Try to go to bed and wake up at the same time every day, even on weekends. This regular sleep schedule helps regulate the body's internal clock which naturally wakes you up in the morning and makes you feel drowsy before bed, making it easier to fall asleep and wake up without relying on alarms long-term.

In the short-term, use an alarm to help you build your schedule. Experiment with different types of alarms until you find one that works for you:

1. Regular Alarm Clock: A simple clock that rings loudly to wake you up on time.

2. Phone Alarms: Use your smartphone to set an alarm with your favorite sound.

3. Gentle Sound Alarms: Gradually increasing sounds that wake you up more gently.

4. Vibrating Alarms: Place it under your pillow to wake you up with vibrations.

5. Sunrise Alarms: These lights mimic the sun rising to wake you up naturally.

6. Radio Alarms: Wake up to your favorite radio station or music.

7. Smart Alarms: Apps that analyze your sleep to wake you up at the best time.

8. Voice-Controlled Alarms: Use your voice to set and turn off the alarm.

Develop a calming bedtime routine that signals to your body that it's time to wind down. 

This could include activities like reading a book, doing gentle stretches, or practicing deep breathing exercises.

Avoid stimulating activities, such as playing video games or watching action-packed shows, close to bedtime, as they can make it harder to relax and fall asleep.

The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone that regulates sleep by causing us to feel drowsy. Limit screen time at least an hour before bedtime so melatonin is produced normally.

Consider using "night mode" or blue light filters on your devices in the evening. 

Other ways to limit screen-time in general:

1. Decide how much time you want to spend on screens each day, and set specific limits. You can use the built-in screen time settings on your devices or use parental control apps to enforce these limits.

2. Designate certain areas, like bedrooms or mealtime spaces, as screen-free zones. It is also good to get into the habit of not keeping your phone near you when you study. This encourages healthier habits, better family interactions, and better studying.

3. Schedule regular screen-free activities in your daily routine. Engage in hobbies, sports, reading, or spending time with friends and family to reduce screen time and promote a balanced lifestyle.

The video on the right gives a range of ways you might want to use to reduce screen-time. Remember, it might not work the first time, but start with manageable, realistic goals, and try to be consistent!

Create a sleep-conducive environment in your bedroom. 

Keep it cool, dark, and quiet to promote better sleep.

Invest in a comfortable mattress and pillows that provide proper support to help you sleep more soundly.

Avoid consuming caffeine-containing drinks or large, heavy meals close to bedtime, as they can disrupt your ability to fall asleep.

If you want a bedtime snack, opt for light and easily digestible options like a small piece of fruit or a cup of warm milk.