
When your internal clock is functioning normally, it lets your body know when it’s time to sleep and get up. But there are many things that can disrupt that internal clock, and it can be tough to reset once it’s out of whack.
Resetting your sleep cycle takes time and patience, but it can have a huge positive impact on your physical and mental health. Here are 13 tips for creating a healthy sleep routine:
- Establish set times for sleeping and waking.
- Get a dose of natural sunlight during the daytime.
- Avoid long afternoon naps.
- Engage in some form of exercise each day.
- Stick to a regular work shift if possible.
- Avoid large meals right before bedtime to prevent acid reflux and heartburn.
- Limit alcohol and caffeine intake, especially after 5 p.m.
- Drink chamomile tea or some warm milk before bed to help you relax.
- Invest in quality mattresses and pillows.
- Keep your room temperature at a comfortable level.
- Use a dimmer or low-wattage lamp to minimize indoor lighting at bedtime.
- Turn off electronic gadgets, such as smartphones, laptops, tablets, and television, at least one hour before sleeping.
- Filter out noise by using a white-noise machine to block sound at night.
What can disrupt your sleep cycle?
Your sleep cycle can be disrupted by a variety of factors, including:
What are signs your biological clock is off?
An inconsistent sleep schedule can throw off your circadian rhythm, or biological clock. Signs and symptoms may include:
- Difficulty falling asleep
- Waking up during the sleep cycle
- Waking too early and being unable to go back to sleep
- Daytime sleepiness
- Nausea
- Memory loss
- Depression
- Metabolic syndrome
- Weight gain
What are the effects of sleep deprivation?
In adults, short-term effects of sleep deprivation include:
- Increased stress
- Grogginess
- Inability to handle tasks that require skill and concencentration, such as driving and handling heavy machinery
- Emotional distress and irritability
- Mood disorders
- Problems with memory and concentration
Chronic sleep deprivation can lead to:
- High blood pressure
- Heart disease
- Increased cholesterol levels
- Obesity
- Diabetes
- Gastrointestinal issues
- Hormonal imbalances
Studies have shown that sleep deprivation can have long-term health consequences. So it’s vital to create a regular sleep routine and stick to it to the best of your ability.

SLIDESHOW
Sleep Disorders: Foods That Help Sleep or Keep You Awake See SlideshowHealth Solutions From Our Sponsors
Sleep Advisor. 11 Easy Tips to Help You Reset (Fix) Your Sleep Schedule Today. https://www.sleepadvisor.org/how-to-fix-sleep-schedule/
Top How Do I Reset My Sleep Cycle Related Articles
20 Tips to Beat Insomnia
Good sleep hygiene leads to better sleep. Avoid insomnia and sleep better by minimizing stress, exercising, and taking proper naps. Learn the health benefits of good sleep. Discover how pets, allergies, electronics, and other distractions can rob you of a good night's sleep.Sleep Disorders: Foods That Help Sleep or Keep You Awake
Need more shut-eye? Your late-night cravings could be keeping you from a good night’s sleep. Should you drink green tea before bed? Learn about the snacks that raise melatonin, your sleep hormone, through tryptophan, and find out why whole-grain and high-protein dinners might help you sleep better.How Much Sleep Does an Adult Need?
Getting meaningful and adequate sleep is also very important for adults to function properly. The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommends that every person over the age of twenty sleep seven or more hours a night.Problem Sleepiness
When sleepiness interferes with daily routines and activities, or reduces the ability to function, it is called "problem sleepiness." A person can have problem sleepiness without realizing it. Symptoms of problem sleepiness include: consistently don't get enough sleep, or poor quality sleep, fall asleep while driving, struggle to stay awake when inactive (like watching TV or reading), have difficulty paying attention or concentrating at work, school, or home, have poor performance problems at work or school, have difficulty remembering things, have slowed responses, have difficulty controlling your emotions, and/or if you have to take naps on most days.What Are the Signs and Symptoms of Sleep Deprivation?
How do you know if you are deprived of sleep? Learn the signs and symptoms of sleep deprivation.Sleep Disorders (How to Get a Good Night's Sleep)
A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. The National Institutes of Health recommend about 7-9 hours of sleep each night for older, school-aged children, teens, and most average adults; 10-12 for preschool-aged children; and 16-18 hours for newborns. There are two stages of sleep; 1) REM sleep (rapid-eye movement), and 2) NREM sleep (non-rapid-eye movement). The side effects of lack of sleep or insomnia include:- Irritability
- Tiredness
- Feeling sleepy during the day
- Concentration or memory problems
Lack of sleep and insomnia can be caused by medical conditions or diseases, medications, stress, or pain. The treatment for lack of sleep and insomnia depends upon the cause.
Sleep Cycle
Sleep is a mystery to many of us, but scientists know quite a bit about how it affects us. Here's what happens to your body when you fall asleep.Sleep Quiz
Take our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!Sleep Deprivation
Think you may have sleep deprivation? Whether short term or long term, sleep deprivation can cause trouble. From weight gain to back pain to pimples, sleeplessness can play havoc on your body’s good health. Learn how sleep deprivation causes problems with vision, sex drive, concentration, and various other mental and physical tasks. Discover some tips to fight sleep deprivation as you learn how to spot the symptoms.What Are the Symptoms of Shift Work Sleep Disorder?
A person may have trouble adjusting to a new shift that falls between 7 pm and 6 am. For a few weeks, the person does not face any sleep issues after getting seven to eight hours of sleep during any time of the day.Why Am I Having Trouble Sleeping at Night?
Having repeated difficulty with sleep initiation, maintenance or poor quality of sleep that occurs despite adequate time and opportunity for sleep, resulting in some form of daytime impairment is called insomnia.Xywav (calcium, magnesium, potassium, sodium oxybates)
Xywav is a prescription medicine used to treat the symptoms of narcolepsy in adults and children 7 years of age or older. Serious side effects of Xywav include breathing problems, mental health problems, and sleepwalking.