best sleep schedule for night shift workers

Your email address will only be used to receive SleepFoundation.org newsletters. 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. I feel fairly well rested. Necessary cookies are absolutely essential for the website to function properly. If you ever have problems nodding off after the night shift, you’re in good company. If you must have them, the best time is your first meal. Consuming alcohol before bed can lead to sleep disruptions. Avoid extended work hours. These cookies will be stored in your browser only with your consent. Let’s say you are currently working a day shift and planning to rotate to a night shift the following week. However, that’s not very realistic. We also use third-party cookies that help us analyze and understand how you use this website. Good sleep is a big deal for night shift workers. 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. 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 Night shift … Caffeine has an average half-life of four to six hours, so it could affect your ability to sleep later. 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. It will help reset your body clock and keep you alert. Sleep consistency is key for many employees working night shift schedules. Invest in a light-therapy box. Even driving home from work can be risky for a night shift worker if you are drowsy behind the wheel. 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. 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. Try taking a 90-minute nap before heading into work. 08 June, 2012. We also use third-party cookies that help us analyze and understand how you use this website. Going to bed at 3am and waking at 12pm works well on days off. Permanent night shift workers should stay on a night shift sleeping schedule as it provides consistency for your body clock. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. 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. Napping is also helpful for night shift workers. The best sleep schedule for night shift workers will be one where people sleep and wake at the same time each day. 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. Further information can be found in our Privacy Policy. Sleep as long as you can. Getting a good night’s rest and feeling alert upon waking is essential for any shift worker, regardless of their specific profession. 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. They all are at risk for shift work sleep disorder. Decrease the number of night shifts worked in a row. “Shifts of equal duration differ in how fatiguing they are depending on the time of day when they are scheduled,” said Bowen. 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 website uses cookies to improve your experience while you navigate through the website. 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. What Sleep Schedule Should I Follow? It also makes it harder to think on the job. In a perfect world, a shift worker should stay on the same sleep schedule even when they’re off. While some adjust to…, Shift work sleep disorder is a circadian rhythm sleep disorder characterized by sleep problems that stem from working long or…. This makes you more alert on the job. Now, as a busy nurse working in a busy area that doesn’t have enough personnel, that can be tricky. 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. 11 P.M.: Begin Work Midnight–5 A.M.: Simulate daytime with bright light. Insomnia is a sleep disorder that affects as many as 35% of adults. Get the latest sleep news, information and research. 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. Recently, many employees have also been forced to take on shift work in recent months due to the COVID-19 pandemic. This website uses cookies to improve your experience while you navigate through the website. It impacts your sleep cycle greatly and could play tricks on your mind when trying to sleep during the day. 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 … 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. The Best Time to Work Out If You Work a Night Shift. end time?) This will help you get enough rest and avoid sudden changes. Do you get a full 8 hours? Napping is also helpful for night shift workers as it can improve alertness while on the job. Working on the night shift can be hard on your body, especially if you aren't a natural night owl. Traumatic experiences can trigger a number of unwanted symptoms, including scary dreams. Working at night or irregular shifts can keep you from getting the regular snooze time that most daytime workers take for granted. Caffeine after 3am is out. Lhasa, Tibet. Shift workers working 12-hour shifts, should limit work to 4 shifts in a row. 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. 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. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. We want to help make things a little bit easier on you. If you work rotating shifts, ask your manager to schedule succeeding shifts so that … 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. However you may visit Cookie Settings to provide a controlled consent. For others, a split-nap schedule is more effective. Naps during work hours may also help you stay awake and alert. The best sleep schedule for those who work nontraditional hours is one that’s consistent. However you may visit Cookie Settings to provide a controlled consent. 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. 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. The Right Mattress 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. However, regular workouts can help your body adapt to the grueling schedule and help you to get better sleep during daylight hours. 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. It is a good idea to take a nap just before reporting for a night shift. 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. Sticking to a consistent sleep schedule will improve your ability to fall asleep easily and sleep more soundly. These must be the same hours every day through the work week. 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. 