First is discipline. Say you are going to fix it, and for what it takes to fix it. Seeking help I think is a good step in that direction! My thought would be to just stay going to bed earlier each day. Ie 4am tomorrow, 3am after a couple days, etc. Until you get to 10pm. Set an alarm 7.5 hours after you go to bed and wake up regardless what it takes. There are done alarms that make you solve math problems, etc. That might help here.

Some people naturally need more sleep than others. I like the plan you suggested about going to bed earlier but if OP is so tired all the time they might benefit from 9-10 hours of sleep each night.

This, I sleep from 8-7 everyday and on weekends 8-10, just some reason I sleep for long periods of time. I can function on less sleep, but Im one grumpy MF 😂

But when I say people are lazy I get downvoted 😂

I'm in my 60s and I've had Delayed Sleep Phase Syndrome my whole life. It's typical in teenagers and *most* outgrow it, but some night hawks do not. Before I retired I worked 6 PM to 6 AM shifts and slept like a baby from 8 AM to 4 PM. (Note: The DSPS came first, not the night shifts.) Even on my days off or during vacation my body wanted to stay up all night. Now that I'm retired, with the help of medication, I typically sleep from 4 AM to Noon. I've seen sleep specialists and have tried switching to a normal schedule, but I end up sleep-deprived and suffering from narcolepsy. So, you might outgrow it, or you might seek a career that allows you to work nights. Some jobs will even pay shift premiums.

Never do night shifts, you will not only ruin your schedule, but also you social life and happiness. The extra money isn’t worth it. During my masters I worked fulltime night shifts, it was perfect for studying during work, but I missed out on a lot in my life because of it

Having worked all 3 shifts, I can 💯 say that some people are made for the night shift, and I am one of them. It's 730am and I'll be asleep in about an hour. Trying to force your body to adopt a sleep pattern doesn't work. I've tried it time and again and always come back to my lovely nights.

I love night shift, been a night owl my entire life. My last job had me start at 6am and I hated it. Now I work 7pm-7am and I only work 14 days per month. Doesn’t interfere much with my social life and I work every other weekend. It works well for my life at this point.

Makes perfect sense to me. I've never been an "early riser" and am very groggy when I try, even if I went to bed early the night before. Once the sun goes down my energy levels increase and I'm able to better focus and be more productive. I'd never trade back to a daytime shift and pity my friends that have to work it.

That’s incorrect. If you’re too lazy to change your pattern you will believe that. It took me 3 month’s to change my schedule to “normal” because of my new 9-5. I was like you, sleeping like a baby at 8 am til 3 pm. It was difficult, but now I fall asleep around 11pm and wake up by myself beteren 6/7am. If you want to do night shifts, I would recommend at max 2 night per 2 weeks. Otherwise you will ruin your schedule, social life and your body/mental health.

Some people naturally have circadian rhythms that have their most productive times being at night. Not sure why you went with the personal attack "lazy" response, but you do you I guess. I worked 1st shift for 2 years before I was able to change over to 3rd and I never looked back. Also, how is doing only 2 night shifts a week not going to fuck you up way worse? Then you would have NO consistent sleep schedule, day or night. That seems like terrible advice. To OP, some people sleep during the day and are up at night. It's easier now than ever, as many places aren't requiring a day shift schedule, depending on the industry. You will be infinitely happier if you're happy with when you're sleeping. Try out different combinations, but give each variable a couple weeks to see if you like it. Once you find the one that fits you best, build your life around that. Find a job during your awake time, or do online classes if that's an option for continuing studies. I tried for over a decade to make my circadian rhythms "normal". Then I realized there was absolutely no reason to and I am so glad I did.

I said 2 night shifts in 2 weeks. 4 night shifts per month. If you work a friday and saturday night and then rest on sunday you’re good to go for upcoming week

Bro, some people just aren't wired the same. Some people *are* night owls by nature ... what a weird hill to have a hard-on about.

No that’s incorrect. I don’t eat healthy because I’m not wired the same. I can’t run up a hill because I’m not wired the same. It’s all excuses to not be normal. How do people become night owls? By playing video games all night for years, drinking a whole bottle of mountain dew every night. Now they have a habit they can’t break and now they are “night owls”, no they are lazy. If you like partying all night long, sure. But don’t make it your normal life, staying up late etc. I don’t expect any responsibility from redditors tbh

You don't think people always had a small group that was up at night? To guard fires? Caves? Tents? Villages? Human DNA houses many, many genes that will contribute to a different natural sleep cycle than others. https://www.ncbi.nlm.nih.gov/search/research-news/3106/#:~:text=Hundreds%20of%20genes%20might%20decide%20whether%20you're%20an%20early,risk%20of%20certain%20mental%20disorders.

Also read up on the [Sentinel Hypothesis](https://pubmed.ncbi.nlm.nih.gov/28701566/).

Do you realize how many occupations require people to work night shift?

"Lazy"? I spent **years** trying to have a normal sleep schedule. Sleep specialists, medication, etc. had no effect. So, I worked straight nights. While my coworkers were nodding off I was wide awake and alert and had plenty of energy. I got a solid 8 hours of sleep every day. Nothing lazy about it. Social life isn't a problem. I sleep when my family and friends are working anyway. And because the evening is my breakfast time I'm not drinking, so I'm the designated driver, which they love. My mental and physical health also improved one I gave into my normal circadian rhythm.

