Shift work and sleep

Working shifts, especially nights, asks your body to do something it was never really designed for. It is not a personal failing if your sleep suffers because of it. There are still ways to protect your rest.

What it is

Our bodies run on an internal clock, called the circadian rhythm, which is guided largely by light and darkness. Shift work, particularly night and rotating shifts, works against this natural rhythm, which can lead to difficulty falling asleep, staying asleep, and feeling alert when you need to be.

Signs to notice

• Struggling to fall asleep during the day even when exhausted.
• Feeling foggy, irritable or accident-prone during shifts.
• Digestive changes or appetite shifts.
• Sleep that feels light, broken or unsatisfying despite enough hours in bed.
• Increasing reliance on caffeine or naps just to function.

What helps

• Keep your sleep schedule as consistent as possible, even on days off, to avoid constantly resetting your body clock.
• Make your daytime sleep environment as dark and quiet as possible. Blackout curtains, an eye mask and earplugs can help a great deal.
• Use bright light during your shift, especially early on, to help signal alertness to your brain.
• Wear sunglasses on your drive home after a night shift to reduce morning light exposure, which can interfere with falling asleep.
• Plan a short wind-down routine after your shift instead of going straight to bed.
• Protect a core sleep block and consider a short nap to top up rest if your schedule allows.
• Tell family and housemates about your sleep hours so they can help protect that time.

When to reach out for help

If shift work is leaving you constantly exhausted, affecting your safety at work or in traffic, or contributing to low mood or anxiety, it is worth getting support. Chronic sleep disruption from shift work is a recognised occupational health concern, not something to simply push through.

Getting help in South Africa

Speak to your workplace's occupational health team or Cleared Mind's EAP about strategies for managing shift schedules and their impact on your wellbeing. A GP can also assess whether ongoing fatigue needs further investigation. SADAG's Mental Health Line (011 234 4837) is available if shift work is affecting your mental health.