Sleep Tips for Shift Workers


Sleep is necessary to ensure that your body is functioning properly, so we thought we should share some sleep tips for shift workers.

While sleeping our brain and body is repairing and restoring, supervising a wide variety of biological maintenance jobs and ensuring that we can function at a high level by day and live a long and healthy life.

So Many Force Factors Affect Our Sleep, including psychological, physiological and environmental. Here, we focus on how everything you eat and drink can affect and aid a restful sleep.

Some Shift Work Suggestions:

  • Try to eat regularly despite your shift
  • Be careful of caffeine intake towards the end of the shift remember it takes 6-8 hours to clear from system
  • If coming from a night shift; go straight home
  • Be mindful of technology use 1-2 hours before sleep time
  • Wear sunglasses to offset the morning light stimulating the waking part of brain
  • Ensure that the temperature in bedroom is cool by day
  • Black out blinds | eye masks | white noise
  • Sleep in 2 parts to reach your sleep quota

What to stay away from?

Sugar, processed, high-sugar foods and refined carbohydrates. These raise the blood sugar levels and can cause a surge of energy that disturbs sleep, so it is best to avoid these food types if you want to enhance sleep.

Natural solutions to enhance sleep

  • Magnesium spray
  • Epsom salt baths
  • Iron supplements
  • Essential Oils: chamomile, lavender , camphor, vetiver, chamomile
  • Diffuser, candles, body lotion, bed and body spray
  • Chamomile/Lavender Tea
  • Salt therapy Air Purifier-good for sinus, snoring, asthma etc

If you have a child who is struggling to fall asleep check out our tips here.

Products to try

Sleep Through Body & Bed Sleep Spray (100ml 19.99) is a natural blend of essential oils including Lavender, Cinnamon, Camphor, Vetiver and Chamomile used by generations to help improve the quality and duration of sleep. Spray on chest area and lightly on bed-clothes 30 minutes before sleep.

Sleep Through Relaxing Rub (100ml 19.99) is Relaxing Rub designed by Lucy is a natural blend of essential oils including Lavender, Eucalyptus, Clove and Chamomile. Rub the lotion onto chest, wrists and soles of feet 20-30 minutes before bedtime as part of your pre-sleep ritual. 

Sleep Through products are

Paraben Free — Sulphate Free — Cruelty Free — Vegan friendly — Suitable during Pregnancy 

Sleep Through is available in Lloyds, McCauley, McCabes, Meagher’s Pharmacy Groups and great independent pharmacies nationwide.


Lucy Wolfe CGSC, MAPSC, H.Dip RM, runs a private sleep consulting practice where she provides knowledge, expertise and valuable support to people across the country.  She is a regular guest on television and radio, writing for many magazines and online media sources. She is passionate about helping people get more sleep!

Find further sleep solutions on her website.

Discover More

Recent Articles

Follow Us

Don't miss a thing, register to our newsletter!


    On this website we use first or third-party tools that store small files (cookie) on your device. Cookies are normally used to allow the site to run properly (technical cookies), to generate navigation usage reports (statistics cookies) and to suitable advertise our services/products (profiling cookies). We can directly use technical cookies, but you have the right to choose whether or not to enable statistical and profiling cookies. Enabling these cookies, you help us to offer you a better experience.