Prioritize Rest for Peak Performance

Night shifts and rotating schedules can wreak havoc on your sleep cycle, but there are ways to improve the quality of the rest you do get.

Control Your Environment
Light is the biggest cue for your body clock. Wear sunglasses on your way home to minimize daylight exposure, and use blackout curtains or a sleep mask to keep your room dark. Cool temperatures—around 65°F—help you fall asleep faster and stay asleep longer.

Create a Sleep Routine
Routines tell your brain it’s time to unwind. Try gentle stretching, a warm shower, or relaxing sounds instead of scrolling through your phone before bed. Even 15 minutes of quiet preparation can improve sleep quality.

Embrace the Power of Naps
When long shifts or back-to-back calls make full rest impossible, short naps can help. A 20–30 minute nap can boost alertness without making you groggy.

Good sleep is foundational for safety, recovery, and long-term health. Protect it like any other critical resource—it’s what keeps you at your best.