I used to behave like this, would go to bed between 2 and 5, despite not liking the consequences (shortened daylight time, city noise while I slept in, being out of sync with others). I think I've gradually fixed it. Still working on being more regular, but these days I'm able to fall asleep at 10h30. Here's what I think helped me personally:
- learning about mindfulness (useful to stop/slow down the intense flow of thoughts. I recommend reading/listening to The Power of Now by Eckhart Tolle)
- 500 mcg of melatonin at the end of dinner. (the chewable ones sold at Trader Joe's work for me) Required read: http://www.gwern.net/Melatonin
During the transition, some days I may have forced myself to get up a little earlier so that I would go to bed earlier, it helped but I avoided doing this too often because it could affect my abilities for days. You want to sleep as much as you need but still go to bed at a reasonable time, not sleep deprive yourself to sleep. Setting your clock is a gradual thing. Maybe you can try to go to bed 15 min earlier every day.
EDIT: I'm not a doctor, and I didn't get help from a doctor for this. Take this advice at your own risk. But if you do get help from a doctor and you're offered a prescription for sleeping pills, please remember there may be healthier alternatives.
Being phsyically exhausted certainly helps. I was into hiking and spelunking and somehow in the mountains there is no need for an alarm clock, the sunrise just wakes you up. Also, there's a lack of stress and anxiety about work or what tomorrow holds, you sort of live in the now.
- learning about mindfulness (useful to stop/slow down the intense flow of thoughts. I recommend reading/listening to The Power of Now by Eckhart Tolle)
- 500 mcg of melatonin at the end of dinner. (the chewable ones sold at Trader Joe's work for me) Required read: http://www.gwern.net/Melatonin
During the transition, some days I may have forced myself to get up a little earlier so that I would go to bed earlier, it helped but I avoided doing this too often because it could affect my abilities for days. You want to sleep as much as you need but still go to bed at a reasonable time, not sleep deprive yourself to sleep. Setting your clock is a gradual thing. Maybe you can try to go to bed 15 min earlier every day.
EDIT: I'm not a doctor, and I didn't get help from a doctor for this. Take this advice at your own risk. But if you do get help from a doctor and you're offered a prescription for sleeping pills, please remember there may be healthier alternatives.
EDIT: Forgot to mention, I think exercising helped me too. If you're not exercising because you can't find the time, you could - like me - start here: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-mi...