Sleep experts suggest various ways to cope with unusual work and sleep schedules, according to the Los Angeles Times.

¢ Regular hours: Keep the same sleep schedule on days off from work.

¢ Strategic napping: Studies show naps of 20 minutes to two hours – either just before a shift or during a shift – can improve alertness and performance at work.

¢ Bright light: Exposure to bright lights during the first half of a shift may help fight fatigue later in the shift.

¢ Light restriction: Avoiding bright lights in the morning (such as by wearing sunglasses on the way home and sleeping in a very dark room) can help night-shift workers sleep better during the day.

¢ Melatonin: Supplements can promote daytime sleep when taken an hour or two before bedtime.

¢ Modafinil: This medication, brand name Provigil, was approved in 2004 for the treatment of shift-related sleep disorder. Taken just before a shift, it can enhance alertness at night, studies have shown.

¢ Caffeine: Caffeine has been shown to counteract drops in performance levels at night.

Sources: Dr. Diane Boivin; American Academy of Sleep Medicine.