Working night shifts can be challenging for many people. It often leads to fatigue, poor sleep, and disruption of the body’s natural circadian rhythms. However, with some planning and self-care, you can recover from night shifts more quickly and reduce their negative impacts.
Why is recovering from night shifts important?
Working at night and sleeping during the day goes against your body’s natural sleep-wake cycle. This can impair cognitive functioning, mood, and alertness while on shift. It can also lead to:
- Fatigue and sleepiness
- Increased risk of errors and accidents
- Higher risk of chronic diseases like obesity, diabetes, and heart disease
- Gastrointestinal issues
- Disrupted family and social life
Given these adverse effects, it’s vital to allow your body time to recover after night shift work. Quickly realigning your circadian rhythms can help minimize the risks and let you function optimally.
Get good sleep
Sleep is the most important recovery strategy. Adults need 7-9 hours of quality sleep per day. Here are some tips to optimize daytime sleep after working nights:
- Go to bed as soon as you get home in the morning. Don’t delay sleep.
- Make the room completely dark with blackout curtains. Eliminate all light and noise.
- Consider using an eye mask and ear plugs if needed.
- Set a regular sleep schedule and stick to it even on off days.
- Avoid caffeine for at least 8 hours before bedtime.
- Keep the room slightly cool, around 65°F (18°C).
- Don’t exercise within 3 hours of going to bed.
- Relax before bed by taking a bath, reading, or meditating.
- Avoid watching TV, using electronics, or eating right before bed.
Napping can help supplement night sleep. Limit naps to 30 minutes and avoid napping too close to your main sleep period. If you have insomnia or continue to feel excessively tired, talk to your doctor.
Maintain a healthy diet
Eat a balanced diet focusing on whole foods like fruits, vegetables, lean proteins, complex carbs, and healthy fats. Some foods that can help boost energy and recovery include:
- Bananas – For potassium to maintain nerve and muscle function.
- Oatmeal – Provides slow-digesting carbs for sustained energy.
- Yogurt – Contains protein plus probiotics to support gut and immunity.
- Coffee – Improves alertness but avoid too close to bedtime.
- Green tea – Provides gentle caffeine plus antioxidants.
- Lean protein – Keeps you fuller longer and provides sustained energy.
- Berries – Packed with antioxidants to reduce inflammation and stress.
- Leafy greens – Rich in nutrients like magnesium, iron, and vitamin C.
Stay hydrated by drinking enough water throughout your shifts. Avoid excessive caffeine, sugar, fried foods, and junk food which can impair recovery.
Get regular exercise
Being physically active helps reset your body clock and improves sleep quality. Aim for at least 30 minutes of moderate exercise like brisk walking, cycling, or swimming at least 3 days per week. Time your workouts so they don’t interfere with sleep. Other tips include:
- Exercise outdoors in sunlight when possible to reinforce circadian rhythms.
- Choose low-impact evening exercise like yoga or stretching to promote relaxation.
- Avoid intense training within 2 hours before bedtime.
- Listen to your body and take rest days when needed.
Have good sleep hygiene
Proper sleep hygiene reinforces healthy sleep-wake cycles. Important habits include:
- Stick to a fixed sleep schedule, even on weekends and days off.
- Establish a relaxing pre-bed routine like taking a bath, reading, or meditating.
- Keep your room dark, cool, and quiet throughout the sleep period.
- Avoid exposure to bright lights and screens before bedtime.
- Don’t eat, drink alcohol, smoke, or do intensive exercise within 3 hours of sleep.
Be consistent with your sleep schedule. Get exposure to sunlight when you wake up to help reset your biological clock.
Consider light therapy
Exposure to bright, artificial light can improve circadian rhythm disruptions related to shift work. Light therapy lamps mimic natural sunlight. Using them helps cue your brain to wake up or wind down. Here are some tips for using light therapy:
- Sit 1-2 feet from a 10,000 lux light box for at least 30 minutes soon after waking.
- Position the light at eye level but avoid looking directly at it.
- Use light therapy within 1 hour of waking up. Don’t use before bedtime.
- Consider blue-light blocking glasses before bed to reinforce your body’s wind-down signals.
Talk to your doctor before trying light therapy if you have an eye condition or are taking any photosensitizing medications.
Be strategic with caffeine
Caffeine improves alertness but can disrupt sleep if consumed too close to bedtime. Strategic caffeine use includes:
- Have a cup of coffee 30-60 minutes before your shifts. But limit to 1-2 cups max.
- Avoid caffeine at least 8 hours before bedtime.
