My sleep is so off. Sleep until 1pm. Can't get normal

My sleep patterns are off. I sleep until 1pm and don't want to sleep until 3am. I want to get on a normal schedule but don't know how. If anyone has any ideas I would really appreciate help, Someone said something about a blue light. What would that do?

Melatonin helped me get into a good sleep routine. That was 3 years ago and I am still on a good sleep schedule. I took it around 10pm every night and went to bed as soon as I felt the tiniest bit sleepy, if I pushed passed the sleepyness it would not work. I also make sure I get outside/in the sunlight every morning for at least 10 minutes to help me wake up. Hope this helps

This is likely common sense, but when this happens to me I force myself to get up earlier although I've gone to bed really late, and then I'm exhausted for the day (it's good if u have plans/ r busy, so u can't get back into bed), and then I can get yo sleep earlier that night. And that's a great sleep as I'm so exhausted.
Not sure about blue light....

I feel the same way, I kept trying to get up this morning but kept falling back to sleep and didn't get up for good until around noon.

Melotonin
Chamomile teas
Ambien
Lunesta
Trazadone
Remeron
All can help get back into a normal sleep cycle. The ambien and Lunesta are supposed to be only used for like a month to get your circadian rythyms back to normal. Depression and antidepressants can both cause a messed up sleep cycle. Are you on any meds?

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Personally I've found a good amount of physical and mental stimulation is required to get my sleep schedule in order, otherwise I'm like you and can't fall asleep till 3, 4, or 5 AM and end up sleeping till noon or something. I often even will try to go to bed early but simply can't fall asleep.

That being said, if I get about 30 minutes of exercise in my day and a healthy dose of mental stimulation as well (having to think hard at work, socializing with friends, trying to learn something new), I usually get tired and will be able to sleep well and not want to oversleep either. Like someone else said, it's been important to really go to bed as soon as the sleepy window hits, otherwise I usually will end up becoming awake again and not be able to go to sleep again till 3 or 4 AM.

I slept until Noon again today but to be fair I didn't get to sleep until 3:30 AM since I was out, I take Melotonin as well.

I take 6 mg of melatonin at night (I was taking sleeping pills for a year but I switched b/c I don't like them.) It sounds like a lot but it works for me! Also if noise is an issue you can try earplugs and white noise..I have a noise machine w/ different settings so its really nice! it blocks out my neighbors music that goes on from 1am-7am!!

other things that help is to make sure that the temp in your room is cool enough, I've heard that ~65 degrees is good. Making time to exercise every day also makes a big difference.

I've had sleeping issues for the longest time and all these things help me!

I take 6 mg as well, which I believe is 1 tablet.

Melatonin should never be taken by women who are in their child bearing years as it can raise the likelihood of birth defects in your future children. With that exception melatonin is a good idea in most cases. Also, this may sound odd but if the head of your bed where u lay ur head down at night is facing north u will produce more of ur own melatonin. ..something about the magnectic poles and all that. I have Circadian Rhythm Disorder and my sleep cycle is 3 or 4 am until 10 or 11 am. I just choose to sleep when my body wants to. My Dr. says that is the healthier option since i have the freedom to do so.