I found some helpful information in here that may apply:

http://www.bbc.com/future/story/20180424-what-i-learnt-by-li...

Also, I second “hiking the AT”. You don’t even need to hike the AT, just find a 5 day/night backpacking trip. It’s like a reboot for your circadian rhythms. A slightly costlier reset is to fly east 6 or 7 time zones and spend a week there! But no matter what, after you do a reset, you need a good plan for holding on to your new schedule. That’s where the morning daylight comes in...