How to Naturally Reset Your Sleep Cycle In One Night | Wise Bread
http://www.wisebread.com/how-to-naturally-reset-your-sleep-cycle-overnight

Simply stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day.  Your body will consider the time you break your fast as your new "morning." For example, if you want to start waking up at 2:00 am, you should start fasting between 10:00 am or 2:00 pm the previous day, and don't break your fast until you wake up at 2:00 am. Make sure you eat a nice healthy meal to jumpstart your system. Another example: If you are travelling from Los Angeles to Tokyo, figure out when breakfast is served in Tokyo, and don't eat for the 12-16 hours before Tokyo's breakfast time.

ေန႔နဲ႔ည မွားေနရင္ ဒီလိုလုပ္ပါ။ ဒါေပမဲ့ ကၽြန္ေတာ့္အတြက္ေတာ့ မွားေသးတယ္ :P

By fasting for 16 hours before your breakfast in a new time zone or on a new sleep/wake schedule, or perhaps after some really rough sleep nights, one can "override" the body's other sleep clocks that have a really aggravating way of demanding obedience.

16h? Too long.