Changing your sleep habits: MedlinePlus Medical Encyclopedia

Sleep patterns are often learned as children. When we repeat these patterns over many years, they become habits.

Insomnia is difficulty falling asleep or staying asleep. In many cases, you can relieve insomnia by making a few simple lifestyle changes. But, it may take some time if you have had the same sleep habits for years.

People who have insomnia are often worried about getting enough sleep. The more they try to sleep, the more frustrated and upset they get, and the harder it becomes to sleep.

• While 7 to 8 hours a night is recommended for most people, children and teenagers need more.
• Older people tend to do fine with less sleep at night. But they may still need about 8 hours of sleep over a 24-hour period.

Remember, the quality of sleep and how rested you feel afterward is as important as how much sleep you get.

Before you go to bed:

• Write down all the things that worry you in a journal. This way, you can transfer your worries from your mind to paper, leaving your thoughts quieter and better suited for falling asleep.

During the day:

• Be more active. Walk or exercise for at least 30 minutes on most days.
• Do not take naps during the day or in the evening.

Stop or cut back on smoking and drinking alcohol. And reduce your caffeine intake.

If you are taking any medicines, diet pills, herbs, or supplements, ask your health care provider about the effects they may have on your sleep.

Find ways to manage stress.

• Learn about relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation.
• Listen to your body when it tells you to slow down or take a break.

Your bed is for sleeping. Do not do things like eat or work while in bed.

Develop a sleep routine.

• If possible, wake up at the same time each day.
• Go to bed around the same time every day, but not more than 8 hours before you expect to start your day.
• Avoid beverages with caffeine or alcohol in the evening.
• Avoid eating heavy meals at least 2 hours before going to sleep.

Find calming, relaxing activities to do before bedtime.

• Read or take a bath so that you do not dwell on worrisome issues.
• Do not watch TV or use a computer near the time you want to fall asleep.
• Avoid activity that increases your heart rate for the 2 hours before going to bed.
• Make sure your sleep area is quiet, dark, and at a temperature you like.

If you cannot fall asleep within 30 minutes, get up and move to another room. Do a quiet activity until you feel sleepy.

Talk to your provider if:

• You are feeling sad or depressed
• Pain or discomfort is keeping you awake
• You are taking any medicine that may be keeping you awake
• You have been taking medicines for sleep without talking to your provider first

Insomnia – sleep habits; Sleep disorder – sleep habits; Problems falling asleep; Sleep hygiene

American Academy of Sleep Medicine website. Sleep education. Insomnia. sleepeducation.org/sleep-disorders/insomnia/. Updated September 2020. Accessed September 15, 2022.

Avidan AY. Sleep and its disorders. In: Jankovic J, Mazziotta JC, Pomeroy SL, Newman NJ, eds. Bradley and Daroff’s Neurology in Clinical Practice. 8th ed. Philadelphia, PA: Elsevier; 2022:chap 101.

Carney CE, Danforth M. Behavioral treatment I: therapeutic approaches and implementation. In: Kryger M, Roth T, Goldstein CA, Dement WC, eds. Principles and Practice of Sleep Medicine. 7th ed. Philadelphia, PA: Elsevier; 2022:chap 95.

Vaughn BV, Basner RC. Sleep disorders. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 377.

Updated by: Linda J. Vorvick, MD, Clinical Associate Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. D.A.M. Editorial team.

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How to Reset Your Sleep Schedule for a Good Night’s Rest

Your sleep schedule is when you go to bed and wake up every day. Having a consistent sleep schedule is an important part of getting your recommended seven to nine hours of sleep a night.

Many of us find our sleep schedules get thrown off from time to time. Maybe your social calendar is packed or you have a new job. Perhaps you just wake up early during the work week and sleep late on the weekends.

Whatever the reason your sleep schedule may be off, it’s possible to reset it through a variety of lifestyle changes. These can include having a regular bedtime routine, avoiding screens at night, and altering your caffeine and alcohol intake, among others.

A consistent sleep schedule conveys many benefits, like having an easier time falling asleep and more energy during the day. We cover tips for how to reset your sleep schedule, why it’s important to do so, and common reasons why a sleep schedule might be disrupted.

