Ooh! I’ve actually got something for this! It takes some work and consistency, but it’s pretty fool-proof eventually.

You got to play with them right before bed.

And I don’t mean just a little waving the wand around and watch them jump at it a bit. Give them a workout. My two cats, one’s pretty chill and her energy level isn’t too high. The other guy though, he’s basically a dog. Always wants to play, and play a lot. This worked wonders for him.

Anyway, so you find a toy they really like, and figure out the kind of play that gets them engaged. Some like to hunt, some like to chase. But whatever it is, you got to get them moving, and keep it up until they’re panting like a dog. It’s perfectly healthy, cats just don’t often get that much of a workout so we don’t see it. So you do that, and they’ll rest for 5-10 minutes, then want to go again. Do that over and over until they don’t get back up begging for more after 10 minutes. They’ll be exhausted. Then do your nightly routine and go to bed.

This won’t work overnight as their routines will get them up and running soon. But you do that every night for a couple weeks and they’ll start to sync up to your schedule.

Couple other things that make it easier:

1. When they try to wake you up in the morning and get your attention, don’t get out of bed. Don’t give them attention. You’re trying to get their sleep schedule to match yours so you have to let them know that you’re not available until a certain time.

2. Having your own routine of going to sleep at the same time every night. Cats are really good at knowing about what time it is and they need consistency. I’m in bed by 9:30 every night, play-time starts at 8:30 every night. If you vary it up they’re never going to know when to sleep.

3)Feeding times. I know a lot of people just leave food out in a bowl, but that’s not healthy for most cats (And honestly, for the healthiest, at least wet food is best). You want to figure out how much they should be eating every day and measure out just that much divided by meals. Most are fine with twice a day, since cat’s would naturally eat at dusk and dawn, so just before you leave for work (assuming typical 9-5 schedule) and right before bed. I work from home so I do 3 meals a day, and that helps to wake them up mid day so they’ll need more sleep at night.

3b) This can vary a lot, but typically a wild cat’s routine would be to hunt, eat, groom, then sleep. So you organize play-time with eating, you play them tired (simulate hunting), feed them, They groom themselves while you get ready for bed, then you both sleep. My cats are weird though, they don’t play before eating. Not into it. But right after they eat they get excited to chase each other around a bit and play, so we do it then.

It did take my energetic boy longer than 2 weeks (closer to a month), but his energy levels even after a year old were through the roof and abnormal. I think it’s the breed. But now when it gets close to play time he waits next to the toy closet anticipating it. Then I play with them, then they chase each other around for about 10 minutes, but then they’re tired so we all go to bed and he sleeps next to me in bed every night instead of running around.

Could be individual, I know of cats that are super noisy at night. Otoh know cats that are active but pretty stealthy at that (like they are supposed to be being stealth predators, idk)