Shift work and sleep: simple ways to protect your rest

Working against the body clock makes sleep harder. You can’t remove that, but you can make it easier.

Planned naps help

The US National Institute for Occupational Safety and Health (NIOSH) reports that the American Academy of Sleep Medicine backs planned naps before and during night shifts, and that the evidence shows naps counter sleepiness and raise alertness on the job. A 30-minute nap helps on an 8-hour night shift; longer naps may suit shifts of 12 hours or more (NIOSH). Use an alarm so you wake on time.

Habits worth trying

• Protect one regular sleep block after your shift, and treat it like an appointment.
• Make your bedroom dark and quiet with blackout curtains, earplugs or a sound machine such as our sleep sound mixer.
• Keep caffeine to the first part of your shift. In one lab study, caffeine 6 hours before bed cut sleep by more than an hour (Drake et al., 2013). Use the caffeine cutoff calculator with your sleep time.
• Aim for 7 or more hours across each 24 hours where you can (AASM and SRS).

Driving home

If you’re very sleepy after a shift, don’t drive. Nap first, ask for a lift, or use another way home. NIOSH notes that employers can provide safe napping spaces.

Long-term shift work can affect health and mood. If you feel constantly exhausted or unwell, talk to your doctor.