Lucknow: Working night shifts can wreak havoc on your sleep cycle — a challenge millions of professionals face daily. With daytime sleep often interrupted by noise, light, and a disrupted internal body clock, getting quality rest can seem nearly impossible. But don’t worry — Dr. Saurabh Sethi, a Harvard-based gastroenterologist, recently shared three practical sleep hacks on Instagram that can help night shift workers achieve deep and restful sleep.
1. Use Blackout Curtains
The biggest obstacle to daytime sleep is sunlight. Bright light signals your brain that it’s time to stay awake, making sleep difficult. Dr. Sethi recommends installing blackout curtains, which darken the room completely — mimicking nighttime. A dark environment enhances melatonin production, the hormone responsible for inducing sleep, helping your brain transition into rest mode more easily.
2. Avoid Blue Light Exposure
Our screens — smartphones, tablets, and computers — emit blue light that suppresses melatonin levels, making it harder to fall asleep. Dr. Sethi suggests wearing blue-light blocking glasses during your night shift to reduce disruption to your sleep rhythm. Additionally, limit screen time before bed. If screen use is unavoidable, activate the blue light filter mode available on most smartphones and devices.
3. Cut Off Caffeine 6 Hours Before Sleep
Caffeine in coffee, tea, and energy drinks stimulates the nervous system and can keep you awake long after consumption. Dr. Sethi advises avoiding caffeine at least six hours before your sleep time. For night shift workers, this means no caffeine toward the end of the shift — even if fatigue tempts you.
By following these three simple yet science-backed strategies, night shift workers can improve the quality of their sleep and maintain better overall health.
