Shift work and sleep
Shift and night work forces you to sleep against your body's internal clock, which shortens your sleep and increases tiredness. With good planning, though, you can reduce sleep debt and improve alertness. This guide gives practical tips for different shifts.
You will need
- Your shift roster
- Blackout curtains and a sleep mask
- Earplugs
- Sunglasses for the journey home
- Support from the people you live with for daytime sleep
Steps
Plan your sleep around your roster
Mark your main sleep and any naps for each day on your shift roster. Once the plan is ready, it's easier for the people close to you to take your sleep into account.
Nap before a night shift
Use light at the start of the shift
Time your caffeine right
Protect yourself from morning light
Make daytime sleep like night sleep
Switch back to a daytime rhythm
Beware of tiredness at the wheel
Talk to occupational health
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