There's no one answer among experts since every person reacts differently to shift work. But most say regularity is key. Try to work five nights in a row if your shift is 8 hours, and four if they are 12-hour shifts. Also aim for two days off following each set of shifts, and avoid long commutes home if you can. Days off should include family time, and activity, but try sleep in the early evening hours, waking early the next day, with a short mid-day nap.