How to Switch From Night Shift to Day Shift

Updated April 17, 2017

Some employers require that their employees work day shifts during the weekdays and night shifts on the weekends. Most night shifts come with an increase in pay so picking up a late shift here and there can do wonders to your paycheck. But this kind of sudden disruption can wreak havoc on your sleeping schedule. Following a few easy techniques can ease the switch from night shift to day shift.

Take a nap after your last night shift. For example, if your night shift ended at 7a.m., sleep until noon or 1 p.m. If you sleep for a bit, you are less likely to be drowsy and won't sleep all day like normal.

Stay physically active during the daytime. Go to the gym, take a long walk around the neighbourhood or go for a jog. Engage in any activity that keeps you awake and physically active. Its best to avoid watching a movie or reading a book because its too easy to drift into sleep. Stop exercising within three hours of bedtime.

Drink caffeine to stay awake in the daytime when drowsiness sets in. Many people rely on some type of caffeine whether it be cola or a cup of coffee or tea to get through a sudden shift change. Do not drink caffeine within three hours of bedtime.

Start winding down for bed around 8 p.m. or 9 p.m. Engage in some bedtime rituals such as reading a book, listening to relaxing music or white noise or write in a journal to relieve stress. Set the temperature to cool in your bedroom. Keep the room dark as any exposure to light can stimulate you too much.

Things You'll Need

  • Caffeine drink
  • Journal
  • Book
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