When You Can't Sleep at Night - Night Shift 3/1

This three-part mini-series addresses those nights when we can't sleep for some reason: a night shift at work, a New Year’s Eve party, or an unexpected life event. In this first installment we look at what we can do in advance if we know we’ll be awake at night — how to prepare so that performance and mood suffer as little as possible.

Planned all-nighter vs. unexpected wakefulness: why the difference matters

It's important to distinguish: if we know we'll be awake during the night, we can apply very different sleep tactics than when an all-nighter hits us unexpectedly. Today’s post is about planned nights awake — if you didn't know in advance you would be up, check parts 2 and 3 of this series.

Our circadian rhythm determines when we feel most sleepy and when we are most alert. If we normally sleep at night, trying to go to bed before a planned missed night won't give us deep, restorative sleep — the body simply isn't primed for it. In those cases we usually get only light sleep, which doesn't provide enough recharge for overnight performance.

Basic rule: sleep before the night as much as possible

If you know you'll be awake at night, the best preparation is to sleep beforehand. That doesn't mean everyone must get a full eight hours, but planned, quality rest makes a big difference.

Recommended sleep tactic (for planned nights awake)

• If you slept normally the previous night: schedule a preparatory sleep of about 4.5 hours. Four and a half hours contains multiple sleep cycles (90 minutes each), so you're more likely to get relatively deep, useful rest without waking in the middle of a cycle.

• Timing: calculate the start and end of the planned rest carefully — the goal is to capture mostly complete sleep cycles.

Note: if you're not sure when you'll be sleepy or how to time your rest, I explain sleep timing methods in detail in my book Aludd magad sikeresre!; you'll find more information on the website.

Melatonin: a natural aid for falling asleep

Because of the circadian rhythm, it can sometimes be hard to feel sleepy when you want to go to bed. One relatively natural option is melatonin, the body's own sleep-signaling hormone.

• Timing: if you use melatonin, take it about 30 minutes before your planned sleep time. This can help you become drowsy and fall asleep faster.

• Preparation: avoid stimulants (caffeine, energy drinks, strong stimulants) well before the planned rest.

• Caution: short-term melatonin often helps people, but follow the instructions and consult a doctor if you have chronic conditions or take medication.

Waking up: don't rush into full speed

When you wake from your preparatory sleep, don't immediately jump into full activity. Especially at the start of the night, it's important to ease in — stay semi-awake and only be as alert as necessary to perform required tasks.

• This conserves energy for the night hours.

• Sudden intense stimulation (strong coffee, frantic activity) can quickly drain you and worsen performance over the long run.

Caffeine and stimulants: timing and moderation are key

If you use coffee or other stimulants, plan when you consume them. Avoid caffeine immediately before your rest; instead, use it sparingly after waking, and from the middle of the night onward rely more on fluids and nutrition to support your energy levels.

Energy management: the night is long

A night contains many hours — don't use up your energy right at the start. Prioritize, take breaks, and schedule heavier tasks for the fresher periods. Think of it as a short marathon, not a sprint.

Summary: what to take away from this part

1. If you know in advance you'll be awake at night: sleep beforehand — if possible, schedule a 4.5-hour rest.

2. Use melatonin sensibly and cautiously: about 30 minutes before sleep, and avoid caffeine beforehand.

3. When you wake, don't immediately push too hard: stay semi-awake and conserve energy.

4. Plan your caffeine intake and the order of tasks: the night is long, so ration your resources.

In the next installment we'll continue with tactics for unexpected nights awake: what to do if you didn't prepare. Meanwhile, if you have personal experiences or specific questions (for example: when exactly to use melatonin, or how to calculate your sleep cycles precisely), write them down — I'll shape the next post around your input.

If you want to dive deeper into sleep tactics, my book contains detailed practical calculations and examples; you can also find more information on the website.