Successful CEOs who are getting up late

• Start slowly, by waking just 15-30 minutes earlier than usual.
• Allow yourself to sleep earlier.
• Put your alarm clock far from you bed. This way, you have to get up out of bed to shut it off.
• Go out of the bedroom as soon as you shut off the alarm. 
• Set something to do early in the morning that’s important. 
• Make waking up early a reward: make a hot cup of coffee for example, or a tasty breakfast.
• Take advantage of all that extra time .

A night of sleep is made of five cycles, making us go through various sleep stages. This can be light sleep, deep sleep and REM stage of sleep when we dream and have eye movement.

During sleep, our body produces Melatonin and Growth Hormones, which are required by your bodies for regulating our internal clock and to restore our muscles, bone and metabolism.

1. We all don’t need a standard eight hours of sleep, as it varies according to our age, genetics and level of activity.
2. Insomnia is actually of various types, from Onset (unable to fall asleep) to Maintenance(struggling to stay asleep) and other types like chronic and acute insomnia.
3. We all do not have to wake up at 5 a.m., and the wake up time depends on our chronotype.
4. Sleeping pills, like the types of insomnia, are different too. Benadryl helps you fall asleep, while melatonin pills regulate our internal clock.

When trying to change your sleep habits, don't give up too soon. Keep it up for a week. The days will get easier, and you'll learn to love sleep again.

To get to bed earlier, slow down in the evenings. Read a book rather than engaging with your smartphone or laptop. Listening to music is good too.

Schedule something fun or desirable to look forward to in the morning before work. 

It could include coffee, the news, gym or uninterrupted smartphone access.

• Early risers may work from 5 a.m. to 7 a.m., take a break to get kids sorted for school, then start work again at 8:30 a.m and be finished by 2:30 p.m.
• Some may sleep in and only start working around 10 a.m. They may stop at 3 p.m. and work again between 10 p.m and 1 a.m. when the house is quiet.

It's not always a matter of early versus late. Some people work longer hours on some days to give themselves a break on other days. It's all a matter of fitting work into your lifestyle and when you're most productive.

Batching is a common productivity strategy - group similar tasks together so your brain doesn't tire with too much context switching.

For example, to break your day into three-to four-hour work sessions with two- to three-hour breaks or naps in between. That way, you can focus on specific tasks during each session.

The first purpose of sleep is restoration.

Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.

The second purpose of sleep is memory consolidation.

Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.

The body is an orchestra of organs, each providing an essential function. In this metaphor, the circadian rhythm is the conductor. The conductor makes every neurotransmitter, every hormone, and every chemical in the body cycle with the daily rhythm.

This makes us our sleep habits unique and tailored.

Being a morning (or evening) person is inborn, genetic, and very hard to change.

Take steps to make it easier to sleep well.

• Avoid caffeine, alcohol, or other drugs for several hours before bed
• Set a regular bedtime
• Drink some warm milk or herbal tea, or have a light snack
• Try a screen-free activity like meditation or reading
• Eliminate as much noise from your bedroom as possible
• Keep your bedroom dark
• Don’t linger too long in bed. It’s better to do your lounging on the couch and head for bed only when it’s time to sleep.

Our various biochemical signals, daily lifestyle, and genetic inclinations develop a specific chronotype in us, that is basically our overall biological response to the outside world.

These chronotypes are categorized as: Morning, Day or Night. The person with a morning chronotype will wake up early in the morning and start to feel hungry sooner than the person with a Day or Night chronotype.

The chronotypes we form are not permanent in most cases but have a rhythm of their own, spawning years, and shifting from Morning to Day and eventually, Night, based on our age.

People with chronotypes that are more towards the evening are more prone to various metabolic disorders and are likely to develop obesity, diabetes and heart disease.

Although it is recommended that healthy adults should aim for seven to nine hours of sleep, everyone is different. There are people who need just three to four hours to stay alert. 

If you’re not sure how many hours of sleep you need on a daily basis, experimentation is the best way to go. Try waking up without an alarm and figure out what your natural wake-up time is. Observe how adding or subtracting one hour of sleep impacts your productivity.

The harm of bingeing on sleep on Saturday and Sunday is that it makes it hard to get a full and well-constructed night of sleep on Sunday night, which then sends us off into the workweek on the wrong foot.

If you don’t try to wake up at a similar time at the weekend, it is similar to giving yourself jet lag every weekend.

Whenever we undergo a change in our daily schedule, our sleep tends to suffer a bit.

Simple facts such as not waking up and going to bed at the usual hour, not getting enough natural light or making less to no exercise can lead to sleep disorders.

Especially during times of staying only in the house, one needs to make sure that the regular schedule is not too much disturbed, as this can lead, among other issues, to sleep disorders.

A good way to get your normal sleep is by maintaining a regular wake-up and bedtime, even through unusual periods of time. Furthermore, ensuring that your room gets enough natural light, or even better, that you get it, will definitely help. Among other helpful tips there are the fact of giving up on coffee or making as many indoor physical exercises as possible.