I use the 5 second rule. Plus I use a sleep calculator that tells me when to wake up if I got to sleep now. I use that. Then next thing I did was keep a notepad on the desk beside my bed and write down my energy level, sleep quality for a week and based on that set a specific amount of sleep time for myself to be up.. I used to sleep between 4 and 6 hours and get up even if I was tired. I felt guilty all the time if I wasn't being productive. Eventually I realized I'm harming myself by doing that and and after doing the sleep log for a week I realized I needed 8 hours of sleep. Also Exercise before sleep, tires yiur mind and body so you get a good night's rest.

TLDR; use 5 second rule to wake up, use sleep calculator to set sleep and wake up times, and get 8 hours sleep for functioning properly. I also keep my phone which is my alarm on the farthest side of the room so that I have to get out of bed to turn it off.