Night Shift Sleep Guide

Quick Sleep Guide After Night Shift

TOP 3 STRATEGIES

1. Blue-Blocking Glasses – Wear amber/orange glasses on commute home (blocks melatonin-suppressing light)
2. Warm Shower – 10 min warm shower 1-2 hours before sleep (triggers cooling = sleep onset)
3. Fixed Schedule – Sleep within 1-2 hours of getting home; wake same time on work days

SLEEP CAVE: Complete darkness • Cool (60-67°F) • White noise • Phone off

AVOID: Caffeine last 4-6 hrs of shift • Heavy meals • Bright screens • Alcohol

MINDSET SHIFT: LET GO OF PERFECT SLEEP

Trying too hard to sleep backfires. Worrying about imperfect sleep increases arousal and makes sleep worse. Accept that some nights won't be great—and that's okay. Imperfect sleep is still restorative.

SCHEDULED WORRY (5-10 MIN BEFORE BED)

Brain Dump (3 min) – Write everything on your mind. No organizing, just get it out.

RELAX TO SOAR PLANNER: Tomorrow's Top 3 (1 min) – List 3 priorities for tomorrow. Creates closure.

Thought Defusion (2 min) – Notice thoughts without engaging: "That's my work worry." Let them pass.

4-7-8 Breathing (2 min) – In (4 counts) → Hold (7) → Out (8) → Repeat 4x

Progressive Muscle Relaxation (5 min) – Tense 5 sec, release: Feet → Thighs → Hands → Shoulders → Face

RESOURCES: Moby's Long Ambients (Spotify/YouTube) • Endel App