I’m an 18-year-old guy and a natural night owl struggling with early school mornings. My goal is to sleep at 11 pm and wake up at 6:30-7 am, but I often can’t fall asleep until later and then end up sleeping for 9-10 hours. This makes waking up difficult and I still feel very sleepy after lunch. Power naps don’t help, as I find it hard to wake up after just 30 minutes. I’ve noticed I sleep more during the winter and feel better when I sleep from 2 am to 10 am. Is it possible to train my body to adapt to waking up early without it being so difficult? Losing so many hours to sleep is affecting my productivity.
It sounds like you’re dealing with a circadian rhythm that naturally inclines toward being a night owl. To adjust it gradually, you could try shifting your bedtime and wake-up time earlier by 15-30 minutes every few days. Also, expose yourself to sunlight or use a light therapy lamp in the morning to help reset your internal clock. Avoid screens before bed, stick to a consistent sleep schedule daily, and incorporate light exercise and smaller meals in the afternoons.
@Rayne
Is it really possible to shift to an early bird schedule smoothly? How long might this adjustment take?
The fact that you can sleep for long periods and still feel tired might indicate something like sleep apnea. I recommend considering a sleep test, such as the WatchPAT, to diagnose any underlying issues. It’s a common oversight to dismiss the possibility of sleep apnea without being tested.
@Presley
I’ve never really considered sleep apnea, but it’s difficult to get tested where I live. I’m not based in the US.
Vic said:
@Presley
I’ve never really considered sleep apnea, but it’s difficult to get tested where I live. I’m not based in the US.
Understood, where do you live? I might be able to provide some specific advice or resources.
@Presley
I’m in Kolkata, India.
There are options for at-home sleep tests in Kolkata, including the WatchPAT. You might consider contacting local providers like ResMed India, Somnos Sleep Clinic, or Sleepnation. These facilities can offer sleep tests that help diagnose conditions such as sleep apnea.
@Presley
Thanks for the information. I’ll look into seeing a doctor and possibly getting one of those tests.
You might actually need more restorative sleep rather than less. Sometimes, sleeping too little can contribute to feeling lethargic.
Over-sleeping can indeed make you feel more tired. It’s essential to find a balance that allows you to wake up refreshed. Consider setting a strict wake-up time and sticking to it, even if it feels difficult at first.