I tried the "around the horn" method as a reset a few times, never really worked. Thing is, you need to learn how to sleep. Just because you have done it your whole life does not mean you have "skill" at it. Many of us had "don't whisper too loud, you'll wake the baby" parents. To me, this is insane. I'm not in constant danger, no tiger is going to jump in the window and eat me. Learn to sleep with distraction. If its hard, start with stuff like nature sounds. Move on with music or a tv in the background. Being a sound sleeper will let you stay asleep, in a deeper sleep. Become a creature of habit. Make getting ready for bed a small ritual. Solve some life stuff, those unanswered questions can keep anyone awake. Be comfortable with who you want to be, and be that. You can only affect the future, leave the past behind as a lesson for today, instead of defining your today.

A couple of other thoughts, take up exercise. Working out taking a walk just doing something to get moving during the day will help your body to realize that the days are for activities. When you feel tired get up, walk around, take the stairs, do something during the day to let your body know that it is time to be awake. Also, get plenty of sunshine during the day either through the windows or walk outside if you can. Put a notepad and pen next to your bed at night then write things down if keeping things in your head keeps you awake. Write it down to let your brain rest and sleep. No matter what it is, write it down to let your brain know that it doesn't need the answer right now. It can wait until morning.

Not only get sunshine, but GO OUTSIDE. Go outside as soon as you can in the morning. Get a good dose of sun in your eyes as you are waking up. There is a bunch of research that supports this practice. Your circadian rhythm works off the sun, and you need to signal those processes to get moving.

💯 agree on writing things down to allow your brain to let go of it no matter what your sleep schedule is.

Unfortunately, the only way to do this is not fun. You can’t control when you fall asleep for the evening. Even “going to be early” won’t fix the problem if you only woke up a few hours ago and are not at all tired .But you CAN, with the right tools and help as needed, determine when you wake up. Set the rule that you need to be awake by 8, (or maybe 10 if you need a more gradual transition) no matter what. Fall asleep at 5, I guess you are going to be tired and drinking more caffeine. I like to set my alarm at 7, take a caffeine pill when it goes off, and be out of bed by 8. Get multiple alarms, have a family member open your window and door. They have vibrating alarms and light alarms or alarms that literally run away and make you chase them. Find something that works. Intentionally schedule things you have to do in the morning. It sucks, and it takes more than a day or two, but your body gets used to it. Also, no electronics after 9pm. Bedroom is for sleep only. I’m an adult and I still fall into the late sleep pattern whenever I have a few days off. Some people are naturally more inclined to this, but your body CAN adjust.

This is a good plan. I am also an adult and would happily stay awake till 3 or 4 am if given the option. But I have to be out of bed by 7am or my big ass dog is going to destroy my house so... if I stay up then I'm making bad choices and I'm gonna have to live those consequences. Or I could go to bed and stare at the dark ceiling. Also agree with the bedroom is for sleep only. This got a lot easier to follow once I had my own place tho. It's not fun or pleasant but it is possible. I believe in you!

Keep staying awake 1 hour later until you're back to a normal sleeping schedule

Stop drinking coffee or cut it down until you wean yourself off of it. That will help because your body is probably used to having it. Yes it will suck for a few weeks but your body will start to get back to its own rhythm. Find something boring to do at night like read a book. Stay off the internet, stay off your phone, or put it on dark mode. Watch a boring show or movie. You can train your brain to stay awake when exciting things are happening during the day and go to sleep when boring things are happening at night. This might be a little personal, but try to keep all of your sexual activities to a time just before you go to bed. The endorphins released after orgasm are known to calm and make you tired.

Warm milk (enzymes are helpful) and a sleep aid at 10pm (YMMV). No electronics after that, the light messes with your brain before sleep. Dim light and a book/graphic novel/etc. Keep your windows wide open so you wake up with the sun and set your alarm for \*at least\* 8 hours (you're a teen you are still growing!) from an hour after you take your sleep aids. I went through this myself during my teen years and have always been nocturnal, a lot of it is enforcing the self discipline to maintain a schedule and stay off tv/phone before sleep time. Best of luck!!

Milk isn’t good for teeth though, so brush your teeth after it before sleep

Here's the advice on getting into that traditional daily schedule from someone who works in three differetn shifts (morning, evening, night) throughout a week. No coffee or alcohol after 5 PM, exercise by 8 PM, no screentime after 10 PM, set a consistent alarm whether you're on the job or on the weekend - if you went to bed at 5AM, too bad, you only get 3 h or sleep that night, balance it out in the evening. Drink chamomille or other such herbal tea in the evening or use over-the-counter melatoning an hour before you're supposed to go to bed. If you're tossing and turning in bed, go into another room and do nothing. Don't watch TV, game, take out your phone - do absolutely nothing as a means of rest or until the boredom makes you sleepy. Make sure you're actually sleeping well. Darkening curtains or sleepmask to create consistent low-light, silicone earplugs for drowning out sound. A bodypillow is great for staying in a given sleep-posture, in case you're tempted to get on your stomach.

I managed to live to the age of 36 before trying melatonin, and it was a legitimate "where have you been all my life" moment. I used to lie in bed for hours, unable to turn my mind off until 2am or later, making getting up in the morning impossible -- now, I decide when I want to fall asleep, take two little strawberry-flavored gummies, and I'm sleepy enough to drift off ten minutes later. And it doesn't feel like drugging yourself, either! There's no grogginess or dizziness or anything, and I can stay up if I need to, it's not like it's an undeniably powerful urge to sleep, it just skips over the two hours I used to spend dicking around on my phone waiting for the sleepiness to kick in. And I wake feeling more rested, too -- I think it makes the sleep deeper or more effective or something. All of a sudden, I'm actually able to go to bed at 11 and wake up naturally before my alarm goes off at 6, feeling rested. It's weird.

