How to Fix Your Sleep Schedule (and Stick to It)

Stick to a Wake-Up Time

Resetting your sleep cycle means targeting your body’s circadian rhythm—the biological processes in the body that run on an approximately 24-hour cycle. Consistency is the key when it comes to tackling your circadian rhythm, says Michelle Porter, certified sleep stress management and recovery specialist. This includes waking up at the same time every day—even on weekends. “This helps keep your internal clock stable, and helps your body learn when to feel alert and when to wind down,” Porter says.

Skip the Snooze Button

As hard as it may be to avoid, snoozing your alarm clock can actually make it more difficult to awaken from sleep. “Set your alarm for the latest possible wake-up time and get out of bed immediately,” Porter advises.

Change Your Bedtime Gradually

When your sleep cycle is disturbed, it’s important to recognize that it will take some time to get it back on track. If your goal is to go to sleep earlier, make small adjustments to your bedtime each day to gradually shift your circadian cycle back. Jeff Kahn, cofounder of the sleep-focused app Rise Science, notes that our body has limits when it comes to these time shifts. “Your body clock can only shift by 15–30 minutes per day, so don’t try to jump all at once,” he says. “Moving too quickly can actually lead to sleep loss, making it harder to reset your schedule.”

Find Some Sunlight

Light is key in the sleep-wake cycle, and exposure to sunlight first thing in the morning can make a big difference. Porter suggests spending 10 to 15 minutes outside or sitting by a bright window within an hour of waking up. For some, it may be dark upon waking, so Kahn recommends utilizing a light therapy lamp in the mornings, which can help our bodies stay attuned to waking windows.

Kahn notes that light is also powerful throughout the day. “The more light you get during the day, especially sunlight, the less sensitive you’ll be to light in the evenings and the less it can disrupt your circadian rhythm and push back your sleep schedule,” he explains. “Try working by a window, spending your lunch break outside, or going for a walk after work.”

Shift Your Schedule Accordingly

Daily schedules can also impact sleep schedules, so be aware of the timing for your evening wind down. Shift your meal and exercise times in the same direction to help your body adjust, and if your bedtime has moved 30 minutes earlier, it’s a good idea to start your wind down routine 30 minutes earlier, too.

“Your brain needs a signal that it’s time to sleep,” Porter explains. “Spend time before bed doing relaxing activities like stretching, reading, or meditating. This lowers cortisol levels and prepares your body for rest.” Kahn also notes the role of temperature, and how it can play a powerful role in signaling your body for sleep during schedule shifts. “Take a warm bath or shower, or if you have access, use a sauna,” he says. “The initial warmth raises your core body temperature, but the cooling that follows helps you fall asleep more easily.”

Avoid Daytime Behaviors That Can Impact Sleep

There are a variety of things we do during the day that can make it difficult to fall asleep, from choosing sleep-disrupting foods and drinks to taking a long nap. Since an unbalanced sleep schedule can make you feel extra tired during the day, the urge to take a long nap might be strong, but that can affect your ability to sleep when it’s time for bed. “While tempting, naps longer than 20 minutes can make it harder to fall asleep at night,” Porter says. Additionally, caffeine and alcohol intake in the evening can make it difficult to go to bed. “Caffeine can linger in your system for hours, and while alcohol might make you drowsy, it disrupts the quality of your sleep later in the night.” Consider adjusting these behaviors to improve your sleep schedule.