Shift incrementally. If you are waking up at 7am now, set your alarm to 6:45am the next day. Move in 15 minute increments until you are waking at your goal time. This works better for me than trying to shift my sleep an hour at a time, which will lead to a big sleep deficit. 15 minutes shouldn’t impact performance too much & the modest amount of sleep lost each day will help you get to sleep earlier.
Also 11pm seems pretty late to start wearing the glasses. f.lux usually turns my monitor orange at about 6pm.
Shift incrementally. If you are waking up at 7am now, set your alarm to 6:45am the next day. Move in 15 minute increments until you are waking at your goal time. This works better for me than trying to shift my sleep an hour at a time, which will lead to a big sleep deficit. 15 minutes shouldn’t impact performance too much & the modest amount of sleep lost each day will help you get to sleep earlier.
Also 11pm seems pretty late to start wearing the glasses. f.lux usually turns my monitor orange at about 6pm.