setting a healthy sleep schedule

1. ensure your bed time is 8 hours before whatever time you actually need to be awake
2. do not eat 4 hours or less before bed time
3. do not be active two hours or less before bed
4. 1 hour before bed time take melatonin to help put yourself to sleep. this should after a while not be required anymore
5. the moment you wake up, get out of bed and eat while looking at sunlight, this will help your body 'wake up'

[source|4.2.2019]