Night shifts: how to protect your rest when you work at night
Health & Wellness
Working at night and sleeping during the day means going against the current of your own internal clock. But with good light management, it can be much more manageable.
Nurses, security personnel, operators, global support: millions of people work night shifts. For them, light is a key tool to stay alert and rest when it's time.
The conflict with your internal clock
Your circadian rhythm expects you to sleep at night and be active during the day. On a night shift, everything is reversed, and the body resists. Light is the signal you can manage to help it adapt.
Light for the shift, dimness for sleep
During your shift, a well-lit environment that keeps you alert is beneficial. When you finish, however, the challenge is the opposite: when you return home during the day, bright light tells your body that it's morning. There, reducing light—including blue light from screens—helps sleep come.
After your shift, your mission is to convince your body that it's 'night'. Less light, more dimness.
Strategies for sleeping during the day
- Upon leaving work, reduce exposure to intense light on your way home.
- Darken your room well: blackout curtains and silence.
- Avoid bright screens before bed or use a maximum filter.
- Maintain a consistent sleep pattern, if possible.
A maximum filter to reduce blue light before sleeping, even when it's daytime outside. Premium design in various colors.
Discover Ryva LensesFrequently Asked Questions
Complete adaptation is difficult, especially with rotating shifts. Managing light and maintaining routines helps reduce the impact.
Many people on night shifts use them to reduce the morning light on their way to sleep. For the room, the key is darkness and avoiding bright screens.
Rest even if you work at night
Use light to your advantage to perform on your shift and sleep better during the day.
Discover Ryva LensesThis content is for informational and educational purposes only; it does not replace the advice of a vision care professional. Blue light filtering lenses are supportive and work best when accompanied by good screen habits.