🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 5 (from laksa192)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa005.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html","crawl_time":1772393716,"first_indexed_time":1596651663,"http_code":200,"src_unparsed":"gov,cdc!www,\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html s443","src_root_hash":"17308952984333333205","history_drop_reason":null,"meta_title":"Module 2. How Much Sleep Do You Need? | NIOSH | CDC","meta_descriptions":["NIOSH Training for Nurses on Shift Work and Long Hours - Module 2. How Much Sleep Do You Need?"],"attrs_boilerpipe_text":"There is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent\narousals\na\nand is long enough for the individual).\n13\n Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day,\n14\nwhich is considered too short by sleep experts.\n11\nResearchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well.\n15\n These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses.\n16\nOne way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired).\n17\n Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need.\nSome indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern.\n18","attrs_markdown":"[Skip directly to site content](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#content) [Skip directly to search](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#headerSearch)\n\n[Español](https:\/\/www.cdc.gov\/spanish\/) \\|  [Other Languages](https:\/\/wwwn.cdc.gov\/pubs\/other-languages\/)\n\n![](https:\/\/www.cdc.gov\/TemplatePackage\/4.0\/assets\/imgs\/uswds\/us_flag_small.png)\n\nAn official website of the United States government\n\nHere's how you know\n\n![](https:\/\/www.cdc.gov\/TemplatePackage\/4.0\/assets\/imgs\/uswds\/icon-dot-gov.svg)\n\n**Official websites use .gov**\n\nA .gov website belongs to an official government organization in the United States.\n\n![](https:\/\/www.cdc.gov\/TemplatePackage\/4.0\/assets\/imgs\/uswds\/icon-https.svg)\n\n**Secure .gov websites use HTTPS**\n\nA lock (  ) or https:\/\/ means you've safely connected to the .gov website. Share sensitive information only on official, secure websites.\n\n[Centers for Disease Control and Prevention. CDC twenty four seven. Saving Lives, Protecting People ![CDC Logo](https:\/\/www.cdc.gov\/TemplatePackage\/4.0\/assets\/imgs\/logo\/logo-notext.svg) ![CDC Logo](https:\/\/www.cdc.gov\/TemplatePackage\/4.0\/assets\/imgs\/logo\/logo-notext.svg)](https:\/\/www.cdc.gov\/)   [The National Institute for Occupational Safety and Health (NIOSH)](https:\/\/www.cdc.gov\/niosh\/)\n\n![](data:image\/jpeg;base64,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)\n\n[The National Institute for Occupational Safety and Health (NIOSH)](https:\/\/www.cdc.gov\/niosh\/)\n\n[The National Institute for Occupational Safety and Health (NIOSH)](https:\/\/www.cdc.gov\/niosh\/)\n\n[![NIOSH logo and tagline](https:\/\/www.cdc.gov\/niosh\/images\/si-no-left-vp4.png?_=94662)](https:\/\/www.cdc.gov\/niosh\/)\n\n# NIOSH Training for Nurses on Shift Work and Long Work Hours\nHow Much Sleep Do You Need?\n\n[Print](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#print)\n\nRelated Pages\n\n### How Much Sleep Do You Need?\nHealthy People 2020, which outlines the national health goals for the next decade, recommends that adults get 7 or more hours of sleep each day.[11](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)\n\nThere is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent **arousals**a and is long enough for the individual).[13](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day,[14](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) which is considered too short by sleep experts.[11](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Researchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well.[15](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses.[16](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)\n\nOne way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired).[17](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need.\n\nSome indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern.[18](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)\n\naAwakenings or near-awakenings.\n\n[PREVIOUS](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/07.html)\n\nModule: 2, Page 8 of 25\n\n[NEXT](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/09.html)\n\nLast Reviewed: March 31, 2020\n\nSource: [National Institute for Occupational Safety and Health](https:\/\/www.cdc.gov\/niosh\/)\n\n- [Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html \"Share to Facebook\")\n- [Twitter](http:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html&text=NIOSH%20Training%20for%20Nurses%20on%20Shift%20Work%20and%20Long%20Work%20Hours \"Share to Twitter\")\n- [LinkedIn](https:\/\/www.linkedin.com\/shareArticle?url=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html&title=NIOSH%20Training%20for%20Nurses%20on%20Shift%20Work%20and%20Long%20Work%20Hours \"Share to LinkedIn\")\n- [Syndicate](https:\/\/tools.cdc.gov\/medialibrary\/index.aspx#\/sharecontent\/https%3A%2F%2Fwww.cdc.gov%2Findex.htm \"Embed this Page\")\n\nhome[NIOSH Training for Nurses on Shift Work and Long Work Hours](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/default.html)\n\n- [Learning Objectives](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/objectives.html)\n- [About the Training Program](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/about.html)\n- [Foreword](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/foreword.html)\n- [Accreditation Statement](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/description.html)\n- [Part 1. The Risks and Why These Occur](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/part1.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-f28a5)\n  - [Module 1. Introduction](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-c2a5e)\n    - [Introduction (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/02.html)\n    - [Benefits](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/03.html)\n    - [Benefits (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/04.html)\n    - [Benefits (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/05.