How to Fix Sleep Schedule: A Step-by-Step Guide to Resetting Your Body Clock

When your body clock is out of sync, it’s common to struggle with waking up in the morning, lay awake at night as you try to drift off, and have weekends, late nights, or special events throw your rhythm off once you find it. This has a major impact on a person’s mood, focus, and energy levels the following day. 

If any of this sounds familiar, you aren’t alone. One in three adults in the U.S. reports regularly being unable to get the appropriate amount of uninterrupted sleep. The best way to adjust your sleep schedule in a way that better suits your life is to implement small changes slowly, yet consistently.

In this article, we will explore what some common sleep disruptions do to our body’s internal clock and review 10 science-backed strategies to help you develop and stick to a better sleep schedule.

How to Fix Your Sleep Schedule: 10 Proven Tips That Actually Work

There are several techniques that help your body’s clock readjust slowly to get better sleep. It’s important to have a general sense of what within your sleep schedule needs to be changed. This allows you to adopt certain strategies to target that root cause. Below, we discuss these strategies in depth and offer a quick reference guide that summarizes each.

Sleep strategy	What it helps with
Consistent sleep-wake time	Creating a stable body clock and related routine
Light adjustments	Getting to sleep more easily
Gradual schedule shift	Adjusting sleep and wake times slowly
Adjust caffeine, nicotine, and alcohol intake	Improving sleep quality and reducing the time to get to sleep
Wind-down routine before bed	Signaling your brain that it’s time to relax and prepare for sleep
Relaxing audio	Quieting racing thoughts
Plan naps thoughtfully	Avoiding waking up in the middle of a sleep cycle and feeling even more fatigued
Increase physical activity	Releasing feel-good hormones to improve sleep quality and decrease sleep time
Change food timing and content	Preventing fullness from interfering with sleep and nighttime waking episodes
Modify sleep environment	Making you more comfortable

1. Set a Consistent Sleep and Wake Time

Regardless of what your sleep concerns are, consistency in sleep and wake times is crucial. Therefore, this is one strategy that can be helpful to nearly anyone with sleep difficulties.

By going to sleep at the same time each night and waking up at the same time each morning, your body (and its internal clock) builds a sense of routine and stability. For example, if you get in bed at 9:30 p.m. each night with very little deviation, this allows your body to run through the biological processes needed to help you ease into sleep in a timely manner. The same goes for waking up: a consistent wake time will help your body prepare you for the day by increasing alertness and energy.

For ideal results, it’s important to adhere to these sleep and wake times even across weekends, holidays, vacations, and other special occasions. You can base these sleep and wake times on the recommended daily amount of sleep, which varies depending on a person’s age. Recommended sleep totals may also change based on the presence of major health conditions, so consult your doctor for more specific advice if this applies to you.

Age	Recommended hours of sleep each day
Newborns (0 – 3 months)	14-17 hours (across nighttime and naps)
Infants (4 – 12 months)	12-16 hours (across nighttime and naps)
Toddlers (1 – 2 years)	11-14 hours (across nighttime and naps)
Preschoolers (3 – 5 years)	10-13 hours (across nighttime and naps)
School-aged children (6 – 12 years)	9-12 hours
Preteens and teenagers (13 – 17 years)	8-10 hours
Adults (18 – 60 years)	7+ hours
Adults (61 – 64 years)	7-9 hours
Adults (65+ years)	7-8 hours

2. Get Morning Light (and Dim the Evenings)

Light is a major environmental factor that our body uses to keep its internal clock on target. It’s important to get light at the right time of day to regulate our clock while staying away from excess light at other times to avoid keeping us awake. In particular, exposure to light during the early morning hours is considered beneficial for our body’s clock. 

Research shows that people who were exposed to just 30 minutes of sunlight before 10 a.m. experienced improvements in sleep. This same study found that sunlight after 3 p.m. could also help, but not nearly as much as the early daylight hours did.

Conversely, too much of any light in the evening hours can keep us awake longer than we’d like to be. The best way to do this is by lowering the lights in the evenings whenever possible. If you have a dimmer switch, this will work. Otherwise, you can also turn off overhead lights and use lamps or smaller fixtures instead.

