[Filip Banovic]

Sleep is extremely important for general health, cognitive function and physical repair, so the main key here is to make sleep quality and duration a priority.

Maintain the same diet, training and sleep schedule on both your usual days and your shift days, and stick to the same sleep and wake times.

You want to aim for 7-9 hours sleep per 24 hours, so if you can’t achieve this at night in one go, you may find that a shorter nap during the day can help to increase that total time of sleep.

Do all the correct sleep hygiene things like having a cool room, blackout blinds, minimising screens pre-bed, ear plugs/mask, reduce fluids, and cut out any stimulants 6 hours prior to bed.

Whatever time you choose to wake and get up on both days, get outside and get some sunlight in your eyes within an hour of waking for 20-30 mins. This can help with your circadian rhythm.

I would also definitely invest in Dream Sleep. Take the full 4 cap dose 30 mins pre bed.

This has been designed to complement the biochemistry of natural sleep, enabling you to fall into a deep sleep, and more importantly stay asleep.

Thank you for the reply and time, I was already more or less sticking to this, would invest into dream sleep. But I am from south eastern Europe, and tbjp does not ship to my country unfortunately. I just have problems consistently waking up at 6 am even if I fall asleep at 2am. My body just doesn’t fall asleep anymore.