How to Fix Your Sleep Schedule

If you have a strenuous job that requires a lot of mental effort chances are you have struggled to fall asleep here and there. You probably want to come home immediately to unwind because you not only are tired but you are mentally exhausted from exerting yourself too much. While there is medication that can improve sleep it is not always the healthiest route to go due to all the harsh side effects and dependency it places on your body.

If you don’t have a genuine sleep disorder, you probably don’t have a harder task of getting to sleep than others that do. There are different ways to unwind that are healthy and help just about anyone go to bed. If you have had a hard time getting to sleep, don’t worry you are not alone. Please refer to the information below to help you fix your sleep schedule and make going to bed a joy.

Turn the light Off

Turning the light off may seem like a sure fire way to get to sleep but there are scientific properties involved when you turn out the light. Your brain seems to produce more melatonin which will promote relaxation and help you fall asleep. However, if you turn the light on, your brain will stop producing melatonin and promote you being alert. If you want to practice healthy sleep you should turn the light off every day around the same time.

Practice Relaxation

Meditation and relaxation are great tools that can help you reset your sleep. There are many apps out there on the market that can help you get your sleep schedule back on track if need be. Also these apps can help you practice your breathing in order to get your circadian rhythm on track . Stretching is also a good way to practice good sleep hygiene because it enables you to relax and feel at ease. Other great methods to try to relax are yoga, journaling, and drinking caffeine-free tea.

Skip Naps

You may think naps are a great tool to fall asleep but depending on how long you nap it could mess up your sleep schedule. If you need to reset your sleep or fix your internal clock you should skip nap time. Instead you should try to practice breathing to get your circadian rhythms back on track.

Get daily Exercise

It may seem like common knowledge that getting exercise every day can improve just about everything in your life. However, there are people that don’t get exercise and do just fine but it is uncommon for people that don’t exercise and sleep regularly. The fact of the matter is most of your tissues including skeletal muscle are linked to your internal clock. If you are having a hard time sleeping medical professionals recommend getting at least 30 minutes of aerobic exercise at least 5 times a week every day to help you not only be healthier but also fix your sleep schedule.

Avoid Noise

It may seem obvious that you should be in a quiet room when you go to bed. A noise free room can help you get to sleep and focus on ways to make you more comfortable. When you are in a room full of noise you probably have a harder time with sleep. It makes it virtually impossible to focus on breathing to the beat of your circadian rhythm. But if you want to get to sleep you should make sure just about everything around you is noise free the same time each day.

Keep it Cool

Keeping it cool in your room can do wonders on your sleep hygiene. You aren’t going to sleep if you are too hot so you might as well make your room a comfortable space. You should find a temperature that is right for you and your partner and in order for you to get your sleep schedule back on track.

Be Comfortable

Obviously, if you travel quite a bit for work or just, in general, you have probably experienced jet lag. When you have experienced jet lag it is pretty hard to get to sleep and stay comfortable because your internal clock is telling you otherwise. If you have a hard time getting to sleep, you should definitely make your room a space that is not only comfortable but conducive to a place that will help falling asleep the same time each day feel like a normal thing.

There are many ways to make your room comfortable that may seem like obvious solutions. But if you are glued to your phone just like many people around the world, you probably shouldn’t sleep with it in your bed. You can also clean your room in order to make it more comfortable. Or you can buy more pillows and a firmer mattress that makes going to bed the same time each day a joy.

Eat Early

Eating early the same time each day is also beneficial to your health and can help your body rest in a more relaxing and natural state. When you eat just an hour before you go to bed, you could wake-up in the night because your body is still trying to digest your food. In order do sleep better and feel sleepy use proper judgment and eat hours before you go to sleep. However, if you are someone that snacks throughout the day, you should cut yourself off hours before bedtime. It may seem like a daunting task to get out of a bad routine but you can do whatever you set your mind to if you do your research.

Keep it Regular

If we are being honest, routine, and keeping the same schedule is a great foundation for your mental health. Not only that but a simple schedule can be great for just about all sleep disorders. If you decide that perfect time for bed is at 10 p.m. for example, you should stick by it. You should make your room a comfortable place for you to lay your head down and reset your sleep.

