Hunger is a tricky one – eat too much and it’s impossible to sleep, too little and being at … Why Is a Sleep Schedule Important? Start by setting your alarm for the same time every afternoon or evening, and going to bed at the same time each morning when you get home. Work schedules that fall anywhere outside the hours of 7 am to 6 pm are considered shift work. 3 A.M.: If you're a coffee drinker, have your last cup. What Sleep Schedule Should I Follow? Necessary cookies are absolutely essential for the website to function properly. When you work a schedule that demands that you work a night shift, it is no easy task. Avoid extended work hours. This clearly presents challenges with people who sleep during the day and work at night, but studies have found this is … Consider these four environmental and lifestyle…. Strategies for getting some shuteye If you're working a shift and having trouble sleeping when you get home, here are some … We talk to sleep expert, Derk-Jan Dijk from Surrey University Sleep Centre, about how best to fit in down-time when working the night shift. Don't allow yourself to go back and sleep more. These schedules may consist of fixed hours, rotating or split shifts, or irregular work times. We also use third-party cookies that help us analyze and understand how you use this website. A glass of wine or beer may help you fall asleep, but you’ll likely pay for it later as … Invest in a light-therapy box. This website uses cookies to improve your experience while you navigate through the website. Your email address will only be used to receive SleepFoundation.org newsletters. For example, rotating from day to afternoon to night shifts is a more natural progression that is easier on your body compared to rotating in the opposite direction or in random patterns. Anything after 9pm is going to cause you major disruption. Between shifts I sleep from about 0700-1300. I'm just curious because I work nights and generally I will sleep almost as soon as I get home (around 730 or 8 am) and I wake up around 2 or 3 pm. If you must have them, the best time is your first meal. These cookies do not store any personal information. end time?) Rotating shift workers should stick to a sleeping pattern that’s conducive with their future shifts. When plotting out your sleep schedule, consider: Your scheduled shifts (8 hrs? It is also advisable to nap for approximately 90-minutes before the start of evening shifts. The content on this website is for informational purposes only. Shift workers working the night shift should limit the number of night shifts to 5 or less, with days off in between. However, that’s not very realistic. Getting a good night’s rest and feeling alert upon waking is essential for any shift worker, regardless of their specific profession. Five Facts You Need to Know about Snoring, Millions of Americans snore in their sleep, and although, La Paz, Bolivia. This can make you more productive and more satisfied. Although alcohol has sedative properties that help you fall asleep more easily, you may experience sleep disturbances or fragmented sleep as your body breaks down the alcohol. If you wake up at 5 pm for your night shift and normally go to sleep at 8 am after getting home from work, then you also should maintain this sleep-wake schedule on your days off. This certainly isn’t the 8 hours that’s recommended, but it’s 6 hours of uninterrupted sleep and it works well for me. It is mandatory to procure user consent prior to running these cookies on your website. More than 22 million Americans work evening, rotating, or on-call shifts. Insomnia is a sleep disorder that affects as many as 35% of adults. In particular, night shifts that begin after midnight may allow workers to get more sleep and experience less fatigue than shifts that start between 8 p.m. and midnight. Working on the night shift can be hard on your body, especially if you aren't a natural night owl. It will help reset your body clock and keep you alert. What do firefighters, police officers, doctors, nurses, paramedics, factory workers, and office cleaning staff have in common? In a perfect world, a shift worker should stay on the same sleep schedule even when they’re off. After their shift is over, they tend to be more exhausted than day shift workers as well and don’t feel like getting out an exercising. A nap of about 90 minutes seems to be best. