How to sleep well on an odd-ball schedule?

Answered on August 11, 2013
Created August 11, 2013 at 1:24 PM

I have to wake up between 3:30AM and 4AM four days a week. This is a difficult schedule to maintain throughout the weekend, and I often find myself sleep deprived during the workweek. Since I work 10-11 hours, I get out too late to even try a biphasic schedule. My work is rewarding, but also quite demanding, and napping on property is not an option.

On weekends, since I have to be in bed by 7:30PM to get the min 8 hours, I tend to stay up later and sleep in well past 4AM. (Usually 7-8AM, or sleeping ALL day...)

I know the lack of sleep is doing me serious damage, but am having trouble figuring out a "Plan of attack", help!

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1 Answers


on August 11, 2013
at 10:19 PM

Get yourself some blue light blocking glasses. They look like orange safety glasses, not super attractive but totally worth it. Just keep them on for several hours before you have to go to sleep (esp if you are looking at a computer screen, even just a quick email check before bed) Makes your brain think its nighttime. Supplement with both immediate and timed release melatonin before you go to bed (i take 6mg of each), magnesium -i like natural calm -and vit d when you get up.

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