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How To Reset Your Sleep Cycle

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How To Pull An All

How to RESET Your SLEEP Cycle?

Sleeping enough every night is crucial for our growth and development. However, sometimes an exam, assignment, or project does not allow us much time to sleep. It becomes essential to pull an all-nighter.

Staying up all night is not as simple as it sounds. You have to fight sleeping when everyone around you is sleeping on their comfortable beds.

Humans follow circadian rhythms. Circadian rhythms are internal clocks that affect how you feel throughout the day. Your internal clock works based on darkness and light in your environment.

After sunset, your body produces melatonin which makes you feel sleepy and tired. Pulling an all-nighter means going against this natural process. This is not only difficult but unhealthy as well. It can make you feel groggy, unfocused, and tired the next day.

But as it is sometimes unavoidable, we will go through tips to pull an all-nighter in this article.

How to stay awake at night, how to stay awake all night, how to stay awake for 24 hours, how to do an all-nighter. We will discuss all of this in detail.

How To Fix Your Sleep Schedule After It’s Been Thrown Off

A consistent sleep cycle improves sleep quality.

Maintaining a sleep schedule makes waking up easier.

After a fun evening of binge-watching reruns of your favorite sitcom, you look at the clock to see if you can squeeze in another episode and — oh, crap — it’s already three hours past your usual bedtime!

You know it’s going to hurt to wake up at 6 a.m. tomorrow, so you have to make a decision before hitting the hay: Will you push through and wake up at your usual time, or will you sleep in to “catch up” on missed sleep?

The first option, though tough, is your best bet if you want to maintain a healthy sleep cycle that supports energy, productivity and good moods. If you do choose to sleep in, you risk pushing your bedtime back further and further until waking up at your usual time feels impossible and you spend the day fighting fatigue. If you find yourself in this situation, you can try to reset your sleep schedule with these tips from sleep experts.

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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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Schedule An Evening Wind

An evening wind-down is essential to resetting your sleep schedule. If you donât mentally and physically decelerate before bed, you will likely not fall asleep. As you can imagine, the prolonged sleep latency may further throw off your sleep schedule. On top of that, an intentionally scheduled wind down before bed is an effective tool to prevent sleep procrastination from sneaking up on you.

RISE can help you customize your evening wind-down to become part of your bedtime routine based on your unique needs and preferences. Go to the âEnergyâ tab and add the âEvening Routineâ habit to your energy schedule. Choose between activities like:

  • Stretch or yoga
  • Take a hot shower or bath
  • Watch videos or TV

What Is Sleep Schedule And Why Is It Important

10 Effective Ways To Reset Your Sleep Cycle

Your sleep schedule is regulated by the hormone, melatonin. As day turns to night, your body releases the sleepy hormone into your system to alert you that its almost time to call it a day and hit the hay. Conversely, the bright sunlight in the morning tells your body its time to get out of bed and prepare for the day ahead.

A consistent sleep schedule is important because rest and recuperation are vital to your physical health and well being. Sleep deprivation can lead to mental health issues or physical health problems. Sleep is when your body repairs itself, stores memories, and replenishes your immune system. A lack of sleep or distorted sleep schedule, upsets the delicate sleep/repair balance, leading to dis-ease.

Sleep deprivation is known to cause heart disease, diabetes, depression, anxiety, and many mental health issues that can severely impact your quality of life

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Your Sleep Schedule And Weight

Researchers at Brigham Young University found that less than 6.5 hours of sleep per night is linked to having a higher level of body fat. High quality sleep is linked to lower body fat along with a consistent sleep-wake schedule. Therefore, maintaining a regular bedtime and wakeup time could keep you slim.

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

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How Your Body Clock Works

Your body clock regulates your circadian rhythm, the internal process that governs not only your sleep-wake cycle, but also your physical, mental, and behavioral changes within a 24-hour period.

Going to sleep at night and waking up in the morning might be the most well-known circadian rhythm. It works like this: your optic nerves send information about incoming light to the part of your brain thatâs commonly called your biological clock. During the day, the light your eyes see or perceive triggers a signal that generates alertness at night, melatonin is released so that you feel drowsy.

