If you only come alive late at night, your body clock is probably running late, and that is measurable. Here is what the evidence says shifts it, and what to do when your schedule cannot move.
If you have ADHD, you might know this pattern. All day you are foggy and slow. Then late in the evening, long after you should be winding down, your head finally clears and you want to work.
So you work. Then the alarm goes off and the whole day starts in deficit. You have probably been told this is a discipline problem.
Researchers can measure when your body starts releasing melatonin, the hormone that tells your brain night has arrived. It is called dim-light melatonin onset .
What has your experience been? Which strategies have helped, and where do you still get stuck?