Whats the best way to sleep during the day for 7 to 8 hours and being up all night? Whats the best transition technique?
I've worked 2nd and third shift jobs up tI'll 3 years ago, when I landed a day shift position. After 3 years it's still extremely difficult to wake up at 6 am and I have to force myself to go to bed before midnight. I love having the evendings off but it socks so hard waking up so early
I work the night shift. It takes some getting used to, but I simply make sure I get as much sleep as possible during the day while making sure to cut out as much sunlight as possible by wearing an eye mask and utilizing dark curtains. Sleeping during the day is not optimal, and it goes against your body's natural circadian rhythms, but it can be done without much if any effect on your health or overall well-being.
Try to keep your pattern as consistent as possible, even on days off. The most difficult part is that other people do not often understand how difficult it can be to work shifts that require sleeping modification.
for the transition, i've always had the most luck just staying up until i'm exhausted, then finally going to sleep when i need to get used to going to bed. once i've done it once, it seems like it's pretty easy to just keep doing it. for the long haul, i agree with heat on keeping the pattern consistent. if you go back to a conventional pattern even just for the weekend, you will basically need to start over when it's time to go back to it.
if i need to adjust my sleep schedule, i usually work my way backward, going to bed earlier. if in a hurry to switch, would stay up until exhausted at the right time, the day before (one day to get used to, but groggy and need to recover and sleep again as though its totally normal) darkness is a must if sleeping during the day, and white noise is helpful too (most people drive fast, mow lawns, and do roof repairs during the day) do maintain schedule on days off, and decide what your bedtime is. do you, personally, need 8 or 6 hours? personally i need 7, unless im sick. don ever let someone make you feel bad about doing what is best for your body. if you do have to switch your schedule temporarily (for an event, doctor appt, etc) make sure you plan your sleep. it will throw you off, but it doesnt have to reset you completely. just take the time to plan it out. nap 2, go do the thing, sleep 4 more. aim to wake up at the right time if you can. also good to use light, watch video of sunrise in your "morning" or use the slow increase of light to simulate sun. don just get up and turn on the brightest light, it may wake you up fast, but isnt as good for your cycles thats all i got for now. hubby has worked overnights and graveyards for more than 5 years. i often keep the same schedule, and also have worked that schedule around the boy's school schedule as well.
