" You can break up your sleep schedule throughout the day (e.g., getting two hours and then six hours later), but you also don’t want to mess up your circadian rhythm because if you have erratic sleep times, your sleep quality will get worse because it’s not aligning with your circadian rhythm. My circadian rhythm is set to midnight to 8 a.m. I’m a night person. You can shift your circadian rhythm, but you also have genes that dictate whether you’re a morning or an evening person; about 30 percent are morning, 30 percent are evening and 40 percent have a more flexible ability. You can shift it, sort of like with epigenetics, and your genes basically respond to your environment, based on sunlight exposure, timing of meals, exercise, energy exposure and even socializing late at night and being really stimulated during that time can shift your rhythm. The more regular your rhythm is, the better your sleep quality is going to be. "