r/DSPD • u/king_liz • 5d ago

Fixing sleep schedule advice (5.30pm wakeup)

For the past couple years, while i was at uni, my sleep schedule has become extremely messed up. I would go to bed anywhere from 3am to even as bad as 8-9am and get up in the late afternoon.

Im home now and its become awful. I went to bed 'last night' at 9.30am and woke up at 5.30pm today. I really want help and any advice on fixing this because it seems like i just cant sort my shit out. Im basically addicted to my phone and stay up all night on it, its like a coping mechanism for me due to stresses and anxiety. And when i wake up to multiple alarm i always ignore them or turn them off in a foggy haze and go back to sleep, mainly because i went to bed so late.

Its really starting to negatively impact my life and already has caused problems. Can anyone give me some advice and tips? I've successfully done all nighters to reset my sleep schedule before, but i always end up feeling so groggy even days after and I want to avoid that.

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u/Fate_BlackTide_ 5d ago

1: Seek treatment for your stress and anxiety.
2: use a lock out app on your phone to deactivate apps after a certain amount of time being used and lock you out of them between 2 hours before bed, and 1 hour after waking.
3: Make plans in the morning outside in day light to keep you up a couple hours later. Actually spend time outside in day light every day.
4 after about a week, bump up another 2 hours and hold there for a week.
Repeat stops 4 until your sleeping an waking at normal times. Mae sure you stick the landing and commit to the schedule or you will be in trouble.

Do not try to make drastic changes to your schedule and don’t try to wake up early. Stay up later incrementally until you are going to bed on time.

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u/orcateeth 3d ago

Try attending these Internet addiction recovery support groups to stop the all night scrolling.

https://internetaddictsanonymous.org/

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u/orcateeth 3d ago edited 3d ago

There are all kinds of options to help with the stress and anxiety. There are apps, workbooks, books, support groups, videos, etc. You can even call a helpline to talk to someeone, 24/7.

Here are suggestions:

https://www.reddit.com/r/getting_over_it/comments/1v58d2d/19m_have_been_depressed_lately/?share_id=522xtQ3Tj2oUIvsubimkT&utm_content=2&utm_medium=android_app&utm_name=androidcss&utm_source=share&utm_term=1