Do you struggle to fall asleep or wake up groggy in the morning? If so, you must learn how to reset a sleep schedule and get back on track. A messed-up sleep schedule can wreak havoc on your body’s internal clock, whether due to jet lag, shift work, or simply staying up too late. This guide will show you how to fix a messed-up sleep schedule and get the restful sleep you need to feel your best.

Learn how to reset a sleep schedule with our guide. Discover practical techniques to regulate your sleep and wake cycles and get your desired restful sleep.

In this article:


how to fix a messed up sleep schedule
Photo by Anastasiya Vragova

To learn how to reset a sleep schedule, you must first understand your body’s clock or circadian rhythm. Your internal clock regulates hormone production that controls sleep and wake cycles. The two main hormones regulating your sleep-wake cycle are cortisol and melatonin.

Cortisol is a hormone that helps you feel alert and energized. It’s typically highest in the morning and decreases throughout the day. Melatonin is a hormone that enables you to feel drowsy and promotes sleep. So, your body’s clock helps to coordinate the timing of these hormones to promote healthy sleep patterns. It determines when you feel sleepy and when you are alert.

When your circadian rhythm functions correctly, you can get the restful and restorative sleep your body needs to function optimally. However, when your circadian rhythm is disrupted, whether it’s due to travel, shift work, or irregular sleep patterns, it can lead to insomnia and other sleep disorders.

Fortunately, many ways exist to reset your body’s clock and improve sleep quality.


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Sleep is essential for our overall health and happiness. Still, sometimes our sleep schedules can become disrupted due to various factors. Resetting your sleep schedule is an effective way to improve your sleep quality and overall well-being.

One common reason people need to reset their sleep schedule is jet lag. Jet lag can occur when you travel across multiple time zones. It can cause difficulty falling asleep, staying asleep, and waking up at the appropriate times. However, with the right strategies, you can adjust your body’s clock and overcome jet lag’s effects on your sleep.

Another reason you may need to reset your sleep schedule is if you have an irregular work schedule or work night shifts. This can disrupt your body’s natural sleep-wake cycle, leading to fatigue and poor sleep quality. By implementing effective sleep strategies, you can improve your sleep quality and feel more rested and energized.

When you have poor sleep habits, such as inconsistent bedtime routines, excessive screen time before bed, and consuming caffeine or alcohol late in the day, your sleep schedule can become disrupted. However, by making simple changes to your sleep habits, you can create a healthy sleep routine and enjoy better quality sleep.

Regardless of the reason that led to your irregular sleep, you can solve the problem with a little effort. In the following, find out how to reset a sleep schedule in the best way.


How to reset a sleep schedule after a period of irregular sleep
Photo by Andrea Piacquadio

After a period of irregular sleep, it may be challenging to get back on track and establish a healthy sleep routine. However, resetting your sleep schedule is possible. One of the most effective ways is gradually adjusting your bedtime and wake-up time.

To begin, determine the ideal amount of sleep you need each night. The National Sleep Foundation recommends that young adults and adults aim for 7-9 hours of sleep each night, and older adults 7-8 hours of sleep. Once you have established your target sleep duration, determine your bedtime. For example, if you need to wake up at 6:00 a.m. and aim for 8 hours of sleep, your bedtime should be around 10:00 p.m.

Next, begin adjusting your bedtime and wake-up time in small increments. Start by changing your sleep by 15-30 minutes earlier each night, and gradually shift your wake-up time to earlier. It may take days or weeks to adjust fully. Still, the gradual approach is more likely to be sustainable and effective than trying to make drastic changes overnight.

Establishing a consistent sleep schedule, even on weekends, is also essential. Avoid sleeping in or staying late, disrupting your progress and leading to irregular sleep patterns. Instead, try to wake up and sleep at the same time every day.

Resetting your sleep schedule after a period of irregular sleep may take some time and effort. Remember to be patient and consistent.

Additional tips for resetting your sleep schedule

  • Remember that resetting your sleep schedule is achievable and can improve sleep quality and overall well-being.
  • Approach the process with a positive attitude and a willingness to make changes for the better.
  • Be patient, as adjusting to a new sleep schedule may take some time.
  • Create a calming bedtime routine, such as a relaxing bath, reading a book, or practicing meditation.
  • Ensure your sleep environment is comfortable, with a cool temperature, minimal noise and light, and a supportive mattress and pillow.
  • Avoid consuming caffeine or alcohol in the evening
  • Incorporate regular exercise into your daily routine, as it can promote better sleep quality.
  • Consider using natural remedies such as melatonin supplements, valerian tea, or lavender essential oil to help promote relaxation and sleepiness.


light exposure in resetting sleep schedule
Photo by Oleksandr Pidvalnyi

Light exposure plays a critical role in regulating our sleep-wake cycle. Our bodies are in sync with the natural light-dark cycle, which helps to regulate hormones and promote wakefulness during the day and sleepiness at night. However, modern lifestyles, such as increased indoor time and exposure to electronic devices emitting blue light, can disrupt this natural cycle and lead to irregular sleep patterns.

If you’re wondering how to reset a sleep schedule, paying attention to your light exposure is essential. One of the most effective ways is to increase exposure to natural light during the day, especially in the morning. Exposure to natural light in the morning helps to regulate our circadian rhythm and promote alertness during the day. This can be as simple as going for a walk outside or opening your curtains to let in natural light.

On the other hand, limiting exposure to light in the evening can help promote sleepiness and prepare your body for sleep. This means avoiding electronic devices emitting blue light, such as phones, computers, and televisions, at least 1-2 hours before bedtime. Instead, opt for more calming activities such as reading a favorite book or taking a relaxing bath.

Consider incorporating Miracle Made Lavander Aromatherapy Shower Steamers into your evening routine for an added relaxation boost. These spa-quality shower melts harness the power of pure essential oils to wash away stress and fatigue, leaving you revitalized and relaxed at the end of a long day. Their calming lavender scent and sinus relief properties create a luxurious at-home spa experience that promotes a restful night’s sleep. Treat yourself or your loved ones to the gift of unwinding and self-care!


Photo by Karolina Grabowska

Resetting your sleep schedule can be a challenging process, and it’s common to encounter obstacles along the way. Here are some common challenges and how to overcome them.

  • Difficulty falling asleep: If you’re used to going to bed late, adjusting to an earlier bedtime can be difficult. To overcome this, establish a relaxing bedtime routine. This can include turning off electronic devices before bed, practicing relaxation techniques, or drinking valerian tea.
  • Waking up too early: If you wake up too early, resist the urge to stay in bed. Instead, get up and start your day, but avoid long naps during the day, as this can interfere with your sleep schedule. Establish a consistent sleep-wake cycle, even on weekends, to help regulate your body’s natural rhythm.
  • Difficulty staying awake during the day: Adjusting to a new sleep schedule can be challenging, and you may feel drowsy during the day. To overcome this, increase your exposure to natural light during the day. Regular exercise can also help improve your energy levels and promote better sleep quality.
  • Resisting the urge to stay up late: It’s common to want to stay late, primarily if you’re used to a later bedtime. To overcome this, establish a consistent bedtime routine and stick to it.

Remember that resetting your sleep schedule takes time and effort, but the benefits are enormous. Stay patient, be consistent, and seek help from a healthcare professional if necessary.


By prioritizing your sleep and making positive changes to your lifestyle, you can experience better health, improved mood, and increased productivity. So why wait? Start resetting your sleep schedule today, and get ready to enjoy all the benefits of a good night’s sleep!

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