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod1\/06.html)\n  - [Module 2. How shift work and long work hours increase health and safety risks](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-896d9)\n    - [Objectives (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/02.html)\n    - [Sleep is a Basic Need](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/03.html)\n    - [Your Body is Busy During Sleep](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/04.html)\n    - [Sleep and the Immune System](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/05.html)\n    - [Sleep and the Immune System (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/06.html)\n    - [Impacts on Metabolism and Endocrine Function](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/07.html)\n    - [How Much Sleep Do You Need?](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html)\n    - [Epworth Sleepiness Scale](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/09.html)\n    - [Regulation of Sleep: A Simple, Two-Process Model](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/10.html)\n    - [Sleep Pressure: Homeostatic Sleep Drive](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/11.html)\n    - [Sleep Pressure: Homeostatic Sleep Drive (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/12.html)\n    - [Circadian Rhythms](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/13.html)\n    - [Circadian Rhythms (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/14.html)\n    - [Circadian Rhythms That Promote Wakefulness](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/15.html)\n    - [Synchronization of Homeostatic and Circadian Processes](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/16.html)\n    - [Desynchronization of Homeostatic and Circadian Processes](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/17.html)\n    - [Circadian Rhythms](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/18.html)\n    - [Effects of Light on Circadian Rhythms](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/19.html)\n    - [The Color of the Light Affects Circadian Rhythms](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/20.html)\n    - [Afternoon Dip in Wakefulness](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/21.html)\n    - [Be Alert for Key Factors that Promote Fatigue\\!](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/22.html)\n    - [Be Aware of the Dangers of Sleepiness and Fatigue](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/23.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/24.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)\n  - [Module 3. Risks associated with shift work and long work hours](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-d2e7c)\n    - [Negative Impacts on Sleep](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/02.html)\n    - [Microsleeps](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/03.html)\n    - [Functioning](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/04.html)\n    - [Functioning (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/05.html)\n    - [Functioning (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/06.html)\n    - [Common and Critical Misconceptions and Individual Differences](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/07.html)\n    - [Impairments due to sleep deprivation are similar to impairments due to alcohol intoxication\\!](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/08.html)\n    - [Injuries\/Errors](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/09.html)\n    - [Injuries\/Errors (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/10.html)\n    - [Injuries\/Errors (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/11.html)\n    - [Injuries\/Errors (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/12.html)\n    - [Injuries\/Errors (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/13.html)\n    - [Health Behaviors](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/14.html)\n    - [Diseases and Shift Work](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/15.html)\n    - [Cardiovascular Disease](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/16.html)\n    - [Gastrointestinal Disorders](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/17.html)\n    - [Psychological Complaints](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/18.html)\n    - [Cancer](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/19.html)\n    - [Diabetes Mellitus](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/20.html)\n    - [Reproductive Outcomes](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/21.html)\n    - [Some people cannot seem to be able to adjust to shift work](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/22.html)\n    - [Diseases and Long Hours](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/23.html)\n    - [Musculoskeletal Disorders](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/24.html)\n    - [Impacts on Families](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/25.html)\n    - [Impacts on Employers](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/26.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/27.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/28.html)\n  - [Module 4. Individual differences](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-3e2af)\n    - [Sleep Differences](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/02.html)\n    - [Larks\/Owls](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/03.html)\n    - [Age](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/04.html)\n    - [Chronic Disorders](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/05.html)\n    - [Chronic Disorders (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/06.html)\n    - [Work\/Home Demands](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/07.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/08.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/09.html)\n    - [Part 1 Course Completion and Evaluation](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod4\/10.html)\n- [Part 2. Strategies to Reduce Risks](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/part2.