Ashwin Lewis
Sleep is essential for overall health and well-being, but many factors can disrupt sleep schedules, such as stress, lifestyle changes, jet lag, work obligations, and the consumption of caffeine and alcohol. The good news is that there are ways to reset your sleep schedule and improve your sleep quality. One way is through sleep coaching programs like Sleep Reset, which offer personalized plans, techniques, and support to help individuals address the root causes of their sleep issues. These programs may include sleep logging, progress tracking, and mindfulness exercises. Additionally, scientific research has shown that light exposure, meal timing, and melatonin supplements can play a crucial role in resetting the body's internal clock or master clock, which regulates sleep/wake cycles.
| Characteristics | Values |
|---|---|
| Purpose | Improve insomnia symptoms and overcome sleep anxiety |
| Basis | Cognitive restructuring and behavior change techniques |
| Duration | 8-week program |
| Features | Sleep coach, sleep science curriculum, sleep logging, progress tracking tools, library of meditations and mindfulness exercises |
| Results | 75% of members improve their sleep, gain 1.5 more sleep hours, with 53% less time to fall asleep, and 41% less time awake at night |
| Tips | Waking up at the same time every day, getting morning and daytime light, exercising, dimming lights before bedtime |
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What You'll Learn
Sleep Reset app reviews
Sleep Reset is a mobile app that offers a sleep coaching program to help improve insomnia symptoms and overcome sleep anxiety. The app is designed by leading sleep experts to uncover the root causes of insomnia and sleeplessness. It offers a personalized program that addresses these root causes using evidence-based strategies such as cognitive restructuring, behaviour change techniques, sleep restriction, stimulus control, and relaxation techniques. The app also provides a dedicated sleep coach via in-app messaging to provide accountability, support, and guidance.
Sleep Reset has been featured in numerous publications, including Forbes, TechCrunch, WSJ, and Sleep Foundation. It is developed by Stanford and Yale science researchers and recommended by over 860 doctors. The app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I) principles and combines these with real human sleep therapists and coaches to tailor sleep strategies for each user. Sleep Reset's peer-reviewed clinical data demonstrates that 75% of its members improve their sleep, gaining an extra hour and a half of sleep each night.
Reviews for the Sleep Reset app are generally positive. One user, a mother of two who has struggled with lifelong anxiety and sleepless nights, was pleased to find that Sleep Reset offered similar techniques to in-person sleep clinics at a more accessible cost and time commitment. She found the app insightful, helping her gain a better understanding of her sleep habits. Another reviewer, who had tried both Sleep Reset and Stellar Sleep, found that Sleep Reset's personal coaches played a huge role in helping them solve their problems. They also appreciated the app's text-based messaging feature, which allowed them to easily communicate with their sleep coach and receive guidance.
However, there are some mixed reviews regarding the effectiveness of the personal coaches. Some users felt that the coaches provided generic and unhelpful advice, with responses sometimes taking over a day. Additionally, the cost of the app was mentioned as a potential drawback, with the eight-week subscription plan priced at $297. Nevertheless, one reviewer felt that despite the steep cost, the app's offerings, such as messaging with a sleep coach and receiving a personalized sleep plan, provided good value.
Overall, Sleep Reset appears to be a reputable and effective app for improving sleep and addressing insomnia. While it may come with a higher price tag, the app offers a comprehensive and personalized program that utilizes evidence-based techniques to help users improve their sleep quality and duration.
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Sleep coaching programs
Pulling an all-nighter will not reset your sleep schedule. In fact, it will only disrupt your body's circadian rhythm. The key to a good sleep schedule is consistency. Pick a seven- to nine-hour window that works for your body clock and stick to it.
Another example of a sleep coaching program is Nick Lambe's 4-week introductory course into sleep coaching. This course is broken down into digestible and comprehensive slide shows that are built upon each other from week to week.
If you are interested in becoming a sleep coach, there are several certification programs, courses, and books available. The Gentle Sleep Coach (GSC) Training and Certification program, for instance, is a comprehensive program that prepares you to guide parents using gentle methods that prioritize the emotional well-being of both children and parents. The program includes over 80 hours of training taught by experts, including medical doctors, psychologists, and lactation counselors. The Spencer Institute also offers a comprehensive program that covers the neurophysiology and science of sleep and adult sleep issues. This program is taught online and includes 19 modules that cover sleep coaching methods and techniques.
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Fixing your sleep schedule
Identify the Cause of Your Disrupted Sleep Schedule
The first step to fixing your sleep schedule is to identify the root cause of the disruption. Ask yourself the following questions: Are you stressed or anxious? Are you consuming too much caffeine or alcohol? Are you getting enough exercise? Are you spending too much time in front of screens? Are you taking any medications that may be affecting your sleep? Answering these questions can help you pinpoint the specific factors contributing to your sleep issues.
