Gradual Adjustments Make gradual changes to your sleep schedule. Adjust your bedtime and wake-up time by 15-30 minutes earlier or later each day until you reach your desired schedule.
Consistent Wake-Up Time Try to wake up at the same time every day, even on weekends. This helps regulate your body's circadian rhythm and reinforces your new sleep schedule.
Control Light Exposure Control Light Exposure: Natural light regulates sleep-wake cycles. Bright natural light wakes you up in the morning. Limit nighttime exposure to artificial light, especially screens, since it might disrupt melatonin synthesis.
Caffeine and Alcohol Limit caffeine and alcohol, especially before night. Both drugs can alter sleep patterns and make falling and staying asleep tougher
Create a Relaxing Bedtime Routine Develop a relaxing nighttime ritual to signal to your body to wind down. This might involve reading, taking a warm bath, or deep breathing.
Be Patient Your body needs time to acclimatize to a new sleep routine. Don't give up on your new regimen despite difficulties.