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You are starting a vicious cycle of guilt, shame, lack of sleep and procrastination. Congratulations: by asking for help you are taking some steps to break it. Here go some ideas: Staying awake is the worst thing you can do. It might seem evident but just needed to make it 100% clear. Knowing how to stop working is important. And you deserve sleeping. ...


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Try telling yourself "all the stuff I need so desperately done, would be done best if I wake up fresh tomorrow morning as early as possible, so I'd better go to sleep now".


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A good phrase to start from is situational awareness. The linked article provides some tips on increasing your situational awareness. To give a quick summary: Choose a purpose. Do you want Sherlock Holmes-style attentionto detail, or do you want to react faster to threats. You can't have situational awareness for all purposes at once. Practice in everyday ...


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You mention that there are unnatural circumstances (artificial lighting and reading) which make you hang up late. Maybe some months after you stop them, you would start feeling tired at the time which is natural for your body?


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From personal experience I can tell that with experience my mind simply becomes accustomed to filtering out distractions at one point and seeing only the important things at action. That is, if I would want to become especially vigilant in fighting, let's say, I'd expect that at the beginning my mind would be distracted by all kinds of information - e.g. ...



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