@Thusnelda @Xenophon @Dan_Hulson @graf a rectal thermometer

https://old.reddit.com/r/N24/comments/1c47w2e/i_got_entrained_by_using_light_and_dark_therapy/

if you don't want to do that, start by taking melatonin 5-12 hours before you would normally sleep. have a sleep log so you can pay attention to when you fall asleep/wake up, then adjust dosage accordingly