The pre-bed routine is important for sleep, and getting in the right mindset can help. Focusing on sleep habits, even if through fads like blue blocking glasses, can also be helpful to engage people with regular healthy behaviors.
If you wake up after deep sleep, you're going to experience sleep inertia. To avoid this, try banking sleep before days when you know you'll need to be alert, and don't do anything that might impair your ability to get good sleep that night.