How to Adjust Your Sleep Schedule to Work Night Shifts

Learning how to adjust to a night shift is something you want to do early on if you find yourself having to work evenings. If you can't get the sleep you need during the day, you could experience insomnia and sleep deprivation.

Switching your sleep schedule from night to day will eventually make your night shifts easier to get through, though the change be tough and take time. Still, it's an important one not only for your work performance, but your health and safety.

This article offers suggestions on how to change your sleep schedule for night shift work.

Woman in eye mask asleep in bed
Seb Oliver / Cultura / Getty Images

Changing Your Sleep Schedule For the Night Shift

It's difficult to maintain a non-traditional sleep schedule, but many people are able to do it successfully.

First, it's key that you minimize your exposure to morning light when you come off your shift. If possible, wear dark sunglasses when leaving work. Try to minimize light exposure until after you have slept.

As in all situations, it'll be important to establish a regular sleep schedule and consolidate your sleep periods.

That is, rather than sleeping for a few hours at times scattered throughout the day, try to sleep in one long stretch as you would at night. Your body will establish a new circadian rhythm, allowing you to be awake during the night and asleep during the day.

What Is a Circadian Rhythm?

Circadian rhythm refers to your innate light-dark cycle, which is controlled by your biological clock. The length of a person's circadian rhythm is typically about 24 hours.

This "clock" depends on your genetic make-up. Genes and the proteins that they encode can affect its functioning. More specifically in mammals, like humans, the biological clock lies in areas of the brain called the suprachiasmatic nuclei.

Over time, circadian cycles can adjust to external timing cues. For example, your circadian rhythm can adjust to regularly working night shifts.

Once your circadian rhythm adjusts to the night shift, your body will naturally prepare for sleep when you get off work.

Tips for Better Sleep

If you are having difficulties sleeping long enough to feel rested, there are a few simple guidelines you can follow.

  • Pick a time that you want to go to sleep, and then sleep as much as you can.
  • When you get up, stay up. Don't allow yourself to go back and sleep more.
  • Go to work or do whatever you have to do until your next scheduled bedtime. Then go to bed at that time.
  • Sleep as long as you can.

Eventually, you will build up enough "sleep debt" that you will be tired enough to sleep for a longer period of time.

In time, your body will become used to sleeping and working during these non-traditional hours. Exposure to light when you get up and minimizing exposure right before you go to sleep will also help.

In addition, it's important to follow basic sleep guidelines to improve the quality of your sleep.


Adjusting to a night shift sleep schedule can be challenging. Some tips include limiting your exposure to sunlight when you're done with your shift, and establishing a regular sleep schedule. Avoid sleeping a few hours at a time; instead, sleep in long stretches just as you would at night.

If you have trouble sleeping at first, you will eventually build up a "sleep debt" that will make it easier to sleep in long stretches. Over time, your circadian rhythm will adjust to your new sleep schedule.

4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Centers for Disease Control and Prevention. Improve sleep by avoiding light.

  2. National Sleep Foundation. How to sleep well when you work the night shift.

  3. National Institute of General Medical Sciences. Circadian rhythms.

  4. National Heart, Lung, and Blood Institute. Sleep deprivation and deficiency.

By Brandon Peters, MD
Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist.