{"id":2289,"date":"2018-06-29T03:43:14","date_gmt":"2018-06-29T03:43:14","guid":{"rendered":"https:\/\/theothershift.com\/?p=2289"},"modified":"2024-02-23T11:11:17","modified_gmt":"2024-02-23T00:11:17","slug":"quickly-switch-from-night-shift-to-day-shift","status":"publish","type":"post","link":"https:\/\/theothershift.com\/quickly-switch-from-night-shift-to-day-shift\/","title":{"rendered":"From Bat to Bird:\u00a0Night Shift to Day Shift SOS"},"content":{"rendered":"\n<p class=\"has-text-align-center has-text-color\" style=\"color:#777777\"><em>Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Please read our&nbsp;<a href=\"https:\/\/theothershift.com\/disclaimer\/\"><strong>disclosure<\/strong><\/a> and <\/em><a href=\"https:\/\/theothershift.com\/privacy-policy\/\"><em><strong>privacy statement<\/strong><\/em><\/a><em> for more info.<\/em><\/p>\n\n\n\n<p>Adjusting from a night shift to day shift schedule is, unfortunately, not as straightforward as flicking a switch. But we can speed up the process and help &#8220;reset&#8221; our body clocks with a few helpful hints I have learned through life as a nurse.<\/p>\n\n\n\n<p><strong>On your last night shift, either have a short sleep for approximately 4 hours, resisting the temptation to press snooze on your alarm. Alternatively, stay up for as long as you can, going to bed around 9 pm. When awake, stay busy, get out and enjoy the sunlight.<\/strong><\/p>\n\n\n\n<p>This post explores a step-by-step guide on how to smoothly adjust from night shift to day shift. We give you tips on what to do once you get home, when you should wake up and how to transition to a traditional schedule without feeling like you&#8217;ve just been hit by a bus.&nbsp;<\/p>\n\n\n\n<p>If you\u2019re interested in the best tools to help you sleep, such as blue light-blocking glasses and night lights, you can find them on the <a href=\"https:\/\/www.swanwicksleep.com\/pages\/theothershift?uid=282&amp;oid=3&amp;affid=1532461\" target=\"_blank\" rel=\"noreferrer noopener\">Swanwick website by clicking here.<img src=\"https:\/\/theothershift.com\/wp-content\/themes\/acabado\/img\/extlink.png\" alt=\"Opens in a new tab.\" title=\"Opens in a new tab.\" class=\"externallinkimage\" style=\"background-image:none;\"><\/a><\/p>\n\n\n\n<p>If you prefer to watch a video rather than read a blog post we created one just for you! Check it out below.<\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Switch from Night Shift to Day Shift and Not Feel like a Zombie\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ycHYBWTfnPg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Have a Shorter Sleep Once Your Final Night Shift Is Complete<\/h2>\n\n\n\n<p>This is my go-to method after <a href=\"https:\/\/theothershift.com\/managing-night-shift-newborn\/\">completing my final night shift<\/a>.<\/p>\n\n\n\n<p><strong>Here&#8217;s what you need to know:<\/strong><\/p>\n\n\n\n<ul>\n<li><strong>Set your alarm:<\/strong>\u00a0Aim for 3-5 hours of sleep,\u00a0ideally waking up no later than early afternoon. For me, this was around 1.30pm (at the latest) if I got to bed around 8.30 am. <br><\/li>\n\n\n\n<li><strong>Minimize distractions:<\/strong>\u00a0Charge your phone outside your bedroom and avoid using it before getting out of bed. Activate the do-not-disturb function too. <br><\/li>\n\n\n\n<li><strong>Avoid snoozing:<\/strong>\u00a0Resist the temptation to hit snooze or fall back asleep. Do not go back into bed once you&#8217;re out. <em>I once pressed snooze (but actually turned off my alarm and didn&#8217;t wake till 6.30pm&#8230; It&#8217;s safe to say I was a complete zombie for about a week.<\/em><br><\/li>\n\n\n\n<li><strong>Stay active:<\/strong>&nbsp;Keep yourself busy to combat drowsiness and prevent napping.<\/li>\n<\/ul>\n\n\n\n<p><strong>Remember:<\/strong> This method requires discipline and might not work for everyone. Experiment and find what works best for your body and sleep schedule.