Daytime Sleeping

• Working the overnight shift turns your sleep schedule completely upside down. For some workers on this shift, getting to sleep while the sun is shining is the most difficult part of their job. Not only is sleep affected by overnight shifts, but family life can be difficult as well. Many overnight workers sleep during the day while family members are at work and school, and get up for the day in the early evening to spend some time with their family.
  
  Getting to sleep during the daylight is more difficult than you might think. The body's natural circadian rhythm is set to a schedule of sleeping during the night and being awake during the daylight. It is possible to change this rhythm and get the sleep that you need while the rest of the world is awake. Give your body time to adjust to the new sleep schedule. Let your family and friends know what your sleep hours are so that you will not be disturbed.
  
  

Light and Sound

• A darkened room is essential to getting a good day's sleep. Put up room-darkening shades and cover any window that could allow light to seep into your room. A darkened room signals your brain that it is time to sleep. Standard window shades allow some light into a room.
  
  The noise level is much higher during daylight hours than at night. During the day you have to contend with traffic noises, garbage trucks, children playing, and the neighbor's lawn mower. Fans can help to drown out that noise and provide white noise that will help you relax and sleep. If a fan is not helping, a white-noise machine might be more effective. Turn your phone off and let everyone know that you will not be accepting calls during your sleeping hours.
  
  

Zeitgebers

• A zeitgeber is a brain cue for your body's biological functions. Light is the most common natural zeitgeber that sends a message to the brain that it is time to get to sleep. On shift work, you will have to use these cues in a different way to cue your brain to sleep when the sun is shining.
  
  Your bedtime routine can also be a powerful zeitgeber. Get into your pajamas, wash your face and brush your teeth as a signal to your brain that you are preparing for sleep. Shift workers get into a dangerous pattern of napping during the day and never get a full and restorative night's sleep. Use your bed, and do not fall asleep in your recliner or on the sofa with the television blaring in the background.
  
  It is difficult to go to sleep as soon as you get home from work. Schedule your sleep in the same way that you would if you worked during the day. Watch a little television or read before bed to relax and wind down from your day. Take a hot bath to relax your body and mind in preparation for sleep.