Light Before Phone
Reset your sleep by changing only the first ten minutes of the day.
Almost everyone trying to fix their sleep works on the evening. The evening is where you notice the problem. The morning is where it gets set.
Your body clock is set mainly by bright light early in the day, and outdoor light is far brighter than anything indoors, even when it is grey. Getting that light in the first hour pulls the whole cycle earlier. That is what eventually makes falling asleep at a sensible hour possible instead of just something you want.
Go outside within an hour of waking
Ten minutes on a bright morning, twenty when it is grey. Through a window does not work. Glass removes most of what makes it work.
Do not open your phone first
Not because of the light, which is far too dim to matter. Because the first thing you look at decides what you think about for the next hour.
Keep your wake time fixed, not your bedtime
Waking at the same time is what steadies the cycle. Bedtime follows a week or two later, and you cannot force it to come first.
Dim the last hour
Now the evening matters. Turn the lights down rather than the screens. Room brightness is the bigger signal and nobody adjusts it.
Go deeper
What the paid version adds to this one.
The full routine, including what to do if you wake before sunrise
What actually helps on shift work, where the usual advice makes things worse
The evening routine in detail, and which changes are worth the hassle
A two-week reset filmed day by day, including the part that looks like failure