They make scheduling a bit simpler since you are only dealing with 2 shift times. I usually work 2-3 shifts together and then have a day or two off. On the last few days of the evening shift, delay the times you go to bed and wake up by one to two hours each day. For example, you may be working an evening shift. See the chart below for an example. Night: 1800-0600. or. In many hospitals and long-term care facilities, newly hired nurses are asked to work the night shift. The rest of our clients use different shift times than 8, 10 or 12. This strategy might shock you if you had been relying too much on caffeine during your night shifts. The Best Sleep Schedule For Night Shift. Performance is worse at the end of shifts, particularly night shifts. Sleep deprivation and deficiency. This is how I do it! Day: 0700-1900. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. Sleep duration and difficulty was greatest on night shift. Sometimes I read articles on how to sleep while working nights that dogmatically dictate a certain sleep schedule. You need to define your night shift sleep schedule in accordance with your work while keeping in mind to sleep for 7 to 8 hours at a stretch. Soon you are going to rotate to a night shift. Here are the key points and some action steps for creating a better schedule. Sleep consistency is key for many employees working night shift schedules. Night: 1900-0700. National Sleep Foundation. Cleveland Clinic. Try to avoid long commutes that take time away from sleeping. Action: Minimize unnecessary or complex tasks at the end of shifts. Overall minimization of end of shift tasks is important. Cut down your Caffeine Intake. Then when you begin the night shift, your body will already be getting ready for the new schedule. Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. If you can't, it's easier to adjust to a schedule that rotates from day shift to evening to night rather than the reverse order. Working at night has the combined problems of prolonged wakefulness (often working 8 to 12-hour shifts) and circadian misalignment (working at a time of night when you would normally be asleep). How to sleep well when you work the night shift. And if you’re new to shift work or have been struggling to get adequate sleep, you might need to try a few different sleeping patterns to see which is best for you. National Heart, Lung, and Blood Institute. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. A 2011 study at Vanderbilt University Medical Center found that 1 in 4 nurses were doing just that, choosing to go without sleep for up to 24 hours in order to adjust to working on the night shift. You might, for example, find yourself spending a chunk of your time off recovering from your time on. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me. Updated October 1, 2010. While a few true night owls prefer this schedule, working the night shift is challenging for most nurses. See 7 different 12-hour shift rotation examples here . Circadian rhythm disorders. The researchers pointed out that this is the least effective strategy for adapting one’s circadian clock to a night-time schedule. Improve your sleep on a shift-based schedule. 12 hour shifts are used by approximately 40% of our clients. But, realistically, the same thing just doesn’t work everyone. How to Set a Night Work Sleep Schedule. In many hospitals and long-term care facilities, newly hired nurses are asked work... Times than 8, 10 or 12 shifts, particularly night shifts the least effective strategy for one... 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