Room light isn’t the only thing to avoid in the evening, as blue light emitted from electronic devices can also disturb our body clocks. Experts recommend turning off tablets, phones, TVs, computers, and other devices around 2 to 3 hours before going to bed. Blue light is known to disrupt our circadian rhythms, which makes it more difficult to doze off at night.

3. Shift Your Schedule Gradually, Not All at Once

As we mentioned, making small changes is the best way to help your body shift into a different health pattern. This not only increases your chances of sticking with the change but also makes it less drastic and stressful for your body to adjust to. Most often, experts say that adjusting your wake time is a good first move. Be sure to settle on a realistic time that not only allows you to get enough sleep but is also doable given what you need to get done each morning.

The best adjustments to sleep/wake times are in 15- or 30-minute intervals, since these small units of time allow for gradual shifts that build up to larger changes over time. Once you make a 15- or 30-minute shift, stick to it for about a week (weekdays and weekends included) before making another change.

4. Cut Caffeine, Alcohol, and Nicotine at the Right Times

Each of these substances has different effects on the body, though they are all known to negatively impact sleep. Some people may feel caffeine helps them get through the day, while alcohol and nicotine ease them into sleep at night. However, all of these substances have been associated with poorer sleep quality, often leading to more restlessness and less time spent in certain crucial sleep stages.

Research shows that people who want to continue consuming these substances should do so with certain cut-off times in mind. These cut-off times are intended to be the last time someone can use the substance without it having a major, notable impact on their sleep:

• Caffeine: Recommendations say to stop consuming caffeine in any form (soda, energy drinks, coffee, caffeine tablets, and even some types of tea) around 6 hours before you wish to go to bed.
• Alcohol: It is advised to stop drinking alcohol around 3 hours before going to bed.
• Nicotine: Nicotine cut-off times are a bit more complicated, as not consuming this substance for an extended period before bed can cause early withdrawal symptoms that will worsen insomnia. Experts agree that consuming nicotine around 4 hours before bed is more likely to cause sleep disruptions, so 5 hours is a good cut-off time.

5. Build a Wind-Down Routine Before Bed

Some of the strategies we’ve already discussed (such as avoiding blue light around 2 to 3 hours before bed and abstaining from caffeine, alcohol, and nicotine after a certain time in the day) can be part of helping someone wind down before bed. However, a distinct routine can help even more with this from a behavioral perspective. By carrying out certain specific tasks or activities or using certain objects just before going to bed, you get your body and mind to associate those things with sleep. This not only helps you get to sleep with less effort, but it also allows your body to feel a sense of relaxation in knowing that sleep is coming and the day is almost over.

We mentioned some of what not to do, but creating a routine is more about what to do. Each person will respond differently to certain sleep routine components, but here are some common ones that people tend toward:

• Reading a few pages out of a book
• Journaling (bullet journaling or full-length, depending on your preference)
• Practicing gratitude
• Putting a diffuser on to smell essential oils such as lavender or chamomile
• Drinking a cup of warm milk, herbal tea, or hot water
• Taking a warm bath or shower
• Drawing or using coloring pages
• Jotting down a quick list of tasks to get done the next day
• Stretching gently
• Doing yoga
• Performing progressive muscle relaxation
• Practicing guided imagery
• Meditating
• Listening to a sleep-time playlist
• Doing breathing exercises
• Going for a walk after dinner, or maybe even later in the evening
• Spending quiet, quality time with pets or loved ones
• Curling up with a soft blanket (possibly a weighted blanket, if you find that to be relaxing)
• Taking your time going through a skincare routine (this may even be as simple as washing your face and applying moisturizer)
• Listening to a fun podcast

You can try any variety of these to see which feels best for you. Most of them are simple and can be done with what you already have around you. Try 1-2 each night and make note of how you felt during the activity, immediately afterward, and the next morning. This will help you keep in mind which are good candidates for being a consistent part of your routine.

6. Calm Your Mind With Relaxation and Soothing Audio

Racing thoughts are a common reason that people have difficulty getting to sleep at night. There are various relaxation techniques, some of which we mentioned above, that can help with this. For instance, guided imagery, deep breathing, meditation, and yoga are great options. In particular, soothing audio and relaxing music calm the brain and assist with quieting these sometimes loud and disruptive thoughts that come into the picture in the evening.

