Keep a consistent sleep schedule, even on days off
Create a dark, quiet, cool sleep environment
Use blackout curtains and an eye mask
Wear earplugs or use white noise to block daytime noise
Get bright light exposure during your shift
Limit bright light on the way home if it helps you sleep
Avoid caffeine in the last several hours before sleep
Eat balanced meals at regular times
Choose lighter, healthier meals during the night
Stay hydrated throughout the shift
Avoid heavy, greasy, or sugary foods before sleep
Exercise regularly, but not right before bedtime
Take short breaks to move and stretch
Keep naps short and strategic if needed
Use a pre-sleep routine to signal rest
Limit alcohol and nicotine
Protect your social and family time without sacrificing sleep
Track your sleep, energy, and mood
See a healthcare professional if you have ongoing sleep problems