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Upvote on-topic answers supported by reputable sources and scientific research. Answer questions with accurate, in-depth explanations, including peer-reviewed sources where possible. doi:10.5664/jcsm.Please read our guidelines and FAQ before posting Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline. Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. doi:10.1186/1471-Īmerican Academy of Sleep Medicine. Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review. Mitchell MD, Gehrman P, Perlis M, Umscheid CA. Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder. Genetic basis of human circadian rhythm disorders. Sleep in adolescence: physiology, cognition and mental health. Consequences of circadian disruption on cardiometabolic health. Short- and long-term health consequences of sleep disruption. Musicians: larks, owls or hummingbirds? J Circadian Rhythm. Gjermunds N, Brechan I, Johnsen SÅK, Watten RG. Circadian polymorphisms in night owls, in bipolars, and in non-24-hour sleep cycles. Kripke DF, Klimecki WT, Nievergelt CM, et al. Biological rhythms during residence in polar regions. 
Delayed sleep-wake phase disorder in a clinical population: gender and sub-population differences.
If you are not meeting your sleep needs, gradually adjust the bedtime earlier in 15-minute increments weekly to increase your total sleep time. In the winter months, consider using a lightbox if it is dark in the morning. Get 15 to 30 minutes of sunlight immediately upon awakening or at sunrise. Get up at the same time every day, including weekends. If it takes more than 15 minutes to fall asleep, get up and do something relaxing and come back to bed when you are feeling more sleepy. Go to bed when you feel sleepy, even if this means delaying your bedtime to match when you naturally feel sleepy. Set an alarm clock and put it across the room so you have to get up to turn it off. Preserve the bedroom as a sleep sanctuary, reserving it as a space solely for sleep and sex. Spend the last hour before bedtime relaxing and unwinding: reading, listening to quiet music, or watching a familiar movie. Avoid screen light in the one to two hours before your desired bedtime. Do not drink caffeine or alcohol 4 to 6 hours before going to sleep. Minimize naps during the day to improve your sleep at night.
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