Your sleep schedule is wrecked. Maybe it's the weekend, maybe it's stress, maybe it's just gradual drift. Here's how to get back on track in 7 days.
Pick a wake-up time that works for both weekdays and weekends. This is your anchor. Set an alarm and get up. Get bright light within 30 minutes. Don't nap.
Morning: 10-30 minutes of bright light within 1 hour of waking. Evening: Dim lights 2 hours before bed. No screens 1 hour before bed.
No caffeine after 2 PM. Stop eating 3 hours before bed. Eat breakfast within 1 hour of waking.
Create a 60-minute wind-down routine. Same sequence every night. Go to bed when you feel sleepy, not when you think you should.
Find your ideal bedtime with our free Sleep Calculator.
Most people can reset in 3-7 days with consistent behavior. If it's been off for months, it may take 2-3 weeks.
No. It causes cognitive impairment and usually results in crashing at 5 PM, putting you right back where you started.
Yes, low-dose melatonin (0.5-3 mg) taken 3-5 hours before your target bedtime can help shift your clock earlier.