Set a bedtime of 7-8.5 hours before you want to wake up. So if you’re waking up at 6 a.m., go to bed between 9:30-11 p.m. Where you are in that time frame depends on how much sleep you need. Most people need about 7.5-8 hours of sleep, though there are lots of variations. I tend to get about 7, but also take a short nap in the afternoons.

Behavior patterns: Deciding to stay up late or wake up early to study, play sports, or take part in social activities can throw off normal sleep routines. Caffeine and energy drinks: Stimulants may help people feel alert, but they can upset the body’s ability to naturally alternate between sleep and wakefulness, making it more difficult to

1. Take a Short Nap During the Day. Emphasis on the short nap here. You should aim for a 20 to 30-minute power nap for best results. Like I said above, napping for too long can make you more likely to wake up while your circadian rhythm is preparing you to sleep, which can make sleep inertia worse.
Anna B. Shannahan, MD, a family medicine physician at Northwestern Medicine Lake Forest Hospital, shares her top tips to gain energy throughout the day. 1. Jump-Start With a Snack. Look for foods that have a low sugar index. Your body will absorb these types of food more slowly, and they won't lead to a sudden drop in energy. Wake up! Wake up! All of this may well put most people off exploring the limits of our capacity to go without sleep, but the question remains: how long can we stay awake? The most widely cited
17. Indulge in Some Dark Chocolate. Yes, dark chocolate does contain some caffeine though it isn’t necessarily associated with the less positive side effects that coffee can be. For this reason, a piece of dark chocolate in the morning, while an indulgence, can be a better option for you than a cup of coffee. 18.
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how to wake up without sleep