There are various types of calming music, such as classical, instrumental tunes, or nature sounds, that are known to enhance relaxation during this time of day. But it can be an added effort to find the right product, make a playlist, and set it up so that it’s comfortable to listen to overnight. Sound for Sleep by SoundSory is a bone conduction pillow speaker with an integrated sleep playlist. This can support relaxation at bedtime and takes the guesswork out of what music is most ideal or how long to play music for.

7. Be Strategic With Naps

Naps are a fixed part of the day for many infants and children. However, many people age out of them after a certain point. Some adults nap, which is a great way to boost their energy and improve their performance for work or school. However, it’s important to nap in a way that doesn’t take away from your nighttime sleep.

Many experts note that anywhere between 15 and 30 minutes is the ideal length for a short nap. However, if you want (or need) to sleep longer than that, the length of time becomes more important. It takes around 1 hour for someone to cycle through light sleep and get to deep sleep. This means, if you take a 1-hour nap, you’re likely to wake up feeling groggy and possibly even more tired than you did before your nap. 

It’s best to aim for 90 minutes if you choose to take a long nap, as this allows you to complete a cycle of deep sleep before waking up. If your nap doesn’t exceed 30 minutes, slight feelings of fatigue or low alertness that you wake up with are likely to go away in a short time.

If someone is quite sleep-deprived (as many people with sleep difficulties are), it’s possible that their brain will enter a state of deep sleep more quickly than other people will. Therefore, any longer nap is likely to cause you some difficulty waking up.

8. Move Your Body During the Day

Physical exercise is another example of daytime activities that can help you get better sleep. Regular exercise not only helps improve the quality of a person’s sleep, but also decreases the amount of time it takes to fall asleep. This helps regulate the body’s circadian rhythm by stimulating the nervous system during the day, so it’s prepared for sleep at night.

Any type of physical activity is good for this purpose, including swimming, biking, lifting weights, interval training, running, and more. However, some of the more strenuous activities can interfere with sleep if they are done too close to bedtime.

Just as with nicotine, caffeine, and alcohol, experts recommend a cut-off time of 1 to 2 hours before bed for strenuous physical exercise. This allows the body to benefit from the release of feel-good hormones while still enabling enough time to wind down and go through a bedtime routine.

9. Adjust What and When You Eat

It’s best to ensure you stop eating well before you go to bed. This allows the body to start digesting while you are still sitting upright or standing and moving about. It’s difficult to do the bulk of digestion while someone is lying down in bed because digestion must go against gravity, and there is also lower overall circulation in the body in this position.

For this reason, it’s best to eat your last full meal around 2 to 3 hours before bed, though it’s perfectly fine to have a small snack before going to sleep. Studies show that people who ate or drank less than 1 hour before bedtime may sleep for longer periods of time, but are more likely to wake around 30 minutes after initially falling asleep. If one of these outcomes is more important to you, adjust your food intake accordingly.

What you eat is just as important as when you eat. For instance, eating foods that are greasy, oil, fried, or otherwise fattening are likely to not sit well late at night. If you are eating a bit closer to bedtime, aim for something with a bit of protein and fiber. These are easier to digest and help you feel full without actually filling your stomach. Some good options are a cup of yogurt with granola, a small piece of fruit, or a handful of mixed nuts.

10. Optimize Your Sleep Environment

The ideal environment for sleeping is a room that is slightly cool. Depending on the season, you can achieve this by cracking a window at night or putting on a fan. Supplement this with several blankets, which allow you to layer and pull on or take off as needed. The room should also be generally comfortable, otherwise, meaning you are more likely to sleep better in a spot that has your belongings and things you enjoy. 

This can include some of the items you use in your sleep routine, such as a book, journal, diffuser with essential oils, etc. Ideally, the room will also be quiet, which you can achieve by playing some white noise, closing the door, or using earplugs. Each of these adjustments not only helps you fall asleep more easily but will also allow you to sleep without interruptions that stand to wake you before you need to be up.

