How to Reset Your Sleep Schedule

Having a good sleep schedule is essential for a healthy lifestyle. Unfortunately, sometimes life gets in the way and our sleep schedule can become disrupted. Whether you’ve been pulling all nighters trying to finish a project, had to pull a few late days at work, or took a redeye flight home from vacation, these are all times that can potentially throw off your sleep schedule. Resetting your sleep schedule can be tricky, but with a few steps, it can be done.

Having a disrupted sleep schedule can effect more than just energy. It can also have an impact on your mental and emotional state, eating, exercise and work and social activities. Trying to reset your sleep schedule can help create balance in all areas of your life.

Sometimes just a few nights of poor sleep can disrupt your sleep schedule, allowing minor issues to become major ones. The longer your schedule has been off the more difficult it will be to reset, but not impossible. It’s important not to ignore the signs and to take steps to course correct right away.

Understand your biological clock

Our biological clock helps control our natural sleep patterns. Often called our circadian rhythm, this internal clock tells your body when to go to sleep and when to wake up. Being exposed to light and darkness helps adjust this clock naturally, but the wrong exposure to these elements can throw it out of whack.

Finding the right exposure to natural and artificial light can be key in resetting your sleep schedule. Spending time in the sun during the day and avoiding bright lights at night is important, as well as minimizing screen time such as TV, computer and cell phone usage prior to bed

Create a better sleep environment

Creating a better environment for sleep is one of the most effective and beneficial ways to reset your sleep schedule. Try to make the environment one that’s conducive to sleep. Keep it dark, cool and comfortable. Make sure it’s quiet so your sleep isn’t disrupted. Investing in quality mattress and bedding can really help.

Having an optimal bedroom set up can noise levels to a minimum, block out distractions and create a sanctuary for your sleep. If you sleep with someone else, remember to take into account what works best for both people when it comes to noise, light and temperature.

Finally, use the bedroom for sleep only. Avoid the temptation to have TVs, electronic devices, or even work materials in the bedroom, even if they are not being used during the night. All of these factors will create a healthier and more advanced sleep environment.

Establish a sleeping ritual

Establishing a bedtime routine will help to foster a positive sleeping environment. A pre-bedtime ritual can include:

• Taking a hot shower or bath
• Reading
• Listening to relaxing music
• Mediating
• Journaling

For adults, the ideal sleep schedule is usually somewhere between 7-9 hours. Creating a regular sleep schedule can help create consistency. It is also important to go to bed and wake up at the same time each day, even on weekends.

Conclusion

Taking some simple steps can help reset your sleep schedule so you can restore your energy levels, optimize your overall health and wellbeing, and create balance in your life. Establishing a time to wind down each night, creating a better sleep environment, and understanding your body’s biological clock can help you reset your sleep schedule.