[Tervuren]

Set a time you want to get up, a time you want to go to bed.

Stick with it.

If you have the option, lower what you have to do on each day so you can spend more time just out walking.

Out walking on a path during the time you should be awake will make it easier.

Trying to do work in place while drowsy will lead to being closer to temptation of lieing out too soon.

Long light sustainable exercise each morning and afternoon should kick you into a habit of being up during the day, which will help with not being up at night.

You may also want to assess bed/mattresses/pillows/background noise and do some experimental work to sleep better.

I would say it is likely too much interaction with people you would rather not deal with, so you unconsciously are shifting your awake hours to not deal with them.

If the text in green is actually true, try to delegate those people to some one else, or back them off your schedule.

I do the part in green, and have come to recognize I do it.

I solve it by being pro-active in my communication with them, which keeps them from contacting me with questions since I set up regular meeting time and time I am off limits from contact.