How can I force myself to stick to a better sleep schedule?

Question

I have a problem staying on a schedule for more than a week, for a few days I can get myself to bed and up again at decent hours but then as the days go by, I go back to my old habit of sleeping longer hours and then staying awake longer hours until my schedule is completely opposite of what it should be. I have tried ambien to force me to sleep on time but all that does is make me feel like I am dreaming weird dreams while I am still awake. About every 3-4 weeks it recycles and I am back on track, but only for a couple days before I get screwed up again. Any suggestions?

Answer 1

Have sex every night, it works for me.

Answer 2

Write your self a plan to bring about the change. I 'll give you a few suggestion s and you can modify them to suit your specific situation. First off you need at least a couple of hours in direct sunlight each day. Your skin actually absorbs I think it is vitamin A or D, I'm not exactly sure. Anyway the good old ultra violet rays from the sun are the best free source of this vitamin. Next you have to ween yourself from your nocturnal habits if you are to resume normality as the rest of us see it. From what you have described you are already showing signs of anti-social behaviour, loneliness and oncoming depression. I think you are smart enough to realize that if you do not take some interventive steps now, then eventually you will need the services of a professional psychologist/counsellor to help. Better to take the plunge, do the hard yards and implement something off your own initiative. It always feels like a bigger personal victory if you can dothisd by your self. However if having said that it gets too difficult, then don't be afraid to get help. First determine what you consider to be a reasonable hour at night time to retire to bed. Eg: 10pm, 11pm, Midnight? You make that decision around what seems most feasible for you to achieve. Now having made your choice, start tomorrow and instead of going to bed at 1pm in the afternoon, bring your retiring to bed time back one hour to Midday. The following day bring your bed time back to 11am. The next day 10am, and so on. You have to bring your sleep patterns back 14 hours all up, so it will take you 14 consecutive days and you will have returned to going to bed at 11pm at night. If this is too fast for your body clock, then reduce the time by one hour every two days. This will then take you one calendar month or 4 weeks to achieve a regular normal bed time. Now I have explained to you how to do it, the only question in my mind is -- Do you really want to change? Are you fair dinkum (sincere)? If you are, then you will get there. Good luck my friend, "Where there is a will there usually is a way."

Answer 3

One try another sleep aid drug prescribed by a doctor. and make yourself go to bed no matter what. granted like I am one to talk... but that is besides the point. it takes a good umm... 3 weeks or more to get a habit started. so whatever time you feel you need to sleep and have to get up by always always stick to it. if it is 9 pm and your set bedtime is 10 or 10:30 or whatever... don't pop a movie in at 9... because you won't be done with it to go to bed at your set time to go to bed. figure out how long it takes you to get redy for bed. then at that time start winding down for bed....
if you need to take a long warm bath to help you unwinded before bed, take that bath, with some nice relaxing scented bubbles or a soap or salt scrub of something.... .use a scented mis spray on your sheets, or your body, or use a lotion... I would recommend one, but I will name many go to a bath and body works, I think Mary Kay has something, Arbonne, umm Avon might, just look around to find something that is soothing to you.

Put the alarm clock across the room if you are one that likes to hit snooze... that way you HAVE to get out of bed. and start the day off with a good shower, and some sunlight or artificial sun from a sunlamp..... lightbox is good at getting your going..... try that and see if it works....

Answer 4

You have classic Delayed Sleep Phase Disorder. Keeping a strict sleep schedule for more than two weeks is critical. A strict wake-up time is very useful - and this should not vary on weekends or when you don't have to wake up early. Bright light therapy when you first wake up is very helpful in "resetting" the body's clock. Certain drugs may help, especially melatonin or similar compounds. You really should see your physician about this and likely see a sleep specialist.

Answer 5

Wake up at the exact same time everyday regardless of when you go to sleep. If you need to be up by 7 am even one day a week, then you should be up by 7 am every other day, even if you didn't go to bed until 5 am. Eventually you'll adjust and you should be able to sleep earlier, if not, ah well. Personally, I always feel better when I don't sleep too much.

Answer 6

Take it from someone who has been through almost exactly what you are going through. The only real answer is writing down a daily schedule. What time exactly you plan on waking up, what time for lunch, excercise, work, school, etc. and then what time you are going to bed. Try to keep to the schedule as accurate as you can. When the alarm goes off in the morning, fight the urge to fall back asleep.

Answer 7

Set an alarm for about an hour before you want to go to sleep.

Say you want to go to sleep at 9pm. Set your clock to 8pm. So thus you have an hour to wrap up anything you are doing and get ready for bed.

And set an alarm for when you get up. A healthy time to wake up in the morning is between 8-9am. Force yourself to go to bed at these times, or everything will screw up.

I also suggest the run away clock.

http://www.hammacher.com/publish/74132.asp?source=CJ

It runs off your nightstand when you press the snooze button, and doesn't shut up until you get out of bed to go find it. :]

Answer 8

hey there energy-1.
I m no expert, but i hope i can help.
If you have trouble sleeping, maybe you can try drinking camomile tea before you sleep. or, put in some lavender scented sachets in your room cuz i heard it can calm people down, etc etc,
if you have trouble waking, try setting off more than an alarm. try two, or three...
after you've done this routine, try sticking to it, so that your internal clock gets used to your sleeping time. it might take weeks.. so be patient, okay?
I hope this helps. Oh, and try playing classical music when you're trying to sleep. i heard it helps too.

anyway, good luck and i hope you get back in shedule! if the symptoms persists, maybe you should visit your local clinic?

XoXo Monroe

Answer 9

I've got the same problem, welcome to the club but there's nothing i can do about it but you can try sleeping pills or consult a doctor or even a psy cause it could be like a form of i dunno depression ? maybe who knows but its only up to you to stick to the times you told yourself to go to bed, so its just self discipline i guess we all know itss hard but once you get into it woull find it more and more easy until it gets to a habbit so continue trying without letting anything get in your way and as soon as you feel tired go to bed or when you feel youre getting out of track get back oon !!! good luck !

Answer 10

I suffer the same problem, I have troubles trying to sleep early, If I try I end up rolling around for a long time.

Answer 11

well usually if I work out or have a physically strenuous day, I fall asleep as soon as I my head hits the pillow,
so you could go running or work out to burn that extra energy keeping you awake.