Working nights comes with its own challenges. While many carers get used to the routine, getting enough quality sleep can still be difficult when you’re trying to rest during the day and work through the night.
According to the NHS, most adults need between seven and nine hours of sleep each night to support their health and wellbeing.
For night shift carers, getting that amount of quality sleep is usually easier said than done. Daylight, household noise and an irregular routine can all make it harder to switch off properly.
The good news is that a few small changes can make a big difference. If you regularly work nights as a carer, these tips may help you get better sleep and feel more refreshed between shifts.
Why Night Shifts Are Hard on the Body
Our bodies naturally follow a sleep and wake cycle known as the circadian rhythm. This internal body clock is designed to keep us awake during the day and asleep at night.
When you work night shifts, you’re asking your body to do the opposite. Even if you manage to get enough hours in bed during the day, the quality of sleep is often not quite the same. This is why many night workers find themselves feeling tired even after what should have been a full night’s rest.
Building a Sleep Routine That Works Around Shifts
Having a good routine can make the biggest difference to your sleep quality.
When you work nights, sleep can sometimes end up fitting around everything else. The problem is that your body likes consistency. Going to bed at roughly the same time after each shift can help you fall asleep more easily and improve the quality of your rest.
1. Make your bedroom work for you
A dark, quiet room can make daytime sleep much easier. Simple changes worth trying include:
- Blackout curtains or blinds to block daylight
- An eye mask if light still gets through
- Earplugs or white noise if outside noise is a problem
- Keeping your room cool and comfortable
Small adjustments like this can help create an environment that feels more like nighttime.
2. Give yourself time to wind down
After a busy night shift, it is not always easy to go straight to sleep.
Try to give yourself 30 minutes or so to relax before getting into bed. This might mean having a shower, reading a book or listening to music. Many people find it helpful to avoid scrolling through their phone or watching television right before sleep.
3. Let people know when you’re sleeping
If you live with family or friends, make sure they know when you need uninterrupted sleep.
A quick conversation about your sleep schedule can help reduce unnecessary interruptions and make it easier to get the rest you need.
PA & Carers Insurance
Cover available for:
- Self-Employed Carers & PAs
- Individual Employers
- Carer & PA Businesses
- Direct Payments
- Domiciliary Carers
- Home Employment Cover (for those who employ carers in their home)
What to Eat and Drink on Night Shifts
It’s common for carers to rely on caffeine to get through a long night shift, and there is nothing wrong with that in moderation.
The most important thing is timing. Having coffee or an energy drink towards the end of your shift can make it harder to fall asleep once you get home. As a rule, it is best to avoid caffeine for several hours before you plan on going to bed.
Food choices can also affect how you feel during a night shift.
Choosing lighter meals and snacks rather than large, heavy meals during the night can help you feel better.
Some good options include:
- Fruit
- Yoghurt
- Nuts
- Wholegrain toast
- Soup or lighter meals
Staying hydrated is just as important. Feeling tired and sluggish can be a sign that you have not had enough water during your shift.
Managing Tiredness During a Shift
There will always be nights when you feel more tired than usual, especially if you have had a busy week.
Introducing a few simple habits can help you stay alert:
- Get up and move around regularly
- Stretch during breaks
- Drink water throughout your shift
- Get some natural daylight after waking up when possible
- Take rest breaks when they are available and appropriate
Even a short walk or a few minutes of movement can help you feel more alert than reaching for another coffee.
Looking After Your Mental Health as a Night Shift Carer
It’s important not to overlook how working night shifts can affect your social life. When you’re working while everyone else is asleep, it can feel like you’re living on a different schedule to friends and family. Over time, that can leave some carers feeling isolated.
It can take a bit more planning, but arranging a regular catch-up with friends, spending time with family or simply setting aside time for yourself can make a big difference to your wellbeing.
If you are struggling, support is available from Carers UK and Mind, both of which offer advice and resources for carers and anyone experiencing mental health difficulties.
We have put together a Carers Wellbeing Guide with tips to help you feel calmer and reduce your stress levels.
When to Talk to Your GP
Feeling tired after a night shift is normal. However, if you regularly struggle to sleep, find it difficult to stay awake when you need to, or feel exhausted even after resting, it may be worth speaking to your GP.
Some shift workers experience a condition known as Shift Work Sleep Disorder, which can affect people who regularly work outside traditional daytime hours. While it is not something you should try to diagnose yourself, it is worth seeking advice if sleep problems are starting to affect your work, health or daily life.
The NHS provides further information on sleep problems and when to seek support.
Small Changes Can Make a Big Difference
Working nights as a carer is never easy, and there is no perfect method for getting great sleep every time.
However, creating a routine, protecting your sleep environment and looking after your physical and mental wellbeing can all help you feel more rested and better prepared for your next shift.
As a professional carer, you spend your working life looking after other people. Making time to look after yourself matters too.
If you work as a carer, it is also worth considering whether you have suitable protection in place while carrying out your role. You can learn more about Carers Insurance here.
