1. Dose of Daylight for Vitamin D

Before reaching for your phone, consider reaching for the sunlight.

Exposure to natural light in the morning helps regulate your circadian rhythm, the internal clock that influences when you feel awake and when your body prepares for sleep. Light entering the eyes sends signals to the brain that help coordinate hormones involved in alertness and sleep.

Spending even a short amount of time outside after waking can also help reinforce a more consistent sleep-wake schedule.

Try this: Open the blinds as soon as you wake up, drink your morning coffee outside, or take a 10- to 20-minute walk.