If you want to change your sleep schedule then it doesn’t mean you have to be the person who wakes up early at 5 a.m., takes a workout before sunrise and starts the day with a well-planned routine to be able to do so.
For many people, it’s far more simple. Bedtime keeps getting pushed back, wake-up times vary from one day to the next and the phone is now the last thing they see before they go to sleep.
Rather than a big overnight reset, a healthy sleep schedule is established with small, consistent shifts. And sleep experts recommend a night and day sleep and wake routine, there should be a lot of sleep and routines that let the brain know it’s time to sleep. Adults need at least seven hours of sleep every night.
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If your sleep pattern has disappeared from your routine, then six changes to your sleep schedule may help you get back to the core of your daily routine, and not make it back to 5 a.m. without forcing yourself into an unrealistic 5 a.m. lifestyle.
1. Set your wake-up time first.
The first thing you need to do to reset your sleep schedule is to establish a regular wake-up time from which you would wake up at 6 a.m. when you wake up in the morning so you can go to bed at 6 a.m. to get up at 6 a.m. for work every day.
Instead of trying to get you to fall asleep before you have a chance and then stay up for everything (work, studying and daily things) you do, you can set a wake-up time at a reasonable time.
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A consistent wake-up time is very important for the body’s sleep-wake cycle. Even after a bad night’s sleep it is hard to keep the alarm from going back and forth later.
That is not to say you have to sleep less. Just that we want a consistent schedule that still leaves us with at least seven hours of sleep each night.
2. Do not try to move your bedtime by hours at once.
If you normally fall asleep at 1 or 2 a.m., suddenly saying you will fall asleep at 9 p.m. is not likely to work.
If you want to be awake at 5 a.m., you can start early. Small changes of 10 to 15 minutes can help the body to adjust to change before you have to make such a huge overnight change.
And if you usually fall asleep at 1:30 a.m., you could start with 1:15 a.m. at first. Once you’re comfortable you move on to 1:00 a.m. and then slowly move on.
The same approach can be useful if traveling, holidays or a period of irregular sleep is to be resumed.
3. Give your brain a wind-down period.
Work, gaming, scrolling and watching an intense show to bed may not give your mind enough time to slow down.
For 30 to 60 minutes or so, have a brief wind-down routine. It could be reading, gentle stretching, breathing exercises, meditating, listening to soothing music or writing down the next day’s tasks.
A repeated sequence can be a signal that bedtime is approaching. A consistent pre-bed routine is recommended by Sleep Foundation and so are calming activities to help you transition from wakefulness to sleep.
You don’t need to have a detailed routine. Even basic things such as brushing your teeth, dimming the lights, reading for a few minutes and getting into bed at about the same time can help establish consistency.
4. Reduce bright light and screens at night.
Light is one of the main signals the brain receives to decide if it will be in the morning or in the evening.
Bright artificial light in the late evening, especially from electronic devices, can interfere with the signals that the body needs to prepare for sleep. Reducing bright light before bed is an excellent suggestion if you want to alter your sleep routine.
It's not necessary to outright ban your phone. For example, reduce screen time and brightness around bedtime in the latter half of the evening.
You would also advise keeping your phone away from your pillow to avoid spending an additional hour scrolling after checking a single notification.
5. Watch your caffeine and late-day naps.
Coffee can be useful during the day but caffeine can stay active in the body for several hours and interfere with sleep if consumed too late.
The Mayo Clinic says caffeine can make it difficult to fall asleep.
If you’re a night owl and have trouble falling asleep, you might consider moving your last caffeinated drink earlier in the day to see if that will help.
Naps can also affect nighttime sleep. If you need one, keeping it short and taking it earlier in the afternoon may be less disruptive than sleeping for a long period late in the day. Sleep Foundation recommends limiting naps to around 20 minutes and avoiding them late in the afternoon or evening.
6. Make your bedroom a sleep-friendly space.
Your bedroom can help or hinder your sleep schedule.
In a cool, dark, and quiet setting, it’s easier to fall asleep. Mayo Clinic also advises avoiding too much screen exposure before bedtime and practical ways to minimize noise and light in the room when necessary.
When you sleep, keep your bed primarily associated with sleep rather than spending long periods awake there scrolling, working or watching videos.
If you cannot fall asleep after about 20 minutes, Mayo Clinic suggests getting out of bed and doing something relaxing before returning when you feel sleepy.
You don't need to wake up at 5 a.m.
The point of resetting your sleep schedule is not to show us that you can wake up before sunrise.
The most important goals are consistency, sufficient sleep and a routine that fits your actual life. A person can maintain a perfectly healthy schedule without ever seeing 5 a.m. if they sleep from 11 PM to 7 AM.
Start modest; your existing habit is far from that. Choose a reasonable wake-up time, gradually change your bedtime, get some natural light during the day, lessen stimulation right before bed, and allow your body to adjust.
It can be worthwhile to consult a healthcare provider if your sleep issues continue after making these adjustments. There may occasionally be an underlying explanation for persistent trouble falling asleep, remaining asleep, or feeling refreshed that requires care.
Therefore, a good sleep reset involves repeating a few doable habits until they become ingrained in your daily routine rather than a drastic overhaul.
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