How to adjust my sleeping pattern

[TREMAiNE]

I started a new job around a month ago, although rather than a standard 09.00 - 17.00 my hours are 16.00 - 00.00.

I do really like these hours because I have time to do things during the day that I used to have to wait to do until the weekends.

For the first few weeks, I tended to get in from work at about 5 past midnight, watch a bit of TV have a bite to eat and then fall asleep about 02.00 - I'd then wake up around 10.00.

Unfortunately, over the last 3 days or so, I've not been falling asleep until around 04.00 and I'm not waking up until midday.

Ideally I want to go back to a 02.00 - 10.00 sleeping pattern, what is the best way to adjust back to this?

Cheers.

-Ed

[randlemarcus]

TV and PC/Phone/Tablet light stimulates your brain. Don't do this before trying to sleep.

Eating last isn't great for digestion. Do this when you get in.

Then you need to relax before 0200. Reading/ have a bath?

[knk]

Melatonin 3mg, take one tablet 30mins before you want to sleep for 5 nights. Works really well for jet-lag also. You can get it otc in the US, but may have to creatively source it in the UK.
Stay in brightly lit areas when awake, make sure your bedroom is dark and quiet when you want to sleep.

[knk]

Oh, and set you alarm for when you want to get up, and then get up when it goes off.

[TREMAiNE]

Thank you, guys!

Didn't touch the laptop when I got home last night and was asleep by half 2! So an improvement already!


Also, alarm not an option - I just sleep through them and can't hear them going off.

[Atrevetetete]

The beauty and the catch of phones is you can set as many variable alarms as you like, with as many snoozes as you wish and you will wake up. The downside is it's so easy to have it by your bed and snooze the lot!

I'm coming from the other side of this, working 9-5 (well 9-11 3/4 nights a week) and I can't adjust to fixed hours after years of shifts and just ploughing through whatever crazy patterns I'd have. I'd happily swap you!