Shift work can disrupt your natural body clock and make getting enough quality sleep difficult.

Poor sleep affects alertness, health, and safety. This guidance offers practical ways to improve rest and recovery when working irregular hours. Everyone’s situation is different, so not all suggestions will suit every worker — use what fits your routine and circumstances best.

1. Maintain a Consistent Routine

• Aim for at least 7 hours of sleep in every 24 hours, even if split into two periods.
• Try to keep regular sleep and wake times, including on days off.
• Allow a few days for your body to adjust when shifts change. Shift work routines are key to long-term health.

2. Create the Right Sleep Environment

• Keep your bedroom dark, cool, and quiet.
• Use blackout curtains, eye masks, and earplugs to reduce light and noise.
• Set the temperature around 18°C if possible.
• Let family or housemates know your sleep schedule to minimise disturbance. Worker wellbeing depends on a supportive environment.

3. Manage Light Exposure

• Bright light during work helps you stay alert.
• Reduce light exposure after night shifts by wearing sunglasses on the way home.
• Natural daylight soon after waking can help reset your body clock and improve mood.

4. Plan and Use Naps Effectively

• Take a 20–30-minute nap before night shifts to reduce fatigue.
• If possible, take a short nap during breaks but avoid long naps close to bedtime.
• After a night shift, combine a main sleep of 4–5 hours with a short afternoon nap later in the day.

5. Eat and Drink Wisely

• Choose light, balanced meals before and during shifts. Healthy sleep is supported by diet.
• Avoid large or heavy meals close to bedtime.
• Limit caffeine to the first half of your shift and avoid it within 4–6 hours of sleep.
• Stay hydrated, but reduce fluid intake just before bed.

6. Develop a Wind-Down Routine

• Follow a consistent pre-sleep routine to signal bedtime (dim lights, quiet activity, relaxation).
• Avoid screens for 30 minutes before sleep to reduce stimulation.
• If you cannot sleep after 30 minutes, get up and do something relaxing before trying again.

7. Support General Health

• Include light exercise such as walking or stretching on rest days.
• Avoid using alcohol or sleeping pills as sleep aids as they reduce sleep quality.
• Monitor for ongoing fatigue or sleep problems and seek medical or occupational health advice if needed.

8. Managing Days Off

• Avoid fully reversing your sleep pattern on days off.
• Keep a modified but consistent sleep schedule to maintain stability.
• Use days off for proper rest and recovery, not just household tasks.

Key Point

Sleep is part of your job. Good rest supports performance, safety, and overall wellbeing. Prioritise it as carefully as your working hours. For more guidance, shift workers should review routines regularly and track fatigue levels to ensure long-term health and productivity. Proper attention to worker wellbeing helps reduce fatigue-related accidents and improves job performance.