6 doctors weighed in:
What is the treatment for delayed sleep phase that is best and has fewest side effects?
6 doctors weighed in

Dr. Paul Schwartz
Psychiatry
3 doctors agree
In brief: Melatonin + light
1) choose an initial wake up time you can adhere to at the start, 2) upon awakening, get exposure to bright light, 3) later that evening, take melatonin 3mg about 3 hours before your sleep onset time the night before, 4) wake up 1/2 hour earlier the next day and get bright light, 5) repeat 3-4.
Eventually, you will correct your sleep-wake schedule.

In brief: Melatonin + light
1) choose an initial wake up time you can adhere to at the start, 2) upon awakening, get exposure to bright light, 3) later that evening, take melatonin 3mg about 3 hours before your sleep onset time the night before, 4) wake up 1/2 hour earlier the next day and get bright light, 5) repeat 3-4.
Eventually, you will correct your sleep-wake schedule.
Dr. Paul Schwartz
Dr. Paul Schwartz
Thank
Dr. Kirankumar Viramgama
Internal Medicine - Sleep Medicine
2 doctors agree
In brief: Sleep hygiene
Improve sleep wake cycle , avoid evening light exposure.
One need to improve sleep hygiene slowly and going to bed by 15-30 earlier every 2-4 week slowly and waking up also early 15-30 minutes every 2-4 weeks it takes many months to take effect. Use alarm to wake up including weekends. This will be slow and takes months to a year to improve. Melatonin in evening may help. Discipline is a key.

In brief: Sleep hygiene
Improve sleep wake cycle , avoid evening light exposure.
One need to improve sleep hygiene slowly and going to bed by 15-30 earlier every 2-4 week slowly and waking up also early 15-30 minutes every 2-4 weeks it takes many months to take effect. Use alarm to wake up including weekends. This will be slow and takes months to a year to improve. Melatonin in evening may help. Discipline is a key.
Dr. Kirankumar Viramgama
Dr. Kirankumar Viramgama
Thank
Read more answers from doctors