All those in policing work tirelessly to keep the public safe, 24 hours a day. But it’s a demanding job, for both officers and staff, with plenty of challenges – including night shifts. Some people adapt to night shifts easier than others. If you’re feeling like a zombie the day after, this post will give you practical, actionable strategies and useful resources to help you sleep better after a night shift.
This post at a glance – how to sleep better after a night shift
Here's a quick summary of what you'll find in this post. Scroll down to explore each topic in more depth and find practical advice.
- The science behind a night shift: it can be difficult to sleep after a night shift because it goes against our natural body clock. The key is to optimise our sleep pattern to align with our shift.
- Using light to shift our body clock: as a rule of thumb, it’s best to increase light exposure at the start of a shift to maintain alertness (a light box can help). Once a shift ends, it’s important to limit exposure to light.
- Strategies for limiting exposure to noise: earplugs and white noise can help to block out external noise.
- What, and when, to eat to sustain your energy during a night shift: start a shift with plenty of protein, Use plant-based snacks to top up your energy. Your last full meal should be at least 2-3 hours between your last meal and bedtime.
- Strategies for winding down after a stressful shift: stress management techniques (such as progressive relaxation and box breathing) can help you wind down after a shift.
- If lifestyle changes aren’t helping, reach out to your wellbeing team for tailored support.
Continue reading to explore each topic in more detail.
Why it can be difficult to sleep after a night shift
Our bodies follow a natural 24‑hour rhythm of activity and rest. Over hundreds of thousands of years, we’ve evolved to move, interact and eat during daylight hours and to sleep at night. This built‑in cycle is known as the circadian rhythm.
Night shifts work against these instincts. They can leave us feeling tired during a shift when we want to be alert, then wide awake once we finish when we most want to sleep.
Sleeping better after a night shift starts with optimising our natural cycle to align with our rota.
Bright light at the start of a night shift
To help your body adapt to a night shift, it’s important to get plenty of bright light during the first part of your shift.
If you’re working indoors, make sure lights are on and bright. If you’re outside, try to stay in well‑lit areas. This helps boost alertness and shift your internal clock.
If you really struggle to stay awake during night shifts, research suggests that sitting near a bright light box can help.
- If you’re likely to be on call, exposure for 40 minutes before your shift can help.
- If you’re at your desk, getting three 15-minute exposures in the first part of the shift can help with your alertness.
Avoid light at the end of your shift
Towards the end of your shift, it helps to limit your exposure to light (if possible and practical). Darkness prompts the brain to release melatonin, the hormone that signals your body to prepare for sleep.
That said, you can’t always control lighting during a shift, but once it ends, try to reduce light exposure as much as possible. If you’re travelling home in daylight, wear sunglasses to block some of the brightness.
When you get home, make your bedroom as dark as you can. Blackout blinds or a sleep mask are both good options for preventing sunlight from disturbing your daytime sleep.
If you get up during the day to go to the bathroom, also try to avoid exposure to daylight.
Avoid noise at the end of your shift
Trying to sleep while others are active can be tricky. Use earplugs or white noise to block out noise.
It also helps to let your family know when you’re working nights so they can be mindful of noise while you’re resting.
Coordinating different routines isn’t always easy, but small adjustments can make a big difference to everyone’s sleep quality. Get tips on managing these challenges as a family.
Nutrition for regulating sleep
Night shifts don’t just disrupt your sleep pattern, they can also interfere with eating habits. So what you eat, and when you eat it, can make a real difference to how well you sleep after a shift.
- Start your shift with a good source of protein: protein keeps you fuller for long than simple carbohydrate foods.
- Reduce intake of processed foods and foods high in sugar and saturated fat: the body struggles to process these at night, which can raise blood sugar and make it harder to sleep once your shift ends.
- Wait at least 2-3 hours between your last meal and bedtime: this gives your body time to digest the meal, reducing the risk of interrupted sleep.
- Limit caffeine: stay hydrated during your shift, but keep caffeinated drinks to the first half only.
- Choose plant‑based meals and snacks through the night: they’re easier to digest and provide steady energy. Fruit, easy‑to‑eat vegetables like carrots and a handful of nuts all work well.
- Find more nutrition guidance for policing, including a 5‑day shift worker meal plan
Winding down
In policing, there are always external factors you can’t control. Late callouts, high intensity jobs and stress at home can all influence how you feel at the end of a night shift – and affect the quality of your sleep.
Good stress‑management techniques can help you cope with these pressures and wind down once your night shift has finished.
Progressive relaxation technique
This technique helps ease physical tension by tensing and relaxing individual muscle groups, one at a time. It’s simple and can be done at your desk after a shift, on public transport or in your car before heading home.
- Tense the muscles
Take a slow, deep breath and tense the muscles as hard as you can for five seconds. It’s important to really feel the tension in the muscles, even if it causes some mild discomfort or shaking.
- Relaxing the muscles
After five seconds, let all the tightness flow out of the tensed muscles as you exhale. The muscles should be loose and limp. Notice the difference between the tension and relaxation.
Box breathing
Rhythmic, controlled breathing exercises can help reduce anxiety and stress. One simple method is box breathing.
- Inhale for a count of four.
- Hold for four.
- Exhale for four.
- Hold again for four.
- Repeat this sequence four times.
Again, you can do it at your desk after a shift or in your car before you make your way home.
Check out the box‑breathing timer below for an easy way to try this technique straight away.
Reaching our for further support
Sometimes lifestyle changes and stress‑management techniques aren’t enough.
If you’re feeling overwhelmed, recognising that you need support – and reaching out for it – is one of the strongest things you can do. Contact your wellbeing team, who will be able to offer guidance and additional support tailored to your needs.