For resident physicians, sleep deprivation can have major effects on both day-to-day performance and long-term well-being.
According to the 2024 AMA National Resident Comparison Report, 52% of resident physicians said that a lack of sleep had at least some impact on their job satisfaction in the past month. Based on responses from more than 3,600 residents nationwide, the report highlights trends in resident physician well-being and burnout. The findings—exclusive to the AMA and not published elsewhere—reflect data from organizations that surveyed residents using the AMA’s Organizational Biopsy® in 2024.
The sleep disruptions resident physicians face vary by specialty and training year. Two residents who are working demanding schedules shared advice that forms a road map for building intentional sleep-hygiene habits that can make long shifts and tough transitions more manageable.
Go into night call rested
Whitney Sambhariya, MD, PhD, a third-year ophthalmology resident in Baltimore, can work up to 28-hour shifts—a 24-hour call with up to a four-hour handoff period for safe transition of patient care—every four to six days. Maximizing sleep ahead of her longest hospital stint is key to making it work.
Ahead of overnight shifts “I always made sure I would go to bed early,” said Dr. Sambhariya, an AMA member. “Even if I'm going to bed earlier in the afternoon, I try to make sure that I can get enough rest the day before—that I'm not going into any call tired.”
Dr. Sambhariya also avoids screens and keeps her bedroom dark and quiet to optimize quality rest.
“I found that was the most detrimental thing. If I walked into call already tired, it was not going to be a great night for me.”
As the leader in physician well-being, the AMA is reducing physician burnout by removing administrative burdens and providing real-world solutions to help doctors rediscover the Joy in Medicine®.
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Create a postshift rest routine
After an overnight shift, falling asleep is not always easy.
“I bought a sleeping mask,” Dr. Sambhariya said. “It helps me reorient myself to say, like: All right, I'm going to sleep.”
Instead of crashing for the entire day, she schedules a short nap, wakes up to complete simple tasks, and then returns to her usual bedtime to reset her schedule.
Don’t overdo it in your off time
Now an emergency medicine attending physician, Polly Wiltz, DO, completed her residency training in July of 2025. As a resident, she worked a mix of day and night shifts. To handle those transitions, she recommended preserving your personal bandwidth during key reset days.
“If I'm switching between nights into a day shift, I try to set an alarm so that it's like taking a nap after work rather than trying to sleep a full eight or nine hours,” said Dr. Wiltz, an AMA member.
Dr. Wiltz also uses what she calls “stupid time”—the post-call hours when she’s not fully alert—for essential yet mentally undemanding tasks such as laundry or dishes. But she doesn’t force herself to power through major commitments.
After a night shift “I'm not going to try to do social things because I just know that my brain hasn't quite switched and I'm not fully awake yet,” she said. “It's OK to say, I can't do that right now and take that time to be alone and recover.”
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Skip streaming during shifts
When residents finally get a chance to pause during a shift, it can be tempting to pull out a phone or binge-watch a show. Dr. Sambhariya, however, cautions against filling every break with stimulation.
“Some people get so nervous on call that I know they won't rest,” she said. “Or they'll watch Netflix if they do get a break. I tell people to try not to do that. At least turn off your phone. Let your mind rest even if you don't want to sleep.”
Try to curtail caffeine, carbs
Dr. Wiltz has found that it’s easy to rely on caffeine when transitioning from night work to day shifts.
“I struggle with my caffeine intake, especially when I'm trying to transition back,” she said.
She also noticed how her diet shifts when working nights, with carb cravings during overnight rotations peaking around 4 a.m. after her shift ends.
“You carb load, you fall asleep, and then you're too exhausted to be productive or exercise,” she said.
Know your limits
Dr. Sambhariya emphasized the importance of acknowledging your own needs, even when they differ from your peers.
“One of the mistakes I made was not giving myself the leeway... to say: Hey, I do have to rest,” she said. “Being able to stay awake the longest doesn't make you a better doctor.”
“You’re not a superhero. You’re a person. So understand your limits and get your rest where you can.”
