How can I stop sleeping late and start sleeping regularly again?

Sleeping late or a few hours of sleep is a bad habit of mine. It is hard to transition back to my regular sleeping schedule no matter how early it is. Is there any way possible I can do it asap naturally? Thank you.
Asked by Kels

Hi Kels,

This is a great question that you raise.  A few things that are coming to mind for me are: 

How long have you noticed this pattern?

How many hours of sleep do you generally get?

One of the main reasons why we may sleep late could be related to other symptoms that we are experiencing so I'm always curious to know if you are dealing with any depressive symptoms that could potentially contribute to this.  I also want to make sure you know that I'm not making any assumption that you're dealing with depression but again, this could be one of the reasons why you're experiencing this.  I'd also like to know if, when you wake up, do you feel rested or do you often wake up feeling extremely tired?  Some of these factors can definitely impact sleep.

Additionally, what does your sleep hygiene look like?  Sleep hygiene is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.  What are your routines before you go to bed?  Develop rituals to remind your body that it is time to sleep, like relaxing stretches or breathing exercises for 15 minutes before bed.  

It's also important to be as consistent as possible.  Avoid taking naps during the day. If you can’t make it through the day without a nap, make sure it is for less than an hour and before 3pm. Also, is your daytime routine the same?  Even if you have a bad night sleep it is important that you try to keep your daytime activities the same as you had planned. That is, don’t avoid activities because you feel tired. This can reinforce the insomnia.

I want to acknowledge that these can be things that you are already doing and if that is the case, we can further discuss what may be getting in the way for you. I'm very curious to know what you feel has changed from the time that you did have a normal/consistent routine to now.  Have you made any significant life changes or changes in schedule that could be contributing to this. Let's not forget, daylight savings has also been a difficult transition for most folks!