If you went to sleep the previous day at 0900 hours and woke up at 1500 hours, You’re not going to reset your circadian rhythm in an afternoon. It’s better to just stay up all night, and the next day, then at 22:00 hours go to sleep. No lights, no phone, no TV, just lay in bed until you fall asleep. And that should reset you.
Whatever you do, don’t fall asleep until 2200 hours.
If you need to, take energy drinks, do some jumping jacks, put tea bags under your lip like tobacco chew.
Seriously this.
If you went to sleep the previous day at 0900 hours and woke up at 1500 hours, You’re not going to reset your circadian rhythm in an afternoon. It’s better to just stay up all night, and the next day, then at 22:00 hours go to sleep. No lights, no phone, no TV, just lay in bed until you fall asleep. And that should reset you.
Whatever you do, don’t fall asleep until 2200 hours.
If you need to, take energy drinks, do some jumping jacks, put tea bags under your lip like tobacco chew.