Ingestion of oral melatonin later in the day has the effect of advancing the onset of sleep. Proper timing is again critical and is dependent on the dim light melatonin onset which occurs about 14 hours following the habitual wake time. A reasonable estimate for the appropriate time to take melatonin for the purpose of advancing sleep onset is about 8 hours after the natural wake up time. A lower dose is recommended in order to get the clock resetting effect without creating strong drowsiness as may occur with higher doses.

Chronotherapy can be used if there is a flexible enough daytime schedule. Sleep onset is delayed[moved up?] 2 - 3 hours on successive days until the desired bed time is reached.[if desired bed time is -7h, why go +17h?] Obviously, this will be difficult for anyone with a regular work or school schedule. It may be possible to do over a vacation. Once a regular bedtime is established it must be rigorously maintained. Relapse is possible and the process may need to be repeated.

Morning Phototherapy involves exposure to bright light upon awakening. It helps to increase morning alertness and advances the sleep phase in the evening. An inexpensive way to get exposure to bright light (depending on weather conditions, the location and season of the year) is ...