Description:
I naturally function best in the evening but my new role requires consistent early starts. Are there evidence-based strategies (light exposure, melatonin timing, exercise, meal timing, gradual schedule changes) that reliably move your sleep preference so you can perform at work? How long do such shifts typically take and when is it more realistic to ask my employer for schedule accommodations instead?
2 Answers
Shifting a night-leaning chronotype is doable but limited by biology. The reliable tools are timed bright light in the morning, low-dose melatonin in the early evening, strict earlier wake times every day, and morning exercise and meals to anchor the clock. A useful detail people miss is the phase response curve: light after your core body temperature minimum advances you, melatonin before it helps too, so timing matters more than dose. Expect gradual gains of 30–90 minutes per week for most people. If you still need 3+ hours shift or can’t stabilize within 2–6 weeks, push for accommodations and get a sleep specialist consult. Short strategic naps and avoiding late caffeine help while you adapt.
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