April 28, 2025
The night quarters are not for the low hearts – they can disturb your sleep, your schedule and even your overall health. But with a few smart strategies, you can stay healthy and energize during your quarter of work and your leave.
“Night workers are often faced with unique health challenges, but intentional small changes can make a big difference,” explains Marissa Sicyley-Rogers, PsyD, director of well-being for Hartford Healthcare,,
Here are his best tips to maintain your well-being as a night worker.
1. Priorify your sleep
Sleep is one of the biggest obstacles for night workers. A poor quality sleep can leave you drained and increase your risk of health problems.
“Night workers usually sleep less and are sleeping poorer than workers on the quarter-day,” said Sicley-Rogers. “Spending as much time as possible in bed is essential to avoid chronic sleep deprivation.”
Here’s how to prepare for better rest:
- Go directly to bed after your quarter work (if possible). Avoid chores or shopping – it’s your privileged sleep window.
- Create a friendly environment. Use breakdown curtains or a mask for the eyes to block the light, and an ear plugs or a white noise machine to minimize the disturbances.
- Keep it in the fridge. A cool room temperature promotes better sleep.
- Relax before going to bed. Follow a soothing routine to help your body go from work to rest.
“If you are hungry when you go home, try a small meal with proteins and carbohydrates, such as cereals and milk, to avoid waking up in the middle of your sleep due to hunger,” advises Sicley-Rogers.
And don’t be afraid to take a nap – a strategically timed nap can help you fight fatigue and stay alert for your work quarters.
“Napping before your quarter of work can make a big difference,” she says.
> Related: How long should I take a nap?
2. Plan meals to eat healthy.
A healthy diet on the night quarter requires planning. SICLEY-ROGERS recommends eating three balanced meals for a period of 24 hours and to stick to high quality healthy foods.
“Try to avoid eating between midnight and 6 am, but if you need energy during your quarter of work, choose foods such as vegetables, soups, yogurt, eggs or nuts,” she said. “Avoid sugar and carbohydrates with a low fiber content, which can cause an increase in blood sugar and drowsiness.”
Other tips include:
- Eat with colleagues. Share meals in a pleasant environment far from the site.
- Stay hydrated. Water is essential for energy and concentration. Ignore sodas and sweet juices, which can cause blood sugar peaks.
3. Be smart with your caffeine intake.
Caffeine can be the best friend of a night worker – but the timing is everything.
“The caffeine contribution is a matter of timing,” explains Sicley-Rogers. “If possible, avoid caffeine several hours before the end of your quarter work, so that does not interfere with your sleep.”
And with regard to coffee compared to energy drinks? Coffee is the best choice.
“Energy drinks often contain added sugars and other ingredients that can cause blood sugar peaks that can reduce your energy,” she said.
> Related: 6 advantages of caffeine (and how much it’s too)
4. Do the exercise a priority.
Exercise is an essential part of your well-being routine, especially as a night worker.
“Even a brief commitment to aerobic activities and stretching during your quarter of work can be beneficial,” explains Sicley-Rogers. “For example, stretching the head, neck and shoulders for a few minutes has proven to improve vigilance and performance during surgery.”
If you plan training after your quarter work, be careful when planning it.
“Exercise too close to bedtime can make it more difficult to fall asleep,” says Sicley-Rogers.
When possible, plan to train before your quarter of work, to increase energy and improve your mood.
Transition to days off
Spending night quarters can be delicate, but a coherent sleeping schedule can help.
“Whenever possible on work days, sleep as soon as you go home and stay in bed as long as you can,” says Sicley-Rogers. “For example, during your days off, you can try to stay in place until 3 or 4 in the morning and sleep until noon or 1 pm, this gives you a coherent sleep block every 24 hours.”
Keep in mind, however, it may not always work – and it’s ok.
“Be compassionate with yourself, because everyone’s body maintains sleep hours differently. The key is to find a routine that works and is healthy for you.”
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The bottom line
Night work should not mean sacrificing your health. With thoughtful planning and healthy habits, you can manage your schedule and minimize health risks.
“Your health is worth it,” says Sicley-Rogers.