How can you reset your sleep schedule. What are the most effective ways to fix your circadian rhythm. How long does it take to adjust to a new sleep routine. Why do sleep schedules get off track. Is pulling an all-nighter a good solution for fixing sleep patterns.

Understanding Your Circadian Rhythm and Sleep Need

To effectively fix your sleep schedule, it’s crucial to understand the concept of circadian rhythm – your body’s internal clock that regulates sleep-wake cycles. This biological timer operates on a roughly 24-hour cycle, dictating when you feel sleepy or alert. When resetting your sleep schedule, you’re essentially adjusting the timing of this internal clock.

Before diving into the solutions, it’s important to determine your individual sleep need. This genetically determined amount of sleep varies from person to person. According to data from 1.95 million RISE app users, the median sleep need is eight hours, with 48% of users requiring eight hours or more per night. Some individuals even need up to 11.5 hours of sleep.

Determining Your Ideal Sleep-Wake Times

To establish an optimal sleep schedule, consider these factors:

• Your sleep need
• Your chronotype (whether you’re an early bird, night owl, or in between)
• Your lifestyle and work commitments

It’s advisable to aim for sleep-wake times that align with your natural preferences, biology, and morning obligations while ensuring you get enough sleep to meet your nightly needs.

Gradual Adjustments: The Key to Fixing Your Sleep Schedule

Once you’ve identified your ideal sleep times, the next step is to gradually shift your current schedule. Abrupt changes are often unsuccessful and can lead to sleep deprivation, making the adjustment process more challenging.

How should you adjust your sleep schedule? Shift your sleep-wake times by 15 to 30 minutes every few days. This gradual approach allows your body to adapt more easily to the new schedule. Additionally, adjust your meal and exercise times by the same amount and in the same direction to help your body acclimate faster.

Leveraging Technology for Sleep Schedule Adjustments

Modern technology can be a valuable tool in resetting your sleep schedule. Apps like RISE can suggest ideal bedtimes based on your sleep need, current sleep debt, and goal wake-up time. These smart scheduling features can help train your body to get enough sleep while gradually moving towards your desired sleep times.

The Power of Light in Regulating Sleep Patterns

Light exposure plays a crucial role in regulating your circadian rhythm. Early morning light can advance your internal clock, while late-night light exposure can delay it. To harness the power of light for better sleep:

• Get sunlight exposure as soon as you wake up
• Spend more time in daylight during the day
• Minimize light exposure in the evening and at night

These light management strategies can help keep your body clock running smoothly, facilitating easier sleep schedule adjustments.

Common Culprits Behind Disrupted Sleep Schedules

Understanding why sleep schedules get off track is crucial for maintaining a healthy sleep routine. Several factors can contribute to sleep schedule disruptions:

• Jet lag from traveling across time zones
• Shift work or irregular work schedules
• Inconsistent bedtimes or wake times
• Late-night screen time
• Stress and anxiety
• Medical conditions or medications

Identifying these factors can help you address the root causes of your sleep schedule issues and implement targeted solutions.

The Myth of the All-Nighter: Why It’s Not a Solution

A common misconception is that pulling an all-nighter can reset your sleep schedule. However, this approach is generally ineffective and can lead to further sleep disruptions. Staying awake for extended periods can increase sleep debt, impair cognitive function, and make it harder to establish a consistent sleep routine.

Instead of resorting to all-nighters, focus on gradual adjustments and consistent sleep hygiene practices to reset your sleep schedule effectively.

The Importance of a Consistent Sleep Schedule

Maintaining a regular sleep schedule is crucial for overall health and well-being. A consistent sleep routine helps:

• Regulate your circadian rhythm
• Improve sleep quality
• Enhance daytime alertness and productivity
• Support physical and mental health
• Boost immune function

By prioritizing a consistent sleep schedule, you can experience improved energy levels, better cognitive function, and enhanced overall health.

Expert-Approved Strategies for Fixing Your Sleep Schedule

In addition to gradual adjustments and light management, several other strategies can help reset your sleep schedule:

1. Create a relaxing bedtime routine to signal to your body that it’s time to sleep
2. Avoid caffeine, alcohol, and large meals close to bedtime
3. Exercise regularly, but not too close to bedtime
4. Keep your bedroom cool, dark, and quiet
5. Limit screen time before bed and use blue light filters on devices
6. Practice relaxation techniques like deep breathing or meditation
7. Stick to your sleep schedule even on weekends
8. Avoid long naps during the day, especially in the late afternoon

Implementing these strategies consistently can significantly improve your ability to reset and maintain a healthy sleep schedule.

The Role of Sleep Debt in Schedule Adjustments

Sleep debt, the cumulative effect of not getting enough sleep, can impact your ability to reset your sleep schedule. When adjusting your sleep times, it’s important to consider and address any existing sleep debt. Gradually paying off sleep debt by getting extra sleep can make it easier to establish and maintain a new sleep routine.

Overcoming Challenges in Resetting Your Sleep Schedule

Resetting your sleep schedule isn’t always a smooth process. You may encounter challenges such as:

• Difficulty falling asleep at the new bedtime
• Waking up too early or sleeping through alarms
• Feeling groggy or irritable during the adjustment period
• Inconsistent progress or setbacks

To overcome these challenges, maintain patience and consistency. Remember that it takes time for your body to adjust to new sleep patterns. If you experience persistent difficulties, consider consulting a sleep specialist for personalized advice.

The Impact of Diet and Exercise on Sleep Schedules

Your diet and exercise habits can significantly influence your sleep schedule. Regular physical activity can improve sleep quality and help regulate your circadian rhythm. However, exercising too close to bedtime may interfere with falling asleep. Similarly, certain foods and beverages can impact sleep. Caffeine, alcohol, and heavy meals close to bedtime can disrupt sleep patterns. Incorporating a balanced diet and appropriate exercise timing can support your efforts to reset your sleep schedule.

Long-Term Maintenance of a Healthy Sleep Schedule

Once you’ve successfully reset your sleep schedule, maintaining it is equally important. Here are some strategies for long-term sleep schedule maintenance:

• Continue to prioritize consistent sleep-wake times
• Regularly assess and adjust your schedule as needed
• Be mindful of potential disruptors like travel or seasonal changes
• Practice good sleep hygiene consistently
• Monitor your sleep quality and quantity

By making sleep a priority and consistently applying these strategies, you can maintain a healthy sleep schedule in the long term.

