Has anyone overcome sleeping late?

Have you ever kicked a guy in the nuts

Obviously it’s helpful to have an evening routine that prepares your body for sleep. Eg. screen time ends an hour before bedtime, wear blu light blocking glasses in the evening, no (late) caffeine, mindfulness practices… But if you need a system to reset your inner clock, I know one. It’s tough, but very effective. The day you start, you stay up till dawn and then NOT go to bed, but keep going. No naps, no sleep. The next night you’ll stay up until 3am and then go to bed. You set an alarm for 6am AND GET UP NO MATTER WHAT. Yes you’ll feel crappy. That’s the point, because you have to teach your brain that what you did is bad. After getting up at 6am you keep going all day, again no naps or sleep. The next night you’ll go to bed at 2am, again alarm at 6am and repeat this with an hour earlier until you’ve reached 10pm. By then two things have happened: your body and brain have learned, that if you allow yourself to sleep, they better take the chance and do so. And you have effectively changed your cycle to a normal day night rhythm. Like I said, it’s gonna be a tough couple of days, but it’s 💯 worth it, because it literally sets you free. Good luck on your journey 🍀

I watched a video yesterday, I have no time now, but I will post it later

I have given up and I work nights now. Best thing I have ever done!! I have never been able to do mornings, and would be a zombie till well into the afternoon no matter how much sleep I got. Turns out I have a shifted circadian rhythm, and I am mentally at my peak during the night. No more brain fog or groggyness. I still struggle with revenge bedtime procrastination from time to time but nothing like before. I found that I refuse to go to bed when I'm feeling like I don't have enough control with what I do from day to day. If I set time aside to do things that I enjoy during the week instead of just doom scrolling I have a much easier time getting to bed on time. The next biggest thing is increasing physical activity if you are physically tired, you will want to sleep. Best of luck!

I don't eat or drink anything within 3-4 hours of going to bed. That's helped for me.

My fix is to start to bed early. If I don’t then it’s game over. But I hear you! I can do well for a while and then I lose momentum. True of all kinds of things. I am not consistent, and “habits” require constant effort.

Get kids, you will be just so exhausted 🥲😂

I tried everything everybody already knows by now, such as dimming the lights a few hours before bedtime, avoiding devices, etc., but I'm also very bad at depriving myself of any digital fun and enjoy watching a youtube video or two (or six) before bed heh... What I do now is walking as much as possible during the day (aiming for 15.000 steps), even if it's just walking around the house/workplace/school. Then I try to get some fresh air by just taking a stroll around the block with my favorite music on. Last but not least: a warm shower at night. Start doing this on a day you wake up earlier. Avoid naps at all costs, they feel nice but are not worth it if you want to go to sleep earlier. If you feel really tired, just rest on a comfy chair with your eyes gently open while sipping on some coffee or tea or anything you enjoy drinking (except for alcohol or anything sedative, obviously 😂). The extra movement during the day + a relaxing shower before bed make me so tired I can't keep my eyes open past 10-11 pm! Hope that helps 🖤 Edit: I wrote the comment a little past 5 am, which is when I woke up naturally. By going to sleep early I found out my body just wakes up itself around 7-8 am max. I used to hear people say it happens to them everyday but couldn't understand how it's even possible since by staying up till early hours of the morning I became a chronic over-sleeper and sometimes couldn't even hear my alarm! Now it barely happens. So yeah, my strategy is to move and use up all of my batteries everyday