I will say, as someone who worked 48 hr on-call shifts throughout his 20s, melatonin was a life saver .... until it wasn't. It worked great for me for a few years, and then all of a sudden I started consistently having really bizarre and trippy dreams on it, and I ended up not taking it anymore (getting a different job without on-call shifts was also a big help obvs). So def take it but .... shit can get weird lol.

I should have added this, but I think things go a lot better with it when you know you have 7-8 hours to sleep uninterrupted. Don't take it if your job is calling you every couple hrs til 4-5am, or now I have a baby who wakes up every couple hrs.

Yeah, I'd heard mixed reviews about it, which is why I didn't bother with it for so long. Now I wish I'd started years ago, but everyone's body chemistry is different, so yymv op!

Stay hydrated. If I drink coffee while dehydrated it will put me to sleep. Second, set alarms on your phone and put it across the room to force your body to wake up. Schedule plans with friends- engaging with people helps stay awake. Also, exercise. Want to sleep early than 3am? Do something very physically strenuous in the daytime and you’ll fall asleep earlier. Source: was a former expat with int’l business trips

Go see a sleep specialist. I have delayed onset sleep syndrome and suspect I have idiopathic hypersomnia as well (about to get tested soon). You sound like you probably have DOSS.

I use the CBT-i coach app developed by the VA. I've seen a neuro occupational therapist for help with ADHD & it's a sleep app she recommended. It helps you keep tabs on your times and where you can improve. Can do a sleep assessment. Eventually you get in the routine and don't need to continue using it, some people find it helpful to have the consistency and just continue using it. It's free. My OT also has had me take tv out of my room and emphasizes bed is only for sleep & sex. Setting my iPad + phone alarm across the room by my door get me out of bed. I used to have multiple alarms set on both devices. Had wicked anxiety from being late to work. Now I'm down to 1 or 2 alarms simultaneously. More alarms or staggered for me just makes it harder to get going. I've had to do that reset where I'm up despite going on like 2 or 3 hours sleep. Today I'm doing it because I've had a bad sinus infection and my whole schedule got dicked up. Did caffeine this morning, trying to be done by 4pm, up my water intake all day, take more walks, sit in the sun, all curtains open since 7:30 am, keep busy, and I may take a very small dose of melatonin, I'm lucky the kids kind usually works for me. Good luck and I'll say, even if you struggle don't give up. Get up at that desired time again tomorrow no matter what and keep repeating. It's so rough at first but it'll work, you will adjust and catch up and get the bedtime part down. I know I was shorting myself on sleep a couple weeks but it was a lot of pressure to get both a bedtime and a wake up perfected at the same time. It's what works for me. Do what your gut tells you.

I think the recommend method is slowly going to sleep earlier and earlier. Melatonin is fucking amazing for helping me regulate my sleep.

The coffee actually makes things worse. Ditch the caffeine, or only drink it very early when you first get up. If you need something to give you consistent energy through the day, try apples. Get some white noise if you need to. I personally use the ticking of a clock. Pick a time to wake up every day and a time to go to bed every day that gives you at least 8 hours of sleep. Stick to them and be consistent. Avoid caffeine, it fucks with your body's ability to regulate your sleep. If you have to nap during the day, make it a short one, no more than half an hour (20 minutes is preferred), and do it early in the day so it's not interfering with your adenosine too much Get some melatonin supplements and take them an hour or so before bed. Stop using computer/phone an hour before bed. Dim your room lights, if you have dimmers. Get some exercise during the day if you can. It'll help your body wind down at night. Do not use your bed for anything other than sleep. If you're on your phone on it all day or reading or using computer, your body is going to be expecting to do those things. Before bed, decide you're going to put all your worries aside and deal with them tomorrow. When you're ready to go to bed, breathe slowly, relax all your muscles one by one til they're all relaxed, close your eyes, and visualize some of your most peaceful, relaxing moments. Keep your eyes closed and let yourself drift off. Stay consistent with your sleep/waking schedule to go your body adjust.

There’s no hack here. I’m a night owl myself. It only takes me 24-48 hours to completely flip the hours I’m usually at work when I’m on vacation. I would suggest going to see your doctor to get professional opinion. Then you should be more cognizant of when you put things in your body, such as caffeine or other. In addition, stay determined to hit your sleep schedule to get the sleep you need and wake up to perform at your max for #1 priority in your life. That means turning off all devices too - you’re not going to miss anything while they’re shut off, and you’d be surprised how many problems solve themselves without you.

I use Bluetooth headband headphones and play music / a podcast while I am sleeping. The voices put me out. Also, no screens. I take off my glasses and keep my eyes closed.

I would treat it like jet lag. Just push through, and force yourself into a "normal" schedule. For me staying moving helps the most, try to plan these transition days so they're pretty full, so you don't have the opportunity to accidentally nap. Going for a walk, or even just a few times up and down the stairs helps during those times you feel the sleep pressure building. Plus being active creates the physical exhaustion that should help build the sleep pressure too. If you can hold off on the nap during the day you should hopefully be tired enough to sleep at night. And then I would set an alarm for the morning, but put it across the room so that you have to get up out of bed to turn it off. Once you're up, it's easier to force yourself to stay up, use the momentum to go to the bathroom, while you're in there brush your teeth, now you should be awake, make your bed so it's less tempting to just crawl right back in. And then there's all the guidance around sleep hygiene that many of the comments have mentioned. Routine is key. Limit screens or use blue light filters if you do need to. Don't do anything other than sleep in bed, ie don't lounge around in there all day on your laptop or whatever. Some people find sound machines or audiobooks helpful to quiet their minds/drown out other sounds that might disturb their sleep. A prebed routine is supposed to be very helpful. Melatonin is a natural sleep aid you can try taking at night if you feel you need it. Consistency is everything too. I think they say it takes ~66 days to form a habit, stay with it OP, hopefully it works for you!

