I used to sleep at 3 am at night from few days and wake up at 12 afternoon I usually play games at night on mobile how to get rid of it.
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Try to wake up at 11. Then 10 and gradually to the time desired by you. 1. Avoid caffeine found in coffee, tea, chocolate, cola, and some pain relievers.[four to six hours before bedtime.] 2. Quiet, dark, and cool environment can help promote sound sleep. [use heavy curtains, or an eye mask to block light, and also keeping computers, tvs, and other work materials out of the room will help promote mental bonding between your bedroom and sleep] 3. Avoid stressful, stimulating activities like doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.
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