4 ways to reset your sleep schedule

In our modern world, a consistent sleep schedule can easily become a luxury. For many reasons, we can all at times struggle with sleeping patterns leading to further fatigue, stress, decreased productivity and long term poorer health outcomes. Fortunately it’s not all bad news, there are simple strategies that can help reset your internal clock and restore balance to your sleep-wake cycle.

1. Gradual adjustments

Start by going to bed 15-30 minutes earlier each night until you reach your desired bedtime. This allows your body to naturally adapt to the changing sleep pattern. Pair this with a consistent wake time, even on weekend, this method gradually changes your body’s internal clock (circadian rhythm) to your ideal sleep schedule.

2. Get plenty of morning light

Your body’s circadian rhythm is highly influenced by light exposure. One of the simplest and most effective ways to reset your sleep schedule is to get exposure to natural light, particularly in the morning. The sunlight signals to the brain it’s time to wake up, helping to regulate melatonin production – this is the hormone that makes you sleepy. The sweet spot is at least 20-30 minutes of daylight, outside (it doesn’t work through the window, because the glass filters out some rays).

3. Avoid electronics and stimulants before bed.

Late night snacking, caffeine and blue light screens can all mess with your sleep patterns, disrupting the body’s ability to fall asleep. Set some rules for yourself, avoid screens for at least one hour before bed, no caffeine after midday and no late night snacking. Instead, create a relaxing bedtime routine – read a book, practice meditation, or enjoy a warm bath to signal your body it’s time to wind down.

4. Create a sleep inducing environment

Make your bedroom a sanctuary for sleep. Make the room dark, quiet and cool. A temperature between 13-19C is ideal. Have nice cotton or linens on the bed so your body can breathe. Have good books to read, a muted light, keep your bedroom clean and airy. Open the windows during the day.

By implementing these simple strategies, you can gradually reset your sleep schedule, improve your overall health and wake up feeling refreshed with more energy. Stick to it, consistent restorative sleep is one of the pillars of wellbeing.