Fast 20-25min naps when tired usually fix any sleep lag right up for me. The trick is to actually wake up while still in REM before your brain is off to deep sleep. I say play with the 15-25min range and find your sweet spot.
Brainwave (Brainsync, Holosync, etc) tracks are also great for improving sleep quality which makes you need less quantity.
Finally, caffeine is your enemy *ducks as red bull addicts throw cans*
. No really. it totally fucks with sleep timing. If you want an energy boost, get some Yerba Mate tea. good energy, no shakes, and once done its job it gets our of your system fast unlike caffeine.