How to Fix Your Sleep Schedule Step by Step

According to the Centers for Disease Control and Prevention, 1 in 3 adults in the U.S. isn't getting enough sleep. Over time, sleep deprivation can seriously affect a person's mental and physical health. Despite this well-known fact, many people struggle with understanding how to fix a sleep schedule. Most don't even know where to begin. 

Knowing how to fix your sleep schedule is essential to unlocking better sleep and improving your health. Ready to invest in your sleep health? We’ll detail everything you need to know about how to set and maintain a consistent sleep schedule.

Identify the Causes of Your Disrupted Sleep Schedule 

The first step in fixing your sleep schedule is identifying the root cause. The first step in fixing your sleep schedule is identifying the root cause. Common factors include the following: 

• Bad sleep habits like eating before bed or exercising, napping, and drinking caffeine too late in the day can all get your sleep cycle out of whack. 

• External factors such as a work schedule that has you on the night shift or jet lag from travel can disrupt your sleep schedule. 

• Stress has a significant impact on your circadian rhythm. When stressed, your brain triggers a fight-or-flight response that releases hormones like adrenaline and cortisol, making it harder to fall asleep at night. 

• Medical conditions like shoulder pain, arthritis, and acid reflux can interfere with your sleep schedule. Sleep disorders, like insomnia and sleep apnea, are also common issues, affecting between 50 to 70 million U.S. adults.

Set a Consistent Sleep and Wake Time

Once you know what’s disrupting your sleep cycle, you can start taking steps to get it back on track. The first step is to decide what time you want to go to sleep and what time you want to wake up. 

There isn’t a one-size-fits-all schedule for everyone. While you'll want to factor in seven to nine hours of sleep and stick as closely to day and night as possible, the most crucial factor will be staying consistent. 

Gradually Adjust Your Bedtime 

To ease yourself in, you can start adjusting your sleep-wake schedule in small increments of 15 to 30 minutes over a period. Or you can set a fixed wakeup time and gradually use good sleep habits until you start falling asleep at your goal bedtime . 

Try not to hit the snooze button in the morning and follow your new schedule every day — even on the weekends. Be patient. New habits and routines take time to build but are powerful once they solidify into a pattern. 

Create a Sleep-Friendly Environment 

Transforming your bedroom into a calm area at night can also help you reset your sleep schedule. Here are a few tips on how to create a sleep-friendly environment. 

• Declutter and organize your room to help decrease stress.
• Block outside noise with white noise machines, earplugs, or a box fan.
• Reduce light exposure with blackout curtains or a sleep mask.
• Ensure humidity levels stay between 30% and 50%.
• Keep things cool. The ideal temperature for sleep is 65 degrees Fahrenheit.
• Invest in a good mattress, quality bedding, and pillows that support your neck and spine. 

Develop a Relaxing Bedtime Routine 

Once you’ve created a zen den, bedtime rituals help signal to your brain that it’s time to get ready for sleep. One of the most important routines you can implement is to turn off your electronics (phone, laptop, TV, etc.) at least an hour before bed, as research shows that blue light can disrupt your circadian rhythm. 

Instead, use the time before bed to unwind by reading, stretching, meditating, and listening to calming music. 

Manage your Exposure to Light Throughout the Day 

According to the sleep experts at Healthline, being smart with your light exposure is one of the best ways to fix your sleep schedule. That’s because your brain stops making melatonin when exposed to light and starts again when it’s dark. 

To take advantage of this natural cycle, try and get more natural light in the morning — open the curtains, sip coffee on the porch, or go for a walk. In the evenings, do the opposite — dim bright lights and close the curtains to prepare for sleep. 

Get Regular Exercise and Maintain a Healthy Diet 

Exercise can help you fix your sleep schedule by releasing endorphins that reduce stress and help you feel alert and energized during the day. Conversely, your body will be more tired and ready for rest in the evening. Just be sure to schedule your workout for earlier in the day. 

Maintaining a healthy diet and drinking plenty of water throughout the day are essential in getting your circadian rhythm back in sync. Research has also shown that improving your eating habits by making simple changes, like upping your fruit and veggie intake, can reduce sleep apnea symptoms, which can also be detrimental to your sleep-wake cycle. 

In the evenings, experts recommend waiting at least three hours after eating to go to bed. It’s also advised to avoid consuming certain foods and drinks before bed, like fatty, sugary, and acidic foods and alcohol and caffeine. 

Seek Professional Help if Necessary 

If you continue to experience significant sleep issues, it's time to talk to a doctor. There might be an underlying issue, like an undiagnosed sleep disorder, requiring specific medical treatment – such as cognitive behavioral therapy for insomnia or continuous positive airway pressure therapy for sleep apnea. 

How to Fix a Sleep Schedule - Final Thoughts

Once you’ve identified what’s disrupting your sleep schedule, you can start your journey of resetting it. This consists of sticking to a sleep-wake schedule, creating a sleep-friendly environment, and developing a relaxing bedtime routine. Managing your light exposure throughout the day, getting regular exercise, and eating a nutritious diet can also support your sleep cycle. Above all, staying consistent will be the most important factor in fixing your sleep schedule. 

