How do I fix my sleep schedule?

Question

It's summertime and things are screwed up.
Things were already bad when I was sleeping at 6am and waking at 4pm. I tried to wait out a cycle and stay awake the whole night and then I accidentally took a nap at 5pm and then only slept for 4 hours. I've been trying to fix it by not sleeping at all except at night, and I have been exhausted for 3 days.
I am now sleeping at 2am and waking at 6pm and then sleeping at 2pm and waking at 6pm. What do I do to fix this? Will Tylenol PM help?

Answer 1

What time do you need to sleep daytime or night??

I too have been messed up. I'm a teacher and this summer I have not been able to go to sleep at a decent time at night, then i want to sleep all day. i have no reason to get up, but do not want to make things worse for when I go back to school. What I try to do is not have any caffine after 9:00pm. If it is like 2am and I am wide awake I will take 1 tylenol PM and that knocks me out. If I take it about an hour before I want to go to bed, then it works for me. If I do this for a couple of nights in a row, I can get myself back on a schedule. I do not nap ever!

Answer 2

I have suffered from insomnia for a lot of my life. My sleeping schedule gets messed up just as yours has. Usually to fix my schedule, I do as you have said. Stay up the whole night and the whole next day and go to sleep as last as I can bear, which is around 8-10PM. If you are unable to will yourself through an exhausting day, then you may need to take a nap when you do get tired, but set multiple alarms for just an hour. Sleep the hour and wake up and go back to sleep at a regular time. If you find that you cannot sleep at your regular time after this, take a Benedryl.

Other than that, there is not a lot you can do, except develop a gradual sleep deficit and eventually you will get back on your regular sleep schedule.

Answer 3

Ok, well thats simple, anyone whos sleep isnt the same as it was 2 or 3 months ago could do the following;
ask our doctor and maybe he'll advise you to get sleeping pills to help you get use to sleeping at regular times, a more harder but inexpensive way is to go straight to bed at 9:30 and stay in bed untill you fall asleep. It takes 7 minutes for a regular person too fall asleep, it may take longer for you, but if you stay in bed long enough you will eventualy fall asleep. Another idea i could give you is dont sleep for one whole day and the next day go to bed at 9:30, its probably not the best idea, but you got nothing to lose right?

Answer 4

Well say you want to start going to bed at 10 from now on what you would do is wait till after you can barley stay awake then push yourself tll 10 then go to sleep you set an alarm for when you want or need to wake up and just keep doin the same thing till it becums your new schedule thats what i did because i always get sqrewed up during summer break. ;)

Answer 5

1

Answer 6

Try going to bed at midnight, and stay in bed until six AM. Even if you don't sleep, stay there. Your body will soon customize itself to this schedule.

Answer 7

i stay up for 2 days and sleep on at the time i'm supposed to on the second one.. it's hard but is a sure thing.. try and give your self an extra hour

Answer 8

force yourself to stay up a 24 hr period and then go to sleep at a scheduled time, use what u need to stay up (coffee, mt dew, energy drinks) and once ur back on a schedule your body will adapt

Answer 9

I found this on the web.............one of these should help.

Insomnia?
41 Simple Tips
to Help You Get to Sleep



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41 Simple Tips for Getting to Sleep, including some we're quite sure you've never seen before.
They're all designed to help you deal with the tension, stress and anxiety that lead to insomnia, so that you can enjoy a good night's sleep.

Not every one of these insomnia techniques alone will get you to sleep, but a few of them at least should prove successful. Needless to say, there's no guarantee, and no attempt to provide medical advice.

With that caveat out of the way, we can only wish you good luck. And a good night's sleep.




Insomnia techniques you've probably already tried but are still worth trying again.
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety -- and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.

We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.


Take a Warm Bath
It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.


Use bath salts, or throw in Epsom salts and baking soda -- one cup of each. These will relax you and also help remove toxins from your body.

Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.


Listen to Music
Play some soft, soothing music that will lull you to sleep. There are even cassettes and records designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat.

Of course if you don't have a record, cassette or CD player that will automatically turn off, we don't suggest this. If you have to get up and turn it off at the end, you've obviously lost its effect.


Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.


Drink Herb Tea
If you don't like milk - or are avoiding dairy products - try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.


Eat a Bedtime Snack
Avoid Caffeine, Alcohol and Tobacco
Sleep in a Well-Ventilated Room
Sleep on a Good Firm Bed
Sleep on Your Back
Get Some Physical Exercise During the Day
Keep Regular Bedtime Hours
If You Can't Sleep, Get Up
Don't Sleep In
Get Up Earlier in the Morning
Keep Your Bed a Place for Sleep
Avoid Naps
Avoid Illuminated Bedroom Clocks




All the information in the book is already on this website at no cost. But the book is handier and you can give copies to friends and family.


Of course there's the standard insomnia remedy that everyone knows (although it never worked for us)
Counting Sheep
Some insomnia techniques you probably haven't seen before

Sleep With Your Head Facing North
Don't Watch TV or Read Before Going to Bed
Toe Wiggling
Stomach Rub
Progressive Relaxation
Deep Breathing
Visualize Something Peaceful
Visualize Something Boring
Imagine It's Time to Get Up
Quiet Ears
And some new suggestions from readers who have found these remedies useful for their own insomnia.
Not Thinking
Smoke Yourself to Sleep
Yawning
Sex—Alone or with Others
Backwards Counting / Mental Computer
South, Not North
Earplugs
Secure Place
Bedtime Routine
Hot Water Bottle
Green Cows—and Other Animals of Color
Good luck! Have a pleasant sleep!




Search for more...



If you've read all the insomnia tips we've provided, you might want to use the search box above to do more searching on the Web. We suggest entering words like:


insomnia herbs
sleep apnea (if you might have it)
women insomnia
insomnia causes
insomnia stress
insomnia depression
insomnia meditation
relaxation exercises
herb teas sleep
insomnia yoga
sleep music
relaxation music
meditation music
insomnia reflexology
insomnia massage




Good luck! And sleep well.

Answer 10

pull an all nighter and then drink coffee when it is a good time to sleep taking sleeping pills. also ask you doc b4 u take pills