The hours i sleep do not seem to normalize, how can i get them to?

Entrainment: The trick in most people is to set a schedule or monitor your current schedule with a sleep log. More important than bedtime is a strict wake up time. This will most normalize your sleep hours. Napping is the most detrimental to sleep schedules. Avoid napping altogether if you are able or if napping is a must, set a timer and avoid more than 15 minutes.