Start Low

If you happen to be a night owl and you find it difficult to get out of bed when the sun comes out, you can learn to do so, or rather, you can unlearn your established habit. start with small changes to your routine. The key is to get well-rested during the night so it won’t be a struggle to wake up.

Put The Alarm Far Away

Snoozing for five or ten minutes will not help you, unless you have one or two hours more of sleep it is useless. So it is better to get up when you hear the first beep of your alarm. Fixing your getup time everyday will help reset your internal clock. This will make you alert in the morning and sleepy at night and repair your cycle.

Allow The Light In

The moment you get up, open the curtains or step outside. Natural light lightens up your brain and keep your clock in sync.

Make an Enjoyable Routine

Plan something you like to do each morning. It could be reading your favorite website, or going to a walk. Anything that excites you or gives you pleasure. This will help arouse your brain and makes you less sleepy.

Sip a Little Caffeine

A cup of coffee can boost your energy and increase your focus. Caffeine help your body secretes chemicals like serotonin or dopamine. If you are not a fan of coffee then a cup of black or green tea will do.

Morning Workout Session

A morning workout like jumping jacks or brisk walk will get you more alert in the morning and ease your falling asleep in the night. Try to schedule a session each morning.

Breakfast

Breakfast will make your morning feel more like morning and less like midnight. Try to have a small meal like an egg with a toast or a cup of yogurt. This will give you some energy to kick off the day.

Glow Down Before Bedtime

Make your house get dim towards the time of sleep. Decrease the lights, shut down TV, mobiles and all other screens at least an hour before bedtime. This helps your body secretes Melatonin and gets you sleepy.

Avoid Night Alcohol

Alcohol can make you feel sleepy, but it will make it hard to have a non-fragmented sleep and make you foggy in the morning.

Melatonin

Melatonin helps preparing the body to sleep and keeps the biologic clock in check. If you have a trouble with sleep due to shift work or changed routine or a travel, try a small melatonin supplement. Stick to a small dose (less than 1 mg) an hour before bedtime after consulting your doctor.

Wind Down

Develop a relaxing routine before bedtime. Avoid emails and tough family discussions. Learn a meditation practice, a relaxation exercise. Do a stretch , take a shower or a bath, or read a book with the lights dimmed down.