How can I fix or reset a broken sleep schedule naturally?

[pearlshelledfairy]

Updates

2 mo

I can fall asleep and wake up whenever I want, but I want to shift my biological clock so I can sleep and wake up at a specific time. If I close my eyes, my mind stays wide awake for hours. Do you think I should stay awake until my target bedtime?

Updates

2 mo

Thank you to everyone for their thoughtful comments and trying to help. I started a scary jinn story, closed my eyes, and listened to it until the alarm went off. Today I slept for 6 hours; I fell asleep at 12:09 AM and woke up at 6:10 AM 💫

[Masie]

You have to get back in a healthy routine. That is number one. Then identify what keeps you up. Like screen time or TV. I do not advise using meds to do it. Lots of those can be habit forming.

The ones that say they aren't are full of it. You depend on it foe sleep. I don't know your routine is and what you are doing wrong or how you got out of whack. That would be helpful information to try and help.

[TrueConfection]

If you’re trying to go to bed earlier and wake up earlier, start by setting your alarm clock for your targeted wake-up time and don’t fall back to sleep until your targeted bedtime.

If you’re trying to go to bed later and wake up later, start by starting awake until your targeted bedtime, then sleep until your targeted wake-up time.

Using an alarm clock for the targeted time will train your brain to wake up naturally at that time.

[TrueConfection]

Exercise like walking for 30-45 minutes per day will also help you sleep better.

[bowenw]

Force yourself to stay awake until your desired sleep time and use an alarm clock to wake up at the target waking up time. Keep doing this until your body adapts to it 7 days a week. Try not to nap during the day so you are tired at your target sleep time.

[bowenw]

Thank you for the MHO. 😊

[Bricealan]

@pearlshelledfairy I do that, I stay awake until target bed time, but then take a Benadryl to keep me asleep

[Nikki1989]

Try to reset your body clock naturally so you control your wake time, rather than trying to force yourself to fall asleep early on night one.

[midnightmoon05]

Take up 5 am for 2-3 days. No nap no food, drinks after 7pm. No meds. U will get into a new routine in 2-3 days.

[pearlshelledfairy]

I tried it once, when I closed my eyes my mind was wide awake until morning.

[midnightmoon05]

What’s your 1 day activity look like?

[midnightmoon05]

So you figured out?

[pearlshelledfairy]

Regrettably

[FunkyMonkee]

Try going gradually. If you flop at 3 a. m., now, tonight, go at 2:30. Keep that up for a couple days then start going at 2:00, etc..

[NathanDavis]

start working out...

change your diet...

and get a hobby like gardening or something

[jazzy34]

• About an hour before going to sleep, stop scrolling on social media.
• Make your bedroom as cozy as possible (I. e. dim lighting, soft music, etc)
• ASMR videos

[MrChinaski]

I have absolutely no idea. But, love the photo.

[AngryCarl3]

Naturally? That's a big ask. Some people say you should always get up at the same time and go to bed at the same time but it never worked for me. I guess if you're active all day you can maybe tire yourself out? And no internets at bedtime!

[exitseven]

go to bed at the same time every night. Stay off the cell phone a couple of hours before bedtime. Don't consume coffee or caffeinated drinks. Keep the TV off.

[Iron_Man]

Start going to bed earlier, make it a point to do something about it and prepare yourself

[DishLady]

Stay up one full day and then sleep at the regular time

[RepleteAura]

Music, tea, limiting electronics use 2 hours before bed, and keeping things cooler.

[Markella83]

Start your routine over from what you were doing before.

[mamysandycandy]

Try melatonin 2 hours before sleep

[In_Trance]

What's broken?