Staying Awake To Reset Your Sleep Cycle

Staying awake all day to fix your sleep pattern is not a good idea. While it may seem convenient, there is little evidence beyond personal anecdotes to support it. Instead, it may backfire and cause further disruption to your sleep. A better approach is to gradually adjust your sleep schedule and improve your sleep hygiene. This includes sticking to a consistent sleep schedule, creating a relaxing bedtime routine, avoiding bright light and electronic screens before bed, and refraining from naps and caffeine in the afternoon.

Plan your exposure to light

Light exposure is a key factor in regulating your body's internal clock, which is closely aligned with the day-night cycle. The body's internal clock is the principal driver of your circadian rhythm, which includes the 24-hour sleep-wake cycle.

Morning

Get exposure to natural light in the morning. Open your windows or go for a walk to get some daylight. If it's still dark out, turn on the lights or sit in front of a light box. Exposing yourself to bright light in the morning will boost your ability to fall asleep at night and will also improve your mood and alertness during the day.

Daytime

Get outside for at least 30 to 45 minutes during the day. This doesn't have to be in broad daylight; even a cloudy day or late afternoon will help keep your circadian rhythm on track.

Evening

Shield yourself from light in the evenings, especially after the sun sets. Avoid bright screens at least two to three hours before bedtime. If you must use electronic devices, consider wearing blue-light-blocking glasses or installing an app that filters the blue/green wavelength.

Nighttime

Dim the lights in your room at night, especially a few hours before bedtime. Avoid electronic screens, as the blue light emitted from smartphones and other devices can affect your circadian timing. If you can't avoid bright light, wear sunglasses to give your brain the illusion of darkness.

Create a relaxing bedtime ritual

A bedtime ritual is a set of activities that you perform nightly in preparation for sleep. For adults, these rituals typically last 30 minutes to an hour, while 20 to 45 minutes is usually enough for children to wind down.

Your bedtime ritual should include practices that help you relax, such as drinking a cup of warm milk, as well as practical activities like brushing your teeth or changing into your pyjamas. It can also include activities that hold personal significance, like journaling or singing a child a lullaby.

Decide on a set bedtime

Choose a bedtime and wake-up time that suits your schedule and stick to them every day, even on weekends. Following a consistent sleep schedule helps train your brain to naturally feel tired at bedtime.

Put away electronics

Electronic devices like computers, smartphones and tablets emit strong blue light, tricking your brain into thinking it's daytime and suppressing melatonin production. Put your devices away at the beginning of your bedtime routine and avoid using them in the evening if possible.

Have a light snack or bedtime tea

Heavy meals and alcoholic drinks before bed can lead to indigestion and disrupt your sleep. A light snack like fruit or yoghurt, or a non-caffeinated herbal tea with chamomile or lavender, can calm your mind and induce sleep.

Stretch, breathe and relax

Relaxation techniques like deep breathing exercises or progressive muscle relaxation can help release physical and mental tension. Yoga and meditation have also been shown to improve sleep quality.

Write down a to-do list or journal

Journaling can be restorative, helping to sort out thoughts and feelings before bed. If journaling feels overwhelming, a simple to-do list for the following day can also help to speed up sleep onset.

Prepare your bedroom

Make your bedroom a sleep oasis by keeping it cool, dark and quiet. Set the thermostat between 65 and 68 degrees Fahrenheit, turn off noisy electronics, dim the lights and put away any clutter.

Avoid napping during the day

Napping during the day can be beneficial in some situations, but it can also have negative consequences for your sleep schedule and overall health. Here are some reasons why you should avoid napping during the day when trying to fix your sleeping pattern:

Impact on Nighttime Sleep

The primary reason to avoid napping during the day is to prevent disruptions to your nighttime sleep. Napping too late in the day or for too long can make it harder to fall asleep at night and impact your sleep quality. Aim to nap in the early afternoon, between 1 pm and 3 pm, to avoid these issues.

Vicious Cycle

Daytime napping can sometimes create a vicious cycle. You nap during the day to make up for lost sleep, but then you find it more difficult to fall asleep at night because of that very nap. This cycle can perpetuate sleep issues rather than fix them.

Health Risks

Some studies have linked long daytime naps with an increased risk of developing certain health conditions, such as diabetes, heart disease, and depression. The urge to nap during the day may be a sign that you are not getting sufficient sleep at night, which is associated with a higher risk of these chronic conditions.

Sleep Disorders

If you find yourself frequently needing a nap during the day, it could be a sign of a sleep disorder. Daytime drowsiness may indicate that you are getting low-quality sleep or not enough sleep overall. Consult a doctor if you are concerned about your sleep quality or quantity.

Tips for Avoiding Naps

If you want to avoid napping during the day, try implementing some of these strategies:

• Stick to a consistent sleep schedule. Go to bed and wake up at the same time each day, even on weekends.
• Avoid caffeine and alcohol late in the day, as they can interfere with your sleep quality.
• Turn off electronic devices at least an hour before bedtime. Blue light from screens can make it harder to fall asleep.
• Exercise regularly, as daily workouts can promote better nighttime sleep.
• Create a comfortable sleep environment by ensuring your bedroom is cool, dark, and quiet.

By following these guidelines and avoiding daytime napping, you can help reset your sleep pattern and improve your overall sleep quality.

Exercise regularly

Regular exercise is a great way to promote healthy sleep. Even mild physical activity, such as going for a walk, can be beneficial. If you opt for high-impact exercise, aim to finish your workout a couple of hours before bed. Morning exercise, in particular, can help to advance your sleep-wake cycle.

Exercising in the morning can help to get your body's internal clock in sync with the external environment. This is because morning exercise can expose you to natural light, which is an essential influence on your circadian rhythm. When your eyes are exposed to light, your brain sends signals associated with wakefulness.

Exercising in the morning can also help to promote healthy sleep by tiring your body out and making you more likely to fall asleep at a reasonable hour. Morning exercise can also help to reduce stress, which is a common cause of sleeping problems.

If you're looking to fix your sleep schedule, committing to physical activity is a great way to do so.

Adjust your eating patterns

Adjusting your eating patterns is a key part of fixing your sleep schedule. Here are some tips to help you do that:

Timing is Everything

Eat your last meal 2 to 3 hours before bed. A late dinner can delay sleep, so eating earlier will give your body enough time to digest. Try to eat dinner around the same time each day to get your body used to a routine.

Type of Food Matters

Avoid heavy, high-fat meals as they can disrupt sleep by taking a while to digest or causing heartburn. Instead, opt for a light snack. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter. You can also try tart cherries or kiwis, which have been shown to promote sleep.

Skipping Meals

Try skipping food just before bedtime. Since fasting naturally occurs during sleep, it may help you doze off. Fasting puts your body on "standby" so it can repair itself, and it's also a normal part of sleep. If you fast before bed, you're more likely to feel hungry in the morning, which can motivate you to rise early and get back to a regular sleep schedule.

Avoid Caffeine and Alcohol

Avoid caffeinated drinks like coffee, tea, or energy drinks. Caffeine is a stimulant that takes several hours to wear off, so having your last cup before mid-afternoon is helpful. Similarly, skip alcohol before bed. A nightcap might make you drowsy, but alcohol disrupts your sleep and circadian rhythm, making it difficult to sleep well.

Frequently asked questions