Resetting Your Sleep Cycle: A One-Day Fix

Sleep is essential for our physical and mental health, and a disrupted sleep schedule can have wide-ranging effects on our bodies. There are several ways to fix your sleep cycle in a day, but it's important to note that pulling an all-nighter is not the best way to reset your sleep schedule. Here are some science-backed methods to fix your sleep cycle in a day:

- Plan your exposure to light: Light exposure plays a crucial role in regulating our sleep-wake cycles. When exposed to light, our brain stops producing melatonin, the sleep hormone. By exposing yourself to light in the morning, you can help wake yourself up. Conversely, dimming the lights and avoiding electronic screens at night can prime your body for sleep.

- Manage stress: When stressed or anxious, our bodies produce more cortisol, the stress hormone, which makes us feel more awake. Creating a relaxing bedtime routine and incorporating calming activities can help reduce stress and improve sleep.

- Avoid naps: Napping during the day, especially in the afternoon, can disrupt your nighttime sleep. If you must nap, aim for less than 30 minutes and before 3 pm.

- Exercise regularly: Regular exercise improves sleep quality. Aim for 30 minutes of moderate aerobic activity at least five times a week, preferably earlier in the day and at least 1-2 hours before bedtime.

- Adjust your eating patterns: Avoid heavy meals close to bedtime, and try to eat dinner around the same time each day. A light snack combining carbs and protein, such as wheat toast and almond butter, is ideal before bed.

- Create a comfortable sleep environment: A quiet, dark, and cool bedroom with comfortable bedding can promote better sleep.

- Stick to a sleep schedule: Choose a bedtime and wake-up time and stick to it consistently, even on weekends. This helps reset your internal clock and makes it easier to fall asleep and wake up.

Plan your exposure to light

Light exposure has a significant influence on your circadian rhythm, which is closely aligned with the day-night cycle. When your eyes are exposed to light, the brain stops producing melatonin, the sleep hormone, and instead sends signals associated with wakefulness and alertness. On the other hand, when light exposure decreases at night, the signals in your brain switch to promote relaxation and sleep.

Morning Light Exposure

• Open the curtains as soon as you wake up to let the morning light in.
• Take a walk outside in the morning sun, or sit and relax on the porch to help you feel more awake.
• If you're waking up before dawn, turn on the lights or sit in front of a light box for an hour after waking up.
• Exercise in the morning. Working out in the morning sunlight can help reset your body clock and advance your sleep-wake cycle.

Evening and Night Light Exposure

• Avoid bright lights at night by turning off or dimming indoor lights.
• Avoid looking at glowing electronic screens from computers, smartphones, or televisions at least an hour before bedtime. The blue light from these devices can affect your circadian rhythm and stimulate your brain for several hours.
• Wear blue-light-blocking glasses if you need to use electronic devices before bed.
• Dim the lights a couple of hours before your desired bedtime and avoid outdoor light close to bedtime.
• Use low-light lamps or candles for lighting in the evening.
• If you need to get up in the middle of the night, use a low-intensity night light in the bathroom or hallway to avoid bright light exposure.

By controlling your exposure to light, you can help reset your body's internal clock and improve your sleep-wake cycle.

Adjust your bedtime gradually

Adjusting your bedtime gradually is a key part of fixing your sleep cycle. Here are some tips to help you with this process:

Be Patient

It is important to be patient when adjusting your bedtime. If you are aiming to go to sleep earlier, try scaling back your bedtime slowly until you reach your desired hour. Rafael Pelayo, MD, a clinical professor at the Stanford Sleep Medicine Center, recommends adjusting your bedtime by no more than 15 minutes earlier every two or three days.

Avoid Napping

Napping can interfere with falling asleep at night. Instead of napping, schedule some exercise—the endorphins released will chase away the sleepiness, and you can save up that drive to sleep for later.

Consistency is Key

Being consistent is crucial to maintaining a functioning sleep schedule. Get a good alarm clock and avoid hitting the snooze button. The brain expects people to wake up at roughly the same time every day, and either doing so or not sends instructions to the brain. Even one late night can disrupt your progress, so aim for predictability.

Avoid Light Before Sleep

Research shows that exposure to evening light can shift your body clock to a later schedule. Light sends signals to the brain that it is time to be awake. If you're trying to go to sleep earlier, avoid bright and outdoor light close to bedtime. Blue light, which is emitted from phones, laptops, and TV screens, is a prime sleep-buster, so keep your surroundings dim at night.

