Melatonin
Gwern comes close to suggesting filtering blue light, but I will repeat a previous post. I've tried melatonin, but it is no substitute for for filtering blue light in my experience, and it tends to induce horrific, apocalyptic nightmares (granted, a night dreaming of EAS Emergency Action Notifications is better than no sleep at all).<p>I used to be an owl for years--decades. A regular 9-5 schedule seemed out of reach. All previous attempts quickly led to backsliding and accusations of moral failure. However, I found that an involuntary physiological response to artificial light in the range 460-484nm was involved.<p>This May I changed my environment by filtering out blue light after 8PM, turning off white lamps and turing on amber compact fluorescents. I'm asleep ~ 10PM and up usually ~ 5AM. This is now my regular schedule. It would have been inconceivable for me six months ago.<p>I use the following:<p>1. Inexpensive Uvex amber goggles from Amazon: <a href="http://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M/ref=sr_1_2?s=hi&ie=UTF8&qid=1379337848&sr=1-2&keywords=uvex+amber+glasses" rel="nofollow">http://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti...</a> Wear them at least an hour or two before bedtime. I also have the considerably more expensive glasses from lowbluelights.com. In my experience, the inexpensive goggles work just as well, although the more expensive glasses filter more blue light.<p>2. I replaced most of the white compact fluorescent lights in my apartment with amber compact fluorescent lights <a href="https://www.lowbluelights.com/index.asp" rel="nofollow">https://www.lowbluelights.com/index.asp</a><p>3. And I use a sunrise simulator alarm clock. <a href="http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulation/dp/B0093162RM/ref=sr_1_cc_2?s=aps&ie=UTF8&qid=1380118779&sr=1-2-catcorr&keywords=philips+dawn+simulator" rel="nofollow">http://www.amazon.com/Philips-HF3520-Wake-Up-Colored-Simulat...</a>
Sometimes I forget to set the clock--now I don't seem to need it.<p>Not to mention f.lux (pardon the paralipsis), though again, in my experience, filtering is necessary.<p>Concerning the scientific basis for the claim that blue light in the range 460-484nm suppresses melatonin production, here is one reference: <a href="http://en.wikipedia.org/wiki/Photosensitive_ganglion_cell" rel="nofollow">http://en.wikipedia.org/wiki/Photosensitive_ganglion_cell</a><p>Moral: Nagging and moralizing was both uninformative and ineffective. Science and engineering was both informative and effective.