A quick primer for those new to sleep
The National Sleep Foundation recommends that every adult get about 8 hours of sleep every night. The average adult should get between 7 and 8 hours. But there are people who can get 9 or more hours. Some studies have shown that adults are able to get up for work or school at 8:30 am, have 7 to 8 hours of sleep, and sleep through the night at 10 pm. The number of hours that can be slept for varies by sleep stage, how much it's disturbed, whether there is a "break" after the 9th hour of sleep, and how the brain responds. Most people can sleep 8 to 9 hours at their optimum, but there are many exceptions.
There is no single sleep hygiene product that can cure or prevent insomnia. If you've experienced insomnia or insomnia-related sleep problems, your sleep is probably not improving. You can't just try to stop getting too much sleep and hope you'll get better. You have to find a better way to sleep. Here are some things to try:
Change the time of your night shift.
Try to get some sleep between 8pm and 6am.