Fix Your Sleep Schedule

Fix your sleep schedule

Also called Circadian rhythm, Messed up sleep schedule, Night owl, Body clock

3 min plan40 min with every studyUpdated Sep 28, 2026

Who it's forA man whose sleep runs late: he cannot sleep before 2am and cannot wake for the day.

When to see a doctor

You cannot move your sleep at all after weeks of trying, or it keeps you from work or daily life. See your doctor and ask about delayed sleep phase.
Breathing that stops and starts in sleep, gasping or choking noises, or feeling very tired every day. This can be sleep apnea.
Low mood, no motivation or no interest in things, most of the day, every day, for more than 2 weeks.
Bipolar disorder, or days of high energy needing little sleep. Lost sleep can trigger a high: shift your sleep and use a light box only with your doctor.
An eye condition, or a medicine that makes you sensitive to light: ask before a light box.
Epilepsy, a blood thinner such as warfarin, liver or kidney problems, or an autoimmune condition: melatonin only through a doctor.
Alcohol, caffeine or nicotine, cannabis, drugs like cocaine or ecstasy, or steroid tablets can all keep you awake. A medicine you think is doing it: ask your doctor or pharmacist before you stop it.
Feeling sleepy while driving. Do not drive.

I am not a doctor. This is not medical advice. This is self-education. Every dose on this page is the one a label or trial used, quoted from it. It is not a prescription. Talk to a physician who has your history before melatonin with any of the listed medicines or conditions, and before a light box with an eye condition or bipolar disorder.