As a junior doctor, long shifts, night calls, and an unpredictable schedule make it difficult to get enough sleep. Prioritizing rest is essential for both your well-being and your ability to provide quality patient care. Chronic sleep deprivation not only leads to fatigue but also increases the risk of burnout, impaired decision-making, and decreased mental and physical health. While the demands of the job are relentless, there are practical ways to improve sleep and maintain resilience.
Optimise your sleep environment. Your bedroom should be dark, quiet, and cool. Investing in blackout curtains and a white noise machine can help block out disturbances particularly if trying to sleep during the day. Reducing screen time before bed is important as blue light from devices suppresses melatonin production, making it harder to fall asleep. Establishing a consistent bedtime routine—such as reading, meditating, or deep breathing exercises—can also signal to your body that it’s time to wind down.
Even with an erratic schedule, maintaining a regular sleep pattern as much as possible is crucial. Try to go to bed and wake up at the same time each day, even on your days off. If you’re working night shifts, strategic napping such as a short nap of 20–30 minutes during breaks can improve alertness and cognitive function, while a longer nap before starting a night shift can help reduce sleep debt.
Be mindful of caffeine consumption—while it can help with alertness, drinking it too late in the day can interfere with your ability to sleep when you finally get the chance. When I was a junior doctor I used to reward myself with a diet coke during the evening which played havoc with my sleeping that night duh!
After a night shift, it’s important to protect your post-shift sleep. Exposure to bright light on the way home can make it harder to fall asleep, so wearing sunglasses and avoiding unnecessary stimulation can help. Try to get to bed as soon as you get home rather than going out or procrastinating – this is one of life’s great disciplines! Eating a light meal before bed and avoiding alcohol can also improve sleep quality, as alcohol can cause fragmented and restless sleep. Regular physical activity can contribute to better sleep patterns, but intense workouts should be avoided right before bed, as they can be too stimulating.
Managing stress and advocating for better scheduling are also important. If possible, discuss fair shift rotations with your HR team and ensure you are taking your allocated days off seriously. Practicing mindfulness, seeking support from colleagues, and engaging in activities that help you relax can all contribute to better sleep and overall well-being.
Getting enough rest as a junior doctor may be challenging, but it is not impossible. By making small, intentional changes to your sleep habits, you can improve your resilience, maintain your performance, and reduce the risk of burnout. Sleep is not a luxury—it is a fundamental requirement for both your health and your ability to care for others effectively.
Burnout is a growing issue among healthcare professionals, often driven by excessive workloads, rigid schedules, and lack of work-life balance. Locum work offers a powerful solution by providing greater flexibility, variety, and control over your career. Unlike permanent positions, locum roles allow you to set your own schedule, take breaks when needed, and avoid the pressures of long-term workplace politics. Additionally, working in different settings exposes you to new clinical environments, diverse patient populations, and fresh challenges, which can help reignite your passion for medicine. By reducing administrative burdens and offering better remuneration, locum work provides a sustainable way to continue practicing while prioritizing your well-being. Talk to us at STAT Recruitment about options for locum work NOW!
Resources: A good overview of sleep and insomnia is: I dream of sleep: managing insomnia in adults: Part 1 – bpacnz
By Dr Miriam Martin
