I would go to bed whenever, which would be like around 5 or 6. Then I forced myself to get up around like 9, 10 or 11. And then you make yourself stay up till like 10 pm (trust me you'll be realllllyyy tired and wanna go to bed like at 7 but don't.) If you can't fall asleep past 9, (there were points when I would be that bad) then you stay up as long as you can, if you must nap, nap ONLY around 12 or 1 pm. If you can you must stay up. For that try to go to bed at 8. You'll wake up super early but you stay up and then go to bed around 9 and then soon you'll be waking up at 8 or 9 and going to bed around 10 or 11. It was really fucking annoying first, I was always tired, but after like 3 days I was back on a normal schedule.