No caffeine, work out, get outside around sundown, take like half a NyQuil dose at 10pm, read in bed.
Be active throughout the rest of the day. Then go to bed. You probably needed the sleep anyway so you'll fall asleep again.
I can't speak for OP, but some people sleep through alarms if they haven't slept enough. My oldest will legit just sleep through his phone alarm if it has been less than 5 hours since he went to bed. I've just heard his alarm go off in his room for 20 minutes straight before I walk in there and shake him awake. Shit is a problem.
I am assuming he won't be able to go to bed at a decent time. I wake up at 6:30am most days and I know I couldn't go to bed at 6:30pm. If he woke up at 3pm, it would be a tall order to fall asleep before ~4am I'd figure. Which gives him ~3 hours of sleep.
I think OP's major problem will be falling asleep again (given how late it is) to then be able to wake up on time with enough sleep to function through the day.
And, from my experience, sleep (or better: your desire to fall asleep or ability to wake up at specific time) does not correlate to tiredness. Sure, there is some dependency on that, but it's just one of the factors.
As a person who sleeps through alarms and is approaching middle age...
It is a problem.
I wish I had some advice, but I am accepting advice lol.
People have had success with a watch alarm. The vibration of the watch alarm seems to work better than just sound alone. Might want to try that if you haven't?
Sleeping over alarms? That's easy to fix. One should attach an electrode to his body and charge the capacitor on the other end of the wire. The capacitor is powered by a battery on one side, just to keep the capacitor charged. Then, in the middle of the wire, there's a relay/transistor that passes current at 3AM, the control signal is sent by an Arduino or something else with a clock. It will pass through the body a short electrostatic discharge needed to shock the body that would be painful but not causing any injury.
Not an electrician. This may be useful, but without warranty.
Seriously this.
If you went to sleep the previous day at 0900 hours and woke up at 1500 hours, You're not going to reset your circadian rhythm in an afternoon. It's better to just stay up all night, and the next day, then at 22:00 hours go to sleep. No lights, no phone, no TV, just lay in bed until you fall asleep. And that should reset you.
Whatever you do, don't fall asleep until 2200 hours.
If you need to, take energy drinks, do some jumping jacks, put tea bags under your lip like tobacco chew.
Even if you fall asleep early (like 20:00 tomorrow) then that’s likely fine - if you get up 8 hours later that’s 04:00, which might be a bit early but shouldn’t mean you’re too tired to finish your day. And most likely you’ll get a bit more sleep than that and get up at 6ish.
Assuming an 8 hour workday, and allowing an hour for getting ready in the morning and commuting to work, that means OP has been awake for 24 hours at the end of their work day. That’s a serious amount of sleep deprivation for one not used to it. Depending on the type of work and the commute I wouldn’t recommend that. Getting a little sleep is better than none, even if it doesn’t feel like that when getting up.
Lmao literally did exactly that on Sunday. I slept until 3 because of a hangover, allowed myself to pull things together, and then did house work before running errands. Sleeping again at 11pm was easy
I find after drunk sleep I'm still tired anyway and can sleep even after monging out and eating crap all day
Go to bed at 11. I don’t really see that as being that hard. Start prepping for sleep an hour ahead of time. Put down the screens and maybe read a book. Take some melatonin.
I both accept my inevitable fate of exhaustion for tomorrow as well as I take a bunch of melatonin before I go to sleep that night
Is this hypothetical or did you goof?
This is the situation I am in right now. It hasn't happened for months but I really needed to catch up on sleep, apparently. It used to happen all the time and I would just pull all nighters but that started giving me really bad anxiety when I'd have to go out into the world on no sleep.
Thinking I'll just take whatever sleep I can get then force myself out of bed in the morning, and try not to lose the plot with the irritating people I have to deal with at college.
Does melatonin work well for you?
I also struggle with insomnia. Most people who take melatonin don’t understand how it works. They pop it right before bed and expect it to make them tired. It doesn’t induce sleepiness per se. That’s probably more of a placebo effect if people are popping it at bedtime. I’d talk to a doc about a prescription option if you regularly struggle with sleep. Something like Trazadone is pretty safe and not addictive.
For tonight, just accept that tomorrow will be tough. You’ll survive it though.
Yeah, it works really well for me, but I also have taken it since I was young whenever I needed/wanted it, so it might just work well for me. I'd recommend starting with like a 5mg, give it an hour to work, then if you still don't feel tired, I'd take another one.
Worst case you'll still have to deal with the shitty situation with a slight melatonin hangover (I warn you in advance that it can happen, but it usually only happens if you take too much and it can't metabolize before you wake up. You're just very sleepy until it's done)
Best case, you end up going to bed earlier than normal and you feel fine in the morning.
Good luck!
I don't take any medicine. Instead I simply go about my chores, eat a healthy meal, avoid electronics after 20:00 and go to bed at the usual time, i.e. 22:30. After that just wait for sleep.
Well, you should get roughly 7~8 hours of sleep so you go to bed around 11pm. Thankfully I don't have any issues falling asleep.
If you slept in a lot and have a few extra hours in the bank, you could push that 11pm to like 1am or so. Just try to return to a normal sleep schedule ASAP.
I wake up at the same time every day. I usually go to bed around 11pm and wake up at 6am. Even if I go to bed a little later, like 1am or go to bed sooner like 10pm.. I still wake up at exactly 6am. Once you do it long enough, your body just wakes up naturally. I always wake up a couple minutes before the alarm.
People really shouldn't sleep in excessively on the weekend. If you have a healthy sleep schedule Mon-Fri and then go to bed at 5am Friday and Saturday night.. you're essentially undoing all the healthy sleep habit you build during the work week. Sleeping in a little is OK.. so instead of 6am wake up 7:30am or something.
If the problem is you can't fall asleep, there are the common tips. No screentime an hour before. Try reading a book in bed, that always puts me to sleep within 30 minutes. It's easier to sleep if you're eating healthy and exercising. Increase your A/C so that it's around 70 degrees F and get under the blanket. And if you just desperately need to sleep because tomorrow's an important day then I don't see a harm in taking a benadryl. Just can't make a habit out of it.
Considering I slept 2 hours (1-3 PM) I would go to bed at 10-11 PM and still be fine. If I sleep more than 2 hours, well, go to bed anyways but don't push myself that hard to sleep