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-c8520)\n  - [Module 5. Work Organization Strategies to Promote Alertness and Health in Nurses](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-eae00)\n    - [Objectives (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/02.html)\n    - [Key Points](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/03.html)\n    - [Improving Work Schedules](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/04.html)\n    - [Researchers have proposed these guidelines for designing work schedules](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/05.html)\n    - [Researchers have proposed these guidelines for designing work schedules: (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/06.html)\n    - [Extended Shifts](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/07.html)\n    - [Extended Shifts (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/08.html)\n    - [Extended Shifts (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/09.html)\n    - [Rest Breaks](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/10.html)\n    - [Planned Naps](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/11.html)\n    - [Periodic Assessments](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/12.html)\n    - [Organizational Improvements](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/13.html)\n    - [Workload Level Analysis](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/14.html)\n    - [Supervisor Support](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/15.html)\n    - [Create a Positive Atmosphere](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/16.html)\n    - [Fatigue Risk Management Systems](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/17.html)\n    - [Liabilities and Responsibility](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/18.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/19.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod5\/20.html)\n  - [Module 6. Improving Your Sleep and Alertness](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-6570a)\n    - [Create a Good Sleep Environment](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/02.html)\n    - [Create a Good Sleep Environment (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/03.html)\n    - [Prepare for Sleep](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/04.html)\n    - [Timing Sleep to Fit Your Work Schedule](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/05.html)\n    - [Using light](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/06.html)\n    - [Improve Sleep by Avoiding Light](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/07.html)\n    - [Exercise](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/08.html)\n    - [Sleep Aids and Stimulants](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/09.html)\n    - [Sleep Aids and Stimulants (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/10.html)\n    - [Sleep Aids and Stimulants (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/11.html)\n    - [Sleep Aids and Stimulants (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/12.html)\n    - [Sleep Aids and Stimulants (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/13.html)\n    - [A Test Dose Might Be Helpful](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/14.html)\n    - [Do You Have Symptoms of a Sleep Disorder?](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/15.html)\n    - [Do You Have Symptoms of a Sleep Disorder? (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/16.html)\n    - [Do You Have Symptoms of a Sleep Disorder? (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/17.html)\n    - [Improve Other Sources of Sleepiness](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/18.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/19.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/20.html)\n  - [Module 7. Napping, an Important Fatigue Countermeasure](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-95a57)\n    - [Introduction](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/02.html)\n    - [Sleep Inertia](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/03.html)\n    - [Nap Times](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/04.html)\n    - [Nap Duration](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/05.html)\n    - [Before Nights](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/06.html)\n    - [Naps at Work](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/07.html)\n    - [Naps at Work (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/08.html)\n    - [Work Setting](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/09.html)\n    - [Work Setting (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/10.html)\n    - [Work Setting (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/11.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/12.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod7\/13.html)\n  - [Module 8. Day Shift](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-0fbbb)\n    - [Day Shift Challenges](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/02.html)\n    - [Using Light to Promote a Better Morning Wake-Up Time and Sleepiness in the Evening](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/03.html)\n    - [Using Light to Promote a Better Morning Wake-Up Time and Sleepiness in the Evening (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/04.html)\n    - [To Increase Alertness](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/05.html)\n    - [Planning Bedtime](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/06.html)\n    - [Relaxation Techniques](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/07.html)\n    - [Relaxation Techniques (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/08.html)\n    - [Relaxation Techniques (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/09.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/10.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod8\/11.html)\n  - [Module 9. Coping with the Night and Evening Shifts](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-8b6c9)\n    - [Nights Difficult](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/02.html)\n    - [Light](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/03.html)\n    - [Light (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/04.html)\n    - [Sleep](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/05.html)\n    - [Sleep (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/06.html)\n    - [Evening Shift](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/07.html)\n    - [Diet Suggestions for Night-Shift Nurses](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/08.html)\n    - [Diet Suggestions for Night-Shift Nurses (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/09.html)\n    - [Diet Suggestions for Night-Shift Nurses (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/10.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/11.