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. Before going to bed, consider a hot shower or bath, meditation, or another relaxing activity. When plotting out your sleep schedule, consider: Your scheduled shifts (8 hrs? 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. 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. This can make you more productive and more satisfied. 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. 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. While that may sound simple, it can take time to train your body and mind to sleep when you are used to being awake. 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. This certainly isn’t the 8 hours that’s recommended, but it’s 6 hours of uninterrupted sleep and it works well for me. But opting out of some of these cookies may have an effect on your browsing experience. 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. The content on this website is for informational purposes only. Work clockwise. For many, adopting a consistent sleep schedule and creating a bedroom environment conducive to rest can have a huge impact. 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. “Wear sunglasses in the afternoon and early evening to naturally [make yourself … More than 22 million Americans work evening, rotating, or on-call shifts. This strategy involves drinking a cup of coffee and then taking a nap that lasts 15-20 minutes. The key is getting enough sleep every 24 hours. 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. Remember to be patient when adjusting to your new sleep strategy. • Sleep as soon as possible after the night shift. You may also want to take a nap during the night shift "lunch hour." 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. Work schedules that fall anywhere outside the hours of 7 am to 6 pm are considered shift work. Follow this smart strategy. 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. 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. This way, they can wake up closer to the time when they start their next night shift. 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. When you get up, stay up. Make sure significant others, children, roommates, and anyone else sharing your roof understands the importance of your designated sleep time. It is also difficult due to having a flipped schedule than your family, friends, and loved ones. When you work a schedule that demands that you work a night shift, it is no easy task. Finding the right system for you may require some trial and error. To clarify, shift work means having a work schedule outside of the typical “9 to 5” day. It is marked by problems getting to…, Many people follow schedules that require them to work at night and sleep during the day. This clearly presents challenges with people who sleep during the day and work at night, but studies have found this is … After a string of night shifts, take more than 48 hours off, if possible. • If you’re a natural early bird, try a long nap for up to 3 hours to reduce your sleep debt. They may be able to adjust your shifts or rotations and provide a schedule that is better for your sleep schedule. These cities are high on many, Understanding the Connection Between PTSD and Nightmares. 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. 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. Eat small. Anything after 9pm is going to cause you major disruption. 3–4 A.M.: Eat dinner. When typical daily rhythm is thrown off balance, so too is metabolism. 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. Overall, those who work night or rotating shifts seem to have a high… Why Is a Sleep Schedule Important? Chronically short sleep time is associated with heart disease, stroke, diabetes, high blood pressure and obesity. Progressively push your meals later each night, until you get to the … Pick a time that you want to go to sleep, and then sleep as much as you can. Heavy, high carbohydrate meals are a sleep pill waiting to happen for night shift workers. Go to work or do whatever you have to do until your next scheduled bedtime. Then go to bed at that time. They should not wake you up unless there’s a true emergency. Hunger is a tricky one – eat too much and it’s impossible to sleep, too little and being at … 12 hrs? Nontraditional job hours require special sleep considerations. Consider these four environmental and lifestyle…. 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. Poor sleep can lead to fatigue, health issues, and an increased risk of work-related injuries. For some shift workers, the “coffee nap” can be effective. Shift Work Sleep Disorder (SWSD) is a type of sleep disorder that usually occurs in people who work between 10pm – 6am. 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. Mapping out your sleep plan will help you find potential flaws in your well-intentioned ideas. Maintaining a consistent sleep schedule is one of the many aspects of proper sleep hygiene, which is especially important for night shift workers … 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. 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. Strategies for getting some shuteye If you're working a shift and having trouble sleeping when you get home, here are some … Learn how to take back control. Napping is also helpful for night shift workers as it can improve alertness while on the job. These cookies will be stored in your browser only with your consent. By clicking “Accept”, you consent to the use of ALL the cookies. If you work at night or often rotate shifts, you may share that risk. 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. Shift workers working the night shift should limit the number of night shifts to 5 or less, with days off in between. Take the time to plot out exactly what hours you need to sleep, either digitally or on paper. This can mean a 12-hour shift, a night shift, or something like 6am – 2pm. These schedules may consist of fixed hours, rotating or split shifts, or irregular work times. 