10 Night Shift Tips for Better Sleep & Energy

Shift work is challenging because it forces your body to work against its natural circadian rhythm — being active and alert at night and sleeping during the day. To manage night shifts effectively, consider the following tips. For teams running contact centers, night shifts are especially common.

Eat healthy

Night shift requires changing your eating patterns. Plan a healthy meal routine suited to your night shift schedule. Eat foods that keep you alert and energetic, such as whole grains. Have light snacks for quick energy boosts during the night. Avoid eating right before going to sleep.

• Front-load balanced meals: Include protein, fiber, and healthy fats before your shift to keep energy steady.
• Choose sustained-energy snacks: Nuts, yogurt, fruit, and whole-grain crackers help avoid sugar crashes.
• Limit heavy, greasy foods: They can cause sluggishness and heartburn, especially overnight.
• Time your last meal: Finish at least 2–3 hours before bedtime to improve sleep quality.

Exercise

Regular exercise keeps your body and mind healthy. Working out before your shift can boost your energy needed for the night shift. Avoid exercising right before bedtime as it may interfere with your sleep. Daily exercise helps cope with the extra physical demands of night shifts.

• Pre-shift activation: A brisk walk, light strength routine, or short cardio session can elevate alertness.
• Keep it moderate: Overly intense workouts close to your shift may lead to mid-shift fatigue.
• Stretch during breaks: Brief mobility work reduces stiffness from prolonged sitting or standing.
• Post-shift wind-down: Gentle stretching or yoga can help transition your body toward rest.

Adjust your schedule

Modify your daily routine to accommodate working nights. Try to maintain a consistent sleep schedule even on off days to help your body adapt.

• Anchor sleep: Protect a core sleep window (e.g., 4–5 hours) daily, even on off days, to stabilize your rhythm.
• Plan your day: Batch errands, chores, and social time to avoid chipping away at sleep.
• Shift transitions: If rotating shifts, adjust your sleep and meals gradually (60–90 minutes per day) when possible.
• Communicate boundaries: Let family and friends know your rest hours to minimize disruptions.

Keep a check on your physical and mental health

Working at night can take a toll on health. Monitor your physical and mental well-being to avoid burnout or health issues.

• Track warning signs: Persistent insomnia, mood changes, gastrointestinal issues, or frequent headaches deserve attention.
• Create recovery rituals: Unplug from screens, practice relaxation techniques, or journal to decompress after shifts.
• Stay connected: Regularly check in with colleagues, friends, or family to reduce isolation.
• Seek support early: Talk to a healthcare professional if you experience ongoing sleep problems or stress.

Learn and adjust to your circadian rhythm

Understand your body’s natural clock and try to align your activities, meals, and sleep to minimize disruption.

• Protect consistent sleep and wake times on workdays to cue your body when to rest and when to be alert.
• Use light strategically at night: Bright, cool light can help enhance alertness during the first half of your shift.
• Time meals and caffeine earlier in the shift to align with periods when you aim to be most awake.
• Notice personal patterns: Track when you feel naturally more alert or drowsy and schedule demanding tasks accordingly.

Go to sleep as soon as you get home

After your shift, avoid delaying sleep. Go to bed promptly to maximize rest during the day.

• Keep a consistent wind-down routine: A quiet commute, a light snack if needed, a warm shower, and a dark, cool bedroom can signal sleep.
• Minimize stimulation: Avoid doomscrolling, intense conversations, or tasks that get your adrenaline up.
• Prepare ahead: Lay out blackout curtains, eye masks, and comfortable sleepwear so you can transition quickly.
• Set a target sleep window: Aim for enough total sleep across 24 hours, allowing for an early afternoon top-up nap if needed.

Limit exposure to bright light during the day

Bright light can disrupt sleep. Use blackout curtains or eye masks to create a dark sleeping environment.

• Darken your route home: Wear sunglasses on your commute after night shifts to reduce morning light exposure.
• Optimize your bedroom: Blackout curtains, an eye mask, and minimal light from devices help maintain darkness.
• Reduce noise: Use earplugs or a white-noise machine to counter daytime sounds.
• Keep it cool: A slightly cooler room supports deeper sleep.
• Limit screens: Blue light from phones and laptops can delay sleep—if you must use them, enable night modes and keep usage brief.

Stay hydrated

Drink enough water to prevent dehydration, which can increase fatigue.

• Drink consistently: Sip water throughout your shift rather than chugging large amounts at once.
• Add electrolytes when needed: If your job is physically demanding or in a warm environment, consider electrolyte-rich options.
• Balance fluids near bedtime: Hydrate during the shift but taper fluids in the last hour or two to reduce sleep disruptions.
• Limit sugary beverages: They can cause energy spikes and crashes.

Avoid caffeine towards the end of your shift

Consume caffeinated beverages early in the shift to stay alert but avoid them toward the end, so they don’t interfere with sleep.

• Start early: If you use caffeine, have it at the beginning of your shift or before the midpoint for best effect.
• Know your sensitivity: Caffeine can remain active in your system for several hours; adjust timing to your response.
• Use alternatives later: Opt for water, herbal teas, short walks, or light stretching to boost alertness without disrupting sleep.
• Avoid energy drink overload: Excessive caffeine and sugar can lead to jitters and sleep problems.

Take short power naps during breaks

Short naps of 15–20 minutes during your shift can improve alertness and reduce fatigue.

• Nap early: If possible, schedule power naps in the first half of your shift to prevent a sleep hangover close to finishing.
• Set an alarm: Keep naps brief to wake up refreshed rather than groggy.
• Create a nap-friendly setup: A quiet, dim space and a small blanket or jacket can make a quick rest more restorative.
• Follow with light activity: A short walk and a glass of water can help you re-engage quickly after a nap.

Putting it all together

Managing night shifts effectively is about consistency and small, sustainable habits.

Start by stabilizing your sleep window, adjusting your meals and caffeine timing, and using light exposure strategically. If your role involves outbound calling, tools like an auto dialer can help you batch calls during your most alert hours.

Support these foundations with regular exercise, hydration, and short power naps when needed. Pay attention to your mental and physical health, and seek support early if you notice persistent issues. Over time, these practices can help you maintain productivity, alertness, and overall well-being while working the night shift. Adjust them as needed based on your personal response and work schedule.