Guys I cannot stress this enough. SET A STRICT TIME TO WAKE UP AND ABIDE BY IT. I have basically programmed myself to wake up at 0600 every morning which means that I must go to bed at 2200 the night before. My body clock is on board with these times and their calculations. If I do not wake up at this time, my entire day is thrown off. Outside of this set time, my body clock is absolute s**t at managing these calculations. I am more prone to oversleeping. When I undersleep, those hours lost come back to claw at my productivity. On the point of oversleeping, that is when urges start hitting at you. Those hormones that cause morning wood and the hyperactive libido after wake-up will manifest the more you lie in bed. During your sleep you must make sure to maintain a good position by sleeping on your back with a proper arch, not on your stomach where you will be susceptible to prone masturbation. Sleeping on your side is fine as long as you keep your body perpendicular to the bed. Sinking your hips to rub your genitals against the bed will do damage on your lower back, especially if you are somebody like me who does deadlifts for violent sports like Canadian football and rugby. You start losing this discipline to maintain your sleeping form when you oversleep and these hormones start hitting you. You may be getting quite arousing dreams by dint of this and may feel like sleeping more to "further experience" the dream. When you wake up way later in the morning, you lose more productive hours. If you look at your day with meals being your markers, you can see the relationship. Breakfast is the most energizing because you are literally breaking a fast and that aids your productivity by giving your engine a spark. However lunch and dinner are your energy sappers short term. Carbs are often recommended with lunch which will power you in the evening but the metabolic processes when that is happening saps you of energy and productivity throughout the afternoon. Dinner is the heaviest according to the progressive heaviness of your meals through the day and there is not much to do afterwards than to enjoy leisure and go to sleep. DON'T SHOOT YOURSELF IN THE FOOT BY UNDERCUTTING YOUR BEST HOURS OF PRODUCTIVITY. WHEN THE SUN HITS ITS HIGHEST, YOU NEED TO HAVE TAKEN OUT YOUR TOP TARGETS. YOU ONLY DESERVE TO COME HOME TO YOUR BED ONCE ALL BUSINESS HAS BEEN TAKEN CARE OF FOR THE DAY.