Back to blog

Sleep Hygiene as an Agency Nurse

First Choice Care • July 28, 2021
A woman is sleeping in bed with a sleep mask on her eyes.

Getting restful sleep can feel elusive, especially for nurses who work long shifts on rotating schedules. Just over two-thirds of nurses — Assistants in Nursing, Enrolled Nurses, Registered Nurses, and Midwives — struggle to stay awake during shifts due to poor sleep quality. 


Getting quality sleep is not a luxury for nurses — it is a necessity. Ensuring you get the recommended 7 to 9 hours of sleep is an important part of practising good sleep hygiene. 

Strategies for improving sleep hygiene


Agency nurses work hard and are tired at the end of a long shift. All they want to do is fluff their favourite pillow and fall into a deep sleep. Shifting from a day to night roster (and back again) can make it challenging, but not impossible. Here are some strategies for making quality sleep a reality. 


Tips for night roster nurses 


When you work an overnight shift, it is difficult to convince your body and your brain they must stay alert and ready for action. There are tricks you can use to adjust. 


  • Sleep consistency is key to making the adjustment. You must train your body to work against its normal instincts for sleep and wake cycles by sticking to a routine. For instance, if you sleep from 8 a.m. to 5 p.m. on your days on, you must maintain the same sleep schedule on your days off. Once your body gets into the habit of following this routine, you will get a more restful sleep. 
  • Eliminate distractions like sunny bedrooms by using blackout curtains and an eye mask. If you need to block out household noise, consider earplugs and a white noise machine set to a sound you find soothing. Turn off your phone while sleeping unless you are on call. You can set your phone to “Do Not Disturb” and make an exception for your employer’s phone number only to ring through.
  • Take a hot shower or bath before you go to sleep to help your body relax, or perform some meditation to help you wind down from your shift and relax enough for sleep. 


Tips for day roster nurses 


Day roster nurses have it a bit easier but still must follow a few rules to get restful sleep before a busy shift. Here are some tips. 


  • Drink caffeine in moderation and never past 3 p.m. Moderate amounts every 2-3 hours is better than a super dose in one sitting.
  • Take a nap during your break for 10-20 minutes to refresh. Using the “coffee nap” method helps boost nap benefits.
  • Do a quick workout during a break to help keep your blood pumping. Knee lifts and jumping jacks work great. 


Tips for rotating shift nurses 


Rotating shift nurses perhaps have it the most difficult when trying to get enough rest. One of the best strategies you can use to help your body adapt is adjusting your sleep times. If you know you will switch from day shift to night shift, gradually delay your bedtime an hour each night to prevent a shock to your system. If you work a rotating schedule and find yourself worn out or unable to adjust, speak to your supervisor. They may be able to adjust your shifts or find a rotation that is better suited to you.

A final word on sleep hygiene


First Choice Care Nursing Agency cares about the quality of sleep nurses get before their shifts. We recognise that rotating shift nurses may need accommodations. That’s why we offer flexible schedules that promote your health and wellness. Contact us today to explore career options.

More articles

October 22, 2026
Choosing between agency nursing and permanent employment is an important decision for nurses at every stage of their careers.
October 21, 2026
This month, we’re celebrating Mark , a dedicated registered nurse working in aged care who has been part of the First Choice Care (FCC) community since its days as Carestaff. Over the years, Mark has experienced the organisation’s growth and evolution firsthand. He values the flexibility of agency nursing, the opportunity to work across different aged care facilities and, most importantly, the supportive team that makes him feel valued. Finding Flexibility and Support with First Choice Care When asked what he enjoys most about working with First Choice Care, Mark highlights the flexibility to choose shifts that suit his availability and the opportunity to experience different workplaces. “I get shifts that suit my availability and I enjoy the places I get to go.” He also appreciates the personalised support he receives from the allocations team, who understand that he works night shifts and take care to contact him at appropriate times so they don’t interrupt his sleep. For Mark, it’s these thoughtful touches and the team's willingness to understand his needs that make working with FCC such a positive experience. Finding Highlights in Every Shift For Mark, there’s no shortage of memorable moments. From visiting new and interesting aged care facilities to receiving appreciation from the people he cares for, he finds plenty to enjoy in his work. “There’s been a lot of highlights,” Mark shares, reflecting on the variety of locations he visits and the appreciation he receives from staff and residents at the aged care sites where he works. He also enjoys connecting with the allocations team, describing them as incredibly helpful and sharing how much their conversations can brighten his day. These experiences are a reminder that the rewards of nursing extend beyond clinical care. Building connections, feeling appreciated and working with a supportive team all contribute to a fulfilling career. The Importance of Getting the Details Right When it comes to advice for fellow nurses, Mark keeps it practical and straightforward. “Dot your i’s and cross your t’s.” For Mark, maintaining accurate notes and documenting everything is essential to good nursing practice. Thorough documentation helps nurses keep track of important information, maintain continuity of care and provide clear, accurate handovers to colleagues. It’s a valuable reminder that attention to detail is a fundamental part of delivering safe, high-quality care, no matter where a shift takes you. Why Mark Recommends First Choice Care Having worked with First Choice Care since its days as Carestaff, Mark has seen the organisation evolve over the years and continues to value the support it provides. “I would definitely recommend FCC. I’ve been with them since they were Carestaff and I’ve seen the business evolving the whole time. They are very supportive and a good organisation to work for. I always feel valued.” We’re proud to have nurses like Mark as part of our team. His commitment to quality care, appreciation for his colleagues and dedication to the little details that make a big difference reflect the values we’re proud to champion at First Choice Care. Thank you, Mark , for your continued dedication to aged care and for being such a valued member of the FCC community. Congratulations, Mark, our Nurse of the Month for September 2026!  Join Our Team If you’re interested in flexible nursing opportunities with First Choice Care, find out more here.
September 21, 2026
For many nurses, a career in healthcare is about more than where you work. It’s about the people you care for, the experiences you gain and the difference you can make in the communities around you.
More Posts