Hi Amber,

First, welcome to the forum, and thanks for joining in. You might want to check out this video, featuring Dr Charles Czeisler, who is on Zeo's Scientific Advisory Board, talking about strategies for sleeping around a night shift.

I hope that helps.

-Steve

Hey, Welcome!

Like you I am also new to the sleep forum, but I am not new to sleep issues. I've suffered form a variety of sleeping problems. Mainly sleep Apnea since my teens. For many years I've worked as a bartender and it didn't promote a 'normal' or healthy sleep schedule. Also had to adjust to night shifts from time to time with other work. At first I thought similarly, that I already stay up until the wee hours of the morning, it won't be to hard to go all the way. But it was a serious struggle. My work ethic suffered because I was suffering. Sometimes even feeling ill approaching the end of my shift. And to add, my drive home was around 7am, directly east with the rising sun blinding me on my drive home (so bright in fact once I couldn't see and drove through a red light). Sleeping when I arrived home was near impossible. I finally went to a doctor and what he suggested worked. 

I refused from the beginning to use any drugs or risk any dependency on medication. I knew the job was for just a while. He instructed me to try Melatonin. It's a natural hormones produced in everyone's body. It's sold on the shelf at all pharmacist and is quite inexpensive. The dosage is also commonly low, 2-3 mg. Don't take any higher than that. It is not addictive. It will reset your sleep cycle. From my experience, it also would help me fall asleep, but not stay asleep for a long period. Regardless the sleep was usually quality sleep and within a week my body had adjusted and things started looking up. Below is some extra information about melatonin and other helpful sleep aids.

Melatonin – a naturally
occurring hormone produced by the pineal gland, located in the center of the
brain. This hormone helps us fall asleep so it makes sense that additional
supplements of melatonin may help in the finding that ever-elusive slumber.  

Melatonin chemically causes drowsiness and lowers your body
temperature, and the melatonin signal is also part of the system your body uses
to regulate your sleep-wake cycle.

Production of melatonin occurs during darkness, giving it
the nickname “hormone of darkness”. 
High doses of melatonin have been shown to increase a person’s REM sleep
time and dream activity throughout the night. Melatonin coupled with Light Therapy is the standard
treatment for people with the sleep disorders, delayed phase syndrome (DSPS)
and non-24-hour sleep-wake cycle. 

Meant to be taken 30 to 90 minutes before hitting the
sheets, it acts as a mild hypnotic, causing melatonin levels in your blood to
rise before your brains own production accomplishes it. 

 Also, you can try:

• Valerian Root – which contains the active ingredient found in most sleep medications
• Hops – brewing a tea with hops flowers
• Lavender – putting lavender oil on your pillow
• Chamomile tea - Drinking some daisys

A great tip is to break up the day as much as possible. As referenced in other articles, you can find that the 8 hour sleep is a fallacy so maybe go for a couple of naps, as it can be too unnatural to sleep right through daylight hours. Blackout curtains are a great investment, perhaps a cheap memory foam mattress topper so your bed is formed, waiting for you as you get in the door. Caffeine reduction is key, as well as eating plans. Have you considered reversing the order you eat your meals in. Weird I know, but itd actually be heathily to eat your main dinner first, then lunch, then a light breakfast as you go to bed. This means your energy isnt released just as you get into bed