Any tips for flipping sleep schedule?

Posted by PomeloResponsible122@reddit | Truckers | View on Reddit | 6 comments

My last company (OTR) had me all over the place, switching from days to nights. Waking up at 2am, then 4am, then 10pm, etc. it was a nightmare. I am no longer with them and have been off for about a week and a half.

First week I didn’t change much and was going to bed around 6am and waking up at various times in the afternoon.

I started trying to switch back to a daytime schedule (current goal is waking up around 7am-8am and going to bed at 11pm-midnight).

I have a DOT physical for my next job tomorrow (regional) and have orientation next week. But I’ve gotten a total of 3-4hrs of sleep in the last 3 days. It’s like torture just laying there all night awake as can be.

I feel like it’s like the scene from clockwork orange when his eyes get forced open lol. I’ve tried melatonin and magnesium but nothing really helps. Any tips? Breathing? Meditation?

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chechu951@reddit

7 or 8 am? That's sleeping in for most truckers 😂

PomeloResponsible122@reddit (OP)

Yea I know, but it’s gonna be a lot easier to adjust to 5-6am vs where I’m at now lmao.

scottiethegoonie@reddit

Forcing yourself to sleep when you're NOT tired is basically impossible. Whereas staying awake and being tired IS possible, it just sucks.

Second option is better to reset the cycle.

THExPILLOx@reddit

My method is a little brutal, but it works.

Stay awake for a full period until the time you want to make your new bed time. This is usually 24/36 hours. Then no caffeine, no nap until you reach your new desired sleep time. Set your alarm for your desired wake time and do not snooze it. Wake up. Stick to the new schedule for 3 full days and your body will be ready for the new schedule.

Goes without saying, but practice good sleep hygiene practices to maintain the new schedule.

So in your case, stay awake from now until after your dot physical at 11pm. Then go to sleep and wake up at 7am. Swapping back to daylight is much easier, but still don't stray too far from your new schedule for a good few weeks to make sure it takes.

ChaseJulien@reddit

I have worked straight nights quite a bit. Any time I needed to be awake during the day I would just stay up after work, 28-32 hours straight, then sleep for 12-14 straight. I never did well with a gradual change over.

Yea it’s not fun. I think it’s supposed to take a few months to do it right.