The Connection Between Sleep Schedule and Overall Health

A regular sleep schedule doesn’t just improve your sleep quality; it has far-reaching effects on your overall health. Consistent sleep patterns are associated with:

• Improved cardiovascular health
• Better weight management
• Enhanced cognitive function and memory
• Reduced risk of certain chronic diseases
• Improved mood and mental health

Understanding these connections can provide additional motivation to maintain a healthy sleep schedule.

When to Seek Professional Help for Sleep Issues

While many sleep schedule issues can be resolved with self-help strategies, there are times when professional help may be necessary. Consider consulting a sleep specialist if:

• You’ve consistently struggled to maintain a regular sleep schedule despite your best efforts
• You experience persistent insomnia or excessive daytime sleepiness
• Your sleep issues are impacting your daily functioning or quality of life
• You suspect you may have a sleep disorder

A sleep professional can provide personalized guidance, diagnose any underlying sleep disorders, and recommend appropriate treatments to help you achieve better sleep.

The Role of Sleep Tracking in Schedule Adjustments

Sleep tracking can be a valuable tool in resetting and maintaining your sleep schedule. Modern sleep tracking devices and apps can provide insights into your sleep patterns, including:

• Sleep duration
• Sleep quality
• Sleep-wake times
• Sleep cycle phases

This data can help you identify patterns, track progress in your sleep schedule adjustments, and make informed decisions about your sleep habits. However, it’s important to use sleep tracking as a tool for insight rather than becoming overly fixated on the data.

Adapting Your Sleep Schedule to Different Life Stages

Your sleep needs and optimal schedule may change throughout different life stages. Factors such as age, hormonal changes, and lifestyle shifts can influence your sleep patterns. For example:

• Teenagers often have a natural tendency towards later sleep-wake times
• Adults may need to adjust their sleep schedules to accommodate work and family responsibilities
• Older adults might experience earlier wake times and more fragmented sleep

Being aware of these natural changes can help you adapt your sleep schedule effectively as you move through different life stages.

The Impact of Social Jet Lag on Sleep Schedules

Social jet lag refers to the mismatch between your body’s internal clock and the sleep schedule demanded by social obligations. This often occurs when there’s a significant difference between your weekday and weekend sleep patterns. To minimize social jet lag:

• Try to maintain consistent sleep-wake times even on weekends
• Limit the difference in sleep timing to no more than an hour between weekdays and weekends
• Gradually adjust your weekend sleep schedule to align more closely with your weekday routine

Reducing social jet lag can help maintain a more stable circadian rhythm and improve overall sleep quality.

The Future of Sleep Schedule Management

As our understanding of sleep science advances, new technologies and strategies for managing sleep schedules continue to emerge. Some exciting developments include:

• Advanced wearable devices that provide more accurate sleep tracking
• Smart home systems that automatically adjust lighting to support circadian rhythms
• Personalized sleep coaching apps that use AI to provide tailored recommendations
• Chronotherapy techniques for treating sleep disorders

Staying informed about these advancements can help you adopt the most effective strategies for managing your sleep schedule in the future.

The Role of Genetic Factors in Sleep Schedules

Recent research has shed light on the genetic components that influence our sleep patterns. Certain genes can affect:

• Your chronotype (whether you’re naturally a morning or evening person)
• Your sleep duration needs
• Your susceptibility to sleep disorders

Understanding your genetic predispositions can help you work with your natural tendencies rather than against them when adjusting your sleep schedule. However, it’s important to remember that genetics are just one factor, and lifestyle choices still play a significant role in sleep health.

How to Fix Your Sleep Schedule: 18 Expert-Approved Tips

Whether your sleep schedule has drifted late into the night and morning, or you don’t have a consistent sleep pattern at all, the good news is: you can fix it. 

With a few simple yet science-backed behaviors, you can work to gradually move your sleep schedule earlier or later — and then keep it there. 

All this will help you fall asleep easier each night and enjoy more energy, health, and mental focus each day. 

Below, we’ll dive into how to fix your sleep schedule and share how the RISE app can make it happen. 

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How to reset your sleep schedule?

How long does it take to adjust to a new sleep schedule?

Why do our sleep schedules get off track?

Is pulling an all-nighter going to fix your sleep schedule?

Why is a sleep schedule important?

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Advice from a sleep doctor:

“Fixing your sleep schedule isn’t easy, but it is doable. The most important thing to focus on is light exposure. Get out in sunlight as soon as you wake up, spend more time in daylight during the day, and make your evenings and nights as dark as you can. This will keep your body clock, and therefore sleep cycle, running smoothly.”

Rise Science Medical Reviewer Dr. Chester Wu

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How to Reset Your Sleep Schedule?

Before we dive right into the tips, you need to know about one factor controlling your sleep schedule: your circadian rhythm. 

Your circadian rhythm is your body’s internal clock. It runs on a roughly 24-hour cycle and dictates when your body wants to wake up and go to sleep. 

When you’re resetting your sleep schedule, you’re really shifting the timing of your circadian clock forward or backward, which shifts the times you’ll feel sleepy and alert. 

Let’s dive into how to reset your sleep schedule: 

1. Find Out Your Ideal Sleep-Wake Times 

Before you start the work of fixing your sleep schedule, you’ve got to know what you’re aiming for.  

To find the best sleep times for you, consider:

• Your sleep need: The genetically determined amount of sleep you need. RISE can work this out for you based on proprietary sleep-science-based models and a year’s worth of your phone use behavior.
• Your chronotype: Whether you’re an early bird, night owl, or somewhere in between. 
• Your lifestyle: Think about your work schedule or personal commitments that mean you have to be awake at a certain time. 

It’s worth finding out your sleep need as it may be longer than you think. When we looked at the sleep needs of 1.95 million RISE users, we found the median sleep need was eight hours, but 48% of users needed eight hours or more sleep a night. Some even needed 11 hours and 30 minutes of shut-eye.

The RISE app can tell you how much sleep you need.

Ideally, you’d aim for sleep-wake times that fit with your natural preferences, biology, and morning commitments, as well as times that give you enough hours in bed to meet your sleep need each night.  

Pro tip: Your sleep-wake times should take into account sleep efficiency, the measure of how much time you spend sleeping in bed. Because of the time it takes to fall asleep and the time you spend awake during the night, the amount of time you’re in bed isn’t the same as the amount of time you spend asleep. 

Set your wake time and count back with your sleep need. Add on an extra 30 minutes to an hour to give yourself enough time to fall asleep and still meet your sleep need before your wake-up time. 

We’ve covered more ways to find the best time to go to sleep and wake up for you here. 

RISE users on iOS 1.202 and above can click here to view their sleep need.

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2. Shift Your Sleep Times by 15 to 30 Minutes 

Once you’ve got a sleep schedule to aim for, you can start moving toward it. But don’t make the jump all at once. 

