What’s your approach? I am also a fan of sleep hygiene, exercise, intentional light exposure or lack thereof. I use melatonin too sometimes and am an aggressive caffeinator which maybe gets into your “no drugs” area, but I’m curious about the specific approach that works for you.
There are aspects that I think are specific to a nocturnist, and then general things that are important to anyone doing shift work.
I’ve settled on flipping to nights preferably only 2, but occasionally 3 times per month working a block of shifts each time.
I try to stay up late the night before a block and sleep in the day of my first night shift. Waking up at a normal time and trying to get a nap in before a night shift doesn’t work for me.
I switch my schedule completely to nights when I’m on my block of shifts. I wake up right before my shift and head to work. Just like how most 9-5 people work. When I get off my shift I come home and exercise (for me that’s running). I spend a little time with my family during their morning (my evening). Then sleep for a full 8 hours.
I work hard during my block. See as many as I can and stay long if I need to. It’s a job because we make money doing it.
On my last shift though I don’t push it quite as hard so that I’m not staying as long. I skip exercise and try to get to bed as soon as I can post shift. I get a much shorter night’s sleep. I try to wake up naturally at the end of a REM cycle. I’ve kind of trained myself this way. Allows me to be less foggy on my transition day.
Then I end up staying up a little later than I normally would that transition day night given I’ve been used to being up at nights for the block and also went to bed a little earlier that day than the days during my block on.
Principles important to all:
1) Exercise. Lots of it. I run a lot. If you are tired, you’ll sleep well.
2) Eat right. You know what this means. Also don’t eat right before bed and don’t munch on night shifts.
3) Avoid pills. If you can find a way to fall asleep, stay asleep, and stay awake when you need to, you’ll get more rest and feel more rested. Most that I’ve talked to that utilize meds to help have fallen into a vicious cycle.
4) Enjoy life. I like coffee. I like it black. Ever since high school. I drink 1-2 mugs every day because I like the taste. I do also like how it wakes me up. I don’t overdo it, and especially not during shift when it can impact my sleep later. I also like a good drink. Homebrewed beer years ago creating my own recipes. Have since gravitated more towards wine, cocktails and whiskey. Maybe I’m hypocritical since caffeine and alcohol are also ‘drugs.’
5) Be flexible. Life throws you curve balls. I don’t set specific times since things occasional come up or the schedule gets thrown slightly off. If I’m too rigid it ruins the basics.