Here is a proven scientific guide to help you sleep from world round neuroscientist Professor Andrew Hubberman. 1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises. 2) Wake up at the same time each day and go to sleep when you first start to feel sleepy. 3) Avoid caffeine within 8-10