My sleep schedule has become terrible, but I don't think I'm hypomanic, or at least not yet. 

I  stay up way too late and often lose track of time (I also have adhd). If I get a really short night and stay up till 7am (on a bad day) and wake up at noon, then the next night I'll be tired earlier (2 or 3am - which is normal/good for me), but oversleep (9-10 h) and not be able to fall asleep the next night. This is despite setting alarms, if I'm exhausted I'll just shut them off half asleep.

Any advice to fix this without changing meds? I want to get things back on track before this turns into hypomania.