One of the most effective techniques for sleeping better is getting in step with the normal sleep-wake cycle of your body, or circadian rhythm. You would feel much more refreshed and energized if you keep a daily sleep-wake routine than if you sleep at different times for the same amount of hours, even if you just change your sleep schedule by an hour or two.
Try going to sleep and waking up every day at the same time.
This helps set the internal clock of your body and optimize your sleep quality. When you usually feel sleepy, pick a bed time so that you don't toss and turn. You can wake up automatically, without an alarm, if you get enough sleep. An earlier bedtime will be appropriate if you need an alarm clock.
Avoid sleeping in—even on weekends.
The more your weekend/weekday sleep patterns vary, the worse you will feel jetlag-like symptoms. Opt for an afternoon nap instead of sleeping in, if you need to make up for a late night. This helps your sleep debt to be paid off without disrupting your normal sleep-wake cycle.
Be clever about napping.
Though napping is a good way to compensate for lost sleep, napping can make it worse if you have trouble falling asleep or staying asleep at night. Limit naps in the early afternoon to 15 to 20 minutes.
After-dinner drowsiness battle.
Get off the couch and do something slightly relaxing, like washing the dishes, calling a friend, or getting clothes ready for the next day, if you get sleepy way before bedtime. You can wake up later in the night and have trouble going back to sleep if you give in to drowsiness.