Yes. Get a light box. I recommend this one:
http://sunbox.com/product/sunlight-jr-2/
Use it at the same time every morning, shortly after you get up. Make sure you use the full 10,000 lux setting, for 30 minutes, at 14'' inches from the box. Don't look right at it, but across it -- and you can do this while you eat your breakfast, browse the RVF, etc. Make it part of your morning routine.
Getting 10,000 lux of full spectrum sunlight every morning will reset and regularize your body clock. It will make you sleep-tired at the same time every night, and will enable you to get deep and restful sleep. The effects will kick in rapidly -- after less than two weeks of using the box you should be fully entrained to a morning schedule.
To consolidate the schedule, use basic rules of sleep hygiene: don't eat late or too close to the time you go to bed; keep your sleeping area cool at night; use f.lux (https://justgetflux.com/) if you're ever looking at computer or smartphone monitors after dark.
That's all you need -- and you will indeed feel much better physically and mentally if you do it.
http://sunbox.com/product/sunlight-jr-2/
Use it at the same time every morning, shortly after you get up. Make sure you use the full 10,000 lux setting, for 30 minutes, at 14'' inches from the box. Don't look right at it, but across it -- and you can do this while you eat your breakfast, browse the RVF, etc. Make it part of your morning routine.
Getting 10,000 lux of full spectrum sunlight every morning will reset and regularize your body clock. It will make you sleep-tired at the same time every night, and will enable you to get deep and restful sleep. The effects will kick in rapidly -- after less than two weeks of using the box you should be fully entrained to a morning schedule.
To consolidate the schedule, use basic rules of sleep hygiene: don't eat late or too close to the time you go to bed; keep your sleeping area cool at night; use f.lux (https://justgetflux.com/) if you're ever looking at computer or smartphone monitors after dark.
That's all you need -- and you will indeed feel much better physically and mentally if you do it.
same old shit, sixes and sevens Shaft...