Article: Change your sleeping habits so that each day is the same -- even on weekends. The best way to do this is to figure out what time you need to be up for work or school, then calculate backwards to ensure that you'll get enough hours of sleep. This will give you your bedtime and wake-up time.  For example, you may need to get up at 6:00 a.m. to be at work by 8:00 a.m. To get 7-9 hours of sleep, you'd need to set your bedtime sometime between 9:00 p.m. and 11:00 p.m. If you need to get used to going to bed earlier, it's best to do so in 15-30 minute intervals. Let your body get used to the earlier bedtime before you set it another 15-30 minutes earlier.  This trains your brain to know when to go to sleep so that you don't lie in bed tossing and turning. This wrecks your sleep schedule, making it harder to get the good sleep you need. Do your best to stick to the same sleep schedule during the weekend as you need during your work week. Over time, this will have you feeling well-rested.  At first, you may want to schedule early morning activities on your weekend days so that you have an incentive to rise early. For example, make a plan with a friend or partner to go on an early morning hike. Don't plan any late-night events on Friday or Saturday while you're trying to establish your sleep schedule. After you establish your sleep schedule, you can occasionally sleep in for 1-2 hours without disturbing your sleep schedule.  It can take weeks to establish your sleep schedule, depending on your current sleep and wake cycle. Plan to adjust your bedtime by just 15-30 minutes at a time. Sleep hours can vary depending on your age. Most adults need 7-9 hours of sleep each night, while teenagers require 8-11 hours each night. Children should get 10-13 hours of sleep each night. Young children also require naps. For example, a 2-year-old should nap for 1-2 hours, while a 1-year-old should nap for up to 4 hours, spread throughout the day. Naps can disrupt your sleep schedule, making it hard to fall asleep at night. Stay awake during daylight. If you do nap, stick to 15-30 minute power naps. Otherwise, you may wake up from your nap more tired than before, and you'll risk messing up your sleep schedule.  You should only take 1 power nap per day. The best time of day for a nap is in the afternoon, or about 2 hours after lunch. If you have a typical schedule, this means about 2:00-3:00 p.m. Napping later in the afternoon can interfere with your sleep schedule. It's normal to feel a little tired after dinner, and you may feel like resting on the couch in front of the TV. However, it's best to get moving instead to re-energize yourself. That's because resting can result in an energy surge later in the evening when you need to be winding down for bed.  Go for a short after-dinner walk. You might even have a friend or pet join you. Sunset is a great time to go for a walk! It can decrease stress and help keep your body's circadian rhythms in sync. Although sticking to your schedule is important, you can't force yourself to fall asleep. Instead of tossing and turning, get out of bed and do something relaxing, such as reading. When you start to feel tired, try to sleep. Although it's a good idea to occupy your mind, don't choose an activity that can make you feel more awake, such as playing on your phone, watching TV, or using your computer.
What is a summary of what this article is about?
Go to bed and wake up at the same time each day. Avoid catching up on sleep over the weekend. Make sure you're getting enough hours of sleep. Keep naps short and to a minimum. Get active after dinner. Don't agonize over sleep if you're tossing and turning.