Overnight Shift Workers: How to Fix Sleep When Your Schedule Is Against You
Protocol #001: A Pharmacist’s Guide to Better Sleep + Free Sleep Diary
As a pharmacist working overnight shifts for about a year now, I am here to say, it definitely flips your world upside down. While most people’s bodies follow their circadian rhythm, mine depends on set schedules, blue light lenses, and alarms. If not properly regulated, poor sleep management can cause significant fatigue, which can lead to hormonal, mood, and health disruptions.
But the good news is, you can place wellness systems that help train your body to self-regulate, rest, and restore balance.
1. Overview: Sleep Disorder
Your circadian rhythm is your internal “clock.” It’s guided by sunlight, food timing, and sleep-wake cycles. Working nights confuses that rhythm, lowering melatonin production and raising cortisol (your stress hormone). This leads to:
Trouble falling or staying asleep
Fatigue that doesn’t resolve after rest
Sugar cravings and weight changes
Poor focus or irritability
2. Root Causes & Risk Factors
Inconsistent sleep schedules
Doom-scrolling in bed while trying to fall asleep
Staying in bed for extended periods of time upon waking
Taking long naps during the day
Anxiety about not getting enough sleep
3. Common Symptoms
Daily fatigue
Heavy caffeine dependence just to stay alert
Mood changes or anxiety worsening over time
Decreased concentration
Daytime sleepiness causing unsafe driving or work lapses
If any of these sound familiar, follow up with your primary care provider or a pharmacist for a medication review.
4. Non-drug Options
Cognitive Behavior Therapy: To address common thoughts and behaviors that interfere with optimal sleep.
Sleep Hygiene: Implement sleep changes and practice good sleep hygiene. (Steal my personal Wind-down Ritual below!)
Treat underlying conditions: Consider treating underlying medical conditions that can worsen sleep. Like anxiety/depression, alcoholism, shortness of breath, and discontinuing meds, that can worsen sleep disorders. (Consult with your pharmacist on this!)
5. Natural Therapies
Ashwagandha: Oral Ashwagandha may modestly improve sleep in patients with insomnia or non-restorative sleep.
Melatonin: In patients with insomnia, oral melatonin seems to shorten the time it takes to fall asleep.
Valerian root: Taking valerian root at specific doses daily may improve sleep quality.
6. Follow-up & Monitoring
Sleep hygiene is deeply personal, and treatment response is primarily based on sleep history and documentation. A sleep diary is a valuable supplement for you, as it allows you to describe your nights, bedtime routines, morning energy, and mood. It provides a useful record for your provider to reference at follow-up.
This is where the sleep diary becomes invaluable.
I’ll be sharing a printable Sleep Diary to help you track your sleep methods.
You’ll learn how to:
Record data that actually matters.
Document your thoughts and routines.
Recognize patterns that impact your sleep.
Bonus: My Personal Wind-down Ritual
Shower: Take a warm shower after work shift and before bed.
Prayer or meditation: activates the parasympathetic nervous system.
Rainstorm sounds while I sleep: I use this one.
Keep the bedroom dark, quiet, and comfortable.
Keep a regular sleep schedule.
Avoid screens 30 minutes before sleep.
Reserve the bedroom for sleep-appropriate activities.
Remember, your body has the innate ability to heal and regulate itself. It’s up to us to create the systems and habits that allow it to do its job. Be patient with yourself, stay consistent, and you’ll see the results every time.
As always, in great health
Dr. A
Disclaimer: I’m a licensed pharmacist, but this post is for educational purposes only and not a substitute for personalized medical advice. Everyone’s health needs are unique. Please consult your healthcare provider before starting or changing any supplement, medication, or treatment plan.