We spend about a third of our lives sleeping—at least, we hope to. But for shift workers, getting adequate sleep often feels like an unattainable goal. If you’re struggling with sleep, you know that proper rest is essential for your health. Siavash Panah, MD, a sleep medicine specialist with Banner Health, offers valuable tips for those working non-traditional hours.
Why sleep matters for your health
Sleep is not just a way to "rest" your body—it’s vital for your physical and mental well-being. Dr. Panah emphasized that not getting enough sleep can have serious consequences, both in the short and long term. "If you don’t get proper sleep over time, your body undergoes significant strain," Dr. Panah explained. "This can lead to decreased cognitive function, mood changes and physical exhaustion. Tired individuals are more likely to make errors at work, and there’s a higher risk of accidents, especially while driving."
Chronic sleep deprivation can also affect your cardiovascular health, lead to weight gain and increase the risk of strokes and inflammation. "This inflammation has even been linked to certain types of cancer," Dr. Panah noted. In fact, recent studies have classified shift work as a probable carcinogen—a potential cause of cancer.
Who struggles with shift work sleep disorder?
Shift work is becoming more common, with an estimated 15-20% of Americans working non-traditional hours, including night shifts. As society continues to operate 24/7, this number is expected to grow. Professions like law enforcement, health care, retail and aviation often rely on shift work to meet public needs.
Dr. Panah shared, "Before diagnosing shift work sleep disorder, I rule out other sleep disorders, such as sleep apnea or insomnia. Many shift workers have more than one condition affecting their sleep." He added, "Shift work sleep disorder is diagnosed when a person has trouble sleeping during their regular hours but would sleep normally if their schedule aligned with a traditional 9-5."
Your body’s natural rhythm: Why sleep is hard to come by
Humans, like all living things, have a circadian rhythm—a biological clock that controls when we sleep and when we wake. This rhythm is influenced primarily by light, which is why working nights can feel like fighting against your body’s natural tendencies.
Dr. Panah explained that some people are naturally inclined to be "night owls" while others are "morning larks." "Although some people naturally prefer staying up late, most people’s sleep-wake cycles don’t align with overnight work hours. This misalignment can make it difficult to stay alert and focused during night shifts."
Tips for shift workers to improve sleep
If your job requires you to work outside of traditional hours, these strategies can help you maintain a healthier sleep routine:
- Stick to a consistent schedule: Dr. Panah recommends sticking to the same sleep schedule for at least four days in a row. Constantly switching between day and night shifts can disrupt your body’s ability to adapt and get restful sleep.
- Get exposure to natural light: Light plays a major role in resetting your circadian rhythm. If it’s still dark when you wake up for your night shift, consider using a lightbox or special lightbulbs designed to simulate daylight. Dr. Panah suggests using these light sources during your shift if necessary.
- Wear dark glasses on your way home: To help your body transition from "awake mode" to "sleep mode," wear sunglasses or other dark glasses after your night shift. This will reduce light exposure and help you wind down.
- Limit caffeine: While caffeine can boost alertness during a shift, it’s best to avoid it later in the shift. Consuming caffeine too late in your shift can make it harder to sleep once you get home.
- Consolidate sleep: If possible, try to block off 7-8 hours for uninterrupted sleep. If you can’t manage this, two shorter blocks of 3-4 hours may still allow your body to get deep, restorative rest.
- Avoid screens before sleep: The blue light emitted by phones and tablets can interfere with your sleep. Dr. Panah recommends putting your phone on "Do Not Disturb" and charging it across the room to create a sleep-friendly environment.
- Seek professional help: If your sleep problems persist, consult your healthcare provider. A sleep evaluation, diagnostic testing or even medication may be necessary to address your specific sleep issues.
Take charge of your sleep for a healthier life
If you’re struggling to sleep, it’s likely affecting many areas of your life. Fortunately, lifestyle changes and medical interventions can often help improve your rest. To get the guidance you need, schedule a visit with a Banner Health physician and take the first step toward better sleep.
Recommended reading
- The True Dangers of Driving When You’re Sleepy
- Your Guide to the Amount and Stages of Sleep You Need
- Want to Go to Sleep Earlier? These Tips Can Help
