Internal Clock readjustment help.

[dennis08]

What is the best way to adjust from a 3AM bedtime to a 7AM wake up ? School is starting soon and I was wondering what is the healthiest way to radically adjust my body clock in 2 days?

Should I stay up all night the day before the last day of break or should I exercise like crazy all day the day before school starts? Whatever suggestions you have I would appreciate. Anything beats going through the first day worn out.

[silicon toad2000]

the hypothalamus sets your body clock and it is stimulated by bright light.
indoor lighting generally wont do, you'll need to go outside into the sunshine as soon as you wake up, this should speed up the body clock adjustment.

[Minsc]

I just went to bed at the usual time(4AM for me then) and woke up after a few hours, went to school, and slept for 2 more hours when I got home. I kept doing that since it worked well.

You could reduce the ammount of sleep you get to 2 or 3 hours per night easily if you wanted to(assuming you don't mind sleeping in school, and you don't count it), during school days. To do that, sleep for a few hours right before you go to school and take some 20 minute naps after you get home.

(real polyphasic sleep is a lot harder, and you'll have a tough time sleeping less than 8 hours on the weekends)

[Jugga J]

just skip a night, best way. But be weary to give yourself about 3 hours extra to make up for the REM debt. You'll be feeling very tired by 6 p.m the following night, ready to wake at around 5/6 a.m next day - simple.