Set a consistent wake-up time every day
Go to bed at the same time every night
Get 7 to 9 hours of sleep
Wake up gradually with a gentle alarm
Place your alarm across the room
Get bright light soon after waking
Avoid screens before bed
Stop caffeine in the afternoon
Avoid heavy meals and alcohol late at night
Create a relaxing bedtime routine
Prepare clothes, meals, and tasks the night before
Start with small wake-up time changes
Get out of bed immediately when the alarm rings
Move your body shortly after waking
Drink water first thing in the morning
Eat a healthy breakfast
Keep your bedroom dark, cool, and quiet
Limit naps during the day
Be consistent on weekends
Track your sleep and morning habits
Reward yourself for sticking to the routine