i used to wake up at 8am earlier but now finding it difficult to do so due to consistently sleeping later than usual lately. how do i flip my circadian rhythm and do i avoid letting the rhythm change so easily?

To adjust your circadian rhythm and maintain a consistent sleep schedule, consider these strategies from the Huberman Lab:

1. Consistent Morning Light Exposure: It's essential to get bright natural light exposure within the first hour of waking up. This helps set your biological clock and can gradually help you wake up earlier. If natural light is not available, consider using a light therapy box 1.

2. Evening Light Avoidance: Minimize exposure to bright lights, especially blue light from screens, a few hours before bedtime. This helps signal your body that it is time to prepare for sleep 2.

3. Gradual Adjustments: Shift your bedtime earlier in small increments. For instance, try going to bed 15 minutes earlier every couple of nights until you reach your desired schedule. Sudden shifts can be difficult for your body to adjust to 3.

4. Avoid Stimulants: Reduce caffeine and other stimulants in the afternoon and evening as they can disrupt your ability to fall asleep at a consistent time 4.

5. Regular Sleep Schedule: Aim to wake up and go to bed at the same time every day, even on weekends, to stabilize your internal clock.

Implementing these strategies can help you shift and stabilize your circadian rhythm, making it easier to wake up at your desired time.