How Can I Improve My Sleep Schedule and Avoid Afternoon Fatigue?

Discussion
1

I’m an 18-year-old guy struggling with sleep. I’m naturally a night owl but need to wake up early for school. My goal is to sleep at 11 pm and wake at around 6:30-7 am, but I often can’t fall asleep early and end up sleeping 9-10 hours, feeling exhausted after lunch. I’ve tried power naps, but they don’t help much. Interestingly, I sleep well from 2 am to 10:30 am and tend to sleep more in winters. Can I train my body to adapt to an earlier schedule without it being a painful transition? I’m also concerned about losing productive hours to excessive sleep.

2

Your natural circadian rhythm might be more aligned with being a night owl. To adjust it gradually: shift your bedtime and wake-up time earlier by 15-30 minutes every few days, expose yourself to sunlight in the morning or use a light therapy lamp, avoid screens before bed, maintain a consistent sleep schedule daily, and consider light exercise and smaller meals in the afternoons.

3

@Darby
Is it really feasible to transition to an early bird schedule? How long might this adjustment take?

4

Given your symptoms, you might want to check for sleep apnea, which could cause prolonged sleep and fatigue despite adequate hours. I recommend getting a sleep study done, such as the WatchPAT test, to diagnose any underlying issues accurately.

5

@Taylor
Sleep apnea hadn’t crossed my mind, but it’s difficult to get a test in my area. I’m not in the US.

6

Ren said:
@Taylor
Sleep apnea hadn’t crossed my mind, but it’s difficult to get a test in my area. I’m not in the US.

Where are you located? I can check if there are available services for a sleep study in your region.

7

@Taylor
I’m in Kolkata, India.

8

Ren said:
@Taylor
I’m in Kolkata, India.

You can find at-home sleep test services in Kolkata. Providers like ResMed India, Somnos Sleep Clinic, and Sleepnation offer WatchPAT devices. These are some reputable places where you could start your search for an appropriate sleep study.

9

@Taylor
Thanks, I’ll consult a doctor and inquire about these services.

10

It’s a misconception that oversleeping causes fatigue. Your body may actually be signaling it needs more restorative sleep, not necessarily longer hours.

11

Sleeping too much can indeed cause fatigue. It’s crucial to find the right balance. Waking up at a consistent, natural time without going back to sleep can help minimize morning grogginess and set a positive tone for the day.