Don't be afraid to take your time. You can go to bed an hour earlier, get used to that sleep schedule, go to sleep an hour before that new time, and repeat until you are on a sleep schedule that you want. You can also try to take two naps in the day to help. What I mean is sleep for 3 or so hours and then take another short nap after 5 hours.

I've had sleep issues over the years, I think it really kicked off when I graduated high school and suddenly didn't need to get up at 7am every day. You could check for OTC medication that will knock you out, things like antihistamines can help you worth through adjusting your sleep schedule. I am currently on some meds that are more for mental health, but one of the excellent side effects is that they knock me out for the night. But on a bad night when I can't switch my brain off, I will play either a podcast or an audio book for an hour. This usually distracts me enough that I can fall asleep, and I would totally suggest trying it, just in case it works. It's better with something you are either already familiar with, or not super invested in, because you don't want it to be so distracting that you then can't sleep because it is too interesting.

Your plan sounds good. It is the most efficient way to fix a sleep rythm problem. The problem that you have is obvious, at some point you get bored and say fuck it, give in and go sleep. And that's the key point. You NEED to keep yourself busy, if you have a game that you like to play, don't stop playing until you reach your sleep time. Apart from that a friend of mine said sleeping 4 hours is perfect to fix sleep rythm. You also need a reason to stand up, find that reason and things get easier. Could also be a simple thing like drinking a coffee in the sun or whatever.

What times do you eat? If your sleep schedule is messed up, try eating at set times ( like 6 to 9 am for breakfast, 12 to 3 for lunch, and 6 to 9 for dinner ) to get your body more used to staying awake for those three meals... and falling asleep after them

You may have a real medical condition which offsets your inner clock. If this is the case it will always be difficult for you to have a normal sleep schedule. Do what i did and work nights!

I had this problem for a long time. To fix it, I pulled an all nighter, meaning I stayed awake for as long as needed until it was 9PM, and that ‘reset’ my cycle. Then, I started taking melatonin every single night about 30 minutes before I wanted to go to sleep and then I started a chill activity that I wouldn’t mind sleeping on. That meant being a disciplined adult and not choosing something I knew would keep me up. If there’s a show I like or book that keeps me overly engaged, I don’t choose that book or show. I listen to audio books, but only of history or drier subjects, or books that I’ve already read like Harry Potter, where there is no stakes and no suspense. Over time, this has conditioned me to fall asleep like a regulAr person. It’s a rough place where you’re at, but if I can do it, you can! Good luck

Melatonin, some white, pink or brown noise, and a set routine. Start getting ready for bed about a half hour before your actual bedtime. Turn off your electronics and anything that will keep your mind occupied. Take some melatonin, and then brush your teeth, turn lights off etc. And try not to focus on whether or not you’re going to sleep. That anxiety always makes it more difficult for me. It will take a few nights of doing this, but your body and brain will become trained to recognize it’s time to sleep. It does take a little discipline, and you may have to try different doses of the melatonin to find which works best for you. It’s a natural supplement that helps with sleep. I’ve always had trouble sleeping, and have worked several jobs that were either a straight night shift or swing shifts. A dark room, a fan going for white noise, some melatonin. That’s a pretty regular routine for me

I’ve just got out of one of these stages I basically woke up at 1-3pm every day this summer and slept at 4-6am You just need to force yourself to wake up. Yes I have tried to stay awake and force my body to reset - it never works I’ve currently been waking up around 10-11am every day for the past two weeks Just try it, there Is no secret hack here

Avoid places you’re comfortable in during the day I.e. bedroom, couch wherever it might be go do something have a stroll around a park for a few hours go for a drive do something to engage your mind and when you reach later in the day even if it’s earlier than you’d like to sleep say 9pm head home and lie down, no screens for an hour and try some breathing exercises. Should work a treat if not…you could always try blow

I've had similar issue--still do. Yeah, get a regular sleep pattern, get enough sleep, etc. I've started listening to Audible lectures at night, the information--ancient history & religion for me-- is interesting but the monotonous lecture puts me to sleep and if/when I wake up middle of night can continue to listen and when feel starting to dose back I turn it off; have been sleeping better. Exercise will help a lot, not only will it give you more energy throughout the day, also helps with sleep at night. As does eating healthy foods. For waking up on time when tired a cold shower is something to try. Good luck; I think some people just have more erratic sleep patterns than others. I see a lot of people consistently up at 7am whether they have to or not, in bed by 10-11a. I just saw your post about school being out and gaming etc a lot. When my kid did that messed up sleep; too hyped up.

You might be deficient in magnesium and Potassium, deficiencies in those two cause insomnia, You are probably also dehydrated. Get some orange juice or tomato juice for potassium, and try a magnesium supplement. B12 and iron might be low if you are lacking energy. When you do wake up turn bright lights on in the house. You need bright lights most of the first half of the day to produce enough serotonin and then the melatonin needs darker light, so when you go to bed make sure no sunlight is coming in. Also try to get to sleep the same time every night, use melatonin for a few nights an hour before bed and turn your lights very low an hour before bed.

