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Get on a sleep schedule

Get on a sleep schedule

Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.

Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.

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Get a sleep study

If you can’t get up in the mornings after trying other methods or have noticed sleep disorder warning signs , talk to a doctor about a referral to a sleep specialist.

Participating in a sleep study can help diagnose a sleep disorder that may be to blame for your morning fatigue...

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Get regular exercise

Exercise has been proven to improve sleep and conditions that can cause insomnia and excessive sleepiness, such as anxiety and depression.

It also increases energy levels by reducing fatigue, including in people with conditions associated with chronic fatigue, according to

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Eat better

Eat better

Eating a healthy diet increases your energy and helps you sleep better.

On the flip side, foods that are generally considered unhealthy can make you feel sluggish and zap your energy.

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Enjoy the daylight

Daylight helps regulate your circadian rhythms and improve your sleep.

If you get some sun first thing in the morning, it can help boost your mood and energy levels for the rest of the day. Try opening your blinds as soon as you get up, having your coffee outside, or going for a short walk....

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Improve your bedtime routine

To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.

Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:

  • looking at screens, like your laptop ...

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Move your alarm to avoid hitting snooze

Move your alarm to avoid hitting snooze

Tempting as that snooze button and getting “just a few more minutes” may be, falling back asleep after waking is sleep fragmentation.

If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off.

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Treat a sleep disorder

If you’re diagnosed with a sleep disorder, such as chronic insomnia or restless leg syndrome (RLS) , treatment can help you sleep and wake up better. Treatment depends on the specific sleep disorder and might include:

  • prescription drugs, such as sleep aids or ...

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maliha

A medical student!🩺 I’d like to live as simply as possible. I love reading- regardless of what type of book it is. People are wonderful, especially those closest to me. I’m determined to do some good for others in whatever I end up doing in the future.

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Tips for a good nights sleep

  1. Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
  2. Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
  3. Avo...

1. Stick to a sleep schedule

Go to bed and wake up at the same time every day. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. 

Set an alarm for bedtime just like you set up one for the morning. 

Often we set an alarm f...

Sleep routine

Sleep routine

  • Wake up for the morning sunshine, by 11AM.
  • Put a gentle alarm on to wake up consistently same time every day.
  • Sleep without an alarm clock for the weekend days.
  • Train yourself to sleep by 1AM, make sure the lights are switched off by midnight.
  • Invest in an eye...

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