Timing Sleep to Fit Your Work Schedule
Consistent Sleep Times Improve Sleep.
Your body’s circadian pacemaker works best when you get up at about the same time every day.
If you are on a fixed day shift schedule, this is easy; you can just pick the wake time that makes it possible for you to get to work on time. Then, on the weekends, try to get up at the same time. If you need to catch up on lost sleep, it is better to go to bed earlier and still get up at the same time, or take a nap during the weekend.
The module on strategies for night and evening shifts includes information specific to those shifts.