Beyond the 9-to-5: Closing the Sleep Gap for Shift Workers

As we celebrate Sleep Awareness Week, we’re reminded of how essential quality rest is for our health, productivity, and overall well-being. But while sleep hygiene tips like maintaining a bedtime routine and avoiding screens before bed work well for many, they often leave out a large portion of the population—shift workers, caregivers, and those with unpredictable schedules.

The Sleep Disparity: Who’s Being Left Out?

Nearly 20% of the U.S. workforce operates outside of a traditional 9-to-5 schedule. Add in new parents, caregivers, and those with demanding on-call roles, and that number grows significantly. Yet, most sleep recommendations assume people can control when they sleep, which isn’t the reality for many.

For those working rotating shifts, night shifts, or early morning starts, maintaining consistent sleep patterns can be nearly impossible. Sleep deprivation and circadian rhythm disruptions increase the risk of chronic health conditions, workplace errors, and even mental health struggles.

The Challenge Isn’t Awareness—It’s Implementation and Mindset.

It’s not always that shift workers don’t understand the importance of sleep. The real struggle is how to make better sleep possible when life doesn’t fit the standard mold. But beyond implementation, there’s another major obstacle: the deeply ingrained “I’ll sleep when I’m dead” mentality that’s so common in shift industries. In many workplaces, sleep is still viewed as a weakness or a luxury, rather than a critical part of performance, safety, and long-term health. This mindset needs to shift if we want to create lasting change.

How Can We Make Sleep Guidance More Inclusive?

Instead of one-size-fits-all advice, here’s how we can rethink sleep strategies:

Optimizing Sleep Windows: Helping shift workers maximize rest, even if it’s not traditional nighttime sleep.

Managing Light Exposure: Using light strategically to regulate circadian rhythms despite changing work schedules.

Micro-Restorative Practices: Small, effective ways to improve recovery, even when sleep is fragmented.

Challenging the Sleep-Stigma Culture: Encouraging workplaces to see sleep as an asset, not an afterthought.

Establishing Sleep Routines: While going to bed at the same time every night may not be possible, creating a consistent pre-sleep routine can signal the body when it’s time to rest. Simple habits like dimming lights, stretching, or listening to calming sounds can help shift workers fall asleep faster.

Education for Employers: Encouraging companies to support their shift workforce with better scheduling practices and wellness resources.

Supporting Shift Workers & Coaches

If you're a health coach working with shift workers—or if you're a shift worker yourself—I’ve created two resources to help:

📘 Shift Happens: A Practical Guide for Thriving When Life Doesn’t Fit the 9-to-5—A book designed to help shift workers build sustainable habits, including better sleep strategies.

🛏️ BetterSleep.HC—A specialized sleep course for health coaches helping clients navigate the challenges of non-traditional sleep schedules. - coming soon

Let’s Keep the Conversation Going

This Sleep Awareness Week, let’s expand the conversation beyond those who can set a consistent bedtime. How can we make sleep solutions work for everyone? Drop your thoughts in the comments—let’s build a more inclusive approach together!