1. PLAN AHEAD

Is there a night shift scheduled? Then adjust your rhythm the day before by not going to sleep too early or getting up too late. After all, if you don't work during the day but at night, your biorhythm will be confused. If you work in changing shifts, it is even more difficult for your body to adjust. Keep this in mind the previous days.

Of course, everyone has a different biorhythm. Night owls will find it less difficult to work in the darkness because it's just in their DNA. But even then, fatigue will bother you over time.

2. DO A POWERNAP

Just before your shift, a nap might help to have more energy later at night. But beware of your sleep stages. You should always wake up in a light sleep, otherwise you will only get up feeling drowsy and sleepy. A power nap of 15 to 20 minutes is fine, because that way you won't end up in a deep sleep.

Is that too short for you? Then get into bed for 1.5 to 2 hours. That way you'll have had one full sleep cycle, which will also wake you up in your light sleep. Anything in between - or longer than 2 hours - will not help you.

3. AVOID OR USE DAYLIGHT

Melatonin, the so-called sleep hormone, is very important for your biorhythm. This substance is produced in your brain when it gets dark. Conversely, daylight counteracts the production of melatonin. So when you leave work in the morning, it's smart to put on sunglasses. That way you trick your brain a little bit. 

If you get under your down during the day, darken your room enough. Shutters, an eye mask, ... it can only help. Sound is also better banned from the room.

4. TRY TO RELAX

Just like people who work during the day, you sometimes need time to adjust when you get back home. You've had a busy day or night, so that makes sense. Do you notice that this prevents you from falling asleep easily? So plan some relaxation for your 'day's rest'. Take a bath, listen to some quiet music, read a book or take a walk around the block. You will sleep all the better.

Do you sometimes work in shifts? How do you experience this affects your sleeping pattern?