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You can get phone apps that do this, and if you have a Google/Alexa device you can tell them to play sounds for you. For me, I don't take any caffeine after approx 3am when I am working. First of all, no caffeine within a few hours of bedtime (you really do take a lot). Here is all that I try to do to get a good day's sleep. But if you just have 1-2 days off, it would be much better to just stay on your night shift schedule as much as possible. I work 7-on/7-off so on my off week I do switch back to being awake during the day/sleeping nights. I have worked the night shift (9pm-7am) for years. Weekdays on to a weekday off kind of similar than sleep at 10/11 PM to 10AM the next day.ĭo you have kids you have to watch or something like that? Your weekday schedule will kill you if you aren't careful (and I'm really not exaggerating too much with this statement). Weekday shifts are the roughest as after a night shift have to be up till 11AM to 12PM then sleep till 4/430PM eat get ready head back to work. The night I had to go back to work, I'd get up early that morning, have a regular day, and take a nap before going to ually 6-9p or so. On my days off, I would sleep when I got home for a few hours, wake up and have a normal 'Friday night,' and would keep regular hours on my days off. I would go home, stay up for a couple of hours, sleep, wake up a couple of hours before work and then head out. I worked graveyard, or morning shift, 11p-7a, for years. Then day off to nights up at 7/8 in the morning. Usually sleep for 5 to 8 hrs on nights to nights on the weekends. Then if I need it 1 more 200mg caffeine pill. 1 energy drink for the back half of the 12. Then nights usually take 1x200mg caffeine pill. Then if it’s a night to night during the week will have a cup of coffee as usually have to be up till 11am. Usually have a cup in the morning if it’s a day off to a night on shift.
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Probably not great but my caffeine consumption is off the chart for the 3 days on. Hi been doing for almost 5 months and it’s rough.