- Opt for lower caffeine drinks like tea later in your shifts.
- Stay hydrated by drinking water throughout your shifts.
Avoid relying on excessive caffeine to power through shifts. Caffeine is no substitute for adequate sleep.
Unwind after work
Have a transition period after getting home to promote relaxation before sleep. Useful unwinding tips include:
- Changing out of your work clothes immediately
- Eating a light snack or meal
- Showering or bathing to warm up and relax
- Doing light stretches or breathing exercises
- Listening to soothing music or reading
- Dimming the lights at home
- Avoiding stressful conversations or activities
Wind down technology use at least 1 hour before bed. The blue light from screens tricks your brain into feeling more awake.
Use relaxation techniques
Incorporating relaxation practices helps manage stress and improve sleep quality. Try:
- Deep breathing exercises while in bed
- Progressive muscle relaxation to release tension
- Guided meditation apps to calm your mind
- Yoga and gentle stretching to relax the body
- Mindfulness to help you wind down
- Aromatherapy using calming essential oils like lavender
- Listening to white noise or nature sounds
Find techniques that work best for you and practice them consistently. Reduce activities that elevate stress.
Consider melatonin supplementation
Melatonin is a naturally-occurring hormone that regulates sleep. Taking a melatonin supplement 1-2 hours before bedtime may help with shift work recovery. Effective dosing ranges from 0.5 mg to 5 mg. Potential benefits include:
- Falling asleep faster
- Increased total sleep time
- Improved sleep quality
- Enhanced circadian rhythm alignment
- Reduced daytime sleepiness
However, melatonin isn’t always effective for everyone. Consult your healthcare provider before using any new supplement.
Ask for a modified work schedule
Changing your work schedule can make it easier to get good daytime sleep. Consider asking your employer for:
- Working consecutive shifts to allow longer uninterrupted sleep periods
- Having at least 36 hours off between shift changes
- Avoiding rotating between day and night shifts
- Working the same number of hours per week but with fewer, longer shifts
Having consistent shifts with sufficient time off optimizes circadian alignment. But realize schedules are not always flexible.
Improve your sleep environment
Make sure your bedroom is conducive to good daytime sleep. Ideal conditions include:
- A quiet, dark room with blackout curtains
- A comfortable mattress and bedding
- Cool temperature around 65°F (18°C)
- Minimal clutter and comfortable furnishings
- A white noise machine to block unpredictable sounds
- No TVs, computers, phones, or bright clocks
Consider eye masks, ear plugs, and melatonin supplements if needed. Choose bedding in calming colors like blue or lavender.
Pay attention to nutrition
What you eat impacts energy levels, sleep, and health. Key diet tips include:
- Eating plenty of fruits and vegetables
- Choosing whole grains like oats, quinoa, and brown rice
- Including lean protein from fish, eggs, beans, and poultry
- Drinking plenty of water to stay hydrated
- Limiting sugary and high-fat foods which can impair recovery
- Avoiding big meals close to bedtime
Additionally, pay attention to your caffeine, alcohol, and fluid intake around shifts. Staying properly nourished bolsters resilience.
Have good sleep habits
Cultivating healthy sleep habits sets you up for restorative rest. Helpful tips include:
- Going to bed and waking up at consistent times, even on days off
- Allowing enough time in bed to get 7-9 hours of sleep
- Developing a relaxing pre-bed routine like taking a bath or reading
- Avoiding stimulating activities like exercise, work, and screen time right before bed
- Making your bedroom dark, quiet, and cool throughout the sleep period
- Not drinking caffeine after mid-afternoon
Sticking to consistent sleep and wake times regulates your body clock. Make sleep a priority above other obligations.
Talk to your doctor
If self-care strategies don’t sufficiently improve your night shift recovery, consult a healthcare provider. They can assess your symptoms and offer customized treatment options. These may include:
- Prescribing medication to facilitate sleep
- Referring you to a sleep specialist for further evaluation
- Testing for underlying conditions like sleep apnea
- Providing counseling for managing shift work disorder
- Adjusting any medications that could be interfering with sleep
Don’t hesitate to seek medical advice if you continue struggling with extreme fatigue, insomnia, or other symptoms that impair your daily life.
Conclusion
Recovering quickly from working night shifts involves optimizing your sleep, diet, environment, and lifestyle habits. Give your body time to adjust by prioritizing rest and self-care. Implement healthy sleep hygiene practices consistently. Stay patient as your circadian rhythms realign. Ask for support when needed so you can keep performing at your best while working overnight hours.