Thatâs why, centuries ago, people naturally went to bed at sundown and got up with the sunrise. Early to bed, early to rise â a circadian rhythm in sync with natural daylight.

Cut to modern-day busyness, technology, and distractions â and suddenly, natural sleep cycles arenât so simple. Yes, you could still go to bed when the sun goes down, but artificial light from a lamp or light from a phone could mess with your circadian rhythm.

A small study set out to see whether humans could get back to daylight-driven sleep patterns. Eight participants were sent camping to the Rocky Mountains for one week â no flashlights, cellphones, or sources of power. The results showed that simply by changing their exposure to daylight, the participants could reset their sleep schedules.

What Is Your Body Clock

Reset Your Sleep Cycle in 3 Easy Steps Womens Health Network

As the day progresses, your levels of alertness and tiredness fluctuate. Ideally, you are energized during the day, and ready for rest at night.

You can thank the part of your brain called the hypothalamus for maintaining these levels, which are part of your circadian rhythm. This rhythm regulates your sleep-wake cycle and repeats approximately every 24 hours. This is also called your body clock.

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When You Cant Adjust Your Sleep Schedule

There are going to be times when you cannot adjust your work or life schedule. But you can still learn how to fix sleep schedule challenges with small changes.

Adjust the lighting in your bedroom, invest in new linens you cant wait to sleep in, or treat yourself to some cozy new pajamas. Start going to bed earlier and waking up with the sun each morning.

How To Reset Your Sleep Schedule

In an ideal world, what time would you go to bed and what time would you wake up? For some people, their existing sleep schedule might already sync with their body clock. For others, it might not match up: the CDC found that over 70% of American adults experience sleep issues at least once a month, while 11% experience them every night.

Maybe youâre a shift worker, switching between working nights and days, or a parent dealing with little ones interrupting your sleep. Or maybe youâre someone who has gotten into the habit of using your phone before bed, or simply have trouble falling back asleep after waking â watching videos or going down social media rabbit holes.

Whatever the reason, if a consistent bedtime routine has slipped away, you can learn, with a little thought and planning, how to reset your sleep schedule.

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Create An Ideal Sleeping Environment

10 Ways to Naturally Reset Your Sleep Cycle

The electronic devices arent the only things that need to be banished from the bedroom. You should also get rid of any light sources, so get darker curtains, and if you have an alarm clock with a bright digital display, turn it away from the bed, so its not shining on you while you sleep. Keep the bedroom at an ideal sleeping temperature, which experts agree is between 60 and 68 degrees.

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How Do You Use This Trick

Simply stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day. Your body will consider the time you break your fast as your new “morning.”

For example, if you want to start waking up at 2:00 am, you should start fasting between 10:00 am or 2:00 pm the previous day, and don’t break your fast until you wake up at 2:00 am. Make sure you eat a nice healthy meal to jumpstart your system.

Another example: If you are traveling from Los Angeles to Tokyo, figure out when breakfast is served in Tokyo, and don’t eat for the 12-16 hours before Tokyo’s breakfast time.

Combined with other hacks to help you get more sleep and be more productive, you can quickly adjust to any time zone.

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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How To Reset Your Sleep Schedule The Natural Way

Do you find it hard to fall asleep at night and even harder to wake up when the alarm clock goes off? Are you battling sleepiness and lower energy levels during the day? If you’re nodding your head, then you might be struggling with an out-of-whack sleep cycle, a high sleep debt, or a combination of the two.

We all have a central biological clock that regulates the circadian rhythm dictating our natural sleep and wake preferences. When your sleep-wake cycle is running smoothly, you have no trouble entering dreamland and getting the amount of sleep your body needs. Unfortunately, modern life tends to mess up your sleep patterns and incite circadian misalignment.

Understanding the relationship between your internal clock and sleep-wake cycle is the first step to acknowledging your sleep problems. Only when youâve understood the root causes behind your circadian misalignment will you be able to learn how to reset your sleep schedule.

Please note: This post is meant for informational purposes only and should not replace medical advice from a health care professional. While the RISE app is designed to support natural sleep and better sleep hygiene, it does not treat health problems like sleep disorders.

Limit Caffeine After Lunch

How to Reset Your Circadian Rhythm to Beat Fatigue

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.

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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.

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