How to sleep better during the day after a night shift
By Cynthia Lodite, July 9, 2026Working through the night can be physically and mentally demanding and while many people are waking up and starting their day, night shift workers are often heading to bed.
Unfortunately, sleeping during daylight hours is not always easy bright light, household noise, and the body’s natural internal clock can make it difficult to get the restful sleep needed to recover.
However, with a few adjustments, you can create a sleep-friendly environment that helps you wake up feeling more refreshed.
Make your bedroom as dark as possible
Light tells your brain it is time to be awake, making it harder to fall and stay asleep.
Use blackout curtains or blinds to block out sunlight. If that is not possible, wear a comfortable sleep mask to keep your eyes in darkness.
The darker your room, the easier it is for your body to produce melatonin, the hormone that helps regulate sleep.
Reduce noise
Daytime is naturally noisier than nighttime, with traffic, neighbours, and household activities disrupting sleep.
Consider using earplugs, a white noise machine, or a fan to mask background sounds.
If you live with family or roommates, let them know your sleeping hours so they can help keep noise to a minimum.
Keep your bedroom cool
A cool room promotes better sleep. If possible, use a fan, air conditioner, or open windows when temperatures allow.
Lightweight bedding and breathable sleepwear can also help prevent overheating.
Follow a consistent sleep schedule
Try to go to bed and wake up at roughly the same time every day, even on your days off. A regular schedule helps your body adapt to working nights and can improve the quality of your sleep over time.
Limit caffeine before bed
Coffee, tea, energy drinks, and some soft drinks contain caffeine, which can remain in your system for several hours.
Avoid consuming caffeinated beverages toward the end of your shift so your body is ready for sleep when you get home.
Eat a light meal before sleeping
Going to bed hungry can make it difficult to sleep, but eating a large or heavy meal right before bed may also cause discomfort. A light, balanced snack such as yoghurt, fruit, whole-grain toast, or oatmeal can help satisfy hunger without disrupting sleep.
Put away electronic devices
Phones, tablets, and televisions emit blue light, which can interfere with melatonin production and make it harder to fall asleep. Switch off electronic devices at least 30 minutes before bedtime or use blue light filters if you need to use them.