedroom for daytime sleep. It's through the window that most light comes in, so after a night shift it's worth darkening the room effectively. The darker and quieter the room, the easier it is for the body to switch into rest mode. Darkness supports the production of melatonin, which makes falling asleep and recovery easier.

You can of course opt for thicker curtains, but blinds and pleated blinds are also a very practical solution, especially blackout models. They offer a high level of protection from light and are easy to match to the bedroom décor. If you need stronger darkening, it's worth choosing darker variants, for example a sand-coloured blackout pleated blind or a navy blackout roller blind.

Blackout roller blinds for strong darkening

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The most common mistakes when working shifts

When working shifts, it's easy to fall into habits that make recovery even harder. One of them is sleeping too little after a night shift in order to "still make use of the day", and then catching up on all the sleep only at the weekend. Such a rhythm can throw the body off even more. It's better to try to sleep as evenly as possible throughout the week and stick to around 7–9 hours of rest per day.

Another big problem is the lack of a bedtime routine. The body switches into rest mode more easily when it gets similar signals every day: a covered window, a shower, silencing the phone, a moment of calm or a few minutes of relaxation. It doesn't have to be anything complicated – what matters is repeating these actions regularly.

It's also worth being careful with the phone, caffeine and heavy meals before sleep. Scrolling, coffee at the end of a shift or a fatty meal after getting home can needlessly stimulate the body and delay falling asleep. Another common mistake is an unsuitable bedroom – a space that's too bright, noisy or uncomfortable makes daytime sleep shallower and less restorative.

The most important rules to remember

Shift work can strongly disrupt the rhythm of the day, but good organisation really helps. The most important things are regularity, a repeatable routine and enough sleep – ideally around 7–9 hours a day, adapted to the current working week.

A bedroom prepared for daytime rest also matters a lot. A darkened window, quiet, a comfortable bed and the right temperature can make falling asleep after a night shift much easier. Well-chosen roller blinds or pleated blinds help create conditions more similar to night, so the body can wind down more easily.