go to bed earlier
Permalink | Report

Set an alarm for the time when you want to get up and when it goes off, you just have to make yourself get up. It will be difficult at 1st because you are not used to it. It's all about routine. When you get up earlier, you will get tired sooner and then go to bed earlier. Once this happens it will be easier to get up at the time you want.
Permalink | Report

Try watching television after your alarm goes off in the morning. I watch the morning news and this helps me to wake up.
Permalink | Report

You may have to have one very hard transition day or several not-quite-so-bad ones, to get to where you need to be.

First, I've found that caffeine really throws off my natural body clock. Either I can't sleep when I need to, or I wake up in the middle of the night or sleep too lightly. I definitely can't have any after 2 p.m., and if I have more than what's in a cup of coffee during the morning I might not sleep very deeply that night. I didn't drink coffee until I'd been out of college a decade, so I had a good long experience at being a working adult before without much caffeine in my system.

I find I also get overtired when I use caffeine compared to when I didn't. So that's the first tip: look at how much caffeine you're getting, and cut way, way back. You can do it cold turkey with a bottle of ibuprofen, or stretch it out over a week or so.

Secondly, follow the general advice on diet and exercise. Don't eat late in the evening--most people would say don't eat anything after 6 p.m. And make sure you're getting regular exercise. I sleep so much more deeply when I do, although I didn't believe it when I was a teen. I didn't realize then that I just naturally got a lot of exercise when I was that age!

Third thing to try: use Melatonin or 5-HTP to help you reset your body clock. Both rely on low light conditions to signal your brain to make you feel sleepy. 5-HTP encourages your body to produce melatonin so will take a little longer to get going. But take a Melatonin about 1/2 hour before you're going to go to bed, and turn the lights down low. Do this 1/2 hour earlier each night until you're going to bed, and sleeping, when you want to go to bed. But too much caffeine in your system, poor dietary and exercise habits will make it harder for this to work.

When you are well-rested, getting up on time is not nearly as much of a problem.
Permalink | Report

I have always found that repeating to myself (out loud) as I lay down for bed what time I want to wake up works(for me). Everyone is different but it is worth a shot.

If you ever have kids that will take care of this situation as well. ;)
Source(s):
years working weird hours in a resturant before getting an office job

Permalink | Report

It isn't an impossible feat if you try to accomplish it in small stages.

You need to have an alarm clock with a really annoying alarm sound and it's better to have an electric one cause a battery can run down quickly when the alarm is going off for a long time which is probably going to happen the first few days.

Put the clock across the room from the bed. When it's on a nightstand right next to the bed, it's way too easy to reach over and shut it off but having to get up and go across the room is a start to getting up.

If you find yourself getting up between 1 and 2PM and want to wake up earlier, set a goal in small stages. For example, set the clock to go off at 12:30 for a couple of days, then move it back to 12:00, then 11:30, then 11:00, etc. Each night you should accordingly go to bed a little earlier.

If you're really a tough case, enlist the help of a friend or relative. Ask them to call you or come over at a pre-determined time. Make plans with someone for a time that will force you to get up a little earlier.

Be realistic. If you want to routinely get up at 9AM each day but find yourself sleeping till 1 or 2, it isn't feasible to suddenly expect yourself to set an alarm for 9AM and start getting up at that time without some adjustment. It likely didn't happen overnight that you started doing this so it can't be fixed overnight either. It is good that you want to change your habits so I hope you succeed.

Please try to adjust your schedule naturally without resorting to any type of medication or drugs. It's much better to just not go down that road.
Permalink | Report