3. Get your household on board.
Enlist your family members/housemates in supporting your schedule. Post your work and sleep schedule on the refrigerator so they can see when you’ll be working, asleep, and awake. Try to find a daily meal you can share with family members so you stay connected even during the days you work. ((Ibid.))
4. Practice good sleep hygiene.
Practice good sleep hygiene by keeping a regular sleep schedule and creating an environment that is conducive to a good night’s sleep. This can help you avoid shift work sleep disorder, a common circadian rhythm problem that can cause both insomnia and excessive sleepiness in those who work the overnight shift. ((Cleveland Clinic, “How You Can Sleep Better If You Work the Night Shift,” Dec. 10, 2014)) ((Cleveland Clinic, “Shift Work Sleep Disorder,” last reviewed April 22, 2017)) Since exposure to bright light disrupts deep sleep, you should avoid light as much as possible when sleeping during the day. Using blackout curtains, wearing an eye mask, running a white noise machine or app, and avoiding the use of electronic devices before bed can help ensure you get restful sleep. ((Breast Cancer Prevention Partners, “Night-shift Work and Light-at-Night,” updated 2019/))
If your bedroom isn’t ideal, consider any dark room away from high-traffic parts of the house—even a large walk-in closet or a bed tent. ((Krischke, “5 Easy Ways.”)) If you must wake in the dark, consider purchasing a wake-up light, which gradually increases the light in the room before the alarm goes off.