Surat, Gujarat
6 hours ago

May 10, 2022 7 min read

Do you often feel tired and run down during the week? If so, your sleep schedule is likely out of whack. When our sleep schedule is disrupted, it can affect our mood, energy levels, and ability to focus. This can lead to decreased productivity and even long-term health problems. Instead of caffeinating your way through the week, it's wiser to simply reset your sleep schedule. In this article, we will share the top tips on how to fix your sleep schedule and get the deep, restorative rest you need during the week!

How to Fix Your Sleep Schedule

  1. Manage light exposure

One of the most important things you can do to reset your sleep schedule is to manage your exposure to light. Our bodies are designed to respond to light, and when we are exposed to too much light in the evening, it can interfere with our natural sleep patterns. To avoid this, try to limit your screen time in the evening and make sure your bedroom is dark when you're trying to sleep. There is a helpful free web app you can download that minimizes your screen's blue light as nighttime approaches. You can also try wearing an eye mask to bed if you need to block out any extra light.

Exposing yourself to sunlight in the morning can also help to regulate your sleep schedule. Try opening the curtains or blinds as soon as you wake up, and get outside for a walk or some fresh air if you can. The natural light will help to signal to your body that it's time to wake up and start the day.

Limiting light exposure makes you sleep better

  1. Intermittent fast - avoid eating before bedtime

Eating late at night can interfere with your sleep cycle, so it's best to avoid eating for two to three hours before bedtime. When you eat late at night, your body spends its energy digesting, instead of repairing your brain & gut, consolidating memories, and helping your body recover.

Intermittent fasting is an effective way to reset your sleep schedule. This involves fasting for 16 hours and eating all of your meals within an eight-hour window. For example, simply skip breakfast, eat lunch at noon, and eat dinner at 5-6 pm. This can be difficult at first, but your body learns to re-adjust to its evolutionary state. This has a variety of health benefits, including improved sleep quality.

  1. Ease into bedtime (practice relaxation - meditation, breathing, bubble baths)

One of the most important things you can do to reset your sleep schedule is to ease into bedtime. This means winding down for 30-60 minutes before you actually go to sleep. During this time, you should avoid screens and anything that can stimulate your mind. Instead, focus on relaxing activities like reading, meditation, breathing exercises, or taking a warm bath.

The goal is to relax your body and mind so that you can fall asleep more easily. This can be a difficult habit to develop, but it's worth it for the quality of sleep you'll get.

Meditation can help you sleep better right before bed

  1. Reconsider your mattress topper

Your mattress topper can have a big impact on the quality of your sleep. If you often wake up with a sore back or neck, it's time to reconsider your mattress topper. A good mattress topper should provide support and pressure relief. Luckily, they design excellent mattress toppers for side sleepers as back sleepers nowadays.

  1. No naps!

Napping can interfere with your sleep schedule, so it's best to avoid naps during the day. If you absolutely need a nap, try to keep it under 20 minutes and no later than early afternoon. Remember, resetting your sleep schedule is all about resetting your circadian rhythm. Unfortunately, napping can throw off your circadian rhythm and confuse your body clock.

  1. Limit caffeine after lunch

This one is often overlooked. Caffeine is a stimulant, so it's best to avoid caffeine after lunch. If you need an afternoon pick-me-up, try drinking green tea or taking a short walk instead. Caffeine can stay in your system for more than six hours, so even if you're finishing up your coffee at 2 pm, it will undoubtedly affect your deep sleep. It's especially important to avoid it in the late afternoon and evening.

Avoiding caffeine before bed is essential

  1. Get daily exercise during the day

Exercise is one of the most effective ways to improve your sleep quality. It helps to reduce stress and anxiety, and it also tires out your body so that you can sleep more deeply. However, it's important to exercise during the day so that you don't get too revved up before bedtime. A moderate workout in the morning or afternoon is ideal. Avoid working out for at least two hours before bedtime.

  1. Keep the room temperature cool

The ideal room temperature for sleep is between 60-67 degrees Fahrenheit. This may seem cold, but this helps your body reach its optimal sleeping temperature. Cooler temperatures help to slow down your metabolism and prepare your body for sleep.

If you find it difficult to keep your room cool at night, try MOONA, an active cooling pillow that actively regulates your body temperature through each phase of the night.

