SNOOZE 30-Day Sleep Challenge

Why Sleep Hygiene Matters for Shift Workers

As a shift worker myself, I know how tough it can be to get proper sleep when your schedule flips between nights, days, and everything in between.

⚠️ Shift workers are up to 40% more likely to experience sleep disorders, weight gain, depression, and chronic fatigue.
It’s not your fault — shift work disrupts your body’s natural rhythm, making quality sleep harder to get and even harder to maintain.

This 30-day challenge is a simple, science-backed approach to help you sleep better — even when your routine is upside down. Each habit is tailored specifically for shift workers and designed to be practical, sustainable, and effective.

Combine these habits with SNOOZE, and you’ll give your body the best chance at real recovery and deeper, more restorative rest.

The 6 Core Habits to Improve Sleep

1. Create a Dark, Quiet Sleep Environment

Why it matters:
Light and noise are major sleep disruptors — especially during the day. Darkness boosts melatonin, the hormone that tells your body it’s time to rest.
Use blackout curtains or an eye mask, and reduce noise with earplugs or white noise. If you're heading to bed after sunrise, wear sunglasses during your commute to help signal wind-down mode.
🧠 Fact: Light exposure during sleep can reduce melatonin by up to 50%, and moderate noise can reduce deep sleep by 25%.

2. Avoid Screens 30+ Minutes Before Bed

Why it matters:
Blue light from screens tells your brain it’s still daytime, delaying melatonin release and making it harder to wind down.
Switch your devices to night mode or power them off at least 30 minutes before sleep.
🧠 Fact: Just one hour of screen time before bed can delay sleep by over 30 minutes.

3. Follow a Wind-Down Routine

Why it matters:
Your brain needs a signal that it’s time to rest. A consistent pre-bed routine — like reading, stretching, or a warm shower — helps ease the transition from work mode to rest mode.
🧠 Fact: People with nightly routines fall asleep faster and enjoy better sleep quality.

4. Avoid Caffeine 6+ Hours Before Sleep

Why it matters:
Caffeine can linger in your system for up to 7 hours. Even if you fall asleep, it may reduce sleep depth and recovery.
Stick to caffeine-free options in the second half of your shift.
🧠 Fact: Half the caffeine you consume can still be in your system six hours later.

5. Stick to a Consistent Sleep and Wake Time

Why it matters:
A consistent sleep window helps regulate your body’s internal clock — even with a changing roster.
Pair it with a quick wake-up routine to boost alertness:

• Get light exposure (sunlight or a bright lamp)

• Stretch lightly

• Drink a glass of water

These cues help signal the start of your “morning,” whatever time that may be.
🧠 Fact: Inconsistent sleep and wake times are linked to fatigue, mood swings, and reduced recovery.

6. Limit Fluids Before Bed

Why it matters:
Drinking too much before bed increases the chance of sleep-disrupting bathroom trips. This effect is often worse after midnight when your body’s fluid regulation changes.
Start tapering off fluids 3–4 hours before sleep. Hydrate during your shift, then ease off as you wind down.
🧠 Fact: Bathroom trips are one of the top causes of fragmented sleep in shift workers.

✅ Track Your Progress

Ready to get started? Download your printable 30-day tracker card:
➡️ Download the Sleep Challenge Tracker

Each day, tick off the habits you completed. You don’t need to be perfect — just consistent. Progress compounds.

Combine these habits with SNOOZE, and you’ll be well on your way to deeper rest, better recovery, and more energy between shifts.