There are two options for restoring the mode in this case. If you are not too dependent on society and can afford to sleep and stay awake whenever you want, then you can gradually shift the lights out and rise to the desired time. That is, go to bed not at 5 in the morning, but at 4, then at 3, etc.
If you need to change the mode quickly, it will be accompanied by jet lag symptoms: drowsiness, weakness during wakefulness; insomnia, increased appetite at a time when you need to sleep. There may be headaches, upset gastrointestinal tract.
Adaptation of the body to changing time zones (and your situation is equated to this) occurs according to the principle "one hour per day". That is, it will take about 12 days to begin to perceive 5:00 as 17:00.
What to do?
I can't fall asleep before 5 a.m. I work as a DJ in a nightclub, now I work only until 00:00. I live right next to the club. I go to work by 16:00, I can't wake up in the morning, even if I really need to. I always get up. at 15: 00-15: 30 and run to work. I tried to stay awake many times! For example: the other day I didn’t sleep for 24 hours, I really wanted to sleep in the evening, I barely worked my shift. I crawled home and attention! I fell asleep at about 3:00, and the next night everything is new! I can't fall asleep to the music, to the movie too, I also tried to exhaust myself physically. For example, now my time is 5:10. I don't want to sleep, although I worked until 00:00, then I went to the store and I danced a zumba all night! Tired like a dog, came home barely alive, all wet. I went to the shower and I don’t want to sleep! What can I do about it? Maybe someone will tell you an effective method ... I need to somehow start going to bed no later than 1:30. PS I have been doing this for more than 2 years, only before I started to feel sleepy at 4:00, and now at 5-6. This is kapets ...
At the end of your day, and provided that five in the morning is evening, then somewhere around eleven o'clock in the morning you have to go to bed (after all, "night" after all), you need to overpower yourself, and endure until real night. Coffee and / or an energy drink can help. If there are no problems with your heart, then a jar of redball at noon - it will not hurt to wait until dark.
Why do this? I go to bed at 9 am, it's fun, the city is so stylish at night. I no longer remember when I went to bed so that it was dark outside. Being an owl is happiness.
Sometimes I break the rhythm by work and gatherings at night. In general, there is a place for jet lag in the life of every person: for example, flight and changing time zones. I am sharing a good thing. You don't need to puff yourself up with caffeine and suffer from lack of sleep, as everyone does, this is bad advice. Looking at the pharmacy, for example, melatonin (hormone regulating circadian rhythms). You can also find it in a sports restaurant, but this is not certain. Safe, not addictive (and you don't need to constantly use it for an ordinary person), only it is expensive. We drink, wait, pass out exactly an hour later, sleep for 7-8 hours, no less, you can set the alarm. One or two tricks are enough. This advice is not for everyone, it is better to consult with someone.
Try to lie down as usual, and get up earlier, around 9-10. I drank coffee in the morning so as not to fall asleep all day, and in the evening you still want to sleep at normal times, lack of sleep will make itself felt. Then every day, no matter how much you want to continue sleeping after the alarm, get up at the same time. It was like yours about 3 weeks ago, but then one day I got up at 9 in the morning and I wanted to sleep that after about 12 at night. So I go to bed now at 12-12 and get up at 9. Very convenient, really in the morning a lot of free time. Good luck with restoring your daily routine;)
I once ran my regime for a day. That is, every time I went to bed later and got up later. And so it has not yet reached a normal routine. I was super shitty.
Dear! I offer you a unique method for those who are even more lazy. It consists in the fact that we bring down the regime so much that it becomes the same as it was! The bottom line: just do not sleep as long as possible, but not as other speakers suggest, but for example until 7 am and get enough sleep. After that we do not sleep until 9 am. Further up to 12, etc. Since you have a lot of time (summer is the same), you can use this method. profit
In general, the essence is this: not to go to bed, but to continue to subdue and thus make it to the evening, and then go to bed at normal time.
I have always done this and continue to do this - a stable method for me
Have a baby - sleep will go away for a couple of years and you will have a super-ability to sleep any free minute.
But if you are a man - only willpower, only hardcore.
Here you have to use all your courage! The highest quality, fastest and best option is simply not to sleep for more than a day. This, of course, is a little stress for the body, but after three days 5 in the morning will certainly not seem to be in the evening.
Good question, because the consistency of light levels and sleep times is very important for the quality of this very sleep. There are two ways to train a regimen: slow and relatively easy / fast and very difficult.