Tips for Resetting Your Sleep Schedule

There are a number of sleep hygiene practices you can try out to help you reset your sleep schedule.

Establish Consistent Sleep and Wake Times

The key to resetting your sleep schedule is to calculate when you’d like to go to bed and wake up, and then stick to these times as much as possible, even on weekends. It usually helps to first think of when you need to wake up. Then work backward and pick a bedtime that allows for enough hours asleep.

It can be helpful to take a step-by-step approach to fixing your sleep schedule your sleep schedule, especially if you plan to make a substantial change. You’re likely to feel frustrated if you suddenly move your bedtime from 2 a.m. to 9 p.m. Make incremental changes over time with the ultimate goal of establishing a regular sleep schedule.

Create a Bedtime Routine

A relaxing bedtime routine can help you fall asleep more easily at the same time every night. Try quiet activities in the evening, like reading, stretching, listening to music, or taking a shower. Whatever you choose, try to have a similar routine every night. Your routine will signal your body that it’s time for bed.

Relaxation techniques can also help calm your mind to get ready for sleep. Deep breathing, meditation, or muscle relaxation can help you feel ready for bed and quell any racing thoughts that might keep you awake.

Review Your Bedroom Environment

Your bedroom environment has a lot to do with whether or not you can settle down for sleep at the same time every night. First, make sure your bedroom is primarily used for sleep. If you use your bedroom to watch TV or work, you’re less likely to associate it with sleep.

Then check to see if the bedroom environment itself is conducive to sleep. It should be relatively dark, quiet, and cool, ideally around 65 to 68 degrees. Choose a mattress, pillow, and bed linens that are as comfortable for you as possible.

Be Mindful About Light Exposure

Exposure to light at different times of day influences your internal clock, which in turn regulates when you feel tired or awake. Getting some sunlight during the day, especially first thing in the morning, signals your body that it’s time to be awake. If you’ve given yourself a new, earlier wakeup time, try drinking your morning coffee outside or near a sunny window.

Light at the wrong time can also throw off your internal clock. If you find yourself scrolling on your phone before bed, you might want to try reading a book instead. That’s because the blue light emitted by phones and other devices mimics sunlight, telling you it’s time to wake up rather than settle down for bed.

Make Some Lifestyle Changes

Altering a few of your decisions during the day might make it easier to stick with a sleep schedule.

First, try avoiding caffeine late in the day, such as after 2 p.m. Caffeine is a stimulant that stays in your system for hours after you consume it. In fact, it takes about six hours for half the caffeine in your system to clear out. A cup of coffee in the afternoon may mean you can’t settle down to go to sleep when you’d like to.

You might also want to avoid alcohol too near to bedtime. It’s true that alcohol can make you drowsy enough to fall asleep. But it also interferes with your stages of sleep and keeps you from getting the deep sleep you need. This means it can lead to fitful sleep and make it harder to get up at your desired time.

In addition, you may want to be mindful about the time of day you exercise. Exercise can help you fall asleep at night because it tires your body out. But intense exercise too close to bed might keep you awake. Try sticking to a morning or afternoon workout regimen.

Customize to Your Life

As always, seek to apply these tips in a way that works for your life. For example, if you naturally stay up late and don’t need to be up early during the day, feel free to go to bed later and wake up later, as long as you’re getting your recommended hours of sleep.

Consistency is key when it comes to having a regular sleep schedule, but don’t fret if you stay up late watching a movie one night. Just aim for consistency most of the time.

Why Is a Sleep Schedule Important?

A consistent sleep schedule helps ensure you get the right amount of sleep each night. What’s more, going to sleep and waking up around the same times every day helps train your body to fall asleep and wake up when you want it to.

Many of us had non-negotiable bedtimes when we were kids, and for good reason. Kids thrive with a routine, and so do adults. When you do the same thing every day around the same time, it becomes a habit. Habits make life easier because they’re virtually automatic.

