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• Reputation: 46 Q&A: 1 0 0 32 6 0 Classifieds: 0 0 what's this? Expert: 1 topic Alt Medicine Follow Following 0 CMDodgeND

  4 0 Yes, it's frustrating when your body's clock is out of phase with your employer's clock. First I'd look at what's happening in the evening that may be interrupting the normal progression toward sleepiness. A gradual decrease in our exposure to light is a big factor in triggering the release of melatonin in the brain - normally the setting of the sun does this for us. In the modern world, however, we've got all these cool and compelling light-emitting machines (TV's, computers, iPhones, etc) that suppress the natural release of melatonin and the urge to sleep. If you can limit your screen-exposure and gradually dim the lights in your living space after 8pm, you'll increase the production of melatonin and increase the likelihood of feeling sleepy by 10. In addition to light exposure, physiologic arousal can suppress the urge to sleep. Exercise and/or stressful activities late in the day can lead to an increase in adrenal activity that can make you feel less tired. If you can keep your evening activities more on the mellow side, you're less likely to fall into this trap. If you try all these things and you still have difficulty shifting your circadian rhythm, supplemental melatonin on a short-term basis can be useful in resetting your clock. Usual doses fall in the 1-3mg range taken about 30 minutes prior to the time you want to try to fall asleep. Don't get discouraged during the process, it takes time and persistence. Over the course of a few weeks, the mornings will gradually get much easier. CMDodgeND answered in Alt Medicine about 1 year ago | Report Comment on this answer Enter your comment or ask a new question New comments are not being accepted at this time.

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• Reputation: 1 Q&A: 0 0 0 16 15 0 Classifieds: 0 0 what's this? Expert: 1 topic Alt Medicine Follow Following 0

  0 0 I was confused in your question - are you waking up an hour after you go to sleep, or an hour earlier than you need to wake up in the morning? While research suggests that we can "make up" for sleep lost during the week by sleeping in on weekends, this is not the best long term solution. In my practice I use a combination of melatonin and SAD light therapy over the course of a few weeks to help adjust someone's sleep-phase cycle. What we do know from research is that the body can effectively shift its sleep phase cycle by about 15 minutes every 3-4 days. DrSomol answered in Alt Medicine about 1 year ago | Report Comment on this answer Enter your comment or ask a new question New comments are not being accepted at this time.

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  0 0 I have the same problem--my body naturally wants to be awake from 10 or 11 in the morning until 2-3 at night. I've been working a 8/9am - 5 job for a number of years, and I've never adjusted. The only way I can get to bed early is if I take a sleeping pill (ambien seriously works). Other than that, I just drink tea/coffee/etc during the day. Some people swear by working out in the morning, but there's no way I'd be able to drag myself out of bed earlier than I absolutely have to. If you're trying to go the "natural" route, I've heard melatonin is supposed to help with getting to sleep. I don't know what risks are associated with that, or whether it works. A friend of mine once told me to try valerian with passionflower--tried it, that did nothing. Good luck. I've rather given up on trying, frankly. I'm lucky if I get more than ~6 hrs of sleep per work night. emily answered in Alt Medicine about 1 year ago | Report Comment on this answer Enter your comment or ask a new question New comments are not being accepted at this time.

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