The search function is dead right now so I can't pull up the old thread. But if you search my name and the phrase "lights out" you'll find a long detailed thread on this. Has worked for many. IIRC what I did was 24-36hrs lights out, the on for 1hr, adding 1hr per day up to 4hrs and holding for about 5 days, then adding 1hr until I was back to normal.
If they came back, I started over.
I had to start over once after I got to 7hrs. In the end, did the trick.