Look outside in the morning as early as possible.

If you're having trouble waking up early, drink two glasses of water right before bed. Your urge to pee will (hopefully) wake you in the morning.

Get enough exercise, preferably outdoors while the sun sets. The setting sun will tell your body what time it is. The exercise will burn off excess energy.

Drink plenty of water. Don't drink sugar or artificial sweeteners.

Avoid caffeine after sunset. Avoid large meals after sunset. Keep snacks to a minimum and very light after sunset. Get plenty of fiber. Be regular. Stomach upset will ruin your sleep.

Nuts for breakfast, not sugar. Sugar for breakfast means crash later which can lead to nap time. Naps throw off your rhythm.

Find something to do to wind down before bed that doesn't involve a screen. The light and information will stimulate you to wakefulness.

The most important thing is to establish a rhythm and stick to it, even on the weekends. Habit is a powerful force for all forms of progress... and destruction, for that matter; be mindful of that.