Shift Work & Sleep
Night shifts, early starts, rotating schedules and long overtime fight against your body’s natural clock. Tired workers make more mistakes, react slower and are more likely to be injured, especially near the end of a long shift and on the drive home.
- Shift workers
- Road crews
- Plant workers
Your body clock
Your body is programmed to be alert in the day and sleep at night. Alertness is lowest roughly between 2 a.m. and 6 a.m., and dips again in the early afternoon. Night workers often get less sleep, and lower-quality sleep, than day workers. Fatigue builds up over several short nights.
Sleeping during the day
- Make your bedroom dark (blackout curtains or a sleep mask), quiet (earplugs, a fan) and cool.
- Go to sleep as soon as you can after your shift.
- Wear sunglasses on the drive home to reduce morning light that wakes your brain up.
- Put your phone on Do Not Disturb, and ask family to protect your sleep time.
- Aim for 7 to 9 hours in total, even if it’s split into a main sleep and a nap.
On shift
- Take a short nap (20 to 30 minutes) before a night shift, and during breaks if allowed.
- Use caffeine early in the shift, not in the last few hours, so it doesn’t ruin your sleep.
- Eat lighter meals and healthy snacks; heavy meals during the night make you sluggish.
- Drink water. See Hydration & Nutrition.
- Keep work areas well lit. See Night Work & Lighting.
- Do the most dangerous tasks when you’re most alert, and watch each other for signs of fatigue.
The drive home
Many shift workers have crashed on the way home. If you’re struggling to stay awake, nap before driving, carpool, or use transit or a ride. See Drowsy Driving.
What employers can do
- Rotate shifts forward (day, then evening, then night) rather than backward.
- Limit long stretches of night shifts and very long shifts.
- Allow enough rest between shifts.
- Schedule high-risk work away from the early-morning low point when possible.
- Offer rides or rest areas after long overnight work.
Health
Long-term shift work is linked to sleep disorders, digestive problems and higher risk of some chronic diseases. Tell your doctor you work shifts, and get checked for sleep apnea if you snore or are always tired. See Fitness for Duty.
Standards & references
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