How to sleep better on your nightshift

Physical health risks

·       Chronic sleep deprivation increases the risk of obesity by 55% and diabetes by 24%. 

·       Nightshift workers face a 40% higher risk of cardiovascular diseases and weakened immune systems.

Mental health impacts

·       Lack of sleep can lead to anxiety and depression, with sleep-deprived individuals being 1.5 to 2 times more likely to suffer from mental health disorders.  

Long-term health consequences

·       Nightshift workers are 50% more likely to develop sleep disorders like insomnia. 

·       There is a link between long-term night shift work and an increased risk of certain cancers, such as breast and prostate cancer.

Worse job performance

·       Fatigue from poor sleep slows reaction time and thinking skills. Nightshift workers are 30% more likely to make mistakes due to cognitive impairments related to fatigue.

The night before your first shift

Try to get a good night’s sleep before your night shift. Sticking to your regular bedtime can help you achieve quality rest. Avoid staying up late and trying to sleep in to adjust your sleep pattern.

The day before your nightshift

Wake up at least 60 minutes before leaving for your nightshift – It can take this long for the groggy feeling of just waking up from your nap to go away.

Bright light exposure 💡

Bright light during the early hours of your shift helps signal to your brain that it's time to be awake, helping to reset your circadian rhythm. Use bright artificial lighting at work within the first hour of your shift.



Stay active 🏃‍♂️

Physical activity boosts energy levels during your shift. Take short breaks to stretch or walk around, and incorporate light exercises to keep your blood flowing if you can.

Stay hydrated 🚰

Drinking water early in your shift helps maintain energy and focus. Start hydrating within the first few hours, but avoid excessive drinking later to reduce nighttime bathroom trips.



Healthy snacks 🥕

Nutritious snacks help maintain stable energy levels, preventing crashes from heavy foods. Pack snacks that are high in protein and healthy fats, like nuts and yogurt, while avoiding sugary or greasy options.

Manage caffeine intake ☕️

Stop caffeine 4-6 hours before your shift ends to avoid disrupting your sleep. Caffeine’s half-life is 4-6 hours, even a 2 AM coffee means half of it will still be in your system by 6-8 AM, making it harder to relax and fall asleep.



Avoid heavy foods 🍔

Avoid heavy meals late in your shift as they can disrupt sleep. Stick to light snacks like fruit or yogurt, and choose easy-to-digest foods if you're eating close to bedtime.

Begin winding down 😌

Calm your body for sleep by doing relaxing activities like deep breathing or light stretching at the end of your shift to help you wind down.

Block out light 😎

Exposure to light, even small amounts, can disrupt your body’s production of melatonin, the hormone that regulates sleep. Basically, a dark sleep environment signals to your brain that it is time to sleep. Investing in blackout curtains or a blackout sleep mask is important if your room does not block out all light. 



Control noise 🤫

Noise can prevent falling into deep sleep or cause frequent awakenings. Noise is louder during the day than night, so this is especially important. Earplugs can be useful to block out noise. White noise can also be useful in blocking out noise, because it masks sudden loud noises. 

Minimise blue light 💻

Minimise blue light exposure before bed, as it interferes with melatonin production and delays sleep. Avoid screens like phones, tablets, and TVs for at least 30-60 minutes before sleeping, or use blue light filters. Investing in blue light glasses can also aid your body’s natural preparation for rest.

Keep the room cool ❄️

Keep your room cool (15-19°C) to support your body’s natural temperature drop during sleep. Cooler environments promote deeper sleep, while warmer rooms can cause you to wake up.



Establish a consistent nightshift sleep schedule 📅

Bedtime consistency helps regulate your circadian rhythm, making it easier to fall asleep and wake up. Aim to go to bed and wake up at the same time every day when on your nightshift  to reinforce your body’s sleep-wake cycle.

Have a relaxing pre-sleep routine 🛁

A calming routine signals your brain that it’s time to sleep, promoting relaxation. Incorporate activities like taking a hot shower/bath, meditating or listening to calming music to wind down effectively.

Get natural light exposure 🌞

Natural light after waking up helps reset your internal clock and improves mood and alertness. Spend 20-30 minutes outdoors or near a window after waking to signal that it’s time to be awake.

Have a constant wake up time ⏰

Waking up at the same time every day helps your body know when to sleep, making it easier to fall asleep later. That being said, length of sleep is more important than a consistent wake up time. Try to get 7-9 hours of daytime sleep before your next shift.

Light blockage 😎

Effectively blocks all light, promoting melatonin production to help you drift off quickly.

Relaxing sleep sounds 🎶

Built-in Bluetooth speakers let you play calming music or white noise, helping you fall asleep faster and masking daytime noises to reduce the chances of waking.

Comfort and fit 🤗

Made from soft, breathable materials, the mask features eye cups to prevent pressure on your eyes. The straps are adjustable to all sizes, and the ultra-thin speakers are unnoticeable when sleeping on your side.

60-night trial 6️⃣0️⃣

We care about your sleep. If you’re not seeing the benefits, send it back within 60 days of delivery.