Change sleep hours step by step
Don't try to go to bed early immediately. Instead, adjust your bedtime and wake up 15 minutes earlier every 4-5 days so that your body has time to adapt to the new schedule.
Make it a habit to relax before bed
Building a relaxing habit before bed helps you fall asleep more easily. Keep the bedroom cool, dark, and limit the use of phones and electronic devices. Instead, you can read books, write a diary, or drink a cup of herbal tea to relax.
Exposure to sunlight in the morning
Immediately after waking up, open the curtains, step outside or sit near the window to catch natural light. Morning light helps adjust the biological clock, signaling the body to start a new day and supporting the formation of the habit of waking up early.
Exercise early during the day
Exercising in the morning can help increase daytime alertness and make the body ready to go to bed earlier in the evening. Just walking for about 20-30 minutes each morning can also help regulate the sleep-wake cycle.
Maintain a fixed wake-up time, even on weekends
Sleeping overtime on weekends can disrupt your biological clock and make it difficult for you to wake up early at the beginning of the week. Therefore, try to maintain your wake-up time every day, only differing by a maximum of about an hour from your usual schedule to form a long-term habit.
