How to Fix Your Sleeping Schedule

Co-authored by Alex Dimitriu, MD

Last Updated: September 29, 2024 References

If your sleep schedule is erratic, or just not where you want it to be, there are ways to get it back on track. In many cases, setting a pre-sleep routine, adjusting some daytime habits, and developing an awareness of your particular sleep needs will help. With a little planning, you can get to sleep easier, get the right amount of sleep, and wake feeling well-rested.

Part 1

Part 1 of 3:

Setting your Sleep Schedule

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If you are having trouble falling asleep, or staying asleep, ask yourself some initial questions: How much do I normally sleep? When do I normally sleep? Why do I think my sleep schedule needs adjustment? What sleep schedule would I like to follow? Answering these questions will help you begin to improve your situation.
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Once you have decided on a sleep schedule, be consistent about following it. Try to go to sleep at the same time each night. Sometimes we can't avoid schedule interruptions, but try not to stay up or sleep in much later than your scheduled times, even on weekends. The more persistent you are about sticking to your schedule, the better your chance of improving your sleep.^{[1]
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Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.}
- This includes not hitting the snooze button. Although it can be tempting, snoozing a bit longer doesn't really add to the quality of your sleep, and it disturbs your schedule.
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You should alter your sleep schedule over time in small increments to improve the chances that the changes will work. For instance, if you have been going to sleep at 11:00, and decide that you want to go to sleep at 10:00, don't jump back the whole hour on the first night. Instead, try going to bed for a few nights at 10:45, then a few at 10:30, then a few at 10:15, before hitting your goal of 10:00.
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Keep a sleep journal. This can be as simple as jotting down a record of when you go to sleep and when you wake up each day.^{[2]
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Research source} Doing so while trying to decide on a sleep schedule can help you figure out your needs. Keeping one while you are trying to adjust your schedule helps you determine if it is working.
- If you are trying to figure out how many hours of sleep you need, use the sleep journal entries from a period of a few weeks to find your average number of hours of sleep per night.

Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

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Which of the following best describes your nighttime routine?

Most nights, I scroll on my phone or look at emails before dozing off.

I spend a long time laying in bed before going to sleep.

I’m usually doing chores or work right before turning out the light.

I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate.

Part 2

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Adjusting Habits to Improve your Sleep

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Have the right food and drink at the right time. The food and drink you consume, and when you have it, can impact your sleep.^{[3]
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Mayo Clinic
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Go to source} To get the best sleep you can, eat well throughout the day, starting with a healthy, balanced breakfast.
- Don't eat too much at night. Your last meal should be no less than 2 or 3 hours before your bedtime.
- Small, healthy snacks make the best choices if you need something before sleep.
The effects of coffee and other caffeinated products, nicotine, and other stimulants can last for hours, so avoid them later in the day.^{[4]
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Mayo Clinic
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Go to source} And while depressants like alcohol can initially make you feel sleepy, they can actually disturb your sleep. ^{[5]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Regular exercise helps you fall asleep easier and achieve deeper sleep.^{[6]
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Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Avoid exercising too close to bedtime (within a couple hours of it), however, as its stimulating effects might keep you awake.^{[7]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Long naps can interfere with your ability to get restful sleep. Limit any nap you take to a half-hour or less.^{[8]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Part 3

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Maintaining your Sleep Schedule

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Set a pre-sleep routine to achieve and maintain a regular sleep schedule. Doing the same things each night before you go to sleep will help mentally and physically prepare you for it.^{[9]
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Mayo Clinic
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Go to source}
- Your pre-sleep routine could incorporate a bath, reading a book, relaxing music, and other things that help you unwind.
- Some people find it helpful to use aids to lessen outside distractions, like ear plugs, the white noise of a small fan, or soft, calming music.^{[10]
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- Whatever your routine, make sure that you are comfortable. For some, this means thinking about altering a mattress, pillow, bedding, etc.^{[11]
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If you are trying to fall asleep and still haven't after a quarter of an hour, get up and do something that relaxes you until you feel tired again.^{[12]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} Tossing and turning while you're not tired or have something on your mind will not get you to sleep.^{[13]
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Expert Source

Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.}
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Use light to your advantage. Your body naturally responds to lighting conditions and will adjust sleep accordingly. This means that getting plenty of light in the morning and during the day, then keeping the lights dim at night will help you sleep and wake up consistently.^{[14]
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- Turn on the lights or open the curtains as soon as you wake up.
- Wearing sunglasses later in the day dims light, which can help you becomes sleepy.
- Avoid making television, computers, tablets, smartphones and similar devices part of your pre-sleep routine, as the light from electronic screens disrupts the body's inclination to sleep.^{[15]
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  Alex Dimitriu, MD
  Sleep Specialist
  
  Expert Interview. 16 October 2019.} Moreover, some research suggests that the distractions of screen-time interaction have a similar effect.^{[16]
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  Mayo Clinic
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If you have tried to fix your sleeping schedule and can't, or if you feel that your schedule is extreme in some way, seek expert medical advice.^{[17]
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Question

How long does it take to get used to a new sleep schedule?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

It's different for everyone. For people who have really poor sleep or are poor sleepers, it might take up to two weeks to adjust to a new schedule. People who are very dense, heavy sleepers who can sleep on demand will tend to adjust sooner, sometimes as little as four days.

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