Not only is this unlikely to be successful — you can’t command your body to sleep at an earlier time if it’s not ready — it may also lead to sleep loss, making resetting your sleep schedule much harder.  

Instead, gradually shift your sleep-wake times by 15 to 30 minutes every few days. 

Expert tip: As well as gradually moving your sleep time, move your meal and exercise times by the same amount and in the same direction. This will help your body adjust faster.

3. Use RISE’s Smart Schedule Feature 

The RISE app can tell your ideal bedtime each night.

Take the guesswork out of finding the ideal bedtime. Tell the RISE app your goal wake-up time and it can suggest a target bedtime based on your sleep need and how much sleep debt you have (this is the amount of sleep you owe your body).

This bedtime will gently shift to train your body to get enough sleep and move your sleep schedule closer to your desired times.

4. Get Light Exposure in the Morning  

Light is the most powerful signal to your circadian rhythm. Early light exposure can bring it forward, whereas late-night light exposure can push it back. 

Our top tip? Get out in sunlight as soon as possible after waking up. This will reset your circadian rhythm for the day, helping you feel awake that morning and sleepy that evening. 

Spend 10 minutes out in natural light, or 15 to 20 minutes if it’s overcast or you’re getting light through a window. 

If it’s dark out when you wake up, a 10,000 lux light therapy lamp is the next best thing. Sit about 16 to 24 inches from a lamp for 30 minutes in the morning. 

Expert tip: Want to go to sleep and wake up earlier? Slowly shift the time you get morning light earlier as you shift your wake times earlier. 

5. Get Light Exposure During the Day 

Light is powerful during the day, too. The more light you get during the day (especially sunlight), the less sensitive you’ll be to light in the evenings. So the less it can disrupt your circadian rhythm and push back your sleep schedule. 

Try working by a window, spending your lunch break outside, and going for a walk after work. 

6. Avoid Light Exposure in the Evenings 

The RISE app can tell you when to get and avoid light each day.

Evening light pushes back your sleep cycle and suppresses melatonin production, meaning you’ll have a harder time falling asleep. 

One study looked at participants with delayed sleep phase syndrome, when your sleep cycle is abnormally delayed compared to the light-dark cycle of the outside world. Two hours of bright light exposure in the morning and light restriction in the evening helped advance their circadian rhythms, so they could fall asleep and wake up earlier.

About 90 minutes before bedtime, dim the lights and wear blue-light blocking glasses. Be careful of late-night screen time cutting into your sleep time and pushing back bedtime.

And don’t forget about light when you fall asleep. Wear an eye mask and use blackout blinds to make your bedroom as dark as possible. 

If you wake up in the night to use the bathroom, keep the lights off or as low as possible. A red light night light can be useful if you need light at night, as red light is less disruptive to your melatonin production.

To nail the timings, RISE can tell you when exactly to get and avoid light each day. 

RISE users on iOS 1.202 and above can click here to set up their get and avoid bright light reminders. 

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7. Avoid Caffeine About 12 Hours Before Bed

A cup of coffee is a great way to wake up in the morning. But it’s all too easy for caffeine to keep you up at night, making it hard to fall asleep at your new bedtime. 

Aim to be done with coffee — and anything else with caffeine in it — 12 hours before bed. Make this time earlier and earlier if you’re shifting your bedtime earlier. 

We’ve covered when to stop drinking coffee here. And RISE can remind you when to have your final coffee each day, so you don’t accidentally sip coffee too late in the afternoon. 

RISE users on iOS 1.202 and above can click here to set up their limit caffeine reminder.

8. Exercise in the Morning or Daytime, But Not Before Bed 

We all know regular exercise is good for our waistlines, but it can help us get better sleep, too.  

Working out can help us fall asleep faster, wake up less often in the night, and even improve insomnia. Plus, research suggests high-intensity exercise during the day can increase sleepiness at night.

And when you work out can make a difference to your sleep schedule. 

A 2019 study asked participants to do one hour of moderate exercise at one of eight different times throughout the day and night. Those who worked out at 7 a.m. and between 1 p.m. and 4 p.m. had the biggest shift in their circadian rhythms moving earlier. 

Intense exercise within an hour of bedtime may have the opposite effect, however, pushing your sleep schedule back and keeping you awake. 

We’ve covered the best time to work out here. RISE can tell you when exactly to avoid late workouts if you’re shooting for an earlier bedtime. 

RISE users on iOS 1.202 and above can click here to set up their avoid late workouts reminder.

9. Avoid Large Meals Two to Three Hours Before Bed 

The RISE app can tell you when to avoid large meals.

When you eat also has an impact on your circadian rhythm. Late meals can push back your circadian rhythm, and eating too close to bedtime can cause digestive issues that make it harder to fall asleep. And if you don’t get enough sleep, it’ll be harder to stick to your new wake-up time. 

To stop this from happening, aim to be done with dinner two to three hours before bed. 

Shift your meal times with your sleep times. And consistent meal times can keep your sleep schedule on track once you’ve reset it. 

RISE can tell you when to avoid large meals each day. 

RISE users on iOS 1.202 and above can click here to set up their avoid late meals reminder.

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10. Avoid Alcohol Three to Four Hours Before Bed 

Alcohol may make you feel drowsy at first, but it can seriously mess with your sleep. 

It can fragment your shut-eye, meaning you wake up in the middle of the night, and it suppresses rapid-eye-movement sleep (or REM sleep), which is needed for emotional processing and creativity.  

To get a good night’s sleep and keep your sleep schedule on track, stop drinking alcohol three to four hours before bed. 

11. Have a Morning Routine You Look Forward to 

Getting out of bed isn’t always easy, especially if you’re trying to shift your usual wake-up time. 

To help, create a morning routine you want to get out of bed for. 

Try: 

• Enjoying a cup of coffee in the garden 
• Going for a walk with a favorite playlist or podcast
• Having breakfast with a family member
• Going to your favorite gym class or running route 

12. Do Challenging Tasks Earlier in the Day 

The RISE app can tell you when your peaks and dips in energy will be.

If you’re trying to move your sleep schedule earlier — perhaps you’ve flown west or you’re a night owl trying to become a morning person — the timing of when you do certain tasks can help you make the shift. 

Schedule more demanding tasks — including anything where you have to concentrate, be empathetic, or be at your best — for earlier in the day.  

Save less demanding tasks — think admin, emails, or household chores — for your natural dip in energy in the early afternoon. 

RISE can predict when your natural peaks and dips in energy will be, making it easier to schedule your day. In fact, this is the most popular feature on the RISE app.

