Our guide to fixing your sleep schedule

If you’re struggling to fall asleep at night and feeling drowsy during the day, it could be because your sleep schedule is out of sync. This is a common complaint from shift workers or people who have had one too many late nights. There are, however, ways to reset your sleep schedule to get your sleep back on track. 

What is a sleep schedule?

A sleep schedule is simply the time you fall asleep and the time you wake up. But while it might seem a simple concept, the reasons you fall asleep and wake when you do is a little more complicated. It all comes down to your internal body clock, and it’s a biological process. When you’re ready for sleep, your brain will send out signals to tell you that you’re tired. Similarly, when it’s time to wake, your brain will send signals to keep you feeling alert. This is called your circadian rhythm and it’s how you keep your sleep routine. 

What influences your body clock?

It’s not fully understood, but there is evidence to suggest that your body clock is influenced by external cues such as sunsets and sunrises, internal cues like genetics and biology, and your behaviour, such as delaying sleep or participating in lots of exercise. 

What is a normal sleep schedule?

Generally, a healthy sleep schedule will have you feeling alert and ready to go in the morning and feeling sleepy in the evening. However, there are variations to the exact time a person may start to feel these signals. Some people are just naturally morning people, while others prefer to go to bed late. Genetics play a part in this, as well as your sleep environment and sleep habits.  

Is there an ideal sleep schedule?

People are predisposed to fall asleep and wake up at different times. However, it’s really important that this remains consistent. You should always try to fall asleep and wake up at the same time - even on weekends! And if you do happen to have a late night, avoid sleeping in the next morning. It might seem difficult to drag yourself out of bed, but your body clock will thank you. Keeping a regular routine will help you maintain a consistent sleep schedule. 

What happens when your sleep schedule is out of sync?

If your sleep schedule is out of sync, it can leave you feeling pretty lousy. It may be harder to wake up in the morning, and leave you feeling groggy throughout the day. And at night, you may not be able to fall asleep. The overall quality of your sleep may suffer, which can lead to other negative effects, such as weight gain and issues with your mood and concentration.

Can you change your sleep cycle?

For shift workers, and people who work at night, it can be hard to keep a healthy sleep schedule. It’s often the case that they need to sleep during the day and be awake at night to go to work. Unfortunately, it’s not as easy as you might think. Our bodies are biologically wired to respond to natural daylight and darkness, so we’re always going to naturally feel more alert during the day and sleepier at night.

While some shift workers will adapt to a new sleep schedule, it can take a while. For others, ‘shift worker disorder’ can cause insomnia when trying to sleep, and excessive sleepiness when at work. This is because your sleep schedule is misaligned with your natural circadian rhythm. 

How to reset your sleep clock

There are some things you can do to get back into your natural sleep cycle.

1. Pay attention to lighting

Your sleep cycle relies on cues from natural light and darkness. Make sure you’re getting enough natural light in the morning and dim artificial lighting at home. Avoid looking at screens at least 2 hours before you need to sleep, as the blue light they emit mimics daylight so can trick your brain into staying alert. If you really need to use a screen at night, download a blue light filter.

2. Go camping

It makes sense that a stint of time spent in nature is good for resetting your sleep clock. You’ll not only be exposed to natural light and darkness, but you’ll likely not have much access to artificial lighting and screens, giving your body an opportunity to reset.

3. Try fasting

Some research has shown that your circadian rhythm may respond to the availability of food. So fasting could help you reset your clock. Try fasting for 16 hours by eating an early dinner and then not eating again till breakfast the next morning. 

4. Then, eat your meals at the same time every day

After your period of fasting, it’s best to be consistent with when you eat. About 12 hours between breakfast and dinner is recommended. This should help your body keep a consistent circadian rhythm. 

5. Plan in sleep deprivation

While it might seem counterintuitive, depriving yourself of sleep for one full day can help your schedule get back on track. For example, if you’ve been waking up at 2am each morning to work a shift, try getting up at 2am as normal, and then not sleeping again until 10pm the following night. Yes, you’ll feel really tired, but it might be just what you need to fix your schedule. You should also avoid naps, as they could make it really hard to get to sleep later on. 

6. Or try the slow and steady approach

If going a full night or day without sleep is too difficult, you can take a more gradual approach. Try setting your bedtime just 15 minutes earlier or later than when your body wants to sleep. The next week, add on another 15 minutes. And so on and so forth until you reach your desired bedtime and wake up time. Eventually, your body and circadian clock will adjust to your new routine. 

The key takeaway

Late nights and shift work can mess with your sleep schedule, but you can get it back on track by practicing good sleep hygiene and paying attention to your biology - that means, creating a comfortable sleeping environment, turning off the screens, and sticking to a regular routine. If you're still struggling with sleep, it’s always best to consult a medical professional.

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.