See 7 different 12-hour shift rotation examples here . 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). Sleep deprivation and deficiency. 12 hour shifts are used by approximately 40% of our clients. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. Sometimes I read articles on how to sleep while working nights that dogmatically dictate a certain sleep schedule. Cleveland Clinic. 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. This strategy might shock you if you had been relying too much on caffeine during your night shifts. See the chart below for an example. 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. But, realistically, the same thing just doesn’t work everyone. You might, for example, find yourself spending a chunk of your time off recovering from your time on. The Best Sleep Schedule For Night Shift. 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. Action: Minimize unnecessary or complex tasks at the end of shifts. Soon you are going to rotate to a night shift. Try to avoid long commutes that take time away from sleeping. 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. National Heart, Lung, and Blood Institute. The rest of our clients use different shift times than 8, 10 or 12. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me. Performance is worse at the end of shifts, particularly night shifts. Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. The researchers pointed out that this is the least effective strategy for adapting one’s circadian clock to a night-time schedule. This is how I do it! Cut down your Caffeine Intake. Day: 0700-1900. Sleep consistency is key for many employees working night shift schedules. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. Overall minimization of end of shift tasks is important. Night: 1900-0700. I usually work 2-3 shifts together and then have a day or two off. 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 Sleep Foundation. Circadian rhythm disorders. Here are the key points and some action steps for creating a better schedule. Night: 1800-0600. or. 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