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod9\/12.html)\n  - [Module 10: Coping Strategies for Your Personal Life](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-2879c)\n    - [Family and Social Life](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/02.html)\n    - [Educate Family and Friends](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/03.html)\n    - [Tell your family and friends what they can do to help](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/04.html)\n    - [Planning Suggestions](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/05.html)\n    - [Maintain contact with family and friends](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/06.html)\n    - [Communicate Schedule Information](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/07.html)\n    - [Communicate times you need to sleep](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/08.html)\n    - [Childcare](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/09.html)\n    - [Suggestions for holidays and special occasions](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/10.html)\n    - [Choose carefully where to live and work](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/11.html)\n    - [Strategies to Cope with High Demands from Work and Home](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/12.html)\n    - [Strategies to Cope with High Demands from Work and Home (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/13.html)\n    - [Strategies to Cope with High Demands from Work and Home (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/14.html)\n    - [Strategies to Cope with High Demands from Work and Home (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/15.html)\n    - [Strategies to Cope with High Demands from Work and Home (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/16.html)\n    - [Strategies to Cope with High Demands from Work and Home (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/17.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/18.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod10\/19.html)\n  - [Module 11. Driving](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-fcd4f)\n    - [Drowsy Driving](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/02.html)\n    - [Warning Signs](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/03.html)\n    - [Preventing Crashes](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/04.html)\n    - [Preventing Crashes (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/05.html)\n    - [Quiz](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/06.html)\n    - [References](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod11\/07.html)\n  - [Module 12. Action Steps and Final Comments](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/01.html)[plus icon](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#nav-group-24b84)\n    - [Action Steps for Nurses on Shiftwork](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/02.html)\n    - [Education](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/03.html)\n    - [Plan for Work and Family Responsibilities](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/04.html)\n    - [Get Regular Checkups and Take Care of Yourself](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/05.html)\n    - [Action Steps for Nurse Managers](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/06.html)\n    - [Action Steps for Nurse Managers (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/07.html)\n    - [Action Steps for Nurse Managers (Continued)](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/08.html)\n    - [Final Comments](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/09.html)\n    - [References, Authors & Acknowledgments](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/10.html)\n    - [Congratulations! You have completed Part 2 of NIOSH Training for Nurses on Shift Work and Long Work Hours.](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod12\/11.html)\n- [Other Resources](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/other.html)\n\n**Error processing SSI file**\n\n#### Follow NIOSH\n- [Facebook](http:\/\/www.facebook.com\/NIOSH)\n- [Pinterest](http:\/\/www.pinterest.com\/cdcgov\/workplace-safety-and-health\/)\n- [Twitter](http:\/\/twitter.com\/NIOSH)\n- [YouTube](http:\/\/www.youtube.com\/user\/NIOSHSafetyVideos)\n\n#### [NIOSH Homepage](https:\/\/www.cdc.gov\/niosh\/)\n- [Workplace Safety & Health Topics](https:\/\/www.cdc.gov\/niosh\/topics\/)\n- [Publications and Products](https:\/\/www.cdc.gov\/niosh\/pubs\/)\n- [Programs](https:\/\/www.cdc.gov\/niosh\/research-programs\/)\n- [Contact NIOSH](https:\/\/www.cdc.gov\/niosh\/contact\/)\n\n[Contact 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[English](https:\/\/www.cdc.gov\/other\/language-assistance.html#English)\n\n[Archive](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#archive)\n\n- [CDC Archive](https:\/\/archive.cdc.gov\/)\n- [Public Health Publications](https:\/\/stacks.cdc.gov\/)\n\n[Contact Us](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#mobile-footer-contactUs)\n\n[Contact Us](https:\/\/www.cdc.gov\/cdc-info\/index.html)\n\n- [Call 800-232-4636](tel:800-232-4636)\n- [Contact Contact Us](https:\/\/www.cdc.gov\/cdc-info\/index.html)\n\n[About CDC](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#mobile-footer-aboutCDC)\n\n- [Pressroom](https:\/\/www.cdc.gov\/media\/)\n- [Organization](https:\/\/www.cdc.gov\/about\/organization\/)\n- [Budget & Funding](https:\/\/www.cdc.gov\/budget\/)\n- [Careers & Jobs](https:\/\/jobs.cdc.gov\/index.html)\n\n[Policies](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#mobile-footer-policies)\n\n- [Accessibility](https:\/\/www.cdc.gov\/other\/accessibility.html)\n- [External Links](https:\/\/www.cdc.gov\/Other\/disclaimer.html#exit-notification)\n- [Privacy](https:\/\/www.cdc.gov\/other\/privacy.html)\n- [Web Policies](https:\/\/www.cdc.gov\/Other\/policies.html)\n- [FOIA](https:\/\/www.cdc.gov\/foia\/)\n- [OIG](https:\/\/oig.hhs.gov\/)\n- [No Fear Act](https:\/\/www.cdc.gov\/oeeowe\/no-fear-act\/)\n- [Nondiscrimination](https:\/\/www.cdc.gov\/other\/nondiscrimination.html)\n- [Vulnerability Disclosure Policy](https:\/\/www.hhs.gov\/vulnerability-disclosure-policy\/index.html)\n\n[Languages](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#mobile-footer-languages)\n\nLanguages\n\n- [Español](https:\/\/www.cdc.gov\/spanish\/)\n\nLanguage Assistance\n\n- [Español](https:\/\/www.cdc.gov\/other\/language-assistance.html#Spanish)\n- [繁體中文](https:\/\/www.cdc.gov\/other\/language-assistance.html#Chinese)\n- [Tiếng