Shift work guide

Sleeping well when your schedule won’t cooperate.

Shift work disorder is recognized by the AASM. The strategies that work are profession-specific because the constraints — court dates, duty regs, call volume — are profession-specific. Pick yours.

Guides by profession

Nurse

Common patterns: 12-hour shifts (07–19 or 19–07), 3 days on / 4 off; rotating day/night blocks.

Pilot

FAA/EASA flight duty rules cap continuous duty. Long-haul crews use controlled rest in cruise and rotating bunk sleep.

Truck driver

HOS rules (US): 11 hours driving per 14-hour duty period, mandatory 10-hour rest.

Paramedic / EMT

24-hour shifts common; 48/96 rotations elsewhere. Unpredictable call volume disrupts even reserved rest.

Police officer

Common: 4 nights / 4 off, 10 or 12-hour shifts. Court appearances often during off-shift sleep windows.

Resident physician

ACGME caps at 80 hours/week, max 24-hour clinical shifts + 4 hours transition. Reality often differs.

Cross-cutting principles

Anchor sleep: keep at least one block of sleep at the same time daily, even if the rest rotates.
Light is the strongest cue. Sunglasses on the way home post-night-shift; bright light at start of shift.
Sleep environment matters more than duration at the margin. Mask, earplugs, cool room, blackout — non-negotiable.
Strategic napping works. 20-min naps boost alertness with minimal inertia.