Night Shifts and Long Drives: Managing Fatigue on the Job November 26, 2025 Night Shifts and Long Drives: Managing Fatigue on the Job Night shifts and long drives create a perfect storm for fatigue, posing serious risks particularly for shift workers who finish work late and then drive home when their bodies desperately want rest. Fatigue isn’t just about feeling sleepy – it degrades your concentration, slows reaction times, and reduces judgement, significantly increasing the risk of accidents both on the road and at work 1. For shift workers, who often face irregular hours and disrupted sleep, these risks multiply. Why Shift Workers Are Especially Vulnerable Shift work disrupts the body’s natural circadian rhythm, the internal clock that regulates when we sleep and wake. When someone works nights, early mornings, or rotating shifts, their sleep becomes irregular and often insufficient. This leads to sleep debt, a chronic deficit of restorative rest that accumulates over time 2. Studies show that many shift workers regularly sleep less than 6.5 hours per night, a level associated with impaired cognitive performance, slower reaction times, and reduced driving ability 3. In fact, being awake for 17 hours has a similar effect on driving performance as having a 0.05 BAC 1. This chronic tiredness is not just a physical issue – it affects mental health and well-being too. Research involving over 28,000 participants found that shift workers are 28% more likely to experience reduced mental wellbeing than those working regular daytime schedules 2. Persistent irregular sleep can also contribute to weight gain, weakened immunity, and increased rates of chronic diseases. Driving After a Night Shift: A High-Risk Situation Finishing a night shift and driving home may seem routine, but research shows it is one of the most dangerous times for drowsy-driving incidents. A real-world study found that after working a night shift, participants experienced 11 near-crashes across just 16 post-shift drives, compared with almost none after a normal sleep period 5. This happens because: The drive home often coincides with the body’s lowest alertness window (early morning), when fatigue peaks. Shift workers may already be carrying accumulated sleep debt. Driving is a monotonous task that makes microsleeps more likely. Even a 4-second microsleep at 100 km/h means travelling more than 110 metres blind 1. When you combine irregular sleeping patterns, long or monotonous routes, and the pressure to get home quickly, the risk of a crash increases significantly. Recognising the Warning Signs of Fatigue Shift workers should be especially aware of early fatigue symptoms, including yawning, sore eyes, drifting within the lane, irritability, poor concentration, and slow reactions 1. If any of these appear while driving, particularly after a night shift, it’s essential to stop in a safe place and rest immediately. How Shift Workers Can Better Manage Fatigue Managing fatigue requires proactive, everyday strategies rather than waiting until tiredness becomes dangerous. One of the most effective approaches is maintaining good sleep hygiene. Keeping a consistent sleep routine even on days off helps stabilise your body clock. Creating a sleep-friendly environment with blackout blinds, earplugs or white noise can make it easier to fall asleep during daylight hours, while avoiding screens, caffeine and large meals before rest reduces the chance of fragmented sleep. For those working nights, a 90-minute nap between 2 pm and 6 pm can also improve alertness heading into a shift 2. Strategic napping plays an important role too. Short, 10–20-minute naps during breaks can quickly restore alertness and reduce the risk of microsleeps, especially in the early hours of the morning when fatigue naturally peaks 4. Nutrition supports fatigue management as well. Eating your main meal before your shift begins helps stabilise energy levels, while choosing smaller, nutritious snacks throughout the night prevents dips in concentration. Staying well-hydrated is essential, and avoiding sugary drinks, alcohol, and heavy or fatty foods can reduce the sluggishness that contributes to drowsiness 1, 2. Maintaining light physical activity, particularly after waking, can improve alertness by helping to reset circadian rhythms. Even a brief walk outdoors or gentle stretching can make it easier to stay focused as the shift progresses 2, 4. Fatigue management must also extend beyond the workplace and into driving habits. Waiting at least 30 minutes after waking before getting behind the wheel helps avoid the reduced alertness caused by sleep inertia 1. Planning breaks into long drives, sharing driving duties when possible, and pulling over for a short nap at the first sign of drowsiness are all essential steps to reduce the risk of fatigue-related crashes. If you feel tired, stopping is non-negotiable. Pushing through significantly increases the likelihood of a microsleep 1. The Role of Employers Employers also play a crucial role in reducing fatigue risk for shift workers. Providing education on fatigue, designing rosters that allow enough recovery time, and minimising rapid shift rotations all support healthier sleep patterns 2, 4. Creating quiet, comfortable rest areas for breaks or short naps can make an immediate difference, as can encouraging open communication so workers feel supported when reporting tiredness. Even small adjustments such as improved lighting, thoughtful break scheduling, and access to safe rest spaces can significantly reduce the likelihood of fatigue-related incidents, both on the job and on the road home. When to Seek Help If you’re a shift worker and frequently experience persistent tiredness, difficulty concentrating, or drowsiness while driving, it’s important to speak with a doctor. Fatigue is not something to “push through”. It’s a serious safety concern that puts you, your passengers, and others on the road at risk. Managing fatigue isn’t only about preventing crashes – it’s about improving your health, job performance, and overall quality of life. Prioritising rest, recognising your limits, and using practical fatigue-reduction strategies can make every shift and every drive home safer. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnoea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References [1] NSW, Transport for. “Driver Fatigue.” NSW Government, 29 Jan. 2024, www.nsw.gov.au/driving-boating-and-transport/roads-safety-and-rules/safe-driving/fatigue. Accessed 25 Nov. 2025. [2] “Shift Worker Fatigue in the Healthcare Industry.”Icare, 30 Nov. 2022, www.icare.nsw.gov.au/employers/industry-and-partners/industry-hub/health/shift-worker-fatigue-in-the-healthcare-industry. Accessed 25 Nov. 2025. [3] Knott, Melissa, et al. “Insufficient Sleep and Fitness to Drive in Shift Workers.” Accident Analysis & Prevention, vol. 134, Jan. 2020, p. 105234, doi:10.1016/j.aap.2019.07.010. [4] Science, Fatigue. “Night Shift Fatigue Management: 10 Actionable Strategies for Health and Safety Leaders Managing Night Shift Teams.” Fatigue Science, 2025. , Sleep Performance, Inc., 7 Aug. 2025, fatiguescience.com/blog/night-shift-fatigue-management. Accessed 25 Nov. 2025. [5] Lee, Michael L., et al. “High Risk of Near-Crash Driving Events Following Night-Shift Work.” Proceedings of the National Academy of Sciences, vol. 113, no. 1, 22 Dec. 2015, pp. 176–181, doi:10.1073/pnas.1510383112.
