How to make myself sleep earlier if I woke up very late?

Question

I always try to maintain a healthy sleep cycle even on weekends but I tend to sleep very late sometimes at about 3 - 4am and wake up at about 1pm the next morning. Is there a way naturally way (no pills, drugs...etc) to sleep earlier at maybe about 11pm - 12am if I wake up say about 1 pm? Thanks, really hope to break this cycle.

Answer 1

if you are an adult have a drink. I don't mean milk or juice, i mean alcohol. You need to relax and do something extremely boring, like math or watch the late night news. Singing helps me because of the way i am breathing. Deep slow breaths are best.

good luck

Answer 2

Well I am a natural night owl. I am looking for the same remedy as you actually. I would love to be able to go to sleep at 11PM. Yeah right. I have to be completely exhausted to go to sleep that early. I sleep until about 12 or 1PM also. When I make myself get up early that helps, but getting up early is a trainwreck ya know?

Answer 3

No its not normal it's a habit but you need to sleep eight hours a night  

Answer 4

If you're looking to break the cycle an affect method towards "resetting" your clock would be to miss a night.

It seems counter-intuitive and can be counter-productive as well if it's not followed exact, but instead of going to sleep at 3-4am stay awake until the following night. This may require getting up and moving around, coffee, etc. But I can assure you the next night, when bed time comes around you will be more than willing to go to sleep.

NOTE: This is not a very healthy way to go about things, but it can work. The best method is always using the bed for sleep, nothing else, and never staying in bed longer than 1/2hour if you can't sleep. (In doing so the mind unconsciously associates the bed as a 'place' to stay awake.)

Best of luck.

Answer 5

30 minutes of physical exercise a day can help you fall to sleep earlier, even on the days you wake up at 1 pm or later. Even a short jog or some light exercise will use more energy, causing your body to need more, therefore making you more tired. I'm the same way. Some days ill go to sleep deep in the am's, and wake up at 1pm or later. Some days ill go to sleep early and wake up early, or a combination of going to sleep late and waking up early etc.

I'm not sure if this works, but I once read about a method to help wake up on an alarm clock instead of hitting snooze/sleeping through it. It sounds weird, but by "practicing" waking up with an alarm. It said to set your self up in a sleeping scenario, lay down as if your asleep (same setting) and set your alarm for about 10 minutes.

Then when it goes off, shut it off and get up. I guess that method mentally makes it mentally easier to get up with an alarm clock.

Another method would be to wake up late, pull an all-nighter, and go to sleep at an earlier time the next day.