For sleepers suffering from medical issues and sleep disorders, it’s critical to seek medical advice immediately. From there, your doctor can find the right therapies and sleep aids to help you find relief. 

At MedCline, we offer science-backed sleep solutions clinically proven to ease symptoms of chronic health issues and sleep disorders. Our patented line includes the following: 

• An acid reflux system that soothes nighttime reflux
• A  shoulder pain relief system to help you find comfort while you sleep
• A  therapeutic body pillow for full-body support

No matter which you choose, our sleep solutions are well-positioned for your best sleep yet.

FAQ Questions

Q: How long does it take to fix a disrupted sleep schedule? 

A: Fixing a disrupted sleep schedule takes time. To make changes and still feel well-rested, you’ll want to make gradual modifications and consistently stick with them. On average, resetting your sleep schedule can take about one or two weeks. 

Q: Can diet and exercise affect my sleep schedule?

A: Diet and exercise can both affect your sleep schedule. Avoiding certain foods, alcohol, and caffeine before bed can help you fall asleep faster at night (and stay asleep!). Exercising earlier in the day also helps reduce stress and improve your mental state so you can unwind in the evening. Plus, it might even make you feel more tired at night. 

Q: What should I do if I can't fall asleep at my desired bedtime?

A: Practice relaxing techniques like deep breathing and meditation to help quiet your mind and prepare you for sleep. Make sure your bedroom is cool, dark, and quiet–make any adjustments needed to create a more comfortable environment. If you continue to have difficulty falling asleep, talk with your doctor to rule out any underlying medical conditions. 

Q: When should I seek professional help for sleep issues?

A: You should seek professional help for sleep issues if you persistently have trouble falling or staying asleep or you suspect you have an underlying medical condition or sleep disorder. 

Q: How can I gradually adjust my sleep schedule?
A: Gradually adjusting your sleep schedule involves moving your bedtime and wake time by 15-30 minutes earlier or later each day until you reach your desired schedule. Consistency is key, so stick to the new schedule even on weekends.

Q: Can exposure to natural light help fix my sleep schedule?
A: Yes, exposure to natural light, especially in the morning, can help regulate your circadian rhythm. Spend at least 30 minutes outside in the morning or use a light therapy box if natural light is not available.

Q: Is it okay to take naps while trying to fix my sleep schedule?
A: Napping can be beneficial if done correctly. Short naps (20-30 minutes) in the early afternoon can help you feel refreshed without interfering with nighttime sleep. Avoid long or late-afternoon naps as they can disrupt your sleep schedule.

Q: How does screen time affect my sleep schedule?
A: Exposure to blue light from screens can interfere with your body's production of melatonin, making it harder to fall asleep. Limit screen time at least an hour before bed, or use blue light filters and night mode settings on your devices.

Q: Can a bedtime routine help fix my sleep schedule?
A: Establishing a consistent bedtime routine can signal to your body that it's time to wind down. Activities like reading a book, taking a warm bath, or practicing gentle yoga can help relax your mind and body before sleep.

Q: How important is it to maintain a consistent wake-up time?
A: Maintaining a consistent wake-up time, even on weekends, is crucial for fixing your sleep schedule. It helps reinforce your body's internal clock and improves the quality of your sleep over time.

Q: What are some common mistakes to avoid when trying to fix a sleep schedule?
A: Common mistakes include making drastic changes too quickly, consuming caffeine or alcohol too close to bedtime, using electronic devices before bed, and having an inconsistent sleep schedule. Gradual adjustments and good sleep hygiene practices are essential for success.

Resources

"1 in 3 Adults Don’t Get Enough Sleep." Centers for Disease Control and Prevention, 16 Feb. 2016, www.cdc.gov/media/releases/2016/p0215-enough-sleep.html.

“How to Tell if Stress is Affecting Your Sleep.” Medical News Today, 5 Sep. 2018, https://www.medicalnewstoday.com/articles/322994#stress-and-sleep

Colten, Harvey R., and Bruce M. Altevogt. "Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem." The National Academies Collection: Reports Funded by National Institutes of Health, 2006, https://doi.org/10.17226/11617.

"Mold Course Chapter 2." United States Environmental Protection Agency, 6 Jul. 2022, www.epa.gov/mold/mold-course-chapter-2.

Pacheco, Danielle, and Heather Wright. “Best Temperature for Sleep.” Sleep Foundation, 16 May 2023, https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep

“Blue Light Has a Dark Side.” Harvard Health Publishing, 7, Jul. 2020, https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Nunez, Kirsten. “12 Ways to Fix Your Sleep Schedule.” Healthline, 12 Feb. 2019, https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule

St-Onge, Marie-Pierre, et al. "Effects of Diet on Sleep Quality." Advances in Nutrition, vol. 7, no. 5, 2016, p. 938–949, https://doi.org/10.3945/an.116.012336.

Suni, Eric, and Heather Wright. “How to Fix Your Sleep Schedule.” Sleep Foundation, 23 Jun. 2023, https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine

Miller, Mira. “How to Fix Your Sleep Schedule in 2023.” Verywell Health, 12 Jan. 2023, https://www.verywellhealth.com/how-to-fix-your-sleep-schedule-in-2023-7092970