What Disrupts Your Sleep Schedule

There are several causes of a disrupted sleep schedule. Many of these causes are common, so most people are likely to experience them at one time or another. These causes include:

• Jet lag
• Extended exposure to artificial light and electronic device screens
• High levels of stress
• Being a night owl, leads to delayed sleep timing
• Doing shift work
• Working irregular hours leads to a variable sleep schedule
• Eating at variable times
• Keeping a light on in your bedroom while trying to sleep

How Your Circadian Rhythm Controls When You Sleep

Your internal body clock (also known as your circadian rhythm) is responsible for guiding your sleep-wake cycle. Our bodies do this according to light from our environment, either natural or artificial. When our body senses darkness in the evening, it triggers the production and release of melatonin, which is a natural hormone that helps us get to sleep organically. 

The same applies to the morning. When our body senses morning light, it slows melatonin production, which gradually increases our alertness and eventually wakes us up. One of the sleep strategies we discussed involves exposing yourself to early morning light. Now you understand why and how this supports melatonin production and our level of arousal.

How Long Does It Take to Fix Your Sleep Schedule?

While many of the strategies we gave you are simple to implement, fixing your sleep schedule isn’t the sort of thing you can do in one night. The exact amount of time it takes to adjust your sleep schedule depends on the cause of the disrupted schedule and the individual, as each person will be different.

The first few days tend to be the most difficult, and it typically takes around 1 to 2 months of making consistent changes to shift your sleep schedule in a more positive direction. Even so, keep in mind that each person is different, and this time frame may not be accurate for your life. It’s recommended to focus on shifting your sleep schedule effectively, which can only be done with small, consistent changes on a daily basis.

How to Reset Your Sleep Schedule After Travel, Shift Work, or an All-Nighter

It’s common for people to look for guidance specific to certain situations, such as feeling jet-lagged after a vacation or trying to fix their sleep schedule after many years of shift work. Some students and people under similar circumstances may be looking to recover after staying up all night to meet a deadline or study for an exam. We will guide you through how to deal with these situations: 

• Jet lag: Shift your sleep time by 30 minutes depending on where you travel to. For instance, if you are going from west to east, go to sleep 30 minutes earlier each day until you’ve shifted your sleep time 1-2 hours. Do the opposite if you are traveling from east to west. Based on your traveling hours, try to sleep as much as you can during traditional sleeping hours and stay awake during traditional waking hours. Once you reach your destination, adhere to the local time, get sunlight as much as possible during the day, and limit your naps. Once you return, stick to your regular routine as much as you can.
• Shift work: Take a 90-minute nap just before a night shift, a 15- to 30-minute nap during your lunch hour, and a 20- to 30-minute nap before driving home at the end of your shift. This helps with alertness. Avoid alcohol, caffeine, and nicotine before sleeping for the night as well as copious amounts of snacks. Strive for a well-balanced diet that is low in fat and has enough vegetables and fruits. This will help your health as well as your sleep. Do your best to stick to the same sleep schedule every day of the week, whether you are working or not.
• Recovering from a single all-nighter: As advised above, eat well and really watch the amount of caffeine you are consuming. A small amount can keep you going throughout the day, but don’t drink too much as this will serve to keep you up the next night. Stay active and move around as much as possible during the day. Take short naps (30 minutes or less) during the day, if needed, to keep you going. Avoid anything longer, as this will shift your sleep schedule even further in the wrong direction.

Can Melatonin, Light Therapy, or CBT-I Help?

Taking melatonin around 5-6 hours before you want to fall asleep can be helpful, as long as it’s implemented alongside other sleep strategies. Doses vary and are largely up to the person taking the supplement, as the timing of taking melatonin is more important since it helps signal the body to sleep.

Light therapy, especially in the form of bright light shortly after waking, can also aid in shifting the body’s circadian rhythm. This helps the brain and body boost alertness for the day ahead in a natural, gradual way.

A form of talk therapy called Cognitive Behavioral Therapy for Insomnia (CBT-I) is also considered effective for sleep problems. CBT has been adapted for a variety of health concerns. and CBT-I in particular utilizes cognitive strategies to reframe and modify negative thoughts and beliefs in a way that positively affects health habits and behaviors.

Be sure to consult your doctor before starting any supplement (such as melatonin) or therapy, as they can provide targeted information for your health situation.