<\/p>\n\n\n\n<p>If you need a new alarm that just &#8220;gets you&#8221; this <a href=\"https:\/\/www.amazon.com\/dp\/B0093162RM?tag=theothershift-20\" target=\"_blank\" rel=\"noreferrer noopener\">Philips Alarm Clock<img src=\"https:\/\/theothershift.com\/wp-content\/themes\/acabado\/img\/extlink.png\" alt=\"Opens in a new tab.\" title=\"Opens in a new tab.\" class=\"externallinkimage\" style=\"background-image:none;\"><\/a> from Amazon is great and we highly recommend it. It allows you to wake in a more natural way as the light and sounds start at a low level, gradually getting more intense. <\/p>\n\n\n\n<p>Just as a side note, my sister, a fellow nurse, frequently sleeps till 5 pm on her last night shift and can still sleep for 9+ hours that night, going to be around 10 pm. So my above &#8220;rule&#8221; applies to most but not all.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#cbe7f9\"><strong>Insider Tip: <\/strong>Once your alarm rings and you finally get up, make the bed. It sounds silly, but this trick mentally stopped me from getting back into bed so many times.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/Iphone-alarm-.jpeg\" alt=\"\" class=\"wp-image-18737\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/Iphone-alarm-.jpeg 640w, https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/Iphone-alarm--150x150.jpeg 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Once You&#8217;ve Awoken from Night<\/h2>\n\n\n\n<p>Throw open the curtains and let the sunlight flood your room! It might sting your eyes at first, but that&#8217;s a good thing. The natural light helps reset your internal clock, telling your body it&#8217;s time to wake up. Now, resist the siren song of the couch and choose one (or a few!) of these activities:<\/p>\n\n\n\n<p><strong>Pre-Scheduled Obligations:<\/strong><\/p>\n\n\n\n<p>Remember that pre-paid appointment you absolutely can&#8217;t miss? Hair cut? Dentist visit? Now&#8217;s the perfect time to knock it out. These commitments force you out of bed and ensure you&#8217;re productive, even after a long night shift. Treat yourself too! Schedule a massage, pedicure, or shopping trip \u2013 anything that pampers and revitalizes.<\/p>\n\n\n\n<p><strong>Get Moving:<\/strong><\/p>\n\n\n\n<p>Prepare for action! Lay out your workout clothes and shoes by the door. Exercise is crucial, especially in the early afternoon (after 3 pm). A moderate-intensity workout will tire you out, making sleep later much easier. Check out our post &#8220;<a href=\"https:\/\/theothershift.com\/night-shift-workout\/\">Sleep or Workout? What Should I Do After Night Shift?<\/a>&#8221; for insights. If the weather permits, exercise outside! Sunlight is a powerful tool for resetting your body clock. Explore your neighborhood, walk your <a href=\"https:\/\/theothershift.com\/owning-a-dog-as-a-shift-worker-tips-making-it-work\/\" data-type=\"post\" data-id=\"2378\">dog<\/a> \u2013 anything to embrace the natural light.<\/p>\n\n\n\n<p><strong>Conquer Your To-Do List:<\/strong><\/p>\n\n\n\n<p>Similar to pre-scheduled appointments, use this time to tackle those nagging errands. Did you put off banking, post office visits, or car washes all week? Do them now! Accomplishing these tasks gives you a sense of purpose and accomplishment. Plus, you won&#8217;t be burdened by them on your next shift.<\/p>\n\n\n\n<p><strong>Connect with Loved Ones:<\/strong><\/p>\n\n\n\n<p>Surround yourself with positive, uplifting people. Laughter and lighthearted conversation are crucial after a long shift. Catch up with friends and family who make you smile and avoid heavy, life-altering discussions. Remember, big decisions can wait until your sleep cycle is back on track.<\/p>\n\n\n\n<p><strong>Bonus Tip:<\/strong> Stick to a consistent sleep schedule, even on your off days. This helps regulate your body&#8217;s natural rhythm and makes transitioning back to day shifts smoother. <a href=\"https:\/\/theothershift.com\/days-off-night-shift\/\" data-type=\"post\" data-id=\"18661\">We talk more about your days off here.