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Message: <blockquote data-quote="Piratecat" data-source="post: 898969" data-attributes="member: 2">So you're sleep deprived when you get up at 8am. This fatigue is lessened due to daylight - you probably got sleepy about 1-2pm - but caught up to you in early evening. While there's nothing wrong with sleeping in 4 hour blocks of time, you managed to phase shift yourself by sleeping Friday evening and staying up all Friday night. By phase shift, I mean that you've effectively moved the timing of your biological clock backwards by eight hours. By Saturday, you're effectively living on a schedule that would work pretty well in Hawaii.  Note that by only getting 5 hours sleep here, you're setting yourself up for fatigue that you'll have to burn off with more sleep. And here's where you're burning off that accumulated sleepiness by sleeping for 11 hours. Nevertheless, you've now locked your 5am-3 pm sleep schedule into place pretty solidly. That will make it very hard for you to even feel sleepy until early morning.As you see, you can't feel sleepy until early morning. Getting up at 9am is a pretty good step towards dragging yourself back onto a normal schedule, but your two hour nap is refreshing enough to banish sleepiness for the rest of the night.Presumably, you'll be sleeping until 3pm or later today.  The best way for you to get back on a normal schedule is to stay up all night and all day tomorrow. Don't drive - you'll be at terrible risk for suffering microsleeps behind the wheel - and do something active during the day. Gets lots of sunlight early Wednesday morning, exercising if possible, and avoid bright light Wednesday evening. Don't take any long naps; if you can't keep your eyes open, take a 20 minute catnap, but no more.Then try to go to bed at 10pm Wednesday night. You'll have some insomnia, but get up by 9am Thursday morning. Again, catnaps to keep yourself going, and bedtime at 10 pm Thursday night. You'll have some grogginess and irritability, but you should be back to a normal sleep schedule by Friday.The key is consistency. You're effectively creating jet lag for yourself, and that'll play havoc with your sleep patterns.  <img src="https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f642.png" class="smilie smilie--emoji" loading="lazy" width="64" height="64" alt=":)" title="Smile    :)"  data-smilie="1"data-shortname=":)" /></blockquote>

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