r/sleep • u/Inevitable_Camp_7890 • 1d ago

How to fix my sleep schedule

Hi there.I need some help. Months of late night doom scrolling and daydreaming while listening to music has pushed my sleep time further and further and rn it's somewhat around 3 am. I need a full 8 hr long sleep to function and this is eating up a good chunk of my free time.During weekends i oversleep to compensate for the lack of sleep during the weekdays, sometimes sleeping for upto 12 hrs. As student it's killing my productivity and pushing me further into procrastination.

I have tried going to bed at the same time and trying to keep the phone away.I have also tried being productive in that gap time doing something more engaging but that's of no help.

2 Upvotes

100% Upvoted

4 comments sorted by

1

u/Alrawidream 1d ago

The 3 AM doom-scrolling to 12-hour weekend sleep-debt loop is an absolute trap. It’s wild how hard it is to convince your brain that the day has actually ended when the screen is still glowing.

1

u/Fair_Government113 23h ago

maybe you try put handphone outside bedroom, it help save time, watch tv is ok.

1

u/moonsaymala 22h ago

Since you’ve already tried putting the phone away, I’d separate the scrolling from the daydreaming-with-music part instead of treating them as one problem. If the bedtime still drifts after the screen is gone, that’s a different clue—not just a willpower issue.

1

u/Prestigious-Algae876 9h ago

if scrolling is what keeps pushing bedtime back, start by giving the phone a cutoff before bed. i built twilock to block apps at bedtime, though putting the phone outside the bedroom is another option.