How to fix a messed up sleeping schedule?

lschmidt

New member
Jun 11, 2007
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After a couple weeks of straight coding and sleeping whenever I got tired, now my regular schedule has become going to bed at 6 am and sleeping until 3 pm. That's 9 hours of sleep which is typical for me.

Any suggestions on how to revert to waking up at 9 am or so? If I try to sleep at midnight, I'm either not tired or I'll sleep for a couple hours and then I'm up until 7 or 8 am.

I'm considering:

1) Staying up for ~33 hours (3 pm - 12 am the next day) with the aid of coffee, and finally crashing around midnight.

2) Getting up 30 - 60 minutes earlier every day until I'm getting up at 9 again.

Any tips? I'm sure some of you must have encountered this at some point.

EDIT: oops this was supposed to go in sts
 


I did the same thing you did for a long time. It was easier for me to get into a pattern of going to sleep at 3AM and waking up at 10-1030AM because of the nature of my business, but even for an affiliate network, we start later than most.

Option 1 is what has worked for me. It doesn't fix your sleeping pattern, but it puts you to sleep earlier. If you set an alarm for 9AM, you'll have the same amount of sleep you normally will have. Then you'll probably be pretty tired come 12-1AM because you've been up for 15-16 hours of the day and you'll find yourself going to sleep earlier than 6AM.

The only problem that will arise is if you're the type of person that finds shit to do in the wee hours, which I used to always do, in which case you'll find a way to push yourself to stay up later.

I'm currently in the sleeping pattern of sleeping for 7 hours, but still being tired as hell before I have my first cup of coffee when I wake up, but I have very consistent hours regardless.
 
try and stay up till 8 am the next day, then 10am, then noon, 2pm etc or if you can pull it off a lot faster try and stay up as long as you can till your desired sleeping time and then pass out like a 12pm and wake up by 8-9am. best thing about doing it this way is that if you don't mess with the schedule (trying to stay up late again), it works like clock work. You will get tired and want to be in bed at 12 pm and wake up early every morning.

But once you stay up late again it fucks with it all over again so I have to repeat the process to get back on track.
 
6am to 3pm, jesus man - you love sleeping. I got to bed around 6am-7am, very shortly - 4hours, then I'm back up. Sometimes I pull 2 days at a time, who knows why - I just cannot sleep much.
 
I'd do the stay up thing to get back on track, I've had to do it a few times over the years.

Then for me what works is getting up around 6:30-7am. This gets me tired enough at night to sleep.

Also an important thing is don't have a bright light like your laptop or monitor near you after 8pm or so. That's what was messing me up. What I do now is slowly dim the light on my laptop all the way down.

Your brain uses light to determine your sleep cycle, if you're doing coding or work in front of a bright monitor that will throw it off.

I literally can feel myself get tired as I dim the light now.

Another thing I've had to do it stop socializing at night, no drinking. I've been able to stay on this early schedule for a few months now so seems to be working.
 
6am to 3pm, jesus man - you love sleeping. I got to bed around 6am-7am, very shortly - 4hours, then I'm back up. Sometimes I pull 2 days at a time, who knows why - I just cannot sleep much.

:thumbsup:
That's why EWA grows

My favorite network so far!!
 
After a couple weeks of straight coding and sleeping whenever I got tired, now my regular schedule has become going to bed at 6 am and sleeping until 3 pm. That's 9 hours of sleep which is typical for me.

Any suggestions on how to revert to waking up at 9 am or so? If I try to sleep at midnight, I'm either not tired or I'll sleep for a couple hours and then I'm up until 7 or 8 am.

I'm considering:

1) Staying up for ~33 hours (3 pm - 12 am the next day) with the aid of coffee, and finally crashing around midnight.

2) Getting up 30 - 60 minutes earlier every day until I'm getting up at 9 again.

Any tips? I'm sure some of you must have encountered this at some point.

EDIT: oops this was supposed to go in sts

Just had this. I stayed up 36 hours then took melatonin and zma. Sleepign fixed. Still a little tired today but went to sleep at a reasonable hour last night and was up early today. Sex also helps because of the neuotransmiters it releases after orgasm
 
5-htp.

I used to do option 1 - too much hassle though (feel like a zombie, mild hallucinations). Option 2 works for me now if things get out of hand, but I did 15 minutes earlier a day. I managed to reset my waking time from 2pm to 5am doing this - you're making progress and it doesn't feel like hard work every morning.
 
Stay up until you get really tired then go to sleep.

Have an alarm set at an hour you want to start waking up.

You'll wake up and feel like shit however don't sleep through the day but go to sleep at an hour you want to adjust to. This is the adjusting day so you'll feel sleep deprived through the day however it'll help you go to sleep at a normal hour.

Repeat.

This will fix your sleeping pattern in 2 days max.
 
I've done this so many times I couldn't even count.

The best way for me was always to stay up later all the way around the clock. eventually you are going to bed at noon and getting up at 6-7pm. And then you are going to bed at 3pm and then finally 9pm and its pretty easy to get to normal.

Remember, this is the way your sleep schedule got adjusted to this point, so its way way easier to go forward than to go backwards.
 
I've found its much easier to go to bed earlier then it is to wake up early and force my self to be tired all day.

Just turn off your phone, no books, no tv go to bed at 11-midnight and just chill there, you will fall asleep. then you will naturally wake up at like 8AM and bam you'll be tired at midnight the next night.