Music for night shifts

Night shifts ask two hard things of you: stay alert when your body wants to sleep, then fall asleep when the world is awake. Sound can help with both, as long as you use different sounds for each half.

Shift work affects sleep and health in ways music can't fix. If you regularly struggle to sleep or stay alert, talk to a doctor or occupational health service.

During the shift: stay switched on

The low point of a night shift often comes in the early hours. Tense or energetic sound can help you stay sharp for desk work, monitoring or long drives home, as long as it's safe to listen in your workplace.

• For tension and alertness: Alertness soundscapes like Cold Sweat (above) keep your senses on edge.
• For energy and pace: Motivational soundscapes like Kinetic Energy keep you moving.

Combine sound with light, movement and short breaks. Sound alone won't replace sleep.

After the shift: wind down

Getting to sleep after a night shift is hard because daylight and daytime noise both tell your body it's time to be awake.

1. Wear sunglasses on the way home if it's bright.
2. Make the bedroom as dark as you can.
3. Use slow, dark sound to mask daytime noise: Heavy Blanket (above) or more from Sleep.
4. Use the sleep timer so the sound fades out once you're asleep.

Obsidian has a pink-noise layer that's good at covering traffic and daytime household noise.

Frequently asked questions

Is it safe to listen to music on a night shift?

Only where your workplace allows it and it doesn't stop you hearing alarms, colleagues or traffic. Never use headphones in safety-critical roles or while driving.

What's the best sound for sleeping during the day?

Dark, slow, steady sound with a noise layer, played quietly. It masks daytime noise without keeping your brain busy.

Can't I just use the same music for both?

You could, but different sounds for work and sleep help your brain tell the two apart, which can make winding down easier.