For Teens: Getting Enough Snooze Time
Go to sleep 15 minutes earlier each day -- and get up about 15 minutes earlier -- until you reach your desired sleep and wake times. The changes in sleep schedule must be made every day, including weekends.
While adapting to your new sleep schedule, stay away from caffeine, which can affect your sleep. Open blinds or shades or turn on bright lights as soon as possible after waking to help reset your internal clock. Avoid bright light in the evening.
Maintain the new schedule and practice other good sleep habits such as relaxing before bedtime.