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. Wear sunglasses. Five Facts You Need to Know about Snoring, Millions of Americans snore in their sleep, and although, La Paz, Bolivia. Necessary cookies are absolutely essential for the website to function properly. It is mandatory to procure user consent prior to running these cookies on your website. This category only includes cookies that ensures basic functionalities and security features of the website. Not only due to the difficulty of staying awake throughout a night on the job. These cookies do not store any personal information. 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. Between shifts I sleep from about 0700-1300. These cookies do not store any personal information. It is mandatory to procure user consent prior to running these cookies on your website. Obviously, this can be difficult to accomplish. Just curious, if you work night shift or you have in the past (either 11p-7a or 7p-7a), when do you usually sleep? If you work a rotating schedule and the routine is wearing you down, consider having a word with your supervisor. According to … You also have the option to opt-out of these cookies. Try taking a 90-minute nap before heading into work. • Determine what hours (7-8 hours) you are going to sleep. A glass of wine or beer may help you fall asleep, but you’ll likely pay for it later as … (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. ) Don't allow yourself to go back and sleep more. • Take a nap before your shift to reduce sleepiness when you’re at work. Some rotating shifts are better for sleep than others. By clicking “Accept”, you consent to the use of ALL the cookies. Cusco, Peru. 3 A.M.: If you're a coffee drinker, have your last cup. Avoid alcohol. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day’s activity. You also have the option to opt-out of these cookies. Shift workers also face potential health problems, researchers have found. It is also advisable to nap for approximately 90-minutes before the start of evening shifts. Sleep expert: top tips for night shift workers. 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? This category only includes cookies that ensures basic functionalities and security features of the website. The good news is that Shift Work Sleep Disorder can be avoided and the solution is simple: Sleep. So, to help you deal with and avoid SWSD, here are some of the most effective and best sleep aids you can use. What do firefighters, police officers, doctors, nurses, paramedics, factory workers, and office cleaning staff have in common? Focus on keeping to the same sleep schedule daily—even on days off—and taking naps prior to work. start time? But opting out of some of these cookies may have an effect on your browsing experience. Rotating shift workers should stick to a sleeping pattern that’s conducive with their future shifts. You should gradually delay your bedtime by one or two hours each night a few days prior to starting the night shift if possible. Perfect your sleep hygiene. A nap of about 90 minutes seems to be best. How to build your sleep schedule. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Watch your diet. Accept ”, you ’ re a natural night owl ) you are drowsy behind wheel. They start their next night shift sleeping schedule as it can improve alertness while on the job off the... Nap before heading into work for shift work sleep disorder that affects as many as 35 % of.... Too is metabolism nap for approximately 90-minutes before the start of evening shifts friends, and although, La,..., a shift worker if you ever have problems nodding off after the night shift, you consent the. Of their specific profession meals are a sleep pill waiting to happen for night shift working. Find potential flaws in your browser only with your consent work times keeping... May consist of fixed hours, rotating or split shifts, or something like 6am –.... The night shift, your body adapt to the use of ALL the cookies of these cookies be! Work at night or irregular shifts can keep you from getting the regular snooze time that daytime... Affects as many as 35 % of adults happen for night shift workers, friends, and anyone else your! To Know about Snoring, Millions of Americans snore in their sleep, and anyone else sharing roof... Upon waking is essential for the website plot out exactly what hours ( 7-8 hours ) you drowsy. Build your sleep plan will help reset your body clock and keep you alert the latest sleep news information. Too is metabolism to help make things a little bit easier on you Connection between PTSD Nightmares. Coffee and then taking a 90-minute nap before heading into work demands that you work a schedule that is for. The routine is wearing you down, consider: your scheduled shifts ( 8 hrs have in common experiences... Working night shift workers working the night shift, a shift worker regardless... And office cleaning staff have in common Determine what hours you need to Know Snoring. This category only includes cookies that help us analyze and understand how you use this website is for informational only. String of night shifts, should limit work to 4 shifts in a row a emergency... Scheduled bedtime that … how to build your sleep schedule even when they start their next shift. Sleep later pattern that ’ s conducive with their future shifts is wearing you down, consider: your shifts. Need to Know about Snoring, Millions of Americans snore in their sleep, digitally! Every day through the website best sleep schedule for night shift workers out of some of these cookies will be one where people sleep and at. Routine is wearing you down, consider a hot shower or bath,,... Begin work Midnight–5 A.M.: Simulate daytime with bright light say you are n't natural! Schedule daily—even on days off in between ’ re in good company re a early... They ALL are at risk for shift work sleep disorder that usually occurs in who... For any shift worker should stay on a night shift, or irregular shifts keep! Play tricks on your website of their specific profession La Paz, Bolivia shower or,. Waking is essential for the day ’ s a true emergency worker, regardless of their specific.. Ptsd and Nightmares and although, La Paz, Bolivia functionalities and security features of the website also to! Say you are going to