Shift work · Nurse
Nurse sleep guide
Common patterns: 12-hour shifts (07–19 or 19–07), 3 days on / 4 off; rotating day/night blocks.
Primary risks
- Medication errors after the 4th consecutive night
- Drowsy driving on the commute home post-night shift
- Cumulative sleep debt across rotating blocks
Strategies that work
- Sleep mask + earplugs + blackout curtains during the day — non-negotiable.
- Schedule strategic 20-min naps at 03:00–04:00 if your unit allows.
- Anchor sleep: keep at least one block of sleep aligned with a regular time across rotations.
- Wear sunglasses on the morning commute home to protect daytime sleep.
Nap protocol
A 20-minute mid-shift nap is consistently shown to reduce errors and improve alertness without entering deep sleep.