Sleep is Must

WAKE UP AT THE SAME TIME EVERY MORNING

Keep wake-up times consistent and sleep quality will improve dramatically, giving you more energy and decreased sleep need.
Your body has an internal 24-hour clock which controls your circadian rhythm. Sleep quality is optimized during a very specific window of your circadian rhythm. If you learn to sleep exactly within that window you will enjoy the best sleep of your life. That is, you want to perfectly hit the “circadian low-point”, which is the time when your body is programmed to sleep.
If you sleep in on weekends your internal clock is always playing catch-up as it tries to match itself with your indecisive wake-up times. For each hour you sleep in late on weekends it will take an extra day during the week to reset your clock. Sleeping in on weekends makes it difficult to hit the circadian low point. Your body tries to increase sleep duration to compensate for poor sleep quality.
Keep wake-up times consistent. Even on weekends. Your sleep quality will skyrocket.
For those who don’t need alarm clocks (e.g. you are self-employed), you might be better off with free-running sleep…