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Able_Kaleidoscope_61 t1_j9a3ocb wrote

You can shift your sleep schedule to fool your circadian rhythm to match your work schedule. It takes about a week or two. As other comments have mentioned, blackout curtains are a must. A white noise machine is very helpful too. Sunlight keeps you entrained to the usual day night cycle; But block your eyes from getting 440-460 nm blue white light, and your body will think it's night. You should also get some blue light blocking glasses to wear the drive home to block the same light. Get 15-30 minutes of bright sun when you wake up in the afternoon to clue in your circadian rhythm.

Bonus tips:

  1. It's easier to advance your circadian rhythm (staying up later each night)than delay you circadian rhythm (trying to go to bed early each night).

  2. Tell your healthcare provider. They can get you special medication to help with alertness & mood. It does nothing for your circadian rhythm, but is nice to have for those day you don't get much sleep before work due to daytime obligations.

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