Sleep for Performance: Why rest matters more than you think

MD

Shift work affects sleep and performance. Learn how disrupted sleep impacts alertness, decision-making and safety, and what you can do to reduce risk.

Sleep for performance: why rest matters more than you think

 If you work shifts, you already know that sleep isn’t just about feeling rested. It affects how quickly you think, how well you communicate, and how you perform under pressure. When sleep is disrupted, your performance is often the first thing to suffer.

 Research consistently shows that sleep loss and circadian disruption reduce alertness, slow reaction times and impair decision-making.

 For shift workers, particularly if you’re in a safety-critical role, feeling tired can impact your own safety and the safety of others around you.

 How sleep supports performance

Sleep is when your brain restores itself. During good-quality sleep, your body consolidates memory, sharpens attention, regulates emotions and supports physical recovery.

 Even modest sleep restriction can reduce cognitive performance to levels comparable with alcohol impairment. Studies have found that being awake for 17 hours is like having a blood alcohol concentration (BAC) of 0.05%. Being awake for 24 hours is like having a BAC of 0.10%.

 Poor sleep affects both mental performance (concentration, judgement, memory) and physical performance (coordination, strength, endurance).

 In contrast, well-rested workers tend to:

·    React faster

·    Make fewer errors

·     Communicate more clearly

·    Cope better with stress

·    Recover physically between shifts

 Why shift work disrupts sleep and performance

Your body runs on a 24-hour circadian rhythm that’s guided by light, darkness and routine. Shift work pushes against that rhythm. Early starts, night shifts and rotating rosters often mean you’re awake when your body expects sleep and trying to rest when it’s primed to be alert.

This mismatch can lead to:

·    Shorter sleep duration

·    Lighter, less restorative sleep

·   Fragmented sleep with more awakenings

·   Ongoing sleep debt across a roster cycle

 Over time, cumulative sleep loss affects performance. Studies show that fatigue from shift work impairs attention, slows reaction time and increases the likelihood of errors.

 Guidance from health and safety bodies consistently highlights fatigue as a major contributor to workplace incidents. Importantly, people who are fatigued often underestimate how impaired they are. You might feel like you’re functioning, while your reaction time and judgement are already compromised.

The longer-term performance impacts

 It’s not just the short-term impacts. Sleep deprivation can also have long-term impacts on your body.

A lack of sleep can:

·        Reduce your ability to repair and recover tissue, so you heal slower and are more susceptible to injury.

·         Reduce your immunity, making you more susceptible to infections.

·         Disturb glucose levels, which can contribute to insulin resistance and an increased risk of type 2 diabetes.

·         Increase your risk of developing chronic conditions including cardiovascular disease, diabetes or obesity.

·         Increase the risk of mental health issues, including depression and anxiety.

 Practical ways to protect sleep and performance

1. Treat sleep as part of your job
Consider sleep a part of your operational readiness. Plan for it, protect it and prioritise it across your roster.

 

   2. Manage light exposure
Use bright light to stay alert at the start of shifts and reduce light exposure when preparing for sleep. Sunglasses on the drive home after night shift and blackout curtains can make a real difference.

 

   3. Use caffeine strategically
Caffeine can improve alertness, but timing matters. Avoid caffeine in the hours leading up to your planned sleep window.

 

4. Build recovery time into your roster
Back-to-back long shifts and short breaks between shifts increase fatigue risk. Where possible, allow time to recover, especially after night shifts.

 

5. Build exercise into your routine

Physical activity can support sleep and performance, but timing matters. Regular exercise improves sleep quality, mood and resilience but intense workouts too close to bedtime can make the wind down harder. Prioritise gentle movement like walking or stretching during shorter rest periods.

 

  6. Speak up early
If fatigue is affecting your performance, concentration or safety, raise it. Fatigue management is a shared responsibility between workers and organisations.

 

Read some of the other sleep hygiene tips you need to know.

 

Shift work will always challenge sleep, but poor sleep doesn’t have to define your performance. With awareness, smart habits and realistic expectations, you can protect both your wellbeing and your ability to work safely and effectively.

 

References:

https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/08.html

https://emergencymedicinecases.com/sleep-strategies-shift-work/

https://www.nature.com/articles/s41598-019-40914-x

https://www.ambulance.nsw.gov.au/__data/assets/pdf_file/0011/962309/Shift-Worker-Wellbeing-Guide.pdf

https://www.sleephealthfoundation.org.au/sleep-topics/healthy-sleep-practices-for-shift-workers