Best sleep tips for shift workers?

For shift work, the biggest levers are keeping your schedule steady and matching light exposure to when you need to be awake or asleep:

• Keep a consistent shift: If possible, stay on the same sleep-wake schedule for at least 14 days, including weekends. Rotating “swing” shifts are especially disruptive. 1
• Use light to support alertness: Get bright light during the part of your schedule when you need to be awake, as safely as possible. After a night shift, avoid bright light on the way home and keep the home environment dim as you prepare for daytime sleep. 2
• Make your sleep period dark: Use darkness as a cue for sleep; the episode specifically suggests turning lights off or dimming screens after work. 3
• Adjust light to your body clock: The guidance is to avoid light while your internal temperature is falling and get light while it is rising. Because this depends on your shifted schedule—not simply the time on the clock—your usual sleep and wake timing matters. 4
• If your schedule can’t be stabilized: For recurring shift work, prioritize getting whatever sleep you can rather than deliberately staying awake to “reset” yourself. 5