Sleep in Sync With Your Chronotype
Identify whether you tend toward morning, neutral, or evening sleep timing, then set your sleep window to match that internal clock rather than forcing an opposite schedule. You can use a questionnaire such as the MEQ to gauge your chronotype and compare it with your current sleep-wake pattern, then adjust bedtime and wake time accordingly. Keeping that schedule consistent across weekdays and weekends helps reduce circadian misalignment and supports better sleep quality and daytime functioning.
“Figure out your chronotype. Get good with your chronotype as best you can and then get regular. If you do those two things, sleep in synchrony with your chronotype rather than against it, and you are being regular weekdays and weekends, you will get a long way to getting better sleep.”