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Post-night shift wind-down checklist

Getting home in daylight after a night shift is its own routine. This checklist keeps it short and in the same order every time, so there's less to think about when you're tired.

Leaving work

• Hand off and leave on time if you can
• Sunglasses on before you walk outside
• If you're too tired to drive, use your backup plan (ride, rest first, colleague)

Landing routine at home

• Keys, badge and bag in the same spot
• A light snack if you're hungry
• Water by the bed
• Shower and comfy clothes
• Phone on do-not-disturb, with favorites allowed through if you need it
• Blackout curtains shut, door closed
• Note on the door for the house
• Alarm set for when you want to be up

A do-not-disturb note you can copy

Set up the room once

• Blackout curtains or blinds, plus something to cover the gap at the top.
• A fan or white-noise app if the daytime street is loud.
• Tell neighbors or housemates your rough sleep hours for the stretch.

These are planning tips for organizing your routine, not medical advice. If you're struggling with sleep or alertness on shift work, talk to a doctor or your occupational health team.

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