How to get back on sleep schedule? Discover 12 tips to fix your sleep schedule and reset your internal clock. Learn how light, relaxation, exercise, temperature, and more can help you achieve a better night’s sleep.

Optimize Light Exposure

One of the best ways to fix your sleep schedule is to plan your exposure to light. When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert. Darkness tells your brain to make more melatonin, so you feel drowsy. In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch. At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Embrace Relaxation

Making time for relaxation might help you sleep better. When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel. Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep. Focus on calming activities, such as yoga, stretching, meditation, deep breathing, journaling, or drinking caffeine-free tea.

Avoid Daytime Naps

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night. Long naps might also cause grogginess, which is the result of waking up from deep sleep. If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

Incorporate Regular Exercise

One way to reset your internal clock is to get regular exercise. Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm. Exercise also helps you sleep better by promoting melatonin production. Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week. Keep in mind that evening exercise can overstimulate your body, so it’s best to do it at least one to two hours before bedtime.

Optimize Your Sleeping Environment

A quiet sleeping environment is a must for a good night’s rest. Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep. To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting. If you live in a noisy neighborhood, white noise can help you get quality sleep. White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a fan, air conditioner, humidifier, air purifier, or white noise machine. You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep. A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off. Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat. You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest. Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep. Generally, experts suggest replacing your mattresses every 10 years and pillows every two years. You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home. The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Time Your Meals Strategically

Your circadian rhythm also responds to your eating habits. A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal. Eating dinner around the same time each day will also get your body used to a consistent schedule.

Stick to a Consistent Sleep Schedule

One of the most important factors in fixing your sleep schedule is consistency. Go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body’s internal clock and makes it easier to fall asleep and wake up naturally. If you’ve been struggling with sleep, start by setting a regular bedtime and wake-up time, and stick to it as much as possible.