go bed at 00:00. Get up at 09:00. Simple as that.
Go to bed at a reasonable time, and stay in bed (without devices of course) till the next morning even if you can’t fall asleep. Then repeat this process and your sleeping schedule should be fixed in a day or two.
Also Melatonin spray can help you a ton with this
sleep at 22:00-23:00 wake up at 07:00, you dont have school or a job? why is ur sleep pattern like this
you are in the right direction with trying to stay up at 10pm, but when you wake up at 3/4am, you need to try and stick with it and you will create a flow over time
Retired professional degenerate who was basically a zombie for 3 years here:
Be productive, get tired through the day,, turn off phone and monitor for 30 mins before bed, eat healthier and exercise, voilà! Now you can sleep like a normal person.
how old are you? i guess you are below 16
It’ll take longer than a day
Same thing happened to me, your circadian rhythm is fucked. I can't go to sleep before 4-5 am.
If you want to adjust your sleeping time for example: to get up in the morning, you need to sit through the night and most of the next day, so that you fall asleep quite early, then your body will again learn to get up in the morning, because in the evening you will already be sleepy.
It works like that for me, but I sleep when I'm not working.