I normally go to bed between 2:30am and 3:00 am and wake up at 10:30am. Although I am technically getting 8 hours of sleep I still find myself feeling exhausted during the day. I read several articles that offered tips on how to achieve better sleep. The first tip is to avoid long naps and to wake up at the same time every day (NSF). Second, limit caffeine and alcohol especially near bedtime (NSF). Third, avoid artificial lights, such as TV and computers, at night (NSF) . In order for the pineal gland to secrete melatonin the brain needs complete darkness. This will be the most challenging for me because I frequently use my phone and computer at night. However, I am going to make a cognizance effort to incorporate these tips into my sleeping routine.
McCrae, C. S., Rowe, M. A., Tierney, C. G., Dautovich, N. D., & al, e. "Sleep