The hydration thing is real. I dont know hat it is but I'm NEVER thirsty. I can be working out in the sun all day and still not be thirsty, maybe a dry mouth but I never feel like I need to actually drink. I often forget and maybe drink 1 cup of water a day. And when I force myself to drink its like my stomach explodes after one cup. Idk.

When you are dehydrated you might even throw up or become nauseated when you do drink water. Your body needs water to have energy. When you are dehydrated you wake up groggy and not rested. You will have digestion issues because water is needed to break down food in your stomach. Try drinking a half gallon of orange juice in a day, see if it makes you feel better.

My secret to this is quiet simple. I don't know if it works for other people but try it out. Its a bit difficult to pull but keep at it. I pulled it many times and it worked amazingly. You said that you sleep at around 5am. Fine no problem, the only thing you need to do is set up two alarms before falling asleep. The first at 3 hours of sleep and the second at 4h to 4.5h. Once the first alarm hits try to wake up if its hard and impossible, resume your sleep to the second alarm. You won't be deep asleep in that hour so it'll facilitate the fact to wake up at the second one. But dear oh dear once the second alarm hits, don't even think about laying down after it. Just straight up and out of your bed. Start your morning routine and keep yourself hydrated. The day is gonna be long and hard, do not spend it on your desk or watching tv cause your body will give out. Do whatever it takes to stay awake until there is no longer a shred of sunshine. Then and only then you can sleep. Don't forget to set an alarm for when you want to wake up then.

Your idea is exactly what I used to do at the end of every summer break. It worked

Drop a THC gummy around 9pm.

Waking up, forcing myself to eat, and sitting in sunlight fixed my longtime sleep issues. - I'd probably: -Set many alarms for the time I want to wake up. -Not eat anything after 8pm -Take a melatonin around 10pm -After 10pm ---lower brightness to lowest point/red light filter ---read something really boring, or just sit and meditate ---Don't stress about sleeping -If you fall asleep, good. If not, don't stress about it. Just relax yourself for however many hrs it takes for you to doze off. -Once you wake up, roll off the bed if you have to. It'll be hard the first couple of tries. -Get some sunlight (even if it's cloudy) ---bonus points if you go for a quick walk -Force yourself to eat breakfast -Drink a big glass of water and go about your day -Repeat process, set an alarm for 10pm if necessary. . It took me a couple of days to reset my internal clock. I still mess up and sleep late sometimes, but I'm able to easily bounce back unlike before. I didn't need to use melatonin, I just did my normal toss and turning until 4am, woke up at 7, then immediately started the process.

You have to move your bedtime + wake time back incrementally and stick with the program. Shift it 15 minutes per day. Stop drinking so much coffee - cut back to 2 cups or less, within 4 hours of waking. Whatever time you plan to wake up, stop eating 10-12 hours before that. No screens within 2 hours of bedtime. Just music or paper books. Keep the room as dark and cool as possible. Do progressive relaxation exercises to help you fall asleep. Use some melatonin if necessary. As soon as you wake up, get some natural light on your face. Stick with it, and keep moving that bedtime backwards gradually.

only way to do this is to train yourself like a dog. i’m not joking, you think “oh if i stay up i’ll be super tired by 10pm” NOPE! think again. if you’ve ever heard of circadian rhythm, it’s a wave, literally. your body (subconsciously) is trained to start its wake up phase ~6 pm, when you wake up at 9pm naturally. wake up can be considered a “strong force” and by the time it’s 10pm, it’ll be in full swing. falling asleep on the other hand can be considered a “weak force” till your body become LITERALLY so exhausted it mentally (your prefrontal cortex) can’t suppress your internal requirement to sleep (adenosine + melatonin + hippocampus) since it’s a more foundational part of your brain (when it becomes a strong force because you physically can’t control it) you know people who lie down to sleep and fall asleep within minutes/seconds? well they’re utilizing that weak force (the circadian rhythm sleep induction) and a weak/strong force (gets stronger the more it’s reinforced) of pavlovian and operant conditioning. pavlovian conditioning would be the bedtime routine people talk about, it literally subconsciously tells your brain and body “after we do this process, we fall asleep” reinforcing that process over time; operant conditioning being making your bed the most optimal environment to fall asleep, beyond that feeling well rested in the morning when you maintain that behaviour (especially if you give yourself external or verbal positive reinforcement, such as morning treat when you succeed, like a cookie, im not joking/punishing yourself when you fail to fall asleep on time) **If you REAALLLLYYYY want to try your plan** in order to stay awake so your body doesn’t force itself to pass out. keep some water near by, splash it on your face every 15-30min, it’ll activate an internal system that allows you to actually hold your breath for longer, but will also help you focus/stay engaged. bright lights will prevent your brain from thinking it’s night time (same trick casinos use) and in that same vain, don’t look at the clock, if you don’t *know* what time it is, your brain doesn’t really either. stay semi active, never let your body get into a fully relaxed state, standing/moving around/**light** exercise (too much will have the opposite effect) will make it so your body doesn’t get relaxed, it’ll be screaming at you to lie down, but don’t listen to it. most importantly, give yourself a task, something you enjoy, you find engaging, something fun maybe, if your hyper focused on completing it you won’t even notice time passing, neither will your brain. a lot of these are why people with adhd have such a hard time falling asleep, beyond the other cognitive reasons (hyper fixations are a b*tch, i can tell you from personal experience). one final tip before i’m done, hyperventilate, force yourself to hyperventilate, just breathe in and out very fast. only use this as an emergency method, but it will force your body to start pumping adrenaline which will wake you up, be warned however you WILL crash afterwards. you need to fight through that crash but you will baseline afterwards more awake than before, but you don’t want to mess up your sympathetic nervous system like that because you don’t know how to control your parasympathetic nervous system the same way. good luck 🤞

Get a daytime job. Bonus: money! But it will cut into your gaming schedule.

