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New sleep schedule

Posted by pepsi97 @pepsi97, Aug 15, 2020

Hey there! I usually go to bed at 9:30pm-10:00pm because I had nothing to do and I was bored, being home on April until now because the pandemic caused me to lose my job. I have found a new job as a laberer but I work from 2:30pm to 9:30 Mon-Fri. I get home at around 10:10pm and I started to go to bed very late, sometimes at 11:30pm or even midnight.

I also started to get up later in the morning than usual, at about 7am. Do I need to sleep during the day to make up for the loss of sleep because of my change in schedule?

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Mentor
John, Volunteer Mentor | @johnbishop | Aug 15, 2020

Hi @pepsi97, I had similar sleep problems years ago when I had a job working second shift from 4 PM to Midnight, Monday through Friday for six months and then was switched to third shift working Midnight to 8 AM, Monday through Friday. The first couple of days were tough when I made the switch to a different shift. I have no medical background or training but I think the key is to get a minimum of 6 to 8 hours a night. What I ended up doing was setting a sleep schedule and sticking to it even on the weekend so that when Monday came around I was in the routine already.

Here's an article you may find helpful - 12 Ways to Fix Your Sleep Schedule: https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule
Excerpt from article..."Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours. By following a regular schedule, your internal clock can develop a new routine."

How many hours a night sleep are you typically getting now with the new job?

REPLY
1 reply
pepsi97 | @pepsi97 | Aug 15, 2020
In reply to @johnbishop "Hi @pepsi97, I had similar sleep problems years ago when I had a job working second..." + (show)
@johnbishop

Hi @pepsi97, I had similar sleep problems years ago when I had a job working second shift from 4 PM to Midnight, Monday through Friday for six months and then was switched to third shift working Midnight to 8 AM, Monday through Friday. The first couple of days were tough when I made the switch to a different shift. I have no medical background or training but I think the key is to get a minimum of 6 to 8 hours a night. What I ended up doing was setting a sleep schedule and sticking to it even on the weekend so that when Monday came around I was in the routine already.

Here's an article you may find helpful - 12 Ways to Fix Your Sleep Schedule: https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule
Excerpt from article..."Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours. By following a regular schedule, your internal clock can develop a new routine."

How many hours a night sleep are you typically getting now with the new job?

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Thank you very much! Before getting this new job I usually slept from 9:45pm to 5:30am but now I sleep from 11:30pm to 7:00am. I never felt tired and I intend on keeping this new schedule on weekends too so that I can adjust.

REPLY
lolaemma | @lolaemma | Aug 16, 2020

Not an expert however I've. experienced the same issues. For most of my adult life. As long as I had to keep a schedule I kept the same hours ocassionally adding or
subracting. a bit to accommodate an a one time activity
I have trouble getting up in the morning and going to bed and sleep at night. Even when I need to get up for a. purpose. With counselling I realize that I'm intentionally
delaying doing the things I need to do it's avoidance behavior. Not accomplishing my activities allows me to stay stuck.staying on a schedule can help but you may need more sleep to make the time frame change. It is a good idea to catch up on your sleep it helps build up your resistance. When you get a regular routine you' ll find it easier. I'm not being casual about this. For decades I worked and studied 12 to 18 hours daily when. I changed my routine. It was difficult to deregulate myself. Don't beat yourself about it. Rest. Be good to yourself.

REPLY
Chris Gawarecki | @rambler | Aug 17, 2020

A VERY important point: Keep the routine on the weekends! Early or late, stick to the same sleep/rise pattern (as much as you are able).

I pity the people who get up early during the week and then on the weekends stay up late and sleep in. They are throwing their sleep patterns out of whack every weekend.

REPLY
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