What’s more, having a regular sleep schedule can help align systems in your body that signal when it’s time to go to sleep and wake up. Your body has 24-hour cycles called circadian rhythms, the most well-known being the sleep-wake cycle. Having a regular sleep schedule helps align your sleep-wake cycle with your drive for sleep.

So, when you go to bed at 10 p.m. every night, eventually your body learns that 10 p.m. is bedtime. Then it becomes easier to fall asleep when you lie down at night. And if you set your alarm for 6 a.m. every day, you can be more confident of getting a full night’s sleep.

Impacts of Sleep Deprivation

One of the consequences of an irregular sleep schedule can be sleep deprivation. Not getting enough sleep can seem like just a nuisance. But, depending on how long you’ve been sleep deprived, it can cause serious problems. 

• Trouble concentrating: Lack of sleep can make you less alert and give you trouble focusing on tasks. You might have a hard time being productive at work or making decisions.
• Risk of errors or accidents: Because it’s harder to concentrate with a lack of sleep, you might be more prone to making errors. More seriously, sleep deprivation can slow your reaction time, potentially leading to accidents.
• Mood changes: You may find yourself more irritable when you don’t get enough sleep. Sleep deprivation can make it harder to regulate your mood or respond well to the feelings of others. It can also exacerbate symptoms of anxiety and depression.
• Health effects: Not getting enough sleep can also impact your physical health, including your immune function, your heart health, and your metabolism.

If you regularly feel drowsy or irritable during the day, it might be time to look at your sleep schedule. Resetting your schedule could make you feel like yourself again.

What Throws Off Sleep Schedules?

Sleep schedules can be disrupted by a variety of factors, like work schedules, lifestyle choices, stress, jet lag, and more. The best way to reset your sleep schedule might partially depend on what’s causing it to be irregular, so it can be a good idea to identify specific causes.

• Irregular sleep and wake times: For many reasons, your sleep and wake times might simply vary from day to day. College students are a great example of this. They might stay up late one night and wake up early for class, pull an all-nighter the next night, and sleep in late on the weekend.
• Shift work: Shift work, which is work that falls outside of the typical work hours of 7 a.m. to 6 p.m, can make it tough to maintain a regular sleep schedule. It can help to keep a consistent sleep schedule on days off and take two three- or four-hour sessions of sleep during the day, if necessary.
• Jet lag: Jet lag happens when you travel across time zones and your sleep and wake timing is thrown off. It can be hard to go to bed at 10 p.m., for example, if it’s noon where you live. Exposing yourself to light — and avoiding it — at the right times of day can help.
• Blue light: Blue light is emitted from all the screens we’re around daily. It mimics daylight and suppresses melatonin, the hormone that signals it’s time to go to sleep.
• Natural sleep rhythms: Some people’s sleep-wake cycles are naturally earlier or later than others’. This is only an issue if commitments require you to go to sleep or wake up outside of your natural rhythm.
• Caffeine and alcohol: Both these substances can interfere with your sleep if taken at the wrong time. A cup of coffee after 2 p.m. can keep you from settling down later on, while drinking alcohol before bed can keep you from getting enough deep sleep.
• Stress and anxiety: Life’s stressors might be keeping you from falling asleep when you’d like to. You might also feel stressed about sleep itself.

When Lifestyle Changes Are Not Enough

If you’ve tried time and again to reset your sleep schedule, and it feels like nothing is working, it may be time to talk to your doctor. It could be that a sleep disorder like insomnia is affecting your sleep, in which case you might need a professional’s help.

Other sleep disorders can also impact your ability to set a sleep schedule, though these are less common than insomnia.

• Delayed sleep-wake disorder: Sleep timing is delayed for people with this disorder, meaning they naturally feel tired about two hours later than is typical.
• Advanced sleep-wake disorder: With this disorder, people tend to be ready for sleep about two hours earlier than is typical.
• Irregular sleep-wake rhythm disorder: In this condition, sleep and wake times are disorganized and happen somewhat randomly.
• Non-24-hour sleep-wake disorder: People with this disorder have circadian rhythms that are shorter or longer than the typical 24-hour cycle.

Frequently Asked Questions about How to Reset Your Sleep Schedule

How Long Does it Take to Reset Your Sleep Schedule?

