Sleeping late

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Recently i wasn't sleeping till 3 to 5am my sleep has always been bad but usually its 11pm to 2am when i sleep.

If they aren't hibernating, a lot of animals get slower and sleepier in the winter. They basically just sit around and wait for it to get warmer. Why shouldn't humans get that way in the winter, too?

Switching from on call evening duty to regular day time... always interesting week.

Sleep habits improved a lot, I try to get to bed early and about the same time (have to wake up at 3AM, leaving at about 4) but takes a few days to get back into the rhythm.

Been worse, now about once a week I do have a night my brain refuses to shut down.
Sometimes I use headphones to drown my thoughts (since my teen years... 30 minutes of loud noise and focus on the silent hum afterwards... ah yes, that is now tinitus... my inner sort of permanent metronome now )

When I was 14, I liked to stay up late to escape the pressure of schoolwork and social interaction during the day.

Have you tried melatonin?

Some people are night owls by nature but that's more pronounced in teenagers, they sleep later and sleep more on average.

I take magnesium and I think its helps.