Well-being and working nights can go hand in hand!

Prioritize sleep duration and quality

Working nights does not mean you have to sacrifice your sleep or reduce your hours of rest to participate in other activities. Approach night work as you would a traditional 9-to-5 job.

Make sure to get at least seven hours of sleep per 24-hour period. To optimize your sleeping environment, use blackout curtains, keep the bedroom air as cool as possible and minimize noise disturbances.

Follow a consistent sleep routine

Adopting a routine before bed signals to your body that it is time to rest. This routine helps you maintain a regular bedtime. At the end of your shift, wear sunglasses on the way home to limit light exposure and ease the transition to sleep.

Get some exercise and eat well

Regular exercise improves sleep quality. However, you should avoid working out in the three hours before bedtime. Adopt a healthy diet, limiting foods rich in fat and refined sugars, and make sure you stay well hydrated. To promote good sleep, limit your intake of stimulants such as coffee and tea during the second half of your shift.

Strategic naps: A nap of 20 or 90 minutes before a shift, plus a short nap of 15 to 20 minutes during the first half of the shift, can help maintain alertness.

Light therapy: According to one study, using light therapy 40 minutes before a shift is beneficial for reducing fatigue and errors at work, especially among nurses. You can read the article here.

Stress management: Eliminate sources of stress by regularly practicing relaxation techniques. Write down your thoughts to prevent them from keeping you awake, and adopt a positive attitude toward your sleep. Also, avoid stimulating games before bedtime.

If necessary, use a hypnogenic substance: Melatonin (1 to 5 mg) can be useful for falling asleep; take it 30 minutes before bedtime. Prescription sleeping pills should be used in moderation and only occasionally.

Did you know that a lack of sleep increases the probability of work-related accidents by 70%?

This alarming statistic highlights the importance of sleep for your safety and performance at work. As a night shift worker, your ability to stay alert and react quickly is directly linked to the quality of your sleep. In addition, well-rested people get sick less often, are less likely to develop chronic illnesses such as insomnia and sleep apnea, and are less at risk of suffering from mental health problems. Taking care of your sleep means taking care of your overall well-being.

Do not wait for an incident to take action to improve your sleep. Your health and safety may be at stake, and you have the power to make positive changes.

The best time to go to bed obviously depends on several factors: family and social obligations, age, biological clock, etc. Here are a few possible scenarios to try:

For more information on this subject, consult our complete guide on Strategies to reduce the impact of working nights and help us sleep better