Do you do shift work or support employees who do so for your company or organisation?
Sleep is vitally important for good health, as well as safety, for shift workers. However, it can be difficult to get enough sleep when working shifts, adapting our circadian rhythm and living in a world that is more geared to a traditional ‘9-5’.
In this introductory blog, Dr Lindsay Browning explores sleep and shift work, answering some common questions about how to get more sleep (and why!) for shift workers.
Why is getting enough sleep important for shift workers?
There are many reasons why sleep is important, generally, including improving health. However, for those who do shift work it is important to prioritise getting enough sleep because lack of sleep is:
- associated with increased risk of injuries at work and on the road
- associated with mood problems
- linked to mistakes at work
- correlates with increased time off sick
This means that it is very important to get enough sleep regularly to help avoid these things.
You should aim to get 7-9 hours of sleep each day, working around your shift pattern. If you need to, take a nap before work to top up the amount of sleep you are getting.
What can you do to help you sleep after a shift?
Working shifts and fitting in sleep, as well as falling asleep is not always easy. However, there are some simple things you can try to help you get to sleep after a shift.
Importantly, try to avoid using alcohol to aid sleep as whilst it may make you feel like to ‘drop off quicker’ your sleep quality is affected.
Avoid carb heavy foods and processed foods during night shifts too. Although it is important to eat and drink, even before you plan to go to bed. However, be mindful of what you are eating and how it may stop you getting off to sleep, thanks to a sugar rush and also discomfort or indigestion.
In addition, my top recommendations for helping you get to sleep after a shift are:
- Don’t drink caffeine within 6 hours of your planned sleep time – this may mean avoiding caffeine during your shift (or for a while before it ends.
- Wear sunglasses on the way home from shift to reduce the intensity of direct sunlight (but only if you do not feel sleepy already)
- Have a calming and relaxing bedtime routine, no matter the time of day.
- Use an eye-mask (and/or have a black out blind) and use earplugs to help daytime sleep
- Eat a protein rich meal at the start of your shift, and then small meals during the shift
- Don’t have a phone in your bedroom as it can cause a distraction and disturbance.
Should I nap before a shift?
As mentioned above, it is important to get 7-9 hours of sleep regularly, per day. Although a ‘block of sleep’ is preferred and recommended, if a nap will help you reach this amount of sleep, then this is better than not napping. It is also good to nap to avoid feeling sleepy during your shift, which could cause an accident or bad judgement.
After lunch is generally a good time to nap, or slightly later in the afternoon if you are on a late or night shift. Choose between a ‘power nap’ of around 20 minutes, or aim to complete a full sleep cycle of 90-120 minutes, as you will wake feeling refreshed, rather than groggy.
You may also choose to nap before you drive home after a shift. A 20 minute power nap can keep you safe from driving drowsy.
Support and seminars for shift workers
If you are a shift worker and are really struggling with your sleep, then book a consultation to discuss how I may be able to help:
If you would like me to talk to your teams about shift work, please get in touch. I have delivered seminars with Luton Airport, EasyJet, the police, the NHS, Mars and Astra Zeneca about managing shift work, so have considerable experience relating to a vast range of industries and professions involving different types of shifts and shift patterns.
Learn more here: