I am like you. Here's what's worked for me: * Get up at the same time every day, even if you've had a late night * Wind down by avoiding electronics an hour

I am like you. Here's what's worked for me: * Get up at the same time every day, even if you've had a late night * Wind down by avoiding electronics an hour before bedtime * Put a loud alarm clock on top of the fridge * Get a big drink of water as soon as you wake up * Turn on all the lights (or go outside, but that obviously won't work at 4am at most latitudes) * Have a morning routine that you can do on autopilot while your mind fully awakens. For me that's cereal and a shower.