The fix: Try to keep a regular sleep schedule, even on your days off.
You’re living at odds with your chronotype, like when a night owl has to get up early for work. You have social jetlag, or an irregular sleep schedule ( 87% of us do). You work night shifts or rotating shifts. You might be out of sync with your circadian rhythm if: If you’re out of sync with it, you might find yourself tired, but your body isn’t primed for sleep, so you struggle to drift off. This internal clock runs on a roughly 24-hour cycle and helps to control your sleep cycle. If you’re tired all day and then wide awake at night, it’s usually because your body clock has gone awry. You’re Out of Sync With Your Circadian Rhythm RISE users on iOS 1.202 and above can click here to set up their 20+ in-app habit notifications. The fix: RISE can tell you when to do 20+ sleep hygiene habits each day, including when to get and avoid light, and when to avoid caffeine, intense exercise, large meals, and alcohol. Using over-the-counter sleep aids to fall asleep when you’re not tired. 
Having alcohol, eating large meals, and doing intense exercise close to bedtime.
Not getting natural light exposure in the morning, and getting too much light before bed.Having stimulants like caffeine too close to bedtime.Even worse? You might wake up in the night, too, making it even harder to get enough shut-eye. If you’ve got poor sleep hygiene, you may struggle to fall asleep, even when you’re tired. Sleep hygiene is the name for the behaviors you can do each day to get a good night’s sleep. The RISE app can tell you when to do 20+ sleep hygiene habits.
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