From my own experience, the only way to develop a "normal" sleep schedule for someone like you (and me) is basically to adopt a somewhat rigid schedule in terms of getting up and going to sleep at the same time every day.
A couple things that have helped for me are setting an alarm every day and getting up when it goes off, no caffeine after about 2-3 PM, and turning off the lights after about 9 PM, and getting into bed around the same time every night.
I started waking up to an alarm 7 days a week. It has helped me wake up earlier for work. Unfortunately, my sleep time is still 4am so I end up almost fainting from exhaustion at random times in the afternoon/evening. I'm not sure it's an improvement, but at least I don't miss morning meetings.
I found that the other half of that equation for me was turning all the lights off by 9 PM or so, or just having on lights with a very yellow/orange hue like an Edison bulb or candles. Also occasional melatonin. I was using valerian root for a bit and I might try it again as it seemed to work but maybe it was placebo. Do you drink caffeine late in the day?
I almost never drink anything with caffeine. I've drank coffee a total of 3 times in my whole life lol. Occasionally I drink some tea but it's not common so this can't be the reason. Also what's very weird is that it never feels like it gives me energy, if anything the few times I drink tea it makes me more sedate. Last time I drank coffee was 2 years ago and it made me sleepier somehow. For some reason caffeine has a weird effect on me.
I was just thinking in order of how my day goes and not necessarily in order of how important they are. Turning off the lights probably helped me more than anything else followed by getting up at the same time every day. I made a post about how candles helped me get onto a regular sleep schedule a while ago and I was told how bad candles were by people who apparently light jarless/uncontained candles on top of stacks of newspaper.
From my own experience, the only way to develop a "normal" sleep schedule for someone like you (and me) is basically to adopt a somewhat rigid schedule in terms of getting up and going to sleep at the same time every day.
That's true but it is very very hard...
A couple things that have helped for me are setting an alarm every day and getting up when it goes off, no caffeine after about 2-3 PM, and turning off the lights after about 9 PM, and getting into bed around the same time every night.
I started waking up to an alarm 7 days a week. It has helped me wake up earlier for work. Unfortunately, my sleep time is still 4am so I end up almost fainting from exhaustion at random times in the afternoon/evening. I'm not sure it's an improvement, but at least I don't miss morning meetings.
I found that the other half of that equation for me was turning all the lights off by 9 PM or so, or just having on lights with a very yellow/orange hue like an Edison bulb or candles. Also occasional melatonin. I was using valerian root for a bit and I might try it again as it seemed to work but maybe it was placebo. Do you drink caffeine late in the day?
I almost never drink anything with caffeine. I've drank coffee a total of 3 times in my whole life lol. Occasionally I drink some tea but it's not common so this can't be the reason. Also what's very weird is that it never feels like it gives me energy, if anything the few times I drink tea it makes me more sedate. Last time I drank coffee was 2 years ago and it made me sleepier somehow. For some reason caffeine has a weird effect on me.
Turning off the lights may work though.
I was just thinking in order of how my day goes and not necessarily in order of how important they are. Turning off the lights probably helped me more than anything else followed by getting up at the same time every day. I made a post about how candles helped me get onto a regular sleep schedule a while ago and I was told how bad candles were by people who apparently light jarless/uncontained candles on top of stacks of newspaper.
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