But your schedule is your schedule and perhaps you can’t change it right now, or perhaps you don’t want to. Now I switched to working 1st shift for the first time ever. Get enough sleep on days off. Always move forward in time to reduce the impact of change on your body. Soon you are going to rotate to a night shift. The sleep schedule refers to the times that people naturally awaken or fall asleep each day and night. If you feel like something isn’t right or you can’t get a consistent good night sleep talk with a doctor. Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift. I personally worked 3rd shift for 38 years. But working night shift and consistently changing up your sleep schedule can have long term effects on your body, and your mental health. I used to nap all the time but it didn't make me feel any more rested, just the opposite. When I am not working I try to stay on my family's sleep schedule. Obviously, this can be difficult to accomplish. I feel so tired from 9am until 2pm. If you have no control over the schedule and you sometimes work an overnight shift, one thing to try is wearing sunglasses on your way home. If you are making the transfer from the night shift to the sought after day shift it's time to make an adjustment to your schedule, habits and much more. Do not start a night shift with sleep deprivation. The sleep schedule improves alertness during the night shift and daytime sleep after the shift. Travel, shift work, daylight saving time: These kinds of changes can disrupt your internal clock and sleep schedule. That was my usual sleep time working 3rd shift. It's even trickier when you're one of the more than 15 million Americans who clock in as the rest of us zonk out. It is important to find a sleep schedule that works for you while working night shift. How to Set a Night Work Sleep Schedule. Thank you so much. Making the move to the day shift can throw off many major biological functions when making such a drastic change to your schedule. Plan a nap before or during the night shift. For example, you may be working an evening shift. As of 2015, 15 million Americans work the night shift. During this time, sleep as much as you want, but also get some exercise. Night shift workers may find that impossible. Instead, they should begin to adjust their sleep time before a schedule change. There are many situations that can change your sleep cycle. no longer feel tired while working the night shift. I tried using Benadryl to help me sleep longer but it only worked as a diuretic . You can follow the steps below to adjust your sleep schedule for night shifts gently: If your schedule doesn’t allow it, consider which activities could be shortened or done on alternate days to help you move your bedtime forward an equal number of minutes to your new wake-up time. For this night shift sleep schedule example, stay up later each night until you can manage to stay awake the entire overnight shift rather than getting up earlier and earlier or skipping sleep altogether. To minimize shift work sleep issues, look for a lamp that emits about 10,000 lux, like Lightphoria ($109.99 on Amazon). But with these weird and also more mainstream sleeping suggestions, you will (hopefully!) With that in mind, let’s live in the nocturnal moment and talk about ways you can get better sleep and make the most of the work-life balance you’ve got. An additional problem is switching from a night schedule to a day schedule on days off, or during changes in your work shift. Alter your sleep schedule gradually. Sleep specialists argue that the best way to change your sleep cycle is by making adjustments in 15-minute increments. If you have been informed of joining the night shift at work after a few days, it is imperative to start tapering your sleep to adjust according to your upcoming new schedule. If at all possible, ask for a few extra days off to adjust to the new schedule. Also, make sure that you schedule either a “normal” nine-to-five shift or a day off during the days that fall in between night shifts so you aren't doing a series of shifts without a break. Pangs of hunger or thirst may wake you up. Rotating shift workers are unable to keep a regular sleep schedule. Have something to eat and drink before you go to bed. Consider taking melatonin. Some people can switch back and forth between day shift and night shift simply by taking long naps the day before they work (e.g., sleep 10 … 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. 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