There is no single best time to wake up that works for everyone — but there is a right approach for you. Your ideal wake-up time is one that fits your natural body clock, gives you enough sleep, and stays consistent from day to day. Getting light into your eyes soon after waking, moving your body, and anchoring your mornings to a steady time are the three habits that matter most. The specific hour is far less important than whether you can stick to it.

What you do in the hour or two before bed has a surprisingly big effect on how quickly you fall asleep and how well you stay asleep. Good bedtime habits — consistent timing, winding down gradually, dimming the lights, stepping away from screens — help your body and brain shift smoothly into sleep mode.