I've been living in Thailand while I work on a startup, and the rest of my team lives in the US. I've been trying to maintain some overlap with US timezones, which means regularly staying up until 3 or 4 in the morning. I try to get at least 8 hours of sleep and don't set an alarm, but now this article has got me worried about the long term effects.

It's often difficult to stick to my schedule. Sometimes I can get very focussed on my work, and I look out the window to see that the sun has already come up. It only takes one mistake like this to throw out my schedule for the whole week, and I have insomnia if I try to fall asleep at the usual time. Often the only way to fix it is by forcing myself to wake up very early, so that I'm tired enough to fall asleep the next night.

So this article has been pretty eye-opening for me, and I'll be monitoring my routine more closely now.