Start by waking up 15 minutes earlier than usual, then add 15 minutes every few days until you reach your goal time.
Create a nightly routine to signal to your body to relax. Reading, a warm bath, gentle stretching, and meditation are examples.
Keep your bedroom dark, quiet, and cool. If needed, use blackout curtains, earplugs, or a white noise machine.
Blue light from screens can disrupt sleep. Avoid screens at least an hour before bed or use a blue light filter.
Try to sleep and wake up at the same time every day, even weekends. Your sleep-wake cycle is strengthened by consistency.
Morning natural light regulates your body's circadian schedule and boosts happiness and attentiveness.
Try to exercise at least a few hours before bedtime to fall asleep sooner and sleep deeply.
Stress and anxiety can disrupt sleep. To reduce stress, try journaling, deep breathing, or yoga.