RISE users on iOS 1.202 and above can click here to see their upcoming energy peaks and dips on the Energy screen.

13. Do a Relaxing Bedtime Routine 

Doing a relaxing bedtime routine is useful for everyone, but especially for those who are trying to go to sleep earlier than usual. 

Take an hour or so before bed to wind down and set yourself for sleepiness. Try reading, listening to music, or doing yoga. 

Having a go-to pre-sleep routine can also help if you’re prone to watching just one more Netflix episode and blowing past bedtime. 

14. Avoid Naps, Or Keep Them Early and Short 

Naps are usually a great idea. As long as you take them at the right time, and you don’t snooze for too long, naps can help you pay down sleep debt and perk you up during the day, without affecting your ability to fall asleep at night.  

But when you’re trying to reset your sleep schedule, they can be your downfall. 

Napping during the day can make it harder to fall asleep come bedtime if you’re trying to bring your sleep schedule forward. So, we’d advise avoiding naps while you’re resetting your sleep schedule, and then keeping naps to your afternoon dip in energy (RISE can tell you when this is each day) once you’re sleeping at your desired time. 

15. Make Sure Your Bedroom is Cool, Dark, and Quiet 

Whether you’re trying to fall asleep earlier or sleep in later, you don’t want anything in your sleep environment getting in the way. 

Use this checklist to make the necessary adjustments to your bedroom to minimize disruptions to your sleep:

• Keep it cool: Your core body temperature naturally drops before and during sleep. So a cool bedroom can help simulate this biological change to help you fall asleep. Adjust the thermostat to 65 to 68 degrees Fahrenheit or keep your room cool by using lightweight bedding and opening a window if it’s not too noisy outside. We’ve covered more ways to keep cool while you sleep here.
• Keep it dark: Relating back to our earlier point on light exposure, you want to keep your bedroom dark — pitch-black is best. Turn off all light sources and invest in blackout curtains (or blinds) and an eye mask.
• Keep it quiet: You can’t fall asleep if your surroundings are too noisy. Complete silence is golden, and you can achieve this with soundproof windows, curtains, and carpets at home. Block out extra sounds with earplugs. RISE’s in-app relaxing sounds can also double as white noise to help you drift off more easily.

RISE can remind you to check your bedroom each night before you crawl into bed.

RISE users on iOS 1.202 and above can click here to set up their check environment habit reminder.

16. Use Melatonin Supplements (if Necessary)

Melatonin supplements can help you feel sleepy when you usually wouldn’t and shift the timing of your sleep cycle.  

We don’t recommend taking melatonin every night, but they can be useful when: 

• Shifting your sleep schedule
• Treating jet lag 
• Adjusting to shift work 

Research shows 5 milligrams of melatonin taken five hours before when your body would usually start producing melatonin can shift your natural evening production of melatonin about 1.5 hours earlier. This helped participants fall asleep earlier, fall asleep faster, and feel more refreshed in the morning. 

On the flip side, taking melatonin in the morning delays your sleep patterns. This is useful for those who have to go to bed later than their biological sleep-wake cycle — think night-shift workers or when you’re catching a red-eye flight.

We’ve covered how much melatonin you should take here. And if you do decide to use melatonin to make the shift easier, RISE can tell you the best time to do so to feel sleepy at bedtime. 

Pro tip: Avoid traditional sleep aids. They may help you fall asleep when you want to, but they come with side effects, next-day sleepiness, and cause sleep problems when you stop taking them. 

17. Keep a Consistent Sleep Schedule 

The RISE app can wake you up earlier with a gentle alarm.

Once you’ve reached your new sleep schedule, it’s time to be consistent. Aim to wake up and go to sleep at the same times each day. 

Even hitting the snooze button and sleeping in one or two hours on the weekend can disrupt your circadian rhythm and sleep times the next night, starting the cycle of messing up your sleep schedule all over again. 

Need more motivation to get up when your alarm clock first rings? A 2022 study found hitting snooze prolongs sleep inertia (or morning grogginess) compared to using a single alarm.

What’s more, our RISE app data shows that those who have low sleep debt (five hours or less) have more consistent sleep-wake times than those who do not have low sleep debt. 

To resist the lure of the snooze button, try RISE’s alarm feature. It wakes you up with melodic sounds or your choice of music, and gentle Apple watch or phone vibrations. 

When you turn it off, RISE kicks you straight to your favorite app for 15 minutes of guilt-free phone time. This way, you can wake up slowly and don’t drift back off to sleep. 

18. Bonus Tips for Shift Workers 

If you work night shifts or your work hours change regularly, getting your sleep on track is tricky — but not impossible. Here’s what to consider: 

• Be vigilant about light matching your wake schedule: One study discovered night shift workers who expose themselves to bright light during the night and wear dark goggles when traveling home during the day managed to sync their circadian rhythms with their work hours. A quick hack is to wear sunglasses when traveling home during the day after a night shift to not wake up your body too much before trying to sleep. 
• Work shifts that move forward in time: If you have control over your shifts, opt for ones that move forward in time, getting later and later. It’s easier to delay your sleep schedule than bring it forward. 
• Gradually shift sleep-wake times to prepare for upcoming shift changes: If you work rotating shifts, start going to sleep earlier or later as you get closer to the switch.  
• Try light therapy: Research suggests 30 minutes of light therapy may improve sleep in shift workers, and help improve anxiety and depression, too.

Heads-up: Many of the tips in this article are part of something called sleep hygiene. Sleep hygiene is the set of behaviors you can do to fall asleep faster, wake up less often in the night, and get natural, healthy sleep. All this will help you more easily get onto and stick to your ideal sleep schedule.

RISE can tell you when to do 20+ sleep habits and the right time for you. 

RISE users on iOS 1.202 and above can click here to set up their 20+ in-app habit notifications. 

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How Long Does it Take to Adjust to a New Sleep Schedule?

It can take some time to adjust to a new sleep schedule. It may take a few days or a few weeks. 

How long it takes you to adjust will all depend on: 

• How much you’re trying to change your sleep schedule: If you’re a night owl trying to move your schedule back by several hours, it will take longer than someone adjusting their sleep-wake times by just one hour. 
• How quickly you move your sleep-wake times: We advise moving your sleep-wake times in 15-to-30-minute increments every few days. If you make smaller shifts, it will take longer — but it will be easier to adjust and stick to your new schedule. 
• Which direction you’re trying to move your sleep schedule: Delaying your sleep schedule tends to be quicker than bringing it forward. This is because evening light is so powerful at pushing your circadian rhythm back. 
• If you’re battling jet lag: If jet lag is the reason your sleep schedule needs fixing, how far you traveled will impact how long it takes to adjust. It usually takes one day per time zone you crossed to adjust.

