Night shift sleep planner
Enter your shift and commute. We'll build a sleep schedule that protects your main sleep and fits a nap in before work.
Sleeping well when India is awake
Lakhs of Indians work while the rest of the country sleeps: in BPOs and IT support desks serving US and UK clients, in hospitals, factories, call centres, security, delivery and transport. Shift workers typically sleep one to four hours less than day workers, and the sleep they do get is lighter because daytime India is loud, bright and hot.
Five rules for better day sleep
- Sleep as soon as you get home. Your body is most ready for sleep right after a night shift. Running errands first, then sleeping at 11 AM, puts you up against the morning wake-up signals.
- Make the room properly dark. Blackout curtains, or aluminium foil behind regular ones, plus an eye mask. Even thin morning light through closed eyelids tells your brain it's daytime.
- Beat the noise. Pressure cookers, doorbells, construction and traffic: a fan or a white noise app plus foam earplugs blocks most of it. Ask family to keep the doorbell and visitors away during your sleep block.
- Dark glasses on the way home. Bright morning light on the ride home resets your clock towards daytime. Sunglasses delay that signal so you can sleep.
- Caffeine early in the shift only. Tea at 9 PM is fine. Coffee at 4 AM will still be in your system when you try to sleep at 7.
The anchor sleep trick for days off
Switching fully back to night-time sleep every weekend and then back to days on Monday is exhausting. A better approach is "anchor sleep": keep at least four hours of your usual sleep window the same every day, including days off. If you normally sleep from 7 AM to 2:30 PM, on days off sleep from about 3 AM to 11 AM. The overlap keeps your body clock from swinging wildly.
Eating on nights
Your gut is also on a body clock and digests poorly in the small hours. Eat your main meal before the shift, then keep night-time food light: fruit, curd, dal and roti, idli, sprouts. Heavy, fried food between 2 and 5 AM is the most common cause of acidity in shift workers.
Long-term night work is linked with higher risk of heart disease, diabetes and some cancers. Get a yearly health check, and see a doctor if you're struggling to stay awake at work or to sleep at home. Shift work sleep disorder is real and treatable.
Questions people ask
What is the best sleep schedule for a night shift?
Sleep in one main block as soon as you get home, for example 7 AM to 2:30 PM after a shift ending at 6 AM. Add a 20 to 30 minute nap before you leave for work. Keep the main sleep block at roughly the same time every work day.
How do I sleep during the day in summer?
Cool the room before you lie down, use blackout curtains to keep out heat as well as light, and run a fan. Set the AC to about 24 to 26°C. A cool shower right before bed also helps you fall asleep faster.
Should I sleep before or after a night shift?
Mainly after. Sleeping right after your shift matches your body's tiredness. A short nap before the shift helps too, but don't rely on a long pre-shift sleep as your main rest.
How do I switch from night shift to day shift?
Shift your sleep by 1 to 2 hours a day if you can, get bright light in the morning of your new schedule, and avoid light in what will become your night. Most people need 3 to 5 days to adjust.