I’ll read the rest of the thread later, but I bet similar has been asked already.
I work on a ship doing offshore work, so I have 4 weeks on / 4 weeks off. Currently the ship is in Korea, but moving to Gulf of Mexico soon.
So, I travel to a different time zone, do two weeks on a midnight to midday shift, the 2 weeks midday to midnight. Then fly home to to the original Time Zone.
When I get to work, The first 3 days are virtually sleepless. I try to relax, and just be happy that I’m in my bunk with nothing to do. I still get very tired while on shift though, and try to avoid more than 3 cups of coffee. When I change to midday to midnight, I’m able to flop over to the new sleep routine with little bother. When I fly home again, The first day I’m shattered, but that is more to do with the flights. Geting into UK timing for sleep isn’t too much trouble, normally a couple of night where I find it hard to stay awake until bedtime, then a short deep sleep and wake very early.
I can’t do anything about the disruption, it’s my job. What’s the best I could do to help offset any bad effects of all this messed up sleep?