Here is a great tool kit from Dr Sachin Pandas book - The Circadian Code. For the next 6 days track the data as per sheet. You will get a fair idea of ur existing circadian system. Small changes done on this will go a long way in making u healthy, productive and free of disease. 
If all 6 times change by +/- 2 hours or more over the week, u have a lot of room for improvement. U may start by fixing one thing and that will automatically bring many other in appropriate range.
7 hours of sleep is recommended for adults. If u sleep for less, the first thing would be to target that. Maybe go to bed half an hour early to start with. Remember 3out of 7 days of poor sleep will throw off your best efforts
Look at the total number of hours ur stomach is at work. If it’s more than 12 hours, u have something to work at. Science says people who eat all their food within 8-11 hours window reap the most health benefits
Compare ur last bite/ sip time with your bed time. The difference should ideally be 3 hours or more.
There are distinct effects of what time u exercise or do any intense physical activity on circadian rhythm and sleep
There are distinct effects of what time u exercise or do any intense physical activity on circadian rhythm and sleep
What time do u shut off all screens is very important for sleep and health. Till 40-50 years back even there was no late night TV. Over 3.6 million years evolution, post sunset unwinding of brain would start and prepare us for good sleep and recovery.
Good habits beget more good habits. After a few weeks, u will find urself making better food choices. The cookies and deep fried food will not look very appetising.
As hormonal balance is restored, ur immune system, mood,sleep, happiness, and libido might improve. If u r taking medicines to treat ur BP, cholesterol or blood sugar, ur Circadian code will improve recovery and u may need a lesser dose to stay healthy.
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