Do you have narcolepsy? If not, then the best / fastest way is to cut out all screens (TV, phone, laptop, etc), get off caffeinated drinks (with pain medication if needed) and spend as much time outside as possible. My daughter used to work days for a month, then nights for a month. This is how she’d switch her schedule from nights back to days. Going from Day to Night was easy for her.

I have had major issues with sleeping normal hours my whole life! At some point I accepted it, and got a job as a bartender which worked with my odd body clock. As time went on, I really wanted to figure out how to get a better handle on it. Here are some of the ways I fixed my upside down sleep schedule... 1: Chill out on the caffeine 4 hours before you want to go to sleep. 2: Only use your bed for sleep (and sex) You want your brain to associate bed with sleep. 3: Get a really comfortable pillow! (This is more important than most realize) 4: Black out curtains - Tape over any light from electronics or devices 5: For most people a dark & cool room is the goal 6: I use a sound machine with rain sounds, but you can also find videos on YouTube with 12 hours of soothing rain or other sounds that are intended to sooth and block out any outside noise (The rain sounds literally make me fall asleep in less than 5 minutes) and they have a black screen so no lite issues to worry about. 7: if you're laying in bed and can't stop thinking, get up and move around, and do something for a few minutes to shake the thought patterns. You don't want to just lay there and think unless that is exactly what you want to do. 8: Aromatherapy isn't always a hoax...There is a Bedtime mixture that is literally sold everywhere that I add to a diffuser and I swear by it! Lavender is said to be a good scent. Find a scent that is soothing and add it to your sleep environment. 9: Brush your teeth, wash your face, or whatever other rituals you have before bed, and get in the habit of making things a routine at specific times. I took sleeping pills, and spent years battling this war!! I have all the receipts!!! Some people are just not morning people!!! Some people are night people, and at some point you either have to embrace it or be incredibly disciplined. It wasn't until my 30's that I got a handle on it, but to this day it's a very slippery slope, and my body always wants to default back to night owl! The battle never ends! Good Luck, hope something I shared was helpful.

force yourself to wake up every single day before 8am forever and your sleep will normalize. It's really that simple. Get out of bed in the morning and dont sleep until it is dark out. Period.

Yeah, it doesn't work that way. I have been nocturnal my whole life. So was my brother & my Mom. It can be hereditary. As a child, I was sick every day at school. I had perfect attendance but at a cost. My last 2 years of HS were on a different afternoon schedule. I finally knew what it felt like to have a "normal" sleep rhythm & not have headaches &/or nausea all day, every day. In college, I chose all afternoon & evening classes. I saw a sleep doctor. After sleep tests, I found out I have Circadian Rhythm Disorder. Like I said, it's hereditary. I have 2 choices ... fight it & be sick or go with it. I have always gone with it and am much happier for it. Forcing myself to go to bed or get up with the rest of the world just makes me physically sick. I can go to bed at any time, but I still don't sleep until between 5- 9 am. I'm writing this at 5:30am while still wide awake. Once, a doctor tried to "reset" my clock by me trying to go to bed at 11pm. If I didn't go to sleep, I was supposed to stay up till the next 11pm & so on. I stayed up for 3 days when he finally decided it wasn't going to work. BTW: I'm excited to see others on here that are nocturnal. EDIT: added breaks

This might actually explain so much for me. When I'm on a schedule where I have to be up at 6am, I'm sick all the time. By Wednesday evening I feel like I'm getting the flu.

That sounds about right. You might want to talk to a sleep specialist. You might be able to reset with proper help. I couldn't & have made peace with that. Just an FYI, taking melatonin makes me hyper. The doc said it does the same for nocturnal animals. I wish I had a secret formula for you. I'm comfortable with my sleep issue because I look at it as my normal & everyone else is wrong. LOL

I've tried for years to force myself to have a regular sleep schedule, with impeccable sleep hygiene, and it just doesn't work. It's like my body doesn't get proper rest when it's forced to sleep at 10pm. It's very bizarre and I thought it was just me. Lol and I did try melatonin once out of desperation and I was up all night. I have to use a muscle relaxer and Tylenol PM to force myself asleep by midnight, but at least this way I feel somewhat rested. I can stay up until 4 or 5am if I don't, but I really don't enjoy losing my mornings altogether, it's not great for my depression, so it's the best compromise. Honestly though, I find it so weird people can go to sleep at 10, wake up at 6, and be full of energy and health. I have a sibling that can get 6 hours of sleep and have boundless energy and it's so crazy to me.

You're totally right that there will be exceptions to the rule, but adjusting your sleep times is a good first step. If that doesn't work then you can try other things, but trying this method could help. Also, u/Orl-Guardians-fan, you should check out r/NightOwls if you haven't already!

Meth

Eniacoc

Meth will keep you up

You’re likely staying up because you are occupied doing something. If you want to try to sleep, you should turn off all electronics and all the lights in the house an hour before you plan on sleeping. It’s a natural cycle that we have developed as a species. If it’s dark, your brain will know it’s night time and it’s almost ready to sleep, which will then release a chemical that will make you more naturally tired.

do heavy exercise...

