Don't know what day it is or time.

Robert124 said:

The analogue clock says 6.  Is it am or pm. I haven't a clue. 

Change it for a digital clock with 24 hour display. Simple. If it is too bright then put some coloured transparent film over it to dull the output. Add layers until it is dull enough.

Allowing the disturbed sleep pattern to continue will only make it a habit I suspect. My approach would be to resist sleeping during the day (starting to drop off on the sofa - get up and go for a walk for example) so you are properly tired at bedtime.

Enhance this by working out for an hour in the runup to bed - go for a long walk, do a load of push ups / burpees etc to use up any energy and then some. Have a shower to refresh yourself and calm down then sleep.

The pattern need to be enforced for around 3 weeks for it to settle - longer if you let it be interrupted.

If you find you wake up with your mind racing then have a writing pad by your bedside an write down what you were just dreaming. It will fade from memory really fast but this will show you a good snapshop of what is nagging your mind and needs to be addressed.

Learn how to relax your body and mind so you can get back to sleep - there are techniques taught in meditation that can teach you how to do this without all the other hippy stuff that goes with it. These are good tools to have.

Also check your room is well setup to allow good sleep. Too little oxygen means you may wake up with a headache (you need more ventilation), too much light pollution inside can wake you too (get blackout curtains), maybe the boiler kicking in at 4am wakes you (consider setting it to 6am instead) etc etc.

These are all things you can do to bring control back, improve your sleep and make your quality of life better. 

These are just my thoughts on the matter - if you find there is anxiety triggering it all (as revealed in he sleep diary) then get yourself a therapist and work through the issues would be me next level recommendation.

Robert124 said:

The analogue clock says 6.  Is it am or pm. I haven't a clue. 

Change it for a digital clock with 24 hour display. Simple. If it is too bright then put some coloured transparent film over it to dull the output. Add layers until it is dull enough.

Allowing the disturbed sleep pattern to continue will only make it a habit I suspect. My approach would be to resist sleeping during the day (starting to drop off on the sofa - get up and go for a walk for example) so you are properly tired at bedtime.

Enhance this by working out for an hour in the runup to bed - go for a long walk, do a load of push ups / burpees etc to use up any energy and then some. Have a shower to refresh yourself and calm down then sleep.

The pattern need to be enforced for around 3 weeks for it to settle - longer if you let it be interrupted.

If you find you wake up with your mind racing then have a writing pad by your bedside an write down what you were just dreaming. It will fade from memory really fast but this will show you a good snapshop of what is nagging your mind and needs to be addressed.

Learn how to relax your body and mind so you can get back to sleep - there are techniques taught in meditation that can teach you how to do this without all the other hippy stuff that goes with it. These are good tools to have.

Also check your room is well setup to allow good sleep. Too little oxygen means you may wake up with a headache (you need more ventilation), too much light pollution inside can wake you too (get blackout curtains), maybe the boiler kicking in at 4am wakes you (consider setting it to 6am instead) etc etc.

These are all things you can do to bring control back, improve your sleep and make your quality of life better. 

These are just my thoughts on the matter - if you find there is anxiety triggering it all (as revealed in he sleep diary) then get yourself a therapist and work through the issues would be me next level recommendation.