Re: Body cycles and night shift?

hi phillyfly, i used to burn the midnight oil (or live on the other side of the clock) as they say and found it hard at first as most people do.

i found relaxing both psychologically and physically was *top priority*. in fact 'relax' became my mantra while i got used to working against the sleep hormones. you do eventually fall into a pattern but for some people 8 hours (in one stretch) becomes a distant dream ('scuse the pun ;-) and the body settles into 2 sleeps each day, which surprisingly works.

the first thing to do is put a small diary (a week at a glance) near your pillow and begin monitoring your hours so as to make sure you get at least 7 hours every day. once i did this, even with the broken sleep, i was fine. each day starts at midnight, so even on days off if you go to bed early you log it as (example) 9pm - midn then go into the next day and log midn - whenever you awaken. at the end of each week total up that whole weeks sleep (always heading for whatever suits you i.e. 7.5hrs x 7 days = 52 - 53 hrs per week or 8 x 7 - 56 etc). i learned to estimate how long it would take me to go off to sleep (deeply) which is usually 15 minutes, but if i was over tired maybe 30 mins. then just remember to log the very moment you awaken, then don't get up straight away. tell yourself your just going to have a delicious snuggly 5 minute lie in before you get up and surprise surprise i would often find i woke up an hour later (change the log).

all this takes away that outta control feeling which makes it even harder to relax psychologically which is of major importance. i read recently that cave man probably slept in shifts and often 2 sleeps per day. the spanish do, many people, so you *can* get used to it and some of us even grow to prefer it. after all its quite nice getting around at night without traffic, shopping without long ques and strolling the sunshine when everyone else is at work.

from the look of your hours you'll most probably sleep something like 8.30am -12.30pm and again 5.30pm - 8.30pm. weird i know but people all over the world do it without a problem as long as you relax and keep enjoying your life same as ever. even more for some. night shift is peaceful ;-)

to physically fall off to sleep easy i found it important to consciously scan the body for tension spots. especially in the face, temples, and jaw as your head rests on the pillow. the jaw especially keeps going back into tension because your adrenals are abnormally wired when you first start doing night shift. then start visualising light pleasant memories without clinging to them (like in mediation) just let them arise and pass away. this cranks up the mishmash of images that usher one into dreamland.

try if you can to breath through the nose not the mouth as you prepare to drift off to sleep as this forces the lungs to breath more rhythmically rocking the body off to sleep sooner (its also healthier coz nose has more filters). don't position your head on the pillow as tho its looking up, which causes facial tension. better to sleep as tho youre looking ahead or down like a fetus. once you are so comfortable and relaxed you feel as though you could fall through the mattress onto the floor *then* start a roll of gentle images running by without clinging to any.

hope this helps. let me know how you go. will cover the food timing when i get back.