Stress and sleep after shift work: notes for first responders

Shift work and a demanding job are a hard combination for sleep. You finish a night shift still wired, the house is waking up, and your mind is on the last job. These notes cover practical suggestions, based on the Sleep Health Foundation’s advice for shift workers, and when it’s worth talking to someone.

Why sleep gets hard

Light sets your body clock. After a night shift you’re trying to sleep while your body expects to be awake, so day sleep is often shorter and more broken.

Stress adds to it. After a difficult job, it’s common for your mind to keep going over what happened, or to stay on alert when you’d rather switch off.

Getting home

Wear sunglasses on the drive home after a night shift. Bright morning light tells your body it’s time to be awake.

If you’re very tired, don’t push through the drive. A short nap before you leave, or a lift home, is safer.

Setting up for day sleep

• Aim for 7 to 9 hours of sleep in each 24 hours. It doesn’t have to be in one block; a main sleep plus a nap counts.
• Keep the bedroom dark, cool and quiet. Blackout curtains or an eye mask, earplugs or white noise, and a room temperature of about 16 to 20°C all help.
• Let people at home know when you’re sleeping, and put your phone on silent.
• Give yourself a short wind-down before bed somewhere quiet and dimly lit, away from screens. The Sleep Health Foundation suggests this, especially if you find it hard to fall asleep.

Caffeine, alcohol and food

Have caffeine early in your shift rather than towards the end. Its effects can last several hours, often longer than people expect.

Alcohol might help you drop off, but even small amounts make your sleep worse.

On night shift, eat lighter meals, and try not to go to bed hungry.

Naps

A 15 to 20 minute nap can lift alertness, and a 90-minute nap helps pay back lost sleep. Avoid napping in the 4 to 6 hours before your main sleep.

Expect to feel groggy for 15 to 30 minutes after waking, sometimes longer, so don’t drive straight after a nap.

Days off

After your last night shift, have a short sleep in the morning, then go to bed earlier than usual that night. Getting outside in the morning light helps your body clock reset.

Winding down after a hard job

What happens on the job doesn’t always stay there. Some people have a routine that marks the end of a shift, like a shower and a change of clothes. Others get outside, exercise, or talk things over with someone they trust.

If you can’t sleep, get up and do something calm in low light, away from screens and the clock. Go back to bed when you feel sleepy.

When to talk to someone

The Sleep Health Foundation suggests seeing your GP if sleep problems happen more than three times a week for several weeks in a row.

It’s also worth talking to someone if you’re more irritable or withdrawn than usual, relying on alcohol to sleep, or a particular job keeps coming back to you.

A psychologist can work with you on both the stress and the sleep.

Confidential support through your organisation

If you’re a QPS, SES or MRQ employee or volunteer, SelfRefer funds up to 6 psychology sessions each financial year (1 July to 30 June), with no out-of-pocket cost to you. You can refer yourself.

If you’re QFD staff or a volunteer, FESSN funds an initial 4 sessions with no out-of-pocket cost to you, and these are also available to your immediate family.

You can see Lynn by telehealth or in person in Cleveland. First responders →

If you’re in immediate danger, call 000. For 24-hour crisis support, call Lifeline on 13 11 14, or 13YARN on 13 92 76 for Aboriginal and Torres Strait Islander people.

Choose a time that suits you and book online.

This article is general information only and isn’t a substitute for advice about your own situation.