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Why Do Our Sleep Schedules Get Off Track?

Many things in life that can throw off your sleep schedule. Here’s what could be to blame: 

• Light exposure: Light can bring forward or push back your circadian rhythm, depending on when you get it. If you stay up late with artificial light and electronic devices, this can throw off your sleep schedule and result in a later bedtime.
• Social jet lag: Social jet lag is when your biological clock doesn’t match your social clock. You might get up and go to sleep at one time during the work week, and then hours later at the weekend (which about 87% of us do).
• ‍Travel jet lag: Travel jet lag is similar to social jet lag. But the root cause is differing time zones throwing your biological clock off balance. You may find it challenging to fall asleep or stay awake as your body does its best to catch up to the new time zone.
• ‍Dietary stimulants: Coffee or energy drinks can keep you up past bedtime, throwing your hard-won sleep pattern off. And beyond caffeine, alcohol and large meals can mess with your sleep, making it harder to stick to your sleep schedule. 
• ‍Bedtime procrastination: Many of us are guilty of putting off sleep, even when there’s nothing in particular keeping us up. This is known as bedtime procrastination. We watch Netflix or scroll on our phones late into the night, then struggle to sleep and wake up on schedule. 
• ‍Stress and anxiety: RISE users say stress and anxiety are the biggest factors getting in the way of a good night’s sleep. They can keep you up and wake you up in the night, leaving you with sleep debt or irregular sleep times. 
• ‍Shift work: If you work night shifts, you’ll be living completely out of sync with your body clock, and your sleep schedule will be regularly disrupted if you change shift times often.  
• ‍Paying down sleep debt: Sleep debt is the sleep you’ve missed out on recently. While catching up on sleep is a good thing, if you’re doing so by going to bed earlier or sleeping in later — especially more than one hour — you’ll be disrupting your circadian rhythm and may delay your sleep time the following evening. 
• ‍Ignoring your chronotype: Your chronotype is your natural preference to go to sleep and wake up earlier or later — you might have heard the terms early bird and night owl. If you’re going against your natural preference for sleep-wake times — maybe you’re a night owl forcing yourself to be a morning person — you may struggle to stick to this sleep schedule. 
• ‍Daylight saving time: The switch in and out of daylight saving time may not feel like a lot — it’s only one hour after all — but it’s enough to throw off your entire schedule for days, or even weeks. 

If you regularly have sleep problems or struggle to stick to a sleep schedule, reach out to a healthcare professional or sleep specialist. They can test for underlying medical conditions or sleep disorders that could be to blame. 

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Is Pulling an All-Nighter Going to Fix Your Sleep Schedule?

Pulling an all-nighter will not fix your sleep schedule. In fact, it could make your sleep patterns even worse.

If you stay up all night, you’ll build up some serious sleep deprivation and disrupt your circadian rhythm further. You might sleep for longer the next night or take an accidental daytime nap, and then struggle to fall asleep the following night. 

Either way, it’s better for your body if you reset your sleep schedule slowly. Try making 15-to-30-minute adjustments to your sleep times to get your sleep back on track. 

We turned to our sleep advisor Dr. Chester Wu again for his expert take:

“Pulling an all-nighter isn’t a quick fix for resetting your sleep schedule. Make slow and gradual changes to your sleep-wake times to avoid more sleep loss and to have a better chance of sticking to your new schedule. ” Rise Science Medical Reviewer Dr. Chester Wu

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Why is a Sleep Schedule Important?

Getting enough sleep overall is key for your health, focus, and energy. But getting this sleep on a regular schedule is also important. 

When you have a regular sleep schedule, you’ll most likely be in sync with your circadian rhythm. This will mean you’ll have an easier time falling asleep and waking up.

It’s also good news for your energy levels. Research shows those with regular sleep patterns feel more alert than those with irregular patterns, even if both groups get enough sleep.

And there are major health benefits. Being out of sync with your circadian rhythm can lead to poor physical and mental health as it ups your odds of conditions like cardiovascular disease, obesity, depression, and cancer. 

Expert tip: It’s not just a regular sleep schedule that protects your health. Research from 2023 found a disrupted circadian rhythm from ill-timed light exposure and food consumption can mess up your hormones and metabolism.

Fix Your Sleep Schedule to Get More Energy 

If you’ve found yourself sleeping and waking up at times that don’t work for you, it’s time to fix your sleep schedule. 

Shift your sleep-wake times by 15 to 30 minutes every few days until you reach your desired schedule. And focus on key habits like getting light in the mornings and daytime, and avoiding it in the evenings to make the shift.

This is where the RISE app comes in handy. RISE can take the guesswork out of your new sleep schedule by suggesting a smart bedtime each night that gently trains your body to get the hours of sleep you need at the right times for you. 

Plus, RISE can tell you when to do 20+ sleep hygiene habits, including when to get and avoid bright light, to help make falling asleep and waking up on schedule easier. 

Shifting your sleep schedule takes time, but you don’t need to wait long to feel the benefits — 80% of RISE users have more energy within five days.

10 Ways to Reset Your Sleep Schedule and Fix Bad Sleep Habits

Even if you keep yourself to a strict bedtime each night, there’s so much more to maintaining a good sleep schedule and achieving healthier sleep habits. Sleep patterns play a crucial role in how well-rested you may feel, especially over time — despite hitting a consistent amount of sleep every night (even within your recommended range), you can still find yourself feeling unprepared for busy schedules in the day ahead if you’re stuck in a late-night rut.

Sleep hygiene, or the collective steps to ensure you’re enjoying your best sleep on a regular basis, can look and feel very different for each individual based on one’s lifestyle. This usually depends on when you may need to be up and active or working, as well as when you eat meals; translating to a different sleep schedule and subsequent habits. In any case, your body is often relying on cues surrounding these daily routines in order to regulate what’s known as your internal circadian rhythm. Nestled in a part of the brain known as the hypothalamus, your circadian rhythm is largely governed by the environment you’re in or by other cues in your surroundings, like a gradual shift from light to dark.

But issues involving hormones, body temperatures and metabolic influences may also impact your circadian cycle, even after just one night’s worth of disruptions or significant changes.

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There are a few ways you can work to reverse any disturbance to your sleep schedule and be extra considerate of your circadian rhythm to set yourself up for better sleep tonight. Try troubleshooting your sleep schedule by doing a reset; follow along as we highlight proven tricks and tips for getting back to a good night’s sleep.

