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Shift work and sleep.  How to build healthy sleep habits.   Published February 2025   Expert contributor Professor Delwyn Bartlett, health psychologist and insomnia specialist, Woolcock Institute of Medical Research Words by Sabrina Rogers-Anderson Shift work can be great for penalty rates and flexible schedules, but it’s no secret it can also play havoc on your sleep. Whether you work long night shifts or rotating day shifts, irregular sleep patterns can leave you exhausted, and they can muck up your physical and mental health. “Shift work becomes much harder after a while and many people want to stop, but they often don’t have a choice because of family or financial commitments,” says Professor Delwyn Bartlett, health psychologist and insomnia specialist at the Woolcock Institute of Medical Research and a conjoint professor at Macquarie University. While night shifts tend to get all the attention, Professor Bartlett explains that alternating morning and afternoon shifts can be just as hard on your sleep habits and your body. “You may only have eight hours between leaving work and when you’re due back on, so that doesn’t leave much time for sleep,” she says. “And if you’ve had a busy shift, your brain might still be buzzing, and you could have trouble falling asleep.” So, what can shift workers do to improve their sleep and overall health? Here’s what you need to know. Sleep deprivation. What is it, do you have it? Sleep deprivation doesn’t just impact shift workers – around one-third of Aussies don’t get enough sleep. Whether you’re a shift worker or you’ve been feeling a little tired for a while now, understanding the symptoms of sleep deprivation can help. These include: feeling tired throughout the day yawning often falling asleep when you don’t mean to (like when you’re watching TV) needing to take naps sleeping long hours on days off irritability feeling stressed, anxious, depressed, paranoid or experiencing suicidal thoughts lack of motivation difficulty concentrating memory problems slower reflexes, bad balance and coordination loss of interest in sex  craving takeaway and processed foods and caffeine. Around 10% of shift workers may also have a condition known as ‘shift work sleep disorder’, says Prof Bartlett.  Symptoms include: being unable to get to sleep or stay asleep when you want or need to being overly sleepy during work hours noticing an impact on your work, personal and family life. If you’re experiencing any of these symptoms, or you’re worried about feeling unusually tired, Prof Bartlett says you should speak to your GP for advice.  How shift work can impact sleep and health Shift work can upset circadian rhythms – your ‘internal biological clock’ that regulates a number of factors, including sleepiness.  “Not getting enough sleep can have a huge effect on mood, particularly depression and anxiety, as well as on social skills and relationships,” explains Prof Bartlett. “And having lots of short sleeps like many shift workers do can affect attention and alertness, which can increase the chance of workplace accidents.” Being awake and on the go for 17 hours is the same as having a blood alcohol level greater than 0.05, she adds. Research shows not getting enough sleep over long periods of time can sometimes lead to health problems, like heart disease, high blood pressure, diabetes, obesity, kidney disease and stroke. However, says Prof Bartlett, while this may seem scary, making small changes to your sleep habits can help reduce your risk. 7 healthy sleep habits for shift workers When you’re a shift worker, you may not have a say in your work roster, but you can form some simple habits to improve your sleep quality.  The usual healthy sleep advice, including going to sleep at the same time each night and avoiding bright light at night from electronic devices, isn’t relevant for most shift workers. Instead, Prof Bartlett says shift workers need to lower their expectations around sleep and be kind to themselves. Here are Prof Bartlett's recommendations for shift workers: Take time out. “Taking a few minutes to stretch and do breathing exercises like these throughout your shift helps. Night shift work isn’t easy, and it does disrupt your sleep, so giving yourself some self-soothing time is essential to manage it.” Wear dark sunglasses. “When you’re driving home from work, especially in the summertime, wearing dark glasses can hide your eyes from sunlight and help get your body ready to go to sleep.” Go to bed as soon as you can. “You might have commitments like dropping the kids off at daycare or a game of footy after your shift but try to get to sleep as soon as possible. If you’re feeling wired, take some time to sit quietly and let go of what happened on and after your shift.” Create a good sleep environment. “Switch your phone off, turn on a fan for background noise, which will help to reduce some of the daytime noise, and make your room as dark and cool as possible.”  