I don’t usually feel tired until around midnight and it takes me about 30 minutes to fall asleep. I have a 9-5 job, so I wake up at 7:20 am every day and I’m constantly exhausted. Is this a common issue? Or do most people who work a 9-5 job manage to go to bed earlier? I think a 10 pm bedtime would be ideal, but I just can’t seem to do it. Does anyone else experience this?
I’ve trained myself to sleep earlier by establishing a strict routine: no late meals, dark and cool bedroom, no phone use an hour before bed, etc. I aim to go to bed at 10 pm and wake up at 7 am without an alarm. Try going to bed early on weekends without setting an alarm to see when you naturally wake up and determine how much sleep you need. If all else fails, skipping sleep for one night and then going to bed early the next day might reset your clock.
Maintaining consistent wake-up times every day is crucial. If your sleep schedule varies, especially on weekends, it can cause issues similar to jet lag. As we get older, our ability to cope with these changes can diminish. Try gradually moving your bedtime earlier by 15 minutes. If you’re practicing good sleep hygiene and still having trouble, you might want to explore the possibility of a delayed circadian rhythm disorder with a sleep specialist.
Exercising in the evening, between 5 pm and 11 pm, might help you feel tired enough to fall asleep by 11 pm.
I understand how tough it can be. On nights when I really struggle, I use anxiety medication to help me sleep, ensuring I get at least 8 hours of rest to avoid feeling groggy the next day.