Sleep, fatigue and shift work

What can organisations do?

No single shift system suits every workplace or every worker. But a planned and systematic approach to managing the risks of shift work can improve the health and safety of workers. The key risk factors to consider when designing shift work are the workload, the work activity, shift timing and duration, direction of rotation and the number and length of breaks during and between shifts. 

The following tips can help manage the risks of shift work:

General tips

• Consult with workers on shift and roster design:
  • Workers know their jobs and can contribute ideas and suggestions based on experience of what works and what does not.
  • Co-creating the shift roster with workers creates engagement and buy-in.
• Plan an appropriate and varied workload. In particular:
  • Consider if night work is necessary and rearrange schedules so non-essential work is not carried out at night.
  • Schedule complex or safety critical work for early in the shift when people are more likely to be alert and avoid the periods of time when people are at a circadian low (1–3 am and 1–3 pm).
• Offer a choice of permanent roster or rotating shifts. 
• Keep the timing of shifts predictable and avoid last minute changes. This allows workers to better prepare for a work shift and plan for leisure time. 
• Provide shift workers tips on preventing and managing the risk of fatigue.

Night shifts 

• Restrict the number of successive night shifts (no more than 3–4 if possible).     
• Allow for at least 2 full nights’ sleep after the last night shift. 
• Where possible, provide at least 24 hours’ notice before night work is rostered/scheduled to commence. 
• Avoid overtime allocation after scheduled shifts as any overtime may cut into the sleep opportunity offered before the next shift. One way of framing this could be: If overtime is needed, adjust the following shift timing to allow for at least 8 hours' time in bed within the time off before the next shift. 

Early starts 

• Avoid early morning starts and move early shift starts before 6 am forward (e.g. start at 7 am). 
• Limit the number of successive early starts (no more than 4 if possible).     
• Keep shifts involving an early start shorter in length to counter the impact of fatigue later in the shift. 

Shift length 

• Avoid split shifts or if there is no alternative to split shifts, consider their timing (e.g. are they likely to disrupt sleep?). 
• Consider countermeasures (e.g. napping) to manage fatigue during shifts. However, countermeasures should not be used to extend shift length and their use should be monitored. 

Rest periods 

• Allow a minimum of 12 hours between shifts and avoid ‘quick return’ of 8 hours if possible. (Rest periods between shifts should permit enough time for commuting, meals and sleep.) 
• Build regular free weekends into the shift schedule (at least every 3 weeks if possible). 

Rotation 

• Shift design should account for individual differences and preferences as far as possible. 
• Use forward rotation (morning/afternoon/night). 
• Consider a rapid rotation of shifts (a select number of days) or a slow rotation of shifts (a select number of weeks). 

Other considerations 

• Arrange start/finish times of the shift to be convenient for public transport, or if required, provide alternative transport at the end of a shift.
• Account for travelling time. 
• Allow individual choice where possible to accommodate family commitments and offer alternatives where workers have difficulty adjusting to shift times.     

What can workers do?

Here are some things to help you get good sleep if you are a shift worker:

• Make time for adequate sleep.
• Do not fill up your day with social activities, then go to work at night.
• Make sure your family or people you live with respect your need for sleep and know when you should not be disturbed, where possible.
• If possible, sleep before work so you can establish the routine of getting up and going to work.
• Try to go to bed at the same time every day, where possible.
• Make your bedroom cool and quiet.
• Remove phones and lights, use ear plugs, a fan or a ‘white noise’ machine to drown out noise.
• Avoid caffeine, sleeping pills, alcohol or cigarettes before going to bed.
• Address issues that may contribute to sleep disturbances such as anxiety and stress.
• Wear comfortable, loose-fitting clothing to sleep that it is appropriate to the time of year.