by GaryM » Thu Aug 09, 2012 12:48 am
OK, first of all you are describing a misadjusted or inconveniently adjusted body clock. Your body wants to go to be later and get up later. It is best to try to move that gently.
I found that a lamp and a $20 timer helps me get up in the morning. I set the timer to light the lamp about 10 or 20 minutes ahead of the alarm clock. Be sure to get the mechanical timer. The electonic ones a utter junk, and they cost more. It takes a bit more finesse to set the time on the mechanical timer, but you'll get the hang of it pretty quickly.
If at all possible, try delaying you wake up time to something comfortable at first, and move the alarm back slowly. Some people can move 15 minutes a day and others 5 minutes a day. The further you move it, the harder it gets to move. If you sleep 2 hours late, try moving the alarm time up 10 minutes for 5 days, 7 minutes for 5 days, 5 minutes for 10 days, and two or three minutes a day until you make up the 2 hours. Change the incrments and schedule to allow it to work for you. Everyone is different on what rate of change is possible.
I know, that is not practical for you because you have to be at work by a certain time. (Heavy sigh.) Give the wake up lamp a try and see if you can get used to waking when you need to be awake. Don't sleep in on the weekends. That will only make things harder.
good luck
GaryM