How to return to normal sleep?

Question

Time Management

Good day!
I work from home, so working (or at least staying awake) at night has become almost normal. But once (last week) he went to bed, and woke up 4 hours later, and that was it - no sleep in one eye. Since then, I can’t force myself to sleep normally - I sleep for 3-5 hours and wake up. Everything would be fine, but after 8 hours after waking up, it is simply impossible to cut down. And again I sleep for 4 hours + the next 8 hours without sleep. And so in a circle.

Maybe someone faced a similar problem? How did you get out of this vicious circle? Thank you!

PS may not be clearly explained, just in case I'll clarify. Instead of a daily cycle of 8 + 16 (8 hours of sleep, 16 hours of wakefulness), I have 4 + 8 + 4 + 8.
PPS Once I was able to force myself not to sleep for a long time, after which I slept for 8 hours, but after 16 hours of being awake, everything started all over again.

Answer 1

The best option is to go to bed when you need to and not get up even if you can’t sleep, get up on an alarm clock and don’t go to bed at the wrong time, even if you want to. 3-4 days of such torment and everything will be ok.
Z.Y. Do not take any drugs or alcohol during this procedure. It is important

Answer 2

Does this regime interfere with life in any way? From what I've heard, fractional sleep is even more beneficial than regular sleep.

Answer 3

I read somewhere (perhaps even on Habré) that just such a sleep schedule of 4 + 8 + 4 + 8 is natural for a person, and all these 8-hour sleep is from the evil one. so that the body simply remembered the mode that was finally laid down in the genes, that's all.

Answer 4

Find a girl, start a family, go in for sports, find a full life - as an option :)

Answer 5

All this sleep rhythm stuff is controlled by the pineal gland and the regulatory substance is melatonin .
It seems that Saveliev claimed that the hormone would be produced normally if you were in the sun all day. Although I don’t know what to do for people living in the northern regions.
You can try to spend 2-3 hours outside every day. If this is not possible, then I don’t even know, except to drink melatonin in tablets (although H.Z. what the consequences will be).
Ginseng root really helped me too. It's just too expensive, unfortunately.

Answer 6

This, of course, is purely individual, but perhaps my experience will help you.
I also share the dream, but in a different way: 5 + 1 + 1.5 + 9 + 1.5 + 6 (underlined - this is a dream). I share it because of the nature of the work. This is my weekday schedule. On weekends, the schedule is 9 + 15.
To switch from one mode to another, I use the body's reaction to lighting. I taught myself to work only in bright light, and to sleep only in the dark. When I have to work at night, I use very bright lighting. When I sleep during the day, I create complete darkness in the room. The body develops a reflex: light - to work, dark - to sleep.
Before the weekend, I specifically give the dump at 8 o'clock, and then everything goes naturally.
Pros: sleep control and productive work.
Cons: dependence on lighting and the need to sleep off before the weekend (sometimes not convenient for work).
As I said, this is purely individual - it helps me, it may not help you.

Answer 7

I have a job that involves constant business trips to places where time zones often do not coincide with Moscow time. At home, I go to bed at 00.00-1.00, if on a business trip I shift 2 hours ahead, it turns out time to sleep from 3 to 5 hours (I never try not to adjust to local time). Business trips are long, up to several months. Arriving home - I rebuild for about a week, I return to my usual regimen. What I do for this is I don’t drink coffee, I don’t eat 4-5 hours before bedtime and that’s it.

Answer 8

There are sleeping pills for long trips, they help with jet lag. Maybe this will help. I myself used this when I flew to the USA, there were no problems with sleep (but they didn’t exist before, so this is not an indicator). (By the way, I heard that most sleeping pills are actually antihistamines, they have a side effect, here it is sold separately.

Answer 9

I advise you to just not sleep completely for several days. and then go to bed for example at 22.00. helped me.

Answer 10

The ideal schedule for a freelancer, why don't you like it?
I'm trying to get used to it, but I can't. I sleep like the dead for 16 hours