Bed by 10:30pm.

light=sunshine=cortisol release=daytime activities.

wind down at 6pm

10pm-2am for physical repairs

2am on: psychogenic (mental) repair.

or else...

Adrenal fatigue

chronic fatigue, viral infections, bacterial infections, headaches, a "laundry list" of nagging musculoskeletal injuries, sagging personality, and even neurological disorders.

Entrainment: you can be synchronized to a dysfunctional schedule in 7-21 days.

Sleeping is essential for growth