Shift work sleep disorder: causes, treatments, gentle exercises

Working overnight or rotating shifts doesn’t just change your day-to-day schedule — it can throw off your body’s internal clock. About 30% of shift workers experience shift work sleep disorder, a condition that makes it hard to sleep and feel rested because your sleep-wake cycle is out of sync. 

When your sleep is disrupted, it can affect more than just energy levels. You might notice changes in mood, focus, pain sensitivity, or overall well-being. 

If you can’t change your work schedule, there are many ways you can support better sleep. Making small adjustments to your routine, environment, and even doing relaxing stretches, recommended by Hinge Health physical therapists, before bed can help ease stress levels and may even improve quality of life.

What is shift work disorder? 

Shift work sleep disorder (SWSD) is a circadian rhythm sleep-wake disorder. Put simply: It happens when your work hours don’t align with your body’s natural sleep rhythm.

“It’s characterized by difficulty sleeping and daytime fatigue as a result of working irregular hours that disrupt the body’s circadian rhythm,” says Victoria Smith, PT, DPT, a Hinge Health physical therapist.

Your circadian rhythm influences when you feel alert and when you feel sleepy. Working overnight — and trying to sleep during daylight — can confuse that system. Over time, that mismatch can make it harder to fall asleep, stay asleep, and feel restored.

It’s important to note that this isn’t a personal failure. It’s a biological response to a schedule that conflicts with your internal clock.

Shift work sleep disorder symptoms

SWSD can affect both your sleep and how you function during the day. Symptoms vary in intensity and may include:

• Difficulty falling asleep during the day

• Waking up frequently

• Excessive daytime fatigue or drowsiness

• Sleepiness while working or driving

• Reduced alertness, leading to errors or accidents

• Mood changes, such as irritability or depression

Causes of shift work sleep disorder

SWSD, by definition, happens when your work schedule conflicts with your body’s natural sleep-wake rhythm. Here, we break down why this makes getting restful sleep so challenging:

• Circadian rhythm disruption. Your circadian rhythm is designed to promote alertness during daylight and sleep at night. Working overnight or rotating shifts forces your body to stay awake when it naturally wants to sleep — and sleep when it expects light and activity. Over time, that mismatch can make it harder to fall asleep, stay asleep, and feel rested.

• Light exposure at the wrong times. Light is one of the strongest signals that regulates your internal clock. Bright light at night can suppress melatonin (your sleep hormone), while daylight during your intended sleep hours can make it harder to rest deeply.

• An inconsistent schedule. Frequently rotating shifts — especially those that alternate between days, evenings, and nights — can prevent your body from adapting to any one rhythm. Even small changes in sleep timing can accumulate and affect sleep quality.

• Stress and workload. High stress, long shifts, and mentally demanding work can keep your nervous system activated even after you clock out. When your body stays in “alert mode,” it can be harder to wind down and fall asleep.

• Sleep environment challenges. Daytime sleep can be interrupted by light, noise, family responsibilities, or household activity. Even subtle disruptions can reduce sleep depth and quality.

• Individual differences. Some people adjust more easily to shift work than others. Age, genetics, chronotype (whether you’re naturally a “night owl” or “early bird”), sex, and overall health can influence how your body responds.

The importance of sleep for your health 

Sleep is essential for every aspect of your health, including your immune system and mental health. Consistent, quality sleep helps support the following bodily functions: 

• Brain function, memory, and learning

• Mood and emotional stability 

• Immune system resilience 

• Weight regulation and metabolic health 

• Musculoskeletal recovery

“If someone isn’t getting adequate sleep — whether due to insomnia or their work schedule — their natural cycle is disrupted,” says Dr. Smith. “That disruption can impact other areas of your health, including pain levels and how resilient they feel day to day.”

Treatment options for shift work sleep disorder 

It may not be possible to change your work schedule, but you can take steps to treat and manage your SWSD symptoms, such as adopting sleep hygiene habits, engaging in physical activity, and following stress reduction techniques. Here are some strategies that can help:

• Prioritize sleep hygiene. When your sleep schedule is unconventional, your pre-sleep routine matters even more. Consider dimming the lights before bed, limiting phone use, and creating a consistent wind-down ritual. Reducing alcohol intake before sleep can also improve sleep quality.

• Take short naps. Strategic naps can help you stay awake during an overnight shift, along with improving alertness and concentration. Aim to sleep for about 60 to 90 minutes before you start work. Depending on how long your shift is, “sleeping for too long can make it hard to fall asleep when it’s time for bed,” says Dr. Smith.