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/06\/How-to-Quickly-switch-from-Night-Shift-to-Day-Shift-The-Other-Shift-Pincic-in-Park-Friends.jpg\" alt=\"How to Quickly switch from Night Shift to Day Shift - The Other Shift - Picnic in Park Friends\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Alternatively, Stay Awake All Day Once Your Final Night Shift Is Complete<\/h2>\n\n\n\n<p>Staying awake all day after your final night shift might seem tempting, but let&#8217;s be honest &#8211; it&#8217;s rarely a good idea. As much as I&#8217;d love to extol the virtues of sleep deprivation (just ask my husband <a href=\"https:\/\/theothershift.com\/team\/\">Dan<\/a>!), it usually leads to crankiness and a day wasted feeling like a zombie.<\/p>\n\n\n\n<p>However, if you&#8217;re one of the superhuman individuals who swear by this method, here&#8217;s your game plan: Stay busy throughout the day using the tips we mentioned earlier. Grab an early dinner and hit the hay around 8-9 pm, aiming for 7-9 hours of sleep. The key is to keep yourself occupied, avoid lounging at home, and utilize &#8220;<a href=\"https:\/\/theothershift.com\/shift-workers-secret-coffee-nap-revealed\/\" data-type=\"post\" data-id=\"1213\">coffee naps<\/a>&#8221; if needed.<\/p>\n\n\n\n<p>Feeling restless and glued to the couch? We&#8217;ve got your back! Check out our recent post &#8220;<a href=\"https:\/\/theothershift.com\/bored-night-shift-without-internet\/\">Bored on Night Shift? How to Stay Busy Without the Internet<\/a>&#8221; for some unique ideas to keep you energized and prevent accidental naps.<\/p>\n\n\n\n<p>Remember, the following sections are dedicated to helping you fast-track your adjustment from night shift to day shift and reclaim your normal self, no sleep deprivation necessary!<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Insider Tip&#8230;<\/strong><\/p>\n<cite><em>Switching from night shift to day shift sleep can be tough in the beginning to find your groove. Be kind to yourself, listen to your body and give it what it wants.<\/em><\/cite><\/blockquote>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/take-away-coffee.jpg\" alt=\"\" class=\"wp-image-18738\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/take-away-coffee.jpg 1000w, https:\/\/theothershift.com\/wp-content\/uploads\/2024\/02\/take-away-coffee-768x432.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Be Smart With Your Roster on Night Shift<\/h2>\n\n\n\n<p>Before we talk about adjusting your body again for the day shift, we need to focus for a moment on your roster. <\/p>\n\n\n\n<p>While we can&#8217;t all control our schedules, your roster plays a crucial role in easing the shift from nights to days. Here are two strategic roster requests to consider:<\/p>\n\n\n\n<p><strong>1. Quick Shift:<\/strong> Sounds bold, but some swear by requesting a swing shift or a 5pm start right after nights (e.g., finish Friday morning and work Friday at 5pm). This can jumpstart your day adaptation, but be prepared for some caffeine-fueled adjustments! P.S. We have a handy guide for managing swing shifts, check it out here: [Link to <a href=\"https:\/\/theothershift.com\/swing-shift-schedule\/\" data-type=\"post\" data-id=\"12813\">Swing Shift Guide<\/a>].<\/p>\n\n\n\n<p><strong>2. Grouped Nights:<\/strong> While some prefer single nights for family reasons, consider grouping them for improved sleep regulation. Aim for 3-4 nights in a row, which can also reduce the overall frequency of night shifts in your month.<\/p>\n\n\n\n<p>Remember, these are just suggestions. Experiment and find what works best for you!<\/p>\n\n\n\n<p>Talking about caffeine, sometimes it&#8217;s not always the best option but here is what to drink instead.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Put Down The Caffeine on Night Shift (And Drink This Instead)\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/UVFjANDe5is?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Re-establish or &#8220;Reset&#8221; Your Sleep Routine After Night Shift<\/h2>\n\n\n\n<p>The quicker you can &#8220;reset&#8221; your body clock, the better the transition from night shift to day shift will be.&nbsp;<\/p>\n\n\n\n<p>But the main driver to &#8220;resetting&#8221; your body clock is sleep. So the more you can get during this transition time the better.