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Caffeine can stay raised in your blood for 68 hours. For that reason, drinking big quantities of coffee after 34 p. m. is not recommended, especially if you're sensitive to caffeine or have difficulty sleeping (, ). If you do crave a cup of coffee in the late afternoon or night, stick to decaffeinated coffee.

While short power naps are beneficial, long or irregular napping throughout the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may have a hard time to sleep at night (, ). In truth, in one research study, individuals wound up being sleepier during the day after taking daytime naps ().

However, some studies show that those who are utilized to taking routine daytime naps do not experience poor sleep quality or disrupted sleep at night. If you take routine daytime naps and sleep well, you shouldn't stress. The effects of taking a snooze depend upon the individual (,, ). Long daytime naps may impair sleep quality.

Your body's circadian rhythm functions on a set loop, aligning itself with daybreak and sundown. Following your sleep and waking times can aid long-lasting sleep quality (). One research study kept in mind that individuals who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep ().

If you deal with sleep, try to get in the habit of awakening and going to bed at similar times. After View Details , you may not even need an alarm. Try to get into a routine sleep/wake cycle especially on the weekends. If possible, attempt to awaken naturally at a comparable time every day.