Many nights I work until 1 or 2am and would try to sleep by 3. There are other times when I can get home before midnight but still find myself awake until at least 1 or 2am, sometimes 4am.
Does anyone else sleep at random times or know how to balance their sleep schedule back to normal? Thank you
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A lot of your sleep hormones are regulated by your viewing of light. If possible try to view some sunlight in the morning by walking to work and also walking home from work if it isn't too late (The main idea is to make sure you're viewing low solar angle sunlight as that will help set your internal clock). When working late try to use a blue light filter as that can inhibit melatonin production and disrupt your circadian rhythm.
Other basic (but boring) tips:
Avoid caffeine in the evening
Avoid alcohol in the evening
Try to get in some exercise during the day
Establish some form of a routine before bed and after getting up
Hope this helps a little, it can definitely get tough with an erratic work schedule.
Just wank before bed mate
Based on the most helpful WSO content, it's not uncommon for those in high-stress and demanding jobs like Investment Banking to have irregular sleep patterns due to the nature of the work. Here are some tips that might help you balance your sleep schedule back to normal:
Consistency is Key: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's clock.
Quality Over Quantity: Focus on the quality of your sleep. Make your bedroom a comfortable and quiet place, use blackout curtains, and consider earplugs or white noise machines if needed.
Wind Down: Establish a pre-sleep routine that helps you relax, such as reading or meditating.
Limit Screen Time: Avoid screens at least an hour before bed, as the blue light can disrupt your ability to fall asleep.
Watch Your Diet: Avoid heavy meals, caffeine, and alcohol before bedtime.
Nap Wisely: If you need to nap, do it early in the afternoon and keep it short.
Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
Get Sunlight: Exposure to natural light during the day helps maintain a healthy sleep-wake cycle.
Seek Professional Help: If you're consistently having trouble sleeping, you may want to consult a doctor or a sleep specialist.
Remember, these are just guidelines and what works for one person may not work for another. It's about finding the right balance that works for you. If you're in a demanding job like Investment Banking, it's especially important to prioritize sleep to maintain performance and health.
Sources: What is everyone's daily morning/evening routine like?, How to wake up earlier?, Is my 7am-1am intern schedule normal?? How do ppl do this, 10 Random Career Life Hacks, How do you get used to the lifestyle in S&T?
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