&nbsp;<\/p>\n\n\n\n<p>There are a few critical things to think about here to speed up the process.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Get some sun and soak up the Vitamin D <\/li>\n\n\n\n<li>Help reset your sleep cycle with <a href=\"https:\/\/theothershift.com\/nightswannies\">blue light blocking glasses<\/a><\/li>\n\n\n\n<li>Fine-tune your sleep routine and adjust the thermostat\u00a0 <\/li>\n\n\n\n<li>Eat healthy meals and stay hydrated<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Let&#8217;s explore these in a bit more detail&nbsp;<\/em><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Embrace the Sunshine<\/h3>\n\n\n\n<p>Sunlight is a powerful sleep regulator. Aim for early morning exposure after waking, whether it&#8217;s a walk with friends, breakfast outdoors, or simply enjoying the view from your balcony. This boosts Vitamin D, essential for healthy bones and mood, and helps shake off the &#8220;night shift blues.&#8221; Remember, we&#8217;re aiming to wake up your circadian rhythm, not hinder it like with regular sleep schedules.<\/p>\n\n\n\n<p>If you&#8217;re stressed about the sun and getting burnt, <a href=\"https:\/\/theothershift.com\/night-shift-skin-care-products\/\" data-type=\"post\" data-id=\"5767\">we talk all things skin here<\/a> and recommend our favorite products. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Block Blue Light Before Bed<\/h3>\n\n\n\n<p>When winding down, shield your eyes with blue light blocking glasses. These glasses reduce screen glare, alleviate headaches, and help your body produce sleep hormones, making it easier to adjust to the day shift schedule. We recommend <a href=\"https:\/\/theothershift.com\/nightswannies\">Swanwick Sleep glasses<\/a> and can&#8217;t speak highly enough of their effectiveness.<\/p>\n\n\n\n<p>They are a little more expensive then some other brands you see online but in my opinion, they are the very best as they block out the most blue light out of anyone on the market. We are pretty passionate about these glasses and have written a bunch of different posts to help you. <\/p>\n\n\n\n<figure class=\"wp-block-gallery aligncenter columns-2 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"627\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1.jpg\" alt=\"Full range of swanwick sleep prodcuts\" data-id=\"6401\" data-full-url=\"https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1.jpg\" data-link=\"https:\/\/theothershift.com\/buying-blue-light-locking-glasses\/swanwick-sleep-_-theothershift-com-1-min-1-1\/\" class=\"wp-image-6401\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1.jpg 900w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-300x209.jpg 300w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-768x535.jpg 768w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-830x578.jpg 830w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-230x160.jpg 230w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-350x244.jpg 350w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/05\/Swanwick-Sleep-_-theothershift.com-1-min-1-1-480x334.jpg 480w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"blocks-gallery-item__caption\">Night and Day Glasses<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2020\/01\/Swanwick-Blue-light-Blockging-glasses.jpg\" alt=\"em and dan wearing blue light blocking glasses\" data-id=\"11381\" data-full-url=\"https:\/\/theothershift.com\/wp-content\/uploads\/2020\/01\/Swanwick-Blue-light-Blockging-glasses.jpg\" data-link=\"https:\/\/theothershift.com\/product-review\/swanwick-sleep-blue-light-blocking-glasses-review\/swanwick-blue-light-blockging-glasses\/\" class=\"wp-image-11381\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2020\/01\/Swanwick-Blue-light-Blockging-glasses.jpg 800w, https:\/\/theothershift.com\/wp-content\/uploads\/2020\/01\/Swanwick-Blue-light-Blockging-glasses-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/li><\/ul><figcaption class=\"blocks-gallery-caption\">If you need a few sleep aids like an eye mask, blue light blocking glasses and a diffuser, click here and check out the <a href=\"https:\/\/theothershift.com\/swanniesbundles\">Swanwick Sleep bundles.  <\/a><\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Here is a couple you can browse through with a coffee in hand:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/theothershift.com\/buying-blue-light-locking-glasses\/\">What Should I Look For in Blue Light Blocking Glasses?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/theothershift.com\/swanwick-sleeps-blue-light-blocking-glasses-review-do-the-swannies-really-work\/\">How Swanwick\u2019s Blue Light Blocking Glasses Put Me to Sleep<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/theothershift.com\/blue-light-blocking-glasses-key-sleep-night-shift-workers\/\">Do Night Shift Workers&nbsp;Need Blue Light Blocking Glasses?<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fine-tune Your Sleep Routine<\/h3>\n\n\n\n<p>Establish a consistent wake-up time, even on weekends, to regulate your sleep-wake cycle. Embrace your favorite <a href=\"https:\/\/theothershift.com\/10-must-have-night-shift-sleep-aids-heavenly-sleep\/\">sleep aids<\/a> and adjust your thermostat to a cooler temperature at night for better sleep quality. For more information about this, <a href=\"https:\/\/theothershift.com\/fall-asleep-quickly\/\">check out this post<\/a>.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#f7f7f7\">Going to bed around the same time and &#8220;winding down&#8221; with the same behaviors will help link those things to sleep, making the transition between night shift and day shift quicker. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nourish Yourself<\/h3>\n\n\n\n<p>Eat healthy meals throughout the day, focusing on fruits, vegetables, and whole grains. Stay hydrated with water to avoid dehydration, which can disrupt sleep.<\/p>\n\n\n\n<p>Take care with Melatonin despite what your friends may recommend. When necessary we use 3-5mg tablets only and this is enough for us before the groggy feelings set in. We talk about in <a href=\"https:\/\/theothershift.com\/melatonin-night-shift\/\" data-type=\"post\" data-id=\"7400\">this blog post<\/a> specifically talking about sleep supplements. <\/p>\n\n\n\n<p>Finally, avoided caffeinated beverages before bed, opting for herbal teas instead. Peppermint tea is a fantastic post-meal choice for aiding digestion and promoting relaxation. Learn more about the benefits of herbal teas in our guide, &#8220;<a href=\"https:\/\/theothershift.com\/night-shift-tips\/\" data-type=\"post\" data-id=\"8429\">7 Essential Night Shift Tips: Making the Impossible a Reality<\/a>.&#8221;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>If you can\u2019t sleep after an hour, stop stressing over the time your wasting and instead get up and do something for 15 minutes (wearing your <a href=\"https:\/\/theothershift.com\/nightswannies\">blue light blocking glasses<\/a>). You&#8217;ll be surprised how reading or folding clothes puts you in a state of unconsciousness.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>This video explains my point here in more detail. <\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Can&#039;t Sleep After Night Shift? Stop Doing This\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KGfbOeHbGKk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Finding Harmony with Your Partner on Night Shifts<\/h3>\n\n\n\n<p>Night shifts can throw your sleep schedule out of whack, but achieving peaceful slumber alongside your partner is still possible! Here are some tips to find harmony despite your opposing schedules:<\/p>\n\n\n\n<p><strong>1. Dim the Lights:<\/strong> Replace harsh bedside lamps with amber reading lights attached to your books. These emit a gentler glow, calming your eyes and minimizing disruption to your partner&#8217;s sleep. Explore our comparison of the <a href=\"https:\/\/theothershift.com\/clip-on-book-light-review-crystal-clear-read-enable-solid-sleep\/\" data-type=\"post\" data-id=\"2910\">best amber reading lights on Amazon<\/a> to find the perfect one!