really need the help of English Speaker

If you work the night shift, and you sleep during the day,

How would you say:

Do you stay on your work schedule/timetable/pattern when you are off or do you sleep at night?
by 'stay on work schedule' I mean sleep during the day even when you don't work?

I really don't know how to phrase the following
I've been on a normal 'stay up during the day and sleep at night' pattern schedule timetable. I need to get my sleeping pattern schedule back on track and sleep during the day and wake up at 7pm for work. I can't afford to wake up at 9 am and go to work at 8pm.

Thanks