Staying well
Sleep on shifts and in a shared room
Long shifts, night work, a noisy shared room and calls home across time zones can all cut into sleep. Most adults need at least 7 hours in each 24, and good sleep protects your safety at work.
Not medical advice. Musafir Health gives general health information only. It cannot diagnose you or tell you which medicine to take. Talk to a doctor, nurse or pharmacist about your own health, and in an emergency call the local emergency number.
How much sleep you need
- Most adults need 7 hours or more in each 24 hours, according to the US Centers for Disease Control and Prevention (CDC).
- If you often feel sleepy at work, nod off when sitting still or need caffeine to get through the day, you are probably not getting enough.
After a night shift
- Go to sleep as soon as you can after the shift, and make the room as dark and quiet as you can.
- Try to keep the same sleep times on working days, even if they are in the daytime.
- Avoid caffeine in the last hours before you plan to sleep, and avoid a heavy meal just before bed.
- Never drive or work with machines when you are fighting to stay awake.
Calls home across time zones
- Pick a regular call time that suits both your shift and your family, rather than calling in your sleep hours.
- A short voice message can replace a late-night call on work nights.
When to see a doctor about sleep
- Trouble sleeping most nights for several weeks.
- Someone tells you that you snore loudly, or stop breathing, choke or gasp in your sleep.
- You feel very sleepy in the day even after enough hours in bed, or poor sleep is affecting your mood or safety.
Official sources
Health advice is updated over time. Check the sources above and ask a health professional about your own situation. Last checked November 2026.