Sleepness. Other sleep related problem?

Hi, your sleep cycle does seem to have shifted. This may be due to many reasons( stress, work timings, work pressure , alcohol, night partying etc).  If you want to shift your cycle back to sleeping at say 11.00 pm - 8.00 pm, you should follow a sleep routine. Sleep at almost same time everyday, try and be off all electronic gadgets and mobile etc atleast an hour before bedtime.Do not consume stimulants like tea/ coffee/ alcohol about 3-4 hours before bedtime.  Have a warm shower before bedtime. Take half a cup of warm milk nearing bed time( this releases tryptophan, helps sleep better). Eat dinner atleast 2 hrs before bedtime. Practice breathing techniques to relax yourself . Take time out to exercise in the day time . You may need a prescription of sleeping tablet like Zolpidem for a short period of time to help you shift your sleep cycle, but following  the sleep routine will be beneficial in the long run. Hope this helps, All the best!