Limit caffeine and drink more water. “It might be tempting to load up on coffee and energy drinks to get through your night shift, but you may find it harder to get to sleep when you get home. Drinking water or electrolytes regularly throughout your shift will help you fight tiredness.” Eat a healthy diet. “We tend to reach for fatty and sugary foods when we’re tired, but that doesn’t help us feel better in the long run. Try to eat a healthy diet [including fruits and vegies, whole grains, lean protein, healthy fats and dairy products or substitutes], which will give you energy and help improve your mood. A healthy gut has also been linked to better sleep.” Exercise regularly. “You might love hitting the gym straight after your night shift, but this can actually raise your body temperature and make it harder to fall sleep. You’re better off exercising when you first wake up if you can manage to fit it in before your shift.” When to see a doctor about sleep issues  If your lack of sleep is having an impact on your physical or mental health, work or relationships, you should see your GP as soon as you can.  They may suggest lifestyle changes or medication or refer you to a sleep specialist. If you’re feeling anxious, depressed or having suicidal thoughts, call Lifeline for immediate assistance on 13 11 14. If it’s an emergency, call 000. Looking for more health info? Check out the latest articles on our Stay Well hub – your go-to place for all things health and wellbeing. This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.

Use your extras cover to improve your health and wellbeing It’s February already, and for some of us, those new year’s resolutions may have already flown out the window. While your year may already be on a roll, now’s still a great time to get on track and plan to use your extras benefits for 2025. Getting more value from extras cover is easy when you set aside a little time to proactively use your benefits throughout the year. And it’s an investment in your health and wellbeing.  We’ve pulled together some tips on how you can claim your extras health insurance to make 2025 healthier and happier. Know your cover Knowing what you’re covered for is important. Why? Because you might have extras benefits you haven’t claimed or you’ve forgotten about.  It’s one way you can make your private health insurance work for you.  Your RT Health Cover Guide is a good place to start. It’s worth checking in to make sure you’re making the most of your extras cover.  To find your Cover Guide, log in to the online Member Services portal. Or just go to our website any time that suits you.  Extras for eyes, ears and teeth Your eyes, teeth and ears: three of the most important parts of your body to check in on when it comes to your general health. We know they’re one of the main reasons for having extras cover. The start of any new year (most RT Health extras benefits re-set every year on 1 January) is the perfect time to map out how and when you plan to use your optical, dental cover, and audiology benefits. Whether it’s just you, or you’re protecting the health of those you love, being hands-on when it comes to your eyes, teeth and ears can really pay off. Book in now for annual check-ups. That way you’ll be sure to use your benefits for new glasses, dental work or hearing aids, if you need them. Remember, members with extras cover also have access to our More for Teeth program and many other new benefits introduced for 2025. Do you have joint pain? Backs, hips, knees, necks – if the joints in these important body parts are giving you trouble, it’s time to get a check-up. If it’s covered by your extras, you’ll be able to get benefits paid up to your service and annual limit for lots of services like physio, chiro, osteopathy, podiatry. You can use your extras benefits to get pain relief or advice. Need mental health support? Eligible RT Health members* can claim for online cognitive behavioural courses delivered by This Way Up. These are evidence-based programs developed by psychiatrists and clinical psychologists.  Courses dealing with depression, generalised anxiety, social anxiety, health anxiety, panic and Obsessive Compulsive Disorder (OCD) are just a few of the programs available. Depending on your level of cover, you may also be able to access benefits for mental health services under the psychology annual limit of your cover. Check your RT Health Cover Guide to see what’s available to you. Feeling tight in your body? Remedial and Swedish massage are covered by most RT Health extras covers (as long as it’s with a registered provider) and, if so, you’ll be able to get benefits paid up to your service and annual limit. Why not get some treatment for those pesky pains a few times throughout the year? Looking into alternative therapy? Alternative therapies like acupuncture, exercise therapy, Chinese medicine and myotherapy may also be included in your extras cover (when the service is provided by a registered provider) and, if so, you’ll be able to get benefits paid up to your service and annual limit. Speak with your GP if you’re not sure about how these alternative therapies can help with your personal health concerns.  