Why can't I go to bed at a reasonable hour at night?!
Question: Why can't I go to bed at a reasonable hour at night?
How do I get to bed at a reasonable hour?
Answers:
Delayed Sleep Phase Syndrome. It's when your body's biological clock is moved to a different hour and you cannot fall asleep at a "normal" time, yet still need normal sleep. Take melatonin supplements at night and, I know it may be hard, but try and rule out caffeine. If this does not work, go to a sleep clinic and they can make a better, more personalized plan, on how to handle this.
Oh yeah, and try not to be on a TV or computer late at night (I'm a total hypocrite, I know). The lights, however, can keep you from falling asleep.
I have DSPS.
You say you fall asleep until 4, that is probably the number one problem. Keep yourself awake all day. Maybe best to stop what you're doing around 9 and just try to take it easy until 10-ish. Turn off the computer or TV. Do something relaxing and let your brain/body wind down and try to go to sleep then. If you can get yourself going to sleep earlier, then you will get used to that pattern and you'll start to find it easier to get to sleep.
I sometimes have this same problem, try cutting the naps out it will help dramatically and watch what you eat after 7pm it can make a big difference, fruits will help you sleep as well
try to only sleep at night and cut out your nap and see how you sleep then.
been there