How to fix your circadian rhythm: 7 tips to get better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Sleep schedule feeling off? Learn why your circadian rhythm — your body’s natural clock — can get out of sync and how to fix it with 7 mindful changes.
Sleep issues plague most of us from time to time, but some people consistently have trouble winding down at night or getting out of bed in the morning. This can be for any number of reasons, but a big culprit is a disrupted circadian rhythm.
Your circadian rhythm tells you when to go to sleep and when to wake up. Certain lifestyle choices, including working late shifts, traveling regularly, or having an inconsistent sleep schedule can impact your circadian rhythm — and your wellbeing,
The good news is that with some simple changes to your daily routine and environment, you can get back on track and start feeling like yourself again.
What is your circadian rhythm (and why does it matter)?
Your circadian rhythm is your body’s natural, 24-hour internal clock that helps regulate when you feel awake, sleepy, or hungry. When your circadian rhythm’s in sync, you can fall asleep easily and wake up feeling refreshed. When it’s not, things can go awry. You might feel tired during the day, have trouble going to bed at night, or wake up feeling groggy no matter how much rest you got.
There can be long-term effects too. If your circadian rhythm is disrupted for a long time, it can lead to mood changes, memory issues, a weakened immune function, and even an increased risk of chronic conditions like heart disease and diabetes.
How does your circadian rhythm work?
When your eyes are exposed to sunlight first thing in the morning, it sends a signal to a part of your brain called the suprachiasmatic nucleus (SCN), which tells your body it’s time to wake up. In response, your body lowers melatonin production (the hormone that makes you sleepy) and raises your body temperature to help you feel more alert.
As the day goes on and the sun begins to set, the SCN receives less light. This tells your body it’s time to wind down and get ready for sleep. Your brain then increases melatonin production, which helps you start to feel sleepy, and your body temperature drops.
The next day, the cycle starts again.
7 reasons your circadian rhythm gets out of sync
Your circadian rhythm can easily get thrown off by changes in your routine or environment, including things you might not even realize are a big deal. But if you’re having trouble getting the rest you need—and any of these situations apply to you—you may want to consider if your circadian rhythm is the problem.
1. Irregular sleep schedule: Going to bed and waking up at different times every day make it tougher for your body to figure out when to be awake or asleep. This can happen when you stay up late on weekends, or have an unpredictable work schedule.
2. Exposure to artificial light at night: Spending your evenings staring at screens—like TVs, phones, or laptops—exposes you to blue light, which can trick your brain into thinking it’s still daytime. Even bright indoor lighting can interfere with your body’s natural signals to wind down for sleep. This can delay the production of melatonin, so you’re less likely to feel sleepy when it’s time for bed.
3. Shift work: If you work at night or have rotating shifts, your body is often forced to stay awake when it naturally wants to sleep. This constant disruption of your sleep-wake cycle can make it difficult for your circadian rhythm to adjust — so your internal clock never fully adapts to the unnatural schedule.
4. Jet lag: When you travel to a new time zone, your body’s internal clock is still set to your home time, even though the external cues (like sunlight) are different. This can mean that at least for the first few days, you might feel sleepy during the day or wide awake at night.
5. Poor sleep environment: If your bedroom is too bright, too noisy, or too warm, you might struggle to fall asleep and stay asleep. Even small disturbances like light coming in through the window or noise from outside can keep you from getting the deep, restful sleep your body needs to keep your circadian rhythm running smoothly.
6. Stress: When you’re stressed, your body releases a hormone called cortisol, which can interfere with the production of melatonin. If your mind is racing or you’re feeling anxious, it can be hard to wind down and fall asleep, throwing your circadian rhythm off in the process. Over time, chronic stress can lead to long-term sleep disruptions. If you’re struggling with stress, here are 10 tips on how to get relief in 10 minutes or less.
7. Age: As we age, our circadian rhythm naturally shifts. Older adults often find themselves waking up earlier in the morning and feeling tired earlier in the evening. This can make it tough to maintain a consistent sleep schedule — especially if your daily routine doesn’t allow for it. Hormonal changes as we age can also make it harder for our bodies to stay in sync with a regular sleep-wake cycle.
How to fix your circadian rhythm: 7 tips for better sleep
If your circadian rhythm feels out of sync, don’t worry — it is possible to get it back on track. While it may take a little time and consistency, there are simple changes you can make to help reset your internal clock and start to feel more well-rested. And while you’re at it, here are 10 essential habits for a restful night too.
1. Stick to a consistent sleep schedule
One of the most powerful ways to reset your circadian rhythm is to go to bed and wake up at the same time every day. Yes, even on weekends.
Your body loves routine, and sticking to a regular sleep schedule can help reinforce your internal clock. It may feel tempting to stay up late or sleep in on your days off, but keeping a consistent routine can train your body to fall asleep and wake up at the right times.
Choose a bedtime and wake-up time that allows you to get enough sleep (around 7–9 hours is recommended for most adults) and commit to it. Be patient with yourself — resetting your internal clock may take a few days or weeks.
2. Get sunlight exposure during the day
Natural sunlight, especially in the morning, is one of the strongest cues to your brain that it’s time to be awake and alert.
Spend some time outdoors every day, even if it’s just for a short walk in the morning or during your lunch break. This exposure to light can help your body know when it’s daytime, which can make it easier to wind down at night.
