Shift work guide
Sleep hygiene for rotating shifts
A realistic hygiene checklist when your bedroom, housemates, and roster disagree — plus what hygiene cannot fix (so you escalate wisely).
When you are ready to try these ideas on a real roster, ShiftCoach turns guidance into daily, shift-aware reminders on Android. Get ShiftCoach on Google Play · Features · Pricing
Editorial & accuracy
ShiftCoach Editorial
Health & shift-work desk
Evidence-led writing for shift workers. We cite NHS, WHO, CDC/NIOSH, and occupational sleep medicine sources in each guide and avoid sensational claims.
Environment you can actually control
Dark, cool, and quiet remains the NHS mantra — but shift workers may need stackable tools: blackout blinds, eye masks, white noise, and clear house rules for interruptions. If you cannot control noise, negotiate recovery windows like any other safety control.
Routine cues that travel across rotations
A short repeated wind-down (same playlist, shower, dim lights) trains context better than chasing identical bedtimes that your roster forbids.
Beyond hygiene: insomnia and SWSD
If you lie awake repeatedly despite good hygiene, ask your GP about CBT-I pathways and whether occupational health can support schedule changes. ShiftCoach can surface patterns worth taking to that conversation.
References & further reading
Frequently asked questions
Will better sleep hygiene cure my insomnia on rotations?
Related guides
Next in the series
Best sleep schedule for nurses
Put this guide on your actual roster
Download ShiftCoach on Android to log shifts and get practical coaching that respects nights, rotations, and transition days.
