The Best Sleep Schedule for People Who Work Nights
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8 A.M.: Get in bed ASAP. If you expose yourself to too much light, you'll disrupt the circadian clock you're trying to reset and your body temperature will rise too soon after you fall asleep; If that happens, you'll wake up before getting enough rest.
8 A.M.–3 P.M.: Sleep. Darken your bedroom with blackout curtains and turn on a white-noise generator to drown out ambient sounds.