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