This is when you must be up, out of bed, feet on the floor.
Get 15-30 minutes of bright light exposure within an hour of waking.
Have your first meal after getting bright light exposure.
Cease caffeine and other stimulants at least 8 hours before bedtime.
Avoid alcohol and THC at least 3-4 hours before bedtime.
Finish your last meal 2-3 hours before bedtime.
Begin dimming lights and reducing liquid intake 2 hours before bed.
Count back 7-9 hours from wake time to allow adequate sleep opportunity.