Reset Your Sleep Schedule: A One-Day Fix

A good night's sleep is essential for our physical and mental health. However, factors such as work shifts, family circumstances, stress, and exposure to blue light can disrupt our sleep schedules. To fix your sleep schedule in a day, you can try the following:

- Gradually adjust your sleep schedule: Instead of changing your sleep and wake times drastically, adjust them by an hour or less each day until you reach your desired schedule.

- Get outside early in the day: Exposing yourself to bright light early in the morning can help you wake up earlier.

- Change your meal times: Eating earlier can help you wake up earlier, while eating later can help you stay up later.

- Limit alcohol and caffeine: While these substances may help you feel less tired, they can disrupt your sleep and impact your underlying circadian rhythms.

- Avoid exercising too late: While regular exercise promotes healthy sleep, exercising too close to bedtime can disrupt your sleep and throw off your circadian rhythms.

- Reduce artificial light exposure: Blue light from digital devices can impact your circadian rhythms, so it's best to avoid screens a few hours before bed.

Be mindful of light exposure

Light exposure plays a crucial role in influencing your circadian rhythm, which is closely aligned with the day-night cycle. When your eyes are exposed to light, your brain associates it with wakefulness and sends signals to stop the production of melatonin, the sleep hormone. Conversely, when light exposure decreases at night, your brain switches to promoting relaxation and sleep by increasing melatonin production.

• Plan your light exposure: Expose yourself to light in the morning to help you wake up. Open the curtains to let the sunlight in, take a walk, or sit on the porch. Conversely, in the evening, dim the lights or use low-intensity lamps to signal to your body that it's time to wind down.
• Limit screen time: The blue light emitted by electronic devices like smartphones, laptops, and televisions can disrupt your sleep. The light stimulates your brain and inhibits melatonin production. Try to avoid screens at least an hour before bedtime. If you must use them, enable night mode or wear blue-light-blocking glasses to reduce the negative impact on your sleep.
• Get early morning sunlight: Exposing your eyes to bright light in the early morning can help adjust your circadian rhythm and sleep schedule. Human circadian rhythms evolved in response to the daily cycle of daylight and darkness, so getting morning sunlight is an effective way to reset your internal clock.
• Use light therapy lamps: If you don't have access to natural sunlight or can't go outside, you can use bright light therapy lamps to expose yourself to the light needed to reset your circadian rhythm.
• Avoid too much light at night: Bright lights and electronic screens at night can make it challenging to fall asleep. If you need to stay up late, keep the lights dim, and avoid looking at bright screens. This will help your body recognize that it's time to rest and prepare for sleep.

By being mindful of your light exposure throughout the day, you can effectively influence your body's circadian rhythm and improve your sleep schedule.

Adjust your eating patterns

Adjusting your eating patterns is a key way to fix your sleep schedule in a day. Here are some tips to help you do that:

Eat your last meal 2-3 hours before bed

Eating a late dinner can delay sleep. Eating earlier will give your body enough time to digest the meal. Eating dinner too late can also cause heartburn and disrupt your sleep. Try to finish dinner at least two hours before you plan to go to sleep.

Eat dinner at the same time each day

Sticking to a routine will help get your body used to a schedule. This will help you fall asleep and wake up more easily.

Avoid heavy, high-fat meals

Heavy meals take a while to digest and may cause heartburn. Opt for lighter meals in the evening to help you fall asleep more easily.

Eat a light snack

The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter. If you're feeling peckish before bed, a light snack like this can help you fall asleep.

Try skipping food just before bedtime

Fasting is a natural part of sleep, so skipping food before bed may help you fall asleep. Fasting also puts your body on "standby" so it can repair itself. You're also more likely to feel hungry in the morning, which will help you wake up early and get back to a regular sleep schedule.

Avoid caffeinated drinks

Caffeine is a stimulant that takes several hours to wear off. Avoid coffee, tea, and energy drinks, especially in the late afternoon and evening. Try to have your last cup of coffee before mid-afternoon.

Skip alcohol before bed

Alcohol may make you feel drowsy, but it will disrupt your sleep and circadian rhythm. It's best to avoid drinking alcohol at least one hour before bedtime.

