how to adjust it to be earlier:

• take 0.5mg melatonin ~5 hours before you go to sleep, and none immediately before you go to sleep. see scott alexander for more details on the mechanisms behind how this works/etc
• every day, adjust your WAKEUP time by 30 mins earlier
• don’t try too hard to ensure you get to sleep on-time — this will happen naturally. it might mean that a night or two you get a lower quantity of sleep than you normally would — that’s actually okay
• put a bar of chocolate by your bedside table, always have some immediately after you wake up (positively reinforces waking up, makes it easier to wake up in the morning, etc)

how to adjust it to be later:

• take 0.5mg melatonin right after you wake up (or a couple hours before you wake up, if you can set an alarm and then go right back to sleep), and none immediately before you go to sleep. see scott alexander for more details on the mechanisms behind how this works/etc
• every day, adjust your WAKEUP time by 30 mins later
• don’t try too hard to ensure you get to sleep on-time — this will happen naturally. it might mean that a night or two you get a lower quantity of sleep than you normally would — that’s actually okay
• [maybe bar of chocolate by your bedside table to have before you go to sleep? not sure]

things that make this much more difficult:

• if you have pre-existing sleep conditions (e.g. insomnia)
• if you have pre-existing commitments (e.g. you need to go to specific late night parties or early morning events)
• if you need to adjust your sleep schedule really really quickly