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If you're not excercising, you should start, it does marvels for your sleep.
You can probably get away with less than 8 hours a night, I find I'm fine with 6, but your mileage may vary.
You can try going to bed early and making yourself read a boring book until it knocks you out.
You're not really going against your internal clock by waking up a little early, but you can mess yourself up by seriously mixing up your schedule, which I found out when I was working overnights.
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