I should have been more clear - those more extreme measures were only to deal with the initial change in sleep cycle from going to bed at 4 am to going to bed a

I should have been more clear - those more extreme measures were only to deal with the initial change in sleep cycle from going to bed at 4 am to going to bed at 9-10 pm. It took me about a week to adjust and wasn't all that bad. Otherwise you can try shifting an 45 minutes a day (which seems to be the ideal time) until you're at where you want to be. Now I just use Sleep Cycle.