Haven't had a regular sleeping pattern for years used to be an early bird but i turned 13 and spent didnt get to sleep till 1 to 2 am most nights. Dont drink caffiene past a certain time, lights off ect ect. Some reason my mind doesnt have an off button and its not like im racing with thoughts sometimes i.am but a lot of the times i just cant shut off. I get sleepy from 4 to 6 pm then get a second burst at like 8pm
I would suggest don't drink caffeine at all... especially at the age of 13?! :)
Most teenagers are night owls, it's a natural shift. The real problem (not joking) is the education system which was designed to be convenient for adults, not students...
Carpathian Hermit