Shift Worker Sleep Solutions: Tools and Routines that Actually Work

Working nights or rotating shifts can feel like you’re always swimming against the current. While the rest of the world is winding down, you’re gearing up — and when it’s finally time to sleep, your body might refuse to cooperate. Between a circadian rhythm that wants you awake in daylight, constant interruptions, and shorter, lighter rest, shift work makes quality sleep a real challenge. 

A consistent sleep routine that includes relaxing bedtime activities is one of the best ways to anchor your circadian rhythm, no matter what time you go to bed. Keep reading to learn more about how to get better sleep with shift work, and how Hatch Restore can help.

Table of contents

1. Ideal sleep environment for shift workers
2. How to create a sleep routine with a nontraditional schedule
3. Common challenges and how to overcome them 
4. FAQs
5. Conclusion

Ideal sleep environment for shift workers

The best environment for day sleepers is one that helps your mind and body wind down after your shift. Even if you’re going to sleep during the day, you’ll sleep better if your body thinks it’s nighttime. A simple shift worker sleep setup can go a long way towards better-quality Zzzs.

• Blackout curtains. One of the best ways to simulate night is to create a dark space. Keep your bedroom curtains closed, and if you can, hang blackout shades that keep light from leaking into your sleep space.
• White noise. If you go to bed during the day, it can help to block out disruptive sounds. White noise, which plays all sound frequencies at the same level, is a helpful way to prevent other noises from waking you up.
• Cool temperature. It’s easier for the body to sleep in a cooler space. If possible, set your thermostat to 65-68°F before bedtime. Go with lightweight, breathable bedding and sleepwear to stay comfortable as you rest.
• No screens. Blue light from your phone, tablet, or computer can block the release of melatonin. Leading up to bedtime, do your best to stay off your phone and instead focus on relaxing activities. 

Even if your sleep schedule changes, try to be consistent with your sleep environment. Your sleep space can serve as a cue to help your body wind down, even if your circadian rhythm is misaligned with your work schedule.

How to Use Hatch Restore for Shift Work

Create circadian cues

Your body relies on certain cues to release melatonin, the hormone that helps you get sleepy. Light is one of the most important influences on melatonin production. When it’s time to rest, turn off the “big lights” and use Hatch Restore’s soft, colored lights to cue bedtime. Tip: white and blue light can be activating — go for soothing red and orange hues instead. 

Unwind with relaxing content 

Trying to relax after a busy shift — especially when it’s daytime — is no easy feat. Relaxing activities like stretching, mindfulness, and deep breathing can help you shift out of fight-or-flight mode and into a more restful state. Hatch Restore makes it easy to set up calming bedtime routines with cozy bedtime stories, soothing meditations, and funny podcasts that help you ditch your phone at night. 

Mask daytime noise

Whether traffic, chirping birds, or your upstairs neighbors, daytime sounds can make it hard to wind down for sleep. In addition to relaxing audio content, Hatch Restore has a full library of color noises (think white, brown, and pink noise) that can effectively block out background noise while you try to get some Zzzs.

Ease into the morning with a sunrise alarm 

Shift workers often feel groggy when they wake up because their circadian rhythm is misaligned with their work schedule. Sleeping during the day means battling lower melatonin, higher body temperature, and outside cues like light and noise, all of which make sleep less restorative.

Hatch Restore’s sunrise alarm can help you ease into the morning by simulating a sunrise with gentle light and sound. Set your alarm to start up to 60 minutes before you want to wake up, so you can ease into the morning (without the pesky brain fog or jarring alarm sound).

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Common challenges and how to overcome them

Trouble falling asleep in daylight

Daylight can interfere with the release of melatonin, the hormone that helps you fall asleep. If you’re struggling to wind down when it’s light out, try to create a relaxing, dark sleep environment. 

From the time you get home from work, keep the blinds closed and swap big, overhead lights for dimmer lamps. Turn on a red or orange light on your Hatch Restore to cue your body that it’s time to relax before bed. A sleep mask can also help improve your sleep, especially if you don’t have black-out curtains in your room.

Inconsistent shift times 

Many shift workers have unpredictable schedules. For example, you may work 11PM-7AM one night, and a regular day shift the next time you go to work. Hatch Restore can help your body adjust more smoothly to an erratic schedule. 

Think of the light on your Restore as an anchor. Whenever you need to wake up, use brighter light to signal morning to your brain. When it’s time to rest, switch to warm, dim light (like amber light) to cue bedtime. Even if the clock changes, a consistent pattern of light and dark tied to your own sleep schedule can help you get the quality rest you need.

Feeling groggy upon waking 

Not feeling energized when you wake up? Hatch Restore’s sunrise alarm can help you ease into the morning (without a jarring alarm sound). By gradually brightening before your scheduled wake time, a sunrise alarm mimics the natural rising of the sun and helps suppress melatonin. This can make it easier to transition out of sleep. If you wake up in darkness, the artificial sunrise can also be a light cue your body is missing, which can boost your energy levels.

Frequently asked questions

Can I use Hatch Restore during the day?

Hatch Restore can help you create cues that support your circadian rhythm, no matter what time of day it is. You can also use Restore to create a relaxing environment that helps you fall asleep during the day if you work overnight. For example, soothing red light and a sound bath meditation can help you unwind after a long shift while reminding your body that it’s time to sleep. When you sleep, you can block disruptive sounds in your environment with brown or pink noise.

What if my sleep shifts every week? 

If your sleep schedule shifts every week, your body’s internal clock won’t have a stable rhythm to sync with, which can make you feel jet-lagged even without travel. The key is consistency within each schedule. Try to anchor yourself with steady sleep and wake times on workdays, use light and darkness to cue your body when it’s “day” or “night,” and protect your rest with good sleep hygiene. These small rituals give your brain and body clear signals, even when your actual hours keep changing.

Can Hatch Restore help reduce sleep anxiety? 

Hatch Restore can help ease sleep anxiety by helping you create relaxing rituals that help your mind and body shift from the day’s stress to a state of relaxation. Restore’s phone-free controls and features also discourage you from phone use, so you don’t look at blue light or activating content that can make you feel wired when it’s time to sleep. If your sleep anxiety consistently makes it hard to rest, check in with a medical provider. 

Conclusion 

As a shift worker, it can be hard to get the quality sleep you need to feel energized — but better sleep is possible no matter what time you get home. Prioritizing a predictable sleep routine and creating cues that signal to your body when it’s time to relax can make it easier to get restorative sleep. 

Ready to start your journey toward better sleep as a shift worker? Learn how Hatch Restore can help you personalize a routine that improves your Zzzs, so you can feel your best both at work and at home.