iSavta | 29.06.2025

Working night shifts as a caregiver in Israel can be very hard, especially when it comes to sleep. Our bodies are naturally made to sleep at night and be awake during the day. So, when we need to stay up all night to care for our patients, our sleep becomes shorter and lighter. This can lead to tiredness, stress, and even health problems. But the good news is, there are ways to get better rest—even when you can’t sleep straight.

Here are simple and helpful tips to stay rested and healthy, even while working night shifts.

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1. Make a Sleep Schedule

Even if your sleep hours are different from others, try to sleep at the same time every day. If your night shift ends at 6 AM, try to go to bed by 7 AM and wake up around 2 or 3 PM. This helps train your body to sleep at that time.

Tell your employer and housemates about your sleep schedule so they can help keep things quiet during your rest time.

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2. Create a Good Sleep Environment

It can be hard to sleep during the day, especially if it’s bright or noisy. Here are some ways to make your room better for sleeping:

• Use dark curtains or an eye mask to block the sunlight.

• Wear earplugs or turn on a fan to cover outside noise.

• Keep the room cool and comfortable.

• Turn off your phone or put it on silent while you sleep.

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3. Take Short Naps When You Can

If you can’t get 7–8 hours of sleep in one go, try to take short naps during the day or before your shift. Even a 20–30 minute nap can help give your body and mind a quick refresh.

Some caregivers take a nap before starting their night shift to feel more awake and alert. This is called a “pre-shift nap” and it really helps!

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4. Eat Light and Stay Hydrated

Heavy meals can make you sleepy or uncomfortable during work. Try eating a light, healthy meal before your shift and drink water throughout the night. Avoid too much coffee, energy drinks, or sweet snacks, especially near the end of your shift. These can make it harder to sleep when you get home.

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5. Avoid Too Much Caffeine

Coffee is helpful to stay awake, but only in the first part of your shift. Drinking caffeine 3 to 4 hours before your bedtime can make it hard to fall asleep. If you need something warm later in your shift, try herbal tea or warm water.

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6. Listen to Your Body

If you feel dizzy, too tired, or easily annoyed, your body is telling you it needs rest. Sleep is not just about closing your eyes—it’s about giving your body time to heal, think, and feel better.

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7. Talk to Someone If You’re Struggling

If you feel like you can’t sleep well for many days or you feel very tired and sad, talk to someone you trust. You can also visit a clinic and ask a doctor for help. Many caregivers suffer from sleep problems, and you are not alone.

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Working night shifts is a big sacrifice, and it’s okay to feel tired sometimes. But by following these simple tips, you can take better care of your body and mind. Good sleep means better health—and better care for your patients, too.

Remember, taking care of yourself is not a luxury—it’s part of your job. Sleep well, caregiver!