How to reset your sleep schedule:

If you’re trying to improve your sleep hygiene but don’t know where to start, try working your way through this list of proven tactics before moving on to other resources available to you.

1. Build-in pockets of break times during your day — especially before bed.

Taking time to wind down in the hours leading up to sleep is indeed important. But often people who are experiencing disruptions to their sleep routine are in the midst of an overbearing schedule that extends throughout the entire day and into the evening. If you’re having trouble staying asleep at night, it may be due to a condition known as hyperarousal, explains Jade Wu, Ph.D., a clinical psychologist in the department of psychiatry and behavioral sciences at Duke University.

“It’s basically because your body and mind are too revved up,” she says. “The problem may be what you’re doing, or failing to do, during the day. You must make sure you have time to rest, instead of being on the go all day long.”

Being busy, either physically or through mental exhaustion, is an easy way to tire yourself out — but if you’re not building in periods of time to allow yourself to rest, this may lead to disrupted sleep functions later in the evening. This is especially true for people who are working right up until their bedtime; simply shutting off a computer or stopping chores and making a beeline for a dark bedroom doesn’t ensure immediate sleep.

2. Practice a soothing function prior to bed.

It goes hand in hand with scheduling breaks throughout your day, but offsetting stress and cortisol in your body (the hormone that stress produces) is essential to set yourself up for a mindset that’s conducive to sleep. If you can tell that the day’s stress is following you into your bedroom at night, Wu advises focusing on a relaxing ritual in the hour before you lay down to signal to your brain that it’s time to shut down for the evening.

The activity can be something of your choice, and it can be as simple as zoning out over a favorite show or scrolling through a social media feed — as long as you’re putting boundaries in to ensure you’re not self-sabotaging your bedtime. Sleep specialists have long advocated for meditation or journaling during this time, or even something physical that can be practiced easily in your quarters, like yoga or stretching exercises. Whatever you choose to do, be sure to consistently practice it within the hour you plan to turn off your lights and put your head on the pillow; building this routine may help guide your circadian rhythm over time.

“Make sure to have some dedicated time to process your thoughts, too, or else they’ll be pent up and ready to disrupt you during the night,” Wu adds. “If you’re prone to overthinking or worry during the night, get out of your head and into your body with mindful breathing or another exercise beforehand.”

3. Monitor what you eat and drink at night.

Your metabolism has a direct impact on your body’s internal clock, says Rebecca Robbins, Ph.D., a sleep medicine instructor at Harvard Medical School and sleep expert to Oura. Some of the things you consume at night may be obvious culprits for keeping you awake: Caffeinated beverages and sugary sweets, which stimulate you and keep you up later than you may intend. Spicy or acidic foods may also trigger acid reflux or heartburn which may keep you up longer than you’d like.

Alcohol is a nervous system depressant and may seem like it helps you get to sleep, but research confirms that booze before bed may reduce the quality of your sleep by impairing your rapid eye movement (REM) sleep. Alongside a heavy meal late in the day, these kinds of dietary choices may impact you over time — and definitely impacts sleep quality if you have a temporary disruption in routine.

Stick to decaffeinated teas and other soothing beverages, and try reaching for a portion-controlled unprocessed snack if you’re hungry before bed; fresh fruit or even a dose of lean protein can help lull you to sleep. There is a wide range of foods that you can incorporate into your end-of-day routine which promotes better sleep if your snacking habits are impeding bedtime.

4. Invest in an air purifier and air conditioning as necessary.

Many people may already know that sleeping hot is one surefire way to damper the quality of your sleep and set yourself up for tossing and turning during the night. A National Institutes of Health (NIH) review suggested that temperatures higher than 75°F in your bedroom overnight (as well as below 54°F in cooler months) may prompt you to have trouble falling asleep or staying asleep during the night.

But temperature and a good air conditioner isn’t the only factor to consider when it comes to the air inside your bedroom. Poor ventilation and air quality may impact your lungs and overall sleep quality, especially if you have pets or share your bedroom with more than one person.

“If you have a small bedroom and share it with other humans or animals consistently, the air quality may not be ideal for good quality sleep,” Wu says, adding that humans’ oxygen saturation levels drop significantly as breathing becomes more shallow during certain stages of sleep. “Keep doors and windows open if possible to keep the air flowing.”

5. Limit your exposure to light in the hours before bed.

Whether it’s light emitted from an electronic device or if you’re someone who needs to sleep during the day to work at night, you need to curtail your exposure to light in order to stimulate your body into a good period of sleep.

For most, this means dimming or turning off lights in your home and in your bedroom; doing so may prompt your circadian rhythm to communicate to your brain to produce melatonin, a sleep hormone that makes you feel naturally tired and drowsy. This includes light produced by electronic screens, from television and computers to smartphones that you may wish to use while lying in bed.

On the flip side, you’ll harness natural light and other devices in your home to help you feel more awake when you need to be — a key regulatory function of the circadian rhythm. “When we spend all day indoors, we don’t get enough broad-spectrum light exposure, which makes it harder for our circadian clocks to function,” Wu explains. “At least half an hour of outdoor light during the day can improve sleep quality.”

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6. Try sleeping a bit longer.

If you’re frequently fighting to drag yourself out of bed in the morning despite sticking to a strict bedtime, this could be your body’s way of signaling that you’re just not getting enough sleep. “If you are falling short of the recommended seven to nine hours of sleep for adults, you might consider trying to build in a bit more time into your routine by adjusting your bedtime slowly,” Robbins advises.

You may need to adjust your sleep habits on a seasonal basis, too, due to the limited amount of sunshine that most experience during the winter. This is especially true if you’re experiencing what’s known as Seasonal Affective Disorder (SAD), which is much more common and goes undiagnosed in many individuals with mild cases.

“Our brain is less able to understand when it should be tired and when it should be alert [during the winter],” she adds. “If this is an issue for you, try to get outside and into the light when the sun is up to help train your brain to understand appropriate sleep and wake times.”

7. Don’t categorize your sleep routine between weekdays and weekends.

Sticking to a strict schedule and good habits during the weekday and then slacking off on weekends may seem innate for some; after all, you don’t have to wake up when you’re not at work or in school. But doing this on a cycle can easily damage your quality of sleep and make it impossible to maintain a consistent sleep schedule, due to a phenomenon that sleep experts call “social jetlag.”

“When we sleep and rise at very different times on workdays versus days off, it’s like we’re traveling multiple time zones throughout the week and getting jetlagged,” Wu says. “This confuses our circadian clocks, making our sleep quality and daytime functioning worse.”