Việt](https:\/\/www.cdc.gov\/other\/language-assistance.html#Vietnamese)\n- [한국어](https:\/\/www.cdc.gov\/other\/language-assistance.html#Korean)\n- [Tagalog](https:\/\/www.cdc.gov\/other\/language-assistance.html#Tagalog)\n- [Русский](https:\/\/www.cdc.gov\/other\/language-assistance.html#Russian)\n- [العربية](https:\/\/www.cdc.gov\/other\/language-assistance.html#Arabic)\n- [Kreyòl Ayisyen](https:\/\/www.cdc.gov\/other\/language-assistance.html#Haitian)\n- [Français](https:\/\/www.cdc.gov\/other\/language-assistance.html#French)\n- [Polski](https:\/\/www.cdc.gov\/other\/language-assistance.html#Polish)\n- [Português](https:\/\/www.cdc.gov\/other\/language-assistance.html#Portuguese)\n- [Italiano](https:\/\/www.cdc.gov\/other\/language-assistance.html#Italian)\n- [Deutsch](https:\/\/www.cdc.gov\/other\/language-assistance.html#German)\n- [日本語](https:\/\/www.cdc.gov\/other\/language-assistance.html#Japanese)\n- [فارسی](https:\/\/www.cdc.gov\/other\/language-assistance.html#Farsi)\n- [English](https:\/\/www.cdc.gov\/other\/language-assistance.html#English)\n\n[Archive](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/08.html#mobile-footer-archive)\n\n- [CDC Archive](https:\/\/archive.cdc.gov\/)\n- [Public Health Publications](https:\/\/stacks.cdc.gov\/)\n\n[![Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/TemplatePackage\/5.0\/img\/logo\/cdc-logo-tag-right.svg)](https:\/\/www.cdc.gov\/)\n\n[Facebook](https:\/\/www.facebook.com\/CDC\/)   [Twitter](https:\/\/twitter.com\/CDCgov)   [Instagram](https:\/\/www.instagram.com\/CDCgov)   [LinkedIn](https:\/\/www.linkedin.com\/company\/centers-for-disease-control-and-prevention)\n\n[YouTube](https:\/\/www.youtube.com\/cdc)   [Pinterest](https:\/\/www.pinterest.com\/cdcgov)   [Snapchat](https:\/\/www.snapchat.com\/add\/cdcgov)   [RSS](https:\/\/www.cdc.gov\/rss)\n\n[HHS.gov](https:\/\/hhs.gov\/) [USA.gov](https:\/\/usa.gov\/)\n\n##### ![Content Credentials logo](https:\/\/www.cdc.gov\/TemplatePackage\/contrib\/libs\/cdc\/c2r\/crlogo.svg) Content Credentials\n×","attrs_readable_markdown":"There is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent **arousals**a and is long enough for the individual).[13](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day,[14](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) which is considered too short by sleep experts.[11](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Researchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well.[15](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses.[16](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)\n\nOne way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired).[17](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html) Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need.\n\nSome indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern.[18](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod2\/25.html)","meta_canonical":null}

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Meta Description	NIOSH Training for Nurses on Shift Work and Long Hours - Module 2. How Much Sleep Do You Need?
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Boilerpipe Text	There is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent arousals a and is long enough for the individual). 13 Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day, 14 which is considered too short by sleep experts. 11 Researchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well. 15 These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses. 16 One way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired). 17 Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need. Some indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern. 18
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) [The National Institute for Occupational Safety and Health (NIOSH)](https://www.cdc.gov/niosh/) [The National Institute for Occupational Safety and Health (NIOSH)](https://www.cdc.gov/niosh/) [![NIOSH logo and tagline](https://www.cdc.gov/niosh/images/si-no-left-vp4.png?_=94662)](https://www.cdc.gov/niosh/) # NIOSH Training for Nurses on Shift Work and Long Work Hours How Much Sleep Do You Need? [Print](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#print) Related Pages ### How Much Sleep Do You Need? Healthy People 2020, which outlines the national health goals for the next decade, recommends that adults get 7 or more hours of sleep each day.[11](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) There is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent arousalsa and is long enough for the individual).[13](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day,[14](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) which is considered too short by sleep experts.[11](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Researchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well.[15](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses.[16](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) One way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired).[17](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need. Some indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern.[18](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) aAwakenings or near-awakenings. [PREVIOUS](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/07.html) Module: 2, Page 8 of 25 [NEXT](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/09.html) Last Reviewed: March 31, 2020 Source: [National Institute for Occupational Safety and Health](https://www.cdc.gov/niosh/) - [Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html "Share to Facebook") - [Twitter](http://twitter.com/share?url=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html&text=NIOSH%20Training%20for%20Nurses%20on%20Shift%20Work%20and%20Long%20Work%20Hours "Share to Twitter") - [LinkedIn](https://www.linkedin.com/shareArticle?url=https%3A%2F%2Fwww.cdc.gov%2Fniosh%2Fwork-hour-training-for-nurses%2Flonghours%2Fmod2%2F08.html&title=NIOSH%20Training%20for%20Nurses%20on%20Shift%20Work%20and%20Long%20Work%20Hours "Share to LinkedIn") - [Syndicate](https://tools.cdc.gov/medialibrary/index.aspx#/sharecontent/https%3A%2F%2Fwww.cdc.gov%2Findex.htm "Embed this Page") home[NIOSH Training for Nurses on Shift Work and Long Work Hours](https://www.cdc.gov/niosh/work-hour-training-for-nurses/default.html) - [Learning Objectives](https://www.cdc.gov/niosh/work-hour-training-for-nurses/objectives.html) - [About the Training Program](https://www.cdc.gov/niosh/work-hour-training-for-nurses/about.html) - [Foreword](https://www.cdc.gov/niosh/work-hour-training-for-nurses/foreword.html) - [Accreditation Statement](https://www.cdc.gov/niosh/work-hour-training-for-nurses/description.html) - [Part 1. The Risks and Why These Occur](https://www.cdc.gov/niosh/work-hour-training-for-nurses/part1.