The new one or the old one?

Frasier? You sherry swilling, opera loving, armini wearing, elitist!

Damn you Frajer!!!!

Some easy things to implement:

• Get at least 30-60 minutes of sunshine/natural light a day
• Get 30 minutes of exercise daily (even if it's just a walk)
• Hydrate

What the meme is referring to is actually called Circadian rhythm, it's the different stages of sleep that is referred to as the sleep cycle. In a nutshell, you usually go from lightest sleep, to deepest, then back again every ~90 minutes.

If you respect this cycle, you will be able to retrain your circadian rhythm fairly easily.

Your brain is flooded with the chemicals that make you feel "tired" during the deep part of sleep, so if you use a traditional alarm clock and get woken up at that time you're going to feel like shit.

Either wake up "naturally" (no alarm), or you can use one of those sunrise alarm clocks that emulate the light from the rising sun in your room and allows your brain to "warm boot" vs a jarring "cold boot".

This clock seems to be popular, but you get the idea: https://www.amazon.com/dp/B074NB5TNW

Source: insomniac for many years. Trust me, bro. ( ͡° ͜ʖ ͡°)

Sleep schedule is probably what you want fixed, there are a multitude of things to aid, in addition to the aforementioned it is also vital to have sleep hygiene if you have problems with sleep.

Sleep hygiene is a lot of things, but the main things:

• The bedroom and, most crucially, your bed is for sleeping, if you have a habit of scrolling or watching videos etc in your bed, it will be a lot harder for your brain to be like “well, im in bed now, guess ill sleep”.
• Destimulation period before bed, 30-60 minutes before bed get rid of stimulating activity. Some light reading could be okay, better would be meditation, some conversation, a slow walk.
• Sleep environment - blackout curtains, low noise or white noise (substitute sounds could be wind, rain, ocean, but not music or generally other sounds)
• Actually rigid schedule, especially for bedtime, but also wake-up time.
• Got into bed at the time but not sleepy? No screens, no reading. Darkness and your mind - meditate, count sheep, fantasise, think up a novel. Personally i love meditating on the actual process of my mind falling asleep.
• Consider short term melatonin to adjust to a sleep schedule or to change a sleep schedule.

Workout for 45 minutes at any point before 6pm

LPT: have your last meal 16 hours before your breakfast. It's going to reset your cycle in one day and you're going to be able to go to bed and get up more easily the next day.

For example if you want to wake up at around 8am, eat dinner at 4pm, set an alarm at around 7:45 and eat breakfast at 8am.

Also what everyone else said are good tips to keep a consistent schedule, what I said is more like a soft reset, but you gotta practice not using screens at night, not drinking caffeine / not using nicotine (or any other stimulants that disrupt sleep) in the evening.

2 am is late night tho. Morning is when you go to sleep.