Light timing

Greetings all. One of the things that I have struggled with since starting light therapy to help me with my circadian rhythm issues is getting the timing right.
Like many of you I've used the assessment tool on the Apollo website and it tells me I am phase advanced. I've followed the treatment schedule and found that either a) it has no effect on my early awakenings; or b) leaves me feeling so wired I struggle to sleep. No doubt there's a happy medium there to be found.

I would really appreciate hearing of other people's experience in dealing with this sort of challenge as there's a lot of conflicting advice out there. Apollo say don't use your light after 9pm, whilst other sources I have read say that you can only achieve phase delay by using light within 2 hours of normal bedtime (which for me is around 1030-1100pm).

Bit selfish of me I know to come here and just ask for advice and not offer anything in return! I promise as I learn more about what works and what doesn't I will share it.

Would be good to get a general discussion going on experiences with light timing / duration / intesity - hopefully this is an area of general interest to all.