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-f28a5) - [Module 1. Introduction](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-c2a5e) - [Introduction (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/02.html) - [Benefits](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/03.html) - [Benefits (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/04.html) - [Benefits (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/05.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod1/06.html) - [Module 2. How shift work and long work hours increase health and safety risks](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-896d9) - [Objectives (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/02.html) - [Sleep is a Basic Need](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/03.html) - [Your Body is Busy During Sleep](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/04.html) - [Sleep and the Immune System](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html) - [Sleep and the Immune System (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/06.html) - [Impacts on Metabolism and Endocrine Function](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/07.html) - [How Much Sleep Do You Need?](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html) - [Epworth Sleepiness Scale](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/09.html) - [Regulation of Sleep: A Simple, Two-Process Model](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/10.html) - [Sleep Pressure: Homeostatic Sleep Drive](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html) - [Sleep Pressure: Homeostatic Sleep Drive (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/12.html) - [Circadian Rhythms](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/13.html) - [Circadian Rhythms (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/14.html) - [Circadian Rhythms That Promote Wakefulness](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/15.html) - [Synchronization of Homeostatic and Circadian Processes](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/16.html) - [Desynchronization of Homeostatic and Circadian Processes](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/17.html) - [Circadian Rhythms](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/18.html) - [Effects of Light on Circadian Rhythms](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html) - [The Color of the Light Affects Circadian Rhythms](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/20.html) - [Afternoon Dip in Wakefulness](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/21.html) - [Be Alert for Key Factors that Promote Fatigue\!](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/22.html) - [Be Aware of the Dangers of Sleepiness and Fatigue](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/23.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/24.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) - [Module 3. Risks associated with shift work and long work hours](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-d2e7c) - [Negative Impacts on Sleep](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/02.html) - [Microsleeps](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/03.html) - [Functioning](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/04.html) - [Functioning (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/05.html) - [Functioning (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/06.html) - [Common and Critical Misconceptions and Individual Differences](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/07.html) - [Impairments due to sleep deprivation are similar to impairments due to alcohol intoxication\!](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/08.html) - [Injuries/Errors](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/09.html) - [Injuries/Errors (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/10.html) - [Injuries/Errors (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/11.html) - [Injuries/Errors (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/12.html) - [Injuries/Errors (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/13.html) - [Health Behaviors](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/14.html) - [Diseases and Shift Work](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/15.html) - [Cardiovascular Disease](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/16.html) - [Gastrointestinal Disorders](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/17.html) - [Psychological Complaints](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/18.html) - [Cancer](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/19.html) - [Diabetes Mellitus](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/20.html) - [Reproductive Outcomes](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/21.html) - [Some people cannot seem to be able to adjust to shift work](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/22.html) - [Diseases and Long Hours](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/23.html) - [Musculoskeletal Disorders](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/24.html) - [Impacts on Families](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/25.html) - [Impacts on Employers](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/26.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/27.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/28.html) - [Module 4. Individual differences](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-3e2af) - [Sleep Differences](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/02.html) - [Larks/Owls](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/03.html) - [Age](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/04.html) - [Chronic Disorders](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/05.html) - [Chronic Disorders (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/06.html) - [Work/Home Demands](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/07.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/08.