Peter Sandoval

I worked nights for eleven years before I retrained, which is the main qualification my clients care about. I know what four in the morning feels like on the fourth night and I know that most sleep advice is written for people who work days. Shift workers cannot fix sleep by going to bed earlier. What they can do is manage light exposure deliberately, structure naps rather than fall into them, plan the transitions between rotations, and protect the sleep they can get. I work with nurses, drivers, emergency services and hospitality. The advice is specific to your rota, not general.