How to establish a sleep regime if you are sleepy during the day and vigorous at night?

Much depends on at what stage of sleep you woke up. This is best done during REM sleep. In this phase, the most vividly colored dreams are saturated with actions. So the body is ready at this moment to wake up.

just take the night shift and be happy that you can enjoy the opportunity to sleep and work on your own personal schedule

In 2017, the Nobel Prize was given for the study of circadian rhythms.

So, a whole research layer has already been formed, which allows us to give answers to long-standing questions. But what will be given below has been known for a long time.

1. It is necessary to strictly observe the time of wakefulness and sleep, on a weekday, work helps us, on the day off we need to adhere to the regime (and not sleep off until blue in the face).

2. It is necessary to help the body. Artificial light, the light of monitors interferes with the production of the hormone melatonin, before going to bed, you need to dim the light in the room, and dim the light of the smartphone to a minimum, reduce the lighting towards the red range (warm light). In the morning, it is best to use so-called light alarms. Light helps us to wake up, because it stops the production of melatonin, the blue spectrum (cold light) copes very well with this.

3. Nutrition and work intensity are also important, one must assume that in the evening, before going to bed, one should avoid strong physical and mental stress and overeating, the same should not be done early in the morning. Our peak activity occurs on average, two hours after waking up and two hours before bed.

If the schedule allows, you can do this: on the first day, go to bed as usual, and get up a little earlier than usual, say, half an hour. You may end up with a little lack of sleep, but it can help you fall asleep a little earlier on the trail. day. And it is not necessary to shift the lifting time every day. For a week we got up an hour earlier than usual, on the trail. week for another hour, and so on.

Skipping the night is radical, but it can also be done if the missed day is not a pity and there is a need to quickly change the regime. I did it myself.

this is a big problem, apparently before you regularly went to bed late and your brain just got used to nightly vigorous activity, and in the afternoon to sleep, first you should find work so that you have to get up by seven for a couple of days you will feel like a fool and understand that you need to go to bed early .

Personally, I try to skip the night of sleep, as much as possible to occupy myself with something, to work on what I have been postponing for a long time, and the like. However, it is worth remembering that your performance the next day will not be so hot, you will have to sit with a sour face all day. In general, two tips: skip the night of sleep and hold on until the next night at any cost.

My method is to skip one dream. For example, rather than going to bed in the morning, it is better not to sleep at all until the evening, go to bed on time (the desire to sleep will appear) and voila in the regime.