How can I train myself to sleep at night instead of during the day?

From a health standpoint there’s nothing wrong with sleeping during the day instead of at night –unless your responsibilities (job, relationships, roommates, etc.) make it difficult to get regular and uninterrupted sleep during the day. Granted, many people have trouble coordinating their life to this sleep schedule, leading to insomnia, constant fatigue, and putting them at risk for sleep-related health concerns.  In addition, some individuals are naturally more active–and awake–later in the day and evening than others, and tend to exhibit signs of delayed sleep phase syndrome.

If you want to lose your nocturnal ways, there are a few things one can try.  Some can be done on their own, but if one is attempting to make major adjustments, it’s best to consult a physician for guidance and possible alternatives to those listed here.

• Light therapy by using a light box in the morning in conjunction with reducing light exposure at night can help reset your circadian rhythm.
• Melatonin can also be used to signal your body that it’s time for bed.
• Chronotheraphy is often used for those who are trying to shift from sleeping during they day to sleeping at night.  Since it involves some extreme actions–such as pushing your bedtime back until your body adjusts t0 a more “acceptable” time–it’s best to follow the guidance of one’s physician or sleep doctor during this process.

For those who don’t sleep during the day, but want to get to bed earlier, minor phase advancing–adjusting your bedtime and rise time by 30 minutes–might help.

Related Questions:

• Why would using light in the morning help you fall asleep at night?
• How does light impact the circadian rhythm?
• What is the best sleep schedule for people who work rotating shifts?

Still have questions?  Ask yours here

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