Match your sleep routine to your circadian rhythms

Sleep when it is dark, and wake when it is light.
The precise timing can be adapted and varied as needed for your work situation and daylight timing in your location.

Keep sleep timing consistent on both weekdays and weekends.
Shifting your schedule later every Saturday and then earlier on Monday is like giving yourself jet lag twice a week, every week.

If you lose sleep on any given night, wake up at the same time the next morning and go about your daily routine.
Avoid sleeping in and prioritize getting your circadian clock back on track as quickly as possible.

Take naps only if they don’t disrupt nighttime sleep.
It’s best to nap in the early afternoon and for less than 90 minutes.