I start work every weekday at 9:15. Have been doing this for 2 years. Most mornings I would stay in bed until 9:05 or so, grudgingly getting up to join the day start.
About 3 weeks ago, I have started taking melatonin at 18:00 and sometimes 20:00 every day. Additionally I started blocking my access to internet starting at 18:00 every day.
I’m still baffled just how effective it has been. I now wake up naturally at ±7:00 every day. I haven’t needed to set an alarm clock once in those 3 weeks.
None of the other things worked. I spent most of my adult life trying to achieve this outcome. Regulating my exposure to light, heat, food, exercising during the day, etc etc, it would only work in small ways.
I start work every weekday at 9:15. Have been doing this for 2 years. Most mornings I would stay in bed until 9:05 or so, grudgingly getting up to join the day start.
About 3 weeks ago, I have started taking melatonin at 18:00 and sometimes 20:00 every day. Additionally I started blocking my access to internet starting at 18:00 every day.
I’m still baffled just how effective it has been. I now wake up naturally at ±7:00 every day. I haven’t needed to set an alarm clock once in those 3 weeks.
None of the other things worked. I spent most of my adult life trying to achieve this outcome. Regulating my exposure to light, heat, food, exercising during the day, etc etc, it would only work in small ways.