Night shift sleep planner
Put in your shift and commute to get a daily plan: when to stop caffeine, when to sleep, and when a short nap helps before you head back in.
Your day between nights
- 01:00Last caffeineAbout 6 hours before you sleep. Switch to water or decaf after this.
- 06:00Shift endsWear sunglasses on the way home if it's light. Morning light tells your body it's daytime.
- 07:00–14:30Main sleepDark, cool, quiet room. Blackout blinds, phone on do-not-disturb. Keep to the same time on work days.
- 19:30–20:00Optional nap20–30 minutes before your shift. Short enough not to wake up groggy.
- 22:00Next shift startsEat a proper meal before you go, and lighter snacks overnight.
General guidance for healthy adults, not medical advice. If you're struggling to sleep or stay alert, speak to your GP and ask your employer about the night worker health assessment.
Sleeping well on nights
Most people sleep best on nights by going to bed soon after getting home, in a properly dark room, and keeping the same sleep time on every work day. Light in the morning tells your body it's daytime, so sunglasses on the way home help.
Caffeine stays in your system for hours. Stopping around 6 hours before you plan to sleep makes it easier to drop off. A 20–30 minute nap before a shift can help you stay alert without leaving you groggy.
Common questions
What is the best time to sleep after a night shift?
For most people, as soon as possible after getting home. Sleeping straight away, in the dark, tends to give longer and better sleep than staying up and sleeping in the afternoon.
How much sleep do night workers need?
The same as anyone else, usually 7–9 hours for adults. Daytime sleep is often shorter, so a pre-shift nap can help make up the difference.
Should I nap before a night shift?
A 20–30 minute nap an hour or two before you leave can improve alertness. Keep it short so you don't wake up groggy.