Night Shift Workers
Anchor daytime sleep in total darkness and use strategic 20-minute pre-shift naps.
- Wear dark wraparound sunglasses on the commute home to block morning circadian alertness cues.
- Protect a continuous 5-cycle (7.5h) block using blackout curtains and white noise.
Select Age Group
:
Recommended 24h Sleep (AASM)
7–9 hours
Typical cycle duration
~90 min
Cycle-Aligned Bedtime Options (4:00 PM)
6 cycles (9h)
6:45 AM
5 cycles (7h 30m)
8:15 AM
Official Sleep Duration Guidelines by Life Stage
| Life Stage | Recommended Hours | Cycle Length | Source |
|---|---|---|---|
| 0–3 months | 14–17 h | ~50 min | AAP |
| 4–12 months | 12–16 h | ~60 min | AASM |
| 1–2 years | 11–14 h | ~65 min | AASM |
| 3–5 years | 10–13 h | ~75 min | AASM |
| 6–12 years | 9–12 h | ~85 min | AASM |
| 13–17 years | 8–10 h | ~90 min | CDC |
| 18–60 years | 7–9 h | ~90 min | AASM |
| 61–64 years | 7–9 h | ~90 min | CDC |
| 65+ years | 7–8 h | ~90 min | CDC |
Frequently Asked Questions
How many hours of sleep are ideal for Night Shift Workers?
Recommended nightly recovery for Night Shift Workers is 7–9 hours, paired with a steady wake window near 4:00 PM to stabilize circadian rhythm.
Why is 8:15 AM an optimal target bedtime here?
Aiming for lights-out near 8:15 AM aligns complete 90-minute cycles and 15-minute sleep onset latency before your alarm at 4:00 PM.
Optimize the rest of your 24-hour sleep routine
Pair your cycle window with caffeine timing, power naps, or weekly sleep debt tracking.