Go to bed at the same time every night and get up at the same time every morning even on weekends, holidays and days off. Choose
a time when you normally feel tired. If you don’t fall asleep within
about 15 minutes, get up and do something relaxing. Try not to break
this routine on weekends. If you want to change your bedtime, help your
body adjust by making the change in small daily increments, such as 15
minutes earlier or later each day...
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