Here's how you clean the VCT system. For the 1st 4k you run a premium synthetic high in detergent and a new filter. If you have oil leaks, use M1 High Mileage. If not you could opt for Pennzoil Ultra. A 1/2 pint of Kreen goes in at 4k to thin and further dissolve any sludge loosened by the oil, attack varnish. Dump the oil at 5k. Repeat. Its a slow process over 2 oil changes and 10k. The additives are only in for 1k at the end of the oil change. You can read about Kreen on BITOG. Not sure you can get Kreen up there, MMO is the substitution.
Things should start getting better within the first oil change. If not, you may have to manually clean the screen in front of the solenoid if you have one. I never had to manually take anything apart, hopefully you wont either. If the problem has just appeared, you probably wont have to. If none of this works then you have to look into a possible repair.
I can judge the success with an honest answer. Have you been changing the oil when your supposed to? I ask because in addition to fouling the VCT, a plugged oil filter will also cause this problem.