Skip to content
My WebMD Sign In, Sign Up

Sleep Disorders Health Center

Font Size

10 Ways to Reset Your Sleep Cycle

By Camille Peri
WebMD Feature

Travel, shift work, or even a few nights up worrying can upset your sleep. They can throw off your circadian rhythm, the internal clock that controls when you sleep and wake.

You don't have to take sleep problems lying down. Try these 10 tips to get your sleep cycle back in sync.

Recommended Related to Sleep Disorders

He Slept, She Slept: Sex Differences in Sleep

Anna and her husband go to bed at the same time. That’s the only part of their sleep routine that they have in common. "We have very distinct sleep patterns and sleep issues," says Anna, 42, who asked that her last name be withheld for privacy. “My husband tends to fall asleep easily but he wakes up incredibly early. I have trouble falling asleep." The couple, who teach at the University of Virginia in Charlottesville, have learned various coping strategies so that they can both get enough sleep...

Read the He Slept, She Slept: Sex Differences in Sleep article > >

1. Use Bright Light in the Morning

Your body's clock is "set" by cues like light, darkness, and when you eat or exercise. Light is the strongest of these cues. It tells your brain whether it's night or day, and that tells you when to sleep.

When you wake up, turn on bright lights and throw open the curtains to bring in daylight.

2. Dim the Lights in the Evening

Too much light at night pushes your sleep time later. To cut down on light at night:

  • Keep lights low near the end of the day. Turn off bright overhead lights.
  • Ban laptops, tablets, cell phones, and TVs from your bedroom -- and don't use them in the hour or so before sleep. "Our eyes are most sensitive to the bluish light that electronic screens emit," says Yo-El Ju, MD, of the Washington University School of Medicine in St. Louis, Mo.
  • If you're on the overnight shift, wear sunglasses from the time you leave work until you get home.

3. Time Your Meals

When you eat may affect your internal clock, according to Harvard researchers who tested that on animals. They suggest that shifting meal times may help people handle changes in time zones or work schedules.

Say you are traveling from the U.S. to Japan -- an 11-hour time difference. If you fast for 16 hours, about the length of the flight, and then eat as soon as you arrive, it could ease jet lag.

At home, keep a regular routine for meals and exercise. That helps steady your internal clock and your sleep.

Go to bed and get up at about the same time, too, even on weekends.

4. Limit Your Time in Bed

If you lie awake when you're in bed, temporarily restricting your sleep may give you better, deeper sleep.

First, log the hours you sleep each night for a week or two. Average them out. Let's say that you sleep about 4 hours a night. If you need to get up at 6 a.m., start going to bed at 2 a.m.

Don't nap during the day. "You want to build up your sleep drive," Ju says. Once you're sleeping solidly the whole 4 hours you're in bed, gradually move your bedtime 15 minutes earlier until you're back on track. Aim for at least 7 hours of sleep a night.

5. Limit Caffeine

You may be tempted to use caffeine to get over the afternoon hump. Don't. Instead, avoid caffeine after lunch. It can affect your sleep that night.

Today on WebMD

fatigued senior woman
We’ve got 10 tips to show you how
Man snoring in bed
Know your myths from your facts.
 
Young woman sleeping
What do your dreams say about you?
woman eith hangover
It’s common, and really understood.
 

Is This Normal? Get the Facts Fast!

How Many Hours Did You Sleep Last Night?
Is that amount of sleep typical for you?
Did you get enough sleep to feel alert today and function at your best?

Get the latest Sleep Disorders newsletter delivered to your inbox!


or
Answer:
0-6
7-8
9+

Your level is currently

You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or other conditions affecting your sleep.

Sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

Since you usually get too little sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping, have insomnia, or have other sleep disorders.

Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

It's good that you usually do get more sleep, since sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

You say you are able to function well with fewer than seven hours of sleep. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

It's good that you usually do get more sleep because sleep deprivation can have both short- and long-term consequences. Learn more about the health consequences of sleep loss. And if you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

It's not surprising you feel that you're not functioning at your best today. Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep — whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours.

Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have difficulty sleeping or have insomnia or other sleep disorders.

Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's important to keep your bedtime and routine consistent every night and wake up around the same time every morning.

Click here to read more about the importance of sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep this amount, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?

Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and wake time — often is the key to getting the quality sleep night after night that your body needs for optimal health. Since you usually sleep longer, if you often aren't feeling your best, you should consider talking to your doctor. Could you have an underlying condition? Are you feeling anxious or depressed? Have you taken medication that disrupted your sleep? Do you or could you have sleep apnea? Or do you naturally require a little bit more sleep?

Although sleep is crucial for optimal health, some research suggests that sleeping too much can also have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health. Whether your sleep routine involves taking a warm bath, reading a book, or meditating, it's also important to keep bedtime consistent and wake up around the same time every morning.

Although sleep is crucial for optimal health, some research suggests that sleeping too much can have negative consequences. Learn more about sleep. If you're concerned about having trouble falling asleep, staying asleep, or sleeping too much, assess your risk for a sleep disorder.

It's unfortunate you're not functioning at your best today. You say you had a good quantity of sleep last night, but maybe the quality of your sleep is not as good as it could be? Having a good sleep routine — including a consistent bedtime and waking up at the same time — often is the key to getting the quality sleep night after night that your body needs for optimal health.

Since you usually get less sleep, please talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia, another sleep disorder, or conditions affecting your sleep.

Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

It's wonderful that you got a good night's sleep last night. Many people struggle to do so. Having a good sleep routine often is the key to getting the quality sleep night after night that your body needs for optimal health.

Since you usually get less sleep, talk to your doctor about your sleep patterns. Poor quality sleep can affect many areas of your life and health, and your doctor may be able to help you if you have insomnia or another sleep disorder or conditions affecting your sleep.

Learn more about the health consequences of sleep loss. If you're concerned about having trouble falling asleep or staying asleep, assess your risk for a sleep disorder.

SOURCES:

Centers for Disease Control and Prevention (CDC). Effect of short sleep duration on daily activities--United States, 2005-2008. MMWR Morb Mortal Wkly Rep 2011; 60:239.

Carskadon, MA, Dement, WC. Normal Human Sleep: An Overview. In: Principles and Practices of Sleep Medicine, Fifth, Kryger, MH, Roth, et al. (Eds), Elsevier Saunders, St. Louis, MO 2011. p.16.

Harvard University: "Sleep, Performance, and Public Safety."

Did You Know Lifestyle Choices
Impact Your Sleep?

Use the WebMD Sleep Tracker to track
your ZZZs over time.

Get Started

This tool is intended only for adults 18 and older.

Start Over

Step:  of 

Young woman sleeping
Quiz
Cannot sleep
Video
 
child sitting in bed
Article
Woman with insomnia
Quiz
 
nurse sleeping
ARTICLE
Foods That Help Or Harm Your Sleep
SLIDESHOW
 
Insomnia 20 Tips For Better Sleep
Slideshow
Pain at Night
ARTICLE