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SLEEP, SHIFT WORK & HEALTH & WELLBEING

Protecting your Health & Wellbeing on every shift

 

Almost 7 in 10* Garda personnel reported experiencing some level of sleep difficulty. For shift and night duty workers, sleep is not a luxury - it is operational readiness.

*2024 Garda Health & Wellbeing Survey

 

For many members of An Garda Síochána, shift work is part of the job. Whether you are working nights, rotating rosters, or recovering after a demanding shift, your body is constantly adapting.

The good news is that small, evidence-based changes can improve sleep quality, reduce fatigue and support health and wellbeing, safety and performance.

 

Why shift work affects sleep

Your body follows a natural 24-hour body clock called the circadian rhythm. It is designed to promote alertness during the day and sleep at night. Night duty and rotating shifts disrupt this rhythm, making restorative sleep harder to achieve.

You may notice:
  • Difficulty falling asleep or staying asleep
  • Low energy and fatigue
  • Reduced concentration·Increased risk of errors
  • Effects on physical and mental health
  • Disruption to family and social life

 

Sleep and mental health

Sleep and mental wellbeing are closely connected. Poor sleep can contribute to anxiety, low mood, irritability, reduced resilience and difficulty concentrating. Stress and anxiety can also make sleep harder, creating a cycle that can be difficult to break.

When to act

If sleep problems continue for several weeks, or start affecting your mood, relationships or work performance, seek support early.

 

The 20-Minute Rule

If you cannot sleep after about 20 minutes:
  • Leave the bedroom
  • Sit somewhere dimly lit
  • Read or listen to calming music
  • Avoid phones, emails and bright screens
  • Return to bed only when you feel sleepy

 

Shift work checklist

Before your shift
  • Aim for a good sleep beforehand.
  • Consider a 60-90 minute nap.
  • Eat a balanced meal.
  • Stay hydrated.

 

During your shift
  • Use bright light exposure at the beginning of your shift to help reset your body clock
  • Eat lighter meals overnight.
  • Choose fruit, yoghurt, nuts or protein-rich snacks.
  • Drink water regularly.
  • Avoid caffeine near the end of the shift.

 

After your shift
  • Wear sunglasses if travelling home in bright daylight.
  • Keep your bedroom cool, dark and quiet.
  • Avoid checking emails or social media before sleep.
  • Keep a regular sleep routine where possible.

 

Fuel your body

Choose more
  • Wholegrains
  • Lean protein
  • Fruit and vegetables
  • Yoghurt, nuts and seeds
  • Water
 

 

 

Limit
  • Energy drinks
  • Excessive caffeine
  • Sugary snacks
  • Heavy meals overnight

 

 

Support is available

Lena by Inspire

Through the Garda Employee Support Programme, Lena by Inspire provides confidential wellbeing check-ins, a 24/7 helpline, up to six counselling sessions, online wellbeing resources and sleep, nutrition and mental wellbeing webinars.

 

3 things to do today

Small actions, big difference

  • Plan your caffeine: avoid it in the final few hours of a night shift
  • Protect daytime sleep: dark, cool, quiet room after nights
  • Use the 20-Minute Rule if you are awake and frustrated in bed

 

Take-home message

Shift work is part of policing, but chronic fatigue does not have to be. Looking after your sleep improves your health and wellbeing, resilience, decision-making and ability to keep yourself, colleagues and the public safe.

Useful resources

Garda National Health and Wellbeing Office — Keeping Our People Supported (KOPS)