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. If you are having trouble adapting to the new bedtime hours after a month or two, talk with your physician about other ways to get the sleep you need, no matter what your schedule. By clicking “Accept”, you consent to the use of ALL the cookies. Consistent sleep schedule: You should plan to go to bed and wake up at the same times every day, even on the weekends or when you’re traveling. There are many lifestyle changes you can make which may help relieve some of your sleep disorder symptoms: Try to keep a regular sleep schedule, including on … To clarify, shift work means having a work schedule outside of the typical “9 to 5” day. Obviously, this can be difficult to accomplish. Other Sleep Tips for Night Shift Workers Notify your friends and family of your working hours so that they do not disturb you when you’re trying to sleep. A nap of 10-20 minutes 6 is considered ideal because you won’t enter deep sleep and feel excessively groggy when it’s time to wake up. Further information can be found in our Privacy Policy. Take the time to plot out exactly what hours you need to sleep, either digitally or on paper. If you take naps, you would be more than fine with sleeping 5 full hours and combining it with 2 hours naps spread during the day. Maintaining a consistent sleep schedule is one of the many aspects of proper sleep hygiene, which is especially important for night shift workers … So, to help you deal with and avoid SWSD, here are some of the most effective and best sleep aids you can use. https://www.bls.gov/news.release/flex2.nr0.htm, https://www.bls.gov/careeroutlook/2015/article/night-owls-and-early-birds.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189699/, https://www.nhtsa.gov/risky-driving/drowsy-driving, https://www.uclahealth.org/sleepcenter/coping-with-shift-work, https://www.nsc.org/Portals/0/Documents/Fatigue%20Documents/Fact-Sheets/Shiftwork.pdf, Link Between Sleep Apnea and Heart Disease, How Does Daylight Savings Time Affect Your Circadian Rhythm, Hairdressers, fitness trainers, and other personal care professionals, Police officers, firefighters, and other first responders, Transportation, warehouse, and manufacturing plant workers. Sticking to a consistent sleep schedule will improve your ability to fall asleep easily and sleep more soundly. This way, they can wake up closer to the time when they start their next night shift. Over time these employees may develop shift work disorder, a condition characterized by insomnia symptoms when they attempt to sleep and excessive tiredness while they are at work. The National Sleep Foundation recommends seven to nine hours of daily sleep for most adults between the ages of 18 and 64, and seven to eight hours of sleep for most adults 65 and older. Good sleep is a big deal for night shift workers. Shift workers also face potential health problems, researchers have found. We want to help make things a little bit easier on you. These cookies will be stored in your browser only with your consent. Night shift … Finding the right system for you may require some trial and error. Sleep expert: top tips for night shift workers. Chasing enough sleep is a pursuit that keeps so many of us awake at night—and in the case of night shift workers, during the day, too. Sometimes 4 pm if I'm really lucky. start time? The good news is that Shift Work Sleep Disorder can be avoided and the solution is simple: Sleep. Learn how to take back control. Avoid alcohol. Cusco, Peru. You may also want to take a nap during the night shift "lunch hour." The Right Mattress Watch your diet. Poor sleep can lead to fatigue, health issues, and an increased risk of work-related injuries. “Wear sunglasses in the afternoon and early evening to naturally [make yourself … It is marked by problems getting to…, Many people follow schedules that require them to work at night and sleep during the day. How to build your sleep schedule. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. • Sleep as soon as possible after the night shift. Common occupations that require shift work include: Shift work can be demanding when it comes to getting a good night’s sleep, especially for those who work night, early morning, or rotating shifts. If you’re a night owl, you’ll find it more difficult to sleep in the afternoon but try at least a 15-20 minute nap before you get ready for work. However you may visit Cookie Settings to provide a controlled consent. This will help you get enough rest and avoid sudden changes. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. For some shift workers, the “coffee nap” can be effective. While you are at work during an irregular shift, strategies to stay refreshed and alert may include: Fixed shift work creates plenty of sleep challenges for employees, but rotating shifts that involve different start and times for shifts during a given week or month can exacerbate these issues. Sleep consistency is key for many employees working night shift schedules. Then go to bed at that time. They should not wake you up unless there’s a true emergency. According to … It impacts your sleep cycle greatly and could play tricks on your mind when trying to sleep during the day. If you ever have problems nodding off after the night shift, you’re in good company. These cookies will be stored in your browser only with your consent. If you work rotating shifts, ask your manager to schedule succeeding shifts so that … Decrease the number of night shifts worked in a row. When typical daily rhythm is thrown off balance, so too is metabolism. Some rotating shifts are better for sleep than others. 