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Swapping back to day shift after working 14 days of Night Shift in a row.
It is something I have struggled with for a very long time.
Shift Change with Modafinil
It’s almost 7:00 am, and I have been up since 12:30 am.
Normally we work a roster of 8 days on, six days off, and eight nights on, six days off. But with lockdown, we went to 2 weeks on and two weeks off the roster, which means 14-night shifts in a row.
I’m so used to working the eight nights that the 14 nights are taking their toll. I’m up and down like a yo-yo. I like to do things without chemical help as much as possible, sleeping pills, etc.
But we all need good quality sleep. The research about how important sleep is. To put it mildly is overwhelming.
Years ago, I had a chat with my doctor about shift work; her advice was to stay away from sleeping pills.
Because a lot of the time, they do more harm than good. And focus on a good sleep routine by first making the sleeping environment right.
Dark and cool room, no bright lights, like your phone or a standard bed light. Use a low-watt bulb 40 to 50. And one that filters out blue light because that will interfere with the release of Melatonin.
Then focus on your body, take a warm shower, and have an easy reading book on the ready. Doing these and many similar things lets your body know it’s time to sleep.
That works 100%; I have that down pat. I struggle with staying awake towards the end of the day. Come 5 or 6 pm; I’m done.
But if I go to bed then, I’m up at 12:30 am. And that’s not good.
So I have done since this 2, and 2 things started to use Mhttps://www.youtube.com/watch?v=yeVa0QFOt58&list=WL&index=27odafinil, to stay awake later in the day.
Now the timing is critical, take it too late, and I’m up way too late. After some trial and error, I found 11 am just about right.
That way, by the time the Modafinil is starting to wear off, I’m getting ready for bed.
Using this routine, I have cut the number of days I need to get back to normal from 7 to 3 days. Not perfect, but I’m still tweaking my routine here and there.
I just started using really soft earplugs, as most of the plugs I used before hurt my ears during the night.
These things are very personal, but I think we can all learn from each other if you have found a better way or have any suggestions.
I’m always ready to listen. Drop me an email. bradsolardo[at]pm.me.