Im currently enjoying my holiday break before poly starts and i have formed really bad sleep habits during this time. I keep going to bed around 2 or 3am and have been waking up at 1pm. My lunch as become my breakfast! Not fun at all as it feels like im wasting my whole morning and waking up early when i have plans is extra difficult. I think the problem is that i keep wanting to use my phone to doomscroll or have sudden urges to watch my favourite show when im well aware that i should be going to bed soon. But i just keep using my phone even when i feel horrible about it. I miss eating breakfast at actual breakfast hours
Hi @xmaswaffle,
Thank you for sharing how you’ve been feeling—its great to hear that you are enjoying your holiday break!
It also sounds like you’ve been reflecting a lot on your current habits, and that’s such an important step toward creating the changes you want. It makes sense that staying up late and waking up later than usual would feel frustrating, especially when it’s affecting how you enjoy your mornings. It’s great that you’re aware of how this is impacting your day—it shows how much you value your time and want to make the most of it.
You mentioned that using your phone at night feels like a hard habit to break, even though it leaves you feeling bad afterward. I wonder if the phone is helping you unwind or pass the time—does it feel like it’s become part of your relaxation routine? If you think back, when was the last time you felt like you had a good balance between using your phone and getting to bed on time?
It’s really encouraging that you miss having structured mornings and enjoying breakfast at actual breakfast hours. That’s a great insight into what matters to you. Starting small might be helpful here—maybe setting a cutoff time for phone use or creating a calming bedtime routine could be a step toward easing into sleep earlier. But you don’t have to change everything overnight; small steps, even tiny ones, can help you feel more in control.
Your awareness and reflection show that you’re already on the right path. You’re not stuck—you’re figuring things out, one step at a time. If it feels helpful, we can explore what those steps might look like together. Let me know what feels manageable to you right now, and I’m here to support you. 
Same here! Am a 4am sleeper in poly too. I have struggled very similarly like you during the holidays. I have some self care strategies and mindsets I have developed over time, which helped me to gently work towards sleeping earlier!
(I admit I still sleep late sometimes so i am still a work-in-progress) Here are some things I have been doing so far:
-I try to wind down at least 2h before bed, I take slow, warm showers before bedtime to make myself more sleepy.
-You can try drinking milk which increases your melatonin levels (sleepiness)
-Having a light warm supper might help
-If you drink coffee/tea, best to take it before 2 or 3pm. For me it affects my sleep.
-Doing things I enjoy before bed, such as bracelet-making, colouring, gymming or walking outside
-(optional) I used to struggle with sleep problems and loneliness, so sometimes to sleep better I talk to mindline 1771 / a friend over phone call
-writing down any worries and busy thoughts on paper before sleep / journalling
Hopefully some of these help!
Hey @xmaswaffle,
Thank you for sharing what you’ve been feeling over your holidays. I find it great that you’ve noticed some habits that have been affecting you, and that’s always the first step in changing.
I hear that right now, you’re sleeping and waking up late, and it makes you feel that you’re wasting your mornings away. I also hear that one reason you’ve realised was the use of your phone. I think perhaps taking small steps in changing may help. Maybe you could try pushing your nighttime routine forward by 15 minutes and waking up earlier by 15 minutes everyday? Additionally, maybe you could try doing something that tires you out during the day, like exercising.
Know that changing takes time, and be kind to yourself even if there are days where you seem to go back to these habits. All the best 