Advice from internet Dad

Sleeping Routine

If you have a choice, sleep at the same time each night and wake up at the same time each day. And when you can only choose one, wake up at the same time.

Yes, it will be annoying, and hopefully you wake up during your natural sleep pattern. But this will out take about 1 day to catch up (the next night you’ll pass out right away). If you deside to take a nap, you’ll lose about 3 days or more and the rhythm you have to naturally wake up without an alarm clock will be ruined.