Why Sleep Matters: Rest and Recovery in Construction

Why Sleep Matters: Rest and Recovery in Construction

In New Zealand’s construction industry, hard work and long hours are part of the job. Whether you’re on the tools, managing a site, or coordinating logistics, the demands can be relentless. Added to this are early starts, potentially long commutes, and the physical nature of the work.

All this makes getting good rest critical. Yet sleep often gets pushed to the bottom of the priority list. But without enough of it, your health, safety, and performance all take a hit.

The Reality: Why Sleep Is Slipping

We know that many in the industry are working extended hours to meet deadlines or make ends meet. Migrant workers, who are a vital part of New Zealand’s construction workforce, often stay up late to keep in touch with family back home in different time zones. This makes it even harder to get the recommended 7–9 hours of sleep each night.

On top of that, long drives to and from worksites—sometimes starting before sunrise—leave little room for recovery. Add in weekend work or second jobs, and sleep can easily fall well short of what’s needed.

In a 2023 survey by Site Safe New Zealand, over 60% of construction workers reported feeling fatigued at work at least once a week, highlighting just how widespread the issue is.

The Impact of Sleep Deprivation

Missing sleep doesn’t just make you feel tired; it affects your whole body and brain. Here’s what happens when you don’t get enough rest:

- Reduced Reaction Times: Sleep deprivation slows your reflexes. This is critical on site, where fast responses can prevent accidents.
- Poor Concentration and Decision-Making: Tiredness leads to mistakes—whether it’s measuring incorrectly, missing a safety check, or making a bad call.
- Increased Risk of Injury: ACC data shows that fatigue is a contributing factor in around 10% of workplace accidents in New Zealand, many of which occur in physically demanding sectors like construction.
- Weakened Immune System: Chronic lack of sleep lowers your defences, making you more prone to colds, infections, and slower recovery if you do get sick.
- Mental Health Strain: Poor sleep can contribute to stress, anxiety, and depression, which are already challenges in high-pressure industries like construction.
- Long-Term Health Risks: Over time, sleep deprivation increases the risk of serious conditions like heart disease, diabetes, and obesity.

How Much Sleep Do You Really Need?

Most adults need 7–9 hours of good-quality sleep each night. For workers doing physical labour—like those in construction—your body may need even more to fully recover and repair.

If you’re routinely getting less than six hours, it’s time to rethink your schedule and habits where possible.

Practical Tips for Better Sleep

We know the realities of the job make it hard to clock off early, but the good news is that even super small changes can help:

1. Prioritise Sleep: Recognise sleep as essential—not a luxury. Build your daily routine around making space for it.
   2. Set a Regular Schedule: Try to go to bed and wake up at the same time every day, even on weekends, to keep your body clock steady.
   3. Create a Sleep-Friendly Space: Keep your bedroom dark, cool, and quiet. Use earplugs or white noise if needed.
   4. Limit Screen Time Before Bed: The blue light from phones and laptops can trick your brain into staying awake. Aim to switch off at least 30 minutes before bed.
   5. Avoid Big Meals and Caffeine Late in the Day: These can disrupt sleep. Stick to lighter evening meals and have your last coffee or energy drink by early afternoon.
   6. Talk to Your Employer: If long hours are causing fatigue, discuss ways to share the load, stagger shifts, or improve scheduling where possible.

Why It Matters

Getting enough sleep may not always feel within your control, but it’s one of the best investments you can make in your wellbeing and work performance. Let’s start seeing rest not as something to squeeze in, but as a critical part of keeping you AND New Zealand’s construction industry safe and strong.

Need a hand turning good sleep into a habit?

As part of your Site Safe Membership Benefit you have access to free one-to-one support sessions via Ignite. Find out more about this benefit and how to log in and access a huge range of health and wellness resources. Check it out

On Ignite you’ll find Coaches, Counsellors, Occupational Therapists and more that have sleep as an area of expertise – select “Sleep or Insomnia” as a specialty in the filter and view the profiles to book a session.