Increase your cortisol levels by exposing yourself to direct sunlight for 30 minutes a day. The ideal time to do this is between 6:00-8:30 am.


Read a book, journal about your day, or talk to friends and family 90 minutes before bed. Doing so will allow you to wind down right before bed.


Stay cool. Keep the temperature in your house at night around 68 degrees Fahrenheit.


Don’t drink caffeine after 2 pm.


Keep your phone outside of your bedroom.


Swap out your alarm clock for a Wake Up Light. This makes you less groggy in the morning and stops you from having to wake up to an annoying buzzing sound.


Get rid of light pollution from unnatural light. This includes removing electronics from your bedroom other than your Wake Up Light and using black out curtains for your windows.


Keep a notepad and pen by your bedside table. If you wake up because you remembered something you forgot to do, etc. you can immediately write it down and go back to sleep. It will be there for you to take care of in the morning.


Meditate before bed or practice breathing exercises that allow you to breath from your diaphragm.


Do not eat 90 minutes before bed. This will help you avoid waking up from having a drop in blood sugar as your sleep

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