How do you change your sleep cycle?

Question

At the moment i have a really bad habit of going to bed at 1-2am and getting up at 10am. What's the easiest and quickest way to change your sleep pattern?

serious · Accepted Answer

I don't think there is any easiest and quickest way. Changing a habit can take time, it depends on the person as to how interested and motivated they are to change their habits, the rate of change will depend on that.

You will have to train yourself to sleep early or at least at 11-11.30 pm. You need to put pressure on yourself to change your current habit.

There is one way though, if you exercise then you can exercise close to your dinner time, then come home have a nice hot water bath, then have your dinner. In a while you will begin to feel sleepy, so that way you can develop the habit of sleeping early.

You can after exercising just wash your hands and face, have your dinner and then before going to bed have a hot water bath, that will also help you fall asleep early.

The point is along with tiredness if you take hot water bath before going to sleep, that helps you fall asleep quickly and also helps you sleep well.

Of course I am not an expert but I have tried this and it works for me so that's why I am suggesting this.

Other than this there is no shortcut or easier way as such. Hence just try this method mentioned above and see the results for yourself.

The method will also work even if you don't exercise, just take hot water bath at night.

OlderAndWiser · Accepted Answer

1. Stop caffeine intake around 6 pm.
2. Stop the stimulus overload that many people do late at night. Stop watching TV at least an hour before your target bedtime. Stop your online activity around the same time.
3. Force yourself to wake up and get out of bed earlier and that will make you get sleepy earlier the next night.
4. Place your alarm clock on the opposite side of the bedroom so that you must get out of bed to turn it off.
5. Make early morning plans with a friend so that you feel some pressure to get up earlier.

Darkfairie17 · Accepted Answer

I would say try getting up earlier. Force yourself to get up earlier by setting your alarm. Just start by getting up an hour before you usually do.

Make a point to get out of bed and get moving. Do exercises if you have to in order to wake yourself up.

Then get ready for bed a bit earlier each night. Do your routine you usually do. Whether that is watching tv or listening to music. Find something that you can do to get yourself in sleep mode.

Eventually you will train your body to get to sleep at a better time.

RJGraveyTrain · Accepted Answer

Honestly, force yourself to get up early even if you haven't slept much. Yes, you'll be tired. Yes, that will suck large. But you'll be tired enough to hit the hay at a reasonable hour and even if you're not, lay down, close your eyes and wait. Lol. It's all you can do that I know of.

rjroy3 · Answer

You're forcing a sleep schedule so anything you do is going to be uncomfortable in one way or the other.

But the quickest and most effective way is to either:

1. force yourself to go to bed early.

Or

2. force yourself to get up at an earlier time and suffer the tiredness the following day long enough to go to bed at a more reasonable hour.

For example if you want to get up at 7. Go to bed at 1-2 am like usual and set your alarm for 6:45am. Put the alarm on the otherside of the room so you have to get up on your feet to turn it off. When you get up to turn it off, just stay up. Go take a shower or do whatever you normally do first thing. Go on about your day and get to bed at 10pm. You'll be excessively tired so sleep should be easy and getting up at 6:45-7am will be natural.

Oooor. You can turn off your phone and computer off at 9, then go to bed by 10. Staring at the tv, computer or phone screen without some sort of blue light protection makes it difficult to fall asleep. So downloading "Twilight" or "Flux" for your devices can help with this.

SarahsSummer · Answer

you have to start by waking up earlier. set your alarm to wake you acouple ahours earlier than you normally wake up. you'll then end up going to bed earlierthat day. turn off your electronics (bright lights of cell phones/tablets/tv's disrupt your brains natural release of melatonin). eat earlier at least 2 -3 hours before bed, no sweets, limit alcohol to earlier in the evening or not at all. and maybe even take a melatonin suppliment. It won't happen over night but after a few days your body will start to get tired earlier and you'll naturally want to sleepp earlier

Levin · Answer

Well, what are you doing at the hours of 11pm-1am, that's the question? While some may think some really complicated process is involved here, it requires two things, one of which is discipline. Discipline, to turn everything off, to prepare for winding down for the day by say 8 or 9pm. At that time, you shouldn't even be considering doing anything that will have your energy levels shoot up, if you've already had a busy 'yang' day.

Secondly, what's the psychological processes going on in those hours. Are you trying to cram more out of the day (the days diurnal rhythms should be respected, IMO). Or are you full of excitation, some other emotion flaring up in those hours when you should be sleeping? What prevents you from soundly drifting away to a restful slumber?

Paris13 · Answer

It may Take some Time, and when Having or Needing to "Change your sleep Pattern"... May take some Time for your Body to Adjust.
Having lived All over, different Time Zones as well, my own Body has Learned to Adjust very Quickly to any Sort of Sleep Cycle. However, Some people, Many people, May not Be like Me.
Going Slow with this new Flow, after awhile, your Body Should get Used to this Pattern by Staying in the Same Pattern while Learning to Adjust.
Thank you for the Kind Invite, @RedRobin xx

Sadly_It_Fell_Off · Answer

For me I either have to attend an important meeting/event where the time/date cannot be changed or I do things to exhaust my mind, for e. g., researching something for work, looking for the perfect gift online, reading something engrossing, watching a box set. If I can tire my mind, my body will follow.

