How to Fix Your Sleep Schedule 

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Having a sleep schedule is an integral part of excellent sleep hygiene. If yours has fallen apart due to travel, a new baby or anything else, read on to find out how to get back on track.

What is a Sleep Schedule?

A sleep schedule is a consistent routine of going to bed and waking up at the same time every day. Your body’s internal clock, known as your circadian rhythm, controls your sleep-wake cycle. 

Importance of a Sleep Schedule

To reap the full benefits of cellular renewal, detoxification and mental integration, most adults generally need between seven and nine hours of sleep nightly. When you have a consistent sleep schedule, your circadian rhythm becomes regulated, making it easier to fall asleep and wake up at the same time every day. Your brain knows it’s time to slow down and your body readily starts to relax enough to fall asleep, which allows you to get more restful sleep more easily.

Circadian Rhythm and Sleep Schedules

Your circadian rhythm is a 24-hour biological cycle that responds primarily to lightness and darkness; it influences everything from sleep patterns to hormone balance and digestion. When your circadian rhythm is out of sync, it can lead to sleep-wake disorder, which may resemble insomnia. Disregulated circadian rhythms can also lead to mood disorders such as seasonal affective disorder (SAD).

Benefits of a Consistent Sleep Schedule

We already know why it’s essential to have a sleep schedule. Curious about some of the more specific benefits? Read on.

Improved Sleep Quality and Duration

Your body becomes accustomed to a regular sleep routine, making it easier to fall and stay asleep throughout the night. This leads to better sleep quality and duration, which can positively impact your overall health and well-being.

Enhanced Cognitive Function and Productivity

Toxins are a result of normal metabolic processes in the body. One of the critical functions of sleep is to remove these toxins from the body, including those built up in the brain. Some of these toxins that build up in the brain are implicated in conditions such as Alzheimer’s.

Strengthened Immune System

When you get enough sleep, your body has the opportunity to repair and regenerate, which can boost your immune system. A 2022 study published in the Journal of Experimental Medicine found that sleep impacts the environment where white blood cells—the cells that fight off infections—form, develop and grow. Additionally, sleep reduces inflammation, which is implicated in many chronic and acute conditions.

Reduced Risk of Chronic Diseases (Obesity, Diabetes, Heart Disease)

A consistent sleep schedule can also reduce your risk of chronic diseases like diabetes, heart disease and obesity. During sleep, your blood pressure and heart rate fall, hormones such as estrogen and testosterone are made and toxins are processed by your liver. A 2019 study found that for each hour of variability in sleep schedule, a person’s risk of developing a metabolic disorder rose 27%, highlighting the need for regular, not just enough, sleep.

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How to Adjust your Sleep Schedule

If you need to adjust your sleep schedule, there are several steps you can take to make the transition easier.

Assessing your Sleep Needs

The optimal amount of sleep you need depends on age, lifestyle and genetic factors. Generally, most adults need between seven and nine hours of sleep nightly. To help you assess your specific sleep needs, Harvard Health recommends paying attention to your sleepiness during the day and keeping a sleep diary.

Setting a Consistent Bedtime and Wake-up Time

The basis of a sleep schedule is having a consistent bedtime and wake-up time. This consistency helps regulate hormones like cortisol, which affect how sleepy or awake you feel. And it’s not just the consistency that counts. Studies have shown that going to bed earlier rather than later has more favorable health outcomes, including a decreased risk of obesity

Optimizing your Sleep Environment

Cool, dark, comfortable and quiet environments help you get the most out of your hours of sleep. To achieve these things, you can use fans, white noise machines, blackout curtains or sleep masks.

Avoiding Sleep Disruptors 

Avoiding sleep disruptors, such as caffeine, electronics and late-night meals as much as possible can promote more restful sleep. If you consume caffeine, stopping around midday is a good idea. Likewise, avoiding both blue light from electronics and eating within one hour of sleep can help you fall asleep and stay asleep. A 2021 study in the British Journal of Nutrition found that eating within an hour of sleep resulted in a twofold increase in waking up after falling asleep.

