Help me fix my sleeping pattern please!?!
Question: Basically my sleeping pattern is 4am till 4pm..thts when i sleep..messed up and I have things to do..by the time im getting up everyone has finished most of their daily stuff and its dark in a few hours..it feels really bad but i can't seem to fall asleep if i try going to sleep any earlier..it's not medical as it's only started since i've been going to uni but my body is so used to it now its hard to shake off...what can i do to get myself tired enough to fall asleep at say 11pm-12am ?
Answers: Basically my sleeping pattern is 4am till 4pm..thts when i sleep..messed up and I have things to do..by the time im getting up everyone has finished most of their daily stuff and its dark in a few hours..it feels really bad but i can't seem to fall asleep if i try going to sleep any earlier..it's not medical as it's only started since i've been going to uni but my body is so used to it now its hard to shake off...what can i do to get myself tired enough to fall asleep at say 11pm-12am ?
You can try taking either Benedryl or Tylenol PM at 10pm. It should make you drowsy enough by 11pm. Then you sleep until the time you want to wake up. Then after that, no matter what, keep yourself awake until 11pm the next day. That should begin to reset your rhythm. You have to keep it up for at least a week for it to really take effect. The most important thing is to wake up at the same time every single day. So if you need 8 hours of sleep, then go to bed at 10:30 and wake up at 7. If you need 10 hours of sleep, adjust when you go to bed accordingly. You get off track when you start to go to bed later and later and then "catch up" on sleep during the weekend. You still have to get up at the same time on weekends to stay regular.
Try excercising a few hours before you try to fall asleep. This will most likely make you more tired and its good for you. Also do something relaxing to help you fall asleep like reading a book. Don't do very vigorous activities right before bed because that will wake your body up. The point of sleeping is to let your body rest. One more thing, even if you try to fall asleep earlier and you can't, I find it relaxing to just lay and relax. You will eventually fall asleep even if it takes some time.
before you go to bed just do a little excercise and then you will becom tired. you should start to go to bed more like 10p.m. and get up whenever you can but just make sure you excercise first