• Use caffeine wisely. Consuming caffeine before a shift can also increase focus, but try not to have too much, or you may struggle to fall asleep later on. Studies suggest avoiding caffeine at least six hours before bedtime.

• Move your body. Regular movement helps regulate your circadian rhythm and build “sleep pressure,” which makes it easier to fall asleep. “Even light movement — walking, stretching, or short exercise sessions — can support both sleep and musculoskeletal health,” says Dr. Smith.

• Practice stress reduction. After a stimulating shift, your body may feel “wired.” Stress-reducing techniques can help prepare your body for sleep. “Deep breathing, especially with a longer exhale, can help downregulate your nervous system and make it easier to rest,” says Dr. Smith. You can also try journaling, mindfulness meditation, or gentle stretches, like the ones below, to signal relaxation to your body and mind. 

• Sleep medications. In some cases, a healthcare provider may recommend short-term sleep aid prescriptions to help you fall or stay asleep during schedule changes. These medications can be helpful for managing symptoms of shift work sleep disorder, but they’re typically used alongside lifestyle strategies — like improving your sleep environment or adjusting light exposure — rather than as a long-term solution. Talk with your provider about whether this option is appropriate for you.

Finding ways to relax your mind and body can help you shift into rest mode, making it easier to fall and stay asleep — especially if you work non-traditional hours. All of these movements help reduce tension and signal to your nervous system that it’s time to rest. You don’t need a long routine. Cycling through these movements for five to 10 minutes before sleep can help you transition into sleep mode.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent shift work sleep disorder

It may not be possible to change your work schedule, but small, consistent habits can help reduce the impact of shift work on your sleep and overall health. Strategies like keeping a steady sleep routine when you can, managing light exposure, and creating a sleep-friendly environment can make it easier for your body to rest and recover between shifts.

• Keep sleep-wake times consistent, if possible. This strategy applies to everyone: try to keep your sleep routine as consistent as possible. Routinely going to bed and waking up at around the same time most days helps strengthen your circadian rhythm, making it easier to fall and stay asleep.

• Optimize light exposure. Light is one of the strongest signals to your circadian rhythm. Light exposure during awake hours can help keep you awake by promoting energizing hormones, while darkness before bed helps support melatonin release, signaling to your body that it’s time to rest. Blackout curtains, sleep masks, or white noise can make daytime sleep more restorative.

• Create a sleep-friendly space. It can be hard to sleep during the day, but optimizing your sleep space can help. Try keeping your bedroom cool, quiet, and dark to mimic nighttime conditions, even during the day. Blackout shades or a sleep mask can help prevent unwanted light exposure.

“Keep in mind some risk factors for sleep problems are controllable, but others may be unavoidable depending on your job requirements,” says Dr. Smith. “Try to focus on mitigating the risk factors you can control to improve your sleep and well-being.”

When to see a doctor 

Shift work sleep disorder is often manageable with lifestyle tweaks, but certain signs may mean it’s time to check in with a medical provider. Talk to yours if you experience: 

• Not feeling rested even after sleeping for many hours 

• Difficulty sleeping that persists for weeks or more

• Excessive daytime fatigue or other symptoms that interfere with your ability to perform daily tasks

• Persistent mood changes, such as increased irritability or low mood 

• Increased substance use, including alcohol or sleep medications

PT tip: Build “sleep pressure”

Sleep works partly on “sleep pressure,” or the longer you’re awake and active, the more ready your body is for rest. “If your shift doesn’t involve much movement, try to incorporate small bouts of activity throughout your waking hours,” says Dr. Smith. “It supports your muscles, your stress levels, and your sleep.” Movement isn’t just medicine for your body and mind — it’s a sleep tool.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Jehan, S., Zizi, F., Pandi-Perumal, S. R., Myers, A. K., Auguste, E., Girardin Jean-Louis, & McFarlane, S. I. (2017). Shift Work and Sleep: Medical Implications and Management. Sleep Medicine and Disorders: International Journal, 1(2), 00008. https://pmc.ncbi.nlm.nih.gov/articles/PMC5836745/

3. Boersma, G. J., Teus Mijnster, P. Vantyghem, Kerkhof, G. A., & Marike Lancel. (2023). Shift work is associated with extensively disordered sleep, especially when working nights. Frontiers in Psychiatry, 14. doi:10.3389/fpsyt.2023.1233640

4. R.C. Moreno, C. (2025). Circadian Rhythms, Sleep, and Sleep Disorders. Elsevier.

5. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus, 15(8). doi:10.7759/cureus.43595