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Do you live with a roommate? You can ask them to keep you accountable for getting out of bed in the morning at the same time every day. Even if you dont fall asleep until 4am, force yourself to get out of bed at like 8am. Youll be tired af but eventually your body will want to sleep earlier so you can feel okay waking up earlier
Workout hard, eat well. You'll fall asleep.
Get some bright sunlight on your face before noon. Break a sweat outside as well. Might help
Onnit melatonin spray is the only thing that works for me when it comes to melatonin.
Worth a shot.
Start waking up at 8, you’ll self-correct in a few days
Yep, this is pretty much the only thing that is guaranteed to work. It will be a MISERABLE week. It'll be a less miserable, albeit shitty month. But after that, you're good. The human body is actually pretty amazing in the notion that it can intrinsically form a habit. To OP, lock yourself in and force yourself out of bed at 9. Don't nap. If you can do 9am for a week, then move to 8a. Do it again.
Drink coffee in the morning, and move your body. Eventually your body just accepts it, and changes the sleep schedule.
Here are some non-traditional things I've used in the past after exam studies to fix my sleep schedule:
(1) Habit Signaling - if you want to sleep at 11:30 PM, then schedule your meals and big habits to surround that - eat dinner at ~7-7:30pm, eat lunch around ~12:00pm to 1:00pm, drink plenty of water throughout the day and definitely exercise. Exercising and water intake can drastically affect the quality of your sleep. If you wake up too late for breakfast (which should be eaten around 8-9am, then skip that meal. The goal here is to train your body to the new regiment. For setting an alarm, you can place it very far from you (in your closet, washroom, etc.) so you're forced to walk up to turn it off.
(2) Evening Fasting - One thing I saw worked for me was to skip dinner for one night (fill up on water), and then eat a monstrously large breakfast the morning after and get direct sunlight within the first hour of waking up. This helped my body essentially sync to the new time to wake up.
(3) Paid Sleep Cycle Alarm - An expensive step you could try is to use a sleep cycle alarm clock. I found that these are terrific for resetting sleep schedules because they wake you up when you're in a light sleep cycle so it's more natural and easier to get up than an alarm clock. Personally, I used to use a free-version for like ~8 months and it worked really well. The paid version can track the quality and hours of your sleep as well.
(4) Take Proper Sleep Medication - You can always look into Over-The-Counter sleep medication to help fix your sleep schedule a bit more forcibly.
The most drastic step I ever did: One time, my schedule was messy after an international vacation and time zone shift. So I had a roommate pour cold water on me when he woke up (at like 7:00am) if I refused to get up (I did) and that basically shocked me awake and helped me reset my sleep schedule. Granted, it was on the weekend in University so I took the day off to do random stuff, but boy did that work.
The cold-water story made me chuckle. That sounds pretty college to me, from my recollection.
Had a friend's roommate with a similar issue. If he refused to wake up by a certain time, maybe say 11a, my friend would take his old Fender and turn the amp to full outside his bedroom door. He'd play Enter Sandman by Metallica on repeat until the sleeper came outside. After like 2-3 times, you just couldn't take it anymore. Hilarious
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