Slow / relatively easy is to gradually shift the awakening time. Changing the waking time and creating a little sleep deprivation shifts the time to fall asleep, which makes it possible to ensure that the sleep time, in general, coincides with the dark time of day. You can move the alarm 15-30 minutes earlier every few days or a week (depending on how easy it is to wake up). For example, if you usually go to bed at 5 am, you can start by waking up no later than 1 pm. In the first week, it is important to learn to get up at this time regardless of the time of falling asleep - i.e. if you went to bed at 7 am, then you still need to get up at 13. Then, you can start moving the extreme time of stay in bed - 12:30, 12 hours, etc until 7-8 am. In general, with good adherence, you can slowly shift the wake-up time by -6 hours in 2-3 months.
Now a quick way for extreme people, which has already featured in other answers - if you want to wake up at 7- 9 am and fall asleep just by this time, you can try to immediately impose a hard sleep restriction. What does it mean? Immediately from the first day, set the alarm at the right time and wake up in it, regardless of what time you went to bed. If you wanted to sleep after the right time of awakening - what to do, today is not destiny to sleep. The disadvantage of this method is that it is extremely difficult (it is not just difficult, it can turn into an unbearable challenge) to adhere to such a regime (and this is not only not sleeping one night, but also lack of sleep the next night, and the next night) (not sleeping during the day, do not drink coffee and energy drinks that shift the start of melatonin production, maintain a level of activity, wake up at the same time regardless of the time of falling asleep - it is very important not to start sleeping after one sleepless night) and, as a rule, it works well for people who are faced with jet lag (mismatch between the time of falling asleep and darkness outside the window, caused by a fast change of time zones).
Good luck in solving the problem :)
It often happens. They drove it
Bro (bros): energy (red bull, monster, adrenaline), friends, partying, alcohol and video games
not bro: loneliness, sports (if it doesn't spark interest), tedious romantic correspondence with your partner, marathon serials, TV
And now let's move on to the methods. I developed two of them, both workers, both dangerous, both heavy and both take something (time, health, strength)
method one: be patient. Starting from grade 6 such crap appeared to me. Although at 5 am THEN it was not straight, but 3 nights, how to do it. Just show energy drinks every time you want to sleep, your partner, if he does not call you for a walk, then say that you are busy, etc., these gazebos are so loaded into sleep when you try to hold out. You have to live about 40 hours without sleep, i.e. that after 5 in the morning to hold out until 23 or 00 and just jump into bed. In order to hold out, because the body can in every possible way persuade you to lie down in the arms of the bed, then go for a walk, preferably with friends, always joke, etc., invite people either interesting (not boring, but useful, namely interesting, who can tell send you to nirvana from afig). Continue to drink energy drinks every time you feel VERY sleepy. If your back hurts, then in no case lie on the bed. Better on the floor and get up quickly! You are straight as a child of the Stark family, you are just like a character of the walking dead: YOU MUST LIST AND STAY ALIVE!
method two: get up as early as possible after this regime, preferably no more than 4-5 hours of sleep, if alarm clocks will help you, well, or the environment. You can even ask them to pour a little water on you, but just do not be offended by them later, they wanted to help you = (. In short, you get up and just go all day to crap all sorts of notes and sit-ups, buy as much alcohol as possible, do different things and etc., and then just try to fall asleep here at these adequate 23 or 00. In theory, a couple of times it helped me a lot to spend 1 day, not two.
Why are the series-marathons and TV not Bro? This is, of course, just my opinion, but endless streams that you don't even really want to stop, because it seems like a little interesting, but time is terribly killed, they just cut you off to sleep instantly, as soon as your sleep regime came into effect. And not only mine, in fact, but also of many of my friends with whom I discussed. All the same opinion.
Just overpower yourself, do not go to bed this morning, but continue to stay awake until the evening (until 10 o'clock), and then fall asleep with peace of mind. Setting an alarm to stay awake all day is a bad option, because ... well, you know yourself, you won't wake up if you don't need anywhere. And it would be even better if you had something to do that day so that you would not allow yourself to oversleep everything in the world, but important things are also not good, as there is a risk of making some very important, but wrong decision! + You can also finish off with anything from the following arsenal, for example: a run before bedtime, a loose dinner, tea, a book, a boring movie, disconnected internet :) P. S. In general, do you really need this? Maybe better, well, him? :) It's so cool to sit all night watching YouTube videos!