Sleep Disorders Treatment How to Adjust Your Sleep Schedule to Work Night Shifts By Brandon Peters, MD facebook twitter Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist. Learn about our editorial process Brandon Peters, MD Medically reviewed by Medically reviewed by Sanja Jelic, MD on November 15, 2019 Sanja Jelic, MD, is board-certified in sleep medicine, critical care medicine, pulmonary disease, and internal medicine. Learn about our Medical Review Board Sanja Jelic, MD Updated on November 18, 2019 Print Whether it's working in a hospital setting, as a night manager at a hotel, in a 24-hour convenience store, a late-night diner, or other shift work, countless jobs that may force you to work at night. These late hours can be hard on the body, and if you don't adequately adjust your sleep schedule, you may quickly find yourself suffering from insomnia and sleep deprivation. Seb Oliver / Cultura / Getty Images Adjusting Your Sleep Schedule It's difficult to maintain a non-traditional sleep schedule, but many people are able to do it successfully. First, it's key that you minimize your exposure to morning light when you come off your shift. If possible, wear dark sunglasses when leaving work. Try to minimize light exposure until after you have slept. As in all situations, it'll be important to establish a regular sleep schedule and consolidate your sleep periods. That is, rather than sleeping for a few hours at times scattered throughout the day, try to sleep in one long stretch as you would at night. Your body will establish a new circadian rhythm, allowing you to be awake during the night and asleep during the day. How to Wake up Rested Circadian Rhythms All species of animal, including humans, have circadian rhythms. Circadian rhythm refers to your innate light-dark cycle, which is controlled by your biological clock. The length of a person's circadian rhythm is typically about 24 hours. Your biological clock depends on your genetic make-up. Genes and the proteins that they encode can affect the functioning of your biological clock. More specifically in mammals, like humans, the biological clock lies in areas of the brain called the suprachiasmatic nuclei. Over time, circadian cycles can adjust to external timing cues. For example, your circadian rhythm can adjust to regularly working night shifts. Once your circadian rhythm adjusts to the night shift, your body will naturally prepare for sleep when you get off work. Tips for Better Sleep If you are having difficulties sleeping long enough to feel rested, there are a few simple guidelines you can follow. Pick a time that you want to go to sleep, and then sleep as much as you can.When you get up, stay up. Don't allow yourself to go back and sleep more.Go to work or do whatever you have to do until your next scheduled bedtime. Then go to bed at that time.Sleep as long as you can. Eventually, you will build up enough "sleep debt" that you will be tired enough to sleep for a longer period of time. In time, your body will become used to sleeping and working during these non-traditional hours. Exposure to light when you get up and minimizing exposure right before you go to sleep will also help. In addition, it's important to follow basic sleep guidelines to improve the quality of your sleep. 10 Ways to Sleep Better Tonight Was this page helpful? Thanks for your feedback! Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Sleep Foundation. Improve your sleep on a shift-based schedule. National Sleep Foundation. How to sleep well when you work the night shift. Cleveland Clinic. Circadian rhythm disorders. Updated October 1, 2010. National Heart, Lung, and Blood Institute. Sleep deprivation and deficiency.