Going to bed at 3am , HELP!

[2L8]

Hi I just started college and I'm trying to change my sleeping habits since 12th grade I've been sort of a night owl and lately it's been getting worse. I've been going to bed at 2 am and 3am and waking up 12pm/1pm. Even when trying to get to bed at around 10 - 11pm I tend to have an energy spike. Has anyone experienced this?

[jsd]

Haha you just described my schedule until I was about 27.

I would still do this today as a 30-something if I could get away with it, but a more normal work schedule and kids wont let that happen

[originalamyj]

What are you doing at 2am? Online? Scrolling social media? Gaming? If so, those habits have to be replaced. If you can get off screens and do something else like read a book, journal, doodle, draw, or even wash dishes or fold your laundry etc, you’ll begin to change your habits. Id also start scheduling things in the morning hours so it forces you to get up. Then you’ll be more tired at night.

I’m an insomniac so I have to take melatonin.

[davewill]

Make sure you dim the lights and turn down the sound at night. Prehistoric man didn't stay up late because there was nothing to stimulate him at night. You need to limit the late night stimulation, too.

Also force yourself up in the morning to exercise.

[RANSOMSOUL]

Great advice on limiting the light and forcing the early rise with exercise. I tend to go to bed around 1am and up around 7am but would much rather have a sleep schedule of 11am - 7am. School, forums and my love for movies keeps me up a little later - I am not sure if I'm willing to give any of them up at the moment

[2L8]

What are you doing at 2am? Online? Scrolling social media? Gaming? If so, those habits have to be replaced. If you can get off screens and do something else like read a book, journal, doodle, draw, or even wash dishes or fold your laundry etc, you’ll begin to change your habits. Id also start scheduling things in the morning hours so it forces you to get up. Then you’ll be more tired at night.

I’m an insomniac so I have to take melatonin.

 I usually study and listen to music.

[Nixi]

https://justgetflux.com has helped me

[keepsingin]

My contribution to this thread is alike to the blind leading the blind lol, but I do have a few suggestions I've picked up dealing with insomnia. For one, small doses of melatonin taken irregularly (along with the other suggestions mentioned above) can help reset the circadian rhythm for some people. It's important to know what you're doing with melatonin or it can have the opposite effect and mess up your sleep cycle even further, so be well informed on it before trying it. I've had the same sleep issues you mentioned for years and years and melatonin is the only good-for-you remedy I've found that has made a noticeable difference for me.

Due to my schedule, I have to work on my laptop at night, and so I recommend using blue-light-blocking glasses for night-time computer/phone use if you're in the same boat. Find them on Amazon, they're a little pricey but worth it. Also, if you're going to listen to music at night, it should be relaxing music, not stimulating, or you're undoing all your other efforts! None of these are quick fixes but it can get better, so keep at it...best of luck to you dealing with this!

[dfrecore]

The only thing that helped for me was having kids. Forced 6am rising by an early bird just about killed me, but even now (he's 13), I still get up around 7am most mornings because I need to get them going and off to school. Being forced to get up in the mornings has been the cure for me. I'm too tired most nights to stay up past midnight even though I'm a night owl.

BTW - I have a night owl child, plus she required a LOT of sleep (13 hours most nights right up until she started HS and we stopped homeschooling), and she also forces herself to wake up early even on mornings she doesn't go to school, so goes to bed at a decent hour as well. She kind of just trained herself to do this, realizing that a night owl schedule isn't the best for her peace of mind and fitting in with the rest of society.

[bjcheung77]

This is very common. Nothing to worry about actually. You know, it's hard to just switch and change your ways immediately.
I would work in setting your time management and slowly adapt to the times you want to set up/plan to have for the day.
Sometimes studying/working these hours is like working a p/t graveyard job, it takes getting used to...
Just like when you change back to a 9-5. Get a calendar/schedule and place/set your times accordingly.