9 Tips On How To Reset Your Sleep Schedule

If you struggle with irregular sleep patterns or simply want to establish a healthier nighttime routine, resetting your sleep schedule can make a world of difference.

Your body operates on a circadian rhythm—its natural 24-hour sleep-wake cycle. Developing a consistent sleep schedule helps your body respond to external cues that signal bedtime, improving sleep quality and preventing issues like insomnia or sleep apnea.

Below are nine effective tips to help you recalibrate your internal clock and get the restful sleep you deserve.

Why Does Your Sleep Schedule Get Off Track?

Your circadian rhythm is sensitive to light, which means exposure to excessive daylight—or too much artificial light at night—can throw off your internal clock. Travel across time zones, working night shifts, and inconsistent bedtimes also contribute to disrupted sleep schedules.

For some, conditions like Advanced Sleep Phase Disorder make it challenging to stay awake past early evening, which can interfere with social and work schedules. Understanding the factors affecting your sleep can help you make the necessary adjustments.

9 Tips for Resetting Your Sleep Schedule

1. Adjust Your Light Exposure

Your body produces melatonin, the hormone responsible for sleepiness, in response to darkness. Too much light before bed can suppress melatonin production, making it harder to fall asleep.

Tips:

• Expose yourself to bright natural light in the morning.

• Dim your lights in the evening to signal your body that it’s time for rest.

• Avoid screens (TV, phone, tablet) at least one hour before bed, as blue light suppresses melatonin.

2. Incorporate Relaxation Techniques

Stress and anxiety can elevate cortisol levels, which keep you alert and awake. Relaxation before bed can help counteract this effect.

Try:

• Meditation or deep breathing

• Reading (avoid backlit screens)

• Stretching or gentle yoga

• A warm bath to lower your core body temperature, signalling sleepiness

3. Avoid Late-Day Naps

Naps can throw off your sleep cycle, making it harder to fall asleep at night.

Best practices:

• Keep naps under 30 minutes.

• Avoid napping after 3 p.m.

4. Exercise Regularly (But Not Right Before Bed)

Exercise helps regulate your circadian rhythm by increasing melatonin production, but timing matters.

• Aim for at least 30 minutes of exercise, five days a week.

• Avoid intense workouts within two hours of bedtime, as they can be stimulating.

5. Maintain a Cool Sleeping Environment

Temperature plays a crucial role in sleep quality. According to The National Institutes of Health, an ideal bedroom temperature is 60-67°F (15-19°C).

Cooling strategies:

• Adjust your thermostat

• Use a fan or air conditioner

• Choose breathable bedding and pajamas

6. Optimize Your Sleep Setup

A comfortable sleeping environment is key to uninterrupted sleep.

• If your mattress is older than 10 years, consider replacing it.

• Upgrade pillows and bedding for proper spinal alignment.

• Reduce allergens (dust, pet dander) that may disrupt sleep.

7. Minimize Noise Disruptions

A quiet space promotes better sleep.

• Turn off the TV before bed.

• Use white noise machines or earplugs if necessary.

• Silence notifications on your phone.

8. Eat and Drink Wisely

Your diet can significantly impact your sleep cycle.

• Avoid heavy meals and caffeine late in the evening.

• Stick to lighter, protein-rich snacks if you're hungry before bed.

• Limit alcohol intake, as it can interfere with deep sleep stages.

9. Wake Up at the Same Time Daily (Even on Weekends)

To maintain a consistent sleep cycle, set an alarm and resist the urge to hit snooze.

• Wake up at the same time every morning.

• Avoid sleeping in, even on weekends.

• If you have trouble waking up, try gradual exposure to bright light.

Final Thoughts