How to Reset Your Body Clock

Looking to fix your sleep schedule and wake up feeling refreshed every morning? While it’s tempting, napping to “catch up” on sleep isn’t always the best idea, so here are some tips for how to reset your body clock.

What is your body clock?

Your body clock is part of your circadian rhythm, 24-hour cycles that carry out essential functions, including the sleep-wake cycle.

During the day, light exposure usually causes the master clock to send signals that generate alertness, helping to keep us awake. At night, the production of melatonin is initiated, a hormone that promotes sleep - and helps us stay asleep. This allows us to have a restorative rest, while feeling active during the daytime.

What can affect your body clock?

     Your natural body clock, or sleep-wake cycle, can be disrupted by many things, including:

• Shift work

• Stress

• Traveling

• Pulling all-nighters

•  A busy schedule

While it’s common for a sleep schedule to be disrupted, a regular lack of sleep can have a negative impact on overall health. This includes memory loss, weakened immunity, high blood pressure and weight gain. The average adult need between 6-9 hours sleep a night.

So how can you stop feeling groggy, and start improving sleep quality?

How to reset sleep schedule

Here are some tips for how to reset your body clock and say goodbye to sleepless nights:

Cut Back On Naps

Many of us choose to nap to “catch up” on sleep, however, this isn’t the most effective solution. Our bodies prefer to follow a consistent sleep schedule instead.

Having said that, napping has been shown to have its benefits, including improved mood and increased alertness. However, there is a fine line; you need to keep your naps short. Manage them so they’re only 15-20 minutes, as long or frequent naps can interfere with sleep at night.

Avoid Blue Lights At Night   

Screens, eg. your laptop or phone should be avoided at night. As mentioned, your body clock is regulated by light, and blue light can trick the body into thinking it’s daytime and suppresses melatonin production. This can only make it harder to fall asleep. And stay asleep as well.

Block Out All Light

Similarly, trying to fall asleep with the lights on can be much more difficult. Instead, try sleeping in the pitch black, or blocking out as much light as possible. Dim the lights at least an hour before bed to get the body ready for sleep.

Create The Right Environment

Creating a healthy sleep environment encompasses many factors, such as:

• Blocking out noise

• Getting the temperature right

• Reducing caffeine intake, particularly after lunch (it stays in your system for about 8 hours)

• Ensuring your mattress is comfortable

• Getting breathable sheets that don’t make you overheat.

Exercise More Regularly

As well as avoiding daytime sleepiness, moderate-to-vigorous exercise can increase sleep quality for adults and reduce the time it takes to fall asleep. This decreases the amount of time people lie awake in bed at night, likely tossing and turning.  

Set An Alarm

If you want to reset your body clock, you need to stick to a regular sleep schedule, which usually means setting an alarm. Try to avoid hitting the snooze button. After 2-3 weeks, your body should naturally start to wake up at the desired time.

Try Relaxing Before Bed

Switch off the electronics and opt for different relaxation techniques instead. This could be reading a book, meditating or journaling, for example. These can help you wind your body down, reset your body clock to the right time, while giving you more energy in the day.

Know When To Get Up

Instead of stressing about sleep, and lying there tossing and turning, know when to get up and do something else. It can take time to get your body clock back to normal, so be patient. Reading a book or listening to calming music can help you unwind.

Stay Consistent

Slow, gradual changes are usually the best for having a long-term impact. So don’t try and do everything at once. Take small steps, but remain consistent and don’t give up.

Cut Back On Alcohol

You might think that alcohol puts you into a deep sleep, but in fact it decreases overall sleep quality. So, while sleep onset might be quicker, it will likely be shorter in length and more disrupted. In short, alcohol and sleep don’t mix, therefore cut back on the booze if you’re trying to regulate sleep.

Spend More Time Outdoors

If you want to restore natural sleep cycles, spending more time outside can be a good idea. This is because natural light cycles aid the body’s circadian rhythm. So whether you like walking, cycling or camping - enjoying the great outdoors during the day can help you sleep at night.

In Conclusion: Set A Routine

Building healthy habits and establishing a routine takes time, it won’t happen overnight. Be patient with yourself and remember consistency is key. Getting your body clock back on track requires you to follow consistent sleep patterns, but it’s important you take the necessary steps. Sleep is vital to your health - as important as good nutrition - so it’s time to make it a priority.