Waking up early can be a struggle for some of us, often resulting in grogginess and sluggishness throughout the day. If you’re tired of being a late riser, these nine science-backed tips can help you wake up earlier and feel more alert in the mornings.

1. Gradually adjust your bedtime: Instead of making drastic changes to your bedtime or waking time, gradually shift it by 15 minutes each day. This allows your body to adjust slowly to the new schedule.

2. Prioritize sleep hygiene: Keep a clean and relaxing sleep environment with cool temperatures, limited artificial light, and comfortable bedding. Ensure that your bedroom is a designated sleep space free from distractions.

3. Limit exposure to screens before bed: Eye-straining artificial blue light emitted from cell phones, tablets, and computers can disrupt your sleep patterns. Limit screen time before bed, or invest in blue light-blocking glasses to improve sleep quality.

4. Use natural light in the morning: Exposure to natural light in the morning helps regulate the body’s circadian rhythm. Open your curtains or spend time outside in the morning to encourage an earlier waking time over the long term.

5. Create a bedtime routine: A quiet bedtime routine can signal to your body that it’s time for rest. Adopt rituals such as dimming lights, reading, or engaging in relaxation techniques like meditation before sleeping.

6. Be consistent with your sleep schedule: Try to go to bed and wake up at the same time every day – even on weekends – to train your body into an easy-to-maintain sleep schedule.

7. Avoid caffeine and heavy meals close to bedtime: Consuming caffeine or large meals too close to bedtime can interfere with falling asleep or staying asleep through the night.

8. Consider using gradual alarms or wake-up lights: Gradual alarms or wake-up lights mimic a natural sunrise, stimulating the body’s natural wakefulness hormone cortisol and allowing for a gentler morning transition.

9. Seek medical advice if necessary: If you’re still struggling to wake up early despite these tips, consider talking to your doctor. There may be underlying health issues or sleep disorders that need to be addressed in order to optimize your sleep quality.

By adopting these nine science-backed tips, you can start waking up earlier and feeling more refreshed in the mornings. Taking gradual steps toward improving your sleep hygiene and bedtime habits can make a noticeable difference in establishing an earlier rise schedule.