Break The All-Day Sleep Cycle: Reclaim Your Day, Reset Your Sleep

Sleep is essential for our physical and mental health, yet many factors can disrupt our sleep patterns. From jet lag to shift work, our internal body clocks are sensitive to changes in our environment, such as light exposure and travel across time zones. To fix your sleep schedule, it's important to understand your body's circadian rhythm and make gradual adjustments. This may include committing to a consistent sleep schedule, limiting screen time before bed, and creating a relaxing bedtime routine. While pulling an all-nighter may seem tempting, it's not the best way to reset your sleep cycle and can have unpleasant side effects. Instead, try incorporating relaxation techniques, such as controlled breathing or meditation, to calm your mind and improve your sleep quality.

Avoid screens before bed

Screens emit blue light, a short wavelength of light that interferes with sleep by suppressing the production of melatonin, the sleep hormone. Even after turning off the lights, looking at your phone in the dark can be more damaging to your sleep than looking at a screen in a well-lit room. A 2019 study found that nighttime screen use was linked to poor sleep, especially when the screens were viewed in a dark room.

To avoid the negative impacts of screens on your sleep, try the following:

• Wear blue light-blocking glasses: These can help block the blue light that suppresses melatonin. A 2017 study found that wearing blue light-blocking glasses for about four hours before bed for two weeks increased nighttime melatonin levels, leading to better sleep.
• Set reminders: You can set reminders to put on your blue light-blocking glasses, to put your phone away, or to go to bed.
• Make screen time part of a well-structured bedtime routine: For example, you could watch one episode of your favourite sitcom and then do 20 minutes of meditation and breathing exercises.
• Choose relaxing content: Avoid the news, work emails, horror films, and stimulating video games. Opt for passive screen time (like watching TV) instead of active screen time (like playing video games).
• Don't multitask: Avoid putting a TV show on and then scrolling on your phone at the same time.
• Don't look at screens in the dark: Consider looking at screens while the lights are still on, with soft low lighting.

Exercise in the morning

Morning exercise is a great way to fix your sleep schedule and reset your internal clock. It can help you fall asleep earlier and improve your overall sleep quality.

Exercising in the morning can help you fall asleep earlier by promoting the production of melatonin, the sleep hormone. Morning exercise also helps to regulate your body's circadian rhythm, which is your internal 24-hour sleep-wake cycle. When you exercise, your skeletal muscle responds by aligning this rhythm, which helps to improve your sleep-wake cycle.

There are numerous other benefits to morning exercise. Firstly, you are less likely to be distracted by your to-do list, phone calls, or emails, making it more likely that you will follow through with your workout. Morning exercise can also lead to healthier food choices throughout the day, as well as increased alertness, overall energy, and stress relief. Morning exercise can also help with weight loss, as it regulates your appetite by reducing the hunger hormone, ghrelin, and increasing satiety hormones.

Even a 10-minute morning workout can help improve your health and fitness, especially if you are not used to exercising. Dynamic stretching in the morning can help wake you up and prepare your body for the day ahead, as well as reducing morning muscle stiffness.

However, it is important to note that the best time to exercise is whenever works best for you and your schedule.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most common substances that can disrupt your sleep. Caffeine is a stimulant that can make you feel more alert and less sleepy. Even after you no longer feel its stimulating effects, it can still impact your sleep stages. It is recommended to stop consuming caffeinated products at least four to eight hours before bedtime. This includes coffee, soda, tea, energy drinks, and even chocolate.

Alcohol, on the other hand, can be a double-edged sword when it comes to sleep. While it may initially make you feel sleepy and help you fall asleep, it can interfere with your sleep later in the night. Alcohol can cause more frequent awakenings, night sweats, nightmares, and headaches, resulting in lower-quality sleep. It is advisable to avoid alcohol at least three to four hours before bedtime.

Both caffeine and alcohol can impact your sleep cycles and disrupt your body's internal clock, making it difficult to fall asleep or maintain a consistent sleep schedule. If you are trying to fix your sleep patterns, it is essential to limit your intake of these substances, especially close to bedtime.

