Who do I contact?

Get a kid between 1-4 years old

Get a newborn and you won't have to worry about sleeping at all!

It's a lot easier than people think, in my opinion.

Light is the main thing that sets your circadian rhythms. If you want to sleep at 10 PM, turn off the lights around that time. Fully dark. No phone. Maybe even blackout curtains. Better if it's every single night, including weekends.

Listen to music or a podcast if you're bored laying in the dark. But no light after the time you want to sleep.

You won't fall asleep at 10 the first night. Or the second night. But it'll slowly get earlier and earlier every night.

I've done this many times. When I worked early mornings, I easily adjusted to falling asleep at 8PM by shutting off all lights consistently every night around 7:45.

I've been sleeping at 9pm and waking up at 8am fairly consistently for several months now. Still waiting on that elusive 6am wake up time.
- 11 hours of sleep a night sounds like heaven
Yeah. I used to be a night owl and then became a meth addict (whoops) and didn't sleep much at all for a while. When I got sober, reclaiming my sleep was the first thing I did. Proper sleep hygiene is all. Hide any clocks in your room. Go to bed at 10. Set an alarm for 6am for a few months. When you start waking up at 5:58, you can stop using the alarm. You can use the extra 2 minutes you've gained to wonder who the hell you are now.
- does being a night owl make me more susceptible to becoming a meth addict?

Step 1) Exit Puberty

Step 2) Have a real socio-economic incentive to get up at 6am.

Step 3) Stop drinking caffeine after 4pm. Stop drinking booze after 8pm. (Stop drinking booze entirely, even)

Step 4) Gene Therapy

Step 5) Find out if you snore. If you're snoring, you're not going to get enough sleep during the night, which will make you groggy af in the early morning.

Step 6) At 6am, when your alarm clock goes off, it helps if you really, really, really need to pee.

Step 6. Got it just drink before bed but then still have to piss middle of the night and then refill bladder mid night.
- Step 7: as soon as you get up, eat a meal. It helps set your internal alarm clock.
- 🧠
Some people are just genetically nocturnal. I had one grandparent who was early to bed. Everyone else in my family is somewhere between 12 and 2 am. As we get older we seem to need less and less sleep though. By 70, my nan was averaging 4 hours. Up to bed at 1, up a 5am to teach her 6am colege classes.
My other grandma slept 3x 2 hour bouts thought the day my whole life. 2hr nap around lunch, another after dinner, then shed be up til 2am, and 'go to bed' just to be back up around 4am. I think that had somwthing to do with her living most her life off the grid and having a wood stove got heat her whole life.
- Some people are just genetically nocturnal.
  Sure. See Step (4).
  Although, you tend to require (or, at least, feel inclined towards) less sleep as you age.
  I think that had somwthing to do with her living most her life off the grid and having a wood stove got heat her whole life.
  Better than needing to piss is waking up freezing cause your feet are out of the covers
- I have a little theory for why that is. I think back when we were tribes, having a certain percentage of the population be comfortable staying awake during the night helped protect us from other animals during the night.
You're missing one big step and that is consistently keep this routine. For best results you have to keep it going through the weekends as well.
- In my experience, you can fudge the weekends by an hour or so and you'll be fine. But yes, if you're sleeping till noon on Saturday and Sunday, your circadian rhythm will be fucked on Monday morning.
Explain 4 please. And with 5, if you do snore, then what? How do you solve it?
- 4 doesn't seem to be a real thing because the only gene therapy for sleep that I could find were trials centered around GT for sleep apnea.
  Listing gene therapy like you can just go to the doctor and request it is pretty disingenuous since insurance companies will make you jump through 10,000 hoops before even attempting something as expensive as gene therapy.
- 5 is a sleep apnea thing. i snore (very lightly unless i'm congested) but don't have sleep apnea. snoring can be an indicator, but there's not a 1:1 correlation

Get a job with consistent hours that suit that kind of sleeping schedule.

Or do what I did, and find a job with hours they already fit your sleep habits. You can still stay up all night go to bed at 5 am every day, when your shift starts at 2! :D

For those actually wanting to do it: you start with the morning, not with the bed time. Regardless of when you go to sleep, gotta force yourself up a the time you want to wake. By the time 10p rolls around, now you're ready for sleep. But you're gonna start off with a very sleepy day.

Exaxtly. I similarly feel that keeping a regular wakeup time is more effective than going to bed at a regular time.
Wake up on time no matter what, no naps, and follow good bed time hygiene (caffeine, screens, temperature, etc). It will take some time but your body will adjust.
Plus it helps to meditate before sleeping as it'll increase the sleepiness before hitting the bed

maintain a routine. Actually get up when your first alarm sounds. Do real physical activity during the day (every day, but less on off days is ok). Don't consume stimulants within 8 hours of bedtime. Don't consume too much depressants (this includes alcohol). DO NOT TAKE A SCREEN TO BED WITH YOU.

