Sleeping advice?

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Well, I'm cutting and working on general self improvement, but there is one area I don't even know how to start dealing with. My sleeping issues.

I spent two years (from 11-13 I was up late or being woken up for 'emergency' last visits to a sick grandparent a few times a week) I've then spent (from about age 15 to 30) my adult life looking after an ill parent who needs 24 hour care. It wasn't helped by an MMO addiction through my teens. In short, my sleep rythm is utterly fucked if it ever even existed.

No matter how much I try, I can't seem to 'fix' it. Setting the alarm for 7am every day and sticking to it works for a grand total of a week, if that, before I just start not being tired when it's time to go to bed. I creep ever later each night and that 7am becomes 8am, becomes sleeping til noon.

I just start waking up as the sun goes down. It's fucking stange and infuriating.

It's starting to affect my gains and the effort I can put out. Any time I'm 'fighting' my nightowl tendencies

I just wondered if anyone else had struggles with this and hoped for my /fit/ bros to offer some tips and statagies I can try. I've found this board useful in other physical and mental related matters.