After I made a summer productivity masterpost, lovely @strivingforthatmd asked me how to manage her sleeping schedule when working 3rd shift - which is from 10 PM to 8 AM. I decided to make a masterpost for her and for everyone whoâs struggling, even with going to sleep ânormallyâ! <3
1. GOING TO SLEEP AFTER EVENING ENDS
This first âsectionâ is about regular sleeping schedule, when you donât work late at night and you are at home from 6 - 8 PM (or earlier.) It also contains everything you should do before sleep to be ready for next day.
Goal is to be in bed 15 minutes before you wanted to + (at least) 8 hours before you want to/need to wake up
Hang your outwear on a rack and place your shoes where they are supposed to beÂ
Unpack your backpack/purseÂ
Clean your shoes, if they are dirty (they are, so please, do that)
Pack everything you need for next day, including snacks and water bottle + other essentials!
Check if everything is packed + place your bag near your door, so you wonât forget it in the morning
Do your homework/work + study or do anything thatâs due next day
DO FEW THINGS YOUâLL APPRECIATE NEXT MORNING:
Take care of your body + take a shower
Check out weather forecast + prepare two versions of clothes for the next day (if weather wonât turn out they way it was supposed to)
Find a 5 min. breakfast recipe, write it on a sticky note and place it on the fridge
Write a to-do list for next day, here (have fun!)
Check out your social media for 10 min. and then turn down all of your electronic devices + donât forget to charge them!
Set 2 alarms for the next morning, just in case you wonât wake up for the first time
Tip: Your room temperature should be around 17-21°C, which is 64-70°F
Read for 15-20 min., to stimulate your mind - it will help you to fall asleep!
Go for a quick walk, or do some yoga, to increase your blood flow + also very helpful when falling asleep
Colour the antistress mandalas (download here!)
Write down one thing youâre grateful for today + benefits
Eat a banana or drink a glass of milk, no jokes, it actually really, really helps falling asleep!
Check your alarm and put it across the room, so you will have to get up to turn it down in the morning
Listen to white noise, itâs really soothing music that calms you down
Turn down all the lights, sleep in the absolute dark
Drink a glass of water, so you wonât be dehydrated in the morning + prevents headache
Rub lavender oil on your wrists and neck
Donât drink any caffeine! + be sure to check out this
Take a deep breathe, lay down and try to fall asleep
WHEN YOU CANâT FALL ASLEEP:
This is general for every section, so please, read this one! <3
Visualize a peaceful, restful place, close your eyes and imagine a place thatâs calming and safe. Concentrate on how relaxed this place makes you feel.
Try not to get out of bed, when you canât asleep, unless absolutely necessary.Â
If you canât fall asleep for more than 35 minutes, get up from the bed and drink chamomile tea, ice cold water or hot milk
Change to more comfortable clothes
Braid and unbraid your hair
Stand up and do some stretch or easy workout moves - such as squats, jumping jacks or lunges
Turn on white noise, againÂ
Donât turn on your electronic devices!
Probably the easiest thing you can do is just get up and put some socks on. It sounds silly, but when youâre about the fall asleep your body redirects blood flow to your hands and feet. When those extremities are warm, it increases blood flow and makes it easier to fall asleep.Â
2. GOING TO SLEEP WHEN OTHERS WAKE UP
If you work a night shift/put an all-nighter - basically, didnât sleep all night and you have the day to rest, it isnât that bad (worse comes, when you need to be productive for the rest of the day, but weâll talk about it later). Hereâs what to do!
WHILE YOU WORK/ARE UP AT NIGHT:
Donât drink any caffeine, because you wonât be able to fall back asleep during the day
Donât take naps, because basically, itâs almost the same thing as caffeine - if you need to sleep, go to sleep, not just âtake a napâ
Splash cold water on your face, to keep yourself more refreshed
Donât have your makeup on, if not necessary - make your skin breathe a little bit
If possible, listen to some music with tropical vibes - refreshing, as well
Keep flowers/succulents near you, I donât really know why, but itâs nice idea
RIGHT AFTER YOU COME HOME:
Hang your outwear on a rack and place your shoes where they are supposed to be
Unpack your backpack/purse
Clean your shoes, if they are dirty (they are, so please, do that)
If you need to go somewhere during the day, pack everything youâll need, including snacks and water bottle + other essentials!
Check if everything is packed + place your bag near your door, so you wonât forget it in the morning
BEFORE YOU FINALLY GET THAT SLEEP:
Eat breakfast, as on normal day, to make yourself full while resting
Take care of your body + take a shower
Change to something comfortable
Prepare clothes, if youâll need to get out of the house later
Make it dark in your room, to make yourself feel like itâs nightÂ
+ you can use any other tips and tricks listed in first section (as samely if you canât fall asleep) ^^
Set your alarm at the time you need to wake up - if you need to go somewhere during the day, make sure you wake up in advance, or 9 hours from when you hit the bed
WHEN YOU WAKE UP AFTER 9 HOURS AND IT IS ALREADY EVENING:
Donât go back to sleep immediately, actually try to follow ânormalâ study schedule, thatâs explained above, in first section!
Make sure youâll done everything you need to for next day!
3. IF YOU ARE PRODUCTIVE 24 HOURS
GET HOME - READY FOR A DAY:
Pack e v e r y t h i n g  youâll need throughout your day + donât forget food
It can get gold, so donât forget a sweater
Listen to something motivational before leaving
Donât drink a caffeine, because youâll feel more tired during the day or night!
WHILE YOUâRE A NIGHT OWL:
Follow the tips to keep yourself refreshed, that I listed in the upper second section!
If you come in the evening, follow the tips from the first section of this masterpost
If you come in the morning, try using the second section which you can find above
If you still ask yourself, âWhy should I get better/more sleep?â, hereâs the answer. No, you donât have to sleep 8 hours, it depends on the person - you need to make your schedule for yourself!
Owners of Masterposts + Linked Videos: @hermionegoals , @scholarlysquad , @just-another-blogging-recoverer , @look-like-mona-lisa , @studying-reference , @studylikeadoctor , @aetna , @studyign , @areistotle , @studiyng
I hope you found this helpful and youâll sleep better for the rest of your lie!
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