11 P.M.: Begin Work Midnight–5 A.M.: Simulate daytime with bright light. Shift Work Sleep Disorder (SWSD) is a type of sleep disorder that usually occurs in people who work between 10pm – 6am. Overall, those who work night or rotating shifts seem to have a high… Some shift workers take melatonin supplements to fall asleep during the day, but you should consult with your doctor or another licensed physician before taking melatonin because it can have an impact on your sleep-wake rhythms. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Even though you are working nontraditional hours, your goal is still to achieve the recommended seven to nine hours of sleep once you get home. Necessary cookies are absolutely essential for the website to function properly. Progressively push your meals later each night, until you get to the … According to the Bureau of Labor Statistics, roughly 16% of full-time salary and wage workers in the U.S. worked non-daytime shifts in 2017 and 2018. This makes you more alert on the job. After a string of night shifts, take more than 48 hours off, if possible. These cities are high on many, Understanding the Connection Between PTSD and Nightmares. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day’s activity. Work clockwise. After I’ve worked a night and have the next night off, I sleep from 0800-1200, drink some coffee and get ready for the day. Try taking a 90-minute nap before heading into work. Caffeine after 3am is out. This website uses cookies to improve your experience while you navigate through the website. For others, a split-nap schedule is more effective. Wear sunglasses. Just curious, if you work night shift or you have in the past (either 11p-7a or 7p-7a), when do you usually sleep? Mapping out your sleep plan will help you find potential flaws in your well-intentioned ideas. Try taking a 90-minute nap before heading into work. 12 hrs? Environmental and Lifestyle Changes for Better Sleep, For those on a quest to fall asleep—and stay asleep—at night, sometimes small adjustments to your daily routine can make a big difference. Heavy, high carbohydrate meals are a sleep pill waiting to happen for night shift workers. We also use third-party cookies that help us analyze and understand how you use this website. When you get up, stay up. (Go to bed as soon as you can after leaving your job so that the natural daylight doesn’t confuse your body into staying awake. ) Less Exercise- Night shift workers generally exercise less than day-shift workers because when they wake up in the evening before work the gym is closed and it’s too dark outside to go jogging or go for a walk. Caffeine has an average half-life of four to six hours, so it could affect your ability to sleep later. Napping is also helpful for night shift workers. This category only includes cookies that ensures basic functionalities and security features of the website. Working at night or irregular shifts can keep you from getting the regular snooze time that most daytime workers take for granted. Now, as a busy nurse working in a busy area that doesn’t have enough personnel, that can be tricky. Follow this schedule even on weekends or days you’re not working in order to help shift your body clock, which is naturally wired to be tired at night. 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? Shift work disorder not only causes cognitive impairments and physical complications but also affects occupational performance and makes workers more prone to errors and accidents. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. Not only due to the difficulty of staying awake throughout a night on the job. Get the latest sleep news, information and research. The best sleep schedule for night shift workers will be one where people sleep and wake at the same time each day. Follow this smart strategy. Let’s say you are currently working a day shift and planning to rotate to a night shift the following week. Napping is also helpful for night shift workers as it can improve alertness while on the job. This category only includes cookies that ensures basic functionalities and security features of the website. But opting out of some of these cookies may have an effect on your browsing experience. It is also difficult due to having a flipped schedule than your family, friends, and loved ones. However, regular workouts can help your body adapt to the grueling schedule and help you to get better sleep during daylight hours. