How do I reset my sleep when I can't sleep before 3am - how elections work?

[JasonDA]

I think I messed up my sleep schedule permanently || For the last month I've been going to bed later and later, and now I can't fall asleep before 3am even if I'm tired. I try to get up at a normal time but I'm a zombie all day, then I crash in the afternoon and the cycle repeats. I've tried no screens before bed, reading, everything. My body just won't reset. It's really affecting my work.

[RileyTW]

That sounds rough but you can reset it. Try a two week plan with a 7 am wake time every day and push bedtime earlier by 15 20 minutes every 2 3 days until you sleep around 11 pm. Get morning light and keep the room cool and dark

[JoshuaST]

Tell me your current wake and sleep times and a rough day schedule and I will map a precise plan. If this drags on weeks talk to a sleep specialist