Night shifts, still you

A rota-smart plan that actually fits your life.

Author: SHEIQ Editorial • Editor: SHEIQ Studio • Clinically Reviewed by: — (pending)
Updated: 7 Oct 2025 • Read time: ~10 minutes
Who this helps: UK women who work rotating nights/earlies/lates (NHS, retail, hospitality, logistics, emergency services) and want steadier sleep, energy and mood without turning life upside down.

Jump to a section

Start here • Self-check • Red flags • Why this happens • Fixes for today • Cycle tweaks • SHEIQ Roster Map™ • Scene kits • Decision ladder • Talk to your GP/Occupational Health • Downloads • Sources

Start here (3 quick wins)

• Set your “anchor” wake-up. Pick one wake time you can keep on most days (e.g., 09:30 on recovery days, 16:00 on night-shift days).
• Guard two dark blocks. Darken your sleep window (eye mask/blackout) and dim the last 30 minutes before bed.
• Time your caffeine. Stop caffeine 6 hours before your main sleep (tea/coffee/energy drinks/cola).

You’re not “bad at nights.” Shift work fights your body clock. This guide is information, not medical advice—small, steady rituals can still help a lot.

Today at a glance (so it feels doable)

• Time today: ~9 minutes total
• You’ll need: eye mask or darker curtains • earplugs/white-noise app • a water bottle • simple snack plan
• Likely wins by Day 7: faster wind-down • fewer 03:00 crashes • safer drive home

Self-check (2 minutes)

Tick what fits this week:

• Struggle to fall asleep after nights
• Wake too early (neighbours/kids/daylight)
• Hit the 03:00–04:00 slump on nights
• Use caffeine late just to cope
• Feel moody or tearful the day after nights
• Commute feels risky (micro-sleepy)
• Skip food then binge at odd hours

Keep this list for your GP/Occupational Health chat.

Red flags (get urgent help / safety)

• Do not drive if you feel sleepy or have had micro-sleeps. Arrange a lift, nap before driving, or use public transport.
• Seek urgent help (NHS 111/999) for chest pain, sudden shortness of breath, fainting, or neurological symptoms.
• Tell your manager/Occupational Health if sleepiness affects safety-critical tasks (machinery, medication rounds, driving, lone working).

Why this happens (plain English)

Your body clock wants light in the day and sleep in the dark. Nights flip that. Bright light at the wrong time, irregular meals and late caffeine make your clock confused—so you get wired at work and wide-awake in bed.
Good news: you can nudge the clock with timed light, darkness, food and caffeine, and by protecting an “anchor” wake-up that keeps your rhythm steadier across a messy rota.

This guide supports, not replaces, your clinician’s advice.

Fixes for today (you control these)

1) Build a simple sleep environment (3 minutes)

• Darken sleep: Wear an eye mask or use blackout liners; close gaps around curtains.
• Quieten noise: Use earplugs or a white-noise app.
• Cool the room: Crack a window or move the duvet aside; UK homes often have no AC, so aim for airflow.

2) Time your light (2 minutes to plan)

• On nights: Keep it bright at work (seek well-lit areas on breaks).
• After nights: Wear sunglasses on the way home (even in grey daylight) and go dark in your sleep window.

3) Tame your caffeine (2 minutes to plan)

• Use early, stop early: Have caffeine in the first half of your shift; stop 6 hours before your main sleep.
• Swap late-shift caffeine for cold water or peppermint tea.

4) Simple fuel & water (2 minutes)

• Pack one steady snack (protein + fibre—e.g., yoghurt + oats, hummus + veg, cheese + oatcakes).
• Sip water regularly; dehydration worsens fog and headaches.

Snack timing mini-grid (so 03:00 crashes don’t win)

Rule of thumb: protein + fibre beats sugar spikes. Keep water nearby; skip heavy meals in the last hour of any shift.

Cycle tweaks (the SHEIQ way)

Hormone shifts can magnify sleep swings across the month. Use this as a kind overlay:

• Elevate (earlier phase): Keep the anchor wake-up; stop caffeine 6 hours before sleep; guard darkness.
• Ignite (ovulatory/busy mid-month): Plan your brightest light early in shift; front-load caffeine, then switch to water.
• Radiate (luteal/PMS): Bring bedtime forward by 30 minutes on recovery days; prioritise calm wind-down (no screens last 30 minutes); pack gentler snacks to blunt cravings.

SHEIQ Roster Map™ (14-day rota-smart plan)

SHEIQ tools are co-designed with UK women. Use this map whenever your rota changes.

1) Pick an anchor wake-up

• Choose one wake time you can keep ≥5 days/week (e.g., 16:00 on night weeks; 09:30 otherwise). Set it in your phone as “Anchor”.

2) Plan light & caffeine windows

• Nights: Bright light in first half; caffeine only in first half.
• After nights: Sunglasses home; no caffeine after your last planned cup.

3) Protect two dark blocks

• 30 minutes pre-sleep (dim, quiet, no screens) + your whole sleep window (mask/blackout).

4) Commute safety

• If drowsy, don’t drive. Nap 15–20 minutes before travel or take public transport.

What success looks like by Day 7/14

• By Day 7: quicker wind-down, fewer 03:00 crashes, steadier mood.
• By Day 14: safer commutes, fewer post-shift headaches, more predictable hunger.

Rule of 2s

• If you’re still exhausted after 2 weeks of using the Roster Map or you feel unsafe >2×/week, speak to GP/Occupational Health.

Pro track (optional, for frequent rotas or safety-critical roles)

• Pre-commute nap (15–20 min) at the end of a night if you feel heavy-eyed. Nap first, then caffeine (if needed).
• Caffeine after nap only: one small coffee immediately after waking from the nap; none within 6 hours of your main sleep.
• Bright environment before nap, dark after: use bright light to stay alert until your nap; sunglasses → dark bedroom once home.
• No driving if still drowsy: use public transport or a lift; escalate to Manager/Occ Health if this is recurrent.

Prefer WhatsApp? Message SHIFT to our SHEIQ number to get the SHEIQ Roster Map™ as a pocket guide in chat (gentle reminders only if you say yes).

Scene kits (pick what fits your life)

Pre-night routine (60 minutes before leaving)

• Eat a small, steady meal (protein + carbs).
• Pack water and one snack.
• Set a caffeine cut-off alarm (e.g., 02:00).
• Do a 5-minute wind-up (stretch, shower, uniform)—then go.

On-shift (especially 01:00–05:00)

• Stand and move for 2–3 minutes each hour if you can.
• Use brighter spaces for breaks in the first half of the shift.
• Switch to water in the second half; avoid energy drinks after your cut-off.

Commute home

• Wear sunglasses; avoid bright light on eyes.
• Nap 15–20 minutes before travelling if heavy-eyed.
• Don’t drive if you feel sleepy—choose public transport or a lift.

Decision ladder (what to try next)

• Step 1 (14 days): Anchor wake-up + light/caffeine windows + two dark blocks + snack/water plan.
• Step 2: Still wiped? Speak to Occupational Health/GP. Ask about fatigue risk assessment and rota adjustments.
• Step 3: If snoring or gasping at night (on off-days) or daytime sleepiness, discuss sleep apnoea screening.
• Step 4: Safety first: if you feel unsafe at work or driving, escalate to manager/Occ Health immediately.