shift work, real talk: how to sleep when the world’s awake

Let’s just get this out of the way: for the majority of people, shift work is grim. There, we said it.

Whether you’re on nights, earlies, split shifts, rotating rotas, or you’re just permanently jet-lagged from a changing schedule, you’ve probably asked yourself at 3am (or 3pm), “Why does my body hate me?”

You’re not alone. The world runs on 9 to 5, but if you’re a nurse, security guard, warehouse worker, bar staff, delivery driver, emergency responder, cleaner, or anyone else keeping society glued together outside ‘normal’ hours — you already know the grind.

But the worst bit? Trying to sleep when everyone else is living their best, sun-drenched, lawn-mowing, dog-walking, bin-collecting lives right outside your window.

So here’s some honest chat about sleeping when the rest of the world’s awake.

the myth of "just go to bed earlier"

This one is extremely annoying to hear. The number of times people say “Why don’t you just go to bed as soon as you get home?” as if sleep is some kind of on/off switch.

Here’s the thing: your body clock (circadian rhythm, if we’re getting science-y) is wired to stay awake during the day. So even if your brain’s knackered, your body’s still pumping out “be awake” hormones. It’s not laziness. It’s literally biology.

the golden rule: darkness is your friend

One word: blackout. Whether you rent or own your home, get some blackout curtains or blinds. If you can’t drill, get those stick-on ones or go full student and tape bin bags to your window. No shame here.

It’s probably also worth investing in a good sleep mask. Not one of those flimsy free airline ones – we’re talking a proper, contoured, memory-foam job that blacks out the sun like an eclipse.

The goal is to trick your brain into thinking it’s night-time, even if the seagulls are cackling and someone’s cutting their grass outside.

sound off: silence the daytime chaos

Living next to busy roads, schools, and neighbours who have a passion for DIY tends to mean that noise is pretty hard to avoid. 

Here’s some things that might help:

• White noise machines – surprisingly decent at drowning out nonsense.
• Earplugs – the soft silicone ones work best.
• Over-ear noise-cancelling headphones – lifesaver if you sleep on your back (us side-sleepers struggle though).
• “Rain sounds” playlists – find one with no sudden thunder crashes or weird bird chirps.

Basically, anything that works for you and dulls the chaos enough to let your brain shut up.

cool it down – literally

Hot room = terrible sleep. It’s science again, sorry. Your body needs to drop a degree or two to get proper rest.

A few tips:

• Open the window before you go to sleep, then close it and blackout the room when you get in.
• Use a fan – bonus points if you put a frozen water bottle in front of it.
• Chuck your pillowcase in the fridge for 10 mins while you shower. Game changer.

Also, if your room faces the sun during the day, invest in some reflective window film or those silver car windscreen shades. They look ridiculous but work a treat.

don’t skip the wind-down

After a night shift, it’s tempting to just collapse straight into bed. But then you lie there, staring at the ceiling, brain racing like you’ve necked three Red Bulls.

Give yourself 30–60 minutes to decompress and build a mini routine for yourself.

• Take a warm bath or a hot shower.
• Enjoy a light snack (something carby helps – toast, cereal, banana).
• No screens. Seriously. Blue light messes you up. Chuck your phone across the room if you have to.
• Read something boring. Sudoku works too.
• If your brain won’t shut up, try journaling or a “brain dump” — just scribble down whatever’s pinging around your head.

Your body needs signals to know it’s sleep time — you’ve got to fake the night.

the nap trap (use sparingly)

Naps are like pizza. Incredible in the moment, but too much and you’ll regret it later.

If you’re doing rotating shifts or have a long break between early and late, a 20–30 min nap can sometimes help. But don’t overdo it, or you’ll mess up your main sleep and start the cycle of doom.

Worst case? You nap too long, wake up groggy, miss your alarm, and rock up to your shift half-dressed and dead inside. 

caffeine timing is key

We all rely on caffeine. But if you’re necking energy drinks an hour before clocking off, you’re setting yourself up for a sleep fail.

Try this:

• Have your last strong coffee 4–6 hours before you want to sleep.
• Switch to decaf or herbal tea after that.
• If you’re desperate, a cheeky half-caffeine mix might work.

Oh, and energy drinks? Treat them like emergency flare guns — only if you’re truly on the brink.

protect your time (and your peace)

The biggest battle isn’t always with your body — it’s with other people. People who text, call, ring the doorbell, schedule deliveries, or just “pop round” at 1pm when you’re deep in REM sleep.

Set boundaries:

• Tell friends/family your sleep schedule.

• Put your phone on Do Not Disturb.

• Put a polite but firm note on your front door.

• Train your housemates/partner/kids like you’d train a dog: “Shh… sleeping.”

You’re not being antisocial. You’re surviving.

the long game: shift work sleep disorder is real

If your sleep’s consistently wrecked, you’re always knackered, and you feel like a walking zombie — it might be more than just bad luck.

Shift Work Sleep Disorder (SWSD) is a legit medical thing. You’re not broken or lazy. And there are treatments, support groups, and even sleep clinics that deal with it.

If it’s affecting your mental health, relationships, or ability to function, speak to your GP. There’s no shame in it. You deserve proper rest, same as anyone else out there.

final thoughts: you’re doing the hard stuff

Shift workers don’t get enough credit. You’re out there making the world turn while everyone else is snuggled up in bed or enjoying their evenings. It’s tough, it’s thankless, and yeah, it ruins your sleep.

But with the right tools, boundaries, and a bit of self-compassion, you can get the rest you need — even if it’s at the weirdest time of day.

So here’s to blackout curtains, earplugs, weird naps, and the quiet joy of waking up at 10pm with no traffic on the roads and a Tesco all to yourself. 

Stay safe, sleep deep, and don’t let the leaf blower win. Until next time, eve Sleep.