Adjusting Sleep Schedules: Days Needed For Better Sleep

Sleep is an essential part of our lives, and a good night's rest can have a profound impact on our physical, emotional, and psychological health. However, maintaining a consistent sleep schedule can be challenging due to various factors such as work schedules, lifestyle choices, stress, and travel. So, how long does it take to adjust to a new sleep schedule?

The time it takes to adjust to a new sleep schedule can vary from a few days to a few weeks, depending on several factors. The magnitude of the change, the direction of adjustment, and individual differences all play a role in determining the adjustment period. For example, it is generally easier to delay sleep than to advance it, and older adults may take longer to shift their sleep patterns.

To facilitate the adjustment process, it is recommended to make small, gradual changes to your sleep schedule. Shifting your bedtime and wake-up time by 15 to 30 minutes each day can help you ease into a new routine. Additionally, maintaining a consistent sleep schedule, even on weekends, is crucial for adapting to the new timings.

Other strategies to aid in adjusting your sleep schedule include creating a relaxing bedtime routine, curating a sleep-promoting environment, managing screen time, and being mindful of physical activity and diet. By combining these techniques and allowing yourself enough time to adjust, you can successfully reset your sleep schedule and enjoy the benefits of a good night's rest.

It can take one to two weeks to adjust to a new sleep schedule

Circadian rhythms are controlled by our body's master clock, located in the hypothalamus, which regulates our sleep-wake cycles based on external cues such as light exposure, meal times, and social interactions. When we shift our sleep schedules, we need to gradually adjust these external cues to help our bodies adapt.

The time it takes to adjust to a new sleep schedule can vary from person to person and depends on several factors. One crucial factor is the magnitude of the change. Larger shifts in sleep schedules, such as those caused by jet lag or shift work, will typically take longer to adjust to than smaller changes. For example, when travelling across time zones, it is commonly recommended to allow for one to two days of adjustment per time zone crossed.

The direction of the change also matters. It is generally easier to delay sleep than to advance it. This is because our circadian rhythms are slightly longer than 24 hours, making it easier to adjust to a longer day by pushing back sleep times. Additionally, exposure to evening light, which is hard to avoid, can strongly delay our sleep. Research suggests that we adjust to westward flights (later sleep schedules) 30% to 50% faster than eastward flights (earlier sleep schedules).

Other factors that influence the adjustment period include age, consistency, and sleep debt. Older adults may take longer to shift their circadian rhythms. Consistency is key; sticking to the new sleep schedule, even on weekends, will help expedite the adjustment process. Finally, if you are sleep-deprived, it will be more challenging to adhere to the new sleep schedule, and the adjustment period may be prolonged.

To facilitate the transition to a new sleep schedule, it is advisable to make gradual changes. Shifting your bedtime and wake-up time by 15 to 30 minutes every few days is a recommended approach. This allows your body to acclimate to the new routine without causing excessive disruption. Additionally, maintaining good sleep hygiene practices, such as exposing yourself to morning sunlight, avoiding screens before bed, and refraining from intense exercise close to bedtime, can further expedite the adjustment process.

The human clock can shift about an hour or two per day

When trying to adjust your sleep schedule, it is important to be mindful of the factors that can influence how quickly your body adapts. For example, the direction of the shift seems to play a role, with our bodies more readily accepting a shift to a later schedule compared to an earlier one. This is because our circadian rhythm, or body clock, is slightly longer than 24 hours, making it easier to adjust to a longer day. Additionally, exposure to evening light can also push our sleep schedule back, so it is important to minimise this where possible.

The good news is that there are several strategies you can employ to help yourself adjust to a new sleep schedule. One of the most important things to remember is to be consistent. Sticking to your new sleep schedule, even on weekends, will help you adjust more quickly. You can also try shifting your clock gradually, changing your wake-up time and bedtime by 15 to 30 minutes each day. Exposing yourself to bright light at the right times of day can also help reset your internal clock. For example, getting some morning sunshine can help you wake up, while minimising exposure to bright light in the evening can help you wind down.

Other lifestyle factors can also influence how quickly you adjust to a new sleep schedule. For example, caffeine, alcohol, and intense exercise too close to bedtime can interfere with your sleep. On the other hand, regular physical activity earlier in the day can help improve your sleep quality. It is also important to manage your screen time, as the blue light emitted by electronic devices can disrupt your sleep.

Avoid screens and exercise before bed

It can take around one to two weeks to adjust to a new sleep schedule, but there are several things you can do to speed up the process and improve your sleep quality. One of the most important things is to avoid screens before bed.

The Impact of Screen Time on Sleep

Screen time before bed can have a detrimental effect on your sleep quality and overall health. The blue light emitted by digital devices is known to suppress the production of melatonin, a crucial hormone that regulates sleep. By disrupting the release of melatonin, blue light exposure makes it harder to fall asleep and stay asleep. Furthermore, the stimulating nature of screens can make it challenging to relax and wind down before bed, further impairing sleep quality.

