Sleep After the Shift
Updated: Oct 17
A standard bedtime routine can sound simple until your work includes night shifts, overtime, station alarms, or a call that stays with you. Begin with the schedule you actually have.
Protect a realistic sleep window
As your schedule allows, set aside enough time for sleep and make that time visible to the people you live with. A shared plan for calls, deliveries, childcare, and household noise can make your rest less dependent on everyone guessing.
Make the room work for you
Aim for a dark, quiet, comfortably cool sleep space.
Consider blackout curtains or an eye mask for daytime sleep.
Build in a short, quieter period before bed rather than going straight from stimulation to trying to sleep.
Notice what keeps you awake
Caffeine can interfere with sleep for hours. Shift workers may find it useful to keep caffeine earlier in their shift and review its timing before their planned sleep. Alcohol may feel sedating but can disrupt sleep.
Notice your own pattern before adding another rule. Write down when you slept, when you used caffeine, and how rested you felt. Bring the pattern to a clinician if you need help making sense of it.
When habits are not enough
Persistent insomnia, loud snoring, gasping during sleep, or marked daytime sleepiness deserve medical attention. For ongoing insomnia, ask about cognitive behavioral therapy for insomnia (CBT-I). Do not drive when you are too drowsy to do so safely.
For therapy appointment inquiries, contact Nicole Peeler. In-person appointments in Novato and telehealth for clients located in California.
You do not have to carry it all alone. Wherever you are in the job or in life, there is room to reach out.
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