The ostrich legs article sort of hints at something I've heard a number of times in various forms: that every hour of sleep before midnight is worth two hours of sleep after midnight. I've seen other forms too, which use 2am as the cutoff point. Now, it seems intuitively plausible considering that humans evolved long before the invention of electricity, and had to sleep on natural day/night cycles. At the same time, you'd think that as long as you established a constant sleep rhythm, even someone who works 3rd shift could operate just fine.
I've done a bunch of searches trying to find out if there is anything to the advice, but I haven't found anything. Is there scientific evidence that someone who works 3rd shift will operate worse in life and in the gym than someone who sleeps from 9pm - 5am? Or is this just bro advice?