Read More:

• How to Calculate Your Perfect Bedtime

If you’re finding that you’re having a lot of trouble getting to sleep or are feeling particularly restless on Sunday, Monday or Tuesday, social jetlag is likely a root cause — and a key indicator you’ll need to maintain a recurrent wake-up time each morning to avoid the issue. Organizing your sleep schedule around a consistent wake-up time rather than a consistent bedtime will ensure your circadian rhythm helps you truly feel sleepy at the end of the day rather than tossing and turning in bed.

8. Avoid getting into bed when you don’t feel sleepy.

This is also true for someone who frequently wakes up in the middle of the night and can’t get back to sleep. Consistently using your bed to signal your brain that it’s time to sleep — rather than simply lounging, eating a meal, binging shows or doomscrolling — can become part of a routine that helps those who frequently are tossing and turning from becoming frustrated and being unable to sleep.

“If you toss and turn after getting back into bed, start over again — get out of your bed and only get back when you actually feel tired,” Robbins advises, adding that people can also use this tactic if they have to use the bathroom in the middle of the night.

Setting boundaries in your bedroom to truly delegate sleeping to your bed on its own can be very helpful if you can’t seem to find a solution for tossing and turning on end. Don’t try to adhere to a bedtime by begrudgingly laying in bed if you feel alert and awake; try other techniques listed in this guide to calm down, and feel out your circadian clock to really know when you’re ready to lay down and hit the pillow.

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9. Skip naps and hold out for your bedtime.

Taking a power nap seems like a good solution if you’ve recently experienced an interruption in your sleeping routine — whether it’s traveling into another time zone or simply because you’ve been sleeping poorly at home recently. But napping can inevitably cause you to feel more tired and groggy than you did before in most cases, as it only takes between 60 and 90 minutes for your body to slip into REM sleep, and waking up from that prematurely contributes to this sensation.

To avoid impacting your circadian rhythm, try avoiding naps altogether — if you can’t skip a nap for whatever reason, be sure to keep it to 30 minutes or less and make it as early in the day as possible. Doing so may leave your circadian clock better positioned for a regular bedtime later, as Mayo Clinic officials have noted.

10. Don’t quit your current sleep habits cold turkey.

This may sound counterintuitive, but you can’t expect results overnight — adopt all of these techniques and new objectives on a rolling basis, as abruptly changing your sleeping habits can easily lead to more disaster before any growth. One key aspect to think about is an adjusted bedtime; it’s very easy to dip into sleeping time than it is to make more of it, so be easy on yourself at first.

Both Robbins and Wu, alongside many other sleep experts, advise easing into a new, optimized bedtime by training yourself to get into bed earlier in 15-minute increments every three days. If you have a sleep routine already, including wind-down activities, bumping these up too can help impact your circadian rhythm naturally over time.

Temporary issues that may be impacting your sleep schedule:

A disruption in your sleep schedule and subsequent quality of rest can be expected due to a myriad of lifestyle choices, most of which you can immediately address by using some of the tactics we’ve highlighted in the sections above.

You should expect that your sleep schedule will be impacted due to issues like:

• Pulling an all-nighter
• Traveling through multiple time zones on long-haul trips
• Jet lag on extended trips
• Temporary evening work shifts
• Light pollution at home
• Temporary illness as well as stress and anxiety

While it’s normal for your sleep schedule to be temporarily disrupted or impaired due to these issues, there may be other root causes behind declining sleep quality that you’ll need help addressing. Since having an inconsistent sleep schedule often quickly leads to poor sleep, chronic health issues or lifestyle choices that are leading you to experience sleep disruption should be addressed with your healthcare provider. Without working to reverse these chronic disruptions, research suggests that poor sleep quality and an impacted circadian rhythm can lead to depression, other sleep disorders, seasonal affective disorder (known as SAD), as well as physical drawbacks like an increased risk of obesity and diabetes.

Sleep can easily be impacted by lifestyle choices that you may need help from a doctor in managing in the long run; namely, proper nutrition, sustained exercise and stress management, explains Ali Rodriguez, M.D., an Arizona-based OB-GYN and women’s health expert to health technology brand Oura. “A lot of people don’t realize that exercise, for example, helps our sleep; moving your body for at least 30 minutes five days a week contributes to better sleep,” Dr. Rodriguez says.

Mental health may also come into play and require a helping hand, Robbins adds. “Managing stress across the day is important and can help with sleep; research suggests those who practice meditation and mindfulness get better sleep and take a bit less time to fall asleep than those without these skills,” she says.

When it’s time to see a doctor: One key indicator is a chronic toss-and-turn that lasts for more than 30 minutes. If you’ve experienced this issue almost every night during the week and have done so for more than 3 months, it’s time to seek out medical input. This time frame remains true for most sleep issues, like chronically waking up in the middle of the night — or having trouble getting out of bed in the morning.

Dr. Rodriguez stresses checking in with your healthcare provider is also crucial when you can no longer get through essential tasks within your daily routine. Given that current Centers for Disease Control and Prevention figures peg more than 70 million Americans as being influenced by underlying sleep disorders, some of which may silently impact circadian rhythms, there may be an issue that requires medical attention before you’re able to truly enjoy a good night’s sleep.

See More:

• 12 Best Sleep Apps to Help You Sleep Like a Baby

Zee Krstic

Health Editor

Zee Krstic is a health editor for Good Housekeeping, where he covers health and nutrition news, decodes diet and fitness trends and reviews the best products in the wellness aisle. Prior to joining GH in 2019, Zee fostered a nutrition background as an editor at Cooking Light and is continually developing his grasp of holistic health through collaboration with leading academic experts and clinical care providers. He has written about food and dining for Time, among other publications.

How to restore a broken sleep mode? Here are 13 working tips for insomnia

Health

Insomnia has become a modern curse: life is more hectic than ever, and before going to bed we spend hours looking at our smartphones instead of finally falling asleep. To sleep well, you need to create the right bedtime ritual. And here are 13 tips to help you do just that.

1. Check if your bed is comfortable

Make sure your bed helps you sleep well. Trying to sleep on a mattress that looks more like a wooden plank will not help in the fight against insomnia. Invest in where you sleep to reap the rewards. Here are some ideas:

• Experiment with pillows to find the one that works best for you. Sometimes the more pillows the better – it makes your bed look more inviting.
• Try some essential oils like lavender to make your bedroom more relaxing. For essential oils, it is best to use a special diffuser.
• Be sure to make your bed after sleep – do not leave it in a mess.

