How to fix your sleep schedule: 7 ways to reset your routine
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Understand how to reset your sleep schedule. Plus, learn the benefits of meditation for sleep, and strategies to get your sleep routine back on track.
We all know how important sleep is. Not just for our physical health but for our mental health and emotional wellbeing too. Yet in a world that never sleeps, it’s not always easy to get the zzz’s we know we all need to keep us functioning and thriving in the way we want to. We get it.
Quantity of sleep is only one piece of the sleep puzzle. Quality is another. And one of the best ways to achieve both quantity and quality sleep is to develop a consistent sleep routine — one that easily nudges your body and mind toward deep rest.
Why does your sleep routine matter?
Maybe you work night shifts, or your family situation means you can only get your work done in the early hours of the morning while everyone sleeps. Perhaps you’re up late watching tv, or you live on a noisy street and are constantly woken up in the middle of the night by traffic. Whatever the reason, erratic sleep timings or lack of consistent sleep can cause a whole host of issues including daytime sleepiness, mood swings, impaired memory, and reduced cognitive function.
A good sleep routine is the foundation for overall health, boosting your immune system, aiding muscle recovery, regulating appetite, and promoting mental wellbeing. When you prioritize sleep, you’re essentially prioritizing yourself.
What’s messing with your sleep cycle?
Understanding what’s causing disruption to your sleep schedule can be key to crafting a personalized plan to overcome it. Some common external and internal factors that might mess up your sleep cycle include:
External factors
Irregular work shifts
Exposure to blue light (we see you doomscrolling)
Jet lag
Sleep environment (too noisy, too warm, too light etc.)
Diet
Family circumstances (you have young children or look after older parents)
Internal factors
Stress, depression, anxiety, and other mental health issues
Insomnia
Circadian rhythm disorders
Delayed Sleep Phase Syndrome (DSPS)
Painful conditions like arthritis, fibromyalgia, or chronic headaches
Snoring, and/or Sleep Disorders such as Sleep Apnea
And there are many more! By recognizing these factors, you can identify potential hurdles to better sleep. Remember, seeking help and discussing these issues with a professional is okay. After all, good sleep isn’t a luxury — it’s a necessity.
7 techniques to get your sleep schedule back on track
If your sleep schedule has been inconsistent or disrupted for a while, the prospect of trying to get your sleep rhythms back on track can feel overwhelming. And while it doesn’t necessarily happen overnight, altering your sleep habits can be a positive and empowering experience that’s well worth the effort. Here are seven practice strategies to help you get your sleep routine back into shape again so you’re getting the rest you need.
1. Consistency is key
Our bodies are wired to function best with routines. Establishing a fixed bedtime and wake-up time can help reinforce your body’s sleep-wake cycle. This practice allows the body to predict and prepare for sleep, making it easier to nod off at night and wake up in the morning. Yes, the temptation to sleep in or stay up late on weekends might be strong but try to resist. Sticking to your sleep schedule consistently can work wonders for your sleep health.
2. Sleep duration matters
While you’re establishing a sleep routine, it’s important to ensure you’re getting enough sleep. The golden number for most adults is 7 to 9 hours each night. If you find you’re consistently getting only 5 hours of sleep, you risk building a sleep debt, which can lead to chronic fatigue, irritability, and other health complications. Remember, it’s not just about the hours spent in bed, it's the quality of sleep that counts too.
3. Create a sleep-friendly environment
Think about your sleep environment for a moment. Use your senses to figure out if it’s truly conducive to a good night’s rest. Pay attention to factors like noise, light, and temperature. A quiet, dark, and cool environment can significantly improve the quality of your sleep. Invest in blackout curtains, earplugs, or a white noise machine if needed. Your mattress and pillows should be comfortable and supportive. Your bedroom should signal to your body that it’s time to rest.
4. Be mindful of screen time
Most of us find it hard not to scroll our phones before bed. The problem is that the blue light emitted from devices like smartphones and laptops can inhibit the production of melatonin, the sleep hormone, making it harder to fall asleep. Try to switch off your devices at least an hour before bedtime. If you must use them, consider enabling night mode or blue-light-blocking glasses.
5. Move your body
Regular exercise can help you sleep better. It helps reduce stress and tires you out, making it easier to fall asleep. However, timing is crucial. Working out too close to bedtime can have the opposite effect, keeping you awake. Aim to finish vigorous activity at least 3 hours before your planned bedtime.
