It seems that going to bed early should be the first step to adjust sleep. However counterintuitively, getting up early is more feasible.
You can wake up with your will power although you still feel sleepy or tired while will power cannot put you into the sleep mode and you may end up turning around all night.
Getting up early, then you will be almost exhausted after working the full day long, which in return makes your falling asleep early much much easier. Here you go.
Of course don’t challenge yourself with go to bed at 3:00am and get up at four or five, you are able to make it but it won’t help you adjust.
—Negentropist.Z
熵逆 