Sounds counter intuitive but forcing myself to wake up at the same time irrespective of the quality of sleep has forced my body to adapt. If some reason I couldn't get a good sleep, I still force myself to get up at the scheduled time. This makes me drowsy on the day but I will be tired enough to get a deep sleep next day. If I let myself take few more hours of nap by snoozing because I didn't got enough sleep that spirals down.
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Waking up at the same time everyday!
Sounds counter intuitive but forcing myself to wake up at the same time irrespective of the quality of sleep has forced my body to adapt. If some reason I couldn't get a good sleep, I still force myself to get up at the scheduled time. This makes me drowsy on the day but I will be tired enough to get a deep sleep next day. If I let myself take few more hours of nap by snoozing because I didn't got enough sleep that spirals down.