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How To Reset Sleep Cycle

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Can You Reset Your Circadian Rhythm

How to Naturally Reset Your Sleep Cycle Overnight

Yes, you can reset your circadian rhythm. But first, its important to understand your own individual circadian rhythm.

I tell a lot of patients that theyre trying to fit a square peg into a round hole, says Dr. Roth. For example, they might be natural night owls and their body wants to go to bed at midnight, but theyre pushing their body to go to bed at nine.

In this example, because your body is not set up to go to bed that early, you might have trouble falling asleep and trouble waking up at the time youd like.

Its also ideal to be aware of your circadian rhythm because it also dictates when youre going to be most alert during the day and when youre going to be the most productive, says Dr. Roth. People who are night owls tend to be most productive in the later evening. And people who are morning people tend to be most productive in the morning.

Factors like light, temperature and when you eat affect your circadian rhythm as well. These are known as zeitgebers, external cues that impact your internal clock.

So the sun is a zeitgeber, says Dr. Roth. Our school schedule, our work schedule, when we exercise, those are all zeitgebers. We can do things to change our circadian rhythm by what we expose ourselves to.

Resetting Your Sleep Cycle

Now that we are in the full swing of 2014, it may be time to reset your internal clock and get your circadian rhythm back on track. If you have been traveling, stressing, over-working or even over-indulging in holiday activities outside of your routine, you may have thrown you off of good, restful sleep.

Ready to get the rest you need and get in tune with your body clock? Try these tips to get your sleep cycle back in sync.

Use Bright Light in the Morning

Your bodys clock is set by cues like light, darkness, and when you eat or exercise. Light is the strongest of these cues. It tells your brain whether its night or day, and that tells you when to sleep.

  • When you wake up, turn on bright lights and throw open the curtains to bring in daylight.

Dim the Lights in the Evening

Too much light at night pushes your sleep time later. To cut down on light at night:

  • Keep lighting low near the end of the day. Turn off bright overhead lights.
  • Ban laptops, tablets, cell phones, and TVs from your bedroom and dont use them in the hour or so before sleep. There is new research that shows that light specific to electronics can disrupt your circadian rhythm, so get those screens away from your bedroom.

Time Your Meals

When you eat may affect your internal clock shifting meal times may help you handle changes in time zones or work schedules.

At home, keep a regular routine for meals and exercise. That helps set a pattern for your internal clock and your sleep cycle.

Limit Caffeine

Why Our Sleep Schedules Get Off Track

Because our body clocks, which control our sleep schedules, are sensitive to light, things like how much sunlight were exposed to throughout the day and what types of light were exposed to at night affect our sleep schedules.

Additionally, things like traveling across time zones or staying up a lot later than usual can throw off sleep patterns, because were asking our bodies to sleep at different times than our bodies internal clocks are telling us to sleep. Similarly, people who do rotating shift work, such as overnight workers or truck drivers for whom its difficult to stick to a consistent sleep schedule tend to have difficulty with sleep because their body clocks run on a different schedule than theyre allowing their bodies to follow.

Its problematic, not only because on a day-to-day basis, having a misaligned body clock and sleep schedule can result in poor sleep quality , but over time, that misalignment has been found to be linked to several chronic health problems, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder, among others.

Having a severely misaligned body clock and sleep schedule is itself considered a sleep disorder. About 1 percent of adults have advanced sleep phase disorder, according to the National Sleep Foundation, meaning they go to bed early, from 6 to 9 p.m., and wake up early, between 1 and 5 a.m.

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Tips To Shift Your Sleep Schedule

Need to get up earlier for work or a workout? To return to your routine after traversing time zones? Or just want to get your day started before the sun comes up?

Below, Stephanie Silberman,Ph.D, a clinical psychologist, sleep specialist and author of The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need, provides tips on how to reset your sleep cycle.

1. Make adjustments in increments.

The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments, according to Silberman. If you have less time to prepare for your new schedule, try 30 minutes, she said.

