For some nurses and midwives, sleep can be a struggle. And that’s ok. It is important to know that while yours is an individual struggle, you are not on your own.  

Many of us work nights, rotate through different shifts, experience fatigue and workplace cultures that require us to push through. 

To protect our own health and wellbeing, and to show up and practice our professions safely, we need to sleep. 

Sleep doesn’t look the same for shift workers 

Most adults need between seven and nine hours of sleep – but for shift workers, this often doesn’t happen in one block. 

Instead, sleep becomes something that is broken up, negotiated, and fitted around changing rosters, family responsibilities, and recovery from demanding shifts. 

That doesn’t mean good sleep is impossible – but it does mean it needs to be approached differently. 

It’s not just about sleep – it’s about timing 

One of the biggest challenges in shift work is that the body’s natural rhythm is constantly being pushed out of sync. Light exposure, meal timing, activity levels, and even caffeine all play a role in signalling whether the body should be awake or asleep. 

For example, caffeine can be helpful in maintaining alertness during a night shift – which is critical for safety. But if it’s consumed too close to bedtime, it can delay sleep and reduce sleep quality. 

It’s not about avoiding caffeine entirely – it’s about using it strategically. 

Small changes can make a real difference 

While there’s no perfect solution, small and practical adjustments can improve sleep quality over time, such as: 

• creating a dark, quiet, cool sleep environment  

• developing a simple wind-down routine after shifts  

• using naps intentionally to reduce fatigue  

• limiting light exposure before sleep  

• protecting sleep time as much as possible  

These aren’t quick fixes, but they are realistic strategies that can support better recovery. 

The pressure to “push through” 

There’s also a cultural layer to shift work. Many nurses and midwives are used to pushing through fatigue – prioritising patients, colleagues, and responsibilities over their own rest.  

Over time, this can lead to chronic exhaustion, reduced resilience, and increased risk of burnout. Prioritising sleep isn’t always easy, but it is essential. 

When sleep becomes a bigger issue 

For some, disrupted sleep becomes persistent. 

Difficulty falling asleep, staying asleep, or feeling rested can become ongoing challenges, particularly with long-term shift work. 

When this happens, it’s important to seek support early. Sleep is closely linked to mental health and addressing it can have a significant impact on overall wellbeing. 

You don’t have to figure it out alone 

Sleep and fatigue are common across the profession – but they’re often managed in isolation. Explore our sleep resources for practical support. 

If you’re struggling with sleep or shift work – we’re here to listen. 

Call 1800 001 060 or visit our website to find support.