To make your sleep schedule more consistent, you can try the following methods:

Set a regular bedtime and wake-up time, and stick to it every day, even on weekends.
Create a relaxing bedtime routine to help you wind down before bed.
Limit your exposure to bright screens before bed.
Avoid napping during the day.
Make sure your sleeping environment is cool, dark, and quiet.
Get regular exercise during the day, but avoid vigorous exercise close to bedtime.
Avoid caffeine and alcohol before bed.
If you have tried these methods for a while and are still having trouble falling asleep or staying asleep, it may be a good idea to talk to your doctor. You may also want to consult your doctor if your lack of sleep is causing problems in your daily life, such as difficulty concentrating, irritability, or fatigue. Your doctor can help you determine the underlying cause of your sleep problems and recommend an appropriate course of treatment.
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