Working the night shift comes with inherent challenges when it comes to feeling your best.

First, consider sleep.When we sleep during the day, it disrupts our body’s natural sleep patterns. Anyone who works late into the night knows that suppressing your body’s desire for sleep makes it harder to stay productive and alert. Research on night shift workers shows that when we go against our natural sleep cycles, our circadian rhythms (our body clocks) are disrupted, leading to worsening mood and poor decision-making.

Then, the way we eat is also affected. Research shows that eating at night can raise blood sugar levels, a risk factor for diabetes. Night shift schedules make it more difficult to plan meals, buy groceries, and connect socially with others, including our own family.

If you work the night shift, this guide shares small steps you can take to prioritize your health and strengthen your connections. Baby steps are small, science-backed steps that can help you develop new healthy habits. Most only take a few minutes, so no matter how busy you are, you can make time to attend.

Recharge

Get better sleep during the day and bring more activity to the night shift.

Set a caffeine cut-off.

If your shift ends too late, caffeine can prevent you from falling asleep. Switch to decaf or herbal tea after lunch—your bedtime self will thank you.

Pick a consistent bedtime and stick to it.

We associate bedtime with our kids, but a regular sleep schedule can train your body to rest at a bedtime that works for you, allowing you to maximize the restorative power of sleep.

Rid your bedroom of unwanted noise. 

Noise is one of the simplest and biggest barriers to deep sleep. Identify any sources of unwanted noise (starting with your devices) and remove them from the bedroom or silence them. If there is noise outside, consider using earplugs to reduce the sound.

Take your devices out of the bedroom.

Sleep challenges are made worse by the blue light emitted by screens. Remember to remove your phone or tablet from the bedroom before bed.

Every day, say no to one thing that gets in the way of your sleep.

For example, scrolling through the news, binge-watching shows, or losing yourself in social media. This can give you time to take a nap or get some extra sleep.

Start your day with a burst of light movement.

Research shows that starting the day with exercise allows us to better focus and make decisions. Even a simple stretch or a few squats can make a difference.

Take a one-minute stretch break whenever you can during your shift.

Stand up, change positions, walk around the room—anything to get your blood flowing.

Nourish

Make nutrition and hydration choices that allow you to transition healthily and mindfully.

Pick one day a week to prep work lunches in bulk. 

Eating out can quickly add financial and nutritional value. Whether it’s on the weekend or on a designated weekday, whip up a batch that will serve two or three work lunches, or meal prep on your days off so you’re ready for the week.

Bring your own snacks to work. 

Manage your diet during your shift by bringing brain-boosting snacks, such as a bag of nuts and seeds, almond butter with celery sticks, roasted chickpeas, hummus and baby carrots, coconut flakes, chia seed pudding or unsweetened berries yogurt.

Keep a water bottle at your station or in the break room.

You’ll avoid the temptation of soda and other sugary drinks. Plus, refilling your bottle throughout the night will provide you with much-needed rejuvenating micro-moments.

Drink a glass of water when you wake up.

We wake up dehydrated, so it’s important to stay hydrated and replace those lost during sleep.

Connect

For parents, working the night shift can put a strain on relationships with their children. Even if your schedules are different, there are small steps you can take to strengthen your connection.

Write notes, drawings, or jokes for your child to find throughout the day.

They can be as simple as “Have a nice day,” or they can hint at one of your favorite inside jokes.

Record a silly bedtime video.

If you work late, your co-parent or other adult can play the game for your child.

Use technology to create rituals, even if you can’t be physically together.

Sing a bedtime song together, read a book on the phone, or attend a family dinner over FaceTime.

Do a “sink sync,” where you connect with your child at the bathroom sink before bed. 

If your schedule allows, make sink time a part of your bedtime routine. Wash your face, brush your teeth, and enjoy some bonding time with your child before bed.