Getting in sync with your body’s natural sleep–wake cycle is key to good sleep. You will feel more refreshed and energized.
Set a regular bedtime.
Having regular sleep and wake up time each day, even on weekends, will help condition your body’s natural sleep–wake (or circadian) cycle. If you tend to stay up later on weekends, make sure you still try to wake up at your regular time or at most an hour later. You can always make up for lost sleep with a short nap.
Wake up at the same time every day.
If you’re getting enough sleep, you should wake up naturally without an alarm. If you do, then it could be a sign that you are not getting enough sleep, perhaps you need to start sleeping earlier.
Nap to make up for lost sleep.
Most of us have a natural dip in alertness between 2 - 4pm. A quick power nap can be extremely effective to recharge, but anything longer than 30 minutes, you will enter into a state of deep sleep and feel even worse when you wake up.