If you work indoors or don’t get much natural light, sitting near a window or using a light therapy box can also be helpful.
💙 If you’re heading outside to get some sun, why not add a little mindfulness into your walk with a Mindful Walking guided meditation with Tamara Levitt.
3. Limit screen time before bed
To avoid the blue light from devices tricking your brain into thinking it’s still daytime, turn off screens at least an hour before bed. Instead, wind down with relaxing activities like reading, listening to calming music, or doing some light stretching. (Here are eight more wind down ideas to try.)
Take things one step further by dimming the lights in your home to create a sleep-friendly environment as bedtime approaches.
💙 Instead of binging your favorite show or watching a movie, try listening to a Sleep Story, like Dream With Me, narrated by Harry Styles.
4. Create a relaxing bedtime routine
A calming bedtime routine might be just the thing you need to make falling asleep easier than ever.
About 30 minutes before bed, build a routine of things that help you unwind: take a warm bath or shower, practice deep breathing exercises, journal, or meditate. Avoid stimulating activities, like intense exercise or stressful conversations, as these can make it harder to relax.
💙 Gentle stretching—like the moves in Mel Mah’s Evening Wind Down—can help you prepare for sleep.
5. Control your sleep environment
For your circadian rhythm to work properly, your body needs to associate your bedroom with rest and relaxation.
Start by keeping the space dark, quiet, and cool (around 65°F or 18°C works well). Use blackout curtains or an eye mask to help block out light, and earplugs or a white noise machine if you need to drown out disruptive sounds. Check out the 10 best sounds to help you sleep.
You might also want to remove any clutter or distractions that could interfere with your rest, like electronic devices or work materials.
6. Avoid caffeine and large meals before bed
Caffeine is a well-known stimulant, and drinking coffee, soda, or energy drinks in the afternoon or evening can keep you awake longer than you want. Make sure you’re not drinking any caffeine too close to bedtime. (Six hours should be good.)
Large or heavy meals can also be disruptive, as your body will be working to digest food rather than settling into sleep. If you’re hungry before bed, enjoy a light snack that’s easy on the stomach — like a banana or a handful of nuts.
7. Consider melatonin supplements
If you’re really struggling to get your circadian rhythm back on track, a small dose of a melatonin supplement may do the trick. This can be especially helpful if your sleep is off because of jet lag or shift work. Consult with a healthcare provider first, and remember that melatonin supplements aren’t meant for long-term use.
How to fix circadian rhythm FAQs
How long does it take to reset a disrupted circadian rhythm?
In most cases, resetting your circadian rhythm can take a few days to a couple of weeks, but it depends on how out of sync it is, and what caused the disruption.
After a couple of late nights or an irregular weekend schedule, you might start feeling better within a few days of sticking to a consistent sleep routine. But for more significant disruptions—such as those caused by shift work or frequent travel across time zones—it can take longer.
The key is patience and consistency. Follow a regular sleep schedule, get plenty of sunlight during the day, and avoid stimulants like caffeine in the evening. Over time, this can help your body adjust back to a natural rhythm.
Can melatonin supplements help fix my circadian rhythm?
Melatonin is a natural hormone your body produces in response to darkness, which helps you feel sleepy, and taking a low-dose melatonin supplement about 30 minutes to an hour before bed can encourage your body to fall asleep at the right time and reset your circadian rhythm. They can be especially helpful if you’re dealing with short-term disruptions like jet lag or an occasional late-night shift.
However, melatonin isn’t a cure-all and isn’t meant for long-term use. If you’re thinking about using melatonin, talk to your doctor first to make sure it’s right for you, and to find the correct dosage.
How does shift work affect my circadian rhythm, and what can I do about it?
Shift work—especially overnight or rotating shifts—can affect your circadian rhythm by making it hard to fall asleep during the day and stay alert during your shift. Over time, this can lead to sleep deprivation, tiredness, and mood changes.
To help manage this, try to stick to the same sleep and wake times as much as possible, even on your days off. Make your bedroom as dark and quiet as possible by using blackout curtains and earplugs, which can help tell your body it’s time to sleep even if it’s daytime.
Try using bright light therapy during your shift to help keep you awake and alert, and dim the lights when it’s close to your bedtime.
Is it possible to reset your circadian rhythm if you frequently travel across time zones?
Resetting your circadian rhythm after traveling across time zones is possible, but it often takes some time. A general rule of thumb is that it takes about one day per time zone to fully recover from jet lag.
To help speed up the process, start gradually adjusting your sleep schedule a few days before your trip to match the time zone you’ll be in. Once you arrive at your destination, get as much natural sunlight as possible during the daytime, as this can help reset your circadian rhythm. Take short naps if you need to, but try to avoid sleeping too much during the day, as this can prolong jet lag. These 10 jet lag recovery tips may help too.
What are the signs of a disrupted circadian rhythm?
When your circadian rhythm’s out of sync, you’ll likely notice several telltale signs. If you spot any of these, take steps to reset your rhythm by making adjustments to your sleep habits, light exposure, and daily routine to help get your sleep and wellbeing back on track.
Trouble falling asleep
Waking frequently during the night
Feeling groggy and unrefreshed
Daytime sleepiness
Trouble concentrating
Irritability and mood swings
Brain fog
Low daytime energy levels
Chronic fatigue and a weakened immune system.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
