1. Make a regular schedule: try to sleep and get up at the same time every day, so that your body can gradually adapt to this rule.
2. Avoid drinking caffeinated drinks at night: Caffeinated drinks such as coffee, tea and cola will affect the quality of sleep and try to avoid drinking at night.
3. Relax: Do some relaxing activities before going to bed, such as reading, listening to light music and yoga. Help people relax and fall asleep more easily.
4. Create a good sleeping environment: keeping the bedroom clean, quiet and dark, and using comfortable bedding will help improve the quality of sleep.
5. Control the use time of the mobile phone: Try not to use the mobile phone for a long time at night, especially in bed. Try setting a "digital breakup" time, such as stopping using your mobile phone one hour before going to bed.
6. Increase outdoor activities during the day: More sunshine and moderate exercise will help to adjust the biological clock and improve the quality of sleep.
7. Establish healthy eating habits: avoid overeating at dinner, try to choose digestible food and avoid spicy and greasy food.
8. Enhance the awareness of self-discipline: It takes a certain degree of self-discipline to develop the habit of going to bed early and getting up early, and it is necessary to overcome procrastination and complete the study and life tasks on time.
9. Reward yourself appropriately: When you successfully persist in going to bed early and getting up early for a period of time, you can give yourself some rewards appropriately, such as buying something you like, enjoying a delicious meal and enhancing your motivation.
10. Seek support: form the habit of going to bed early and getting up early with roommates and friends, supervise and encourage each other, and it is easier to stick to it.