You’re so welcome. Thanks for bringing up the topic.
I took an eight-week “sleep” class from a sleep specialist here in Seattle. He tried melatonin on those of us who can’t tolerate sleeping pills. It’s supposed to have this gentle effect to help people feel more sleepy after a few hours. The lowest dose knocked me out like anesthesia – and then I popped up WIDE awake two hours later, ready to go. LOL
Yeah, it’s overwhelming sometimes.
I know it’s counter-intuitive, but again, all the specialists I’ve talked to have focused on the wake-up time (not the going to sleep time) never changing.
I know it sounds weird, but they told my sleep class, “Set your alarm for the same time, seven days per week, and get up at that time no matter what – your body will adjust and you’ll start waking up just before the alarm goes off and getting sleepy when you need to in order to maintain that wake-up time.” It’s a trick that works on the vast majority (not weirdos like my family…heh.)
Getting light into your eyes right after your new, regular wake-up time helps normal people set their circadian rhythm, too. Some folks swear by having their morning coffee/tea in front of a light box, or putting a timer on a BRIGHT light in their bedroom set to go on at the same time every morning (here in the Northwest, it is very dark in the morning for about eight months during the year due to the rainy, overcast weather and the northern latitude).
This is why many sleep doctors are NOT fond of daylight savings time – people get their circadian rhythm set and then the time change throws everyone off for weeks. Did you know that there’s an upswing in industrial accidents and car wrecks after the time change? It’s not good to mess with Mother Nature!