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/09.html) - [Part 1 Course Completion and Evaluation](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod4/10.html) - [Part 2. Strategies to Reduce Risks](https://www.cdc.gov/niosh/work-hour-training-for-nurses/part2.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-c8520) - [Module 5. Work Organization Strategies to Promote Alertness and Health in Nurses](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-eae00) - [Objectives (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/02.html) - [Key Points](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/03.html) - [Improving Work Schedules](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/04.html) - [Researchers have proposed these guidelines for designing work schedules](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/05.html) - [Researchers have proposed these guidelines for designing work schedules: (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/06.html) - [Extended Shifts](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/07.html) - [Extended Shifts (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/08.html) - [Extended Shifts (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/09.html) - [Rest Breaks](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/10.html) - [Planned Naps](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/11.html) - [Periodic Assessments](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/12.html) - [Organizational Improvements](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/13.html) - [Workload Level Analysis](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/14.html) - [Supervisor Support](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/15.html) - [Create a Positive Atmosphere](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/16.html) - [Fatigue Risk Management Systems](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/17.html) - [Liabilities and Responsibility](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/18.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/19.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/20.html) - [Module 6. Improving Your Sleep and Alertness](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-6570a) - [Create a Good Sleep Environment](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/02.html) - [Create a Good Sleep Environment (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/03.html) - [Prepare for Sleep](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/04.html) - [Timing Sleep to Fit Your Work Schedule](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/05.html) - [Using light](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/06.html) - [Improve Sleep by Avoiding Light](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/07.html) - [Exercise](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/08.html) - [Sleep Aids and Stimulants](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/09.html) - [Sleep Aids and Stimulants (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/10.html) - [Sleep Aids and Stimulants (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/11.html) - [Sleep Aids and Stimulants (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/12.html) - [Sleep Aids and Stimulants (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/13.html) - [A Test Dose Might Be Helpful](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/14.html) - [Do You Have Symptoms of a Sleep Disorder?](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/15.html) - [Do You Have Symptoms of a Sleep Disorder? (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/16.html) - [Do You Have Symptoms of a Sleep Disorder? (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/17.html) - [Improve Other Sources of Sleepiness](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/18.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/19.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/20.html) - [Module 7. Napping, an Important Fatigue Countermeasure](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-95a57) - [Introduction](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/02.html) - [Sleep Inertia](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/03.html) - [Nap Times](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/04.html) - [Nap Duration](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/05.html) - [Before Nights](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/06.html) - [Naps at Work](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/07.html) - [Naps at Work (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/08.html) - [Work Setting](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/09.html) - [Work Setting (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/10.html) - [Work Setting (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/11.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/12.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/13.html) - [Module 8. Day Shift](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-0fbbb) - [Day Shift Challenges](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/02.html) - [Using Light to Promote a Better Morning Wake-Up Time and Sleepiness in the Evening](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/03.html) - [Using Light to Promote a Better Morning Wake-Up Time and Sleepiness in the Evening (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/04.html) - [To Increase Alertness](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/05.html) - [Planning Bedtime](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/06.html) - [Relaxation Techniques](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/07.html) - [Relaxation Techniques (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/08.html) - [Relaxation Techniques (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/09.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/10.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod8/11.html) - [Module 9. Coping with the Night and Evening Shifts](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-8b6c9) - [Nights Difficult](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/02.html) - [Light](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/03.html) - [Light (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/04.html) - [Sleep](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/05.html) - [Sleep (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/06.html) - [Evening Shift](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/07.html) - [Diet Suggestions for Night-Shift Nurses](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/08.html) - [Diet Suggestions for Night-Shift Nurses (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/09.html) - [Diet Suggestions for Night-Shift Nurses (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/10.