Don't go to bed hungry. If you exercise after work, make sure you finish at least three hours before you plan on going to bed. Exercise is alerting and raises the body temperature, it should not be done too close to bedtime. You may want to begin exercising after you sleep instead. Napping It is important to keep a regular sleep schedule, even on days off and weekends.
Naps can maintain or improve alertness, performance and mood.
Some people feel groggy or somewhat sleepier after a nap. These feelings usually go away within 1-15 minutes, while the benefits of the nap may last for many hours. The evening or night shift worker should take a nap during break time to increase alertness and reduce sleepiness. Studies show that napping at the workplace is especially effective for workers who need to maintain a high degree of alertness, attention to detail, and who must make quick decisions. In situations where the worker is working double shifts or longer, naps at the workplace are even more important and are highly recommended.