Night Shift Recovery: How to Sleep Better on a Changing Schedule

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Night shifts challenge the body clock because work and sleep happen at different times from the usual day-night rhythm. You may be sleeping enough hours and still feel that your recovery is inconsistent.

Protect your sleep window

When possible, keep a predictable sleep period. Tell people around you when you are sleeping and make your bedroom as dark and quiet as possible.

Control light

Light is a powerful signal for the body clock. Use bright light during your active period and reduce unnecessary bright light when you are preparing for sleep.

Plan caffeine

Caffeine can help alertness during a shift, but taking it too close to your intended sleep period can make winding down harder. Test earlier cut-off times if sleep quality is poor.

Train around your schedule

Exercise remains useful, but intensity and timing should fit your recovery. Avoid turning every shift into a high-intensity training day.

Track what changes

Night-shift workers can benefit from looking at trends rather than isolated nights. Compare sleep, activity and recovery-related data across work days and days off.

OnPulse lets you review sleep, heart rate, blood oxygen, activity and recovery-related trends in one companion app. The device is screenless and offers 30+ days of battery life depending on use.

OnPulse provides wellness and fitness information and is not a medical device.

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