Ok, now that we have established the basic framework I'd like to show you the schedule for the first week.
It doesn't matter what your current sleep cycle is so far, because the first key point is that you stop eating at 3pm until the next day at 7am.
It's okay to stop earlier, but 3pm is the deadline.
It's also okay to drink water after 3pm, but nothing else.
After that initial step the schedule for the first 7 days is a follows:
Midnight to 1am:
Turning off all electronics (Computer, Stereo, …) and unnecessary lights.
The lights that need to stay on have to be dimmed down as to slowly induce the night. Get ready for bed (changing clothes, brushing teeth, …).
If you have time left before the next step (and you should definitely have some left) just engage in "low profile" activity. (Light reading (books,
magazines … NO electronics), watching the sky, …)
2am to 7am: "Sleep Hours" (Stay in bed no matter what)
Get you of bed immediately, make your bed and leave the bedroom.
You are not allowed in it until 2am the next day.
Turn on every light you got and let every bit of sunshine in your house.
(A full spectral lamp for 30-60 minutes helps this process)
Have the mandatory breakfast.
After that you can eat the way you like it, but never forget to drink enough water during the day.
7pm: The deadline for eating. After that only water is allowed.
Repeat the above steps for the first seven days.
You might have noticed that there are only 5 hours of sleep in the first week.
This is key to get you onto your new sleep schedule.
In combination with the 16+ hours without food on the first day your body will slowly adjust to the new schedule.
During the following three to four weeks you just change your "Sleep Hours" from 10pm in the evening until 7am in the morning giving you 9 hours of
"Waking Hours": 7am to 10pm
"Sleep Hours": 10pm to 7 am
Breakfast: Between 7am and 8am
Last meal: Before 7pm
Avoid caffeine, sugar and especially alcohol 4-6 hours prior to sleep.
It is not going to be easy, especially in the first week, but if you follow the schedule exactly you will get the result you want to have.
Never let yourself "off the hook" and go to bed 30 minutes later.
If the schedule says "10pm: Go to bed. Lights out" just do it.
It is very important that you stick to the plan as I described it above, because you can only form a "habit" when you do it right
After that initial month you can vary the time a little but, but remember to keep yourself on a schedule and set the time to go to bed in the morning
and the time to get up in the evening. That way you avoid the trap of "Just 30 Minutes longer in/out of bed". If you set a time, stick to it.
In conclusion I'd like to add that there is another reason a lot of people "choose" to sleep during the day and be awake at night.
A fifth of the population can be called "Highly sensitive persons".
These people perceive light, sounds and a variety of others things in a different way than other people.
From what I've read on this thread I think some of you fall into this category.
Sounds are "too loud" or "nerve-wracking", lights are "too bright" and so on.
Being on a sub-optimal sleep schedule increases these feelings.
So people shift their sleep schedule and find that the are better off during the night where less of these disturbing factors (light, sounds, …)
(Needless to say that this is not the best way to cope with it)
Maybe you should give the above mentioned method a try and really follow it through this time no matter how miserable you feel during the process.
We do not grow while taking the easy path;
We grow by overcoming great, challenging and devastating obstacles.
Good Night to you all