By now, you’re probably already an experienced habit upgrader, so we think it’s time to frame your habit a little bit.

The next stage to improve the quality of your sleep is to create a permanent routine, with a consistent time to go to sleep and to wake up.

While scheduling your night time routine make sure you get enough sleep (read our “how much sleep do we really need” article).

Waking up is mostly recommended to be scheduled at light time, with or after sunset, to boost melatonin production, which is affected by light and dark.