How can I fix my sleeping schedule?

One step at a time! Try sleeping 10 minutes earlier than your normal sleeping time; the next day, 15 minutes. Gradually, you'll work up to your desired sleeping time. For better quality sleep, wear socks in bed (it actually helps you sleep better when your feet are warm!) and set a room temp of around 20 degrees Celsius.

Drink less caffeine, go to bed at least an hour earlier than your normal time, read a book, try to restrain yourself from using electronic devices!

Set your alarm clock for the same time. This includes weekends, especially when you are first working on your sleep patterns. Fix yourself a good breakfast. If you're pressed for time, munch on something quick but healthy, such as fruit, instead of donuts or other sugary junk foods. Don't overdo the coffee or caffeinated tea. Replace your second cup of caffeine with cold water, a decaf option, or another beverage. Eat healthy snacks during the day and avoid a lot of sugar. You’ll get a quick energy boost from sugary foods, but snacks like peanut butter on crackers, baby carrots, celery, fruit and yogurt will give you a better and longer-lasting energy boost.Only take short naps. Try to keep naps to 30 minutes or less. Or you can just close your eyes and relax in a chair for 10 minutes. Help your body to prepare for sleep. Melatonin is your body's naturally occurring hormone that helps regulate your sleep cycles. It is controlled by light exposure. Help your body cue up the melatonin correctly: During the day, try to spend time outside, if possible. Keep your home or workplace sunny or brightly lit. Don't wear sunglasses in the morning. In the evening, try not to watch TV or read from backlit electronic devices, like desktop or tablet computers. The light from TVs and computers can lessen melatonin production, and the programs and websites can stimulate your mind, which will make it harder for you to sleep. Try reading a book, listening audio books or music, or doing relaxation exercises. Go to sleep at the same time every night. Keep to your schedule. Keep a sleep journal. Utilize showers.

Stay away from napping or drinking anything caffeinated after 4 pm. I had this problem because I was a huge coffee drinker, started to only have one cup a day and now I'm in bed by 9 pm and sleep like a rock all through the night.

I think the main problem is trying to fix your sleeping schedule instead of trying to fix your day/work-schedule. Once you get a good, stable flow in your day to day life, your sleeping schedule will follow.

If you struggle getting to sleep at night, I find playing a very quiet, slow paced song helps. Don't let it be one you know, as you could be tempted to sing along. A song I listen to is by a band called Iron and Wine. It's called Flightless Bird. You don't need to get extra hours sleep just to catch up. Get to bed around 10pm latest if you have to be up early. Don't eat before bed! It's a bad bad bad idea. Just relax, get comfy and close your eyes. Go to bed and wake up the same time when possible.

The easiest way to fix your sleeping schedule is to wake up earlier. Most people think if they go to bed earlier they'll fix their sleeping schedule. But you'll find this is hard to do. It's easy to say you'll sleep earlier but when the time comes it becomes more difficult than you thought. I recommend waking an hour earlier than you're used to. You'll find that you'll get tired earlier in the night. When you feel yourself getting sleepy at night DO NOT ignore these cues! Fall asleep! Sometimes you'll miss the sleep wave. It's okay. Don't beat yourself up over this and don't try to force yourself to sleep. If you miss the sleep wave you won't be able to fall asleep no matter how hard you try to lie in bed and rid yourself of all distractions. Another suggestion I have is to get out of the place you sleep for most of the day and only use the place to sleep. This works wonders! I hope some of this helps you

You may find that practicing sleep hygiene will benefit your sleep schedule. Try to go to bed at the same time every night; to aid in this, some people will set an alarm 1 hr before bed, reminding them to start winding down for the night. Consider speaking with a healthcare professional for more tips.

If you are having trouble sleeping, set up a routine. Maybe you can try staying away from electronics before you go to bed. I also recommend trying herbal tea.

If you are falling asleep too late and waking up late. I usually go to sleep late and then wake up early and force myself to stay up all day and do tiring things until the time when you want to sleep so when you get to that time you'll be tired enough to fall asleep and be well rested for the morning.