Home › Forums › Mental Health › Sleep Disorders › Insomnia after shift work: how do you reset your sleep?

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  • August 12, 2026 at 12:50 pm #25624 Reply
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    Keymaster

    I have done rotating night shifts for 5 years and my sleep is a mess. 😩 Falling asleep takes 2+ hours even on my days off.

    Shift work and sleep

    My current routine

    • Blackout curtains + sleep mask 😎
    • No caffeine after midnight shift
    • White noise machine
    • Melatonin 3 mg on reset days

    What has helped you?

    Strategy Heard about
    Bright light exposure after waking To anchor circadian rhythm ☀️
    Fixed anchor sleep window Always sleep 6–10 am, e.g.
    Nap before night shift 20–45 min
    Sleep tracking apps To see patterns 📱

    Would love to know what actually works for fellow shift workers. 💤

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