So I'm trying to figure out if they're right or not because I'm 42 and I've been a night owl since 12 and yeah, nowadays my health is quite bad and I'm busting my arse trying to fix it.
Sometimes I sleep 4-5h and then have a huge nap -- 2.5h to 3.5h -- in the early evening. Happens for a week or two. Then I go without naps for a month.
It's relatively cyclical but the periods aren't with fixed values at all. The daily hours are fairly inconsistent as well.
Guess I'll keep going to doctors like I do lately.
But I did hear from a few trainers and doctors that melatonin can be taken without prescription and is not dangerous, hence my question above.
I'll ask my doctor next time about it.
So I must complete heavy workouts every 1-2 days to make my body want to sleep. Maybe start heavy exercise when you feel you're getting near that point.
For me - it is a weight workout (lifting or power lifting). I can do a 1-2 hour cardio workout (or sprints) to get a similar effect.
Your circadian rhythm regulates melatonin release. Not the clock hanging on your wall.
From your other comment, seems like your problem is a very inconsistent sleep pattern and not enough sleep.