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Work Your Sleep Schedule Around Night Shifts

Even if there’s no flexibility as to the shifts you work, what you do before, during, and after the night shift can make a huge difference to your sleepiness and general mood. We’ve gathered some tips and ideas for how you can make your night shift just a little bit easier.

Before Your Night Shift

Adjust your sleep pattern - Most people can cope with up to a 2-3 hour shift in their sleep-wake cycle. If you have a few days before you start night shifts, it’s a good idea to gradually adjust your sleep and wake-up times to match your new schedule. For example, you could go to bed two hours later each night and get up two hours earlier each morning.

Take a nap before you go to work to reduce sleepiness when you’re working - If you’re a natural early bird, try a long nap for up to three hours to reduce your sleep debt. However, if you’re a night owl, you’ll find it hard to sleep in the afternoon, but try to get at least a twenty minute nap before you’re getting ready for work. Remember, napping for more than thirty minutes may cause you to enter a deep sleep, and it can take about an hour to feel fully alert again after waking up. Therefore, if your nap is longer than this, allow time to wake up afterwards.

While You’re at Work

Seek out bright lights - As your circadian rhythm determines when you feel alert or sleepy, and is influenced by light, being surrounded by light will help you feel more awake. Even if your work area needs to be dimly lit, break rooms should be well lit. If your workplace feels too dark, speak to your employer about increasing the brightness of the lighting. You can read more about circadian rhythm here.

Eat regularly - When you have the same shift for at least a few days, eat a meal or snack at the same time each day. This’ll promote regular body cycles. If you’re working night shifts for several nights, eat your ‘lunch’ mid-way through your shift.

Try to get a nap -  A mid-shift power nap for up to thirty minutes will be more beneficial than a cup of coffee.

Limit caffeine - A cup of tea or coffee can be helpful at the start of your shift to promote alertness. However, if you take frequent cups or have a cup within a few hours of when you’ll go to sleep, this can make it harder to fall asleep. It’ll also keep you from falling into a deep, restful sleep, and you might not sleep for as long.

After Your Night Shift

Try to avoid driving - You’re at higher risk of having a car accident if you drive after a night shift as you could be experiencing sleepiness, and it could be hard to concentrate. If public transport, getting a lift, or hailing a taxi isn’t practical, then vary your route home so that you’re less likely to be driving on autopilot. If you’re very tired, take a short nap before setting off.

Avoid bright lights - This can be hard if the sun is up when you leave work, so you could try wearing dark sunglasses on the way home. As daylight signals to your body to stay awake, wearing sunglasses or a hat may encourage the production of melatonin so that your body is ready to sleep when you get home.

Sleeping After a Night Shift

Follow a regular routine - When you get home, it can be helpful to follow a regular ‘bedtime’ routine to let your body know that it’s time to get ready to go to sleep. This routine could include a light snack, a warm bath, brushing your teeth, and soothing music. It could end with relaxation exercises or reading a book before you go to sleep.

Avoid clocks or alarm clocks - If you see clocks or alarm clocks during your rest time, this may make you feel anxious about how much time you have to sleep, or when you have to wake up.

Have a good sleeping environment - Having a comfortable bed in a dark, cool, and quiet room is essential to a good sleep. Invest in blackout curtains to keep out the sunlight. Also, try to block out any noise – install double glazing or use ear plugs.

Keep friends and family informed - Avoid daytime disturbances, like phone calls or a knock on the door, by letting your friends and family know when you’ll be sleeping during the day. If you have housemates, let them know so that they can try to keep the noise down when they’re up.

