As other owls have already mentioned, it’s possible to do but realize that you are facing a LIFELONG battle. Your genetics are your genetics. Most night owls recall being the same way since childhood. I spent all my childhood nights half smothering myself reading under the covers with a flashlight :) I just wasn’t tired enough to fall asleep at 7–10 PM every night.
Ambien and any other types of prescription sleeping pills are a horrible idea for two primary reasons. They have a VERY HIGH potential for addiction.
Secondly, they interfere with your QUALITY of sleep because they disrupt or partially eliminate the natural REM cycles. REM refers to the dreaming phases of sleep which are so necessary for brain restoration.
The importance of sleep for health lies not only in the quantity of sleep but the QUALITY.
Prescription sleep meds (or alcohol) severely decrease the quality of sleep because they impose upon its natural rhythms.
Before you make a decision about this do yourself a favor and do some research about this. Armed with some facts about what the state of the art research in this area has revealed, you will be in a better position to decide if you want to engage in a lifelong struggle against your genetics.
I can’t do links from iPhone but this is simple enough. One of the best websites for accurate info about the latest in sleep research is www.Stanford.edu
Once you’re on the site, input the following into their search bar:
CIRCADIAN RHYTHM INFORMATION
This will take you to a good starter page with lots of areas to explore. For starters try the sections focusing upon “LARKS and OWLS” and read the section about the “CLOCK GENE”
Just because both your parents are morning people doesn’t mean diddly-squat. Ever hear about “recessive genes” ?
Armed with some further info on this whole subject, you can then make the best decision for yourself.
I had spent a good portion of my younger years thinking I was an insomniac. The plain fact was, I was trying to force my body to sleep at the wrong times. Once I got into a position where I could sleep when I was tired and wake up when refreshed (regardless of what society thought about it) I never had any problems needing sleeping pills or alarm clocks. I learned to trust my body’s own rhythms and ability to take care of itself.
I don’t have insomnia at all now (and actually never did). I’m just in that 30% of the population with an atypical sleep cycle. It doesn’t make me lazy or slothful, just different. I didn’t choose it. That’s just the way it is. Once I accepted that, life improved immeasurably. I don’t sleep any more hours than anybody else. I just sleep at different times.
But there are others in that 30% who take a different path due to either choice or necessity. Everyone has to find their own way. But the better one is armed with accurate information, the better they will be in a position to make the best decision for themselves.
I don’t have much helpful DIY advice for you on forcing yourself to be a lark, but I know it can me done if one chooses that route. You’d be better off seeking the guidance of a sleep specialist. Possibly get a study done at a sleep lab. This will reveal much about what the problem actually is.
Do some research on light boxes. I’m not talking about ordinary light bulbs, but those specifically designed to give off a particular spectrum of light. Sleep specialists have had success with combining these along with some precise gradual schedule changes to re-set the internal clock, so to speak.
They’ve had the most success with rotating shift workers, airline personnel, and frequent travelers. But these are primarily folks in the 70% with typical sleep patterns being disrupted by their work or circumstances. The right combination of light and sleep-wake schedule can swing them back to normal fairly quickly and efficiently.
For owls, it really depends more upon strict adherence to those morning patterns, once established. This means no sleeping in on weekend mornings or late night weekend movie marathons. Every day has to be treated the same. Body rhythm patterns don’t comprehend “downtime” off schedule weekends :)
So, changing your natural body rhythm can certainly be done but it won’t be that easy and will require CONSTANT discipline and vigilance to maintain.
Do ypuself a favor and get some more accurate info before you decide. Good luck.