<\/p>\n\n\n\n<p><strong>2. Unwind with Music:<\/strong> Soothe yourself to sleep, and hopefully your partner too, with calming music. We&#8217;ve compiled a playlist of relaxing tunes on Spotify that have been a personal game-changer, despite initial skepticism. Lately, I&#8217;ve been finding green noise particularly effective, but feel free to experiment with different sounds to find what works best for you.<\/p>\n\n\n\n<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/298g3Ebu1CiFfjXwiUxAQG?utm_source=generator\" width=\"100%\" height=\"352\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\n\n\n\n<p>We wrote a whole post <a href=\"https:\/\/theothershift.com\/sleep-music\/\">here<\/a> about these relaxing tunes and have personally benefited from this method despite how weird it felt in the beginning.<\/p>\n\n\n\n<p>By implementing these simple strategies, you can create a sleep environment conducive to both your needs, fostering harmony and restful nights even with your contrasting schedules. Remember, communication and open-mindedness are key to navigating this unique situation!<\/p>\n\n\n\n<p>If you know your partner misses you terribly when you&#8217;re away, we wrote a few posts which can help. Feel free to share them. <\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/theothershift.com\/sleep-boyfriend-away\/\">How Can I Sleep When My Boyfriend is Away?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/theothershift.com\/partner-works-night-shift\/\">How to Stop Feeling Lonely When Your Partner Works Nights<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/06\/How-to-Quickly-switch-from-Night-Shift-to-Day-Shift-The-Other-Shift-Man-Drinking-tea-in-bed.jpg\" alt=\"How to Quickly switch from Night Shift to Day Shift - The Other Shift - Man Drinking tea in bed\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">Next&#8230;<\/h2>\n\n\n\n<ul>\n<li><strong>Avoid weight gain: <\/strong><a href=\"https:\/\/theothershift.com\/avoid-shift-work-weight-gain\/\">Does Shift Work Make You Fat? 14 Tips To Avoid Weight Gain<\/a><\/li>\n\n\n\n<li><strong>Nausea: <\/strong><a href=\"https:\/\/theothershift.com\/night-shift-nausea\/\">What Causes Night Shift Nausea And How To Finally Beat It<\/a><\/li>\n\n\n\n<li><strong>Parents:<\/strong> <a href=\"https:\/\/theothershift.com\/shift-working-single-parent\/\">8 Survival Tips For Single Shift Working Parents<\/a><\/li>\n\n\n\n<li><strong>Pregnant: <\/strong><a href=\"https:\/\/theothershift.com\/pregnant-shift-work\/\">Shift Work While Pregnant: Survival Tips From 46 Busy Moms<\/a><\/li>\n\n\n\n<li><strong>Night Shift:<\/strong> <a href=\"https:\/\/theothershift.com\/night-shift-health-truths\/\">Is Night Shift Bad for You? 11 Truths Uncovered<\/a><\/li>\n\n\n\n<li><strong>Switching from day to nights? <\/strong>Watch the video below. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Adjusting from Day Shift to Night Shift Effortlessly\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ghDYkXpSJEo?start=1&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Switching from night shift to day shift sleep is not for the faint-hearted. But for those working a rotating roster, it&#8217;s a staple part of the working routine. Pulling yourself out of bed and obeying your annoying alarm is tough, but it\u2019s not impossible.<\/p>\n\n\n\n<p>Take the time to really look after yourself by getting out of the house and exercising, catching up with friends in the sun and eating a <strong><a href=\"https:\/\/theothershift.com\/work-night-shift-be-healthy-not-get-sick\/\">healthy diet<\/a><\/strong>. Every little bit counts!<\/p>\n\n\n\n<p>Cheers,<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"169\" height=\"70\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2021\/08\/Emma.png\" alt=\"\" class=\"wp-image-14687\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center has-text-color\" style=\"color:#777777\"><em>Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Please read our&nbsp;<a href=\"https:\/\/theothershift.com\/disclaimer\/\"><strong>disclosure<\/strong><\/a> and <\/em><a href=\"https:\/\/theothershift.com\/privacy-policy\/\"><em><strong>privacy statement<\/strong><\/em><\/a><em> for more info.