6. Watch your diet
You already know that what you eat and drink can influence how well you sleep, but what to do about it? Limit caffeine and alcohol, especially in the hours leading up to bedtime. While alcohol might initially make you sleepy, it can disrupt your sleep later in the night. A heavy meal before bed can also lead to discomfort and indigestion, hindering sleep.
7. Wind down with relaxation techniques
Incorporating relaxation techniques into your nighttime routine can help prepare your body and mind for sleep. This could include reading, listening to calming music, taking a warm bath, or practicing mindfulness meditation. These sorts of activities can help you transition from the hustle and bustle of the day to a more peaceful, sleep-ready state.
Remember, improving your sleep schedule is a process. There may be setbacks, but don’t be discouraged. Every step you take towards better sleep will lead to better health and quality of life.
How meditation helps reset your body clock and improve your sleep
Meditation is a powerful tool when it comes to sleep. It helps to regulate your circadian rhythm, your internal body clock, which prepares the body and mind for sleep. How? When we meditate, we guide our busy minds into a state of stillness and awareness. This can significantly reduce stress, one of the key disruptors of sleep. When stress levels fall, our minds become less cluttered, creating a mental environment more conducive to sleep.
In fact, various studies have shown that regular meditation can help you fall asleep faster and stay asleep longer. One reason is that meditation encourages the production of melatonin, your body’s natural sleep hormone. Meditating before bed can effectively cue your body that it’s time to rest.
Meditation also plays a crucial role in enhancing sleep quality. During meditation, your brain produces theta waves typically present during deep sleep. So, by meditating, you’re effectively training your brain for the type of activity it needs to perform during sleep.
Meditation for sleep
There are various meditation techniques to support better sleep, but guided sleep meditations and relaxation exercises are great starting points. What’s helpful about guided meditations for sleep is that they provide an easy framework you can follow, especially if you’re new to meditation.
Guided sleep meditations generally involve an instructor or narrator talking you through a visualization, relaxation, breathing, and/or mindfulness exercise — all carefully designed to relax the body and soothe the mind. This technique can be particularly beneficial if you struggle to ‘switch off’ your thoughts at night. Relaxation exercises typically involve focusing on different parts of your body, tensing them then relaxing them one by one. It’s like giving each part of your body a ‘good night’ massage.
Incorporating meditation into your bedtime routine can be a game-changer for your sleep schedule. With practice, you might find it easier to transition from the wakefulness of your day to the restful state needed for a good night’s sleep.
To get your started, here are a few of our favorite sleep meditations:
When It’s Hard To Fall Asleep with Prof Megan Reitz
Softly Back to Sleep with Jerome Flynn
Soothing the Body for Rest with Dr. Eric Lopez, Ph.D
Soften Into Sleep with Chibs Okereke
How to fix your sleep schedule FAQ
How long does it take to adjust to a new sleep schedule?
Adjusting to a new sleep schedule varies from person to person. Generally, it might take a few days to a couple of weeks. Remember, consistency is key here. Stick with your new schedule, even on weekends, and try to be patient. Your body needs time to adjust to the new routine.
How does sleep deprivation affect your sleep schedule?
Sleep deprivation can wreak havoc on your sleep schedule. It can disrupt your body’s internal clock, making it harder to fall asleep and wake up when you want to. Over time, it can lead to a buildup of ‘sleep debt,’ resulting in chronic fatigue and other health complications. That’s why it’s important to prioritize getting enough quality sleep as many nights as you can.
What are the consequences of a bad sleep schedule?
A disrupted sleep schedule can have a ripple effect on your physical and mental health. It can lead to chronic fatigue, mood swings, decreased productivity, and impaired cognitive function. Over time, it can also increase the risk of developing health conditions like obesity, diabetes, and cardiovascular diseases. Sleep is crucial to your overall wellbeing, so try to prioritize it. However, we do all go through periods of bad sleep. That’s normal. Just try to ensure those periods are limited and don’t become the norm.
We have a lot of power to educate ourselves about sleep, but if sleep issues persist or you find yourself struggling with insomnia, please reach out to a healthcare professional.
Sleep is vital to our health, and everyone deserves a good night’s sleep. The Calm app puts the tools to sleep and feel better in your back pocket, with personalized content to manage stress and anxiety, get sounder sleep, and feel more present in your life. Calm your mind. Change your life.