2. Drink herbal teas

Teas made with chamomile, valerian root, mint, and ginger and cinnamon can be a great relaxing ritual before bedtime. “Traditionally, chamomile tea and essential oil aromatherapy have been used to treat insomnia and calm. Chamomile is considered a mild tranquilizer and sleep inducer. The sedative effects may be explained by a chemical compound in chamomile called apigenin, which binds to benzodiazepine receptors in the brain,” notes Chamomile: An Herbal Medicine of the Past with a Bright Future.

3. Turn off your electronic devices

Do smartphones cause insomnia? Renowned American physician Andrew Weil answered this question back in 2015. “One concern is that the blue light emitted by gadgets can suppress the production of the sleep-regulating hormone melatonin and cause insomnia. This effect is more pronounced than exposure to light from a TV screen in the bedroom because we hold smartphones and other electronic devices close to our faces, amplifying the light.”

4. Read a book

It’s tempting to sit in bed and watch YouTube videos until you fall asleep, but it’s best not to. There is a great alternative to this – reading. Take a book to bed with you an hour before your planned bedtime and you will perfectly prepare your brain for falling asleep by calming it down.

5. Try to go to bed and get up at the same time

If your sleep pattern is chaotic, it is not surprising that you have trouble falling asleep. Clear order is key when it comes to sleep. Going to bed and waking up at the same time every day is absolutely essential if you are dreaming of healthy sleep. It might even be worth abandoning the concept of lazy weekends with late wake-ups. After establishing a routine, you will notice that you fall asleep faster, and your cognitive abilities and mood during the day are noticeably higher than before.

6. Reduce your alcohol intake

It may seem unfair (especially for those who like to unwind after a hard day’s work with a glass of wine), but alcohol disrupts circadian rhythms and disrupts your sleep. Doctors do not call for radical abandonment of alcohol, but you need to learn how to manage this process in order to reduce the harmful effects. The more you drink and the less time you have before going to bed, the less quality your sleep will be.

7. Control room temperature

If you are hot and stuffy, or, conversely, too cold, it will be much more difficult to fall asleep. The ideal temperature for sleep is considered to be around 20 ° C, that is, in theory, you should be a little cool. In winter, when the heating system is actively working, ventilate the bedroom before going to bed.

8. Think about exercise

The US National Sleep Foundation advocates regular exercise for better sleep. Want to fall asleep faster and wake up feeling refreshed? Just 10 minutes of aerobic exercise, such as walking and cycling, can greatly improve the quality of your sleep, especially if it becomes a habit.

9. Look out for magnesium

In addition, the US National Sleep Foundation recommends adding magnesium to your diet to improve sleep quality. An important mineral for the body, among other things, supports the level of gamma-aminobutyric acid (this calming neurotransmitter is responsible for slowing down your thinking and helping you fall asleep). You can take magnesium as a standalone supplement, or you can focus on your diet first. Magnesium-rich foods are green leafy vegetables like kale and spinach; dark chocolate, nuts and seeds, fruits like bananas; whole grain products; Brown rice.

10. And Other Sedative Supplements

Other sedative supplements may be considered to help induce sleep. For example, valerian root, lavender, passion flower, the amino acid glycine and relic ginkgo biloba.

11. Let the bed be only a bed

Many people turn their bed into a piece of everyday furniture. They lie on it, watch movies and even eat. But if you turn it into an almost sacred place associated only with going to bed, this will positively affect your sleep cycle and the speed of falling asleep.

12. Meditate

Harvard Medical School in 2015 pointed out that mindfulness meditation helps fight insomnia: “By focusing on your breath, you bring your attention to the present moment, distracting you from worrying about the past or the future. ” This helps to interrupt the course of your daily thoughts, because often it is their wandering that prevents you from falling asleep peacefully at night. You can try meditating right before bed.

13. Light the candles

Try spending the hours before going to bed in a room lit by candles rather than electric lights. Natural light, soft shadows can create a relaxing atmosphere in your room suitable for falling asleep. Try scented candles with lavender or vanilla.

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Author:

Katerina Reznikova,
January 10, 2019

“How to restore sleep mode in the shortest possible time?” — Yandex Q

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Maxim Kupreshchenkov

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Reply1Specify Somnologist Roman Buzunov

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President of the Russian Society of Somnologists , honored doctor of the Russian Federation, doctor of medical sciences, professor. Expert in… 10 Nov 2020 buzunov.ru

If timing is more important than comfort, then the next tactic.

1. You just start getting up at the time you need to. Every day, including weekends.

2. You get up immediately after the alarm goes off, not allowing yourself to be in bed.

3. If you can’t fall asleep in the evening, then you don’t go to bed until you feel like it. At the same time, you get up at the scheduled time in the morning, even with a state of lack of sleep.

4. Take melatonin every day an hour before you want to go to bed. Any of those available in the pharmacy, in a dose of 3-4 mg.

5. Add physical activity to your routine for at least half an hour every day.

6. In the first half of the day you try to be outside more or work near an open window. Daylight suppresses the production of the sleep hormone melatonin and helps you adjust your schedule faster.

7. In the last 1-2 hours before bedtime, you refuse to use gadgets and spend time calmly, without physical or emotional stress.

In the first days it will be difficult, but after a few days the body will adapt, and the regimen will become acceptable at first, and then comfortable.

And in order not to lose what you achieve at the cost of incredible efforts, use other recommendations to improve sleep. Read: R.V. Buzunov, Tips for healthy sleep 2.0.

Treatment of insomnia without sleeping pills. Treatment of snoring and sleep apnea. CPAP therapy.

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Vagner Natalia

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My name is Natalia Vagner and I am a practicing psychologist-consultant. · 13 Jan 2022 · vagner-psy.ru

No wonder if after the holidays your routine has gone wrong… me too! But I know what to do with it and how to return to the usual daily routine in a week.
✅ Take care of yourself, take care of yourself! Because after a break it can be difficult to start working at full strength, give yourself time to overclock. Start the morning slowly, and do not forget to rest in the evening… Read more

Your psychologist Natalya Vagner

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Alexander Danilov

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School student, professional sportsman (baseball), set a goal to become a psychologist. · 2 Nov 2016

If you always sleep during the day, but you can’t at night, then there is one way, for a Spartan. I had a similar situation, and I suffered notably. One summer I got so involved in one game that I stayed up all night and went to bed at 11 in the morning. I slept all day and woke up at about 8 pm. Then I didn’t pay much attention to it, because it was summer and I didn’t have to go to school. So… Read more

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Irina Filippova

January 11, 2017

I think this is too much hard for the body

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Eleanor Olsson

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graduate student May 6, 2017

The way that helped me solve serious sleep problems:
1.