Set a fixed wake-up time every day
Go to bed at the same time every night
Get 7–9 hours of sleep
Use two alarms
Put the alarm across the room
Avoid snoozing
Get bright light soon after waking
Keep your room cool, dark, and quiet
Avoid caffeine late in the day
Avoid alcohol before bed
Limit screen time before sleep
Exercise regularly
Avoid long naps
Track your sleep schedule
Check for sleep disorders if oversleeping continues
Review medications that may cause drowsiness
Talk to a doctor if you feel tired despite enough sleep