Quick answer: For sleeping during the day, fix light first (blackout curtains or a good sleep mask), then noise (earplugs, or a steady sound if it helps you), then temperature (a cool room and a fan). You don't need all of it, and none of it is magic. Add one thing at a time and keep what makes a difference.
Night shift sleep gear is a crowded category full of big claims. Most of it is simple, and a lot of it is cheap.
This guide covers what each piece does, what the evidence says, and what to check before you buy. We haven't tested products, so we don't recommend specific brands. The links go to Amazon searches, and we earn a small commission if you buy through them.
What to Fix, in Order
- Light. Daylight is the biggest barrier to sleep when you work nights. See our blackout curtains guide for the full setup.
- Noise. Traffic, neighbors, and household sounds are loudest in the daytime.
- Temperature. Rooms heat up in daylight, especially in summer.
- The bed itself. A comfortable mattress and pillow matter, but they're bigger purchases, so handle the cheaper things first.
Our complete guide to sleeping during the day explains how these fit together.
Sleep Masks
A mask is the cheapest way to get darkness, and it works when you can't fully darken a room, such as when you travel or share a space.
What to look for:
- A contoured shape that lifts away from the eyelids, rather than pressing on them
- A strap that stays put without squeezing your head
- Washable fabric
- A shape that suits side sleeping, if that's how you sleep
You can browse contoured sleep masks and compare shapes and reviews. A mask works best as a backup or travel option, with blackout curtains doing the main job at home if you can have them.
Earplugs
Earplugs come in a few types: foam, silicone, and wax. They differ in fit, comfort, and how much sound they block. The right one is the one you can keep in all day.
Two things to know before you buy:
- The noise reduction rating (NRR) on the packet is a lab number. Researchers who looked at hearing protection note that it doesn't reliably predict what people get in real use, because protection depends heavily on fit (Journal of the Acoustical Society of America, 2022). Insert them as the instructions say and check that they feel snug.
- The closest evidence for sleep comes from hospital patients, not shift workers. A Cochrane review of non-drug sleep aids in intensive care found some evidence that earplugs, eye masks, or both may improve sleep, but rated the evidence low or very low quality (Cochrane). A 2021 meta-analysis of trials came to a similar conclusion (Journal of Advanced Nursing).
You may not hear an alarm, a child, or a visitor with earplugs in, so decide in advance how others can reach you, such as a vibrating phone alarm or a note on the door. If your ears hurt, itch, or you notice a change in your hearing, stop using them and talk to a doctor.
Options include silicone and wax earplugs and foam earplugs.
White Noise, Fans, and Sound Machines
A steady background sound can cover sudden noises like a lawn mower or a door slamming. People often say it helps them sleep.
The research is less encouraging. A 2021 systematic review rated the evidence that continuous noise improves sleep as very low quality (Sleep Medicine Reviews). A 2022 review found no strong evidence for or against, and none of the studies reported harm from short-term use (Journal of Clinical Sleep Medicine).
So treat it as an experiment, and start cheap:
- Try a fan, or a free white noise or brown noise app on your phone.
- If a steady sound helps, a white noise machine is easier to leave running all day.
- Keep the volume as low as works for you.
A fan also helps with heat, which is why it's the first thing to try. A quiet bedroom fan does two jobs at once.
Temperature and Bedding
We use 65-68°F (18-20°C) as the target for a sleeping room, and it's harder to reach in daytime, especially in summer. Keep blinds closed during the hottest hours, use a fan, and choose lighter bedding. Cooling sheets are one option if you sleep warm. Our guide to night shift in summer covers heat in more detail.
Small Fixes That Cost Almost Nothing
- Cover LED lights on chargers, alarm clocks, and routers with tape
- Block light under the door with a towel or a door draft stopper
- Put a sign on the door and set your phone to do not disturb, so deliveries and visitors don't wake you
Our home organization guide has more of these.
What Isn't Worth Buying
- Anything promising to fix your sleep on its own. Gear helps your environment. It doesn't change your body clock. Light timing, a consistent schedule, and a good sleep schedule do more.
- Supplements and sleep medicines. Those are a conversation for your doctor or pharmacist, not something a gear guide can advise on.
- A lot at once. If you buy five things together, you won't know which one helped.
How to Buy Without Wasting Money
- Change one thing at a time, and give it a week
- Check the return policy, since comfort is personal
- Fix light before anything else