Everyone is different, but i have experimented quite alot with what works for me:
Sleep 4 hours twice per 24 hr cycle, spaced 10-14 hours apart. No caffeine, lots of water. This makes a massive difference.
I reach my "final form" when adding a keto diet to the mix. No energy crashes ever, it's like being a machine. It can also be fun.
That being said it's nontrivial to schedule things in that way, and overall I'm happier when i get to see my family more by sleeping an 8 hour block in exchange for the performance benefits.
Also don't forget to do creative/fun things outside work. Watching TV doesn't count. Nothing kills my productivity faster than feeling like a work robot.
Back when i was a single grad student i would do a few months at a time for years. 4-8am and 6-10pm were pretty good slots, as i could still go out at night if i wanted, and i didn't find it very burdensome. Now that I'm married it makes less sense.
One of the other advantages to this pattern is it's relatively easy to start and stop. I frequently use it as a stepping stone when fighting jet lag by inserting a half cycle.
Sleep 4 hours twice per 24 hr cycle, spaced 10-14 hours apart. No caffeine, lots of water. This makes a massive difference.
I reach my "final form" when adding a keto diet to the mix. No energy crashes ever, it's like being a machine. It can also be fun.
That being said it's nontrivial to schedule things in that way, and overall I'm happier when i get to see my family more by sleeping an 8 hour block in exchange for the performance benefits.
Also don't forget to do creative/fun things outside work. Watching TV doesn't count. Nothing kills my productivity faster than feeling like a work robot.