It should only take a few days to reset your sleep schedule. But it may take longer if you’re making a big change, like shifting your bedtime back several hours. Remember to change your schedule slowly, maybe by 15 to 30 minutes a day, and don’t underestimate the power of well-timed light exposure.

Does Pulling an All-Nighter Help Reset Your Sleep Schedule?

Pulling an all-nighter will only make you sleep deprived and won’t help reset your sleep schedule. An all-nighter can change how your sleep stages are organized on subsequent nights, potentially lowering the quality of your sleep.

What’s more, the exhaustion that follows an all-nighter might actually make you sleep longer the subsequent night or take a long nap, which would just further complicate your sleep schedule.

Is It Okay to Sleep in on Weekends?

Sleeping in on weekends is one way to catch up on lost sleep, but it can have its downside.

If you regularly stay up late and sleep in on weekends, you may experience social jetlag. That’s when your natural sleep schedule and your social schedule aren’t aligned. Long-term social jetlag is linked to issues like obesity and depression.

That said, if you simply need to catch up on sleep after a tiring week, evidence suggests that getting extra sleep on the weekend can be beneficial.

References

1. Accessed on June 29, 2022. https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management
2. Accessed on June 29, 2022. https://www.uptodate.com/contents/insomnia-treatments-beyond-the-basics
3. Accessed on June 29, 2022. https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
4. Accessed on June 29, 2022. https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep
5. Accessed on June 29, 2022. https://www.cdc.gov/niosh/emres/longhourstraining/caffeine.html
6. Accessed on June 29, 2022. https://pubs.niaaa.nih.gov/publications/arh35-2/101-109.htm
7. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/30800018/
8. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/26361052/
9. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/25454674/
10. Accessed on June 29, 2022. https://aasm.org
11. Accessed on June 29, 2022. https://www.uptodate.com/contents/insufficient-sleep-definition-epidemiology-and-adverse-outcomes
12. Accessed on June 29, 2022. https://www.ncbi.nlm.nih.gov/books/NBK547676/
13. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/25018659/
14. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/30952228/
15. Accessed on June 29, 2022. https://www.uptodate.com/contents/sleep-wake-disturbances-in-shift-workers
16. Accessed on June 29, 2022. https://www.uptodate.com/contents/jet-lag
17. Accessed on June 29, 2022. https://medlineplus.gov/ency/patientinstructions/000871.htm
18. Accessed on June 29, 2022. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthysleepfs.pdf
19. Accessed on June 29, 2022. https://www.uclahealth.org/sleepcenter/coping-with-shift-work
20. Accessed on June 29, 2022. https://www.nhlbi.nih.gov/news/2018/study-shows-all-nighters-can-be-detrimental-blood-proteins
21. Accessed on June 29, 2022. https://www. ncbi.nlm.nih.gov/books/NBK560713/
22. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/18412035/
23. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/25601363/
24. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/31555821/
25. Accessed on June 29, 2022. https://pubmed.ncbi.nlm.nih.gov/29790200/

About The Author

Laura is a freelance writer and editor based in Denver. With bachelor’s degrees in writing and environmental science as well as an MBA in sustainable business, Laura has created content for the website of a sustainable fishing nonprofit and written for OneCare for five years. She is passionate about translating scientific topics into usable information for readers to apply to their daily lives.

• Position: Side sleeper
• Temperature: Cold Sleeper
• Chronotype: Bear

Press about us – 8 tips from a somnologist: how to restore sleep after quarantine

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8 tips from a somnologist: how to restore sleep after quarantine

Sleep is one of the most important processes in the body, affecting the adaptive capacity and resistance to stress. Lack of sleep or a broken schedule increases the risk of cardiovascular disease, obesity, diabetes, psychological disorders and lower immunity. Therefore, the editors of Beautybackstage decided to ask the expert how to restore the sleep mode that was knocked down during the quarantine.

1. Set your target sleep and wake time.

A few days before returning to work, it is advisable to start getting up half an hour earlier every day. Some are used to going to bed in the morning, and for some, this journey to normal will take just a couple of days, while others will need a week or two.

