Your body clock is a tiny cluster of nerve cells in the center of your brain; it relies on sunlight to keep you synchronized with planetary time. The quality of your sleep depends on how well your body clock is synchronized. For example, if you go to bed every night at 11 pm and get up every morning at 7 am, you’ll probably find yourself becoming sleepy and waking close to those times automatically, even if you don’t set an alarm clock.

This happens because our bodies have the ability to keep their own time. In fact, we have two major internal timing systems. The first is set by the light-and-dark cycle of the day. When you eyes sense the sun, for example, they tell your brain it’s time to wake up. The second system regulates your body temperature; it naturally rises during the day and drops during the night. This temperature clock is reset through the routine of waking, sleeping, and possibly eating. Because we do these activities on day-to-night cycle, the two biological clocks typically run in synch.
If your body clock is out of synch, it’s very hard to feel rested, no matter how much you sleep. The good news is that it’s possible to reset your body clock. Try getting up at the same time every day for a week, no matter what time you go to bed. Chances are you’ll soon find getting up easier. And the longer you get up at the same time, the better your body clock will work.

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4. The ‘worst sleep’ of the week: Sunday Night
5. Optimize Your Sleep : Lack or Excess of Sleep is Unhealthy and Increase Mortality