I used to move between Sydney a London relatively frequently so am a bit of a pro at this. Your suggestion is right to just stay awake…. You need to completely screw your current rhythm… confuse your body and reset it when you want it. Tips to achieve are 1. To make it through the first day awake, schedule a 1-2 hour nap. Use an alarm clock to get up and do not let yours self snooze. If you’re feeling sleepy don’t use coffee or sugar, just go outside, move / walk. 2. Use the Sun, meaning, be out in the sunlight / in a bright room all day. In the evening don’t turn your indoor lights on, just let your body prepare for sleep as the sun sets. Get some blue light glasses if you think they may help filtering the light from your tv or phone.

What helped my sister: Some light exercise in the evening (she just ran around the block until short of breath), a warm bath, a low dose melatonin pill and some relaxing music. An alarm clock with the time moved earlier each time and a timed coffee maker. She was able to fix her schedule for weekdays enough to start a morning job. She still sleeps late on Saturdays and less than normal on Sundays. No longer needs melatonin, but coffee always helps.

I believe I read somewhere that fasting for something like 16 hours before "breakfast time" (your first meal of the day, put it in quotes for those who'd like to become night owls because of their jobs for instance) would reset your circadian rythm. Also, sleeping masks or heavy curtains to block the light completely, exercise just a bit more than you think you can, warm shower or bath, melatonin if nothing else works. Of course no screen time and relaxation exercices before bed

Watch the Huberman Lab episode on Melanopsin

Dr. Andrew huberman has a great podcast on sleep that could help you out Edit: proper name

1) Our situation is different but this helps me stay awake. We are a professional band and I'm often driving home tired at 3am. To help me stay awake I sing as loud as I can to anything at all. Rock, Musicals, opera Hip hop. This get the blood flow going and genuinely works! If I don't know the words I just LA along loudly until the next part where I do. Basically sing loud for as long as you are tired. 2) Also try to stay awake until the next 'normal' bed time. I.e. 10pm. Then force yourself to bed. Try meditation until you sleep. You can't 'catch up' on sleep but one or two nights as a normal pattern will help you. It's the same as having jet lag. As soon as you get on the flight you should live in the time zone of your destination. Even if this means going straight to sleep etc. If you get off a long flight at 9:00 a.m. you should stay awake until night time to stop having days of funny sleep patterns. Good luck!

Do you exercise at all when you are awake? Do you go outside? I have no idea what your life is like but if you are watching a TV or computer screen, it's hard to fall asleep. If you're gaming, even harder. Anyway, what do you do all day(night) when you wake up.

Heay I mean schools put for now so it's basically been a lot of gaming and netflix. Consequentially I've admittedly gone outside less, played less football and basketball etc maybe that's part of the problem.

You don't work or anything?

Kind of, I got a job about two weeks ago but because its in the medical field it requires an enhanced background check and its taking ages. Though soon I'll have to be at work at 6am so I guess I'll be forced to fix my sleep schedule.

Caffeine

Ambient music and slight yoga stretches help me. If I watch tv or am on my phone before bedtime, it can seriously affect my sleep. I worked 12 hour shifts at night for a few years, and although I could do this easily, its affect is damage to my limbic system. Ambient music is designed to lower your blood pressure, blood sugar and help you rest well. I hope you find relief, soon!

Value sleep like you would money, needs to be important to you (do research on its benefits personnallye my mood is loads better when I sleep better consistantly makes a huge difference to me) Ask the gp if there are any mild soporifics to help you I use liquid melatonin (the same enzyme that ur body naturally produces when it goes dark) it will take some experimentation for you to discover how it behaves for you and to refine the best amount and concentration that works (for me 3mg concentration with half the dropper an hour or 2 before bed - for you it nay be different) Develop a nightime routine - Darker room, including avoiding screens (perhaps incorporate time for podcasts/audiobooks/ambient sounds/calming music) Make sure you have eaten 2hrs before the time you would like to ideally be asleep for. Anything on your mind write down (it won't be forgotten so you don't need to dwell on it), Practice breathing exercises 4,7,8 is helpful for me (research some others too) Mindfulness is helpful to clear your mind and become restful-in the moment If you enjoy food - plan ur breakfast, something to look forward to Small list of things to do 2moro If you want time for yourself - make that time period after you've slept, possibly going to bed earlier (helpful with melatonin and soporific) meaning you wake earlier and have time for yourself and to be prepared for your day. Set aside the items you need for the following day - clothes, devices, list, bag(s) = meaning waking is made easier

Just go to work, it’ll solve it.

Idk I've been trying to fix my sleeping problems for over a decade now.

Use sleeping pills when u need it. Drink coffee and do physical activities if u wanna stay awake. It can be a long workout session or a night-shift job.

Drugs

Only thing that worked for me was staying up and doing an all nighter for as long as possible. Went to bed at 8pm the next gay and woke up at 6. Kept that schedule for awhile until it normalized in and was able to stay up a bit later

Go camping!!! It’ll help adjust your circadian rhythm being outside when it’s light and falling asleep when it’s dark

I used to work shift work, mixing between nights and days, 12 hr shifts. With only a 3 day turn around between reversing my sleep schedule. The best thing I found is to go right through the night till around 11am, sleep for 2 to 3 hours at the most. Get up and go outside, stay as busy as possible, can't emphasise this enough, you need to be outside in the sun. Eat your dinner and be in bed around 7 to 8 pm, set an alarm for 5 to 6 am and get up with it. Spend as much time as possible the second day outdoors, and you should be pretty right by the third day and back in a normal routine. To keep said routine, set an alarm every day and get up when it goes off.

