Greetings, everyone!

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 who’s struggling, even with going to sleep “normally”! <3


1. GOING TO SLEEP AFTER EVENING ENDS

This first “section” is about regular sleeping schedule, when you don’t 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

AS SOON AS YOU GET 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)
  • 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 won’t forget it in the morning
  • Do your homework/work + study or do anything that’s due next day

DO FEW THINGS YOU’LL APPRECIATE NEXT MORNING:

BEFORE YOU GO TO SLEEP:

  • 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 you’re 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, it’s really soothing music that calms you down
  • Turn down all the lights, sleep in the absolute dark
  • Drink a glass of water, so you won’t be dehydrated in the morning + prevents headache
  • Rub lavender oil on your wrists and neck
  • Don’t drink any caffeine! + be sure to check out this
  • Take a deep breathe, lay down and try to fall asleep

WHEN YOU CAN’T 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 that’s calming and safe. Concentrate on how relaxed this place makes you feel.
  • Try not to get out of bed, when you can’t asleep, unless absolutely necessary. 
  • If you can’t fall asleep for more than 35 minutes, get up from the bed and drink chamomile teaice 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, again 
  • Don’t 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 you’re 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. 

2. GOING TO SLEEP WHEN OTHERS WAKE UP

If you work a night shift/put an all-nighter - basically, didn’t sleep all night and you have the day to rest, it isn’t that bad (worse comes, when you need to be productive for the rest of the day, but we’ll talk about it later). Here’s what to do!

WHILE YOU WORK/ARE UP AT NIGHT:

  • Don’t drink any caffeine, because you won’t be able to fall back asleep during the day
  • Snack, but snack healthy
  • Don’t take naps, because basically, it’s almost the same thing as caffeine - if you need to sleep, go to sleep, not just “take a nap”
  • Splash cold water on your face, to keep yourself more refreshed
  • Don’t 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 don’t really know why, but it’s nice idea
  • Stretch a little bit
  • Keep yourself hydrated!

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 you’ll need, including snacks and water bottle + other essentials!
  • Check if everything is packed + place your bag near your door, so you won’t 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
  • Take off your makeup!
  • Change to something comfortable
  • Prepare clothes, if you’ll need to get out of the house later
  • Make it dark in your room, to make yourself feel like it’s night 
  • + you can use any other tips and tricks listed in first section (as samely if you can’t 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:

  • Don’t go back to sleep immediately, actually try to follow “normal” study schedule, that’s explained above, in first section!
  • Make sure you’ll done everything you need to for next day!
  • Eat something good?

3. IF YOU ARE PRODUCTIVE 24 HOURS

GET HOME - READY FOR A DAY:

  • Pack  e v e r y t h i n g  you’ll need throughout your day + don’t forget food
  • Grab a water bottle
  • It can get gold, so don’t forget a sweater
  • Listen to something motivational before leaving
  • Don’t drink a caffeine, because you’ll feel more tired during the day or night!

WHILE YOU’RE A NIGHT OWL:

  • Follow the tips to keep yourself refreshed, that I listed in the upper second section!

AFTER YOU GET HOME:

  • 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, ‘Why should I get better/more sleep?’, here’s the answer. No, you don’t 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 you’ll sleep better for the rest of your lie!

Love, Sim. <3