As its the season, and I have more time on my hands, I am sleeping/waking at random times.

CyberToothTiger · Answer

My recommendation don't drink or eat anything with caffeine
in it past 2:00 noon cause it takes 6 hours or better for caffeine
to leave your body. The other option is to move up the time by
hours to get to sleep earlier , for example for week try to be in
bed by 12:00 midnight than do this for week or two weeks than
go down to 11:00 p. m. and do this for week this well help get your
body adjusted to new sleeping patterns. You can't just go directly
from one sleeping pattern to a lower one in a short amount of time
cause it's too much on the body.

TripleAce · Answer

There is no substitute for the simply incrementally waking up earlier... and slowly sleeping earlier

At first, waking up earlier is more important.. between 30-60 mins. Eventually sleeping earlier will becoke just as important

60 days for firmly adopt a habit - after 30 days it should almost feel normal

springocelot · Answer

*go to bed earlier (at a specific time)
*wake-up earlier (at a specific time)
*avoid blue-light (light from TV, computer, cellphone) at least 1 hour before bed
*if you're still awake after an hour of going to bed, get up, walk around for a short bit, then go back to bed

It takes at least a couple weeks before your circadian rhythm fully readjusts. So, if you want a change, keep consistent.

madhatters4 · Answer

gradually shift the time you go to bed to the time the target time you want. maybe adjusting the time by 1/2 hour or 1 hour nightly.

another thing is to simply wake up earlier than your normal wake up time as that will most likely cause you to be tired earlier

EmpatheticLady · Answer

- Exhaust yourself during the day, so you are worn out by the time you go to relax in the evening.
- Don't eat or drink most things past 7:00 PM or so. Water and a warm glass of milk are exceptions.
- Do not look at phone or TV screens an hour before you plan to go to bed. These bright screens trick our minds into thinking it's still daylight out, which means you stay up longer.

randomhobo · Answer

Avoid sleep one night to reach around 36 hours of no-sleep. Then go to bed around the desired time and set a lot of alarms to wake you up when you need to be up. Will be enough to reset your ciradian rhythm, although will be painful the day you wake as you will still be deprived. Typically resolves that issue after the second nights sleep though.

Saoirse_Nua · Answer

I am a firm believer in a routine base so in increments of 30 mins I would train myself in. It seems you are an 8 hour person so I would go 2 nights, lights out at 2 am, out of bed no later than 10 am, next two 1.30/9.30 , next two 1/9 then work back to the schedule you want. The important thing is no matter how tired you are or how well you slept get out of bed at morning appointed time, I find a cold shower shakes the sleep cobwebs.

Phoenix98 · Answer

i usually do it by going to bed a few hours earlier or later every night until I reach my goal like say I got to bed at 12 but I want to go to bed at 10 well tomorrow night I would go to sleep at 11 until that felt natural then I would go to bed at 10 until that felt natural.

Unit1 · Answer

There is a great benefit in not drinking coffee to apply just in cases like these. You may drink coffee only when you are changing your sleep schedule and not after 13:00. Limit it by 1 cup only! As soon as you require more cups, stop!

Then, cease whatever activity you are doing at night and make time for "sleep preparations" just an hour before going to bed. Take a shower, meditate, have a little meal and masturbate!

I make preparations for bed time at 23:00 and wake up at 9:00

Kuraj · Answer

That is a bad habit?
These two weeks I'm going to bed at 4am and waking up at 13:30 lol.

Anyway, changing the habit is easy, just set an alarm clock earlier.
You will end up being tired and will fall asleep more easily at earlier times, continue setting your alarm clock until you can go sleep at whatever time you want without problems.

zagor · Answer

You can't - I've been stuck on those hours for years. Except I go to bed at 3-4 AM and get up at 10, so I don't even get enough sleep by sleeping in.

I don't think I would last in a job that didn't have flexible hours, like my current and previous jobs...

Yanoa_Yanza · Answer

Ah I have that exact same habit. But just go to bed at midnight. I know, it will be a struggle to actually fall asleep since you're not used to it, but endure and stay in bed, you'll fall asleep eventually. Put the alarm on 7 or 8 am, get up blabla. And then the next evening you go to bed at midnight again, it'll be easier than last time and before you know it, bam, no need for an alarm anymore :)

coolbreeze · Answer

You have to go to bed early and if you keep this up then hopefully your body will adjust and get use to the cycle change.

Anonymous · Answer

Pull an all nighter and fall asleep an hour or two before your desired time since you'll sleep longer to make up for sleep deprivation.

