They're all different so you'll need to work out what works for you. If you need to catch up on sleep at other times do so.
We are generally monophasic sleepers in western cultures which means we usually only sleep once each day. There are no rules if you need to rest or sleep DO IT!
SO - think back over your day and work out how to change your caffeine timing or quantity.
3. NO WIND DOWN
One of the best pieces of advice I have found that works with clients in this situation is to find a wind down routine that works for them. The easiest way is to read for an hour before bed. This way you will have less screen time, (it needs to be an actual book not a tablet or a kindle) more learning or escapism depending on your preferred genre of book. Your brain has a chance to simply focus on one thing only. Your heart rate drops, your muscles relax, your brain relaxes and when it comes time to put the book down your brain and body are in a far better state to then go to and stay ASLEEP.
Writing things down at the end of a day is also good for off loading the brain. I use a Bullet Journal.There's an app to support you doing it too!!
4. BLUE LIGHT
5. STRESS HORMONES OUT OF WHACK
In the morning cortisol is supposed to be reasonably high which gives you the energy you need for the day and as the day moves along it gradually drops down to lower levels so you can then sleep. It works inversely to melatonin which I just mentioned in the point above. However, if there are things causing ongoing stress for you this pattern can be thrown out and cortisol may be higher than it should be at the end of the day. Melatonin will be lower as a result and sleep may well be a wish rather than an given! Find ways to reduce stress and allow your natural cortisol pattern to kick in. Sleep patterns should return to normal once you have this in place.
6. LACK OF EXERCISE OR TIME OUTDOORS (OR BOTH!)
These 6 tips may not be exhaustive but may go some way to helping you sleep better. If you are still struggling then you may need deeper help.
The new Fit 4 Life Better Health Packages go into these and other elements of health much deeper and set you on a path to optimal health. Feel free to make contact to discuss by booking in a free 20 minute consult in person or online.