How to Prepare for Your First Overnight Shift

Co-authored by Susan Pazak, PhD and Glenn Carreau

Last Updated: April 13, 2024 References

If you’re about to have your first overnight shift, you might wonder: how can I stay alert and productive for the whole night? While it might take a slight adjustment, you can easily tweak your schedule to make room for a night shift. Read on for a complete list of tips to help you prepare and adapt to working overnight shifts so you can do your job to the best of your abilities!

Things You Should Know

Start a new sleep schedule before your first shift and stick to it. Get at least 7 hours of sleep during the day and take naps as needed.
Eat right and stay hydrated. Consume lots of protein and whole grains before your shift for energy and snack lightly throughout the shift.
Come up with a few exercises you can do to stay energized. Stay occupied throughout the shift and bring activities from home if you'll have downtime.

1

Sleep during the day.

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It’s easier to stay awake when you’re well-rested before the shift. When you restrict your sleep by working all night and then staying up during the day, your body accrues “sleep debt,” meaning your exhaustion builds up over time. Set aside 7 to 9 hours daily for sleep, and pay off existing sleep debt before your overnight shift by getting plenty of rest and taking naps if needed.^{[1]
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Mayo Clinic
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- Avoid products that contain alcohol, nicotine, and caffeine before you go to sleep. They can keep you awake and make it difficult to get restful sleep.
- If you have a few days before your first shift, ease yourself into sleeping during the day. Start going to bed and waking up incrementally later, and sleep in as late as you can the morning before your shift.
- Take a nap the afternoon before your shift, especially if you haven’t yet gotten into the habit of sleeping all day. A 30- to 40-minute nap can really help you feel rested before work!

2

Eat an energy-boosting meal before work.

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Protein and whole grains provide a continual release of energy for you. Eat dinner before heading off to your night shift. Enjoy plenty of protein (lean meats, poultry, fish and seafood, eggs, beans, dairy products, and nuts) and whole grains.^{[2]
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Research source} Try whole-grain bread, pasta, oatmeal, cereal, buckwheat, or brown rice.
- This should be your main meal of the day. Be sure you also eat a light meal right after you get off work so you don’t go to sleep hungry.

3

Drink a caffeinated beverage before your shift.

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Caffeine keeps you alert, but too much interferes with regular sleep. Caffeine acts as a stimulant for your central nervous system, making you feel energized for hours after drinking it. However, drinking lots of caffeine throughout the shift will make it difficult to go to bed afterward. Instead, have 1 caffeinated beverage (like coffee or tea) at the beginning of your shift and switch to non-caffeinated drinks after.
- A caffeinated beverage can give you an energy boost for up to 6 hours, which is why 1 is usually more than enough for an overnight shift.
- Don’t drink more than 400 mg of caffeine daily. Caffeine is safe in moderate amounts, but drinking more than that can cause negative side effects.

4

Bring a snack.

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Re-energize yourself throughout the shift with light snacks. One large meal in the middle of the shift can make you sleepy, but eating smaller snacks throughout the shift will keep you energized, alert, and full. Bring some fruits or veggies, nuts (which are full of protein), granola and yogurt, crackers, or any other snacks you like. To get the most energy, ensure the majority of your snacks are nutritious.^{[3]
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- You can also enjoy a light “lunch” halfway through your shift, but don’t overeat all at once!
- Bring your favorite foods to help boost your mood and make your shift enjoyable.

5

Stay hydrated.

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Water helps you avoid dehydration, which worsens fatigue. Everyone should drink water throughout their day to stay healthy—regardless of their schedule! Generally, women need about 11.5 cups (2.7 liters) of water daily, and men need 15.5 cups (3.7 liters) of water. If you’re up for most of the evening and night working a late shift, continually drink water for the duration.^{[4]
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- Drink ice-cold water throughout your shift to help you stay awake.
- Bring your favorite drinks so you have a treat during your shift.
- You don’t have to drink only water to stay hydrated. Milk, juice, and herbal teas are also made mostly of water! A good portion of your daily intake should be water, but you can enjoy other beverages too.
- Dehydration can drain your energy and make you tired because you don’t have enough water if your body to maintain normal functions—which is why it’s so important to drink up throughout the shift.

6

Take a power nap.

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Quick 20-minute power naps can give you a big energy boost. If you have the option, take a power nap in the middle of your shift. First, set an easily audible alarm to guarantee you’ll get up at the end of the nap. Find a secluded, comfy place to doze off and nap for 20 to 30 minutes. You’ll wake up feeling refreshed with enough energy to finish out your overnight shift.^{[5]
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- Be careful not to sleep longer than 30 minutes, or you might wake up feeling even more tired. Exercise self-discipline and get up right when your alarm goes off.
- If you struggle with hitting the “snooze” button, try setting up the alarm device in a spot out of arms’ reach, so you have to get up to turn it off.
- Not every work environment allows napping. Get approval from your manager before planning to take a nap during work hours, even if you do it during a scheduled break.

