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Stay Sharp on Shifts: Healthy Sleep Strategies That Work

May 22, 2025

For many Australians, shift work isn’t just part of the job—it is the job. Whether you’re nursing through the night, driving at dawn, or closing up after midnight, getting quality sleep on an irregular schedule is no easy feat.


The reality is, shift work can seriously disrupt your body’s internal clock, also known as your circadian rhythm.1 That means getting quality rest becomes more than just difficult—it can turn into a real health challenge.


So what can you do to sleep better?


  1. Stick to a consistent sleep routine (as much as you can).
    Try to go to bed and wake up at the same time each day—even on your days off. This helps train your body to wind down more easily, even when your shift pattern is irregular.2

  2. Make your bedroom your sanctuary.
    Create a sleep-friendly environment by darkening the room with blackout curtains and blocking out noise using earplugs or a white noise machine.2 Keep the space cool and clutter-free. Most importantly, avoid using your phone or watching Netflix in bed—train your brain to associate the bed with rest, not stimulation.2

  3. Manage your light exposure.
    Light is one of the biggest cues for your body clock.2 During your shift, stay in bright light to help you stay alert. But after work, wear sunglasses on the way home and avoid screens before bed. Create a dim, relaxing environment to help signal to your body that it’s time to rest.

  4. Time your caffeine wisely.
    Caffeine can be your friend—until it’s not. A coffee early in your shift can help you stay focused but avoid it 4–6 hours before your intended sleep time.2 Similarly, eating heavy meals right before bed can disrupt digestion and your ability to fall asleep.2

  5. Naps are powerful—use them well.
    A quick 20-minute nap before a night shift can give you a much-needed energy boost.2 If you're really struggling, a longer nap—around 90 minutes—can help reduce sleep debt. Just be sure to avoid long naps too close to bedtime, as they can make it harder to fall asleep later.2

Sleep is serious business

Good sleep is vital—not just for your mood or concentration, but for your heart, weight, immune system and mental health.1 And when sleep continues to be elusive, it may be more than just shift work to blame.


If you find yourself regularly snoring, waking up gasping, struggling to stay awake during the day, or experiencing morning headaches, you might be dealing with a condition called Obstructive Sleep Apnea (OSA).3 OSA is common among shift workers, particularly when other risk factors—like changes in weight or irregular sleep—are present.


The good news?

OSA is treatable. If you suspect you may be experiencing symptoms, speak to your GP about organising a sleep study. If diagnosed, treatment like CPAP (Continuous Positive Airway Pressure) therapy can dramatically improve your sleep quality, energy levels, and overall health.4


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 60 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 apnea, 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 Apnea 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. Foster, Russell G. “Sleep, Circadian Rhythms and Health.” Interface Focus, vol. 10, no. 3, 17 Apr. 2020, p. 20190098, https://doi.org/10.1098/rsfs.2019.0098.

2. SleepHealth Foundation. “Healthy Sleep Practices for Shift Workers | Sleep Health Foundation.” www.sleephealthfoundation.org.au, 5 Oct. 2023, www.sleephealthfoundation.org.au/sleep-topics/healthy-sleep-practices-for-shift-workers.

3. Iannella, Giannicola, et al. “Obstructive Sleep Apnea Syndrome: From Symptoms to Treatment.” International Journal of Environmental Research and Public Health, vol. 19, no. 4, 21 Feb. 2022, p. 2459, https://doi.org/10.3390/ijerph19042459.

4. National Heart, Lung, and Blood Institute. “Sleep Apnea - Causes and Risk Factors | NHLBI, NIH.” www.nhlbi.nih.gov, 24 Mar. 2022, www.nhlbi.nih.gov/health/sleep-apnea/causes.

5. Yeghiazarians, Yerem, et al. “Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement from the American Heart Association.” Circulation, vol. 144, no. 3, 20 July 2021, pp. e56–e67, pubmed.ncbi.nlm.nih.gov/34148375, https://doi.org/10.1161/CIR.0000000000000988.

6. Udholm, Nichlas, et al. “Obstructive Sleep Apnea and Road Traffic Accidents: A Danish Nationwide Cohort Study.” Sleep Medicine, vol. 96, Aug. 2022, pp. 64–69, https://doi.org/10.1016/j.sleep.2022.04.003.

7. Cao, Michelle T., et al. “Continuous Positive Airway Pressure Therapy in Obstuctive Sleep Apnea: Benefits and Alternatives.” Expert Review of Respiratory Medicine, vol. 11, no. 4, 17 Mar. 2017, pp. 259–272, https://doi.org/10.1080/17476348.2017.1305893.