Going to bed ridiculously late and a controversial method to fixing it.

I usually go to bed around 3-4am and I'm so tired (literally) of being like this.

My executive function and time blindness is terrible at night. I think it's also a case of revenge bedtime procrastination on top of the ADHD.

I've tried the method of getting up early no matter how late I go to bed, so that it forces you into a good schedule and makes you tired enough to want to go to bed early the next day. But NOPE. I just push through the tiredness. I've adapted to having poor sleep and being tired.

I just cant seem to break the cycle. The only thing that seemed to work is getting ready for bed early and telling myself that if I get in bed and watch Netflix...I can stay in bed as long as I want, and don't have to worry about getting up to go brush my teeth because I've already done it. Which I think is one of my issues, i'm too comfortable and I dread the nightly routine and having to stop having "fun".

But I told my psychologist this and he said it was a terrible idea, because I need to associate my bed with sleep and sex only. He doesn't encourage spending even more time in bed with a screen... and I was like.. isn't getting into bed at 10 and watching Netflix for 2 hours and then going to sleep still way better than gaming and watching tv till 3 or 4 am... and he said I had to find a different way, he was very strong on no screens before sleep. Which I know he is right... but I feel like my option is the lesser of two evils and could be a stepping stone to going to bed earlier.

Anyway do you agree? If not, what worked for you?

EDIT: Obligatory “holy shit this blew up”. I’ll try my best to reply to everyone. One of my goals is to use my phone less and occupy my time with important things, so I might be slow to reply!