How To Become An Early Bird

Start by waking up 15 minutes earlier than usual, then add 15 minutes every few days until you reach your goal time.

Sleep Schedule

Create a nightly routine to signal to your body to relax. Reading, a warm bath, gentle stretching, and meditation are examples.

Make Bedtime Relaxing

Keep your bedroom dark, quiet, and cool. If needed, use blackout curtains, earplugs, or a white noise machine.

Make Your Bedroom Sleepy

Blue light from screens can disrupt sleep. Avoid screens at least an hour before bed or use a blue light filter.

Watch Less Before Bed

Try to sleep and wake up at the same time every day, even weekends. Your sleep-wake cycle is strengthened by consistency.

Maintain Your Sleep Schedule

Morning natural light regulates your body's circadian schedule and boosts happiness and attentiveness.

Start The Day With Sunlight

Try to exercise at least a few hours before bedtime to fall asleep sooner and sleep deeply.

Exercise Often, Not Before Bed

Stress and anxiety can disrupt sleep. To reduce stress, try journaling, deep breathing, or yoga.

Manage Stress

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