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Maintain a regular sleep schedule by going to bed at the same time every night, even on the weekends or on your days off. This will ensure your internal sleep clock is set on a schedule that will make it easier for you to fall asleep at night.  Though you may think that going to bed one hour later won’t affect your sleep schedule, any changes or shifts to your sleep schedule will have negative effects on your sleeping habits and can lead to oversleeping or a restless sleep. On average, you should be getting between seven to nine hours of sleep a night.  To avoid messing up your sleep schedule, you can set an alarm on your phone or computer to remind you it’s time for you to go to bed. Have your phone alert you 1 hour or 30 minutes before bedtime so you can prepare yourself for bed and stick to your sleep schedule. You can also set an alarm on your watch or ask the person you live with to give you a 1 hour heads up before bedtime. Having a consistent wake up time every morning will also allow your body to adapt to your sleep schedule. To help maintain a set wake up time every day, you should avoid hitting the snooze button on your alarm or get rid of the snooze button completely. The snooze button will only throw off your wake time and throw off your sleep schedule. If possible, try to trigger your wake up time with lots of light. You could set a timer so the lights in your room turn on at your wake up time or the blinds in your bedroom go up. Exposure to light in the morning will help your body’s internal clock to reset itself every day and help you to avoid oversleeping. If you are traveling to a different time zone, you will need to prepare your body for the time shift so you can get a good night’s sleep. It can take several days to a week for your body to adjust to a new time zone. If you are traveling eastward, you will likely experience more severe jet lag than when you are traveling westward. Traveling east requires you to shorten your day, making it more difficult for your internal clock to adjust to your new sleep schedule.  Prepare your internal clock for the new time zone by getting seven to nine hours of sleep two to three days before your trip. If you are traveling west, you should adjust your sleep schedule by delaying your normal bedtime and wake time in 20-30 minute intervals. If you are traveling east, you should increase your normal wake time by 10 to 15 minutes a day two to three days before your trip and increase your normal bedtime by 10 to 15 minutes. To fight off jet lag and poor sleep in a new time zone, you should decrease your exposure to light when it’s time for bed and increase your exposure to light when it’s time for you to wake up. You should also spend more time outdoors so your body gets used to the light cues, such as the sun rising and falling, in your new time zone.

Summary:
Go to bed at the same time every night. Wake up at the same time every morning. Adjust your sleep schedule if you are traveling to a different time zone.