Ok early in the morning when the sun is about to rise wake up go outside an watch the sunrise. This will help reset the clock.
Also when it reaches Midday get a pair of dark sunglasses and put them on for the rest of the day. This fill fool the clock into thinking the day is ending quicker than it is.
Clear your bedroom of all entertainment devices, books and computers. You need to give your brain the message that your bedroom's only purpose is for sleeping in. Thus when you go into your bedroom your mind will start to turn off.
Install lights that you can adjust to make them dimmer. So after you have had dinner turn as many lights off as you can and dim the ones you need. This will also tell your brain that the day has come to an end and it is time for sleep.
If you can't fall asleep until early morning hours, the best way to get everything back is not to go to sleep that night at all, and NOT to sleep during the following day (that's the most crucial step!) and then in the evening, go to bed early and sleep the sleep of the dead. After that everything resets to normal. :)
You would need to force yourself to stay up until the bedtime you are aiming for. It might be difficult at first, but you'll get used to it.
never use the sunglasses. its a bad habit to get into. use a dark blanket to put over your window in those certain days. im a 4 year insomniac. it takes work to put up so u never want to get into the habit of doing it every night u stay up.
It would take a while.
But if you switch off and go to bed at a particular time every day , within a span of 3 weeks your schedule should get to normalcy ( in absence of any medical conditions which prevent you from sleeping).
Initially it is a bit boring, but trust me . It works. It worked with me.
stay awake. Instead of letting yourself fall asleep at 6am, stay up all day until whatever time it would be normal for you to go to bed, and when you get in bed make sure you put away your phone and your laptop and any other distractions that could hold your attention, so that you can fall asleep in peace.
When you discover this answer could you please tell me?
Seriously? You want to ask those of us up at 3am?
Go to bed
That was advice. Not mockery. Go to bed. Sleep according to your plan
Actually, it's sound advice. I have the same issue. But if we choose a time to sleep and position the body and mind to obey, the chances of it happening are far better than if we sit up and hope for sleepiness to dictate when we lie down.
At the end of the day, this is advice. You can choose to pick it up or choose to leave it. Don't get argumentative.
I'll let that pass. Have fun.