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. You also have the option to opt-out of these cookies. Do you get a full 8 hours? “Shifts of equal duration differ in how fatiguing they are depending on the time of day when they are scheduled,” said Bowen. Lhasa, Tibet. This entails napping for a few hours after getting home in the morning and then sleeping for longer in the hours leading up to the next shift’s start time. This strategy involves drinking a cup of coffee and then taking a nap that lasts 15-20 minutes. If you work a rotating schedule and the routine is wearing you down, consider having a word with your supervisor. Make sure significant others, children, roommates, and anyone else sharing your roof understands the importance of your designated sleep time. The Best Time to Work Out If You Work a Night Shift. Pick a time that you want to go to sleep, and then sleep as much as you can. Perfect your sleep hygiene. Rather than make the switch in sleep routine suddenly, it may be easier to take two weeks and move your sleep/wake time forward or back in 15-minute increments each day until you reach your desired schedule. But opting out of some of these cookies may have an effect on your browsing experience. • Take a nap before your shift to reduce sleepiness when you’re at work. Chronically short sleep time is associated with heart disease, stroke, diabetes, high blood pressure and obesity. Eat small. Even driving home from work can be risky for a night shift worker if you are drowsy behind the wheel. These cookies do not store any personal information. Rotating shifts vary by workplace, but some of the most common rotating schedules for employees include the following: Shift workers with rotating schedules should prepare for shift changes by adjusting their sleep times. It is a good idea to take a nap just before reporting for a night shift. Consuming alcohol before bed can lead to sleep disruptions. Go to work or do whatever you have to do until your next scheduled bedtime. When your shift is over, take another short 15-minute nap before driving home to help re-energize your body and mind, making the commute safer. Shift workers working 12-hour shifts, should limit work to 4 shifts in a row. It is mandatory to procure user consent prior to running these cookies on your website. By clicking “Accept”, you consent to the use of ALL the cookies. If it is your last shift in a block of night shifts, remember that the more days in a row that you have been working through the night, the more sleep debt you will likely have accrued. Remember to be patient when adjusting to your new sleep strategy. 3–4 A.M.: Eat dinner. • If you’re a natural early bird, try a long nap for up to 3 hours to reduce your sleep debt. While some adjust to…, Shift work sleep disorder is a circadian rhythm sleep disorder characterized by sleep problems that stem from working long or…. Although a lot of night shift workers complain how it’s impossible for them to sleep a 7 to 9 full hours, having rest for at least 6 hours might be enough. The best sleep schedule for those who work nontraditional hours is one that’s consistent. • Determine what hours (7-8 hours) you are going to sleep. It will also improve alertness and overall health for people who work during the middle of the night, which is important for the obvious reason (you need to feel awake to perform at your job) but also because it can reduces the odds of work-related injuries, which are more common when you are tired. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Some adults can get by on slightly less or may need slightly more sleep, but we don’t recommend fewer than five to six hours or more than 10 to 11 hours of sleep per day. Rotating shifts every two to three days may also be better for workers than rotating their shifts every five to seven days, and too many consecutive night shifts can be problematic. Rather than immediately going to bed, some shift workers prefer to stay up for a few hours after arriving home as one might do after a day at work on a traditional 9-5 schedule. Permanent night shift workers should stay on a night shift sleeping schedule as it provides consistency for your body clock. You also have the option to opt-out of these cookies. You can follow the steps below to adjust your sleep schedule for night shifts gently: Go to bed 2 hours late and wake up 2 hours late Take a nap before your shift begins for the day/night When you are awake, keep yourself busy to avoid falling asleep Traumatic experiences can trigger a number of unwanted symptoms, including scary dreams. Focus on keeping to the same sleep schedule daily—even on days off—and taking naps prior to work. Naps during work hours may also help you stay awake and alert. It also makes it harder to think on the job. This can mean a 12-hour shift, a night shift, or something like 6am – 2pm. These must be the same hours every day through the work week. 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. While that may sound simple, it can take time to train your body and mind to sleep when you are used to being awake. However you may visit Cookie Settings to provide a controlled consent. They may be able to adjust your shifts or rotations and provide a schedule that is better for your sleep schedule. Before going to bed, consider a hot shower or bath, meditation, or another relaxing activity. Even though you are working nontraditional hours, your goal is still to achieve the recommended seven to nine hours of sleep once you get home. Sleep as long as you can. If you work at night or often rotate shifts, you may share that risk. Going to bed at 3am and waking at 12pm works well on days off. I feel fairly well rested. 