Limit alcohol and caffeine

Caffeine and alcohol can have a detrimental impact on your sleep routine. While it is not necessary to completely cut them out, limiting your consumption, especially in the late afternoon and evening, can be beneficial.

Caffeine makes you feel wired and alert, and its effects can linger for hours after consumption. It can remain in your system, causing restlessness at bedtime. It is recommended to eliminate all caffeinated products at least eight hours before going to bed. This includes coffee, tea, and energy drinks.

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 disrupt your sleep later in the night. Alcohol can interfere with your sleep cycle, causing you to wake up frequently and experience lower-quality sleep. To avoid this, it is generally advised to avoid consuming alcohol at least three hours before bedtime.

By reducing your intake of caffeine and alcohol, especially close to bedtime, you can improve your sleep quality and overall sleep routine.

Create a bedtime routine

Creating a bedtime routine is an essential part of maintaining a healthy sleep schedule. Here are some tips to help you establish a bedtime routine and improve your sleep quality:

Gradually adjust your sleep schedule: Instead of making drastic changes, gradually adjust your bedtime and wake-up time by an hour or less each day until you reach your desired schedule. This approach is more sustainable and helps your body ease into the new routine.

Get outside early in the day: Exposing yourself to natural light early in the morning can help reset your body's circadian rhythms. Morning sunlight is especially beneficial as our circadian rhythms evolved in response to the daily cycle of daylight and darkness. If you don't have access to natural light, consider using a bright light therapy lamp.

Change your meal times: Eating meals at specific times can help shift your circadian rhythms. If you want to wake up earlier, start eating earlier in the day. Similarly, if you want to stay up later, eat your meals later. Consistency is key; once you establish your desired meal schedule, stick to those mealtimes every day.

Limit alcohol and caffeine: While alcohol may help you fall asleep initially, it can disrupt your sleep later in the night and amplify the effects of sleep deprivation. Caffeine can also interfere with your sleep, so limit your intake, especially later in the day.

Avoid exercising too late: While regular exercise promotes better sleep, exercising too close to bedtime can disrupt your sleep, especially if you're a morning person. If you want to wake up and go to bed earlier, consider exercising in the morning.

Reduce artificial light exposure: Blue light from electronic devices like smartphones, computers, and tablets can interfere with your sleep. Limit your screen time before bed and dim other indoor lights to signal to your body that it's time to wind down.

Be mindful of napping: Napping can interfere with 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 also help chase away sleepiness and improve your sleep at night.

Create a relaxing bedtime routine: Establish a calming pre-sleep routine to signal to your body that it's time to rest. This can include activities such as reading, listening to soothing music, practising meditation or yoga, taking a warm bath, or any other activity that helps you relax.

Consistency is crucial: Consistency is vital in maintaining a healthy sleep schedule. Stick to your bedtime and wake-up times, even on weekends or days off. It may take some time to adjust to your new sleep schedule, but consistency will help reinforce your body's sleep-wake cycle.

Exercise regularly

Exercising is a great way to improve your sleep schedule. Working out is not only beneficial for your body and mind but can also help you get a good night's sleep. However, exercising too late in the day can interfere with sleep for some people.

How Exercise May Help You Sleep

While researchers don't fully understand how physical activity improves sleep, they do know that moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body rejuvenate. Exercise also helps stabilize your mood and decompress the mind, which is important for transitioning to sleep.

The Timing of Exercise

The timing of your workout matters. Some people may find that exercising close to bedtime keeps them awake. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may prevent sleep. If this is the case for you, try to exercise at least 1-2 hours before bedtime to give your endorphin levels time to decrease and allow your brain to wind down.

Exercise also raises your core body temperature, which signals to your body clock that it's time to be awake. After about 30-90 minutes, your core body temperature starts to fall, facilitating sleepiness.

People who engage in at least 30 minutes of moderate aerobic exercise may see an improvement in their sleep quality that same night. You don't need to train for a marathon to become a better sleeper—simply pick an exercise you enjoy, such as power lifting or active yoga, which can elevate your heart rate and create the biological processes for better sleep.

Research on Exercise and Sleep

Recent research indicates that exercise decreases insomnia and sleep complaints in patients. The effects of aerobic exercise on sleep are similar to those of sleeping pills. However, more research is needed to compare physical exercise to medical treatments for insomnia.

Frequently asked questions