Give yourself at least three or four nights to get comfortable with the new schedule. If its going well, on the fourth or fifth night, shave off another 15 minutes.

Keep in mind that feeling groggy when you get up is normal. As Silberman said, Most people dont wake up full of energy. So expect that youll feel sleepy for about 20 to 30 minutes.

2. Be consistent all week.

The key to changing your sleep schedule is consistency. That means sticking to the same sleep and wake time throughout the week, including weekends.

If you want to sleep in on the weekends, Silberman suggested giving yourself an extra hour . You may get less sleep on Saturday, but youll be back on track for Sunday, she said.

3. Keep your room dark at night and light in the morning.

4. Wear sunglasses.

5. Get up if you cant sleep.

6. Stop pressing the snooze button.

How Do You Fix A Messed Up Sleep Schedule

10 Effective Ways To Reset Your Sleep Cycle

Here well cover some ways to reset your sleep schedule if you feel like your rhythm is off. See the Morning Light. Exercise 3-4 Times a Week. Adjust Your Schedule Slowly. Avoid Blue Light Before Bed. Dont Take Naps. Avoid Eating Right Before Bed. Adopt a Relaxing Bedtime Routine. Take a Camping Trip.

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How To Find The Best Mattress For Your Needs

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.

Use Melatonin To Promote Sleep Onset 2 Hours Before Bedtime

Melatonin, a hormone naturally produced in your body, is generally released as the sun goes down, flipping a switch in the body to initiate a change towards rest and recovery.

Thornes Melaton-3, which contains 3 mg of melatonin per capsule, helps maintain your normal sleep-wake cycle otherwise known as your circadian rhythm.* For individuals who have difficulty sleeping or altered circadian rhythms due to jet lag or night shift work supplementation with melatonin can promote the resynchronization of this cycle.*

An adequate melatonin level is reported to be a decisive factor in cardiovascular, neuroendocrine, and bone health. Research indicates melatonin exerts its sleep-promoting action by decreasing the amount of time it takes to fall asleep, improving the ability to stay asleep, and improving the length of deep sleep.

According to sleep expert Leslie Swanson, Ph.D. from the University of Michigan, smaller doses of melatonin supplements produce similar levels to what the brain produces naturally. Once you go highly above this range, melatonin levels may rise to be 10 times the normal amount that the body produces on its own. This is where the negative side effects of melatonin occasionally come into play according to the NIH, these can include headache, dizziness, nausea and sleepiness experienced the day after use. Swanson notes that a larger dose will not necessarily make the use of the supplement more effective.

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Make Your Sleep Schedule Work For You

Learning how to reset your sleep schedule is about âsleepâ habits that span both night and day. This is because straightening out your sleep-wake cycle also involves your daytime behaviors, which incidentally comes under the wide umbrella of sleep hygiene â an umbrella that also encompasses your circadian rhythm .

This is where RISE comes in handy. The app helps you navigate your biological rhythm with understanding and ease to reap the full benefits of good sleep hygiene. Once youâve identified the root causes behind an off-balance circadian clock, youâre now poised to reset your sleep schedule with RISE to better adhere to lifeâs demands and feel good throughout the day.

Be Mindful Of Light Exposure

How to RESET Your SLEEP Cycle?

Just like how light is a potent circadian disruptor, it can also play a key role in resetting your sleep schedule. Bask in sunlight the moment you rouse to signal to your brain that itâs time to wake up, especially when youâre traveling in a different time zone. Bright light is also effective in improving sleep at night. A 1993 study showed that bright light therapy reduced sleep fragmentation and improved sleep efficiency from 77.5% to 90%.

But you should avoid light exposure in the hours before bed or wear blue-light blocking glasses. Research indicates light restriction in the evening, coupled with bright light exposure in the morning, led to earlier sleep and wake times for people with delayed sleep phase syndrome .

That said, you can make evening light exposure work for you if youâre a night-shift worker. The Journal of Sleep 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 biological schedules with their work hours.

