How to fix sleep schedule

How to Fix Sleep Schedule: 7 Helpful Tips

It could be your body clock, your sleeping habits, or your work schedule that could mess with your sleep. The 24-hour sleep-wake cycle is called the circadian rhythm. An imbalance in rhythm could be the major reason for disturbed sleep. Knowing how to fix your sleep schedule will help you reset the internal clock. 

In this article, we will explore how long is a sleep cycle, what is sleep rhythm, how to reset sleep schedule, how to reset circadian rhythm, what are the common causes of a disturbed sleep cycle, and some helpful tips that will allow fixing sleep schedule the right way.

A young man disturbed by morning alarm clock set to fix sleep schedule

How Normal Sleep Cycle Works

Did you know there are 4 stages of a sleep cycle? And are you aware of your sleep clock? You might want to know, everyone has a different sleeping habit and your sleep cycle might vary depending on what you do during the day. 
Coming back to your sleep cycle the 4 stages of sleep are defined as:

Stage 1:

It is the initial stage that lasts up to 5 mins. Here, the brain cells begin to slow down but any kind of disturbance can break your sleep easily.

Stage 2:

It lasts up to 10-60 minutes, and here the person moves into a deep slumber. As the body enters a more subdued state, the temperature also drops. A person mostly spends their time in stage 2. 

Stage 3:

Also called the slow-wave sleep, the 3rd stage lasts for 20 – 40 mins. This is when a person sleeps deeply and waking them up can be quite a challenge. Experts believe that in this stage, the body restores and grows. It also supports the immune system and contributes to all the creative thoughts and ideas. 

Stage 4:

This is the last stage which lasts for 10-16 minutes. A person enters this stage after sleeping for 90 minutes. It mostly occurs in the second half of the night, and this is where a person dreams vividly. Around 25% of sleep in adults sleep happens during this stage.

What Are the Common Causes of a Disturbed Sleep Cycle?

Have you ever wondered why you can’t sleep? It could be the lights, the physical exertion, the environmental reasons that might disturb your sleep routine for good. Let’s explore some of the common causes of sleep deprivation. 

  • Insomnia 
  • Abnormal sleep cycle 
  • Uncomfortable mattress 
  • Anxiety & restlessness 
  • Depression 
  • Snoring partner 
  • Uncomfortable lights 
  • Body pains 
Sad depressed young woman hugging pillow lying in bed. sign of disturbed sleep cycle

These issues can easily disturb your sleep cycles and prevent you from having a good night’s sleep. You can fix a sleeping schedule and follow it religiously, and do not worry about how to fix your sleep schedule in one day. It will take some time, but eventually, you will set up a healthy routine. 

How to Fix a Sleep Schedule

Asking yourself how to fix a broken sleep schedule is easy, but realizing that you are habitual of living in one is another story. Before you look for answers, are you aware of your sleep cycles? You might find many solutions that will suggest you reset your body clock or practice circadian fasting, but is it what you really need? 

Let’s explore some essential points you should know about your sleep-wake cycle. 

Sleep Calculator:

Do you know how many hours of sleep you get every day? What is your 48-hour sleep cycle? Do you prefer an afternoon nap? If you know the answer to these questions, then you know your daily requirement of sleep. 


The amount of sleep pie chart illustration
Bed illustration
Clock illustration

How Much Sleep Do I Need?

Understand your sleep cycle:

Try to find out if you are or aren’t a night owl if you like sunrise or sunsets. This would give you a fair idea of your sleep cycle. If you are someone who likes to sip their morning tea with the rising sun then, you have your answer. 

Do you know your nap length and how it works? Read our blog to know more about your nap length.

Build a schedule:

Now that you are aware of your sleeping schedule, you can easily build a schedule according to it. If you are an early sleeper then you should find a schedule that doesn’t let you stay awake late at night. Try to follow this schedule and indulge in healthy sleep patterns.  

How to Practice a Healthy Sleep Schedule

Fixing a messed-up sleeping schedule isn’t that easy. After understanding your sleep cycle and setting various types of sleep schedules, you’ll finally find the one that works for you. 

After you have found the one schedule that fits your habits, you can follow these simple steps to practice this schedule regularly. 

  • Stick to the schedule: Follow your schedule religiously. Make sure you adjust your timetable according to your sleep schedule. 
  • Pay attention to what you eat: There is no doubt when people say, ‘you are what you eat’. Your eating habits define your activities, interests, and sleep-wake patterns. Make sure you eat foods that adjust according to your sleep schedule. 

