Question:
i'm a night owl for the past several years and i find it impossible to change my sleep habits despite my best efforts. i fall asleep around 6 am and wake up at around 3 pm. But i don't want it that way, i want to wake up at 7 am full of energy, instead of 3 pm. But i just don't know how to change the routine. If i try to sleep early, i don't feel sleepy. If i wake up early when sleeping 6 am then i'm too tired for the whole day. What am i to do?
Answers:
My $0.02 worth:
Get a bottle of melatonin, which is over the counter in the US and not expensive. It is a substance normally produced by your body. The brand Melatonex is time released, if you find yourself waking up prematurely.
Set up a regular routine where you take melatonin half an hour before you go to bed at 11PM. Do this every night, even if you can't sleep at first. Don't do anything else during the time you are supposed to be sleeping.
Do not sleep during the day.
Do not take caffeine during the day or any stimulants.
Make sure you stay in very bright lighting all day long.
Get a book on relaxation techniques and learn how to clear your mind.
There are also sleep clinics you could contact.
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