This article was included in a NSW Health newsletter and was . For the latest information about COVID-19 in NSW, please visit NSW Government - COVID-19.


There has been a real focus on practising good hand hygiene during the pandemic, but practising good sleep hygiene can help to manage the effects of working long and busy shifts. Follow these tips for good sleep habits:

  • Boost your body’s defence: good sleep quality and quantity is important for the immune system. Poor sleep can increase the risk of a viral infection.
  • Have a bite before bed: going to bed hungry will keep you up, but so will having a full tummy. Try eating your dinner at least two hours before bedtime, or even having a small snack.
  • Debrief: make time to reflect on the day - make plans and possible solutions, then don’t think about them until the next day.
  • Make time to unwind: spend an hour before bedtime relaxing and watching, listening or reading about things that have nothing to do with COVID-19 so you can go to sleep with a relaxed mind.
  • Things to avoid: have your last coffee, tea or caffeinated soft drink at least four to six hours before going to bed.
  • Use technology in moderation: technology use in the evening may interfere with sleep. Using a bright screen for one and a half hours or more can increase alertness. Repeated use of a bright screen over five days can delay the body clock by an hour and a half, meaning you consistently want to go to bed later and sleep in longer. Bright light can interfere with the release of the hormone melatonin which helps us get to sleep.​
Current as at: Thursday 11 June 2020
Contact page owner: Health Protection NSW