Night shift sleep schedule
Night shifts work against your body clock, but a planned sleep schedule makes a big difference. Below are example plans for the two most common night shifts, plus how to switch back on days off.
Sleep schedule for 12-hour nights (7 PM – 7 AM)
| Time | What to do |
|---|---|
| 7:00 AM | Shift ends. Wear sunglasses on the way home to limit bright morning light. |
| 8:00–8:30 AM | Light snack, wind down, bed. Blackout curtains, cool room, phone on do-not-disturb. |
| 8:30 AM – 3:30 PM | Main sleep (about 7 hours). |
| 3:30–5:00 PM | Wake, daylight, meal, time with family. |
| 5:00–5:30 PM | Optional 20–30 minute nap. |
| 6:15 PM | Leave for work. Caffeine early in the shift only. |
Sleep schedule for 8-hour nights (11 PM – 7 AM)
| Time | What to do |
|---|---|
| 7:00 AM | Shift ends; sunglasses on the way home. |
| 8:00 AM – 3:30 PM | Main sleep. |
| Afternoon and evening | Daylight, exercise, main meal. |
| 8:30–9:30 PM | Optional nap if you feel sleepy. |
| 10:30 PM | Leave for work. |
Alternative split plan: some people sleep better in two blocks — for example 8:00 AM–1:00 PM and 6:00–8:30 PM. Pick one plan and keep it the same on every work night.
Switching back on days off
- After your last night shift, sleep for only 3–4 hours in the morning.
- Get outside in daylight in the afternoon and stay active.
- Go to bed at a normal time that evening (around 10–11 PM).
Before a new block of nights, sleep in late the morning of your first night and take a nap in the afternoon.
Practical tips
- Make it dark: blackout curtains or an eye mask. Light is the strongest signal to your body clock.
- Keep it cool and quiet: a fan or white noise masks daytime sounds; tell family your sleep hours.
- Use light at work: bright light in the first half of the shift helps alertness; dim it toward the end.
- Time your caffeine: early in the shift, none in the last 4–6 hours before sleep.
- Plan meals: a main meal before the shift and light snacks overnight; avoid a heavy meal before bed.
- Drive safe: if you are drowsy after a night shift, nap before driving or use other transport.
The CDC's National Institute for Occupational Safety and Health (NIOSH) offers free training on shift work and sleep for workers and managers. If you struggle with sleep for weeks at a time, talk to a doctor — shift work sleep disorder is common and treatable.
Working nights in healthcare or public safety? See nurse schedules and police schedules, and keep a military time chart handy for 24-hour charting.
Which rotations have the most nights?
On fixed rotations like the Pitman, night teams work nights all year. Rotating patterns like the 2-2-3 (Panama) and DuPont share nights across teams, and the continental limits you to 2–3 nights in a row. See your own nights for the year in the shift rotation calendar.
Frequently asked questions
What is the best sleep schedule for night shift workers?
For most people: go to bed soon after getting home (within 1–2 hours), sleep in one main block of 7–9 hours in a dark, cool, quiet room, and take a short nap before the shift if needed. Keep the same main sleep time on all work nights.
When should I sleep if I work 7 PM to 7 AM?
A common plan is to sleep from about 8:30 AM to 3:30 PM, wake, eat and be active, and take an optional 20–30 minute nap around 5:00 PM before leaving for work.
When should I sleep if I work 11 PM to 7 AM?
Sleep from about 8:00 AM to 3:00–4:00 PM, or split it into a main sleep in the morning and a 1–2 hour nap in the evening before the shift.
How do I switch back to days on my days off?
After the last night, take a short sleep in the morning (3–4 hours), stay up and get daylight in the afternoon, then go to bed at a normal time that night. This resets most people within a day or two.
Is it bad to drink coffee on night shift?
Caffeine helps alertness early in the shift. Stop it in the last 4–6 hours before you plan to sleep so it does not cut into your daytime sleep.
General information, not medical advice.