Obviously itâs 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 practicesâŚ
But if you need a system to reset your inner clock, I know one. Itâs 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 youâll stay up until 3am and then go to bed. You set an alarm for 6am AND GET UP NO MATTER WHAT. Yes youâll feel crappy. Thatâs 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 youâll go to bed at 2am, again alarm at 6am and repeat this with an hour earlier until youâve 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, itâs gonna be a tough couple of days, but itâs đŻ worth it, because it literally sets you free.
Good luck on your journey đ