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4 Health Tips for Night Shift Workers

April 28, 2025

Night shifts aren’t for the faint of heart – they can disrupt your sleep, your schedule and even your overall health. But with a few smart strategies, you can stay healthy and energized during your shift and your time off. 

“Night shift workers often face unique health challenges, but small, intentional changes can make a big difference,” says Marissa Sicley-Rogers, PsyD, Well-Being Manager for Hartford HealthCare,  

Here are her top tips for maintaining your well-being as a night shift worker. 

1. Prioritize your sleep

Sleep is one of the biggest hurdles for night shift workers. Poor-quality sleep can leave you feeling drained and increase your risk of health issues. 

“Night shift workers usually sleep less and get poorer-quality sleep than day shift workers,” says Sicley-Rogers. “Spending as much time as possible in bed is critical to avoiding chronic sleep deprivation.” 

Here’s how to set yourself up for better rest: 

• Go straight to bed after your shift (if possible). Avoid chores or errands – this is your prime sleep window. 
• Create a sleep-friendly environment. Use blackout curtains or an eye mask to block out light, and earplugs or a white noise machine to minimize disruptions. 
• Keep it cool. A cool room temperature promotes better sleep. 
• Wind down before bed. Follow a calming routine to help your body transition from work to rest. 

“If you’re hungry when you get home, try a small meal with protein and carbs, like cereal and milk, to avoid waking up in the middle of your sleep due to hunger,” Sicley-Rogers advises. 

And don’t be afraid of napping – a strategically timed nap can help you fight fatigue and stay alert for your shifts. 

 “Taking a nap before your shift can make a big difference,” she says.

> Related: How Much Time Should I Nap For? 

2. Plan meals to eat healthy.

Healthy eating on the night shift takes planning. Sicley-Rogers recommends eating three balanced meals during a 24-hour period and sticking with high-quality, healthy foods. 

“Try to avoid eating between midnight and 6 a.m., but if you need energy during your shift, choose foods like vegetables, soups, yogurt, eggs, or nuts,” she says. “Avoid sugar and low-fiber carbs, which can cause increases in blood sugar and sleepiness.” 

Other tips include: 

• Eat with coworkers. Share meals in a pleasant environment away from the work site.. 
• Stay hydrated. Water is essential for energy and focus. Skip sugary sodas and juices, which can lead to spikes in blood sugar.

3. Be smart with your caffeine intake.

Caffeine can be a night worker’s best friend—but timing is everything.  

“Caffeine intake is all about timing,” says Sicley-Rogers. “If possible, avoid caffeine several hours before your shift ends, so it doesn’t interfere with your sleep.” 

And when it comes to coffee versus energy drinks? Coffee is the better choice.  

“Energy drinks often contain added sugars and other ingredients that can lead to spikes in blood sugar that can decrease your energy,” she says.

> Related: 6 Benefits of Caffeine (and How Much Is Too Much) 

4. Make exercise a priority.

Exercise is an essential part of your wellness routine, especially as a night shift worker. 

“Even brief engagement in aerobic activities and stretching during your shift can be beneficial,” says Sicley-Rogers. “For example, stretching your head, neck and shoulders for a few minutes has been shown to improve alertness and performance during surgery.” 

 If you’re planning a work out after your shift, be careful when you schedule it. 

“Exercising too close to bedtime can make it harder to fall asleep,” says Sicley-Rogers.  

When possible consider working out before your shift, to boost energy and improve your mood. 

Transitioning to days off

Switching from night shifts to days off can be tricky, but a consistent sleep schedule can help. 

“Whenever possible on workdays, sleep as soon as you get home and stay in bed as long as you can,” says Sicley-Rogers. “For example, on your days off, you may try to stay up until 3 or 4 a.m. and sleep until noon or 1 p.m. This gives you a consistent block of sleep every 24 hours.” 

Keep in mind though, this may not always work – and that’s ok. 

“Be compassionate with yourself, because everybody’s body maintains sleep schedules differently. The key is to find a routine that works and is healthy for you.” 

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The Bottom Line

Night shift work doesn’t have to mean sacrificing your health. With thoughtful planning and healthy habits, you can manage your schedule and minimize health risks. 

“Your health is worth the effort,” says Sicley-Rogers.