The rest of our clients use different shift times than 8, 10 or 12. 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). Cut down your Caffeine Intake. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. For example, you may be working an evening shift. Overall minimization of end of shift tasks is important. This is how I do it! Circadian rhythm disorders. You might, for example, find yourself spending a chunk of your time off recovering from your time on. How to Set a Night Work Sleep Schedule. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me. 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. Night: 1900-0700. See 7 different 12-hour shift rotation examples here . While a few true night owls prefer this schedule, working the night shift is challenging for most nurses. Here are the key points and some action steps for creating a better schedule. Day: 0700-1900. National Heart, Lung, and Blood Institute. 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. The researchers pointed out that this is the least effective strategy for adapting one’s circadian clock to a night-time schedule. I usually work 2-3 shifts together and then have a day or two off. But, realistically, the same thing just doesn’t work everyone. They make scheduling a bit simpler since you are only dealing with 2 shift times. Improve your sleep on a shift-based 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. Sleep deprivation and deficiency. 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. Cleveland Clinic. Try to avoid long commutes that take time away from sleeping. Action: Minimize unnecessary or complex tasks at the end of shifts. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. Then when you begin the night shift, your body will already be getting ready for the new schedule. The Best Sleep Schedule For Night Shift. Performance is worse at the end of shifts, particularly night shifts. 12 hour shifts are used by approximately 40% of our clients. How to sleep well when you work the night shift. Sleep consistency is key for many employees working night shift schedules. Updated October 1, 2010. Soon you are going to rotate to a night shift. 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