I’m aware that you’re asking how to predict, rather than how to control. Unfortunately the ideas I have on hand are about how to control.
First there’s Ferris’ hack of taking a cold bath, item 2 of:
http://www.fourhourworkweek.com/blog/2008/01/27/relax-like-a-pro-5-steps-to-hacking-your-sleep/
I have not tried that myself. Second, there’s orange glasses:
http://www.cleveland.com/healthfit/index.ssf/2010/06/goggles_with_orange_lenses_blo.html
These seem good-enough and they’re cheap:
http://www.amazon.com/gp/product/B0001YXG8S
My own self-experimentation says they seem to help. Wear them when it’s dark outside so artificial light doesn’t push around your sleep schedule.
I’m aware that you’re asking how to predict, rather than how to control. Unfortunately the ideas I have on hand are about how to control.
First there’s Ferris’ hack of taking a cold bath, item 2 of:
http://www.fourhourworkweek.com/blog/2008/01/27/relax-like-a-pro-5-steps-to-hacking-your-sleep/
I have not tried that myself. Second, there’s orange glasses:
http://www.cleveland.com/healthfit/index.ssf/2010/06/goggles_with_orange_lenses_blo.html
These seem good-enough and they’re cheap:
http://www.amazon.com/gp/product/B0001YXG8S
My own self-experimentation says they seem to help. Wear them when it’s dark outside so artificial light doesn’t push around your sleep schedule.