Avoid Evening Exercise

While staying active during the day generally promotes good sleep, a workout too close to bedtime can keep your brain and body alert and make it harder to fall asleep. Some research suggests that evening workouts can improve sleep, provided they don't take place within an hour of bedtime. If you do exercise in the evening, opt for low- or moderate-intensity workouts and be sure to include a cooldown at the end.

Watch What You Eat and Drink

Try to avoid snacks packed with sugar, which could cause a sugar spike, as well as caffeine and nicotine, which are stimulants. Spicy, acidic foods may also cause heartburn or acid reflux. If you're feeling peckish, opt for a light snack like tart cherries or kiwis, which have been shown to promote sleep.

Avoid naps

Napping can be detrimental to your sleep schedule, so it is important to be careful with them. If you are experiencing issues with your sleep cycle, it is recommended to avoid naps altogether.

Napping during the day, especially in the afternoon, can make it difficult to fall asleep at night. Longer naps can also cause grogginess, as you may wake up from deep sleep. If you must nap, aim for less than 30 minutes, and before 3 pm. This will help prevent disruptions to your nighttime sleep.

If you work during the day, a brief nap of less than 20 minutes is recommended. A short nap can increase alertness for a couple of hours without disrupting your subsequent sleep. If you wake up from a nap after 20 minutes, you will likely have only experienced light sleep, and will not feel as groggy upon waking.

However, if you are very sleep-deprived, your brain may enter deep sleep more quickly, and you may experience more grogginess upon waking. This is known as "sleep inertia," and can last for up to 30 minutes after waking.

In general, it is best to avoid napping if you are trying to fix your sleep cycle in one day. Stick to a consistent sleep schedule, practice good sleep hygiene, and expose yourself to light in the morning and darkness at night to help reset your internal clock.

Create a bedtime routine

Creating a bedtime routine is a great way to fix your sleep cycle. Here are some tips to help you establish a soothing and consistent bedtime routine:

Dim the lights

Avoid bright lights in the evening and dim the lights in your room 1-2 hours before your desired bedtime. Bright lights and electronic screens can interfere with your sleep by stimulating your brain and suppressing the production of melatonin, a hormone that helps initiate sleep. Instead of scrolling through your phone or watching TV, opt for activities like reading a book, listening to soothing music, or practising meditation or yoga.

Avoid caffeine and heavy meals close to bedtime

Caffeine and heavy meals can disrupt your sleep. Caffeine is a stimulant that takes several hours to wear off, so it's best to have your last cup of coffee or tea in the early afternoon. As for meals, try to finish dinner at least 2-3 hours before bedtime to give your body enough time to digest. If you're feeling peckish before bed, opt for a light snack like tart cherries or kiwis, which are known to promote sleep.

Establish a relaxing bedtime routine

Take a warm bath, listen to calming music, or do something you find relaxing. Make sure your bed is comfortable, the room is dark, and the temperature is cool. You can also try incorporating relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to help calm your mind and body.

Be mindful of screen time

The blue light emitted by electronic devices can disrupt your sleep by suppressing melatonin production. Try to avoid screens at least an hour before bedtime. If you must use devices, consider using blue-light-blocking glasses or apps to reduce the impact of blue light.

Wind down and relax

Start winding down at least 60 minutes before your desired bedtime. Turn off the news and avoid stressful media, work tasks, and stressful conversations. Instead, engage in relaxing activities that signal to your brain that it's time to sleep. This could include reading a book, taking a warm bath, or listening to soothing music.

By following these tips and creating a consistent bedtime routine, you'll be well on your way to fixing your sleep cycle and improving your sleep quality.

Exercise regularly

Regular exercise is one of the best ways to promote a good night's sleep. It is good for your cardiovascular health and can also promote healthy sleep. Even mild physical activity, such as going for a walk, can be beneficial.

Exercising regularly can help reset your internal clock. When you work out, your skeletal muscle responds by aligning your circadian rhythm. Exercise also promotes melatonin production, which is the hormone that makes you feel sleepy.

Try to get 30 minutes of moderate aerobic exercise to improve your sleep quality that same night. However, you will get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.

If you want to exercise at night, make sure you do it at least one to two hours before bedtime. This is because evening exercise can overstimulate your body. Opt for low- or moderate-intensity workouts and be sure to include a cooldown at the end of your workout.

If you are going to exercise during the day, you can try yoga or meditation to help you wind down before bed. Regular exercise earlier in the day can also help regulate your circadian rhythm and promote deeper, more restful sleep.

Frequently asked questions