I've been using a smart switch to fade in a light (one of the "sun-like" full-spectrum ones) over my head in the morning and it's been really effective for regulating my circadian rhythm. Even with little sleep, I will naturally wake up in the morning at a much more regular time.
I have been using one of those sunrise alarm clocks for around 8 years now. If I go to bed at a reasonable time, the light will wake me up naturally before the alarm actually goes off. However, if I stay up too late the effect of the light fades. I'll sleep right through the light and need the alarm. On one occasion when I must have been really sleep deprived, I slept through the light, an hour of the alarm going off, and another 2-3 hours after that.
If the light turns on too quickly for me it’s super jarring and I hide under the covers. Did you find one that goes bright over the course of 30m or something? Or can you handle the quick increase in brightness?
Smart bulbs.
You can make your artificial sunrise take as long as you want, and connect them to a sleep tracker so they're timed to wake you up during a comfortable phase.
I've been doing this for 12 years, and I don't think I have ever been upset to hear my alarm since, as long as I'm home and the lights have prepared me. Lately I've even been waking up before my alarm about half the time, even though I work on a schedule one time zone east of where I am.
It's shocking to me that it's not more popular for everybody. I guess the benefit is hard to explain.
I have a sunrise alarm clock, I think from Phillips. If I set the alarm for 8am, the light will start turning on at 7:30am then slowly increase in brightness over the next 30 minutes until 8am when it's at full brightness and the alarm goes off (which are nature sounds).
When it first starts, it's more of a warm glow than a light. The max brightness can also be set.
Google for "wake-up light". Philips is the brand I'm familiar with but there are others.
It's a controllable dimmer switch that I fade in over the course of an hour or so using a Home Assistant script.
I do the same with a lifx bulb, it can be set up to fade and colour shift over any duration you like.