Experts say that the number one factor in programming yourself to wake up naturally is maintaining a consistent sleep schedule. So, once you've determined your natural sleep-wake cycle and how many hours of shuteye you need, you should start going to bed at the same time every day. "It's just like how you train yourself for certain mealtimes where your body anticipates food and drink, so you start to feel hungry and thirsty at those hours," Dr. Singh said. "If you keep your sleep rhythms consistent, you will crave sleep at a certain hour in the evening and you will wake up much easier in the morning feeling refreshed."
Allison Siebern, PhD, a licenced clinical psychologist certified in behavioural sleep medicine, and head sleep science advisor for Proper, recommends sticking with this schedule even on weekends or days off, when you may be tempted to sleep in. "This avoids confusing the body and throwing off physiological processes that thrive off the routine of a 24-hour day," Dr. Siebern told POPSUGAR.