Sleeping in after a bad night's sleep delays sleepiness in the evening and reduces adenosine accumulation, making it harder to fall asleep at the normal bedtime.

“If you've had a bad night of sleep, the advice and I learned this from my wonderful colleague, Michael Perlis, do nothing.”

“hold out even if you do feel tired my recommendation would be after that bad night of sleep hold out for as long as you can as close to your natural bedtime as possible then go to sleep and you'll give yourself highest chance of success”

“if you've had a bad night of sleep you're awake for 3 hours do not sleep in any later into the morning do not go to bed any earlier do not increase your caffeine intake to try to offset it and do not nap during the day”

“try not to compensate with a nap why because that nap as happens when we sleep is going to remove some of that sleepiness that pene and once again you get into bed and you're not as sleepy as you would naturally be so you again go through a bad night cuz you're struggling to sleep or you wake up and you can't get back because you've got less weight of sleepiness on your shoulders due to the nap that happened earlier”

“If you've had a bad night of sleep, do nothing. What I mean by that is don't wake up any later. Don't sleep in the following day to try and make up for it. Don't nap during the day. Don't consume extra caffeine to wake you up, to try to get you through the day. And don't go to bed any earlier to think that you're going to compensate.”

“If you wake up later, you're not going to be sleepy until later in the evening. So, you're going to go to bed at your normal time and you won't be sleeping. You'll think, "Well, I just came off a bad night of sleep and now I I still am I can't even get to sleep and it's my normal time." It's because you slept in later than you would otherwise. And you reduce the window of adenosine accumulation before your normal bedtime.”