[PragmaticPulp]

Start with lifestyle modifications that help entrain your circadian rhythm. People who spend a lot of time indoors, especially if in dimly lit offices, have a very different light exposure pattern than our ancestors who were outdoors all day. You want to push your light exposure to match outdoor light: Very high intensity during the day, minimal light exposure in the evenings as you relax. Going outside for a 10-15 minute walk at lunch is enough to get started. Dimming the lights at home in the evening and limiting phone/TV usage is also huge. Many find that reading a paper book before bed instead of using a phone makes a huge difference.

Play with the other inputs to your circadian rhythms: Meal timing and physical activity are huge inputs. Try different dinner times earlier and later and you might be surprised to discover some large effects.

Adjust what you eat and how frequently. Some people wake up early because they’ve trained their bodies to run on a constant stream of carbs or sugar, which obviously can’t be sustained while you’re sleeping for many hours.

Stress reduction and addressing any mental health issues is also important. Early morning waking isn’t uncommon in depressed patients and often resolves with depression treatment. Even non-depressed people can benefit from stress reduction and relaxation exercises.