Our sleep schedules can become disrupted whenever our daily routine changes. This commonly happens during Daylight Saving Time (DST) shifts, when traveling across time zones (jet lag), or even when lifestyle habits fluctuate. These disruptions affect our circadian rhythms, the body’s internal clock that regulates sleep, energy, and overall health.

Light exposure plays a key role: sunlight tells your brain it’s time to be alert, while darkness signals the body to prepare for sleep. But when sunrises and sunsets suddenly shift, your natural rhythm may fall out of sync. The good news? With the right strategies, you can reset your sleep schedule and improve rest.

1. Adjust Your Bedtime Gradually

If you’re trying to go to sleep earlier or later, make small adjustments (15–30 minutes at a time) rather than sudden changes. Consistency is key, going to bed and waking up at the same time every day helps strengthen your circadian rhythm.

2. Avoid Exercising Too Close to Bedtime

Exercise improves sleep quality, but vigorous workouts within an hour of bedtime can make it harder to fall asleep. Opt for stretching, yoga, or light walks in the evening instead.

3. Mindful Eating for Better Sleep

What you eat (and when) directly impacts rest. Avoid these foods close to bedtime:

    • Sugary foods → spikes in blood sugar may reduce sleep quality
    • Spicy or acidic foods → can trigger heartburn or reflux
    • Heavy, fatty meals → harder to digest, may cause indigestion
    • Water-rich foods → can cause frequent bathroom trips

Instead, choose sleep-friendly foods like almonds, walnuts, kiwi, turkey, fatty fish, or chamomile tea, which support melatonin production and relaxation.

4. Practice Meditation & Relaxation

A calm mind makes it easier to fall asleep. Research shows mindfulness meditation reduces insomnia, fatigue, and stress. Try incorporating 10–15 minutes of guided meditation or deep breathing into your nighttime routine.

5. Reduce Screen Time Before Bed

Blue light from phones, laptops, and TVs suppresses melatonin, delaying sleep. Aim to unplug 2–3 hours before bedtime, and use warm light settings or blue-light-blocking glasses if you must use devices.

6. Limit Caffeine in the Afternoon & Evening

Caffeine’s effects can last up to 6 hours. To avoid restlessness, stop drinking coffee, tea, or energy drinks after early afternoon. For a soothing nighttime alternative, try herbal teas like chamomile or passionflower.

7. Other Helpful Tips

    • Get morning sunlight to reset your circadian rhythm
    • Keep your bedroom cool, dark, and quiet
    • Use blackout curtains or sleep masks when adjusting to new time zones

Conclusion

Resetting your sleep schedule after a time change, DST shift, or jet lag takes consistency and healthy habits. By adjusting your bedtime, being mindful of diet and exercise, and reducing screen exposure, you can realign your body’s natural rhythm.

For further information on issues that can affect sleep, please refer to these resources on our website: 

If long-term sleep disruption continues, consult a doctor to rule out underlying conditions.