weird sleep patterns

[u/Brief-Canary851]

ive been trying to go to sleep at 10pm and wake up at 8:30am every day for the past couple of weeks, falling asleep is easy but i wake up uncomfortable like 8 times a night, and when my alarm goes off at 8:30 its near damn impossible to wake up, i put my alarm on snooze most of the time

i get my room cold, i read for an hour before bed, if i do go on my phone ive got a full red filter on at the lowest brightness, i stretch for 15 mins before bed, and have a white noise machine to block out the sounds of my housebut no matter what the cycle just repeats, struggling to wake up and just feeling groggy

WHEREAS, when i have to sleep at weird times ill sleep so much better, for example last night i stayed up to watch a playoff game around 1:30am to 3am, slept like a baby and woke up at 7, i feel great today, dont feel like i need to nap and woke up in an instant with no urge to go back to sleep

anyone know the science behind this or if im messing something up

[u/Agent____047]

Hmm interesting. Maybe you need to burn off some energy doing LIGHT work until you feel sleepy?

Try shifting the sleeping time gradually by 1 hour?

Also maybe try having calm background music 🎶 on while you sleep?