It sounds fake, but it might genuinely be your genes. Scientifically the natural tendency to sleep at specific time is called your chronotype and it's semi-genetic (it also changes with age and possibly few other factors). Not only that, it also affects your alertness: morning people usually have the highest alertness just after waking up and it gradually declines throughout the day, while evening people usually wake up with very low mental functions, but then their alertness slowly rises and hits its' peak around 5-6PM.
So if you ever wondered how it's possible that you always wake up feeling like shit, while others talk about how they're so full of energy in the morning. That's how. They're literally built different.
it requires doing it over and over again and accepting that it's gonna make you feel kinda shitty. I'm at my best by 11am. When I used to work overnight til 5am, 11am was when I woke up. When I worked bars 5-close, 11am. Now that I work a 9-5, I'm physically there at 9, but I'm useless til 11am. When I fall asleep has changed as my schedule did, for each of those schedules I was in bed at 6am, 4am and midnight respectively. But when the machinery came online has never changed: 11am.
I know this is WhitePeopleTwitter, and not a direct ask; but the easiest way is to tackle it from the wake-up time, rather than forcing yourself to try and fall asleep at 10pm.
Pick a day with few responsibilities, (e.g. Saturday ) that way you won’t be too negatively impacted if you don’t get enough sleep. Set MULTIPLE alarms to 6am to force you out of bed; proceed with your day as normal, minimise screen time and bright lights after 9pm, and go to bed at 10pm.
Make sure you keep waking up at 6 am and don’t nap/go back to sleep; brute force your body to adapt. It should work as quickly as in 72hrs.
For some it occurs naturally in their midlife.
Step 1, wake up at 6. Step 2, go to bed at 10. Step 3, repeat.
Anyone actually reading this and having similar issue, it can get expensive but try talking with a doc to try and figure it out. Before my habits got better, i tried diet/exercise, diagnosed with sleep apnea (didn't feel better rested, but def worse if I don't use cpap), and finally got way easier to manage when I was diagnosed with depression and prescribed. Ymmv but thought I'd share my experience.
I showed my wife and she immediately told me 10 is late and 6 is sleeping in!! She's built different.
Wake up eat. Gym. Eat. Go to work. Coffee. You'll get through the day but then crash around bedtime.
Swore gym before work would never work for me (tried it in uni also). But I was going to quit anyway and when I did it realised it worked for me.
You also need to change your drinking pattern to day drinking.
Lobotomy for sure.
As others have said, it's simply a matter of discipline and getting used to it. But that doesn't necessarily mean you'll become a morning person. How you wake up and when you wake up are two different things. I'm a morning person in that I wake up easily, but I go to sleep at 1 and wake up at 9.
For a real medical answer, I was, at one point, put on GHB and a Stimulant under the theory that an issue that took 9 years to diagnose (epilepsy, did not present typically). Since I had issues with cataplexy, which is only rarely seen with other issues, this made sense. Turns out it can be a side effect of some psych meds, as I'm also bipolar.
GHB knocks you out in moments, and you'll wake up 4 hours later. Time for the second dose. 4 more hours. Like fucking clockwork. It was the only time in my life I was consistently on time anywhere I've ever worked. Wasted in a Walmart auto shop.
Then stimulants (amphetamine analogue) were supposed to keep a narcoleptic awake during the day.
OK, so what you want to do is stay awake for atleast 20 hours, sleep for like 5 hours then wake up, do this for a while then pick a time to go to bed, now you gotta drink some sleepy time tea, set a few alarms and fall asleep, you should sleep for about 8 hours, and wake up refreshed, now repeat this every night until you don't need the tea.
You gotta overload your circadian rhythm to reset it.
It helps to establish a routine for going to bed. For example, set a nightly reminder on your phone 15-30 minutes before bedtime that it's time to wind things down. Don't have anything caffeinated after 5 pm or so.
Get a herding dog... seriously mine keeps me on this sleep schedule. She tells me when to go to bed and is my alarm clock in the morning.
For me it was lockdown went to bed early after work out of sheer bordem. Still trying to break out of that routine.
Of course it doesn't help when my dog loves that routine and gets pissed off if not in bed by 8
Requires rote repetition
Adjust the times at which you eat, and make sure those times are consistent. Sleeping habits will follow way more easily if you adjust eating times along with them.
Skip one night of sleep, go to bed at your target hour, pref an hour or two before.
wake up at 4 - 6 am
Go to bed at 9, fall asleep at 10
I go through this at the beginning of every school year. All it really takes is about two weeks of being forced to wake up at 6am.
It's a suppository.
Marry a teacher.
.
Cocaine might do it?
Discipline
Work out every day
The key is to master dissociation.
A good alarm clock might work.
Work on a mine site and get used to waking up at 4:30 for a 5:30 start to the work day. Then sleep in.
Benzos. Changed my lîīff4
Fir the absolute wkrst..
But u sleep now!
Stop caffeine consumption
Eww gross. Who wants to sleep that long? My back would hurt everyday. Mid to 6am? Ok, but toss in a 1-6 every now and then
Yeah. They implant self control. Obviously if you want to you will, but he doesn't want to so he won't. Simple as.
