What you are asking for is complex. Winter in the North can be difficult. For the depression, and to help you adjust rhythm, get a mood style light box. 10,000 lux. Use it first thing in the morning. I regularly use one as the days get shorter in the Fall. After that, I only have to use one occasionally.
As tempting as it is to sleep in, wake up on the weekends at the same time as during the week. Do not use devices which are not protected from the blue light spectrum a couple hours before you want to fall asleep. I use a red light for the last couple of hours, stay off the computer, and only read on an Ipad which is protected in 2 ways. First, I installed a glass blue blocking screen saver. Then I also authorized the night mode in my screen settings. The dual method is because, I do not trust night mode to block enough. When I need to use other lights say for going into the kitchen, I use amber glasses. Also, do not drink or eat things with Caffeine maybe 7 or 8 hours before you want to fall asleep. You might consider Melatonin , and Magnesium Glycinate at bedtime.
What I am suggesting are only ideas which have helped me. Definitely not comprehensive, nor what might help others.
P.S. (Do not tell him I said so LOL joking, but you might get a lot out of reading Nate_2004's guide to Depression. It includes a section on optimizing sleep.) https://docs.google....9L3jcr_6sY/edit
Realy i need some help with this .
Edited by Heisok, 24 December 2018 - 10:41 PM.