<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min.png\" alt=\"Struggling to Switch from Night Shift to Day Shift - Man funny face - The Other Shift\" class=\"wp-image-2653\" style=\"width:510px;height:765px\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min.png 600w, https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min-200x300.png 200w, https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min-230x345.png 230w, https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min-350x525.png 350w, https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min-480x720.png 480w, https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/Struggling-to-Switch-from-Night-Shift-to-Day-Shift_-Man-funny-face-The-Other-Shift-min-400x600.png 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Pin this!<\/figcaption><\/figure><\/div>\n\n\n<div style=\"display: none;\">\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" data-pin-description=\"How to Quickly Switch from Night Shift to Day Shift. This post is packed with night shift tips for surviving the night shift schedule. We want to help you sleep after night shift, stay healthy while working night shift and importantly avoid shift work sleep disorder | theothershift.com | tips for night shift nurses | working overnight shift tips #nursingnightshifttips #12hournightshift #nightshiftsleep #3rdshift #nightshiftfitness\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-683x1024.jpg\" alt=\"women stretching in bed | How to Quickly Switch from Night Shift to Day Shift\" class=\"wp-image-9353\" srcset=\"https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-683x1024.jpg 683w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-200x300.jpg 200w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-230x345.jpg 230w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-350x525.jpg 350w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_-480x720.jpg 480w, https:\/\/theothershift.com\/wp-content\/uploads\/2019\/09\/How-to-quikcly-switch-from-night-shift-to-day-shift-theothershift.com_.jpg 735w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure> <div>\n\n\n\n<div style=\"display: none;\"> \n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/How-to-Skyrocket-the-switch-from-Night-Shift-to-Day-Shift-Mans-face-x2-funny-faces-The-Other-Shift-min.png\" alt=\"How to Skyrocket the switch from Night Shift to Day Shift - Mans face - x2 funny faces - The Other Shift\"\/><\/figure><div>\n\n\n\n<div style=\"display: none;\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/theothershift.com\/wp-content\/uploads\/2018\/07\/How-to-Quickly-switch-from-Night-Shift-to-Day-Shift-Professor-making-circles-around-eyes-with-fingers-The-Other-Shift-min.png\" alt=\"How to Quickly switch from Night Shift to Day Shift - Professor making circles around eyes with fingers - The Other Shift\"\/><\/figure> <div>\n","protected":false},"excerpt":{"rendered":"<p>Adjusting from a night shift to day shift schedule is, unfortunately, not as straightforward as flicking a switch. But we can speed up the process and help &#8220;reset&#8221; our body<\/p>\n","protected":false},"author":2,"featured_media":18740,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19,18,3],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/posts\/2289"}],"collection":[{"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/comments?post=2289"}],"version-history":[{"count":79,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/posts\/2289\/revisions"}],"predecessor-version":[{"id":18744,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/posts\/2289\/revisions\/18744"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/media\/18740"}],"wp:attachment":[{"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/media?parent=2289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/categories?post=2289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theothershift.com\/wp-json\/wp\/v2\/tags?post=2289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}