Fixing a Disrupted Sleep Schedule
Can’t fall asleep at night but somehow feel like a zombie in the morning? Yeah, your circadian rhythm might be a little out of whack.
The good news? You can totally fix it with a few simple changes to your daily routine.
Here’s how to hit reset on your body clock and start sleeping (and feeling) better 👇
1. Keep a Regular Sleep Schedule
This one’s a game-changer. Try going to bed and waking up around the same time every day — yes, even on weekends (sorry 😅).
Your body has this internal clock that loves consistency. When your sleep times are all over the place, it’s like giving yourself mini jet lag every week. But when you stick to a schedule, your body knows exactly when it’s time to sleep and when it’s time to wake up.
Result? You fall asleep faster, sleep deeper, and wake up actually feeling rested. Plus, your mood and focus during the day get a major boost.
2. Soak Up Some Sun
Light is basically nature’s coffee. Getting sunlight during the day — especially in the morning — helps your body know it’s “go time.” Then, when it gets dark, your brain naturally starts winding down for sleep.
Try getting outside for a walk, workout, or even just a few minutes of fresh air. If you live somewhere gloomy or it’s wintertime, a light therapy lamp can be a total lifesaver.
3. Watch When You Eat and Move
Food: Late-night snacking might sound cozy, but heavy meals right before bed can mess with your sleep. Try to eat dinner a few hours before you hit the pillow and keep things light if you get hungry later.
Exercise: Moving your body is awesome for sleep — just not right before bed. Go for morning or afternoon workouts if you can. Late-night HIIT sessions might leave you feeling too wired to snooze.
4. Melatonin and Other Sleep Helpers
If your sleep schedule’s totally off (like from travel or night shifts), melatonin can help your body reset. It’s a hormone your body already makes — taking a small dose at the right time can help signal “hey, it’s bedtime.”
But don’t overdo it. Too much or bad timing can make things worse, so it’s smart to chat with your doctor first.
Other natural helpers worth trying:
-
Magnesium: Calms your muscles and helps you chill out.
-
Valerian Root: A natural herb that can help you drift off faster.
-
L-theanine: Found in green tea — helps you relax without feeling sleepy.
Bottom line?
Get consistent, get some sunlight, move your body, eat smart, and maybe add a little supplement support. With a bit of patience, your sleep schedule will start syncing up again — and you’ll finally wake up feeling like a human being, not a zombie 💤