The After Nights day-sleep playbook
Practical day-sleep habits for people on rotas: nurses, drivers, warehouse teams, police and anyone else who sleeps while the street is awake. Free, whether or not you buy.
On the way home
- If you feel too sleepy to drive safely, arrange another way home or stop somewhere safe to rest.
- Try a light snack before sleep rather than a heavy meal.
- Avoid caffeine for a few hours before your planned sleep.
The room
- Blackout blinds or foil behind curtains: as dark as you can make it.
- Cool and quiet. Earplugs or a fan for white noise help with daytime noise.
- Phone face down and on do-not-disturb. Tell the household your sleep window.
The routine
- Choose a wind-down you can repeat, such as a shower or a book. You do not need supplements to follow this guide.
- Find a sleep schedule that suits your shifts and keep it consistent where possible.
- A short nap before the first night can help.
Switching back to days
- After the last night, sleep a shorter block in the morning, then get outside in daylight.
- Go to bed at a normal time that evening rather than sleeping all day.
Based on HSE Hints and tips for shift-workers (hse.gov.uk/humanfactors/topics/shift-workers.htm), checked 16 October 2026. General guidance, not medical advice. If sleep problems carry on, speak to your GP or occupational health.