Couples with Conflicting Sleep Schedules 

Even if your life and relationship goals align, your sleep schedules might not. Sleeping next to a partner can be amazing. However, conflicting sleep schedules don’t have to mean disaster for your relationship. Here are a few ideas on how to work with differing sleep schedules.

Prioritize Time Together

If you are in a relationship with conflicting sleep schedules, it’s essential to prioritize time together. Set aside time during the day or evening to spend together, even if it’s only for a short period. This can help maintain a strong connection and prevent feelings of isolation or resentment.

Consider Sleeping Separately 

Have you ever heard of a sleep divorce? It’s when a couple decides to sleep separately. This could be beneficial if one person snores loudly and the other is sensitive to noise or if the two have different sleep schedules.

Plan Time for Intimacy 

It’s also important to plan time for intimacy. When your sleep schedules don’t align, finding time for physical intimacy can be challenging. Make a conscious effort to plan time for intimacy, whether in the morning, afternoon or evening.

Learn to Enjoy Your Alone Time

If you find yourself alone for a few hours in the morning or evening because your partner has a  different sleep schedule, you could use the time for self-care activities, such as reading, yoga or meditation. This can help you feel more relaxed and rejuvenated, allowing you to enjoy your time together even more.

Tips for Maintaining a Sleep Schedule

Consistency is Key

Consistency will make maintaining a sleep schedule so much easier. Stick to your routine every day, even on weekends and holidays. This will help keep your circadian rhythm consistent, making it easier to fall asleep and wake up at the same time every day.

Implement a Regular Exercise Routine

Regular exercise can help you sleep better, as it helps reduces stress and anxiety, which can interfere with sleep. Aim for at least 30 minutes of exercise daily and try to wrap up your workout at least 60-90 minutes before bedtime (unless you’re doing restorative yoga or something similar).

Cut Down on Evening Screen Time

Harvard Health recommends avoiding screens two to three hours before bed. Any form of light, especially blue light from screens, suppresses melatonin production, making it harder to sleep.

Have a Bedtime Routine

People are creatures of habit, which also goes for sleep routines. Having a relaxing ritual that you start an hour or so before bedtime gives your mind and body cues that it’s time to slow down. Ideas to include in bedtime rituals include journaling, meditation or bathing.

Seeking Professional Help for Sleep Disorders

If you have trouble maintaining a sleep schedule, despite your best efforts, consider seeking professional help. A sleep specialist can help diagnose and treat sleep disorders, such as insomnia or sleep apnea, which can interfere with sleep.


How long does it take to adjust to a new sleep schedule? 

It depends. A good rule of thumb is to adjust your bedtime or wake-up time by 15-30 minutes each day, so it depends on how big of a shift you are making. If you are trying to go to bed two hours earlier than usual, it might take four to eight days to get there and then another few days for your body to recognize it as the new normal. Stick to your daily routine, even on weekends and holidays, to make the transition easier.

Is pulling an all-nighter going to fix my sleep schedule? 

Nope. Pulling an all-nighter is not an effective way to fix your sleep schedule. It can actually make it worse by disrupting your circadian rhythm and causing sleep deprivation.

Should I just stay awake if I can’t sleep? 

No, staying awake is not advisable if you can’t sleep. This can lead to sleep deprivation and make it harder to fall asleep in the future. Instead, get up and do a relaxing activity, such as reading or listening to music, until you feel sleepy.

Can melatonin fix my sleep schedule? 

Melatonin can help regulate your sleep-wake cycle and make it easier to fall asleep and wake up at the same time every day. However, talking to your doctor before taking melatonin is essential, as it can interact with other medications and has potential side effects.

The Takeaway

A consistent sleep schedule is essential for good health and well-being. Following the tips outlined in this article, you can adjust your sleep schedule and maintain a healthy sleep routine. Remember, consistency is key, and with patience and persistence, you can achieve a healthy sleep schedule that works for you.

Jessie Gellings

Jessie Gellings is a freelance writer, registered nurse, and student of the American Medical Writers Association.  She specializes in supporting women-led, health-focused organizations. When she's not writing, you'll find Jessie wandering in wild places, singing, and cooking.