If I have been getting up at 9:23am on average, what is the earliest I can get up to phase advance my circadian rhythm the fastest without causing phase delay

You can phase advance your circadian rhythm by waking up earlier, but it's essential to do this gradually to avoid causing a phase delay. According to Andrew Huberman from the Huberman Lab, exposing yourself to bright light early in the morning can help phase advance your circadian rhythm without causing a delay.

Here are some key points to consider:

• Light Exposure: Get bright light exposure as soon as you wake up. This anchors your circadian rhythm to an earlier time 1 2.
• Gradual Adjustment: Shift your wake-up time gradually, by 15-30 minutes earlier each day, to minimize the risk of phase delay 3.
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    1

    Light and Sleep Optimization

    00:57:42
    
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    2

    Circadian Clock Control

    01:33:28
    
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    3

    Circadian Rhythm Insights

    00:20:27
    
• Avoid Light at Night: Minimize light exposure, especially blue light, in the evening. This prevents phase delays that can counteract your efforts 1.

If your average wake-up time is 9:23 AM, try waking up at 9:00 AM and get immediate light exposure. Adjust further as your body adapts to this new routine.