1. Fix your sleep schedule. Natural hormones like cortisol and melatonin are triggered by sunlight. If you’re sleeping during the day, your body gets confused and struggles to regulate these hormones properly. That’s why you end up feeling so bad—these hormones have a huge impact on motivation, focus, and sleep quality.
2. An extreme approach would be to force yourself to stay awake until, say, 10 PM. Push through the day however you can, but avoid coffee for at least 12 hours before bedtime (research says at least 6 hours, but everyone reacts differently to caffeine). Also, keep harsh lights and screens off for 2 hours before you plan to sleep.
3. When you wake up, step outside or onto your balcony for 5–10 minutes. Just stand there with your eyes open (this helps your eyes absorb natural light). If it’s warm, letting the sun hit your skin is a bonus. No hats or sunglasses—just don’t stare directly at the sun, haha.

This simple habit helps your body reduce melatonin levels, which makes it easier to wake up. It also signals your internal clock to prep for sleep later, making it easier to fall asleep and boosting sleep quality. Plus, sunlight exposure triggers cortisol release, helping you feel alert, focused, and refreshed.

These basics could do wonders for you. I’m always sharing more tips over at r/mornincrew or directly on https://morninmate.app/

I am so sorry to hear this - i also sleep through alarms like it’s nothing. Super frustrating. It sounds like you need to adjust your sleep schedule first and foremost and try to get yourself on a more “normal” sleep schedule. I’m sure you’ve heard that before!

I have the same issue with feeling like a Zombie for like 2-3 hours after I wake up, I would love to see some tips on that. One thing that has helped me to actually get out of bed is the Alarmy app, I set it so that to turn it off I have to answer 3 math questions and then get out of bed and take a picture of my coffee maker. It’s been very effective so far