I have gotten a $4.95 timer from the hardware store and plugged in a desk lamp near my bed. It cuts on at 7:00 AM so I am exposed to bright light about 30 minutes before my first alarm goes off (7:30 AM a travel alarm beside my bed). Then the radio cuts on (7:45 in the bathroom). About 15 minutes after that, the obnoxious alarm goes off (8 AM). WHen it goes off, I must get up and go into the bathroom to turn it off.

The lamp seems to be helping me adjust my sleep/wake cycle to be earlier. Every few days I am clicking the timer ahead a few more minutes. My goal is light on at 6AM and up by 7AM.

I am getting sleepy earlier. I am taking a valerian at 10 PM (or close to) and 2 Tylenol. It helps a little bit.

I am drinking water earlier in the day so I don’t have to get up so much during the night.

I am drinking no more than two cups of coffee a day. One most days.

I am off steriods.

I am taking vitamins early in the morning so the niacin won’t keep me awake.

Now if I can just go to bed at 11 PM instead of just thinking about it. I am getting to bed by midnight most nights. Some nights it is closer to 1AM.

Previously it was 2-3 AM most nights and then I was still awake for a while after I went to bed. I am pretty much going to sleep within 10 minutes of going to bed.

The lamp is helping.