Adjusting sleep pattern

**prpt** · 03-09-2012 11:02 AM

Hello fellows.

I need help to change my sleep pattern. I normally sleep during the day and I'm awake at night, but now I need to change it so I can start working during the day.

I would normally use a sleeping pill and sleep for 16 hours straigh, then I would have it okay. The problem is I'm taking medication and I can use a sleeping pill with it.

My question is, how can I change it?

I'm sleeping from 10am/12pm to 6pm/7pm. And I should sleep from 2am to 10am.

It's urgent!

I appreciate any type of help, thank you.

Btw, I would like a pattern which I could take a nap or two. It would be good at 12pm and at 6pm.

**The Miracle** · 03-23-2012 11:33 AM

You don't want to be taking naps while trying to adjust your rhythm, it will be detrimental.
Try shifting later (always go later!) by an hour a night. If that is too slow, try by 2 hrs. Any more will be less effective, and you'll get jetlag-like symptoms. So go 12pm, 2pm, so on, until you get where you want.
Have to say again, don't nap!
Even at 2/hrs change per day, expect a couple of weeks for your body to eventually settle into the new rhythm, and in that time, avoid long naps if possible - 15 minutes ok.

**k0nfusi0n** · 03-26-2012 12:05 AM

There are different types of sleep pills. Melatonin is a hormone that occurs naturally in the body, so I don't see why you couldn't take between 1 and 3 mg (I actually only take 1/4 mg - but those are the "normal" doses) an hour before you want to go to bed and then set up a really loud alarm clock to wake you when you need to get up.

Whatever you do, good luck! I'm currently changing mine as well and I find the whole experience unpleasant. I need my sleep!

**The Miracle** · 03-26-2012 08:24 AM

If you are rotating forwards, you shouldnt need melatonin, as you will be tired from staying up an hour or two longer.
Generally should be very careful that you are taking melatonin at the right time in relation to your body's rhythms, otherwise it will make everything more difficult. It can help entrain your body's rhythms, but shouldnt be necessary with forward rotation.
The main thing I forgot to mention above is AVOID LIGHT! Light is the main determinant of your circadian rhythms, so if you have a lot of light at 'bed time', your body will be waking up. If possible, expose yourself to lots of light within an hour or two of waking up - this will help entrain the rhythms (and also entrain your melatonin onset/offset naturally).