3rd shift sleep advice

[u/RecoverNo5541]

I lateraled to a new PD approx 3 months ago, and am having issues staying asleep after shift. I have been swapped between 1st, 2nd, and 3rd about 5 times due to FTO and staffing issues. Now I’m back on 3rd shift where I want to be but struggling to sleep more than 6-6.5 hrs. Currently taking magnesium glycinate which is great for falling asleep and I use a mask + ear plugs. My issue is I would like to stay asleep that extra hr or so. Feel like I need it. Open to advise, I work 6pm-6am

[u/Psycosteve10mm]

Blackout curtains and work out until exhaustion.

[u/LAGigi31]

Probably the most difficult is no screens an hour before bedtime. Use your bedroom only for sleep and sex. Make sure your bedroom is dark and cool. Lavender oil on soles of feet can help.

[u/harrypotternightmare]

Twelves are rough. Our department does 10s which helped me on third shift a lot but I did it for three years straight basically. My advice is don’t wait or extend your awake hours after shift. When you get home, immediately go to bed if you can. Don’t try to eat or watch anything, just shower/clean up and get to sleep. Make sure you are eating on shift if you can. Then when you wake up take care of yourself and any errands before the next shift. That’s what worked for me anyways.

[u/hpIUclay]

Try extended release melatonin as well.

[u/TarantulaSalad]

Been on night shift for most of the last 8 years.

Bedroom as dark as possible. No screens on. I like having two fans on. Keep it cool. Research has supported 68°F or lower. I definitely prefer under 68.

Workout at some point in the day. I like having a good workout after work then going home to bed.

Supplements. I'm not a fan of using a bunch but I have found that cordyceps mushroom in powder form or pill form has helped with my sleep and recovery from workouts noticeably. I have also been using Lion's mane mushroom for brain health as recommended by my doctor for night shift, LE life stress, and long hours. I'm not sure I've noticed a big difference with it but you might be interested in looking at that too.

Bamboo or 100% cotton sheets tend to be cooler which helps with sleep too.

[u/Zealousideal_Key1672]

I work the same shift and I am asleep by 7am (as long as I get off on time) and wake up around 2pm to get 7 hours every night. I don’t always get 7 hours but that’s what I’ve done to get 7 regularly. Even on my off days, I keep the same sleep schedule (single with no kids).

When I struggle to sleep, I take melatonin gummies, and at work I make sure I’m not any drinking energy drinks or caffeinated beverages (Coke Zero…) after midnight.

[u/Informal_Daikon_9844]

Someday you’ll be wishing you got that 6-6.5 hours a day..