RISE can help you manage your light exposure to reset your sleep schedule. Go to the âEnergyâ tab in the app and add the âBlock All Blue Lightâ habit to your energy schedule. Turn on the in-app reminders so you donât forget to wear your blue-light blocking glasses in the few hours before bed.

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How To Reset Your Sleep Routine

    For their mental and physical health, adults need between seven and nine hours of sleep, and its important that they get this sleep night after night.

    One of the best ways to promote consistent sleep is having a healthy sleep routine. By following a standard schedule and healthy sleep habits, the mind and body become accustomed to a routine that includes plenty of high-quality sleep.

    Unfortunately, many factors can throw a sleep routine out of whack. When that happens, bedtimes and wake-up times can fluctuate wildly, and a person may bounce back and forth between nights of too much and too little sleep.Knowing how to reset your sleep routine offers a way of resolving this type of sleep inconsistency. It also provides a blueprint for people who are looking to optimize their sleep and be in a position to get the best sleep possible every night.

    How To Keep Your Sleep Schedule In Check

    Once you successfully reset your sleep cycle, the actual hard work begins: keeping your schedule in check. Miller offers these few tips for creating a bedtime routine:

    The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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    How To Fix The Sleep Schedule After Staying Up All Night

    People who occasionally stay up all night can try the same strategies as those adjusting to a new schedule.

    However, people who often stay up all night or work night shifts may experience more long-lasting disruption. A 2020 article suggests that people:

    • stick to a consistent schedule when working a series of evening or night shifts
    • wake up close to the start of a night shift and avoid going to sleep as soon as it ends
    • split sleep, which involves sleeping some after getting home from work and then taking an extended nap before work
    • use caffeine at the beginning of a shift, but avoid it
    • try to make any new sleeping environment as comfortable as possible
    • avoid using alcohol to fall asleep as this lowers sleep quality overall

    Adopt A Relaxing Bedtime Routine

    How to Reset Your Sleep Cycle

    If youre having trouble falling asleep at a decent hour, try adopting a relaxing bedtime routine until you get back on track. Studies show that using relaxation techniques can help you fall asleep faster and get more restful sleep. You can try taking a warm bath before bed, reading a relaxing book or some of the relaxation techniques outlined in the study. One technique, called progressive muscle relaxation, includes tensing and relaxing one muscle at a time until your whole body is relaxed. There is also autogenic training, which involves focusing awareness on different parts of the body and relaxing them. Tip: Try taking a warm bath, reading a relaxing book or autogenic relaxation training.

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    Wake Up At The Same Time Every Morning And Make It A Habit To Exercise

    Getting up at the same time every morning coupled with regular exercise would make your body reach a level of tiredness earlier at night thus, making you fall asleep easily. Exercising daily leaves you feeling more invigorated in the morning.

    If this is quite challenging for you, alarm clocks can effectively push you to stick with your waking up schedule.

    Check on the link below for a list of the best wake-up light alarm clocks.

    How To Reset Sleep Cycle

    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 29,700 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 an all-nighter, 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. Well walk you through tips to reset your sleep schedule so you can get back to sleeping normally every night.

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    Plan Ahead For Sleep Disruptions

    If you know youre going to experience disturbances to your sleep pattern, dont sit back and wait for them to happen. For example, if you know youve got a trip coming up that will cause jet lag, try going to bed an hour earlier each night to ease yourself into the new temporary pattern.

    Changing your sleep routine this way will be more gentle on your body than going right from one extreme to another.

    How Long Can You Go Without Sleep

    Reset Your Sleep Cycle in 3 Easy Steps Womens Health Network

    The record for most days without sleep is 11 days, but no human should go without sleep for that long. Sleep deprivation can lead to poor reaction time, loss of memory, daytime drowsiness, and anxiety. After 3 nights without sleep, you can even start to hallucinate. In short, you cant go without sleep for longer than a full day without facing some negative effects.

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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

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