Sleeping in rotating shifts or jet lag: how to adjust your rhythm
Practical tips, quick adjustments and how Sleep Bears can support.
Biological clockComplaintsChanging shiftsJet lagSleepy bears
What happens to your biological clock?
Your body follows a circadian rhythm of approximately 24 hours. Light, darkness, and habits influence this rhythm. Night shifts or jet lag can shift your timing: you might feel sleepy or alert at the wrong time.
Common complaints
- Difficulty falling asleep or staying asleep
- Less alert, loss of concentration
- Irritability, mood swings
- Get exhausted faster with persistent sleep deprivation
Tips for changing shifts
- Plan your sleep : 4–5 hour blocks, supplementing with short naps.
- Dark & quiet : blackout + earplugs.
- Screen stop : go straight home after your shift, no screens.
- Fixed routine : eating/showering/sleeping in a fixed pattern.
Tips for jet lag
- Move forward : bedtime already towards new time zone.
- Daylight : Use active light to reset.
- Hydration : water
- None , alcohol/caffeine in the first few days.
- Power nap : 20–30 min., no long naps.
- Eat local : eat at local times.
Sleeping bears as support
A calming evening ritual helps reset your clock. Sleep Bears was developed to support this ritual, making it easier to relax around bedtime—useful for shift work or jet lag.
Bottom line
With smart lighting, consistent routines, and a sleep-friendly environment, you can recover faster from night shifts or time zones. Combine this with a consistent evening ritual—and support from Sleep Bears —to start your day feeling refreshed.
