You may have a circadian rhythm disorder, e.g., delayed sleep-wake phase disorder (DSWPD) [1]. It is rare in the general population (<1%) but my intuition is th

You may have a circadian rhythm disorder, e.g., delayed sleep-wake phase disorder (DSWPD) [1]. It is rare in the general population (<1%) but my intuition is that software engineers are overrepresented. Irrespective of whether you do, there are likely concomitant behavioral issues that are exacerbating the issue. I struggled with sleep for years. I had difficulty falling asleep before 2am or so, difficulty getting out of bed, and any multi-day period without obligations (e.g. holiday) inevitably resulted in my bedtime shifting by an hour or more each consecutive night. Tried everything. Described symptoms to several somnologists, primary care doctors, psychiatrist, psychologist, etc. Last couple of years I saw improvement. What helped was: - 0.5mg melatonin 7 hours before bedtime [2] [3] - Do a CBT-I program with a psychologist --- Taking melatonin near bedtime did absolutely nothing for me. Taking melatonin at 5pm was magic. Symptoms that had persisted for years evaporated within two weeks. CBT-I is very effective for behavioral issues but it's not magic. It is expensive and take a lot of time and effort. Don't use a self-directed app or book. Find a psychologist who specializes in CBT-I. Insurance may not cover it. It will require a couple of months of effort and cost $2,000 or so. It is worth every penny. Everyone knows that light can affect your circadian rhythm, but body temperature can as well. Cold = sleep, warmth = wake. Consider investing in something that can increase temperature in the AM. Might be as simple as a space heater on a timed outlet. Might be as sophisticated as an Eight Sleep mattress. [1]: https://www.uptodate.com/contents/delayed-sleep-wake-phase-disorder https://www.uptodate.com/contents/delayed-sleep-wake-phase-d... [2]: https://lorienpsych.com/2020/12/20/melatonin/ https://lorienpsych.com/2020/12/20/melatonin/ [3]: https://slatestarcodex.com/2018/07/10/melatonin-much-more-than-you-wanted-to-know/ https://slatestarcodex.com/2018/07/10/melatonin-much-more-th...