I know this is WhitePeopleTwitter, and not a direct ask; but the easiest way is to tackle it from the wake-up time, rather than forcing yourself to try and fall asleep at 10pm.
Pick a day with few responsibilities, (e.g. Saturday ) that way you won’t be too negatively impacted if you don’t get enough sleep. Set MULTIPLE alarms to 6am to force you out of bed; proceed with your day as normal, minimise screen time and bright lights after 9pm, and go to bed at 10pm.
Make sure you keep waking up at 6 am and don’t nap/go back to sleep; brute force your body to adapt. It should work as quickly as in 72hrs.
I know this is WhitePeopleTwitter, and not a direct ask; but the easiest way is to tackle it from the wake-up time, rather than forcing yourself to try and fall asleep at 10pm.
Pick a day with few responsibilities, (e.g. Saturday ) that way you won’t be too negatively impacted if you don’t get enough sleep. Set MULTIPLE alarms to 6am to force you out of bed; proceed with your day as normal, minimise screen time and bright lights after 9pm, and go to bed at 10pm.
Make sure you keep waking up at 6 am and don’t nap/go back to sleep; brute force your body to adapt. It should work as quickly as in 72hrs.
This is the way! You gotta stick to it on the weekends. No exceptions.
Personally, I sleep in till 9 in the weekends. Wake up a mess early Monday. Mondays suck but it’s still worth it gor me.
Then i’m tired and less likely to power through interupting the interesting thing i’m doing at evening.