Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. Improve your sleep on a shift-based schedule. 12 hour shifts are used by approximately 40% of our clients. Then when you begin the night shift, your body will already be getting ready for the new schedule. This strategy might shock you if you had been relying too much on caffeine during your night shifts. Try to avoid long commutes that take time away from sleeping. 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. 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. They make scheduling a bit simpler since you are only dealing with 2 shift times. The researchers pointed out that this is the least effective strategy for adapting one’s circadian clock to a night-time schedule. Cut down your Caffeine Intake. Performance is worse at the end of shifts, particularly night shifts. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. National Sleep Foundation. 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. See 7 different 12-hour shift rotation examples here . But, realistically, the same thing just doesn’t work everyone. Circadian rhythm disorders. Sleep consistency is key for many employees working night shift schedules. Night: 1800-0600. or. The Best Sleep Schedule For Night Shift. See the chart below for an example. Updated October 1, 2010. How to Set a Night Work Sleep Schedule. 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. I usually work 2-3 shifts together and then have a day or two off. Sleep duration and difficulty was greatest on night shift. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. Night: 1900-0700. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me. Cleveland Clinic. Sometimes I read articles on how to sleep while working nights that dogmatically dictate a certain sleep schedule. 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. 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). Action: Minimize unnecessary or complex tasks at the end of shifts. Sleep deprivation and deficiency. 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