for those of you who have successfully blacked out your bedroom, how do you get up? I have installed heavy curtains that do a pretty good job of blocking out the light, and my sleep has improved, but problem is that I am still a bit more groggy in the morning that I would prefer to be.
I think if I had a device that would draw the curtains back at around sunrise that would work well -- but I don't think those exist (or would be expensive).
use a blue light or get out into the sunlight in the morning to reset one's circadian rhythm. I have a "Apollo goLite blu" which I bought on Dr. Briffa's recommendation. I like it. 15 minutes of blue light works to reset my cycle.
I have a dawn simulator also and just using one lamp or bulb doesn't seem to be enough. I have it hooked up to two lamps and that seems to work but you could increase it to whatever you need using a power strip.
This article states that the pineal gland starts secreting melatonin at ca. 9 P.M. It makes sense that going to bed early enough, in order to be asleep by 9 P.M. would help ensure enough rest to get up early.
I have such a simulated dawn alarm clock, and it works quite well. In summer there's no need for it, but in the winter it is a nice way to wake up. I know a young girl that was very grumpy every morning, but since her mother bought one of these clocks, she feels much better.