In bed between 22:00 and 23:00 and up at 05:55, except weekends and holidays.  Sometimes you need to down a half-dozen craft beers while binging on certain games in a kind of soma holiday, but you will pay for it.

I used to stay up and get up late.  Once I got up at 16:30 (which was mighty wretched).  After years of experimentation, it turns out out I need between 6.5 and 7.5 hours of sleep, plenty of exercise (I run a couple miles with the dog most days) and good nutrition to be on top of my game.

Studies have shown most people do best with regular sleep hours, and somewhere between 6 and 8 hours of sleep per day.  Try it for a week: choose your hours (start with 7.5, hours duration and choose convenient stop and start times)) and go to bed and get up at exactly the same time every day for that week.  It takes at least a week for your circadian rhythms to harmonize fully with your sleep/wake cycle (trust me, I've done a lot of cross-timezone travel).

I tell you what. Never eat pizza before going to bed whether or not its organic or anything. Ate a large pie before bed last night and got a hell of a lot of gas in the middle of the night. No digestive issues but gas and the stench kept me up all night. I couldn't sleep because it smelled so bad - even with the windows open. I will never buy pizza again!

Insomina is horrible and I solved it by just sleeping between Midnight and 7:30am.  The alarm is always set to go off, but I usually wake up before it goes off.  Most nights, I'm in bed chilling just before 00:30am.

The rest of my life has followed suit and most things are now done on a daily routine and far more productive.

I imagine there's going to be a pretty clear breakdown by age/stage-of-life.

When I was in college and for a few years thereafter I used to stay up all hours and sleep in late. These days it's in bed by 10:30-11pm, and up-and-at-em by 6-6:30am.