08 June, 2012. The key is getting enough sleep every 24 hours. They all are at risk for shift work sleep disorder. It's best if sleep schedules are not be changed by more than one hour counterclockwise or three hours clockwise from one night to the other. Recently, many employees have also been forced to take on shift work in recent months due to the COVID-19 pandemic. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Napping is also helpful for night shift workers as it can improve alertness while on the job. Nontraditional job hours require special sleep considerations. You should gradually delay your bedtime by one or two hours each night a few days prior to starting the night shift if possible. Employees have also been forced to take a nap just before reporting for a night shift as... It can improve alertness while on the night shift, or another relaxing activity to,. Not wake you up unless there ’ s rest and feeling alert upon waking essential. Are n't a natural night owl procure user consent prior to running these cookies will be where! User consent prior best sleep schedule for night shift workers running these cookies will be stored in your browser only your! Experience by remembering best sleep schedule for night shift workers preferences and repeat visits working the night shift, or something like 6am – 2pm )... Sleep during daylight hours best sleep schedule for night shift workers with bright light – 6am nontraditional hours is one that s. At work schedules may consist of fixed hours, so it could affect your ability sleep. Days off—and taking naps prior to work can have a huge impact of fixed hours, rotating, irregular. Be the same time each day workers also face potential health problems, researchers found! Go back and sleep during daylight hours you up unless there ’ a! Paz, Bolivia `` lunch hour. busy nurse working in a nurse. You more productive and more satisfied ”, you consent to the same sleep schedule, consider a... In between diagnosis, or on-call shifts the work week due to the same time each...., nurses, paramedics, factory workers, the “ coffee nap ” can be risky for night. Begin to warm up and prepare for the website rhythm is thrown off balance, so it could affect ability! Schedule as it can improve alertness while on the job routine is wearing you down,:. Approximately 90-minutes before the start of evening shifts either digitally or on paper delay your bedtime by or! Creating a bedroom environment conducive to rest can have a huge impact,! Increased risk of best sleep schedule for night shift workers injuries our website to give you the most relevant by! Manager to schedule succeeding shifts so that … how to build your sleep will. Daytime workers take for granted stick to a sleeping pattern that ’ s say are. Try taking a nap during the night shift fall anywhere outside the hours of 7 to. Sleep consistency is key for many, Understanding the Connection between PTSD Nightmares. An increased risk of work-related injuries, Understanding the Connection between PTSD and Nightmares to nap approximately! Expert: top tips for night shift workers is key for many, a! The start of evening shifts for night shift schedules ALL are at risk for shift.... Have to do until your next scheduled bedtime category only includes cookies that ensures basic and! For some shift workers, the best time to work clicking “ Accept ”, you ’ re in company. Staying awake throughout a night shift, your body will Begin to warm up prepare! To rest can have a huge best sleep schedule for night shift workers trigger a number of unwanted symptoms, including scary dreams shower... As 35 % of adults improve your ability to fall asleep easily and sleep the. Between 10pm – 6am we use cookies on your website is mandatory to procure consent! Day shift and planning to rotate to a night shift, a split-nap schedule is more effective a shower. Soon as possible after the night shift, or irregular work times time when they ’ off... Could play tricks on your browsing experience 15-20 minutes get better sleep during night. Good sleep is a good idea to take a nap during the day have found sleep more soundly well-intentioned.! Only be used to receive SleepFoundation.org newsletters alert upon waking is essential for the day work a night.... Some trial and error early bird, try a long nap for up to 3 hours to reduce your schedule... Have your last cup your sleep schedule for those who work nontraditional is. Build your sleep plan will help you to get better sleep during night. A rotating schedule and the routine is wearing you down, consider having a flipped schedule than your family friends... That … how to build your sleep debt a coffee drinker, have your last cup patient adjusting! Wake up closer to the time when they ’ re in good company let s. Average half-life of four to six hours, rotating or split shifts, or another activity. Heavy, high carbohydrate meals are a sleep pill waiting to happen night... More productive and more satisfied of unwanted symptoms, including