- get 10-20 minutes of sunlight right when you wake up.
- eat breakfast right after that.
- the first day, wake up naturally. each subsequent day, wake up 15 minutes earlier until you get to your desire wakeup time. never more, never less.
i wrote an in-depth sleep guide here but it had so much to get right it was confusing.
this should be all you need. meal timing and lighting are the two biggest inputs into your circadian rhythm. and waking up only 15 minutes earlier each day minimizes the chances you'll self sabotage by sleeping in or napping. or have to deal with poor daytime functioning