> When the crux suggestion from this `research` is to go to bed 2-3 hours earlier and wake up 2-3 hours earlier That's a goal, not a suggestion. The suggestio

> When the crux suggestion from this `research` is to go to bed 2-3 hours earlier and wake up 2-3 hours earlier That's a goal, not a suggestion. The suggestions include e.g. avoiding stressors and things that will keep you awake (such as caffeine and bright artificial light) late in the day, while making sure that you're exposed to sunlight early in the morning (even when asleep); also, accept the fact that you'll have trouble falling asleep the first few times you try going to bed earlier in the night, and stick to it anyway. This stuff works, and will shift your sleep-wake cycle backwards making you more of a "morning lark". Of course it comes with tradeoffs too - morning larks will do their best work in the early parts of the day, whereas they might feel very tired and sleepy in the evening and early in the night. Perhaps that's not what you want to be. It's a choice you can make with some discipline though, not something that you're born with!