Sleep on earlies, how do you actually fall asleep at 20:00?
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#1 Short haul earlies start next week. 04:30 report means bed at 20:00. It is light outside. How?
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#2 Blackout blinds, no screens after 19:00, a boring routine you repeat every early block, and accept that the first two nights of a block are bad. By night three the body gives in. Melatonin helps some people, ask a doctor. And nap after the duty for 90 minutes max, not four hours.
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#3 Six years: the routine is everything. Same shower, same tea, same book, 19:30 every early. The body learns the cue.