2. Consider your chronotype.

Not all people have the same need for sleep. This is usually 8-9 hours, but it can be from 4 to 12. Many people try to go to bed before midnight and thereby acquire insomnia. This is misinformation about going to bed before midnight. You need to focus on your chronotype. Larks and owls are real characters, and it is better to go to bed in accordance with natural features. But ideally, it should not differ by more than 30 minutes on weekdays and weekends.

3. Practice good sleep hygiene.

Comfortable temperature and humidity in the bedroom, no phone or laptop in bed, blackout and silence are a must. If you do not like to sleep in silence, white noises (the sound of the sea or rain) are the best option, audio books are also a flow of information, give your brain the opportunity not to absorb information before going to bed.

4. Use light therapy.

For an alert and active morning, wear blue or green light therapy glasses for 30 minutes after waking up. You can cook breakfast or brush your teeth in them. An alternative is alarm clocks that mimic sunrise. The brain wakes up in the morning only if it has enough light, the necessary release of morning cortisol occurs, we are active and feel cheerful.

5. Get ready for bed early in the evening.

One hour before bedtime is the minimum mandatory time not just without a phone, but preferably without other means of receiving information from outside – TV, computer, etc. Switching the brain and getting ready for sleep takes some time. Give it to your body. Reading an endless news feed or watching videos quietly steals time for a night’s sleep.

6. Minimum alcohol and coffee.

Avoid coffee and tea after 3 pm. Alcohol – no more than 1-2 times a week. Otherwise, it will be more difficult for the body and brain to return to working mode.

7. Fresh air and physical activity.

Include workouts in your daily routine, ideally 3-4 times a week. Choose physical activity that you enjoy. If it is difficult to return to regular classes, start exercising with a trainer. Outdoor activities are a great alternative to a fitness club.

8. Consult a somnologist if sleep and regimen cannot be restored within 1-2 weeks.

Your doctor will perform a sleep study, if necessary. It will connect the possibilities of neurotechnologies to increase the adaptive capabilities of the brain and reduce the level of anxiety, increase neuroplasticity. High efficiency was proved by bioacoustic correction, neurofeedback trainings, audiovisual stimulation. In some cases, psychotherapy is indicated. To quickly restore sleep, xenon therapy is often used in the treatment complex – inhalation of an oxygen-xenon mixture.

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After relaxing weeks of vacation, it can be difficult to get back on track. How to help the body?

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We have put together a few tips that will help you reorganize without any violence to the nervous system.

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Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Get up at dawn

If you have trouble falling asleep at night, try getting up at dawn for several days in a row. Take a short walk before work or just take a leisurely cup of coffee in the morning. This will help you adjust your “internal” clock and tune in to a new sleep pattern.

Make your bed

Make your bed as soon as you wake up. This simple rule will protect you from the temptation to lie down again and take a nap for half an hour or an hour.

Make it dark

If the setting sun is still brightly illuminating the room at the time when you are about to get ready for bed, close the curtains. We do not encourage you to sit in complete darkness, but the abundance of sunlight will simply not allow you to relax and fall asleep. Remove also all sources of artificial lighting, leaving only a dim nightlight.

Golden rule: turn off the TV and put away all gadgets at least half an hour before bedtime.

Eat dinner earlier

If you allowed yourself to go to bed a little later in the summer, then it is highly likely that you ate dinner later than usual. Start adjusting to a new regime by giving up nightly snacks. It is difficult for the body to digest food in a horizontal position, so you need to have dinner 2-3 hours before bedtime.

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Stay up during the day

Adjusting to a new routine is not easy. At first, your body may rebel, bringing down on you severe drowsiness in the midst of a working day. But don’t give up! If possible, do a short warm-up of 4-5 exercises or just take a walk down the street – a breath of fresh air will help you cheer up.

No sports for the night!

Late workouts are energizing and toning – not the best idea for healthy sleep. Try replacing aerobic and strength training with static stretching exercises or yoga asanas. They will help relieve tension from the muscles and tune in to relaxation.

Shift your bedtime gradually

Adjust your routine by shifting your bedtime by 15-30 minutes each week.