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/11.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod9/12.html) - [Module 10: Coping Strategies for Your Personal Life](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-2879c) - [Family and Social Life](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/02.html) - [Educate Family and Friends](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/03.html) - [Tell your family and friends what they can do to help](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/04.html) - [Planning Suggestions](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/05.html) - [Maintain contact with family and friends](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/06.html) - [Communicate Schedule Information](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/07.html) - [Communicate times you need to sleep](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/08.html) - [Childcare](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/09.html) - [Suggestions for holidays and special occasions](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/10.html) - [Choose carefully where to live and work](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/11.html) - [Strategies to Cope with High Demands from Work and Home](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/12.html) - [Strategies to Cope with High Demands from Work and Home (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/13.html) - [Strategies to Cope with High Demands from Work and Home (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/14.html) - [Strategies to Cope with High Demands from Work and Home (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/15.html) - [Strategies to Cope with High Demands from Work and Home (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/16.html) - [Strategies to Cope with High Demands from Work and Home (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/17.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/18.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod10/19.html) - [Module 11. Driving](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-fcd4f) - [Drowsy Driving](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/02.html) - [Warning Signs](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/03.html) - [Preventing Crashes](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/04.html) - [Preventing Crashes (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/05.html) - [Quiz](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/06.html) - [References](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod11/07.html) - [Module 12. Action Steps and Final Comments](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/01.html)[plus icon](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html#nav-group-24b84) - [Action Steps for Nurses on Shiftwork](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/02.html) - [Education](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/03.html) - [Plan for Work and Family Responsibilities](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/04.html) - [Get Regular Checkups and Take Care of Yourself](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/05.html) - [Action Steps for Nurse Managers](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/06.html) - [Action Steps for Nurse Managers (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/07.html) - [Action Steps for Nurse Managers (Continued)](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/08.html) - [Final Comments](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/09.html) - [References, Authors & Acknowledgments](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod12/10.html) - [Congratulations! 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Readable Markdown	There is individual variability in how much sleep we need. Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent arousalsa and is long enough for the individual).[13](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Sleep researchers report that the amount of sleep each person needs may be an inherited trait and that it is important to get that amount each day. About 32 percent of U.S. healthcare workers report sleeping 6 hours or less a day,[14](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) which is considered too short by sleep experts.[11](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Researchers are conducting genetic studies and have identified gene mutations in some people who naturally sleep 6 or less hours a day and appear healthy and function well.[15](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) These people show less deterioration in performance when sleep deprived. The percentage of the population with these gene mutations is estimated to be small. Most people who say they do not need much sleep are pushing themselves to sleep less and as a consequence struggle to stay awake and function during the daytime. Over time they are at risk for obesity and several types of chronic illnesses.[16](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) One way to estimate your sleep-length need is to observe the length of time you sleep toward the end of a relaxing 2-week vacation, when you are not under time pressures and are sleeping freely (awakening spontaneously, without an alarm, and going to bed when you are tired).[17](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html) Keep caffeine intake to no more than 2 cups of regular coffee a day (about 200 mg). During the second week, record your bedtimes, wake-up times and length of sleep. The average of the sleep times across 5 to 7 days is an estimate of your sleep-length need. Some indications of getting enough sleep are feeling refreshed after awakening and not being overly sleepy during the daytime. People who need several cups of regular coffee a day to feel alert may not be getting enough good-quality sleep. The Epworth Sleepiness Scale on the next page is a self-administered test you can use to estimate how your usual level of wake-time sleepiness compares with sleepiness that is likely a concern.[18](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/25.html)
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