Build a Rest Routine
Updated: Oct 17
Knowing what might help your sleep and making it happen around shift work are different things. A routine is more useful when it fits your life than when it looks perfect on paper.
Choose one change
Pick something specific that is within reach this week. It might be preparing the room before a night shift, setting a household quiet period, or giving yourself a short transition after getting home.
Make a plan you can describe
What will I do, and when will it fit around my shift?
What do I need to prepare before I am tired?
Who needs to know about my sleep window?
What is the smaller version I can use on a difficult day?
Notice rather than grade
Use a simple note to track your work hours, sleep window, and how you felt when you woke. You can also record anything you want to discuss with a clinician, such as waking after a nightmare or having trouble settling.
The point is to find a pattern, not to give yourself another score. An overtime shift, family need, or unexpected call may require a different plan.
Adjust with your household
A brief conversation can prevent misunderstandings: 'I need this time to sleep after nights. Can we plan which interruptions can wait?' Invite the other person's needs into the plan too.
Know when to ask for help
If sleep problems persist, bring your notes to a healthcare professional. More effort with a routine is not always the answer; an assessment can help identify what kind of care you need.
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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