I'm going to start a new job in about 3 weeks and I think I will need to get up around 5 or 6am. Right now, i have a twofold problem- I am a night owl and get a second wind around 10 (and find it difficult to go to sleep early) and for the next few weeks i am going to have to wake up at different times.
My dog is diabetic and needs insulin shots every 12 hours. Right now she gets a shot around 530am, and then I get back to sleep at 630 and sleep til 9 (which I know is not great) . I need to shift that to 2 am for when I move and she will get her medicine on my moms shift. That means I have to go back about 30 mins a day and then stay at 2am. Then soon after Ill be shifting back to 5 am.
So, i am going from waking up at 5 to 2 then back to 5 while being a night owl who normally prefers to stay up until 2am.
Any ideas how to make this bearable so that I am not fried when I start work? Already taking magnesium and using sleep mask and earplugs. Not a fan of 4hb 20 minute polyphasic sleep method.
Melatonin has been shown to be very effective in reseting circadian rhythms for shift workers and travelers. Try 1 mg sublingual 20 minutes before you SHOULD go to bed for your new schedule. Get ready for bed and get comfy. If you don't feel sleepy after 20-30 minutes, take another mg. (no more than 3mg the first night, you can work up to 5 if that's what it turns out you need. for me, 1mg is plenty)
You may also want to "invest" in a cheap pair ($5-10) of yellow or orange tinted safety goggles to wear in the evening hours leading up to bedtime. This can help block out the blue light that makes it hard to fall asleep. installing f.lux on your computer has a similar, but more limited effect.
and good on you for loving and caring for your sick doggie.
There was a recent study that showed you could reset your sleep cycle by fasting for 12-16 hours:
"Simply stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day. Your body will consider the time you break your fast as your new 'morning.'"
(edit: just realized this was an old question that somehow showed up on the main page. Oh well.)
Try to go to bed before your second wind time, and look at f.lux and blue blocking type glasses for night time.
On a more harsher aspect, look at getting rid of the dog.
Circadian rhythms and their rigidity 5 Answers