Off topic While it's generally healthier to sleep early and wake up early, working with US clients presents a challenge, especially when standups happen as late as 10:30 PM. Sometimes, these meetings extend until 11:30 PM if clarifications are needed.
How do you manage your sleep schedule under these circumstances? Tata Consultancy Infosys Accenture Amazon India Verizon Software Developer India DXC Technology HCL Technologies Tech Mahindra
Rising Star
Yaar managing a sleep schedule while working with US clients late at night can be tricky, but it's not impossible. Thoda adjustment karna padta hai, but there's a science-backed way to navigate it.
First, it's important to understand that our bodies operate on a circadian rhythm—basically, an internal clock that follows a 24-hour cycle and is influenced by light and darkness. Typically, the best sleep is between 10 PM and 6 AM. But when your work demands late-night meetings, you can adapt by shifting your sleep window.
For instance, agar aapko meetings 23:30 tak khatam hoti hain, aim to sleep by midnight and wake up a bit later than usual, say 8:30 or 9:30 AM. This way, you're still getting around 7-8 hours of sleep, which is the recommended amount according to sleep research jitna bhi meine padha hai.
Another very personal tip is to practice good sleep hygiene. Even if you're sleeping late (like I do), try to maintain a consistent bedtime and wake time every day. This consistency helps regulate your body's clock. Additionally, winding down properly before bed—like avoiding screens for at least 30 minutes before sleeping—can make a significant difference. Thoda meal timings bhi accordingly adjust kia hai meine, and it works for me.
Finally, consider short power naps during the day, ideally 10-20 minutes long. Mere office mein log karte hain after lunch and I know that research shows that these naps can help reduce the sleep debt that might accumulate due to late-night work and keep you alert and productive. WFH keeps time pe yeh bohot kaam aata tha kyunki time ka kuch ata pata nahi hota tha tab!
While working late isn't ideal for everyone, but it is what it is in India, right? By adjusting your sleep schedule and following some routine and discipline can help ensure you maintain both productivity and health.
Thank you, brother!! Pratical and helpful 🙂
Switch job or break out of 9-5 after working on something on side
You can sleep immediately after standup call and wake up early at 6am. Totally you get 6.5 hours of sleep which is more then enough. Very simple
Or tell your boss to reschedule standup call little bit early
Sleep inmediately thats all