7

Stay alert using physical activity.

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Movement gives you more energy and combats sleepiness. Get up and walk around if you start feeling drowsy partway through your shift. Even better, climb a flight of stairs, do a quick set of jumping jacks, try some stretches, or play music and dance for a couple of minutes. The more you get your body moving, the more alert you’ll feel.^{[6]
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- If you’re nervous about working overnight, some quick exercise can help you feel calmer and happier in addition to being more alert.
- Whatever you do, ensure it won’t disturb anyone else in your workplace. For example, it’s easy to do some jumping jacks in an empty break room, but jogging around the workplace might distract coworkers.

8

Keep the lights on.

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Light stimulus helps your brain stay awake even while it’s dark outside. When it gets dark out, your body instigates drowsiness by releasing melatonin. However, you can trick your body by exposing yourself to bright light throughout your shift. This makes your body react as though it’s still daytime and delays the release of melatonin.^{[7]
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- On the way home from your shift, try wearing sunglasses and suppressing your exposure to light as much as possible. This can help you fall asleep faster when you get home.

9

Keep yourself busy throughout the shift.

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Chat with colleagues or bring a book to read if you have downtime. Letting yourself get bored on the night shift can very quickly lead to getting sleepy. Bring a couple of activities from home that you can use to stay alert during downtime, like a book, a sketchbook for drawing, or a journal. Get to know your colleagues, too—a friendly conversation stimulates your mind!^{[8]
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- It’s okay to be nervous before your first shift, especially if you’re not used to staying up at night. Make a quick list of ways to wake up if you feel tired during your shift.
- It’s often helpful to rely on your colleagues for support (and vice versa). They also need ways to stay alert, so you can help one another out and chat during the shift.
- If you get really sleepy, you can also run to the bathroom and splash some water on your face for a quick pick-me-up.

10

Arrange for safe transportation home.

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Driving is risky when you’re tired and sleep-deprived. You’re at greater risk of falling asleep at the wheel, and your awareness (and reaction speed) is limited while fighting off sleep.^{[9]
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Proceedings of the National Academy of Sciences
Official peer-reviewed and multidisciplary journal for the National Academy of Sciences.

Go to source} Check out public transportation options to see if there’s a bus or train you can use for your commute. Otherwise, call a taxi or use a rideshare app like Uber or Lyft to get home.
- If you have a colleague used to overnight shifts and comfortable driving afterward, you could also ask them to give you a ride home.

11

Set up your bedroom for daytime sleep.

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Earplugs, blackout curtains, and temperature control will help you sleep. Having trouble sleeping during the day is normal, but a few simple changes can make it easy. Install blackout curtains in your bedroom and invest in quality earplugs to block outside noises. Use your air conditioning (or a cooling unit) to keep the temperature comfy and cool.^{[10]
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Mayo Clinic
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- Turn off all televisions, computers, and electronics that might distract you from sleep.
- If it’s still hard to fall asleep, try a relaxing activity beforehand to decompress you, like yoga or a warm bath.

12

Stick to a schedule even on your days off.

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Having a consistent schedule makes it easier to get enough sleep. Make a daily schedule that includes your work hours, sleeping hours, chores, free time, and social plans. Aim for consistency and schedule several overnight shifts in a row to help your body adjust faster; working overnight and daytime shifts back-to-back can cause you to lose sleep.^{[11]
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Research source} For example:
- Set a single bedtime and wake-up time you can adhere to on days with overnight shifts. On off days, try to stay up until around 3 AM and sleep until noon, so there’s still some overlap in sleeping times every 24-hour period.
- Plan meals at a particular time every day too. If you have chores, pick a day you’ll do each one consistently every week.
- Make time for fun, friends, and family! Taking care of your mental health and maintaining your social life while working the night shift is important.

Expert Q&A

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Question

How can I have a good day working overnights?

Susan Pazak, PhD
Licensed Clinical Psychologist & Professional Life Coach
Dr. Susan Pazak is a Licensed Clinical Psychologist & Professional Life Coach. With more than 21 years of experience, she specializes in treating adolescents and adults with psychological issues using cognitive behavioral therapy, symptom reduction skills, and behavior modification techniques. She has been featured in numerous media outlets and shows, including “My Strange Addiction". Dr. Pazak holds a BA in Psychology with a minor in Communications from The University of Pittsburgh, an MA in Clinical Psychology from Pepperdine University, and a PhD in Clinical Psychology from Alliant International University.

Susan Pazak, PhD

Licensed Clinical Psychologist & Professional Life Coach

Expert Answer

When you're working a tough shift, think about what your job provides for you, like a nice place to live or money for a goal you're pursuing. Additionally, think about how this is helping you create the life you want for yourself. You might also remind yourself of how you're helping others. Be kind to yourself throughout the day so you can help foster a positive mindset.

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