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How To Reset Sleep Cycle Fast

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Avoid The Night Shift

How to Naturally Reset Your Sleep Cycle Overnight

When possible, its very helpful to get on a work schedule that includes consistent daytime shifts. This is especially true when youre trying to regulate your circadian rhythm. Studies show that night shifts have negative effects on workers sleep. This includes sleepiness and performance impairment, putting them at risk for an injury or accident at home or on the job. While this isnt always possible to change shifts at work, it is important to keep in mind in case shift work and resulting sleep trouble is having a profound impact on your quality of life. Tip: When possible, try to get on a work schedule that includes consistent daytime shifts.

Prepare Your Room For The Sleep

Peoples body is influenced by light and darkness. Doctors strongly recommend darkening the bedroom prior to sleep. The morning light will signify to your body that a new day is starting. Start from dimming the lights in the evening. Switch off laptops, TVs and other sources of light in your bedroom. These gadgets emit blue light, which like any light can cause wakefulness at night and disrupt the bodys natural inclination to sleep. Moreover, close your curtains and blinds at night, so you will be able to sleep calmly.

Read also 10 Tips on How to Stay Awake When Youre Feeling Sleepy and Tired

What Are The Symptoms Of A Messed Up Circadian Rhythm

Being sleepy is the most notable symptom, but there are others, too. Having an inconsistent schedule can lead to something called circadian-rhythm sickness.

Here is a list of symptoms:

  • Sleepiness
  • Depression
  • Metabolic syndromes and weight gain

Again, the circadian rhythm controls a variety of biological functions, not just sleep. Therefore, adjusting it in a way that isnt consistent with natural patterns can cause a long list of issues and ailments.

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Limit Caffeine After Lunch

If you are having trouble falling asleep at night, you will definitely want to avoid caffeine after lunch. This study confirms that coffee consumption interferes with sleep quality and quantity. Its not just coffee you should avoid, though. Many things are caffeinated, like teas, sodas, chocolate, energy waters, energy drinks and more. If anything says that it will give you energy, its likely caffeinated and can contribute to poor sleep. Tip: Avoid coffee, teas, sodas, chocolate, energy waters and drinks after lunch.

Stay Away From Caffeine

Tips to reset your sleep

If youre a working adult, Im sure you can appreciate caffeine for what it is: an absolute life-saver in the mornings. As a central nervous stimulant and the worlds most widely consumed psychoactive drug, caffeines most noticeable effect is alertness.

You might want caffeines effect in the morning when youre struggling to keep your eyes open during that dreadful 8 AM meeting, but you certainly dont want to drink it within 6 hours of bedtime! While you might be able to fall asleep even with significant amounts of caffeine surging through your veins, you really shouldnt. Caffeine can cause your sleep to be more shallow and of lower quality. So if you want to get more in tune with your circadian rhythm, caffeine should definitely be avoided within 6 hours before bedtime.

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More Tips To Fix Your Sleep Schedule

Once youve found your ideal sleep-wake routine youll want to do your best to maintain it. At WHOOP, we refer to this as sleep consistencygoing to bed and waking up at similar times each day. Our data shows that better sleep consistency leads to more REM and deep sleep , increases sleep efficiency, and even improves long-term mental health.

Here are 10 tips to help fix your sleep schedule and maintain your circadian rhythm:

  • Go outside and get some sunlight in the morning as soon as you can after waking up
  • Stay away from bright light exposure 2 hours before going to bed
  • Plan consistent times for your meals each day, a scheduled eating pattern reinforces your circadian rhythm
  • Dont eat close to bedtime , your body wont sleep as well if its busy digesting food
  • Hydrating properly during the day will help you sleep better at night
  • If you take a nap, avoid doing it in the afternoon or napping for too long, both will make it difficult for you to fall asleep at your normal bedtime
  • Try not to consume caffeine within 8 hours of when you plan to sleep
  • Limit or skip drinking alcohol before bed, it destroys the quality of your sleep
  • Make your bedroom an optimal environment for sleep, in particular dark, quiet and cool
  • Stick to a regular pre-bed routine that lets your body know its time for sleep

How To Naturally Reset Your Sleep Cycle In One Night

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Not eating for 12-16 hours can help people quickly reset their sleep-wake cycle, according to a study from the Harvard Medical School. This discovery can drastically improve a person’s ability to cope with jet lag or adjust to working late shifts.

The lead researcher Clifford Saperexplains:

The neat thing about this second clock is that it can override the main clock…and you should just flip into that new time zone in one day.

