If you have irregular sleep patterns how long will it take to get back to normal?
Question:
Answers:
Sounds like a relatively normal 7 hour sleep schedule on night shift. If you aren't wanting to maintain that schedule, you have to start with better habits.
No caffeine 6-8 hours before the time you go to bed.
No working out 1-2 hours before bed.
No TV or reading in bed.
Go to bed at the same time nightly
Wake up at the same time each morning
Some people benefit from a light box that simulates sunlight that you will turn on each morning.probably just opening curtains and turning on lots of light in the house will suffice.
Individuals will vary, of course, but I'd suspect that if you follow a good regime you can be on a better schedule with little back lag in about 2 weeks, maybe 4.
If you end up partying late on a weekend, you'll foul yourself up, so try to maintain your schedule consistantly.
If all else fails, you can always go to a sleep lab and consult a sleep specialist if this stuff doesn't help out.
good luck
Other Answers:
It depends on how you help it along. Sleep doctors use a bright, all-spectrum light first thing in the morning to help set your body clock. If you can spend some time in a bright light for about a half hour after you get up in the morning you can change your body clock in a few days or up to a week.
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