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Click 'Back to Intro' to return to the beginning of this section.

What Do You Know About Working the Night Shift?

If you work the night shift, you face unique health and productivity challenges. Take this quiz to see how much you know about making the most of the night shift.

1. If you work at night, try to keep the same sleep schedule on the days you work and the days you're off.

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Going back to a typical day schedule during your time off will make it harder to sleep during the day after you return to work. Instead, stay up late and sleep as late as possible on days off.

A. TrueB. False

2. Making your bedroom as dark as possible can help improve your sleep.

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Hang light-blocking curtains or shades on your windows. Or tape black plastic garbage bags or aluminum foil on the glass. Wear an eye mask if your bedroom is not dark enough to sleep.

A. TrueB. False

3. Taking a nap before work may increase your alertness.

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Daytime sleep often lasts only 4 or 5 hours. So it may help to take a 20- to 30-minute nap in the evening before starting a night shift.

A. TrueB. False

4. Some over-the-counter pain relievers and other medicines have as much caffeine as 1 or 2 cups of coffee. They can disturb your sleep.

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Ask your healthcare provider or pharmacist if any of your medications could disturb your sleep. You can also check the product label.

A. TrueB. False

5. Varying your routine by doing different tasks at different times during your shift can help you stay alert.

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Change up your routine. Save your most enjoyable tasks for the times you find it harder to stay awake.

A. TrueB. False

6. Regular exercise promotes easier and deeper sleep.

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Getting 30 minutes of exercise 3 or 4 times a week will help you sleep better and deeper. That's because working out helps reduce mental and physical stress.

A. TrueB. False

7. Bright light and cool temperatures (below 70°F or 21°C) at work help keep you awake during your shift.

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Another way to stay more alert is to take a nap. But this can endanger yourself or others unless you take a nap at break time. Some companies allow controlled napping. This means workers can take one 20-minute nap per shift in a special nap area.

A. TrueB. False

8. Stretching or exercising when you take a break can help you stay alert.

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Physical activity triggers your nervous system and helps keep you alert.

A. TrueB. False

9. The most dangerous part of your day is likely your drive home after work.

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To help prevent accidents, vary your route and drive with another worker. This will keep you alert. Call a cab, a friend or a relative for a ride if you're feeling particularly exhausted. If possible, you could also nap in your car before driving home.

A. TrueB. False

Your score was:

Online Medical Reviewer: Sather, Rita, RN
Online Medical Reviewer: Schriber, Andrew D., MD
Online Medical Reviewer: Wojcik, Stacey, MBA, BSN

Date Last Reviewed: 5/1/2023

© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

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Oroville,CA 95966-6185

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