Nursing and Midwifery Health Program Victoria

Having trouble sleeping?

Expert recommendations for healthy sleep patterns for shift workers

Sleep matters. A chronic lack of it increases the risk of developing insomnia and excessive sleepiness. Sleep disorders can affect mental health and wellbeing, increasing the risk of depression, anxiety, and other mental health issues, and can negatively affect our relationships and personal (AASM, 2022; Flo et al., 2012).

Whether you're working rotating shifts or have a regular work pattern, getting enough quality rest is essential for your health, wellbeing and performance. 

Guidelines for better sleep

Everyone responds to work patterns differently, so it’s important to find what suits you. The key is to sleep enough and be flexible about how you manage activities and demands. Adjust social plans and household chores where you can, and minimise disruptions – let everyone know your sleep schedule.

 The following guidelines by Shriane, et al., (2023) can help.

💤 Aim for 7 to 9 hours of sleep each 24 hours

Research shows we need 7 to 9 hours. You can split this into a main sleep and naps—only the hours you actually sleep count, not the time spent lying in bed.

🗓️ Stick to a sleep schedule and a bedtime routine

Plan your sleep around your roster and lifestyle. Try to keep similar sleep times for each shift type. Do relaxing activities in a dim, quiet space before bed to helps your brain and body wind down.

🏖️ Plan your transition to days off

After night or late shifts, a short morning sleep can help. Then go to bed earlier than usual. Some morning sunlight can help reset your body clock.

😴 Nap strategically

Short naps of 15 to 20 minutes boost alertness. Avoid long naps 4 to 6 hours before your main sleep—they can make falling asleep harder.

😵💫 Be aware of post-sleep grogginess (inertia)

After a sleep you may not be fully alert. Grogginess after waking lasts 15–30 minutes, sometimes up to 2 hours. Avoid high-risk tasks during this time.

🛏️ Make your sleep environment comfortable

Keep your room cool (16–20°C), ventilated, dark, and quiet. White noise, like a fan, can help to block out noise.

🚫 Reserve your bed for sleep and intimacy

Make sure your bed is a calm retreat. Avoid screens and stimulating activities like gaming or working in bed. 

💡 Turn down the lights 

Bright light before bed can delay sleep. Wear sunglasses home from night shifts and dim screens, wear an eye mask or have blackout curtains in the room.

☕ Limit caffeine, nicotine and alcohol 

Caffeine can keep you awake, so avoid it close to bedtime. Avoid nicotine in the 6 hours before bed. Even small amounts of alcohol can reduce restorative REM sleep.

💊 Know how medications affect sleep

Some meds are stimulants, while others like melatonin may help. Use sleeping tablets only short-term and talk about sleep with a supportive GP who understands shift work.

🍽️ Be mindful of food and fluids

Eat small, light meals at night and avoid going to bed hungry. Choose foods that won’t cause discomfort and eat a protein-based, low GI meal before sleeping during the day. This will regulate blood sugar better. Stay hydrated, but don’t drink too much before bed to avoid sleep interruptions. 

🏃 Exercise regularly

Fit exercise around your shifts. Night exercise is usually fine, but allow time to wind down before bed.

🧠 Handle sleep problems smartly

If you can’t sleep, get up and do something relaxing in a dim, quiet space. Avoid screens, dom scrolling and clock-watching. Go back to bed once you feel sleepy. If sleep problems persist more than 3 times a week for several weeks, seek professional help.

😣💤 Trying too hard to sleep 

Sleep can’t be forced – the harder you try, the more frustrated or alert you might feel. Tossing and turning and getting anxious and or frustrated is known in sleep science as sleep effort, which often leads to hyperarousal and insomnia (Espie et al., 2006).

Try these strategies to help with hyperarousal: 

  • get out of bed for a short break
  • stay up until feel ready to return to bed
  • repeat getting out of bed if needed on a bad nights
  • focus on resting rather than trying to sleep
  • avoid checking the time.

How we can help

Protecting your wellbeing isn’t optional — it’s essential for you and the people you care for. We are here to help you to manage stress, and improve your health and wellbeing. If you’d like support, and to speak with an experienced nurse or midwife, click on the button below...

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