My schedule changes weekly, but a typical week could be something like this:
Moday 7:30a-3:30p Tues 11:30a-7:30p Wed: off Thurs: 2p-10:30 Friday 2:00p-10:30 Sat: off Sun: 7:30a-3:30p
It's rare that I have less than 12 hours between shifts, but I can't maintain a regular waking time, as I have to be up by 6am on the early days, and don't get home until 11p and in bed until about 1a on the late days.
I struggle to fall asleep before midnight, even when I'm exhausted and try my best to unwind and relax.
I keep my room cool and dark and exercise regularly, and I take 400mg of magnesium right before bed, but I haven't noticed it affecting my sleep.
Does anyone else in a similar position use valerian, melatonin, or another sleep supplement to help? Is this something safe to consider?
Any insight is appreciated.
I drink tart cherry juice before bed. It has a small amount to melatonin so that it doesn't disrupt your bodies own production, and I get the best sleep ever.
I also suggest like all the people above to go to bed and get as close to the same time as possible, even if that means going to bed right after getting home, your body will adjust. And if you are into doing that, you can take melatonin for the first week of two to help your body adjust, but don't make it a habit (if you do take it all the time, take a very low dose)
I am a shift worker that alternates between night and day on a 12 hour cycle. I never take sleep aids but some days are hell that is for certain. I just try and sleep as much as I can when I can and hope I can get promoted out of this awful schedule at some point in the not so distant future
My schedule fluctuates similar to yours. Regardless of the shift, I attempt to go to bed close to the same time every night and get up at the same time every day. I admit, it really sucks planning everything else around an ever changing work schedule. The routine of sleeping at the same time has been very helpful as well as a consistant exercise program and clean diet.
My work schedule also fluctuates alot but I make sure to wake up at the same time every day regardless. THat means waking at 6am, even on the days that I do not work until noon. Some days I work until 10pm and get to bed by 11pm. That means getting an hour less sleep than normal that night but I have found that I benefit more from waking at the same time every day than I would from an extra hour of sleep.
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