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Tips For Resetting Your Sleep Schedule

If you have fallen into a sleep schedule thats not working for you because youre having trouble getting up in the morning, staying up later than you want, or whatever the case, what can you do? Try taking these steps to get your sleep patterns on the track that works for you:

How long it will likely take to reset your clock depends on whats causing you to be off. If youre simply adjusting after being in a different time zone, the rule of thumb is that it usually takes one day per time zone, Pelayo says. But some people take two weeks to adjust, if its a really long trip.

For people with a condition like DSPS, getting back on track depends on how long the pattern has been entrenched. We tell people to wait one or two months, says Pelayo. If people have had poor sleep for years, theyre surprised when they start getting better. And when youre surprised about your sleep getting better, that wakes you up, because youre not sure its going to keep working. It takes maybe two months for the novelty of sleeping well to wear off.

Changing your sleep schedule isnt easy, but with the proper discipline it can be done. Dont get upset with yourself, because it just makes the problem worse, Pelayo says. Know that sleep will always come eventually.

With additional reporting by Deb Shapiro.

How To Find The Best Mattress For Your Needs

How To Fix Your Sleep Schedule FAST (and epic style, how to reset sleep schedule)

As we mentioned above, your bedroom should be a sleep haven. However, adequate sleep can be hard to find if you are resting on a bed that is too firm or too soft for your needs.

Your body type and sleeping position can help determine the firmness level right for you. Below, we break down how to choose the right mattress based on your body type and preferred sleep style.

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What Is A Healthy Sleep Schedule

A healthy sleep schedule consists of

  • Going to bed at roughly the same time every night
  • Falling asleep within 20 minutes of getting into bed
  • Enjoying 7-9 hours of uninterrupted sleep
  • Waking up in the morning feeling rested and happy
  • Feeling energized throughout the day

The best way to reset sleep schedule If you work at night and sleep during the day is to keep a regular bedtime and wake time, put blackout blinds or curtains in your bedroom. A dark bedroom is pivotal in resetting sleep schedule.

Dont know how much sleep you need? Check out our REM Sleep Calculator here.

Understanding How Your Sleep Clock Works

Before we get into fixing the problem, it can be helpful to know what your sleep clock is, what it does, and how it works so that these strategies make sense.

The term sleep clock refers to several biological mechanisms that control the cycle of wakefulness and tiredness, led by the suprachiasmatic nuclei in the hypothalamus.

This cycle is also known as the circadian rhythm. When functioning optimally, this rhythm means you will get sleepy in the evening around the same time, and wake in the morning at about the same time each day.

As far as timing goes, normal biological variation exists, with some people naturally predisposed to earlier sleep-wake times and others to later sleep-wake times. To an extent, genetics influence sleep habits but behaviors and the environment also play a role.

Science doesnt understand everything yet, but essentiallythe body’s internal clockVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceis influenced by a combination of external cues as well as internal cues and behaviors .

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Have A Comfortable Mattress

A comfortable mattress and pillow are crucial to your sleep comfort. Choose a pressure relieving mattress that will align the spine and cradle the sensitive hip and shoulder areas. If your mattress is almost ten years old or its impossible to find a comfortable sleep position, consider upgrading your mattress to initiate a new era of sleep hygiene and comfort.

Fast Then Normalize Meal Times

Reset Your Sleep Cycle with a 16

Digestion and metabolism also play a role in wakefulness and sleepiness. When you eat, and to some extent, what you eat, can help you reset your sleep clock.

Harvard researchers found that, in animals, circadian rhythms shifted to match food availability. Researchers suggest that fasting for about 16 hours could help reset sleep clocks for humans and reduce jetlag when traveling across time zones.

For non-jetlag sleep clock disturbances, you could try a 16-hour fast as well. Eat an early dinner , and then avoid food until breakfast time the following morning.

Once your sleep is back on track, stick to regular breakfast and dinner times to help support consistent circadian rhythms, with about 12 hours between breakfast and dinner. Eat dinner at least a few hours before bed, and a filling breakfast shortly after waking.

Some research also shows that saturated fats in meat and dairy may be bad to eat near bedtime, so sticking with leaner fare for dinner and eating heavier meals earlier in the day might be better.

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Avoid Sleeping In Noisy Environments

Even if you think you dont have a problem sleeping with a little background noise, it could be interfering with your sleep schedule. Noisy environments lead to increased restlessness during the time youre sleeping this includes twitching, moving around and shifting often between phases of sleep. Waking frequently can lead to lower sleep satisfaction levels, which in turn can impact your circadian rhythm. Our advice is to find a quiet, dark room to fall asleep in. Tip: Find a quiet, dark room to fall asleep in and avoid nighttime disturbances.