Hit most of these and you should be ok. If you're doing all of them and it still isn't working, maybe see a doctor.

Usually I will use a screen in bed, it helps me get to s
- oh no chuck norris got to him before he could finish his sentence 😞

Get a dog. I'm now forced to get up early to take it out, otherwise it will pee on my bed.

(Do not actually get a pet if you cannot take care of them.)

Also, children will do this to you.
(DO NOT actually have children if you are just trying to wake up earlier.)
- A tamagotchi will also do this.
  (DO get a tamagotchi if you are trying to wake earlier)
- Did the trick for me!
- my kid has started waking up later...
Even better, try two puppies. Sleep will be your last problem now.
I am up at 5:15 every weekday, my dog stays in bed until I make her go outside and pee before I leave at 5:55. If left to her own devices she'll want out around 9am. Mileage may vary

It requires melatonin and a bunch of alarms.

Source: me

Work in a manual labor job so you're tired enough that you actually WANT to go to bed at 10

I wish I got to wake up at 6 when I worked a manual labor job. It was more like 4:45
- Yeah manual labour jobs start earlier then getting up at 6 allows.
  I'm always blown away by TV shows where everyone wakes up, has a shower sits down makes breakfast and leave for work at like 9

After decades of thinking I couldn’t do this it was rather easy in the end. I just started being more consistent with bedtime and not napping.

I also got into running, rock climbing, and being outdoors more often. Now I wake up before my alarm.

Just keep going to bed later and later until you run the clock around.

Lol bruh I wake up at 530 so my commute is an hour rather than an hour and a half. Only reason

Early to rise and early to bed makes a man healthy but socially dead.

You get old

I sleep for longer and get tired quicker but the schedule has never been regular. So not really
- For some people though

Unironically, touching grass is how you can do this.

Going camping for several days without screen time can help reset your circadian rhythm to normal.

Yeah, if you've got no reception and there's nothing to do after dark, you tend to turn in early. Even if you want to read in the evening, I tend to do that in bed, which is a great way to wind down.

Turn 50.

Well done for making it to 10 😉
- Only occasionally :)

This just happened naturally to me as I got old…

100%. Getting up after 8 just feels like wasting the day now.
- I honestly don’t even enjoy the thought of being in bed with the sun up these days. Plus I’m in a semi desert climate so the cool air in the morning is almost intoxicating.
Same, I can't wait to get out of bed in the morning. No use laying there awake when I can have some quiet time for myself with a cup of coffee.

Simple: exhaust yourself enough over several days until you do that naturally.

Or just age
-old man

Have kids

Why would you want to? No reason to work against yourself. Learn your body rhythm and try to create a life that supports it.

The funny thing is that if everything is going okayish in your life, you can become one of these people by going to bed at 10 and waking up at 6. I'm willing to bet your life is not going okayish, though

I'm reading this at 11pm so don't ask me

3:30 am here

Here's the one trick that normies don't want you to try : Skip one night of sleep and go to bed exhausted between 8pm and 10pm with the curtains open.

I then started having a shower in the morning before work and playing 2 hours of games.

I did this many, many times during my struggles with non-24 sleep disorder. I would repeatedly stay up all night in the hopes that I would be tired enough to go to sleep at a reasonable time the next day.
Typically, one of two things would happen: either I successfully go to sleep at a somewhat early hour and then sleep for a few hours before waking up in the middle of the night unable to sleep, or I would feel tired in the early evening but try to hold on until I get to a normal bedtime and by that point I was no longer tired and I'd stay up late again even after being awake well over 24 hours.
Ultimately, my solution was to work on my own projects for a year or so (not something most people can afford to do). I ignored all requirements around sleeping and just slept when my body told me to. I kept windows uncovered and gradually, the sunlight started waking me up at a proper morning hour. For the first time in my adult life, I have a normal sleeping schedule and confidence I can be at my job on time. YMMV, but getting natural sunlight at the same time each day is huge as a circadian rhythm reset.

Drugs. No seriously. Functioning like a normal human requires drugs. Oh and lots of therapy. That helps two

That helps two
Who else is it going to help?
- The therapist's bank account, assuming you're going to a private one and not one through a socialized healthcare program
That's not a normal experience. Most people don't require drugs to go to sleep at 10, just an earlier shift and good discipline

It was the fucking worst but I started waking up early every day and then I added running to it. After about 6 months I fully transformed into a morning person. The second I retire, I'm going back, I miss the night.

Batman?
- At least I used to be.

You need a job that starts at 7

I need to get to work at 7:30a. I used to complain about it, but eventually I got used to winding down at 9:30p and going to bed by 10.

