I am a full time academic attending who only works night shifts but has administrative, teaching, and research responsibilities during the daytime most days. Also, I have a spouse who works a traditional schedule and two kiddos who demand my attention from 430 pm until 7pm.
I used to rely on caffeine but have quit using it altogether and feel significantly better.
My keys to switching from night to days are:
- to schedule regular exercise, nearly every day.
- after a night shift ends at 7-8 am, sleep asap until noon. Wake up and go for a walk, do something lightly engaging as others have mentioned.
- go back to sleep around 7-8 pm (which is three to four hours earlier than my traditional bedtime)
- wake up at my usual time in the morning 6-7 am.
- before my first night shift I usually wake up at 7 am go to meetings etc, and then nap between 830 and 10 pm.
- in between all the other nights, I sleep from 8-9 am to about 3 pm, and then also nap from 830 to 10 pm.
- I do not use medications, beer, caffeine etc because I think they may make the first day or night better but eventually contribute to worsened sleep, alertness, wellness, resilience etc. just my opinion on this though.
I have never been happier in all phases of my life and highly recommend committing yourself to an exercise heavy, chemical light, sleep focused schedule.
To help with the process, we have black out blinds, live in a very quiet neighborhood, invested in a fantastic bed, comfy pajamas, etc. every little thing helps.
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