i go to bed early during the winter (like i try not to stay up past 11 and if i can i try to be in bed by 10:30) and that makes it seem like i've got "good sleep habits" but actually, my sleep is terrible.
im always waking up in the middle of the night or very early morning, often because i routinely need to pee in the middle of the night, sometimes its the stars that wake me up (especially orion and sirius), sometimes its dreams, sometimes its for seemingly no reason at all and i'm just awake for an hour at 3am. sometimes i just embrace chaos and read for a bit after laying in bed awake for 30 minutes at 3 in the morning
or i'll just naturally wake up naturally at 5 or 6 am (even if i went to bed late) and find myself unable to fall back asleep til my 7am alarm so i'll just get up with only 6 hours of sleep
so despite seeming like an "early to bed early to rise" sleeper im actually just fucked up and sleepy most of the time. my friend who regularly wakes up at like 2pm and thinks theyre circadian rhythm is "fucked" is probably actually getting healthier sleep than me.