How do I fix my sleep schedule and circadian rhythm?

Step outside and expose your eyes to natural sunlight for 10-15 minutes within the first 30 minutes of waking. On overcast days, aim for 20-30 minutes. Do not wear sunglasses during this exposure.

Set one wake time and keep it the same every day — weekdays, weekends, holidays. This is the single most important schedule consistency habit. Allow bedtime to vary slightly based on sleepiness.

Move your bedtime and wake time earlier (or later) by just 15-30 minutes every 2-3 days until you reach your target schedule. Do not attempt to shift by more than 1 hour at once.

Take 0.5-1 mg of melatonin at a strategic time: 5-7 hours before your desired bedtime to advance the clock (go to bed earlier), or upon waking to delay it (go to bed later).

Determine your natural chronotype (morning lark, night owl, or intermediate) using the Morningness-Eveningness Questionnaire (MEQ), available free online. Then align your schedule as closely as possible to your biology.

Use a 10,000 lux light therapy box for 20-30 minutes at strategic times: before a night shift to delay your clock, or in the morning at your destination to advance it after eastward travel.