If you come alive after 6 p.m., but have a day job and/or a family, you probably find yourself frequently out of step with the rest of the world. While everyone else is bouncing out to meet the day, you’re hitting the snooze button and wishing those daily responsibilities would wait until at least afternoon.

You’re not alone. There are lots of us with the same fantasy. Unfortunately, a large part of the world runs on a 9 a.m. to 5 p.m. schedule. Stores are open, job applications are taken, and business decisions are made by those who still live by the old adage, “The early bird catches the worm”-- (and the sale bargains, and the job interviews).

In order to avoid missing some of the best opportunities of the day, here are some tips to program your internal clock to a more advantageous timetable:

Re-examine your attitude.

How do you really feel about sleep? Do you view it as just wasted, unproductive time that leaves you feeling guilty? That kind of attitude can keep you from relaxing completely and getting the most out of your resting time. Sleep should be a time of renewal and regeneration for body, mind and spirit. Think of it as a gift you give to yourself, an investment in your health and longevity.

Adjust your sleep schedule.

Most people perform best after 7 to 9 hours of sleep. How much sleep do you require? Does it need to be a solid block of time, or could you get by on less if there were time for a nap later in the day? Some people can power-nap for a few minutes after work and stay up until midnight without being exhausted the next morning; others must get all their rest in a solid block of time in order to feel refreshed. If you fall into the latter category, try going to bed earlier. If your favorite TV shows come on later in the evening, record them to watch over the weekend.

Prepare for tomorrow.

To avoid worries that keep you awake, get in the habit of making a short ‘to do’ list for the next day. Once those items are written down, you can forget about them for the night. Lay out the clothes you’ll put on in the morning and if you take lunch to work or school, prepare it before bedtime, too.

Relax before bedtime.

The more you can do to relax ahead of time, the better you’ll rest. Try taking a warm bath (lavender bath oil is soothing), read a book, turn down the lights and listen to soft music, drink warm milk or one of the herbal teas made specially for bedtime. If you have small children, schedule an earlier bedtime for them so you can have some much-needed time to unwind at the end of your day. You deserve it!

Prevent interruptions.

Just as bright lights or daylight can wake you up in the morning, so can turning on the bathroom light if you get up at night. Use a soft nightlight instead. Falling asleep in front of the TV also keeps you from resting thoroughly; your mind continues to monitor the TV sounds even after you fall asleep. Set the timer on your TV to shut it off automatically or better still, don’t have a TV in your bedroom. If outside noises are a problem, try headphones and a tape or CD with soothing nature sounds. If your mattress is uncomfortable, invest in a new pillow-top mattress cover or as a cheaper alternative, try one of the egg crate foam toppers.

Investigate new alarm devices.

There are lots of alarm alternatives on the market including ones that gradually make the room lighter to simulate daylight; some of them even include morning sounds of birds chirping. You might try alternating alarm clocks, too, so you won’t get used to hearing the same sound and sleep through it

Start moving.

Arranging to get up a few minutes before the rest of the household will give you some quiet time to prepare -- and you'll get the bathroom all to yourself! Try putting your alarm clock on the other side of the room so you have to get out of bed to turn it off. Once you’re up, you can head to the bathroom on “automatic pilot” to brush your teeth and wash your face. The tingling toothpaste taste and cool water will help wake you.

Organize your surroundings.

Take five minutes to make your bed, open the curtains, put clothes and personal items in their proper places. Organizing may inspire you to do more, and a neat room gives a feeling of well-being.

Listen to the morning.

Learn to appreciate the familiar sounds around you. If you live in the country, it may be birds singing. In the city, the traffic sounds signal that people just like you are starting the day and beginning to accomplish their own list of goals. If you find your surrounding sounds annoying, try putting on some favorite upbeat music.

Exercise.

While listening to that music, why not energize and empower yourself for the day by dancing or performing a few basic movements, on or off the exercise equipment? Even five minutes here will make you feel so good that you’ll want to do more later in the day.

Eat something.

If thoughts of the usual breakfast items make your stomach do flip-flops, have something else. There’s no law that prevents your enjoying a bowl of low-fat ice cream (dairy) and a peanut butter sandwich (protein source) if that’s your preference. The main point is to eat something to get your energy started.

Take a short break.

You may want to watch the news or weather channel, check your e-mail or read something inspirational while you have breakfast. Be careful, though. A “little break” in front of the TV or PC can turn into a lengthy distraction that robs you of the desired feeling of accomplishment. You may need to set a timer for five or ten minutes so you won’t get sidetracked by something unproductive.

Try to quit smoking.

It may seem a strange place to include this message, but it's amazing how much time is wasted in centering tasks around smoking: “As soon as I finish this cigarette, I’ll make the bed.” “After this cigarette, I’ll get dressed.” Not only is it an unhealthy addiction, but it’s a great robber of a big chunk of your productive time each day.

Take a day off.

Allow yourself an occasional day to sleep late, or at least a day when you don’t have to be somewhere early. After you’ve practiced your new routine for awhile, you may be surprised to find that you actually feel more energized when you don’t over-sleep.  You'll also have time to enjoy the morning paper and a cup of tea.

Give yourself some time to adjust to the new routine. It may not feel natural for several weeks, but the psychological benefits of knowing you’re taking care of yourself while becoming more productive will carry you through. Your body and mind will benefit in the long run.