Working Nights Tip: Bedtime Routines


The body is very responsive to routines. By performing the same activities again and again on a regular basis, your body becomes trained to perform a specific series of events. So, if you develop a specific bedtime routine, whether you are trying to sleep at night or during the day, your body will recognize that you are preparing for sleep, which will trigger the biological changes necessary for sleep to occur and thus will help you fall asleep faster. Some common bedtime routines among shiftworkers include:

  • Taking a hot bath or shower
  • Eating a light snack
  • Brushing teeth
  • Making bedroom dark for sleep
  • Reading
  • Watching TV
  • Listening to relaxing music
  • Praying and/or meditating

Try different combinations of activities and see what works best for you. Once you find a routine that works, try to keep it the same before every sleep period, regardless of whether you’re sleeping at night or during the day. Looking for more Working Nights Tips, subscribe to our Working Nights Newsletter.


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