Correcting my sleep - HELP

Hi All,

Im new here. I have just bought bodyclock Advance sunrise clock.

I bought it to help correct my sleep pattern and need your advice as to how to go about doing this please as this is my very first sunrise type clock.

I have fallen in the habit of not wanting to sleep early at all. I am unemployed so its been rather easy to let myself go in this regard but want to get going as I have alot to do and achieve.

I at the moment dont get into bed itself until 3am atleast and seem to wake up around 11am-12am (8-9hrs sleep).

Even when its daylight outside I dont seem to wake up until ive had my 9 hours sleep. 2 years ago I set a goal of sleeping at 10pm and waking at 6am (overnight) and managed to do it and felt wide awake, but cant seem to get back into that. I dont even know if I need 9 hours sleep or less because sometimes with 6 hours sleep im fine.

I used the body clock lastnight for the first time. I set it to wake me at 10am with 90min wakup/fadeup and fell asleep around 3.30am. The clock shone bright but I didnt even notice it and slept through.

I know that cortisol or melatonin are the chemicals to manipulate with the bodyclock and ive been told that maybe sleeping at 3am and setting the clock for 10am is when my sleep melatonin chemical is at its highest as the sunrise will begin much before 10am anyhow and so may not be as effective.

So please can you suggest/advise how to use the clock or how u have in order that I may sort out my sleep cycle to wake early 6am-7am eventually.

Thanks x