Live events do not follow a 9-to-5 schedule, and neither do the ticketing professionals behind the scenes who are working to make them happen. Whether you are settling a show late into the night, working remotely across time zones, or supporting a global client base, inconsistent hours can take a toll on your body. Irregular schedules disrupt the natural circadian rhythm, the internal clock that regulates your sleep-wake cycles. This can lead to fatigue, difficulty concentrating, and long-term health issues if not properly managed.
But there is good news! There are proven ways to sleep smarter, even if your hours are anything but traditional. Here are seven expert-backed strategies to help you stay sharp, energized and well-rested, no matter what time your day ends.
- Make sleep a priority. After a late shift or evening event, don’t put off rest to finish chores, binge-watch a Netflix series or scroll on social media. Skimping on sleep creates a sleep debt that builds over time and can’t be erased with a single long nap. Instead, listen to your body and develop a plan. Some experts recommend going to sleep right after your shift, while others suggest staying up for a while to wind down. Try both and see what works best for your rhythm. The key is to protect your rest time just as you would any other important appointment.
“[Aim for] the same [amount of sleep] as other workers, seven to nine hours,” recommends sleep expert and CEO of the Sleep Health Foundation, Dr. Moira Junge. “Anything between six and 10 hours is considered within normal limits.”
“[Getting the recommended seven to nine hours] is crucial because regularly not sleeping enough — or possibly too much — are associated with ill effects, and we are only just realizing the consequences of irregular sleep," says Flinders University researcher Dr. Hannah Scott.
- Create a sleep-friendly environment. Your sleep space should feel like a sanctuary. If you will be sleeping during daylight hours, blackout curtains or a sleep mask can help block sunlight and tell your brain that it is time to rest.
A slightly cooler room promotes better sleep. Experts recommend a temperature range of 60°F to 67°F (15°C to 19°C). Using breathable bedding for added comfort can also be beneficial.
If noise is an issue, a white noise machine or app can help mask disruptive sounds from traffic, construction, yard work, family members, roommates and more.
And unless you are on call, silence your phone and notifications.
- Make sleep as consistent as possible. Try to go to bed and wake up at the same time every day, including your days off. A consistent sleep-wake routine helps train your internal clock, even if your bedtime is at 3 a.m. If that is not possible, maintain a flexible routine with minor adjustments instead of abrupt changes.
“Maintaining a set sleep schedule allows you to prioritize sleep and make sure you are getting sufficient rest,” emphasizes Rob Newsom of the Sleep Foundation. “If you need to change your sleep schedule, do it slowly by adjusting it in increments of 15 to 30 minutes.”
A split-sleep strategy, such as sleeping in two separate chunks, can also be beneficial if your work hours are unpredictable or subject to change based on live event end times and business needs.
- Watch your caffeine intake. Many people love a good cup of coffee, especially during long or late shifts. However, consuming too much caffeine too late in the day can make it difficult for most people to wind down and get a good night's sleep.
Caffeine can linger in your system for several hours, so it is best to avoid it at least six hours before bedtime, according to a study published in the Journal of Clinical Sleep Medicine.
Don’t forget that caffeine is also found in tea, energy drinks, soda and even chocolate.
- Power down with a wind-down routine. Creating a calming bedtime routine signals to your body that it is time for rest. Try reading, light stretching, taking a warm bath or shower, or practicing mindfulness meditation at least 30 minutes before you plan to sleep. Avoid stimulating activities, such as intense exercise, answering work emails or scrolling through social media. Your mind needs space to shift gears.
“It’s healthy to stop what you’re doing a couple of hours before bedtime to take time to wind down,” sleep disorder specialist Dr. Nancy Foldvary-Schaefer explained in an article published by the Cleveland Clinic. “That might be having caffeine-free tea, running a hot bath, getting into your favorite pajamas, or quietly reading a book.”
- Use naps to your advantage. When you are working at night, a 20- to 30-minute nap before your shift or event can do wonders for alertness and focus, according to the Resiliency Center, a hub for employee wellness at the University of Utah. This applies similarly to those who are working irregular schedules.
Dr. Foldvary-Schaefer adds, “When you nap for an hour or longer, you risk getting into the deeper stages of sleep and then waking up with sleep inertia, which is that groggy, disoriented feeling where you don’t even know where you are.”
Think of naps as a tool, not a crutch, for managing energy when complete rest is not an option.
- Limit screen time before bed. Tempting as it may be to unwind with Facebook, Instagram, YouTube or TikTok, screens emit blue light, which tricks your brain into staying alert by suppressing melatonin, the hormone that regulates sleep.
“Try setting a curfew one to two hours before you go to bed, where you turn off your electronic devices to wind down for the night,” recommends Dr. Foldvary-Schaefer.
If you have to use a device, consider turning on night mode or wearing blue-light-blocking glasses.
Your sleep matters, whether you are managing a ticket office, working remotely across time zones, or anything in between. Irregular hours come with the job, but they don’t have to come at the expense of your health and focus. With a few smart strategies and a commitment to prioritizing rest, you can recharge more effectively and be your best self for the next big on-sale, settlement or software launch.
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