<human>: Condense the text into a few key points

By "way too late," I mean 4 a.m., 5 a.m., 7 a.m... I have a day job, so this sleep schedule is bad. I don't have insomnia, but I end up on the computer, watching TV, reading, or even cleaning or working. I know all the research about how bad this is for me, and every morning I regret it, but at night, it's like my brain just doesn't make the connection, or doesn't care.

A little background: I've had sleep apnea most of my life. It's under control now, but I suspect that it taught me that sleeping doesn't make me less tired. Also, after living most of my life sleep-deprived, I am really good at pushing through the tiredness and really bad at connecting sleepiness with the need to go to bed. 

I've been trying to change this pattern for a couple years. Melatonin and Benadryl don't make me sleepy enough to get me to go to bed. I feel like such an idiot for staying up too late over and over and over. Maybe someone has some useful ideas?
<bot>: I know I'm being an idiot, and I'm looking for ideas for breaking this stupid habit of staying up too late.