Delayed Sleep Phase Disorder, How to reset?

Smoke420meme

Got laid off last month and my sleep schedule has been decimated. Started off as going to sleep later and later (1am,2am,3am) till recently only feeling sleepy at 4am. Then I went over to a mates gaff on the weekend and stayed up all night drinking till 10am. I went to sleep at 10am that morning after drinking and didn't wake up till like 6pm that day. Now my sleep schedule has moved to only being sleepy at 7am and waking up at 5pm.

I'm starting a new job in 2 weeks and I'm getting desperate to fix my sleep schedule. I have considered getting sleeping tablets but I'm sure my doctor will not give me them.

Is my only option to just pull an all nighter? Just drink coffee when I start to feel sleepy at 7am? Power through the day and hopefully crash at around 10 or 11pm?

whizbang

No Coffee, No tea, Nothing except water.. but seriously, it could be simply just dehydration now.

Power thro it, set alarm for when the job starts, stay regimented, your body will sleep whwn it needs it.

Simi

https://www.boards.ie/discussion/comment/122990157#Comment_122990157

This plus try going to bed at a reasonable hour and take a nytol? You're just going to have to force a change in habit. Start now and keep at it until work starts. Once you start working it'll fix itself quick enough

lucalux

Sorry to hear it

This is the worst time of year for it cos we get such a tiny amount of light naturally.. Wake up late and ya get nada

Some things I've been taught :

Gradually wake up earlier each day for the next while, force yourself to wake and get up immediately. If it's 5pm wake at 2pm etc

drink loads of water before bed etc force yourself to slog through the tiredness once you inevitably wake for the bathroom etc

Get outside after waking, any exercise is great, light weights/yoga, a couple of short walks, anything is better than nothing

You know yourself drinking can play havoc with sleep anyway, but especially with this going on you might need to be more mindful of it if you're gonna partake!

I've got a prescription for melatonin which can be helpful but its not a literal magic sleep pill it only helps you along if you're doing everything else

Sleeping tablets do have their place so speak to your doc if you feel it's not fixable yourself but theres a good chance with some gentle persistent nudges you can get yourself back to whatever normal is for you

The more i stress about getting to sleep the less I sleep. Once I accept being awake for the night, I'm more likely to get tired and nod off which is annoying but hey ho

Good luck with it and the new job

Dial Hard

Lads this thread is two years old...

lucalux

https://www.boards.ie/discussion/comment/122990388#Comment_122990388

oh my, so it is! oops