Velfont Igloo Cooling Mattress Protector

Velfont Igloo Cooling Mattress Protector

This Velfont temperature-regulating Quilted Mattress Protector provides a constant microclimate for your sleeping environment, not too hot, not too cold. This cooling mattress protector is ideal for people who experience fluctuations in temperature at night. The thermo-regulating Outlast® fabric acts as a buffer from changes in temperature and humidity during the night that affect sleep, creating a constant microclimate throughout the night. Helping to maintain a constant temperature, this mattress protector does all the work while you enjoy a peaceful sleep, letting you wake up feeling and looking more refreshed. The thermo-regulation of this 100% cotton quilted mattress protector also helps to reduce body perspiration as air circulates inside the filling thereby eliminating moisture that can accumulate and ensuring effective breathability. A fully elasticated skirt prevents this cooling quilted mattress protector from moving while you sleep.

  • 100% cotton blended with thermo-regulating Outlast® fabric
  • 100% cotton filling
  • For mattress depths up to 35cm and lengths up to 200cm
  • Fully elasticated skirt
  • Machine Washable at 40°C
  • Suitable for tumble drying on low
  • Ideal to be used with memory foam mattresses and pillows
Relyon Ullswater Natural Silk 2900 Mattress

Relyon Ullswater Natural Silk 2900 Mattress

Truly the most luxurious mattress in the Natural Collection. The Relyon Ullswater Natural Silk 2900 has a combined spring count of 2900 from the pocket springs in the heart of the mattress and mini pocket springs in the pillowtop that help distribute weight evenly, minimising pressure on the body and resulting in an undisturbed night’s sleep.

Cashmere and silk elevate the levels of plush comfort in this truly sumptuous mattress. 2900* Pocket Springs: Pocket springs move independently and so provide the best postural support. The individual pocket springs follow and support your body shape and weight. *King size. Firm Edge Support: Firmer springs along the sides add strength to the edge of the mattress to allow you to use the whole surface of the mattress as a sleeping area. Spring Tension: Available in one tension only.

  • Pillowtop Layer Featuring Mini Pocket Springs: A soft comfort layer above the supportive mattress featuring mini pocket springs for further postural support. Deep Soft Layers: A dust-free filling providing softness and resilience.
  • Cashmere & Silk: Cashmere hair and the finest silk fibres are blended into a durable insulation layer. This layer also provides a supportive feel.
  • Cotton Blend Layer: A combination of cotton and luxurious soft white fibre is formed into a deep layer for guaranteed quality and softness.
  • Cotton Rebound Layer: This cotton layer is designed with responsive rebound properties that complement the pocket springs to help provide the most comfortable feel.
  • No Turn: No need to turn the mattress, although regular rotation will extend its life.
  • 3 Rows of Side Stitching: Provides a more robust mattress border than a standard mattress.
  • Traditionally Hand Tufted with Wool Tufts: This traditional skill ensures all loose fillings are secured to provide the perfect finish to your mattress.


  • 8 Year Guarantee
  • Mattress Depth: Approx. 30.5cm
  • Tension: Medium
Fine Bedding Co Breathe 4 Seasons Duvet

Fine Bedding Co Breathe Four Seasons Duvet

The Fine Bedding Company Breathe Four Seasons Duvet 

The Breathe Duvet from The Fine Bedding Company is specially developed to offer you a more refreshing night’s sleep.

The cover is made from luxurious 100% breathable microfibre. The filling is made from an intelligent blend of Smartfil® and modal ingredients, it can help to regulate a person’s temperature to their optimum throughout the night to ensure a better sleep experience.

The addition of modal (a fibre blend made from natural raw materials and polyester) absorbs and disperses excess humidity, wicking moisture away from the body leaving you feeling fresh yet cosy and comfortable all night long.

This superb Four Seasons duvet provides you with three tog options in one:

  • 1 x 4.5 tog for Summer use.
  • 1 x 9.0 tog for Autumn/ Spring use.
  • When used together, a 13.5 tog for Winter use.
  • Breathability - Excellent. Weight - Light. Durability - Good.
  • Cover: 100% Textured Breathable Microfibre
  • Filling: 80% Smartfil Microfibre/ 20% Modal
  • Moisture-wicking modal fibre
  • Breathable microfibre cover
  • Non-allergenic
  • Washable at 60°C
  • Suitable for tumble drying


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