Night Shift Sleep Schedule: When to Sleep for 12-Hour and 8-Hour Night Shifts
The best sleep schedule for most night workers is one main sleep soon after the shift, at the same time after every night shift, plus an optional nap before going in. For a 7 PM to 7 AM shift, that might mean sleeping from about 8 AM to 3:30 PM, with a short nap at around 5 PM.
Key facts
- Aim for 7 or more hours of sleep in 24 hours, even when part of it is a nap.
- Sleep as soon as you can after your shift, in a dark, cool, quiet room.
- Stop caffeine at least 6 hours before your main sleep.
- A nap before your first night shift reduces sleepiness during the night.
Sample schedules
12-hour night shift: 7 PM to 7 AM (30-minute commute)
| Time | What to do |
|---|---|
| 7:00 AM | Shift ends. Wear sunglasses on the way home if it’s bright. |
| 8:00 AM | Main sleep (7.5 hours, 5 sleep cycles) |
| 3:45 PM | Wake up, eat a meal |
| 4:45 PM | Optional 20-minute nap |
| 6:30 PM | Leave for work |
| 2:00 AM | Last caffeine |
8-hour night shift: 11 PM to 7 AM
| Time | What to do |
|---|---|
| 7:00 AM | Shift ends |
| 8:00 AM | Main sleep |
| 3:45 PM | Wake up |
| 8:30 PM | Optional 20-minute nap |
| 10:30 PM | Leave for work |
| 2:00 AM | Last caffeine |
These are examples. Enter your own shift times and commute in our shift work planner to get your schedule.
Why sleeping after a night shift is hard
You’re trying to sleep when your body clock is telling you to be awake. Daylight, noise and household life all get in the way. That’s why day sleep after a night shift is often shorter and lighter than night-time sleep. Some workers develop shift work disorder, with ongoing insomnia or excessive sleepiness linked to their work hours.
How to sleep better during the day
- Make it dark. Blackout blinds or an eye mask. Even a little light can wake you.
- Make it quiet. Earplugs, a fan or white noise, and your phone on Do Not Disturb. Ask family to protect your sleep hours.
- Keep it cool. Around 65 to 68°F (18 to 20°C).
- Go to bed soon after you get home. Avoid errands, bright screens and big meals first.
- Keep the same sleep time after every night shift.
Naps
A 20-minute nap before a shift gives a quick boost without grogginess. A 90-minute nap (a full sleep cycle) before your first night shift can make the night much easier. Some workplaces allow a short nap during breaks, which research on pilots and doctors shows can improve alertness. Use the nap calculator to time it.
Caffeine
Caffeine is useful early in a night shift, but it can still disturb your sleep 6 hours later. If you go to bed at 8 AM, stop by about 2 AM. Check the timing for your drink with the caffeine cut-off calculator.
Days off
Switching between nights and days is like jet lag. Two common approaches:
- Short sleep, then stay up: after your last night shift, sleep for just 3 to 4 hours in the morning, then stay awake until a normal bedtime.
- Partial shift: on days off, sleep later than usual (for example 2 AM to 10 AM), which keeps your body clock partly on night time and makes returning to nights easier.
Driving home safely
Drowsy driving is one of the biggest risks for night workers. If you feel very sleepy, take a 15 to 20-minute nap before you drive, share rides, or use public transport.
When to see a doctor
If you struggle to sleep or stay awake for weeks because of your shifts, talk to a doctor. Shift work disorder is treatable, and the Sleep Foundation has more information on shift work disorder.
Sources
- Sleep Foundation: Shift work disorder
- Drake C et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 2013
- Rosekind MR et al. Alertness management: strategic naps in operational settings. Journal of Sleep Research, 1995
Frequently asked questions
Should I sleep before or after a night shift?
Both can work, but most people do best with one main sleep straight after the shift, plus a short nap before the next one.
How much sleep do night shift workers need?
The same as everyone else: at least 7 hours in 24 hours.
Is it better to sleep in two blocks?
Some workers split their sleep, for example 5 hours after the shift and a 2-hour nap before the next one. It’s fine if the total is at least 7 hours and it works for you.
