I sleep [current times] and need
[target times] within [how long].
A shifting plan by day, what to do
with light and food, and what to
expect on the two hardest days.

Shift My Sleep Schedule Gradually

Day by day, with the two hardest days flagged.

Prompt

I currently sleep [current times] and need to move to [target times] within [how long]. Give me a shifting plan by day, what to do with light and food, and what to expect on the two hardest days.