This sounds very similar to me up until last month. I didn't have a set bed time (I would lay down when I felt tired, usually anywhere between 12:30 to 3:30) and had trouble (understandably so) getting up by 8:30 to go to work, even with 2-3 alarm clocks. Recently my job tightened up on their generous starting-time policy, and last December, I faced the choice of either forcing myself in to work earlier, or getting a permanent mark on my record. In other words, I guess what triggered me to change was intense fear.
I started studying up on circadian rhythms and how to manipulate them (with lights and melatonin). I believe I might have a mild form of "Delayed Sleep Phase Syndrome". Also, my bedroom is in the basement, so I have very little natural lighting. But here are several things I did which have proven to help me:
- First of all, I set a bed-time alarm for 9:30 pm, and started laying down around that time no matter what. This really stinks for me, because I feel like I have so little free time in the evening anymore, but I felt like I had no other choice. Now the alarm gives me a guilt trip if I'm up too late. (I've since relaxed this policy just a little bit, but it's still very important). This is the biggest down-side... I now have 2-3 average hours less time per day. :-(
- I had already cut out caffeinated beverages after 4:00 pm on most nights.
- I take a 3 mg tablet of melatonin sometime within the last hour before bedtime, to help me feel sleepy.
- Sometimes I will take an additional 3 mg tablet several hours before that (say around 6:30 pm). This is not to help me fall asleep, but to help advance my circadian rhythm (or at least prevent it from getting delayed).
- When I'm doing stuff late in the evening, I keep the lights down low - perhaps only a single lamp & the computer monitor. Bright lights in the evening are known to delay the circadian rhythm.
- When I wake up in the morning, I turn on my lights as soon as I can. Bright lights in the morning help to advance the circadian rhythm.
- I have a "light-timer" on my lamp (the kind typically used for vacationers, to deter burglars, by simulating lights turning on and off). I have it set to automatically turn off at night, and turn on in the morning. It's pointed at my face, and it actually goes off about 10 minutes before my audible alarms, so that when they go off, it's harder to go back to bed with a light shining in my face. This simulates sunrise, for me.
- I have 3 alarms set in my room, set between 6:30 and 6:45 (nine full hours after lying down). The first of these is actually my computer playing a loud mp3 at full volume from across the room, and is usually all I need anymore. Often, I'm up before it goes off.
- In order to make me more sensitive to alarm clocks, I followed this advice: (Edit: Can't post a link, so just Google for "How To Get Up Right Away When Your Alarm Goes Off"). I felt really silly doing it, but it worked wonders, after just three times on one evening. I may try it again soon...
So far, I've mostly maintained this schedule for over a month now, with the exception of the holiday week between Christmas and New Year. Here's the thing... A few days after I started doing all of this, I suddenly had a dramatic spike in dream recall (previously nearly 0), and that's what led me here.
Hope there are some ideas there that you can use!
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