How can I stop hitting the snooze button every morning?

Set a consistent wake-up time, get morning sunlight, and build an alerting activity into your morning routine.

• Morning sunlight: Get bright sunlight within 30–60 minutes of waking; early light helps promote alertness and anchors your sleep-wake timing. 1
• Track your wake-up time: Record when you wake and use your typical time as a reference: your temperature minimum is about two hours before it. 2
• If you wake too early and feel tired: The available guidance supports keeping sleep and wake times fairly consistent, but doesn’t provide a specific bedtime-adjustment method for this situation. 3
• Do something active right after waking: Take a walk, or combine the walk with morning sunlight; you can also bring your morning beverage or dog outside. 4