Working through the night takes a toll, and many who do struggle to get restorative daytime sleep. Dr. Christopher J Allen, a sleep medicine physician with 20 years of clinical experience, says thoughtful adjustments to daily habits can make a big difference.

Dr. Allen notes that our bodies run on a circadian clock geared for wakefulness in daylight and rest at night. Night work forces that clock out of sync, and exposure to bright daytime light after a shift can make it especially hard to settle into sleep.

He stresses that managing light is central to success. After finishing a night shift, shielding yourself from sunlight—by wearing dark sunglasses on the commute and keeping your bedroom dim—helps signal to your brain that it’s time to sleep. Heavy or blackout curtains are a simple, effective way to block daytime glare.

Maintaining a consistent sleep schedule is another cornerstone of Dr. Allen’s advice. Going to bed and rising at the same times each day helps the body adapt gradually, even when sleep happens during daylight hours. He also recommends steering clear of large meals and caffeine just before trying to sleep, since both can keep the body alert.

To wind down, he suggests soothing rituals such as gentle music or quiet reading. Electronic devices—phones, tablets and televisions—should be avoided before rest because their bright screens can interfere with the brain’s sleep signals.

Dr. Allen acknowledges that night work will always present challenges, but says the right habits can support deeper, more peaceful sleep. With consistent routines and attention to light and timing, night workers can better protect their health and feel more refreshed during waking hours.