Set my alarm, get up early and go to work.

It sucked at first, but you get used to it.

Also, I have a big cup of coffee in the morning, that helps.

9pm: Welp, better start winding down.

10pm: dishes done, everything’s ready for tomorrow.

11pm: let me do one or two things on project #####.

1am: shit i need to wrap this up

4am: dangit

Don't become a morning person.

Their time will come.

Have a child and work in a factory. That did it for me. I used to be a 2pm to 4am kinda person.

The answer is CPAP.

When you get a proper night of sleep, it's much easier to get up in the morning. Since getting a CPAP, I wake up about 8 hours after going to bed regardless of what time it is. Really helps with jet lag, too.

Could also be your bed, try sleeping on the floor for 2 nights, if it gets better get a firm mattress.
Tell that to my machine. Then again I'm using like 3 year old tubing and tub and stuff... so kinda on me....

Apparently, people really are divided into morning and evening people. This has an evolutionary benefit because the group has a shorter time without at least one keeping an eye out.

So... Genetic treatment.

The trick is to move to the right timezone. Simply figure where in the world your biological rhythms align, then move there. No need to worry about jet lag or alarm clocks. You will have the schedule you desire.

Resignment to the 9-5 life

I need to go to sleep at 10 so that maybe I can fall sleep around 11, and then the opposite issue in the morning.

8 and 4, but.... I dunno

Get a cat, play with the cat or give it a treat at 9 pm. The cat will enforce bedtime

Picking up birding as a hobby is a great way to get up early. The best shots are right after the sun comes up and right before it goes down.

I wish I could bottle or teach my ability to fall asleep quickly and completely. I'd be filthy rich. Sorry, everyone. I am the odd one out.

My body forces me to wake up at 6am and I hate it. The only classes I could take to fill out my degree mean I get home at 9, barely enough time to make dinner / clean the house / have free time AND get 8 hours of sleep. Doesn't matter if I go to sleep at 2am, I'll still wake up at 6 and feel like crap. Everyone I know acts like I'm a weirdo for hopping off a group chat to wind down at 9. The times I've been lucky enough to have a schedule that works for me it becomes clear that I'm the only alert person in the room at noon.

Y'all complain that you can't do anything in the morning without sacrificing your health. I wish I could take that instead of losing my evenings. Grass is always greener.

The world is built for early risers though, jobs start at 8 or 9. With the exception of evening classes or non standard jobs you're set.
- The work world is built for early risers. Name a concert for a famous band that ever starts in the morning.

The anxiety of not catching the train to university did it for me. Go to sleep at midnight. Wake up at 5:30 to get ready.I manage to hold up for the five days of courses.

Saturdays though? A nuke could go off and I wouldn't wake up.

I like that when you fall off the wagon you do it with gusto.

Honestly, they day just knocks it out of me. I'm literally in bed by 9:10ish and don't really fall asleep until sometimes around 10. Commuting an hour each way just really sucks any life out of me.

You need go to bed at 8 PM and get up at 5 AM though

Exercise is key

I just made a conscious decision to switch about 2 weeks ago. I used to go to bed at midnight and wake up at 8:30. I now go to bed at 10:30 and wake up at 7:30 so I have time to hit the gym before work.

As you get older you get tired more easily so you naturally start going to bed earlier. This has the consequences of raising earlier.

Get a kitten or a puppy. My mom's puppy started insisting on curling up with me and, out of deference to the little guy, I catch myself resisting moving, so as not to to smash him or wake him up. Slept clean through the night a few nights in a row. I never sleep easily. Not in almost 60 years. I suppose, to some degree, sleeping with a significant other had similar therapeutic qualities but, over time, people are just bigger and you wind up fighting for covers and the like.

Never had any issue falling asleep anywhere between midnight and 8 a.m. and still getting a full restful 6 to 9 hour sleep when I worked late or overnight shifts. Now I work 8-5 because that is where the well paying jobs are and I've been sleep deprived for a couple decades.

Falling asleep in the evening to early night just doesn't work for me for whatever reason. I tried going to bed at 10:00 for a year with only a few successes that meant I woke up at 4 a.m. and couldn't get back to sleep.

Give yourself permission to go to bed at 10 PM.

I sleep at 11 or sometimes midnight and wake up at 3:30

I get up very early, and routinely have to sleep before sunset. I set an alarm for 1 hour before bed. That's when I need to stop whatever I'm doing, get dishes finished, set up my kettle, etc. Everything should be ready for my dead ass at 04:15, so I don't have to think at all. Just move, no thinking.

Just an alarm clock is enough. Or doing it the fancy way with phones, they even say when your bedtime is starting.

Yes, the surgery is done with an ice pick.