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    how can i wake up and feel refreshed instead of wanting to fall back asleep
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    Get minimum 8 hours solid sleep a night, no screens an hour before bed, drink 2 litres of water a day, eat a well balanced diet, exercise regularly.
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    For me it's all about patterns. If you get in to a good pattern where you get up the same time each day after going to bed the same time every night then your body gets used to it. Also as mentioned above diet, amount of sleep is also very important. Alcohol and other stimulants are not good for sleep
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