#GRAVEYARD SHIFT SLEEP SCHEDULE HOW TO#
#GRAVEYARD SHIFT SLEEP SCHEDULE FULL#

Limit your night shifts If you have control over your working hours, try to limit the number of your night shifts in a row. Don’t forget to follow this schedule on weekends as well to train your brain to accept the sleep-wake schedule. One of the best ways to promote consistent sleep is by following a healthy sleep routine. Either way I try to get 6 to 8 hrs of sleep. Stick to this sleep-wake schedule so your body can shift adapt naturally. For optimal mental and physical health, adults need at least seven hours of sleep, and it is important to get this amount of rest on a regular basis. Other days when I have a lot of energy, I don’t go to sleep until 1 pm. Depending on the first day of work during the week, this may mean sacrificing either Sunday or Saturday when it comes to your enjoyment. Sometimes I fall asleep immediately at 8 am.

That is basically what I do now, and it has made life a little easier for me. Sorry if that was a little off topic, but to the answer the OP directly, I would suggest just sleeping when you feel tired. The most consistent result is that sleepiness is most profound on the first night shift in both experimental and observational studies ( 31 38 ). That allows me to do what you are describing. Sleepiness, defined as increased sleep pressure, has been shown to rise while working during the night and may depend on the night shift schedule. I have too many obligations to adhere to a strict sleep schedule. The normal go to sleep at 1am and the max go to bed at 11pm. For optimal health, the body needs to have two types of sleep during each sleep session: rapid eye movement (REM) sleep and non-REM (NREM) sleep. This has led to way too many nights of me pulling 24 hrs of no sleep and feeling terrible during my shift at work.

#GRAVEYARD SHIFT SLEEP SCHEDULE HOW TO#

This handy tool shows you how to adjust your.

#GRAVEYARD SHIFT SLEEP SCHEDULE FULL#

Of course what this eventually leads to is me waking up full of energy at 7 am on the day I’m supposed to report back to work at 11 pm. If you work a variable shift pattern, switching from a night to a day shift can be hell on your sleep routine. Of course I managed to have my classes be on my off days from work, but what usually happens to me is that after my work week ends, I’m so exhausted I sleep during my normal hours (usually from 10 am to 6 pm) and then on my first day off I go back to sleep at 1 am and sleep at night on my days off. My problem is that I work full time nights and have been going to college part time.

I’ve been working night shift for about 7 months now and I still can’t figure out a routine myself.

Graveyard shift sleep schedule