In addition to avoiding caffeine and alcohol, there are other strategies you can implement to improve your sleep hygiene:

• Establish a consistent sleep schedule by choosing a bedtime and wake-up time and sticking to it, even on weekends.
• Limit screen time before bed, as the blue light emitted by electronic devices can interfere with your circadian rhythm.
• Engage in regular physical activity, but avoid exercising too close to bedtime as it may overstimulate your body.
• Create a relaxing bedtime routine, such as dimming the lights, reading, or listening to soothing music.
• Avoid heavy, high-fat meals close to bedtime, as they can disrupt sleep due to digestion issues or heartburn.

Create a bedtime routine

Creating a bedtime routine is a great way to improve your sleep quality and reset your internal clock. Here are some tips to help you establish a soothing and consistent bedtime routine:

Be mindful of light exposure

The body's internal clock is influenced by light exposure. When your eyes are exposed to light, your brain associates it with wakefulness, while darkness triggers the release of melatonin, the sleep hormone. To promote better sleep, it is advisable to expose yourself to natural light in the morning and dim the lights a couple of hours before bedtime. Avoid bright lights and electronic screens at night, as the blue light from these devices can affect your sleep. If you must use your phone or laptop, try to do so at least an hour before bed.

Establish a relaxing bedtime routine

Engaging in calming activities before bed can help signal to your body that it's time to wind down. This could include dimming the lights, reading a book, listening to soothing music, practising meditation or yoga, or taking a warm bath. These activities can help promote mental tranquility and prepare your body for sleep.

Avoid naps, especially in the afternoon

While naps can be tempting, they can disrupt your nighttime sleep. If you must nap, aim for less than 30 minutes and try to nap before 3 pm. Scheduling exercise when you feel sleepy can be a good alternative to napping, as it will tire your body and help you sleep better at night.

Exercise regularly

Regular exercise is beneficial for your overall health and can also improve your sleep. Aim for at least 30 minutes of moderate aerobic activity, five times a week. However, avoid exercising too close to bedtime, as it may stimulate your body and make it harder to fall asleep. Finish your workouts a couple of hours before bed, and opt for low- or moderate-intensity exercises in the evening.

Optimise your bedroom environment

Your bedroom should be a relaxing and inviting space that promotes restful sleep. Keep the room dark, quiet, and at a comfortable temperature. Consider using earplugs or white noise to block out any distracting noises. Additionally, scents like lavender may promote relaxation. Ensure your mattress, pillow, and bedding are comfortable, creating a cosy environment that makes you look forward to sleeping.

Control your breathing

Controlled breathing is a powerful tool to help you relax and fall asleep. Here are some breathing techniques to help you fix your sleep schedule:

Controlled Breathing

Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath deep into your belly. You should feel the hand on your stomach rise, while the one on your chest remains relatively still. Exhale gently and allow your stomach to fall. Repeat this exercise until you feel relaxed and ready to sleep or transition into another calming pre-sleep activity.

Dr. Andrew Weil's 4-7-8 Breathing

This technique was designed to calm the nervous system and promote relaxation. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position throughout the exercise. Breathe in through your nose for a count of four, hold your breath for a count of seven, and then exhale through your mouth for a count of eight, making a whooshing sound. Repeat this cycle three more times, maintaining the 4-7-8 ratio.

Body Scan Meditation

Lie on your back with your hands at your sides and spend a few moments practising controlled breathing. Direct your attention to your feet and notice any sensations without judging them as good or bad. Breathe deeply and imagine the breath travelling to your feet. As you exhale, let your feet go and shift your attention to your ankles and calves. Move your focus gradually upwards until you reach the top of your head. Finish by becoming aware of your body as a whole and taking deep breaths.

Progressive Muscle Relaxation

This technique involves tensing and relaxing specific muscle groups to help you recognise and release tension. Sit or lie in a comfortable position and become aware of your breath. As you inhale, clench your fists and notice the accompanying sensations. Exhale and relax your hands, feeling the tension drain away. Repeat this process for different muscle groups, tensing as you inhale and releasing as you exhale.

Autogenic Training

Autogenic training is a self-hypnosis technique that uses repetitive phrases to promote relaxation and sleep. Lie in bed with your eyes closed and recite sets of phrases focusing on relaxing sensations in different parts of the body. For example, start with "My left foot is warm. My right foot is warm. Both of my legs are warm", and continue with similar phrases for your arms, heartbeat, breathing, belly, and forehead.

Frequently asked questions