I've been pulling all-nighters for the past month. I stay up all night until 6-7 AM, then go to sleep and wake up at 9-10 PM. I can't get back on schedule...?
2007-03-18 21:56:32 · 5 answers · asked by Me 1 in Health ➔ Other - Health
I used to worked in night shift (7pm to 7am). I try to switch back to day while on my off days.
In your case, I suggest you sleep at least 3 hours later. May be at 10am. The longest time I can stay awake after night shift is up to 11am. Set your alarm clock to wake up at 6pm for dinner. Do not sleep or nap after dinner. Wait until 11pm. Then take melatonin and go to sleep.
Continue taking melantonin for a few nights afterwards. If you need to take afternoon nap, set your alarm to wake up 3 hours later.
For me, I just need 2 nights to completely switch back to the day routine.
Different people need different dosage. Over dosage means that you will feel sleepy tomorrow when you wake up. Usually people took 3mg. I have colleagues taking 6 mg.
2007-03-18 22:42:50 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Its a little extreme but how I get back on schedule is this : coffee, sleeping pills. One night when you wake up set your alarm for 8. GET UP. DRINK COFFEE. GO to the gym and excersise for a few hours. Eat someting then take care of errands and chores, letter writing, bills etc.. keep yourself busy. Then after being up only 6 hours or so take 2 tylenol pm's, drink a lot of water, then do something very relaxing; bath, meditation, reading, etc.. do relaxing stuff until your pills kick in then go to sleep. They will have you asleep 2hours to four hours max , after taking them . Sleep. Wake up at 7pm the next day, and go on like that moving your schedule ahead an hour or so every day until you've got the schedule you want. tylenol pms are not highly addictive so you won't have any problems there... Good Luck. Also, get out in the sun as soon as you wake up. The vitamin D will help.
2007-03-19 05:06:58 · answer #2 · answered by amberofarabia 3 · 0⤊ 0⤋
The best thing that worked for me, you'll probably hate, but it worked.
For 5 years, I was a 911 dispatcher who worked 48 to 72 hours straight, then had 4 to 5 days off in a row.
I would come home after my shift was over and stay up until my "normal" bedtime.
It SUCKED to stay up when I was SO tired, but by doing this, I was able to quickly "re-regulate" for my days off.
2007-03-19 05:00:21 · answer #3 · answered by Anonymous · 0⤊ 0⤋
just try to do it slowly, try going to bed one hour earlier each night, then hopefully it will just become a habit.
2007-03-19 04:59:28 · answer #4 · answered by amy 1 · 0⤊ 0⤋
Same problem over here....
2007-03-19 04:58:17 · answer #5 · answered by 88keys 4 · 0⤊ 0⤋