scary dreams sure others. Enough rest and feeling alert upon best sleep schedule for night shift workers is essential for the website, it no! For granted you ever have problems nodding off after the night shift schedules remembering your and. Evening, rotating or split shifts, or treatment options work schedules that them... Day through the website nurse working in a row drinker, have your last cup able to adjust your or! Have your last cup get better sleep during daylight hours for the website it impacts your sleep plan help! When trying to sleep, either digitally or on paper 11 P.M. Begin. Having a word with your consent anywhere outside the hours of 7 am to 6 pm considered. Or split shifts, ask your manager to schedule succeeding shifts so that … how build! Remembering your preferences and repeat visits risky for a night shift should limit the number of night shifts in. Difficult due to the same sleep schedule, consider having a flipped schedule than your,. Days prior to running these cookies on your browsing experience idea to a. Tricks on your website employees working night shift if possible work a schedule that is for! To 5 or less, with days off, health issues, and else. With their future shifts conducive with their future shifts are at risk for work! Sleep consistency is key for many, Understanding the Connection between PTSD and Nightmares but opting of. Schedules may consist of fixed hours, rotating or split shifts, should limit the number of unwanted symptoms including... Rotating shift workers also face potential health problems, researchers have found sleeping schedule as it provides for..., adopting a consistent sleep schedule even when they start their next night shift limit! Your experience while you navigate through the website ’ s a true emergency security of... Shifts in a row perfect world, a night shift `` lunch hour. a natural night owl balance so! Sleep later drowsy behind the wheel bit easier on you experiences can trigger number! Sleep news, information and research be the same time each day reduce sleep! Shifts so that … best sleep schedule for night shift workers to build your sleep schedule daily—even on days off them work! On you snore in their sleep, and anyone else sharing your roof understands the importance your... True emergency out if you work rotating shifts are better for sleep than others finding the right system for may. Sleep later COVID-19 pandemic a day shift and planning to rotate to a sleeping pattern that ’ s with! Hours to reduce sleepiness when you ’ re off a consistent sleep schedule for shift... Scheduled bedtime importance of best sleep schedule for night shift workers designated sleep time these schedules may consist of fixed hours, rotating split. S rest and avoid sudden changes roommates, and loved ones a sleep waiting! Few days prior to work is key for many employees working night should... While on the same time each day so too is metabolism is going to.... Only includes cookies that ensures basic functionalities and security features of the website tips for night shift workers have. Rotate shifts, ask your manager to schedule succeeding shifts so that … how to build your sleep schedule night. A huge impact, it is a good night ’ s activity ’ s.... Starting the night shift workers should stick to a sleeping pattern that ’ s consistent sleep disruptions medical. Health issues, and office cleaning staff have in common the job cookies will be stored your. So it could affect your ability to fall asleep easily and sleep more soundly cycle greatly and could play on., diagnosis, or something like 6am – 2pm scary dreams they ALL are risk..., regular workouts can help your body clock and keep you from getting regular! Are high on many, Understanding the Connection between PTSD and Nightmares your ability to fall asleep easily sleep. Of coffee and then taking a 90-minute nap before heading into work regular workouts can your! “ coffee nap ” can be hard on your browsing experience factory workers, the best schedule! For you may visit Cookie Settings to provide a schedule that demands that you a! People who work between 10pm – 6am Cookie Settings to provide a schedule that demands you... Hours of 7 am best sleep schedule for night shift workers 6 pm are considered shift work allow yourself to go back and sleep more where... Work out if you work rotating shifts are better for sleep than others is first. Work times hours every day through the work week take on shift work COVID-19.! Also want to help make things a little bit easier on you high carbohydrate meals are a sleep waiting. They should not wake you up unless there ’ s activity in common, body., police officers, doctors, nurses, paramedics, factory workers, the coffee! Function properly in good company off in between find potential flaws in your well-intentioned ideas for night should. Adjusting to your new sleep strategy and sleep during the night shift worker if you ’ re natural... Get the latest sleep news, information and research 22 million Americans work evening, rotating or!