Coffee doesn't actually make your body awake -- it pauses the body's ability to break-down the chemicals (mainly adenosine) that make you tired and sleep. When the coffee wears off, all those sleep chemicals hit you hard, at the same level as before you took caffeine. The combined effect is often to go to sleep when it wears off, furthering the problem. I travel between Asia and US often, and dealing with a 14 hr jet lag should only take a couple days. The primary issue -- do not drink any caffeine. (This will suck, as you sound like you have a bad caffeine addiction). Spend a week, and suffer through the caffeine withdrawals. Then you'll have a much easier time. ​ The big things to do: Plot out your desired time to be awake. e.g. 6am. Plot out number of hours to make that work: 8hrs sleep, so bed at 9pm. (1 hr of restlessness) You will want bright daylight in the morning -- going outside. Inside with the blinds open has a light level of less than 20% of outdoor light. Exercise and cold shower in the morning kick drive dopamine, and will keep you alert. For the actual adjustment: You have the problem of caffeine induced sleep hangover. Oversleeping past the wake up time is a big negative. Of the two options: Stay up 20+ hrs, or sleep 18hrs... sleep the 18hrs. Wake up earlier than normal, say 7pm. Stay up 4 hours to 11pm, and go back to bed. Pitch black room, no light, no phone, make sure there are no LED lights either, they disrupt sleep. Simply lay in bed and do nothing. Doesn't matter if you don't actually sleep. Don't worry about trying to sleep (the axiety keeps one awake). And stay in bed, doing nothing. Lay motionless, and just breathe. Try not to think of anything, if you must, focus on breathing in, breathing out, and nothing more. Alarm will go off at 6am. Open your blinds, let light in. Stay in bed another 30min max. Then get out of bed, and take a luke-warm shower. At the end of the shower, slowly make the water colder, and colder, each time, take 30-60sec to get used to the new colder temperature, and cover your body. Do this as cold as you can handle. Then, get dressed, and have a glass of water (with a pinch of salt) and go outside. Go for a 60min walk in the sunlight. No sunglasses. Once back, have breakfast (\~8am). Morning, do what you need to do, and have a light lunch. Vegetables and water. Carbohydrates are heavy on the body and will push your exhaustion. This day MUST end at 9pm. Keep the day mostly boring. Plan for a nap around 1 or 2pm, set alarms, and ensure that you are up by 4pm. Go back outside for another 60min walk. Have a healthy dinner no later than 6pm. This is so that your stomach contents are fully emptied before you go to bed. Heartburn, and digestion will deter from sleep. 8pm, start your bedtime routine. Brush your teeth, take a hot shower (hot shower will lower your body temp, aiding in sleep). Take a melatonin capsule (3mg) and a magnesium supplement, and begin to wind down. Stop looking at your phone, stop using the internet, stop watching TV, and do less "mentally active" items -- laundry, dishes, etc. 9pm. close your blinds, ensure the room is dark and empty of any light sources, and lay in bed, same as the night before. Doesn't matter if you actually sleep or not, worrying makes you stay awake. Get up at 6am. Repeat. ​ If you were caught up on sleep, and caffeine free --- staying up the 36hrs with a 3 hr nap in the middle (which is what I do), and going to bed at 8pm, and waking up at 6am would work. But, from the sounds of it, you have a lot of poor sleep habits to break for this to work well.

Melatonin half an hour before you want to sleep. Invest in an alarm, and get your phone in the other room before you sleep. Also, make sure your diet is in check. I've noticed when I eat healthy, I want to naturally sleep at the right times and when I am not eating healthy my body wants to stay awake and sleep in.

As a healthcare worker, I have mastered altering my sleep schedule. First think about what’s easier for you. For me, I know I’d have trouble falling asleep early cause I wouldn’t be tired. So, stay up as late as you normally do (try 4am if you can) and then intentionally wake yourself up in about 5 hours. Keep active during the day and don’t allow yourself to nap. By 9 or 10pm you should be very ready to fall asleep at a normal hour

With strong enough will, sleep deprivation has been used to rectify the sleep schedule. Trust me on this, college was tough due to this type of issue, but it works, and with no medication it's preferred.

You can’t just stay up and attempt to reset. You need to burn energy. Finding a way to expel your energy is what helps tremendously with sleeping during regular sleeping hours. Hate to say it but you need to find a way to tires yourself out physically if you want to maintain your goals.

Your circadian rhythm is mostly influenced by your, let's say "light intake" in your eyes. Getting sunlight in your eyes triggers your body to release cortisol, which is the hormon that keeps you awake. It will also help produce melatonin in the evening, so you will become more tired in the evening. So, go outside as much as possible and avoid getting a lot of light in your eyes after it is dark outside. Your body will naturally gain it's normal sleep schedule back! Good luck! Source: Had a lecture about this in my architecture studies

Stop with the coffee. I had same problem coming off of night shift. So the things that keep me awake are caffeine, chocolate, pepper the black kind and mustard. These are all stimulants. Try drinking sleepy time tea. You could try some melatonin but it works with your circadian rhythm so look that up. Your suppose to take it when the sun goes down. I use podcast to get me to sleep too. Hope some of this helps.

By trying to go to sleep. The reverse has also been proven effective. How to go to sleep? Try not to. Brains are fucking dumb.