Altering Circadian Rhythm

I just started a new job at odd hours (somewhere between 4pm-3am) and I typically try to sleep between 4am-12pm or 5am-1pm. This sleeping schedule helps me stay alert and productive at work but my sleep quality has suffered a little. I wake up a little early and sometimes have trouble falling asleep as well.

My question is, would using a vitamin D lamp and blue-wavelength lights during waking hours and red-wavelength lights 1-2 hours before sleep be a good way to alter my circadian rhythm to work with my schedule more effectively?

Also, I train within 2 hours of waking up with 100-150mg of caffeine in the form of pre-workout and I typically have an additional 100-150mg~ of caffeine 1-2 hours into my shift(8-10 hours before sleep) in the form of coffee.

Any light (ha) you could shed on this topic would be immensely useful. Thank you.

It’s not surprising you’re experiencing that if you just switched to that schedule. I expect you’ll simply adapt to it the longer you stay on that schedule. I don’t have good evidence to say that those lamps/lights would provide any significant benefit here, unfortunately

Well… I’ll experiment as it’ll be a fairly cheap project. I know NASA does something similar in the ISS so I’ll try to imitate their methods and see what happens.

Thanks for the reply, I appreciate it.