when tired is it better to go to bed earlier or sleep in

When you're tired and have had a bad night of sleep, it's generally recommended not to sleep in or go to bed earlier than usual. Instead, maintaining a consistent sleep schedule helps regulate your circadian rhythm. Matthew Walker advises against sleeping in later or adjusting your bedtime after a poor night's sleep. This could disrupt your sleep cycle and make it harder to fall asleep at your regular time the following night 1.

It's important to resist the urge to overcompensate with naps or increased caffeine intake, as these can further disturb your natural sleep cycle and delay the buildup of sleep pressure needed for good quality sleep 2. Consistency in sleep and wake times is crucial for long-term sleep quality, even if it feels challenging in the short term 1.