Tips for Getting Back on a Sleep Schedule

I've just recently got my sleep cycle to be better somehow. I did that cause I went to bed early, a couple nights, cause I was sick. I noticed that, what time I wake up at the beginning, of the day, really affects... what time I go to sleep, at the end of the day. For me, I'm awake for an average of 12 hours from the time I wake up, I have to be up for at least 12 hours, to feel like I've been up for the day. I suggest you try to keep track of how long you're up each day, so you can figure out your average amount of hours you're up each day. Once you know this, you should set an alarm to to wake up for the next day. (For example, if you need to be up at least 12 hours, and you have to wake up at 8am, then you should feel tired or want to go to bed by 8pm later that day.) Knowing the average amount of hours you're awake, helps you to determine what time you should wake up ,and what your bedtime should be. With sleeping, if you have a problem with overthinking or anxiety,then you should journal out your thoughts before bed. Listening to calming music like lofi music, and watching a really calming show before bed, can also help you sleep. I'm not sure if you dream often... but if you do, then you can incentivize yourself, by thinking that you can get to have a good dream, by sleeping.

I'm not sure if you like tea, but drinking tea and reading a complicated book before bed (like one about the brain) helps

I saw you said you have a one year old, what do you do to put her to bed? When I think my 1 year old son needs a transition to wind down for bed, I give him a warm bath and hold him dress him in something cozy, sometimes read books in bed, turn the lights darker and darker, and listen to music - we listen to the Spotify playlist "Peaceful Piano"

I usually take diphenhydramine to help me sleep, works super well. Could try setting an alarm to take that until your schedule gets more consistent without it?

Sometimes not on purpose

Sometimes to fix my sleep schedule. I stay up all night

if you have an iphone you can set a sleep schedule your alarm/clock app!