Sleep - help needed please.

[WellAlwaysHaveParis]

Might sound ridiculous, but please could you help me with:

A) Tips on how I can go to sleep early-ish (around 10:30-11pm should probably be my cut-off point!) I procrastinate and never actually end up going to bed until I'm over-tired.

B) Tips on how to get up reasonably early (7ish) if I've gone to bed late the night before. I set an alarm and everything, but find it so hard to get out of bed.

Thanks so much. It's become a horrible pattern, and I really want to snap out of it so I can enjoy life a bit more and get my time management sorted (especially in the mornings!)

Set your alarm and put your phone away from the bed, so you can’t go on it while you’re sleeping and you have to get out of bed to turn the alarm off.

Go to bed half an hour before sleeping so you don’t get frustrated that you’re not dropping off.

Don’t underestimate “just resting”. If you can’t get to sleep, don’t get up and do something, just lay there and relax.

Take a drowsy antihistamine