How to Optimize Your Circadian Rhythm for Faster Gains

I am starting to realize that my erratic sleep schedule is probably holding back my progress in the gym. I am looking for advice on how to optimize your circadian rhythm for faster gains. I am in the US and I often stay up late on the weekends and then struggle to get back on track during the week.

I am looking for tips on light exposure, meal timing, and supplement use to help set my internal clock. I have heard that getting sunlight in your eyes first thing in the morning is crucial. I am also wondering if taking magnesium at the same time every night helps with this process.

What are your best habits for maintaining a consistent sleep wake cycle? I want to make my recovery as efficient as possible so I can get the most out of my training. I would love to hear your daily routines and how you stay disciplined with your sleep!