Develop a Consistent Sleep Routine
Consistency is key when it comes to fixing your sleep schedule. Try to wake up and go to bed at the same time every day. This includes weekends and days off. While it may be tempting to sleep in or take a nap, maintaining a consistent sleep schedule will help regulate your body's internal clock and improve your sleep quality.
Make Gradual Adjustments
If your desired sleep schedule is significantly different from your current one, it's best to make gradual adjustments. Start by focusing on your wake-up time and gradually adjust your bedtime in 15 or 30-minute increments over several days. This approach gives your body time to adjust and makes it easier to stick to your new sleep schedule.
Practice Good Sleep Hygiene
Good sleep hygiene involves creating a sleep environment and daily habits that promote restful sleep. This includes reducing exposure to artificial light and blue light from electronic devices before bed, as they can interfere with your body's natural sleep signals. Instead, expose yourself to natural light during the day, especially in the morning, to promote better synchronization of your internal clock. Engage in calming and relaxing activities before bedtime, such as reading or taking a bath, and avoid stimulating activities that increase your heart rate. Create a sleep environment that is quiet, dark, and maintained at a comfortable temperature.
Manage Stress and Anxiety
Stress and anxiety can significantly impact your sleep. Find ways to manage your stress effectively, such as through relaxation techniques like guided imagery, listening to music, or practicing yoga and meditation. Writing down your worries in a journal before bed can also help clear your mind and make it easier to fall asleep.
Seek Professional Help if Needed
If you're struggling with insomnia or severe sleep issues, consider seeking professional help. Sleep coaching programs, cognitive behavioral therapy for insomnia (CBT-I), or consulting a sleep specialist can provide personalized guidance and evidence-based strategies to improve your sleep quality and address any underlying sleep disorders.
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Jet lag and irregular sleep schedules
Jet lag is a type of fatigue caused by travelling across different time zones. The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. Symptoms of jet lag include sleeping problems, daytime drowsiness, impaired mental or physical performance, general malaise, and gastrointestinal issues.
To reduce the effects of jet lag, you can:
- Plan your sleep on the plane as if it were the time at your destination.
- Expose yourself to daylight or bright light to help reset your body clock.
- Consume caffeine in moderation to help you stay alert and focused during the day.
- Avoid napping when you arrive, as this can make it more difficult to sleep later. If you must nap, keep it short (15-20 minutes).
- Stay hydrated.
- Avoid alcohol, as it can disrupt your sleep.
- Eat smaller meals to avoid stomach aches and other stomach problems, which are common symptoms of jet lag.
Supplemental melatonin and light therapy can also help adjust your circadian rhythm and reset your sleep drive. Melatonin is a hormone that regulates your sleep cycle and is generally considered safe. However, it is always best to consult a doctor before taking any new medication.
Irregular sleep schedules can be caused by various factors, including shift work, long-distance travel, and jet lag. To reset your sleep schedule, you need to reset your body clock. This can be done by:
- Choosing a bedtime and wake-up time that works for you and sticking to it every day, even on weekends.
- Making gradual adjustments to your sleep routine, such as 15 or 30-minute increments over several days.
- Exposing yourself to natural sunlight or bright light in the morning to signal to your body that it's time to be awake.
- Avoiding screens before bed, as the light from these devices can interfere with your body's production of melatonin, a sleep-signalling hormone.
- Practising good sleep hygiene habits, such as not eating or exercising before bed and creating a bedtime routine.
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Light exposure and meal timing
However, light at the wrong time, such as excessive light exposure at night (LAN), can disrupt circadian rhythms and sleep. This disruption can lead to adverse health effects, including impaired glucose metabolism markers in young adults. Therefore, maintaining a dark bedroom at night and adhering to early eating patterns may be essential for reducing the risk of glucose metabolism disorders.
Additionally, meal timing can influence sleep patterns and overall health. Time-restricted feeding without reducing caloric intake has been shown to prevent metabolic diseases in mice fed a high-fat diet. In humans, later exposure to outdoor light was associated with a lower BMI, suggesting a potential link between light exposure, meal timing, and metabolic health.
To optimize sleep, it is recommended to get as much morning and daytime light exposure as possible. Natural light is ideal, but for those in darker locations, light therapy or light boxes can be beneficial. Additionally, maintaining a consistent sleep schedule, regular exercise, and limiting blue-enriched light exposure before bedtime can contribute to better sleep quality.
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Frequently asked questions
Sleep Reset is a sleep coaching program designed to help improve insomnia symptoms and overcome sleep anxiety. It is available as a mobile app for iOS and Android.
Sleep Reset offers a personalized sleep plan based on sleep research and made by the company's sleep medicine experts. The program includes lessons, sleep logging, and progress tracking tools. It also provides a dedicated sleep coach for support and guidance.
The Sleep Reset program is 8 weeks long, and there is also a 30-day option available.
Peer-reviewed clinical data from Sleep Reset shows that 75% of members improved their sleep. Members gained an average of 1.5 more hours of sleep each night, with 53% less time needed to fall asleep and 41% less time awake during the night.
