Want to get up earlier

Hi, I am trying to wake up at 9am. I currently get up at 4pm and sleep around 6am. So I sleep from 6am to 4pm - almost the exact reverse of what I want to do.

I don't work and receive disability but I want to get up earlier because sunlight is good for my depression and so is interacting with the waking world. Can't get as much done, either.

My therapist suggested forgetting what time I go to sleep and getting up at 9 no matter what and not taking naps. Eventually it should get easier - Real problem is that I don't HAVE to get up and I know it. I've tried creating a schedule for myself but since its not tied to incentive, it doesn't work. (Like trying to psyche yourself out by setting the clock 5 min fast...you still know you did it - so you subtract 5 min and get the correct time) So I go back to sleep. Not good. I almost always feel guilty once I wake up.

How can I more effectively prepare my body and mind to wake up, no matter what, at 9 am? I can't even take on new obligations until I deal with the harmful schedule that I have because its linked with my depression. I welcome any ideas y'all have.

Hi,

There have been studies to show that quite a few depressed people tend to sleep during the day and stay awake at night. This isn't good, as you've implied, because we get most of our Vitamin D through the action of Sunlight on our skin (and Vitamin D deficiency has been linked with depression).

It will take a while for you to get used to a new schedule of sleeping, but I know that you can do it. The best thing to do is to use an alarm to wake-up. Regarding going to bed in the first place though, you should set yourself a bedtime right now, and aim to be in bed by that time each night. For exaple, try telling yourself to go to bed by at least 00:30 each night, and then set your alarm for 8 or 9AM.

Kevin

I think your therapist has the right approach, but maybe not the solution you need.

You WILL need to just start working into a new schedule. My advice is to work your way 30 minutes to 1 hour at a time, inching your way to the time you want to fall asleep.

It's also very important to your sleep cycle to get sunlight as soon as you wake up.

Learn more about that by clicking through to some cures for insomnia.