How To Sleep On A Night Shift Schedule

Updated october 1 2010. Most sleep advice caters to those who hold nine to five jobs but what if you work the night shift as 22 million americans do. If you work the night shift setting a sleep schedule may be tricky.

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The Best Sleep Schedule For People Who Work Nights Night Shift

Improve your sleep on a shift based schedule.

How to sleep on a night shift schedule. Sleep deprivation and deficiency. If you have less time to prepare for your new schedule try 30 minutes. Try to avoid long commutes that take time away from sleeping. The best way to successfully shift your sleep cycle is to do it gradually in 15 minute increments according to silberman.

I usually work 2 3 shifts together and then have a day or two off. When i was working eight hour night shifts 10 00 to 6 00a m i would sleep from 2 00 until 9 00p m. Let us help you get the best rest whether you re on 2nd or 3rd shift sleep better now. Pangs of hunger or thirst may wake you up.

Try to set aside a block of 7 to 9 hours to dedicate to sleep after a night shift. Surprisingly many of the same tips and tricks for achieving a quality sleep session still apply including the importance of setting up a sleep schedule. Have something to eat and drink before you go to bed. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me.

This is how i do it. National heart lung and blood institute. Before your night shift. I have never needed a full eight hours of sleep to function on night shift.

I now work 12 hour nights 6 00 until 6 30a m and usually sleep from 10 00 until 4 45p m. Within about a week permanent night shift workers can reset their body clock so they feel sleepy at the right time of their day says charmane eastman phd a professor and researcher at the biological rhythms research lab at chicago s rush university medical center who has been studying how to help shift workers for almost three decades. I switch back to a normal sleep schedule when i m not working so i can take care of my little boy. How to sleep well when you work the night shift.

The best sleep schedule for night shift. If you have a few days before you start night shifts gradually taper your sleep and wake times towards the new schedule for example by rising 2 hours later each day and going to bed 2 hours later. Most people can cope with up to a 2 3 hour shift in their sleep wake cycle. 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.

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