Did you know which foods can help you sleep better? If not, then you can read our blog on foods that help you sleep

  • Create a calm environment: whether it’s daytime or nighttime, you need a calm environment to sleep peacefully. It would be better to find a quiet and comfortable room to sleep in. 
  • Practice healthy habits of sleeping: Rome wasn’t built in a day. Hence you need to be patient with your schedule too. Practice is the only buddy that will help you to find the best way to reset your sleep schedule.  

Tips for Better Sleep 

Staying up all night to fix sleeping patterns won’t be enough. You’ll have to follow some tips and schedules to fix your disturbed sleep pattern. Whenever in doubt, follow these simple yet effective tips. 

1. Set the right light

Improper light can be the reason you keep tossing and turning all night. Did you know, dim blue light helps you to sleep better? Melatonin, the sleep-inducing hormone, is activated with darkness. So if you want to know how to change sleeping habits, try changing the lighting in your room.  

A young man staring at the light of the lamp beside his bed

2. Physical exercise

The best way to reset your internal clock is to get some action. Exercising is healthy for the body and can be highly effective in helping you to sleep. This could be a better way to fix the sleep schedule permanently. 

3. Meditation

Don’t forget to calm your mind. Physical exercise might be necessary for the body, but a calm mind is directly responsible for a good night’s sleep. Creating a relaxing ritual might help you in getting rid of the negative thoughts. So pick an activity that you like, yoga, meditation, deep breathing, etc. 

4. Aromatherapy

What’s in the air? You might want to ask this question. Aromatherapy is proven to help you relax your mind and induce sleep. There are many essential oils like lavender, camomile, etc. that can give you a good night’s sleep. So the next time you can’t sleep, try these!

A bottle of essential oil for sleep on a table

5. Avoid noises 

Asking how to change your sleep schedule won’t help you, but cutting down the noises would. Most people find it hard to sleep in a noisy environment. So if you are looking forward to sleeping like a log, then turn down the volume. 

6. Be comfortable 

It’s all about the comfort zone. If you have a sagging mattress or an uncomfortable sleeping room, you’ll keep tossing and turning all night. What you can do here is see if you have the right mattress. Did you know, sleeping on a firm mattress can help you get the required rest? To get back into your normal sleep cycle, you can first try to get comfortable. Pick a room that is cozy enough to give you proper rest. 

7. Avoid digital interaction   

We all have the habit of scrolling through social media platforms before sleeping. But did you know that the lights coming from the phones push your sleep back by 12 mins? Try avoiding all digital devices at least for an hour before you go to bed. 

If you wish to explore more tips to sleep better, then read our blog in 25 tips to sleep better!

8. Skip naps

Another reason why you can’t sleep would be the afternoon naps. These naps hold the power to mess with your easy sleep schedules. How? When you doze off during the day, the night sleep time gets used up, which results in poor or no sleep during the night. So, you might want to avoid these day naps to regular your sleep cycle.  

Summing It Up 

Changing sleep patterns might not be that easy, but nothing’s not impossible. Practicing a good sleep schedule can help you get your sleep on track. We hope these tips will help you find what works for you. If not, then keep exploring until you find the perfect schedule that fits your habits and your sleep cycle. 


Why do sleep schedules get off track?

This could be because of your daily schedule. If you have long working hours or work a night shift, it could easily mess with your sleep schedule. Stress, on the other hand, can also be a contributing factor. 

How long does it take to fix a sleep schedule?

There is no snap, and it’s done. It can take up to weeks to set your sleep schedule. So an all-nighter to fix a sleep schedule won’t work. The key point here is to keep practicing. 

What is a sleep clock, and how does it work?

Also called circadian rhythm or biological clock, it accounts for the sleep-wake cycle during the day. It works by calculating the number of hours you spend sleeping and staying awake. 

How to fix a sleep schedule after an all-nighter?

An all-nighter can be tough if you are not habitual to it. What you can do is, do not let it get to your head. Rest during the day, but make sure you do not use up all the sleep juice in the day. You can go to bed early to fix an all-nighter. 

Why is a regular sleep schedule important?

It is important to keep your body healthy. Sleep is the biggest reason for a person’s well-being. If your sleep is disturbed, you might feel stressed often. 

What indicates you have a disturbed sleep schedule?

When you find it hard to sleep during the night and sleep during the day even when your daily schedule requires you to stay awake. When you are highly stressed, when you have insomnia or any other sleeping issues, it’s a clear indication that your sleep schedule is disturbed.