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Sleep - getting enough

Sleep matters, no matter your schedule. Whether you're working rotating shifts or have a regular work pattern, getting enough quality rest is essential for your health, wellbeing and performance. 

Everyone responds to work patterns differently, so it’s important to find what suits you. The key is to sleep enough, feel supported and be flexible about how you manage activities and demands. 

Responding to shift work 

Shift work doesn’t have to turn your life upside down. We all respond to it differently. For some of us getting back into a regular sleep rhythm after double shifts, rotating rosters or night duty can take time and adjustment.

Here are some things to consider. 

Resuming ‘life’ after night shift

“The general rule is to go to bed in the morning after coming off your last night shift and limit your sleep to 4-5 hours while going to bed as late as you can that night. This should maintain sufficient sleep pressure to help you fall asleep at night,” says Frank Cahil, psychologist and sleep specialist.

If you’re struggling to regulate sleep after night shift, it might help to reset your sleep routine. Try to avoid sleeping in or catching up on sleep during the day, as this can make it harder to get back into a consistent rhythm.

For those who feel like they have tried everything another option is to speak to your GP about whether melatonin is right for you. If recommended, it can be taken about an hour before bedtime for a few nights to support you re-establishing your body clock. 

Napping 

The SleepHealth Foundation tells us that a short nap can boost alertness, mood and performance, but how long should a nap be? 

Tips for effective napping:

  • Keep it short, aim for 15 minutes
  • Set an alarm so you don’t oversleep
  • Avoid napping late in your day
  • Choose a quiet, dark place
  • Walk around for 5 minutes after a nap before resuming activities

Lessening the load 

If you find it hard to juggle personal and family commitments when working long days or night shifts, try to lighten your load. Ask family, friends or housemates for help with responsibilities so you can focus on getting enough sleep.

Saying no isn’t easy, but overcommitting or trying to do everything leaves you less time to rest, especially when on night shifts. You can become too ‘wired’ or overstimulated to sleep well, says Moira Jung, psychologist and CEO of the SleepHealth Foundation. 

Trying too hard to sleep 

Sleep can’t be forced. The harder you try, the more frustrated or alert you might feel, this is referred to as “sleep effort” and can lead to a state of “hyperarousal” that makes sleep even more difficult.

Cahil tells us “When we are struggling to fall asleep or return to sleep after waking during the night … we become aware of our wakefulness, typically by clock watching and then trying to get back to sleep. Trying typically involves tossing and turning and generally getting anxious and or frustrated.”

Does this sound like you? 

Try these strategies to help with hyperarousal: 

  • get out of bed for a short break until you feel ready to return to bed (you may need to repeat this on a bad night)
  • focus on resting rather than trying to sleep
  • avoid checking the time 

Definition: Sleep effort

Intentional efforts to fall asleep which paradoxically cause hyperarousal making it more difficult to doze off.

Jeevika’s story: rotating shifts – a familiar pattern

Jeevika is an RN who works in a busy surgical ward. She works early and late shifts every week, and rotates onto night shift for one week in four. Jeevika finds it takes her over a week to go back to a regular sleeping pattern after coming off a week of night duty. 

“I wake in the middle of the night for 2, 3, 4 hours, and often sleep in on days off until 10 or 11 to try to catch up on lost sleep.” 

References

Resources 

See also