Sun to the retina, friends. This kick-starts the circadian rhythm early, allowing your brain and body to be ready for bed by the time the sun's down. You'll want to do this at the same time every day, as much as your schedule allows. "In addition to going to bed earlier, it's important to keep a consistent wake time — keeping your circadian clock dialed in is extremely important for upholding quality sleep," Dr. Heneghan told POPSUGAR.
And don't hit snooze! "Many people set multiple alarms in the morning because they still feel tired when they wake up and think that snoozing their alarm will give them extra minutes of sleep back," Dr. Heneghan said. "While this is fairly common, this inconsistency of sleeping and waking can be disruptive to your sleep cycle — it's important to remember that you won't gain much back when snoozing for a few minutes."
His solution? "Set one alarm for the latest time you can wake up, and be consistent," he said.