Shift work sleep

Here is when your main sleep fits between this shift and the next.

Your details

Shift ends 07:00, next starts 19:30

08:00 to 15:30

your main sleep, with 2 h 30 min spare before getting ready

Travel home, then wind down30 + 30 min
Sleep you said you need7 h 30 min
Time off between shifts (door to door)11 h 30 min
If it does not fitnot needed

Dark, quiet and cool helps day sleep: blackout blinds, earplugs and phone off. HSE good practice is to keep night shifts to runs of 2 to 3, limit shifts to 12 hours (8 for nights or demanding work) and allow 2 full nights of sleep when you switch between days and nights. HSE also encourages shift workers to tell their GP they work shifts.

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is making it hard to cope. If you feel sleepy while driving, stop somewhere safe.

The working

Shift ends 07:00, next starts 19:30, 30 minutes home, 30 to wind down

Home at 07:30 and winding down until 08:00, a 7 h 30 min sleep runs 08:00 to 15:30. You need to leave at 19:00, so allowing an hour to get ready there are 2 h 30 min spare. Door to door you get 11 h 30 min off, just over the usual 11 hours legal daily rest.

Better day sleep

Practical bits

Blackout blinds or an eye mask, and earplugs or white noise
Phone on silent and in another room; tell people your sleep hours
Keep the room dark, quiet and comfortable
Avoid a big meal right before you sleep

HSE good practice

What employers should aim for

Guideline	Detail
Night shifts in a row	2 to 3 at most
Shift length	up to 12 hours; less for nights and demanding work
Switching days and nights	at least 2 nights of full sleep in between
Your GP	HSE encourages shift workers to tell their GP they work shifts

Read with care

What this cannot tell you

Fix your rotaIf your shifts do not leave enough time to sleep, raise it with your employer.
Diagnose shift work sleep disorderSee your GP if you are struggling to sleep or stay awake.
Say you are safe to driveIf you are sleepy after a shift, do not drive.

Questions

Common questions

How much sleep do shift workers need?

The same as everyone else, 7 to 9 hours for most adults, but it is harder to get. A main sleep plus a nap can help.

When should I sleep after a night shift?

Many people sleep as soon as they get home, then get up in the early afternoon. Others prefer to sleep later, closer to the next shift. Choose what you can protect.

How much rest do I get between shifts by law?

Usually 11 hours in a row between working days, though some jobs and shift changes have exceptions.

Is it safe to drive after a night shift?

Not if you feel sleepy. Use public transport, get a lift, or have a short nap first.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to see a GP about sleep

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life and making it hard to cope. If you feel sleepy at the wheel, stop somewhere safe.