How to help the body adapt to a sharp change in the schedule?

Question

Freelance

Over the years, I got used to the night schedule - getting up in the evening, coding until the morning, going to bed in the morning. Tired. I took it, and turned this regime on the contrary, like in normal people, I began to go to bed early in the evening, get up early in the morning (without an alarm clock). And everything turns out great, but during the day I feel like I didn’t sleep all night, and now a week has passed, but this feeling does not disappear. But I’m thinking: people somehow adapt when they fly to America, and I’m probably not the first to face such a problem. Share your experience plz ...
PS: I do not consider "quiet time" as an option (at least at the initial stage). I am 90% sure that after that I will not want to sleep in the evening and the whole schedule will move back.

Answer 1

We must endure. The body will definitely get used to it. Do not forget about physical activity and proper nutrition.

Answer 2

You can sometimes allow yourself to take a nap during the day, 1 hour is enough.
It is very important during this period to be careful in terms of health, immunity weakens.

Answer 3

I would recommend remembering the whole process of diving into night mode and after that do the same, but in reverse order at the same pace. For example, you were sinking slowly, day after day. So back, too, day after day, but go to bed earlier.
What I recommend:
1. In the morning, do push-ups, pull ups, do exercises. As our father
2. Open windows at night. It is better to sleep in a dubak, wrapped in a blanket, but with fresh air
3. During work, take breaks with physical exercises
4. Walk/run at least 1 km a day
5. At night, it’s stupid to read some kind of thread that is not complicated literature. For example, a textbook on safety precautions in industrial plants is lulling. As soon as you start reading about some kind of fire extinguisher, you immediately begin to fall asleep

Answer 4

You are an owl and that says it all.

Answer 5

For 3 years I can’t get used to getting up before 12 noon ... At 8 pm, the brain only turns on.

Answer 6

Those flying to America (and other victims of jet lag) are saved by melatonin. Everything else is subjective.

Answer 7

When I flew to Latin America, there was no problem getting up in the morning, because the body worked in emergency mode and calmly withstood a month in this mode.
When I came back, I also immediately returned to the normal schedule.
From this I conclude that while your body is working in emergency mode, and in order for it to begin to adapt, it should take at least a couple of months.

Answer 8

When I arrive in America, for the first 3-4 days, a can of Redbull per day is enough to maintain the regime. After that, the regime is practically established. A week later, I already have to turn on the alarm clock (before, as a rule, I wake up at six in the morning).
When I return - after all, "quiet hour". First 2 hours a day, then less. I'm back to normal within a week.

Answer 9

It took me a month to get used to it. Above was the advice - go to bed during the day for 1 hour - it works.
A month later - sometimes I want to sit at night, but I can no longer. So time heals everything.

Answer 10

In the morning - go to the street or sports. Then after an hour, slowly dry breakfast with appetite. Then you can work very productively for several hours. And there you look and evening - it's time to sleep. In other words, it helps a lot to move.

Answer 11

Do exercises in the morning, at least 20 minutes, so that you sweat. After charging immediately under a cold shower.

Answer 12

The healthiest, shortest and most effective sleep is the one that the body requires. I will give an example from myself, my day lasts somewhere around 25-26 hours, and I sleep for 6-7 hours. That is, every day I go to bed 1-2 hours later than yesterday and my routine constantly runs ahead. In fact, this is not as convenient as it seems, because in any case, the intersection with normal wakefulness will be more than 8 hours.

Answer 13

According to science, it takes 21 days to develop a habit.
I changed the sleep mode 3 times - for the first time there was a task at 21:00 to go to bed at 4 to wake up and go to the office to work, it took me 2.5 weeks, after that I got up without an alarm clock. In order for the body to rest (according to science), it needs 4 hours (this is the deep sleep phase), and the rest is the exit from the phase. In general, 6-7 hours of rest, depending on physical activity. And 30 minutes at any working time when you realize that you are falling asleep.
PS All this is from scientific material and verified by me in practice.
PPS Da Vinci has a cool regimen - 40 awake, 20 sleeping, but I only lasted 4 days. I think that if I try again, I will last longer.