Claiming gym membership? If your extras cover includes gym membership (take a look under the ‘Health Improvement’ section of your RT Health Cover Guide) you’ve served your waiting periods, you’ll be able to claim a benefit for your gym membership. Just fill in the special form (not the usual claim form), get your health professional to complete their section, send us your claim and you'll get a benefit for your gym membership.  You won’t get the whole cost back, but it’s a helping hand to help you reach for your health and wellbeing goals. And if you stay covered, you can claim a benefit every year. Need to claim health aids? Items that help you monitor and improve your health are often covered under the ‘Health Aids’ section of your extras cover. Depending on your level of cover, you may be able to claim custom-made orthotics and orthopaedic shoes, as well as benefits for monitoring equipment that helps you deal with a health issue – devices like blood pressure monitors, blood glucose monitors, CPAP masks, nebulisers, crutches and TENS machines may be included in your cover. Cost of prescription medicines adding up? The cost of prescription medications can add up. If you’ve got extras cover, you may be covered for some of those high-cost prescription medications (medicines, vaccinations and injections). Check out our recent Stay Well hub article to learn more about what you can claim. We're here to help We get it. Private health insurance can be complicated, but we’re here with you every step of the way to help you get more value from your cover. If you have any questions about your cover, our Member Care team can answer any questions you have. Give us a call on 1300 886 123 or get in touch via email to help@rthealth.com.au Important information *This Way Up is available to RT Health members with Top Extras, Deluxe Extras and Smart Extras. This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.

Prescriptions and medications. What can I claim? We all know that the cost of prescription medications can add up. That’s why it’s great to know that you may be covered for some of those high-cost prescription medications (medicines, vaccinations and injections) under your Extras cover. Your RT Health Cover Guide is a good place to start when checking in to see what you’re covered for. Your benefit and benefit limit will be listed under ‘Pharmaceuticals’. What can I claim? There are a few things to know about claiming prescriptions and medications (once you’ve served any waiting periods). We’ve listed a few here for you. So you can claim a benefit for your prescribed medication, it must: Be prescribed to you by a registered medical practitioner in Australia Be a S4 or S8 medication (that means it’s a prescription-only medicine) Be purchased in Australia and approved by the Therapeutic Goods Administration (TGA) Not already subsidised under the Pharmaceutical Benefits Scheme (PBS).  The PBS is a government program that subsidises medicines to make them cheaper  Cost more than the current PBS co-payment amount of $31.60 per item purchased ((The co-payment amount is set each year by the government. The co-payment amount has been frozen for 2025 and will stay the same as it was in 2024). We’ll pay a benefit on your script costs on non-PBS items (after you’ve paid the PBS patient co-payment amount of $31.60). The amount you get back will depend on your level of cover. What can’t I claim? It’s also important to know there are medications you can’t claim (and the reasons why). RT Health can’t pay benefits on: Over-the-counter medications that you can buy without a prescription Medicines and pharmaceuticals listed on the PBS Prescriptions and medications that cost less than the PBS amount of $31.60. (The co-payment amount is set each year by the government. The co-payment amount has been frozen for 2025 and will stay the same as it was in 2024) Items not prescribed, dispensed and/or purchased in Australia Pharmaceuticals not approved by the TGA for supply or sale in Australia. Tips for quick claiming There are a couple of things that will make paying your claim for pharmaceuticals and prescription medications easier. Send us your Official Pharmacy Receipt with your claim. This is a more detailed receipt provided by your chemist/pharmacist that we need to make sure your claim is payable. Just ask your pharmacist for one when you fill your script. We need this receipt to pay your claim (we’re not able to accept register receipts, packaging or scripts when assessing your claim). Not sure you can claim? We’re here to guide you. If you need some info on how and what you can claim, just give us a call on 1300 886 123 or send a quick email to help@rthealth.com.au Use our app. Making claims on the app is quick and easy. Find out more here.  This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.