Hello everyone. Over the past two years, I’ve completely disrupted my sleep schedule. Currently, I fall asleep at 4 AM and don’t wake up until 11:30 AM, which isn’t ideal since I run my own business. Initially, I used alarms with math problems to wake up, and it worked for a while, but not anymore. No matter what I try, including placing my alarm across the room, I end up going back to sleep after turning it off. I feel quite alert after my first alarm at 9 AM, but I usually doze off again after checking my phone. I’m really at a loss here. Does anyone have suggestions on how to quickly adjust my sleep schedule?
Try resetting your schedule by staying up for one full day. Stay awake through the night, push through the next day, and aim to go to bed around 9 PM.
My schedule is similar, but reversed. I sleep from 6 AM to 2 or 3 PM.
Do you think staying up all night is a viable long-term solution?
How old are you? If you’re in your early twenties, it might be a circadian rhythm issue that’s becoming more rigid with age.
Cael said:
How old are you? If you’re in your early twenties, it might be a circadian rhythm issue that’s becoming more rigid with age.
I’ve had trouble sleeping all my life, mostly due to anxiety and overthinking at night. I used melatonin a lot, but it’s not as effective anymore, and I keep increasing the dose. Yes, I’m in my early twenties.
@Axel
It sounds like you might have Delayed Sleep Phase Disorder (DSPD). Adjusting your sleep habits can be tough, especially as you age. For managing DSPD, low-dose melatonin taken at specific times and light therapy can be effective. Check out resources on managing circadian rhythm disorders and consult a sleep specialist. Keep a sleep diary to track your habits and adjustments.
@Cael
I appreciate the advice. I’ve bought a light therapy lamp and will try using it. Do you have any specific tips on melatonin usage?
Axel said:
@Cael
I appreciate the advice. I’ve bought a light therapy lamp and will try using it. Do you have any specific tips on melatonin usage?
I found light therapy more straightforward than figuring out melatonin dosing, which can vary widely. For light therapy, use it after you wake up but not immediately after—it should be timed to when your body is naturally preparing to wake. Starting it right as you wake might push your sleep cycle later, not earlier.
@Cael
That’s really helpful, thanks a lot. I’ll start experimenting with these changes.
It’s crucial to commit to getting out of bed when your alarm goes off. Try immediate activities like taking a shower to help wake you up. The first few days will be tough, but it gets easier.
Rey said:
It’s crucial to commit to getting out of bed when your alarm goes off. Try immediate activities like taking a shower to help wake you up. The first few days will be tough, but it gets easier.
I’ve tried, but my body just doesn’t cooperate. It feels beyond a simple lack of discipline.
I found this sleep training guide really helpful: https://www.sleepcycle.com/sleeping-resources/sleep-training-guide/
Consider reading up on sleep. I recommend the book ‘Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success’. It provides a lot of useful insights on improving sleep quality.
Sometimes, a little alcohol helps reset my sleep. About three drinks make me sleepy by 10 PM, and I wake up early feeling refreshed.
Mal said:
Sometimes, a little alcohol helps reset my sleep. About three drinks make me sleepy by 10 PM, and I wake up early feeling refreshed.
I try not to rely on alcohol, but it does work similarly for me. However, the key is moderation to avoid waking up too early or feeling unwell.
@Drew
Exactly, three drinks seem to be the sweet spot for me.