5 doctors weighed in:
How can I fix a delayed sleep phase?
5 doctors weighed in

Dr. Kevin Nasky
Psychiatry
4 doctors agree
In brief: Slowly
Our body's sleep mechanisms don't like abrupt change.
Depending on how many hours your phase delay is, it can take weeks/months. First bit of advice is to slowly shift sleep/wake times. Try 15 minute changes, and then don't 'graduate' to another 15-min shift until you're falling asleep w/in 30 min at your new bedtime. Melatonin at night may help. Bright light in morning; dark as possible at night.

In brief: Slowly
Our body's sleep mechanisms don't like abrupt change.
Depending on how many hours your phase delay is, it can take weeks/months. First bit of advice is to slowly shift sleep/wake times. Try 15 minute changes, and then don't 'graduate' to another 15-min shift until you're falling asleep w/in 30 min at your new bedtime. Melatonin at night may help. Bright light in morning; dark as possible at night.
Dr. Kevin Nasky
Dr. Kevin Nasky
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