If you wake up after only a small amount of sleep, it might be tempting to hit the snooze bar and enjoy an additional seven or nine minutes of rest. However, this will actually result in you feeling more tired in the morning.  The sleep you have during those few minutes are of minimal quality. You end up going straight back into REM sleep if you're pulled from sleep too quickly, and the shock of waking from REM sleep repetitively leaves you more tired than you would have been if you had simply woken up.  It's better to set the alarm as late as you can possibly sleep and get up and get going on the first buzz. Even if it's hard, you'll end up feeling more energized throughout the morning. Eating breakfast within 30 minutes of waking up will improve your cognitive performance and overall energy throughout the day.  Once again, if you're tired you'll crave simple carbohydrates and sugar, but you should strive for a healthy, energy boosting breakfast instead.  Choose whole grains and fruit for breakfast. Have yogurt with berries and granola or oatmeal with fruit. Try to get outside for a few minutes shortly after you wake up. Sunlight will help energize you, even if you're running on a small amount of sleep.  Bright, natural light boosts energy and body temperature. It'll also stall your circadian rhythm, slowing the urge to get back in bed.  Do not wear sunglasses. Sunglasses block the UV lights that you need to energize.

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Write a summary of the previous text in Vietnamese:
Thức dậy ngay khi chuông báo thức reo. Ăn sáng. Bước ra ngoài.