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If you work an on-call, unpredictable schedule, you frequently go to bed and get up at different times. Even if you work a fixed schedule, you may be on the job in non-daylight hours. Your work schedule may be out of sync with the daily activities of family and friends.

Daniel Cohen, MD, MMSc, formerly of Harvard, explains how we can recharge our internal battery to avoid sleep debt. He also explains how scientists measure sleep needs

People who frequently short-change themselves on sleep forget how great it feels to be well-rested. They get used to feeling tired all the time and try to convince themselves that they can manage just fine. They often cling to sleep myths.

Your body clock adjusts to schedule changes. This process moves slowly, however. After switching between day work and night work, for example, most people find it takes several days to feel as alert and sleep as soundly as they usually do.

Learn to tell time on your body clock. Then use body time to organize your day.

Caffeine stimulates both brain and body. It can improve concentration and increase alertness. How do you get the biggest boost? Use it strategically.

There are several things you can do to prepare and manage your time for optimal sleep, especially if you regularly work at night.

Your healthcare provider may suggest that you see a sleep specialist, and refer you to a sleep center in your area.

Your healthcare provider may suggest that you see a sleep specialist, and refer you to a sleep center in your area.

Snoring is the most common symptom of obstructive sleep apnea (OSA), a disorder that affects more than 18 million Americans, most of whom are overweight, middle-aged men.

Sleep as much as you can at the same time every day—five hours or more, if able—preferably at night, when humans sleep best

Even short naps—20 to 30 minutes—can help restore alertness, enhance performance, boost concentration, improve reaction time, and benefit manual dexterity.

If you work an on-call, unpredictable schedule, you frequently go to bed and get up at different times. Even if you work a fixed schedule, you may be on the job in non-daylight hours. Your work schedule may be out of sync with the daily activities of family and friends.

Your healthcare provider may suggest that you see a sleep specialist, and refer you to a sleep center in your area.

Dan shares his story as a locomotive engineer and brakeman who works at night. He talks about the challenges of night work and how he manages to get good sleep.

People who frequently short-change themselves on sleep forget how great it feels to be well-rested. They get used to feeling tired all the time and try to convince themselves that they can manage just fine. They often cling to sleep myths.

You work hard to contribute to giving your family a good life. Take time to enjoy the benefits of your work with those you love most. Communicate your needs to them and make an effort to understand their needs, too.

Sleep strategies differ from person to person, yet there are some approaches that are consistently used with good success among railroaders.

Fatigue management is a team effort, at work and at home. It requires both personal and organizational responsibility.

Robert Stickgold, PhD, of Harvard, tells how sleep helps you learn facts and remember them.