  1. Fall asleep at the same time every night

One of the most important things you can do to reset your sleep schedule is to fall asleep at the same time every night. This may seem difficult, but sleep timing is crucial for resetting your circadian rhythm. Once you establish a consistent sleeping time, your body will start to adapt and begin preparing to go to sleep as that time approaches

  1. Look into natural supplements

If you're struggling to fall asleep, you may want to look into natural supplements that can help. Melatonin is a hormone that helps regulate your sleep-wake cycle. It's available in supplement form and can be taken before bedtime. According to Dr. Matt Walker, melatonin isn't something you should use too often. He says it's something to fall back on if there's been a drastic change to your circadian rhythm, like a long international flight for example.

CBD and CBG are also excellent supplements for sleep. CBD is known for its relaxing properties, while CBG has been shown to improve sleep quality. Both are available in tincture or gummy form and can be taken before bedtime.

Melatonin can be used to sleep in case of drastic changes

  1. Manage noise exposure

Noise exposure is one of the most underrated sleep disruptors. Whether it's a car horn outside your window or your partner snoring, noise exposure can interfere with your ability to fall asleep and stay asleep. If you're struggling to manage noise exposure, try using a white noise machine or earplugs. Earplugs are especially effective if you have a partner who snores.

Understanding your Circadian rhythm

What is circadian rhythm?

Your circadian rhythm is your body's internal clock that tells you when to sleep and wake up. It is regulated by light exposure and dictates when you feel tired or energetic. When our circadian rhythm is out of sync, it can lead to insomnia and other sleep problems.

Evolutionarily speaking, it all makes sense...

Artificial light is a new invention. For hundreds of thousands of years, our ancestors evolved to rely on sunlight alone to regulate our sleep and energy patterns. So much so, that we have developed photoreceptors in our eyes (and even our ears) that tell our brain when it's time to be awake and when to sleep. With modern devices like laptop screens and music headphones, we often confuse our brain as to what time of day it is, which throws off our circadian rhythm and makes it more difficult to sleep.

Sleep Schedule FAQs

How does a sleep routine get thrown off?

Your sleep routine can be thrown off by a number of things: working late nights, traveling, stress, poor diet, and more.

How many hours of sleep do I need?

Most people need around eight hours of sleep per night. However, some people may need more or less depending on their age, lifestyle, and health.

What are the consequences of not getting enough sleep?

Not getting enough sleep can lead to several consequences including decreased productivity, irritability, mood swings, weight gain, and even long-term health problems.

What is the ideal time to wake up and go to bed?

There is no one-size-fits-all answer to this question. However, most sleep experts recommend going to bed and waking up at the same time every day. This will help to regulate your body's natural sleep rhythm.

How long will it take to reset your sleep schedule?

It will likely take a week or two to reset your sleep schedule. However, it is important to be patient and consistent with your new routine. Stick with it and soon you will be feeling more rested during the week!

How do you fix your sleep schedule ASAP?

The best way to fix your sleep schedule will vary depending on your specific situation. However, some tips to help you get started include managing light exposure, easing into bedtime, and getting daily exercise during the day. Additionally, it is important to be consistent with your new sleep schedule and to be patient as it may take a week or two for your body to adjust. If you stick with it, soon you will be feeling more rested during the week!

Do our sleep patterns change as we get older?

Yes, our sleep patterns do change as we get older. As we age, we tend to need to put more effort into our sleep as our sleep patterns may become more fragmented. Additionally, older folks tend to rely on napping during the day to help make up for any lost sleep at night. Older adults should aim for around seven to eight hours of sleep per night. However, some may need more or less depending on their health and lifestyle. If you are having trouble sleeping at night, talk to your doctor as there may be underlying health issues that need to be addressed.

The Bottom Line

Life happens. Unexpected events can knock us off our sleep schedule. Instead of dwelling on it, it's important to focus on getting things back on track. First and foremost, it is essential to understand your body's natural circadian rhythm and how to regulate it. This can be done by managing your light exposure, easing into bedtime, and getting regular exercise during the day. Additionally, it is important to be consistent with your new sleep schedule and to be patient as it may take a week or two for your body to fully adjust. If you stick with it, soon you will be feeling more rested during the week. Psst...we hope these tips helped. Sweet dreams!


Author Bio:

Steve Gagliardi is the founder of - the premier online resource for discovering the latest products in sleep tech, foot care, and skin health. After 8+ years of experimenting with the latest in health technology, Steve is passionate about sharing the best products & tips that help us live longer, healthier lives.


Steve Gagliardi
Steve Gagliardi