The Science: Why Does This Work

Like everything else in our evolutionary history, it has to do with survival. Clifford Saper explains:

Here’s a quick summary of Saper’s research findings:

“For a small mammal, finding food on a daily basis is a critical mission. Even a few days of starvation, a common threat in natural environments, may result in death,” the study said.

“Hence, it is adaptive for animals to have a secondary “master clock” that can allow the animal to switch its behavioral patterns rapidly after a period of starvation to maximize the opportunity of finding food sources at the same time on following days.”

The shift is a survival mechanism in small mammals that forces them to change their sleeping patterns, Fuller suggests. One starvation cycle is enough to override the traditional light-based circadian clock, the study suggests.

“This new timepiece enables animals to switch their sleep and wake schedules in order to maximize their opportunity of finding food.”

“A period of fasting with no food at all for about 16 hours is enough to engage this new clock,” says Saper.

“So, in this case, simply avoiding any food on the plane, and then eating as soon as you land, should help you to adjust and avoid some of the uncomfortable feelings of jet lag.”CBC .”

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Tell Yourself To Stay Awake

Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.

For people especially those with insomnia trying to sleep can increase performance anxiety.

Research has found that people who practiced paradoxical intention fell asleep faster than those who didnt. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.

Drink Montmorency Tart Cherry Juice

Intermittent Fasting Resets Your Sleep Cycle (Circadian Rhythm)

Its a little-known fact that these little cherries may improve the quality of your sleep. The cherries are a natural source of melatonin, which promotes the efficiency and duration of sleep and reduces chances of insomnianobody wants that after arriving home from a long trip.

Try a glass of Montmorency tart cherry juice every morning and night before sleep for a few weeks, and youll see improvement.

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Cut Out The Blue Light

When trying to reset your sleep schedule, blue light is your worst enemy. For many, excessive exposure to blue light is why we have a messed up sleep schedule in the first place.

Blue light devices emit a frequency that is similar to sunlight, and hence, they can trick your body into thinking its daytime, even when its dead of night. Plus, today, evading blue light is quite the tasking venture as blue light-emitting devices include everything from phones, laptops, television, to LED bulbs.

To significantly increase your chances of regaining a healthy sleep schedule, you must cut out blue light exposure as much as you can, especially around evening time. Even better is if you can cut all device use at least a couple of hours before your new bedtime.

Furthermore, consider setting all your devices to automatically switch to night mode in the evenings or download a blue-light-blocking app like F.lux.

Are You On The Right Mattress For Your Needs

Everything we mentioned above assumes you arent sleeping on a bed that is so uncomfortable you spend all night tossing and turning.

It may surprise you to know we can actually pinpoint the best mattress for you based on your factors such as sleeping position, weight, body shape, and more.

For example, side sleepers tend to prefer softer mattresses. The plushness of a soft mattress helps alleviate common pressure points on their shoulders and hips.

Finding the right mattress for you will help you practice better sleep habits and, once your clock is reset, keep up a consistent sleep schedule.

Have you ever had to reset your sleep clock before? What tricks worked for you when trying to reset your sleep clock?

About the author

Rosie Osmun regularly contributes to the Amerisleep blog writing about topics including, reducing back pain while sleeping, the best dinners for better sleep, and improving productivity to make the most of your mornings. She finds the science of sleep fascinating and loves researching and writing about beds. Rosie is also passionate about traveling, languages, and history.

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Adjust To A New Time Zone

For upcoming trips to faraway lands, you can set your biological clock in advance of your departure date. That way, when you arrive at your destination, youre already acclimated and ready to have fun .

To do this successfully, start shifting your bedtime a few days before your trip. For example, if youre going somewhere thats three hours ahead of your local time, go to bed an hour earlier each night for three consecutive nights. When you arrive at your destination, youll be on local time!

Want to see more? Check out our tips on how to prevent jet lag.

How To Reset Sleep Cycle

Need to Reset Your Sleep Cycle? Do This.

This article was medically reviewed by Shari Forschen, NP, MA. Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. She received her Family Nurse Practitioner Master’s from the University of North Dakota and has been a nurse since 2003.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 27,804 times.

Most people have a constant sleep cycle, which they may not think about until it gets disrupted. Sleep is regulated within your body by your daily circadian rhythm. There are many different components that contribute to this, including your genes, hormones, nerves, and body temperature.XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source Your sleep pattern can be disturbed because of jet lag, insomnia, or changing work or school schedules. When your sleep cycle is disrupted, it can make it harder to get enough sleep at night to function during the day. If you find that your sleep cycle has been disrupted, you can reset it in order to get back to sleeping normally every night.

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