One can shift their natural sleep-wake cycle earlier over about a week by gradually adjusting bedtime and wake-up time.

“if you're somebody who naturally is a night owl, who likes to stay up until two in the morning and sleep until 10:00 a.m., and you now have a job or you have to go to school or you have a partner that likes to get up early and go to sleep early, well, you can make that happen and you can make that happen pretty painlessly if you take a week or so and go to sleep 30 minutes or an hour earlier each night, set an alarm and wake up 30 minutes or an hour earlier each morning until, of course, you're waking up at the time you want to wake up, and then even in that groggy state, get some exercise, get some sunlight viewing.”

“start trying to go to bed at 11 p.m. push push push as hard as you can until you are so sleepy you sleep and then you will it will take a couple of days to build up that sort of remembering of from your brain and the de that to begin with you'll go to bed now at 11: and you'll wake up at 4: again and things are even worse but after a while you're building up this pressure to sleep and all of a sudden you're going to bed again at 11: but your brain thinks I have had four nights of now just 5 hours of sleep this I'm not doing this anymore I'm going to sleep through until 5:”

“wonder if you can slowly and methodically try to reset your circadian rhythm? Moving back each night some amount?”