World Sleep Day: Advice available to get better rest and help improve your health

14 March 2025

Nottinghamshire Police Federation members are being encouraged to take steps to improve their sleep for the benefit of their health.

Simon Riley, branch chair and wellbeing lead, said getting a good night’s rest can be difficult for police officers, particularly those who work shifts.

But he said rest was important for people’s health, particularly their mental wellbeing, as he used World Sleep Day (Friday 14 March) to highlight advice that’s available.

Simon said: “I can’t stress enough the importance of sleep, particularly around stress and wellbeing.

“It’s always a difficult one for cops because a significant number of us work shifts.

“We know that night shifts have an impact on sleep routines and rest patterns.

“I get it. I’m the type of person who can be shattered at 7pm but by 11.30pm I’m wide awake and my mind is working overtime.

“Sometimes, It’s 2am before I get to sleep and I’m up at 7am, so I definitely don’t get enough sleep.”

Simon pointed to advice produced by Police Mutual, which provides financial services and welfare support to the police service.

Tips include:

·       Create a bedtime routine

·       Make your bedroom a comfortable environment for sleeping

·       Deal with stressful tasks earlier in the day or evening

·       Write down your thoughts and worries and things you need to do the next day

·       Get regular exercise

·       Limit caffeine, alcohol, nicotine

·       Limit electronics at bedtime

 The advice produced by Police Mutual also offers sleep advice for members working a night shift.

Tips include:

·       Prioritise your sleep, avoid running errands or doing chores after your shift.

·       Don’t use alcohol as a sleep aid.

·       Turn off your mobile before going to bed.

·       Alter your bedtime a few days in advance of a change in your work shift.

 Oscar Kilo, the national police wellbeing service, has also produced a toolkit to help manage fatigue and sleepiness in the policing environment.

Simon said: “Police officers do a stressful job, so the biggest thing for me with rest is reducing stress levels.

“With shift patterns being what they are – six on, four off, six on three off, extended days for weekends and training days, and even 12 hour shifts for some – our members can be working a 60 or 70-hour week before overtime.

Stressful

“Doing a stressful job, working those long hours, it's important that our members prioritise rest and sleep.

“If you come back then for the start of the next six day-set and you're not rested, then that stress is going to become even more amplified.

“Over time, that stress level can build up and that's where we find people having issues.

“I call it the pressure cooker moment, where the lid is on but all of a sudden, the steam gets to the top of the cooker and the steam blows the top off the pan. A healthy sleep regime is crucial to limiting and reducing those stress levels.”

READ MORE: Cops' financial struggles laid bare in new independent study.