I can't change my sleep schedule, what should I do?

Question

Work organization

Good evening. I have been trying to work out a sleep schedule for a lark for quite some time now, I want to fall asleep at ~23:00 and wake up at ~07:00 (maybe even 22:00 - 06:00).
I used to be a lark and wake up almost at 5 am every morning, but then somehow I began to go to bed late and wake up, respectively, too. Now I can fall asleep only by ~04:00 and wake up by ~12:00 or even later, completely broken and little rested.
I read the article Sleep little but rightat geektimes. And I've been following this advice for a long time now. I drink a lot of water, almost do not use caffeine (I prefer green tea without sugar, I drink coffee extremely rarely - 2-3 times a month), I quit smoking a long time ago, I go to bed only at night, I sleep in a dark, well-ventilated room (well, really, noise from the street comes in, but I don’t know what to do with it), before going to bed I try not to engage in some kind of vigorous activity. But to fall asleep in the interval ~ 21:00-02:00 without any options at all, I even tried to read some kind of boring nonsense before going to bed, fall asleep in no way, I don’t even yawn, even jump from the balcony.
I also want to note that sleeping 4 hours a day is clearly not for me. I tried a forced rise at 07:00 after I fell asleep ~02:00, drank water, warmed up, went running, took a contrast shower, had breakfast, and .... for the life of me, my head doesn’t understand, I want to sleep, period. I lay down and slept for the missing 3 hours. And so several times. True, then I feel better than usual, but still this is not what I am trying to achieve.
Yes, there is one more thing, by about 18:00 I feel sleepy, but regardless of whether I sleep or not, it is not easier to fall asleep at night.
I tried not to sit at the computer before going to bed - I sat with my e-book and illuminated it with Ilyich's light bulb, it does not help. I tried to drink Melaxen, it’s also of little use - well, I’ll drink it at 21:30, at 22:00 I go to bed and after 15 minutes I fall asleep, but I wake up ~ 02:00 and I can’t fall asleep until morning, and then I tend to sleep so I don’t understand shit, I’ll go to bed, wake up ~ 12:00. What then is the use of this Melaxen?
All sorts of breathing techniques before going to bed are also absolute nonsense.
Listening to soothing music is more likely to interfere with sleep than to help.
In general, I don’t know what to do, maybe someone is tormented by the same problems as me, maybe someone successfully solved them? Please share, I will be very grateful.

Answer 1

Now I can fall asleep only by ~04:00 and wake up by ~12:00 or even later, completely broken and little rested.

Go to bed earlier, but not immediately at 23:00, but reduce the time gradually. Over time, the body will get used to it and will itself hint at the need for sleep.

Answer 2

you know biorhythms, you can’t get your hands on writing an article on how to sleep
, but there is an easy way to normalize sleep, this is physical activity and sex before bed, a lot of hormones are produced there, under which you will very easily fall asleep on schedule at 12 at night.

Answer 3

If there are sleep disturbances, then it’s a direct road to a neurologist))) This is obvious. Maybe some kind of disease or stress, wrong lifestyle or something else ...