How to Train Yourself to Wake Up on Time

Establishing a sleep schedule and bedtime routine, moving your alarm clock, and adjusting your diet are a few practices that can help you sleep better and wake up in the morning.
If you constantly wake up tired, you may not be getting enough sleep. There are a number of simple adjustments you can make to help you wake up in the morning.

However, if an underlying condition is causing your excessive sleepiness or drowsiness in the morning, you may need a combination of home remedies and medical treatment.
Establish a sleep schedule
Going to bed and waking up at the same timeTrusted Source every day is important when it comes to getting good sleep.

Most adults need at least 7 hoursTrusted Source of sleep per night. Aim to get to bed early enough so you wake up feeling refreshed.
Stick to your sleep schedule every day, including on your days off. Your body will begin waking up at this time naturally.

Establish a bedtime routine
Certain activities can interfere with your sleep if they are done too close to bedtime. These includeTrusted Source:
• looking at screens, like your laptop or phone
• drinking caffeine
• napping

Relaxing bedtime routine activities
A few relaxing activities you may consider adding to your bedtime routine can include:
•meditating or a breathing routine
• taking a warm bath or shower
• listening to a calming podcast
• reading a physical book or on an e-reader that does not emit blue light

Move your alarm to avoid hitting snooze
If you’re used to snoozing your alarm, try physically moving it away from your bed so you have to get up to turn it off.
Adjust your diet
A 2021 review of studies found that eating a healthy diet may help you sleep better. On the other hand, the study found that ultra-processed foods and foods high in added sugar may worsen your sleep quality.

Aim for a well-balanced, whole-foods focused diet. Try to include:
• fruits
• vegetables
• whole grains
• legumes
• seeds and nuts
• healthy fat, such as avocados and olive oil
• lean protein

Get regular exercise
Exercising regularly is another important aspectTrusted Source when it comes to improving your sleep.
A 2021 review of studies found that regular exercise can improve subjective sleep quality in adults. This includes improvements in:
• sleep quality
• insomnia severity
• daytime sleepiness

Get sunlight
Daylight helps regulateTrusted Source your circadian rhythms and improve your sleep.