Shift-Work Disorder: How to Sleep, Stay Safe, and Feel Better

Working nights or rotating shifts can leave you exhausted, foggy, and wired at the wrong times. That’s shift-work disorder: your body’s clock doesn’t match your work schedule. You may have trouble falling asleep, staying asleep, or staying alert while on duty. The good news? There are simple, practical steps that help most people sleep better and reduce risks on the job.

What helps right away

Start with timing. Treat sleep like a work shift—block out a regular sleep period and protect it like an appointment. Use blackout curtains or a sleep mask to make daytime sleep dark and quiet. Earplugs or white-noise machines cut distractions. Stick to the same sleep window whenever possible, even on days off, to stabilize your body clock.

Control light exposure. Bright light wakes you up; dim light prepares you for sleep. Get bright light in the workplace or during your commute home to help stay alert on shift. After work, wear sunglasses and limit screen time so your brain knows it’s time to wind down. If you can, use a dawn-simulating alarm clock or a light box during the first part of your shift—those tools shift the body clock in helpful ways.

Nap smart. A short nap before your shift (20–40 minutes) can boost alertness and performance. If you have a chance during long shifts, a 90-minute nap helps memory and recovery. Avoid long naps close to your main sleep time, though—those can make it harder to sleep later.

Medical options and safety tips

If lifestyle changes aren’t enough, talk to your doctor. Doctors sometimes prescribe wakefulness-promoting drugs like modafinil or armodafinil for people with persistent shift-work sleep problems. These can reduce sleepiness during work hours but don’t replace good sleep habits. Short-term use of sleep aids or timed melatonin can help some people reset their sleep window—use only under medical guidance.

Be honest about risks. If you drive home after a night shift and feel drowsy, don’t chance it. Take a short nap, get a coffee break combined with a brief walk, or use public transport when possible. Chronic sleep loss raises the risk of accidents, mood problems, and metabolic issues—so taking steps now prevents bigger problems later.

Finally, talk to your employer about shift scheduling. Forward-rotating shifts (day → evening → night) and consistent schedules are easier on the body than rapid back-and-forth changes. If swapping shifts is necessary, try to keep sleep blocks consistent.

Shift-work disorder is common, but it’s manageable. Start with sleep timing, light control, and smart naps. If you still struggle, ask a clinician about targeted treatments. Small changes can make a big difference in sleep, mood, and safety on the job.