How can someone cut down on the amount of hours they sleep and regulate their sleep cycle?

Answer 1

By waking up at the Same time no matter how long you slept the previous night. If you "make up" for lack of sleep, by sleeping late, or napping long in the afternoon, it will disrupt the sleep cycle. So no matter what time you go to bed, get up at the same time. Then the next day you will automatically fall asleep a bit early.

Ideally, sleep and get up at the same time, and it's not difficult to achieve. It is just a matter of practice.

Answer 2

Go to bed and get up at the same times everyday.