How to Sleep During the Day: A Guide for Night Shift Workers
By WellnessVigor · Updated October 9, 2026 · 9 min read
Nurses, factory workers, drivers, security staff, call-centre agents: millions of people work while everyone else sleeps. Then they have to sleep while the world is bright and noisy. Your body clock is built to be awake in daylight, so daytime sleep is often shorter and lighter.
You cannot change your shift, but you can make daytime sleep much easier. These tips are based on guidance from the CDC’s National Institute for Occupational Safety and Health (NIOSH) and sleep experts.
Quick answer
Go to bed soon after your shift, make the bedroom completely dark (blackout curtains or an eye mask), block noise with earplugs or white noise, keep the room cool, and wear sunglasses on the way home. Protect a regular sleep block and add a nap before your shift if you need it.
Your internal body clock (circadian rhythm) is set mainly by light. Daylight tells your brain to be alert, so even when you are exhausted after a night shift, your body is pushing you to stay awake. Add traffic, deliveries, phones and family noise, and daytime sleep often ends early.
Before you leave work
- Cut caffeine in the last several hours of your shift so it does not keep you awake at home.
- Keep a small snack rather than a large meal near the end of the shift. NIOSH suggests a light snack with some protein and carbohydrate before bed so hunger does not wake you.
On the way home
- Wear sunglasses, even on cloudy mornings. Morning light is a strong “wake up” signal to your brain.
- Avoid errands if you can. Every hour of daylight makes falling asleep harder.
- Drive safely. If you are very drowsy, nap before driving or use other transport.
Set up your bedroom for daytime sleep
Make it truly dark
NIOSH advises making your room so dark you cannot see your hand in front of your eyes. Use blackout curtains or shades on bedroom and bathroom windows, block light under the door, or wear a comfortable eye mask. If you need light to get up, use a dim red night light, which disturbs sleep less than white or blue light.
Make it quiet
Use earplugs or a steady white noise machine or fan. Turn your phone to silent and put a “Sleeping” sign on the door. Ask family members not to disturb you and to keep noise down.
Make it cool
Daytime bedrooms heat up. Keep blinds closed, run a fan or AC, and aim for around 65°F (18°C).
Build a daytime sleep routine
- Sleep as soon as you can after your shift and protect that block. Sleep experts often recommend getting most of your sleep in the morning hours.
- Keep a short wind-down routine: shower, light snack, dim lights, no work emails.
- Take a nap before your shift if your main sleep was short. Even a short nap can improve alertness.
- Stay consistent on work days. Switching back to a day schedule every weekend makes it harder for your body to adjust.
When to get help
Some shift workers develop shift work sleep disorder: ongoing insomnia when trying to sleep and strong sleepiness at work. See a doctor if you feel dangerously drowsy at work or while driving, cannot sleep despite good habits, or rely on sleeping pills or alcohol to sleep. Loud snoring with pauses in breathing should also be checked for sleep apnea.
Shift work makes sleep harder, but structure helps. The 14-Day Sleep Reset gives you a simple routine you can adapt to your schedule.
Keep reading
Frequently asked questions
How many hours should a night shift worker sleep?
Is it better to sleep right after a night shift?
Do blackout curtains really help day sleepers?
Should night shift workers take melatonin?
Sources
This article is for general information only and is not medical advice. See our Medical Disclaimer.