How Experts Recommend You Fix Your Sleep Schedule (and Stick to It)

1. Set a Consistent Wake-Up Time

Resetting your sleep cycle involves adjusting your body’s circadian rhythm—the internal processes that follow an approximate 24-hour pattern. Michelle Porter, a certified expert in sleep stress management and recovery, emphasizes that consistency is crucial in resetting your circadian rhythm. This means waking up at the same time each day, even on weekends. 'This helps stabilize your internal clock and trains your body to know when to be alert and when to relax,' Porter explains.

2. Skip the Snooze Button

Although it might be tempting, hitting the snooze button can make it harder to fully wake up. 'Set your alarm for the latest time you need to wake up and get out of bed immediately,' advises Porter.

3. Gradually Adjust Your Bedtime

When your sleep schedule is disrupted, it’s important to acknowledge that restoring it will take time. If you're aiming to go to bed earlier, make small adjustments to your bedtime every day to shift your circadian rhythm gradually. Jeff Kahn, cofounder of the sleep app Rise Science, points out that the body can only adjust by 15-30 minutes per day. 'Don’t try to change too drastically in one go, as moving too quickly can cause sleep deprivation, making it even harder to reset your cycle,' he advises.

4. Catch Some Sunlight

Exposure to light plays a vital role in regulating our sleep-wake cycle. To start your day off right, Porter recommends spending 10-15 minutes outside or near a bright window within the first hour of waking up. If it's still dark outside when you wake up, Kahn suggests using a light therapy lamp to help keep your body's rhythm in sync with waking hours.

Light continues to be influential throughout the day. Kahn emphasizes that the more natural sunlight you get, the less sensitive your body becomes to light in the evening. This helps avoid disrupting your circadian rhythm, preventing delays in your sleep schedule. He advises working by a window, stepping outside during lunch breaks, or taking a walk after work.

5. Adjust Your Schedule as Needed

The timing of your daily activities, such as meals and exercise, can impact your sleep schedule. It's essential to align your evening wind-down routine with your new sleep time. For example, if you plan to go to bed 30 minutes earlier, try starting your pre-sleep routine 30 minutes ahead of time to help your body adapt more easily.

“Your brain needs a cue that it’s time to rest,” Porter points out. “Engage in calming activities like stretching, reading, or meditation before bedtime to lower cortisol levels and get your body ready for sleep.” Kahn also highlights the importance of temperature, especially during shifts in your schedule, as it plays a key role in signaling your body to sleep. “A warm bath or shower, or even a sauna if available, can help,” he explains. “The warmth initially increases your body temperature, but the cooling effect that follows makes it easier to fall asleep.”

6. Steer Clear of Daytime Habits That Could Disturb Sleep

Several daytime habits can interfere with your ability to fall asleep, from consuming sleep-disrupting foods and drinks to taking long naps. While an irregular sleep schedule may leave you feeling exhausted during the day, taking a long nap can further complicate your nighttime rest. Porter warns that naps lasting longer than 20 minutes may make falling asleep at night more challenging. In addition, consuming caffeine or alcohol in the evening can hinder your ability to sleep. “Caffeine can stay in your system for hours, and although alcohol may induce drowsiness, it disrupts your sleep quality later in the night,” he says. Adjusting these behaviors could help regulate your sleep schedule.