See the chart below for an example. 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. Overall minimization of end of shift tasks is important. 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. Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. 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. 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. Updated October 1, 2010. Performance is worse at the end of shifts, particularly night shifts. 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. They make scheduling a bit simpler since you are only dealing with 2 shift times. National Heart, Lung, and Blood Institute. How to sleep well when you work the night shift. Circadian rhythm disorders. Soon you are going to rotate to a 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. National Sleep Foundation. Cut down your Caffeine Intake. The rest of our clients use different shift times than 8, 10 or 12. For example, you may be working an evening shift. Night: 1800-0600. or. Action: Minimize unnecessary or complex tasks at the end of shifts. How to Set a Night Work Sleep Schedule. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. Sleep duration and difficulty was greatest on night shift. Then when you begin the night shift, your body will already be getting ready for the new schedule. Improve your sleep on a shift-based schedule. 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. The Best Sleep Schedule For Night Shift. Sleep consistency is key for many employees working night shift schedules. Cleveland Clinic. Here are the key points and some action steps for creating a better schedule. Day: 0700-1900. 12 hour shifts are used by approximately 40% of our clients. In many hospitals and long-term care facilities, newly hired nurses are asked to work the night shift. Sometimes I read articles on how to sleep while working nights that dogmatically dictate a certain sleep schedule. Try to avoid long commutes that take time away from sleeping. 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