SLEEP GUIDELINES
HEALTHY SLEEP PRACTICES
FOR SHIFT WORKERS
As a SHIFT WORKER, it can be difficult to get enough good quality sleep, which can impact health,
wellbeing, job performance, and safety. The following guidelines are designed to provide shift workers
with advice on healthy sleep practices, which can improve sleep during rostered periods of work.
THESE GUIDELINES are based on scientific evidence and offer strategies that will work for most people.
However, it is important to remember that everyone is different. Please use them as a guide, and incorporate them based on your shift schedule, lifestyle, commitments etc.
If you have any concerns or queries about your sleep or managing the effects of shift work, it’s important to seek advice from a health professional.
Your general practitioner/primary care provider is a good place to start, while sleep physicians and sleep psychologists can help with tailored treatments.
As a shift worker, it can be difficult to get enough sleep. Make sleep a priority by rescheduling social activities and household tasks where possible, and informing friends, family, and neighbours of your sleep schedule.
1. Prioritise
Your Sleep
Your individual sleep needs may differ, but research shows that 7-9 hours is the amount of sleep most healthy adults require. This may be achieved as one single sleep period, or as a main sleep supplemented by a shorter sleep(s). Keep in mind that this is total time spent asleep, not just time in bed.
2. Aim for 7-9 Hours
of Sleep per 24 Hours
Your sleep schedule should be based on your roster and lifestyle.
Try to maintain a similar sleep schedule for each shift type
(e.g., Bedtime A for day shifts, Bedtime B for afternoon shifts etc.), remembering to allow a sufficient opportunity for sleep (i.e., 7-9 hours total over 24 hours).
3. Develop a
Sleep Schedule
Find activities that help you wind down and feel relaxed, and
consistently engage in these
activities before bed, ideally in a dimly-lit and quiet environment.
This is particularly beneficial if you have trouble falling asleep.
4. Develop a
Bedtime Routine
When transitioning to a block of days off, particularly after working late/night shifts, one strategy that may work for you is to have a short sleep in the morning and go back to bed earlier than your usual bedtime. Some sunlight after waking in the morning can help your body clock realign to the day-night cycle.
5. Plan Your Transition
To Days Off
Short naps (15-20 minutes) can boost alertness and performance, while longer naps (90 minutes) can reduce sleep debt. Naps less than 15 minutes may be too short to be beneficial, while naps longer than 20 minutes may make you more likely to
experience sleep inertia (see
Guideline 7).
Keep in mind that longer naps should be avoided in the 4-6 hours before your main sleep as they may make it more difficult to fall asleep. Ideally, nap in a quiet, dark, and cool
environment for best sleep quality.
6. Use Napping as
a Helpful Tool
After waking, shift workers may experience sleep inertia - a period of grogginess, where alertness and
performance are impaired. This feeling typically lasts 15-30 minutes after waking but can last up to 2 hours. It is important to avoid high-risk tasks (e.g., driving, operating machinery) during this time.
7. Consider
Sleep Inertia
Aim to sleep somewhere that is:
Comfortably cool: 16-20ºC / 60-68ºF with adequate ventilation. Dark: block out as much light as possible (e.g. use appropriate window
furnishings, wear an eye mask).
Quiet: block out as much noise as possible (e.g. close doors & windows, use ear plugs, switch off devices). Some people find white noise helpful.
8. Create a Comfortable
Sleep Environment
Use your bed for sleeping and
intimacy only, if possible. Avoid
mentally-stimulating activities in
bed (e.g., playing video games, working on a laptop), and be
mindful of sharing your bed with others (e.g., pets) who may disturb your sleep.
9. Use Your Bed for
Sleep & Intimacy
Exposure to bright light before bed can impact your sleep.
Try to limit exposure where possible, for example, by wearing sunglasses while driving home after night shift, or by turning down screen
brightness on devices.
10. Consider
Light Exposure
Caffeine can help to improve
alertness and performance before and during your shift. However, the effects of caffeine can last for
several hours, often longer than you think, and vary greatly between people. Keep in mind that caffeine too close to your bedtime may
impact your sleep.
11. Consider
Caffeine Intake
Avoid nicotine entirely, or limit
nicotine intake in the 6 hours
before bed.
12. Consider
Nicotine Consumption
Avoid alcohol as part of your
bedtime routine. Some people feel that alcohol helps them fall asleep. However, drinking alcohol close
to bedtime, even in small amounts, negatively impacts your sleep quality.
13. Consider
Alcohol Intake
Medications can impact sleep.
Some medications have stimulant
effects, and ideally, shouldn’t be
taken near bedtime. Some natural substances, like melatonin, can be helpful for shift workers experiencing sleep problems.
Sleep-inducing medications (i.e., sleeping tablets) should usually only be used for short-term or intermittent relief of sleep problems. Always consult a healthcare professional regarding medication use and its impact on your sleep.
14. Be Mindful
of Medication
Where possible, limit food intake during night shifts, and if you do eat, opt for smaller, lighter meals. Don’t go to bed hungry, as this may negatively impact sleep, but choose a lighter meal before bed that won’t cause indigestion or discomfort.
15. Consider
Food Intake
It’s important to maintain hydration by drinking plenty of water, however, avoid too much fluid before bed, as this may lead to sleep disturbances to use the toilet.
16. Consider
Fluid Intake
Regular exercise is important for general health, and can help you sleep better, so it should be
included around your shift schedule and lifestyle. Keep in mind that
research now shows that night-time
exercise doesn’t disrupt sleep for most people, however, it’s also
important to spend time winding down before bed.
17. Engage in
Regular Exercise
If you’re unable to sleep, get out of bed and do something relaxing in a quiet, dimly-lit environment. Try to limit screen time and clock-watching and go back to bed once you’re
feeling sleepy. If sleep problems occur more than 3 times/week for several weeks in a row, seek advice from a healthcare professional.
18. Develop Strategies
For Sleep Problems
Download your own copy of these guidelines below and explore
our other helpful resources via the top menu navigation.
Download Your Copy
of the Sleep Guidelines
Shriane AE, Rigney G, Ferguson SA, Bin YS, Vincent GE.
Healthy Sleep Practices for Shift Workers:
Consensus Sleep Hygiene Guidelines using a Delphi Methodology.
SLEEP. 2023; zsad182.
NB: These guidelines are intended to be used as a general tool to improve shift worker sleep. For optimal use, shift workers should seek expert advice (e.g., general practitioner, sleep physician) in employing these guidelines, particularly to understand how time-dependent elements (e.g., medication use, light exposure) may require tailoring.