Why Fixing Your Sleep Schedule Matters for Your Health

There are many health reasons to motivate someone to fix their sleep schedule. For instance, being sleep-deprived and getting poor-quality sleep places someone at an increased risk of some cancers, diabetes, obesity, heart disease, dementia, and high blood pressure. In addition, sleep deprivation negatively affects the immune system, making it more difficult to fight off infections and other illnesses. In fact, some experts report that sleep deprivation makes a person up to three times as likely to catch a cold.

Understandably, sleep deprivation also negatively impacts the brain. This places someone at a heightened risk of cognitive and mental health concerns such as depression, increased forgetfulness, anxiety, and difficulty concentrating. Over time, each of these health complications places someone at risk of accidents, decreased work/school performance, difficulty fulfilling responsibilities, and an overall decreased quality of life.

When to See a Doctor About Your Sleep

In the event of persistent, worsening sleep problems lasting 6 months or more, it’s advised to contact a doctor. This is more than just a few nights of bad sleep or feeling like you are off your rhythm. This may be the case if you are experiencing the following:

• Major mood changes such as depression, irritability, and anger
• Ongoing sleep difficulties despite sleep hygiene and other changes
• Continual fatigue and low energy during the day
• Impaired performance in school, work, or social activities

For the best results, you can speak with a sleep specialist, psychologist, or primary care doctor (who can send you to the appropriate professional).

Sound for Sleep by Soundsory: A Simple Tool to Support a Consistent Bedtime

Sound for Sleep is an integrated therapeutic sleep program that is an excellent fit for people of all ages and with any health condition, aiming to adjust their sleep schedule. Sound for Sleep by SoundSory is a bone conduction pillow speaker that offers an easy listening experience that is only heard by the user. This type of pillow speaker sends gentle vibrations through the bones at the back of the head. Sound for Sleep has a built-in 8-night structured music program that eliminates the need for a playlist or phone on which you select songs.

With automatic shut-off features, easy USB-C charging, and Bluetooth compatibility, Sound for Sleep makes it easy to use calming music as you sleep. This bone conduction system provides high-quality sound with a lengthy (8-hour) battery life. It is a natural, screen-free way to better your sleep schedule. 

Sound for Sleep

Aluminum bone conduction speaker technology

Bluetooth capabilities

8-hour battery life

Ideal for children and adults with sensory sensitivities, ADHD, autism, and anxiety

Little to no risk of disturbing partners

Low sensitivity to pillow thickness

No side effects or risk of dependency

Natural, drug- and screen-free

Can see effects within 5-10 minutes

Has a strong basis of evidence supporting its approach

Wrapping Up: Building a Better Sleep Schedule

In the end, small and consistent changes make the biggest difference in shifting to a better sleep schedule. By adopting some of the above strategies and developing a predictable routine, you will pave the way to getting higher-quality sleep and improving your health at the same time.

Relaxation strategies, especially music and sound therapy such as that from Sound for Sleep by SoundSory, are particularly impactful in calming the nervous system and helping your body transition to sleep. Remember to view each strategy as a small step toward better sleep and to remain consistent in the process. This makes you very likely to see the results you want.

FAQs About How to Fix Your Sleep Schedule

How can I fix my sleep schedule quickly?

There is no good way to fix your sleep schedule quickly. The best way is to make slow, small changes for more lasting sleep schedule improvements.

How long does it take to reset your sleep schedule?

It can take several weeks to gradually shift to a better sleep schedule. This is the best way to make effective, long-term changes.

Does pulling an all-nighter fix your sleep schedule?

No. An all-nighter will lead to changes in energy, mood, and motivation the next day and can have negative effects on your body and mind in the long-term.

Is it better to change your sleep schedule gradually or all at once?

The only way to experience lasting changes in your sleep schedule is to make gradual changes over a period of time. Consistency is key.

Can melatonin help reset my body clock?

Melatonin can help you get to sleep more easily and more quickly. But it can’t reset your body clock on its own.

How do I fix my sleep schedule as a night owl?

Night owls tend to prefer the peace and quiet of staying up when most others are asleep. However, they can make gradual changes to allow them that same calmness in the morning.

Can sound or music help reset your sleep schedule?

Yes. In combination with other strategies, sound and music can help people reset their sleep schedule by having an easier time falling asleep at night.

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