If I click print is says 203 pages. That is not "a bit of knowledge" - not that I mind to spend time on what looks to be a very interesting an well-researched read.. Luckily he gives a TL;DR summary himself:
"In the presented algorithm, you try to stick to your optimum bedtime and waking time every day. You establish a protected zone in the evening to favor phase advance (minimum light, computers, stress, excitement, etc.). You wake up to bright sunlight and use morning exercise to advance the phase in the morning. You ingest caffeine only in the morning. You avoid alcohol in the evening. If you nap, you nap early. If your phase keeps shifting, you add more light and exercise in the morning. You also extend your protected zone in the evening. In emergency, when you fear falling out of synch, you could occasionally use melatonin in the evening, or delicate sounds in the morning as the minimum effective departure from the free running sleep principle."