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People of the graveyard (shift), pano ba ma maintain yung sleep sched kapag weekends ugh
I don't, I sleep normal hours on my days off and it works, mostly. But also because I tend to sleep a lot. Lazy bum I am π€£
don't drink coffee since coffee inhibits your sleep drive, it sits on the same receptor of your adenosine, also don't drink alcohol it messes up the cycle of REM and NREM sleep, ~~you also need sun exposure 40-60k lux~~ (only for day shift), avoid blue light at night to morning, be physically and mentally tired before morning, fix your circadian rhythm to fit your schedule, any light source should be below the eyes since the suprachiasmatic nucleus resides at the bottom of your eyes and stimulated by light above.
fun fact: even blind people benefits from sun exposure since they still have suprachiasmatic nucleus.
Former actually (~7 years). Nakuha ko lang tip sa former manager ko. Triny ko din yung mamaintain yung weekday sleep sched sa first year ko, pero di talaga kaya. May something sa weekends na parang hinahanap ng katawan mo yung normal sleep sched hours.
Try mo lang baka magwork to sayo, alternative, kasi nagwork sa akin for ~6 years:
Yung last ~4 years ko nga pala, disclaimer, full remote na, so it helped too. Adjust na lang as needed if ever may travel time na kailangang iaccount. Pero kung more than ~1 hour yung travel time, baka di magwork. Anyway, Good luck!
melatonin π no, you don't maintain sleep kapag weekends. ganito na nangyari sa akin simula nag graveyard ako