I've had DSPS for my entire adult life and it has been incredibly difficult to manage. For me the biggest improvements have come with maintaining extremely stri

I've had DSPS for my entire adult life and it has been incredibly difficult to manage. For me the biggest improvements have come with maintaining extremely strict sleep hygiene: F.lux or the equivalent on all my devices, setting a "start getting ready to go to bed" alarm on my smartwatch, generally avoiding caffeine and alcohol entirely, wearing blue blocking glasses when I'm going to bed, and maintaining the same bed time and wake up times even during the weekend. As well as using a light based alarm clock as my primary alarm. It can still be a challenge to be well rested but I do a vastly better job of it than I had previously. I don't always make it to work at the time I want but compared to the "bad old days" where I might come to work on only 3-4 hours of sleep one day and I might roll in at 1pm, 2pm, even 3pm some days it's like a quantum leap improvement. The other major factor is getting regular exercise.