A man yawning in bright light, lying in his bed and stretching.

Tips for A Better Days Sleep for Shift Workers

For everyone, and especially shift workers, a good diet, exercise and sticking to some good habits will keep you from being over-stimulated and help you get a great day’s sleep.  Doctors, firemen, nurses, bakers, factory staff and police all serve irregular hours and need to find energy in order to feel human and perform their important jobs.

Here are our tips to help guide you in the right direction.

Fill Yourself with Good Food

Most people have experienced a disruptive sleep after a rich dinner when you’ve eaten too much and/or indulged in too much wine. You just don’t sleep right with lots of active dreams and thrashing about and wake up feeling like you’ve been in a tumble dryer. Save the rich stuff for your days off and opt for lighter, less spicy foods before heading to bed.


Not a marathon, just a little gentle exercise is needed here. Walking up and down stairs, and stretches before and after your shift will make it easier for your body to relax at the end of your working day/night.

Go Easy on the Caffeine

Too much caffeine will result in an over-buzzed high, shortly followed by a crashing low. Stay away from any caffeine at least six hours before bedtime. A good idea would be to set an alarm on your phone or watch so you know when your ���cut-off” time is for a final cup of coffee or tea. Keep in mind a fresh juice of fruits and vegetables will rejuvenate you just as much as caffeine.

White Noise

Invest in a white noise CD or choose one of the many white noise apps available. White noise is background sounds such as a tumble dryer, driving in a car, the hum of a vacuum cleaner, and falling rain. These soothing, low pitch, repetitive sounds help get you to sleep, and stay asleep. Babies love it, new mothers love it and anyone who struggles to fall asleep will love it too.

Have a Routine

If you can establish a regular sleep-wake routine, the better off you’ll be. Just as non-shift workers have to be up by a certain time, shift workers are best to form a habit they can rely on too.

Start as Soon as You Finish

As soon as you have clocked-off, start the process of calming down as soon as you can. Save the rock music for your drive into work and choose something easy-listening for the trip home. No one expects you to fall asleep as soon as you get home, just in the same way people who finish at 5.30pm don’t go to sleep as soon as they get home. However, stay away from long periods on devices and read a magazine or book instead, avoid bright lighting, and don’t be tempted to run errands. This is when you need to “slow it down’.

Create Your Own Night

Blackout blinds are a must for shift workers and make a considerable difference to the light entering a bedroom. They help trick your body and mind into thinking it is time to sleep. Our blackout blinds have the added benefits of being dust and mould resistant, lead-free, PVC-free and moisture tolerant which help keep them in tip-top shape and work well under sheer or thermal drapes as you wish.

Don’t think blackout blinds have to be a dark colour to work either! There are hundreds of colours available from extremely light to very dark, depending on what works with your current colour scheme.

See our range of blackout blinds for a good day’s sleep.

Your product is being added to the cart.