That's what I had to do. I physically can't make myself fall asleep earlier only later so I have to do all nighters if my cycle gets screwed up.

John_Lion_84 · Answer

Manage your phone, pad, pc and tv time. Try to do some havey physical activity between 7 and 8 pm and some red tea after it, take a shower. A glass of white or red wine. find something boring, and you will be ready to sleep at 10 pm.

DizzyDesii · Answer

I also have been going to bed between 3-6am, yet waking up between 9-11am. The best way to change sleeping pattern is to force self to go to sleep early i guess

NJ_Casanova · Answer

Remove your curtains/blinds... You will start getting up within an hour of sunrise (6-7am) You'll be tired the first few days.. but will start going to bed earlier.

bente2 · Answer

There is no easy or quick way. Take it from me, i've been suffering from insomnia for multiple years and I know how much effort changing a sleep cycle takes.

BrighteyedAsh · Answer

Find a morning activity that you're committed to doing that gets you out of the house early. You probably feel no POINT to getting up too early at the moment.

palek · Answer

To be before midnight, up at 7 or 8. Or just do as I do and put a port/a/potty and refrigerator next to the bed and never leave.

OrdinaryGentleman · Answer

Easy, but you need a few days off.
stay up 24hours total, then fall asleep, repeat as necessary to induce a better sleep cycle.
Vets use this a lot to help themselves since it just works. Eat normally.

Hans222 · Answer

At 10:30 PM start reading for a good half hour and than simply go to bed. The reading will relax you and help you get to sleep :D

archiz · Answer

Discipline. Gradually start going earlier And wakinf yp earlier. Don t close the window with curtains or so Like that the sun light would wake you earlier

mooky06 · Answer

I would try and be in bed at 9pm-10pm. Relax and wind down and hopefully in 2 hours, you'd get restless and fall asleep

Xfitchick · Answer

Its like tackling a jet lag problem. Get into the daily rhytm. In your case, start by shifting one hour a day or every few days.

HaveNoName · Answer

Start going g to the gym regularly around 7-8 pm and spend a good 1 hour running or swimming or some high energy cardio. Soon you'll start sleeping early. But make sure you get out of the bed latest by 7-8 every morning.

SuperNovaRoyalty · Answer

Try wiki how, that helps. But a method that WikiHow mentions is basically what @Avais said.

LittleSally · Answer

Wake up at 5 am a couple of times. You'll find yourself going to sleep earlier. NO midday naps!

jeannine22 · Answer

Just go to bed earlier for more nights in a row. Your body will get used to this.

MrCasanova · Answer

I usually go to sleep at 10pm and wake up at 5am, the next day. Sometimes, 1am and wake up at 8am. Maybe my sleep time should be a little bit different than that.

zombiebabe · Answer

try to sleep earlier... do whatever you do a bit earlier

Anonymous · Answer

Quick? Hard reset. Get up and 5 AM for the next three days. You'll feel like a frigging zombie and before you know it be gladly going to bed by 9-10 pm.

CHARismatic110 · Answer

As some who suffers pretty badly from insomnia, I have no idea unfortunately. Sorry.

Pinkbeauty · Answer

I have bad habits of going to bed at around sometimes 3:00 am and I get up around 11:00 or usually after 11

reixun · Answer

I have the same habit, I stopped using my phone past 9 pm

RicanEyes · Answer

I have no clue let me know when you find the answer.. Lmao! :-P

Avais · Answer

wakeup early by an hour each day and your sleeping time will be adjusted automatically

Maxemeister · Answer

Definitely eliminate naps, sleeping pills help and doing relaxing/boring things before bedtime really work

Likes2drive · Answer

You have get up even earlier the next few mornings so you are tired enough to sleep earlier, just like when people are just for jet lag

Shaft50 · Answer

Wake up earlier... then you'll be tired earlier the following night...

LoloWaye · Answer

Sometimes I go to sleep at 10, sometimes at 12am, but I'm always up by 6-7 am.

Negrodamuss · Answer

You can try doing more work during the day so you get tired sooner and go to sleep earlier

red_knight · Answer

break your habit... the earlier you force yourself up the more tired you'll be hence you'll sleep earlier too

Autumn-Bunny · Answer

I don't know Lmao I always go to bed and wake up at different times.

sp33d · Answer

Stay up until the next evening and go to sleep at around 7-8pm. Wake up at 7 am. Profit.

Anonymous · Answer

Same hours (or worse here. But the world is so calm after midnight that one becomes addicted to silence.

Luci92 · Answer

Ask @redeyemindtricks lol

AthleticMom · Answer

No without sleep to target bedtime

Taleygirl1998 · Answer

I'd say go to bed earlier for starters haha

pooper89 · Answer

You get up at 7 so you'll wanna go to bed earlier

Yumix · Answer

I wish I'd have that sleeping cycle lol

ADFSDF1996 · Answer

Get up a little bit earlier.

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