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.