sleep workplace prevention

Overview

Workplace sleep problems are sleep issues caused or made worse by your job. This includes working night shifts, rotating shifts, long hours, or high-stress jobs that make it hard to fall asleep or stay awake and alert. This topic covers how to protect your sleep when you work, and how to avoid sleepiness turning into accidents or health problems.

Yes. Many adults say they do not get enough sleep because of work. Shift work and long hours are common reasons people feel tired during the day.

It can affect anyone who works, but it is more common in people who work at night, early mornings, rotating shifts, or very long and stressful hours.

Symptoms

Common symptoms

• Feeling very sleepy at work or while driving
• Trouble falling asleep when you have time off
• Waking up feeling unrefreshed
• Difficulty concentrating or remembering things
• Irritability, low mood, or feeling anxious
• Relying on caffeine to get through the day

Symptoms in children

• Children are rarely directly affected, but a parent's irregular work schedule can change family routines.
• Children may show mood changes or behavioural issues if their sleep routine is disrupted by a parent working nights.
• Teenagers with part-time or evening jobs may also struggle with sleep.

Symptoms in older adults

• Older workers may find it harder to adjust to night shifts or early starts.
• Age-related sleep changes can make shift work more tiring.
• Recovery from a late shift may take longer as you get older.

Causes

Main causes

• Working nights or rotating shifts that disturb your body's natural sleep-wake cycle
• Long working hours that leave little time for rest
• High job demands or stress that make it hard to switch off
• Poor sleep habits like using screens late at night or irregular sleep times
• Using caffeine, alcohol, or heavy meals close to bedtime

Risk factors

• Working in industries with 24-hour operations, such as healthcare, transport, or manufacturing
• Having a long commute that eats into sleep time
• Having another sleep problem, such as insomnia or sleep apnea
• Living with a mental health condition like anxiety or depression
• Being over 50, as the body often tolerates shift changes less well

When to see a doctor

See a doctor urgently if:

• If you regularly fall asleep at work or while driving.
• If you feel so exhausted that you think you might cause an accident.
• If poor sleep is seriously affecting your mood or ability to cope.

Book a routine appointment if:

• If you have trouble sleeping for more than three weeks most nights.
• If you think your work schedule is harming your health.
• If you snore loudly or have pauses in breathing at night.

Diagnosis

A healthcare provider will ask about your work schedule, sleep habits, and how you feel during the day. You may be asked to keep a sleep diary for a week or two.

Tests that may be done

• Sleep diary – a written record of when you sleep and wake, and how rested you feel
• Actigraphy – a small sensor worn on your wrist that tracks movement and sleep patterns
• Polysomnography – an overnight sleep study done in a sleep clinic, if needed

What to expect at your appointment

Your provider will talk through your routine and may suggest changes to your sleep schedule or stress management. They may also check for other medical conditions that affect sleep.

Treatment

Treatment focuses on improving sleep habits and adapting your work schedule where possible. Most people benefit from a step-by-step approach that includes self-care and, sometimes, talking therapies.

Self-care at home

• Try to keep a consistent sleep schedule, even on days off
• Use blackout curtains or an eye mask if you sleep during the day
• Avoid caffeine and heavy meals 3–4 hours before bed
• Build a calming bedtime routine, like reading or light stretching
• Take short strategic naps (20–30 minutes) before a night shift if allowed
• Limit screen time for at least 30 minutes before you want to sleep

Medical treatments

Your doctor may suggest cognitive behavioural therapy for insomnia (CBT-I), which helps you change thoughts and habits that harm sleep. They might also discuss light therapy to help you adjust to shift work. If another underlying condition is found, they will treat that. There are no specific pills recommended for shift-work sleepiness, and any medication decisions should only be made with your doctor.

When is surgery considered?

Surgery is not used to treat workplace sleep problems.

Living with this condition

Plan your day around your sleep, not the other way around. Tell your employer about any changes that would help, like swapping a particular shift. Use travel time wisely and avoid driving when you feel drowsy.

Lifestyle tips

• Keep regular meal times to help your body clock
• Get outside in natural daylight when you can
• Do regular physical activity, but not within 2 hours of bedtime
• Manage stress with activities like breathing exercises, mindfulness, or talking to a friend

Diet and exercise

Eat a balanced diet with vegetables, proteins, and whole grains. Light exercise like walking or yoga can improve sleep quality. Avoid sugary energy drinks and too much coffee, especially near the end of your shift.

Mental health and emotional wellbeing

Poor sleep and mental health are closely linked. Long-term sleep disruption can worsen anxiety, low mood, and irritability. If you feel overwhelmed, it may help to speak to a counsellor or your employee assistance programme.

Prevention

Yes, many workplace sleep problems can be prevented. Good sleep hygiene, regular routines, and open communication with your employer reduce the chances of severe sleep disruption. Employers can also help by planning realistic shift schedules and allowing enough rest between shifts.

Complications

If left untreated

• Chronic insomnia or long-term sleep deprivation
• Burnout and irritability
• Depression or anxiety
• Higher risk of accidents and injuries at work or while driving
• Heart disease and metabolic problems over time

Long-term outlook

With the right strategies, most people can improve their sleep and feel more alert at work. Small changes to your routine and support from your employer can make a big difference. It may take time, but better sleep is very achievable.

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