Maintain a strict sleep-wake schedule. Keeping the same schedule, even on days off from work, is the ideal way to synchronize your brain’s internal clock with the desired external schedule. Although it is sometimes not possible to maintain the same schedule on days off, you should avoid frequently rotating shifts. The more the schedule shifts, the more difficult your brain’s internal circadian clock will have in adapting to the schedule, and the more insomnia or excessive sleepiness you will experience.