Ultimately, the best time to sleep and wake up depends on you. If your work starts at 9 am and you need two hours to eat, get ready, and travel to work, then you’ll need to wake up at 7 am. From there, you can figure out what time you should go to bed based on your needs. Maybe you’re okay with less than 7 hours of sleep or maybe you need more. Everything is customizable based on your requirements. The hardest part is sticking to a consistent schedule and not straying from it. That means no more staying up until 2 am and sleeping in on the weekends.

While everyone’s sleep schedule will vary, if you are struggling to fall or stay asleep throughout the night, you should see your doctor. There may be an underlying cause such as sleep apnea or other health issues. If you are taking medication, you should check to see if the side effects include trouble sleeping and then ask your doctor if there’s another option.