While a few true night owls prefer this schedule, working the night shift is challenging for most nurses. See the chart below for an example. 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. Sleep duration and difficulty was greatest on night shift. In many hospitals and long-term care facilities, newly hired nurses are asked to work the night shift. I usually work 2-3 shifts together and then have a day or two off. How to sleep well when you work the night shift. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. Cleveland Clinic. Sleep deprivation and deficiency. 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. Soon you are going to rotate to a night shift. Improve your sleep on a shift-based schedule. Overall minimization of end of shift tasks is important. National Heart, Lung, and Blood Institute. Action: Minimize unnecessary or complex tasks at the end of shifts. Night: 1900-0700. Here are the key points and some action steps for creating a better schedule. 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). Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. This strategy might shock you if you had been relying too much on caffeine during your night shifts. But, realistically, the same thing just doesn’t work everyone. Try to avoid long commutes that take time away from sleeping. Cut down your Caffeine Intake. The rest of our clients use different shift times than 8, 10 or 12. 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. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. See 7 different 12-hour shift rotation examples here . Sometimes I read articles on how to sleep while working nights that dogmatically dictate a certain sleep schedule. Performance is worse at the end of shifts, particularly night shifts. How to Set a Night Work Sleep Schedule. National Sleep Foundation. Day: 0700-1900. Sleep consistency is key for many employees working night shift schedules. They make scheduling a bit simpler since you are only dealing with 2 shift times. 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. 12 hour shifts are used by approximately 40% of our clients. Night: 1800-0600. or. Circadian rhythm disorders. It took me quite awhile and a lot of experimenting to find a sleep schedule that works well for me. 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. The researchers pointed out that this is the least effective strategy for adapting one’s circadian clock to a night-time schedule. Then when you begin the night shift, your body will already be getting ready for the new schedule. For example, you may be working an evening shift. Updated October 1, 2010. The Best Sleep Schedule For Night Shift. This is how I do it! You might, for example, find yourself spending a chunk of your time off recovering from your time on. I usually work 2-3 shifts together and then have a day or two off our clients Minimize or... Action: Minimize unnecessary or complex tasks at the end of shifts awhile and lot. Already be getting ready for the new schedule unnecessary or complex tasks at the end of shifts can have huge! 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