Sleep Tips for Shift Workers from the American Academy of Sleep Medicine

• If you work rotating shifts, ask your manager to schedule your shifts “clockwise.” This means that your new shift will have a start time that is later than your last shift.
• Take a nap during a break in your shift or before reporting for a night shift. Even a nap of just 20 to 30 minutes can improve your alertness on the job.
• Arrange for someone to pick you up after a night shift, or take a bus or cab home. Drowsy driving can put your life and the lives of other drivers at risk.
• Try to keep the same schedule on work days and days off. Keeping a routine helps your body know when to be alert and when to sleep.
• Plan ahead for a major change in a shift-work schedule. Begin to alter your sleep time a few days in advance. This will make it easier for your body to adjust. See the example below.
• Use moderate amounts of caffeine to help you stay alert on the job.
• Ask your doctor if medications, melatonin or bright light therapy might help you.
• Avoid exposure to sunlight if you need to sleep during the day.
• Make sure others in your home are aware of your work schedule. They should keep the home quiet when they know that you need to sleep.
• Talk to a sleep specialist if you have an ongoing sleep problem.

Example: Adjusting Your Sleep Schedule to Change from an Evening Shift to a Night Shift

Schedule	Sleep Time
Evening Shift (5 p.m. — 1 a.m.):	3 a.m. — 11 a.m.
Night 1 of Transition:	5 a.m. — 1 p.m.
Night 2 of Transition:	7 a.m. — 3 p.m.
Night 3 of Transition:	8 a.m. — 4 p.m.
Night Shift (11 p.m. — 7 a.m.):	9 a.m. — 5 p.m.

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Reviewed by S. Ijlal Babar, MD, FCCP
Updated June 4, 2007