How I Reset My Sleep Cycle

A Guide to Better Rest

Aeyrel Twone
3 min readJul 28, 2023
Photo by Yuris Alhumaydy on Unsplash

A good night’s sleep is essential for our overall well-being and productivity. However, sometimes our sleep cycle can get disrupted due to various factors like stress, travel, or irregular work schedules. If you find yourself tossing and turning at night, unable to fall asleep or wake up feeling groggy, it might be time to reset your sleep cycle. In this article, I’ll share effective strategies to help you fix your sleep cycle and enjoy better, more restful sleep.

Create a Consistent Sleep Schedule

The first step to fixing your sleep cycle is establishing a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves the quality of your sleep.

Limit Screen Time Before Bed

Electronic devices emit blue light, which can interfere with your body’s production of melatonin, the hormone responsible for sleep. Avoid using screens like phones, tablets, or computers at least an hour before bedtime to allow your brain to wind down naturally.

Optimize Your Sleep Environment

Create a sleep-conducive environment by making your bedroom comfortable and relaxing. Keep the room dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows to ensure a good night’s rest.

Practice Relaxation Techniques

Engage in calming activities before bedtime to relax your mind and body. Deep breathing exercises, meditation, or gentle stretches can help ease stress and prepare you for sleep.

Avoid Caffeine and Heavy Meals Before Bed

Caffeine is a stimulant that can disrupt sleep, so avoid consuming it in the late afternoon and evening. Additionally, heavy meals close to bedtime can cause discomfort and make falling asleep difficult. Opt for light snacks instead.

Get Regular Exercise

Regular physical activity can promote better sleep. However, avoid intense workouts close to bedtime, as they may leave you too energized to sleep.

Avoid Napping Too Long

While short power naps can be beneficial, napping for too long during the day can interfere with your ability to sleep at night. Limit naps to 20–30 minutes to avoid disrupting your sleep cycle.

Gradually Adjust Your Sleep Time

If you need to shift your sleep schedule significantly, do it gradually. Adjust your bedtime and wake-up time by 15–30 minutes every few days until you reach your desired schedule.

Embrace Natural Light Exposure

Expose yourself to natural light during the day, especially in the morning. Sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night.

Be Patient and Persistent

Resetting your sleep cycle takes time and persistence. Be patient with yourself and stick to your new sleep routine. Consistency is key to success.

Photo by Alexander Possingham on Unsplash

Improving your sleep cycle is essential for your physical and mental well-being. By following these practical tips and embracing healthy sleep habits, you can reset your sleep cycle and enjoy better sleep quality. Remember, it’s not about instant fixes but creating a sustainable sleep routine that works for you. So, say goodbye to sleepless nights and embrace the blissful benefits of a well-rested mind and body. Happy sleeping!



Aeyrel Twone

Hi, I'm Aeyrel. I'm a writer and storyteller with a passion for exploring the world around me. I love to write about my experiences and turn them into stories.