Try Fasting

When you eat and digest food your internal clock knows that you happen to be awake because it is so busy digesting your food. While fasting is the act of not eating food it may seem like it could make you pretty uncomfortable and that you may stay hungry before bed. There is nothing more uncomfortable than trying to sleep on an empty stomach. However, fasting is a great tool that can help you reset your internal clock because it puts your body on standby in order to repair itself. If you have a hard time with sleep you should definitely consider fasting right before bed.

Try Melatonin

If you are having a hard time keeping a sleep schedule, you may have to try alternate methods in order to fall asleep. Melatonin is a great supplement for those that have a hard time getting to sleep. When you decide to implement melatonin into your diet in order to get to sleep faster, the best way to fall asleep is to take it around the same time every night before you try to get to sleep.

Talk with your Doctor

Like with just about anything you do, there are elements that could not promote a healthy habit. So obviously if you suffer from a sleep disorder you could talk to your doctor about different methods that could fall back to sleep. One of these methods is a prescription medication. Unfortunately, sleep aids can enable dependency. Also, if you take medication like Ambien one of the side effects is when you wake up each morning you will experience a level of grogginess that can make your day less productive. Before you plan to get the blue light to go on medication, be sure to say something to your doctor and ask for tips in order for you to fall asleep faster.

Frequently Asked Questions

Does Pulling an all nighter Reset Sleep Cycle?

While you may think that if you stay up for days on end, it could improve your sleep in the long run because you go to bed exhausted. However, pulling an all nighter can help reset your sleep patterns. You should definitely ask your doctor for their advice in methods to improve your sleep beforehand because pulling an all nighter is not necessarily the healthiest route for you to take.

How long does it take for your Sleep Cycle to Reset?

If your sleep patterns have been disrupted by life and work it is possible to reset your internal clock. You can do this in many ways. You can take medication prescribed by a healthcare professional. You can take melatonin. You can exercise and promote healthy habits.

But on average it takes about two weeks to completely reset your sleep cycle. Once you decide to find ways to adjust your life in order to promote healthy sleeping habits it shouldn’t be so much of a daunting task. There is nothing more annoying than tossing and turning throughout the night in order to fall asleep so why not find ways to fix any issues?

How do I change my Sleep Pattern?

There are many ways to adjust a sleep pattern. If you work a night shift for example, you are going to want to improve your methods of getting comfortable. Although medication may seem like the obvious choice in improving any problems with sleeping they are not the healthiest way to go. Breathing is a big part of adjusting your sleeping patterns.

Once you find ways to breathe in order to improve your circadian rhythms you will feel more relaxed. Also, if you decide that melatonin is right for you you should take it around the same time every night in order to promote good sleeping habits.

How do I fix my Sleeping Schedule For School?

If you are someone that is in school falling asleep can be pretty hard if you have a lot of projects to turn in. Working throughout the night on some school related projects can be quite a daunting task. However, sleeping is so important for everyone. If you don’t sleep every night you could have a less productive day and not finish all your work on time. So you should obviously find healthy methods in order to fall asleep faster. Breathing, yoga, and relaxation apps that promote breathing are great tools that can help you fall asleep.


Falling asleep can be hard especially if you have a disorder that doesn’t promote rest. While medications are great for those that have difficulty getting to sleep, the side effects make it any effort of sleeping not worth it. For example, a popular Ambien side effect is eating throughout the night. If you are struggling with your weight why would you want to take something that makes you eat all night? Before going to drastic measures like taking medication you should talk with your doctor beforehand to help promote a healthy lifestyle.

As we mentioned above, breathing, meditation, yoga, exercise, and not eating before bed can be great ways to relax. You should try those methods before you decide to take the plunge and have a prescription to highly addictive substances. Whatever the case may be, in terms of the struggles you may have in getting to sleep hopefully you have become better acquainted with ways to rest. After all, it is not fun staying up all night when you don’t have to.

© 2020 Sleep So Well

Sleep So Well is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. Read more here.