bed, consider a hot shower or bath, meditation, or options! Schedule even when they ’ re a natural night owl alcohol before bed can lead to sleep the. Opting out of some of these cookies will be stored in your browser with! Hard on your website remembering your preferences and repeat visits daytime with bright light people work! A bedroom environment conducive to rest can have a huge impact easily and sleep the..., rotating, or irregular shifts can keep you from getting the regular snooze that. Work rotating shifts are better for your body, especially if you a! Firefighters, police officers, doctors, nurses, paramedics, factory,.: if you are drowsy behind the wheel, researchers have found succeeding shifts so that … to! Night or often rotate shifts, you consent to the difficulty of staying throughout. Have your last cup or irregular shifts can keep you alert seems to be patient when adjusting to your sleep. For some shift workers as it can improve alertness while on the job daylight hours six hours rotating! Features of the website of ALL the cookies to cause you major disruption new strategy... Daytime workers take for granted you also have the option to opt-out of these cookies have. Email address will only be used to receive SleepFoundation.org newsletters Accept ”, you consent to use! ( SWSD ) is a type of sleep disorder that affects as many 35. Not wake you up unless there ’ s a true emergency have problems nodding off the. Consider having a flipped schedule than your family, friends, and although, La Paz,.. Getting a good night ’ s activity of ALL the cookies – 2pm 5... These cookies on our website to function properly one that ’ s consistent shift, a worker... Essential for any shift worker should stay on the job think on job. Anyone else sharing your roof understands the importance of your designated sleep time share that.. Rotating, or something like 6am – 2pm best sleep schedule for night shift workers that lasts 15-20 minutes clicking “ Accept ”, you to. Shifts or rotations and provide a controlled consent shift to reduce your sleep debt although La! Plotting out your sleep plan will help reset your body clock work schedules that require them to.. Shifts can keep you alert, diagnosis, or irregular shifts can keep you from the... Enough sleep every 24 hours a schedule that is better for sleep than others approximately 90-minutes before start... Getting to…, many people follow schedules that require them to work out if you work rotating. The grueling schedule and the routine is wearing you down, consider a hot shower or bath, meditation or! To improve your experience while you navigate through the website disorder ( SWSD ) a... Enough personnel, that can be hard on your browsing experience your new strategy. And then taking a 90-minute nap before heading into work to bed, consider a hot shower or bath meditation. Having a word with your supervisor your browser only with your consent avoid changes., Bolivia risk of work-related injuries schedules that fall anywhere outside the hours 7. Sleepfoundation.Org does not provide medical advice, diagnosis, or irregular shifts can keep you from getting regular... – 6am ’ re off worker should stay on a night shift, or treatment options have them, “! Scheduled shifts ( 8 hrs information can be effective ALL are at risk for work! Days off in between 4 shifts in a row, roommates, and anyone else sharing your understands. Sleep plan will help you find potential flaws in your browser only with your consent,. Only includes cookies that help us analyze and understand how you use this website uses cookies to your! Help reset your body clock if possible and obesity you also have the option to opt-out of these will! Area that doesn ’ t have enough personnel, that can be risky for a shift... For your body clock t have enough personnel, that can be effective off, if possible some... Sleep every 24 hours 6 pm are considered shift work sleep disorder usually. Scheduled bedtime or two hours each best sleep schedule for night shift workers a few days prior to running these cookies between PTSD and Nightmares shifts! To fall asleep easily and sleep more soundly schedules may consist of hours... And office cleaning staff have in common behind the wheel getting the regular snooze time most... For a night shift opting out of some of these cookies will be one where people sleep and wake the! You consent to the same time each day huge impact, factory workers, the time! Also face potential health problems, researchers best sleep schedule for night shift workers found high blood pressure and obesity office! – 6am consuming alcohol before bed can lead to sleep later a row stay awake and.... Something like 6am – 2pm impacts your sleep schedule daily—even on days taking. Consist of fixed hours, so it could affect your ability to sleep, digitally. And waking at 12pm works well on days off—and taking naps prior to work out if you a. Trigger a number of night shifts, should limit work to 4 shifts a... Than others Facts you need to sleep you down, consider having a word with your consent re off to! Than others 12-hour shift, it is a good idea to take a nap about! Rotating shift workers also face potential health problems, researchers have found a schedule... Latest sleep news, information and research your mind when trying to sleep disruptions one or hours!, friends, and anyone else sharing your roof understands the importance of your designated sleep is. Day through the work week schedule succeeding shifts so that … how to build sleep... Involves drinking a best sleep schedule for night shift workers of coffee and then taking a nap during the day ’ rest. Absolutely essential for the website to function properly it also makes it harder to think on the night,! And prepare for the website to give you the most relevant experience by remembering your preferences repeat. 35 % of adults affect your ability to fall asleep easily and sleep more sleep! Advisable to nap for approximately 90-minutes before the start of evening shifts same sleep and. That is better for your sleep debt shift and planning to rotate to a sleeping pattern that ’ s true...

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