SLEEP BASICS

Healthy from the Start Resources for Shiftworkers

Sleep isn't just downtime; it's a crucial element of your health and wellbeing, especially when you're navigating the complexities of shiftwork. There are four distinct stages of sleep and all of them are important - aiming for 7-9 hours of sleep per 24 hours ensures you spend enough time in each stage for optimal rest and recovery.

Sleep is a key pillar of health – something that you should prioritise to feel and perform at your best. Your sleep needs can change with age and health, but the sweet spot for a healthy adult is typically 7-9 hours of quality sleep in each 24 hours (1).

For shiftworkers, consistently hitting this target can be a challenge, especially when your schedule demands that you’re awake and active at unconventional hours - for example, sleeping during the day and then working overnight. In fact, some studies show that up to half of all shiftworkers don’t get enough sleep (2,3).

So, if you’re a shiftworker who is struggling to get 7-9 hours of sleep each day, you are not alone!

” When I first started, I definitely didn’t pay attention to getting enough sleep. I think I just normalised getting by on 4 or 5 hours, and everyone around me was doing the same thing. Now that I get around 8 hours of sleep each day, or try to as much as possible, I can definitely feel the difference.”

- Brad, 42, experienced shiftworker.

Sleep is complex and involves many different body systems. We used to think of sleep as a passive process, like being unconscious. But when you’re asleep, your brain is very active, and your body is performing a number of crucial functions (4,5).

Important tasks that occur while you’re asleep (4,5):

  • Memory consolidation: locking in new information and skills.

  • Hormone production and regulation: balancing the body's chemicals for your overall health.

  • Muscle relaxation and growth: aiding physical recovery and development.

  • Cleaning your brain and your body!

To complete these important processes and many more, you pass through four distinct sleep stages every 90 minutes or so. Each sleep stage plays a unique role in the 90-minute sleep cycle and the cycle is repeated 4-6 times during a full sleep period (6).

Stage 1: Light Sleep
This is the stage where sleep is ‘introduced’, where you begin to relax but can be easily awakened. Your muscle tone and breathing rate remain mostly normal, with about half of your brain waves showing sleep activity (6).

Stage 2: Deeper Sleep
This stage makes up a significant part of your sleep cycle, helping in memory consolidation and physical rejuvenation. If you grind your teeth when you sleep (bruxism), it’s probably occurring during Stage 2 sleep (6).

Stage 3: Deepest Sleep
This is the most restorative phase - your body is growing tissue, repairing bones and muscles, and strengthening your immune system. Special slow-wave brain activity makes it the most difficult stage to wake up from – if you wake up now, you may experience sleep inertia. If you experience parasomnias (e.g., sleepwalking/talking), they’ll most likely occur during Stage 3 sleep (6).

Stage 4: REM Sleep
Most dreaming occurs here, and REM sleep plays an important role in emotional regulation and memory. In fact, during REM sleep, your brain activity looks similar to when you’re awake. However, all muscles (except the ones around your eyes and those used for breathing) are atonic or ‘switched off’ – this is so we don’t act out our dreams (6).

Consistently meeting your sleep needs will (7):

  • Improve your mood and help you manage stress

  • Keep your heart healthy

  • Regulate your blood sugar and help to maintain your weight

  • Improve your cognitive function and motivation

  • Boost your immune system

  • Increase physical performance

Remember, investing in your sleep is investing in your ability to perform well and enjoy life, even with the demands of shiftwork.

It's not just about getting through the night or day; it's about ensuring you're at your best, awake or asleep. Getting enough quality sleep is also not just about how you feel the next day; it’s about your long-term health and wellbeing. While it might feel like an uphill battle to align your sleep with changing shifts, remember that good sleep is your ally in maintaining energy, focus, and overall health.

Now that you know a bit about what’s going on when you’re asleep, and some of the benefits of getting enough quality sleep, do you know what quality sleep looks like? Read about what makes for a quality sleep here.