How to Fix Your Sleep Schedule (and Change Sleeping Habits)

Key takeaways:

Getting your sleep schedule to run smoothly starts with consistent sleep and wake times.
Exposure to sun or bright light in the morning can help reset your body’s internal clock.
It can take longer than a week to get back to a normal sleep schedule after a disruption. If your lack of sleep affects your daily life, it may be time to talk to your healthcare provider.

Having trouble with your sleep schedule? It never seems to take much for your sleep to get out of whack. Your sleep schedule can get interrupted for a variety of reasons, like traveling across time zones or staying up late for a couple of nights.

Sleep affects your physical and mental health. That’s why it’s important to get your schedule back to normal. And the good news is, there are several ways you can fix your sleep schedule and get better sleep.

How do you fix your sleep schedule?

If your sleep schedule has gotten wonky, here are some things you can do to get back on track.

1. Be consistent

Figure out what time you need to get up and then calculate what time you would need to go to bed to get between 7 and 9 hours of sleep. Go to bed at the same time each night and wake up at the same time each morning.

As tempting as it may be to sleep in on the weekends or on vacation, you’re better off sticking to your set sleep and wake times.

2. Get some morning sun

Your body’s sleep-wake cycle runs on something called the circadian clock or circadian rhythm. This built-in clock is sensitive to light. If you expose yourself to sunlight or bright light in the morning, you’re more likely to sleep better at night. Try opening your curtains first thing or going for an early morning walk.

Resetting your circadian clock also gets your melatonin in sync. Melatonin is your body’s sleep hormone. It decreases with the morning light and increases in dim light and darkness.

3. Relax before you go to bed

Think about things that help you wind down. Maybe it’s listening to instrumental music, reading a book, or meditating. Make time to chill before you hit the hay.

Try to avoid using screens like your phone as part of your relaxation routine. And if you choose to watch TV, keep the content light rather than an intense movie or TV show.

4. Create a dark, cool environment

Your bedroom should be reserved for sleep and intimacy. Eliminate distractions like a TV, computer, or bright lights. Put your cell phone away or leave it in another room. The light from electronic devices could mess with your sleep. Avoiding your phone for 30 minutes before bedtime can help you fall asleep faster and stay asleep longer.

5. Watch what you drink

Avoid caffeinated beverages for at least 6 hours before bedtime. The same goes for alcohol. Some people may use alcohol to get back to a regular sleep schedule. But alcohol interferes with sleep cycles and can prevent you from getting good quality sleep.

Also, reduce the amount of fluids you drink before you go to bed. This will reduce the likelihood you need to get up and use the bathroom during the night.

6. Exercise during the day

Being physically active during the day can help you sleep better at night. Moderate to intense workouts seem to affect sleep quality better than light physical activity.

Just don’t engage in vigorous exercise in the evening or right before bedtime. It may interrupt your ability to get good sleep, though the evidence on this isn’t conclusive.

7. Eat earlier in the evening

People who eat an hour or more before bedtime tend to sleep better than those who eat just before they go to bed. Additionally, avoid heavy, spicy meals, which could disrupt your ability to fall asleep.

How long does it take to fix your sleep schedule?

Getting your sleep schedule back to normal won’t happen overnight. It’s going to take time for your body to adjust. If you're looking to get back on schedule, it can take longer than a week to reset your body, so make sure to stay consistent and give it time.

How much sleep do you need every day?

The amount of sleep you get is as important as the quality of your sleep. Most adults should aim for 7 to 9 hours of sleep every night.

When should you talk to a doctor about trouble sleeping?

If you’re unable to reset your sleep schedule after a week or two, it may be time to visit your healthcare provider. This is especially important if lack of sleep is affecting your daily life.

Your provider should be able to run tests or order a sleep study to see if you have an undiagnosed health condition. There are many conditions that can interfere with sleep, like chronic insomnia or sleep apnea.

Your provider can also work with you on a treatment plan that may involve taking medication or melatonin until you start sleeping better. And if you’re diagnosed with sleep apnea, your provider can prescribe a CPAP machine to help you breathe better at night.

Consider keeping a sleep diary a week or two before your appointment. This will give your provider more information about your sleep and how to help.

The bottom line

A sleep schedule that gets out of whack can be frustrating. It can make you feel grumpy and affect your productivity at work and your relationships at home. Fortunately, there are things you can do to reset your shuteye.

Start by going to bed at the same time every night and getting up at the same time every day. Make sure you get plenty of sunlight or bright light first thing in the morning. Watch what you eat and drink in the afternoon and evening. If you have trouble getting back on track after a week or two, talk to your provider. There may be something else going on that could be causing you to lose sleep.

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a content creator who focuses on acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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