Research has shown that screen time before bed can lead to sleep problems such as difficulty falling asleep, frequent waking during the night, and non-restorative sleep. It can also increase the risk of developing sleep disorders and contribute to daytime sleepiness. The stimulating content on screens can cause a spike in the stress hormone cortisol, giving you an energy boost when you're trying to wind down.

Tips to Reduce Screen Time Before Bed

• Create a screen-free zone: Ideally, keep screens out of your bedroom to signal to your brain that this is a place for relaxation and sleep.
• Set a technology curfew: Try to put your devices away at least an hour before bedtime. This gives your brain a chance to wind down and prepares your body for sleep.
• Use blue light filters: Many devices offer settings or apps that reduce blue light exposure in the evening. You can also use external filters or blue-light filtering glasses.
• Stick to audio-based content: Instead of watching or playing something stimulating, opt for audio-based mindfulness practices such as music, breathing exercises, or meditation.
• Establish a relaxing bedtime routine: Create a ritual that signals to your brain it's time to wind down. This could include reading a book, listening to music, journaling, or sipping chamomile tea.
• Be mindful of content and timing: The content you consume before bed can impact your sleep. Intense or stimulating shows, movies, or activities that require a lot of mental effort can make it harder to relax. Try to engage in calming and relaxing activities, and limit screen time to at least 30 minutes to an hour before bed.

Establish a bedtime routine

Establishing a bedtime routine is a great way to improve your sleep quality and duration, enhance your mental health and mood, boost your physical health and energy levels, increase your productivity and focus, and reduce the risk of sleep disorders and other health issues. Here are some tips to help you establish a bedtime routine:

• Create a relaxing bedtime routine: Engage in quiet and relaxing activities in the evening, such as reading, stretching, listening to music, or taking a shower. Having a similar routine every night will signal to your body that it's time for bed. You can also incorporate relaxation techniques such as deep breathing, meditation, or muscle relaxation to calm your mind and prepare for sleep.
• Review your bedroom environment: Ensure that your bedroom is primarily used for sleep. It should be relatively dark, quiet, and cool, ideally between 65 to 68 degrees Fahrenheit. Choose comfortable bedding and make your bedroom a technology-free zone to minimize distractions.
• Be mindful of light exposure: Get morning sunlight or spend time near a sunny window after waking up. Exposure to light in the morning signals your body to stop producing melatonin and prepares your body for the next sleep cycle. Avoid blue light from electronic devices before bed as it can disrupt your sleep.
• Make gradual changes: Instead of drastically changing your bedtime, make incremental adjustments over time. Shift your bedtime by 15 to 30 minutes earlier or later each night until you reach your desired schedule. This gradual approach will make it easier to establish a regular sleep schedule.
• Avoid caffeine and alcohol close to bedtime: Caffeine and alcohol can interfere with your sleep. Avoid caffeine after 2 PM and give your body enough time to metabolize it before bedtime. While alcohol may make you feel drowsy, it interferes with your sleep stages, leading to fitful sleep and difficulty waking up.
• Exercise during the day: Regular exercise can help improve your sleep quality, but intense exercise too close to bedtime may disrupt your sleep. Stick to a morning or afternoon workout regimen, and incorporate relaxing activities such as yoga or meditation in the evening to help you wind down.

Be mindful of light exposure

Our sleep-wake cycle is primarily dictated by our exposure to light. As such, being mindful of your light exposure is crucial when adjusting your sleep schedule.

The Science Behind Light and Sleep

Light is the most important external factor that affects our sleep. Our bodies have evolved to sleep when it is dark and be awake when it is light. This is due to our body's sleep-wake cycle, which is one of our circadian rhythms—the 24-hour physical patterns that our body follows.

When light enters our eyes, it is sensed by a group of cells on the retina, which sends this information to our brain. Our brain then interprets this as the time of day and sends signals to control our organs and other systems.

During the day, exposure to light directly suppresses the production of melatonin, a hormone that promotes sleepiness. However, in the evening, darkness increases melatonin production, which helps us fall asleep.

How to Be Mindful of Light Exposure

• Get natural light during the day: Getting natural light during the day helps to align your sleep-wake cycle with the rising and setting of the sun, improving your sleep quality.
• Put away electronics before bed: Stop using electronic devices at least 30 to 60 minutes before bed. If you must use them, try to do so in another room, and avoid using them in bed.
• Dim the lights: Keep light levels dim for two hours before sleeping to help you fall asleep more easily. Consider installing blue light-free lightbulbs in your bedroom.
• Accommodate night shifts: If you work night shifts, use blackout curtains to help you sleep, and expose yourself to bright lights when you need to be awake. Try wearing blue light-blocking glasses after your shift and before bed to encourage melatonin production.
• Talk to a doctor: If you're struggling to maintain a regular sleep schedule, consult a healthcare provider who can help determine if additional testing or treatment is needed.

By regulating your light exposure, you can improve your sleep quality and overall health.

Frequently asked questions