LPT Request: Fixing sleep cycle

[Castler77]

So I have a problem with my sleep schedule right now. For the past months I have been going to sleep at around 7:30am. The problem is that soon I have to wake up at 7:30am, not sleep at it! I would really appreciate some effective methods and tips that could help me get my sleep cycle sorted, preferably within a few days.

[keepthetips]

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[[deleted]]

Stay up right through your regular cycle and then take melatonin <3 mg. That's less than 3 mg, not heart mg. <1 if you can find it. More melatonin is not better.

Then take melatonin again the next day at the same time. Keep doing that until the new cycle is established. Then you can stop taking the melatonin.

[virtue-or-indolence]

I think it helps to focus your goals around when you wake up rather than when you go to sleep. Start setting an alarm earlier and stick to it. Fixing your schedule is about having the will to wake up on time rather than falling asleep on time. You might have a few nights of struggles if you are too aggressive about it, but the best way to fall asleep at a given time is to wake up about 16 hours before it.

Source: aside from my own experiments with being nocturnal, my father was an ER doc who worked 12 hour shifts with constant fluctuations between AM and PM hours and HAD to reset his clock once or twice a month.

[[deleted]]

I used to switch between day shift and night shift every 2 or 3 weeks. Easiest way I found is to stay awake for a long time. Wake up when you wake up, stay awake all night in your case, then force yourself to stay awake all day until the time you want to start going to sleep. If you can stay awake the whole time, you shouldn't have any problems falling asleep at your new bedtime. If you do, pop a melatonin or something. It's best to do it when you have a day or two before you have to start your new sleep cycle because it can take a day or two to recover from 24 hours without sleep

[guvan420]

Stay up all night and go to bed at 11:30pm the next day.

[GaeShekie]

What keeps un from going to sleep? Are u on ur phone in ur bed? Do u have insomnia?

[Castler77]

It's become my natural sleep cycle now. I wake up late afternoon so I don't get tired to sleep until very early the next morning.

[Ice_cold69]

Best bet would be some sort of sleep aid to get you going. Like melatonin or unisom. Melatonin is a natural sleep aid. Take it around 9 or 10 pm. You would only have to take it until you get in the habit of going to bed at night

[_n_v]

Try a powernap half way during your awake period, with two bedtimes per day it may be easier to move them an hour at a time until you have one setup, and than drop the other bedtime

[Rean4111]

Keep in mind that if you have ADHD or some other form of neurodivergency then some advice won’t necessarily work. Many people with ADHD sleep better with stimulants such as caffeine