Table of ContentsView AllTable of ContentsActions to TakeHow Long to ResetCausesSleep-Friendly Environment
Table of ContentsView All
View All
Table of Contents
Actions to Take
How Long to Reset
Causes
Sleep-Friendly Environment
Your circadian rhythm is your body’s internal clock that dictates sleep and wake times over a 24-hour period.Resetting your circadian rhythm may be beneficial when experiencing jetlag from shifting to a new time zone, recovering from an overnight shift, or adjusting to a new schedule.
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Actions to Take to Reset Circadian Rhythm
Get Light Exposure Upon Waking
Your brain produces melatonin to help regulate yourcircadian rhythm. Melatonin increases drowsiness and promotes sleep. Exposure to sunlight in the morning turns off the body’s natural production of melatonin, which means that getting out in the sunlight in the morning can reduce drowsiness and promote wakefulness.
Exercise in the Morning
Morning exercisegets your body moving and helps wake you up. Additionally, daily exercise improves sleep duration and quality at night.However, exercising too late can wake up the body and mind, making it harder to fall asleep, so you should exercise earlier in the day—especially when working to reset your circadian rhythm.
Minimize Alcohol and Caffeine
Drinking caffeine during the day makes it harder to fall asleep and increases nighttime or early morningwakings, thus decreasing your overall sleep quality.If you experience sleep challenges, including daytime sleepiness, you should avoid caffeine. If you consume it, do so in minimal amounts and only in the morning. Similarly, alcohol negatively affects sleep—even though it causes drowsiness—and should be avoided.
Avoid Electronics Before Bed
Artificial lightfrom screens and electronics can signal to the brain that it’s time to wake up, so the brain decreases melatonin production, making it harder for you to fall asleep.Aim to reduce your exposure to screens and other electronics before bed. If possible, make your bedroom a screen-free zone.
Implement Good Sleep Hygiene
Consider a Melatonin Supplement
While it may be tempting to takemelatonin supplements, experts don’t recommend them in most cases. They can be helpful in the short term to prevent and treatjetlag.However, they are not recommended for long-term use and may cause side effects. They can make you sleepy but do not improve your sleep quality.
How Long Circadian Rhythm Takes to Reset
The time it takes to reset your circadian rhythm depends on your life circumstances, how much time you need to shift, any medical conditions, and your approach to changing your sleep habits.
If your circadian rhythm challenges do not improve after a few weeks—despite following sleep hygiene practices, or if other symptoms are present—follow up with a healthcare provider. A primary care practitioner orsleep specialistcan help you identify possible causes and provide treatment options. They may recommend asleep studyto rule out sleep disorders.
Reasons for Irregular Circadian Rhythms
Various physical and mental health conditions, lifestyle habits, and life circumstances can impact yourcircadian rhythm, such as:
Sleep Changes With Menopause
How to Make a Sleep-Friendly Environment
Some critical elements of a sleep-friendly environment include:
Summary
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian rhythms.Sleep Foundation.Melatonin.Smolensky MH, Sackett-Lundeen LL, Portaluppi F.Nocturnal light pollution and underexposure to daytime sunlight: complementary mechanisms of circadian disruption and related diseases.Chronobiology International. 2015;32(8):1029-1048. doi:10.3109/07420528.2015.1072002Kelley GA, Kelley KS.Exercise and sleep: a systematic review of previous meta‐analyses.J Evidence Based Medicine. 2017;10(1):26-36. doi:10.1111/jebm.12236Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials.Sleep Medicine Reviews. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006National Heart, Lung, and Blood Institute.Circadian rhythm disorders treatment.Sleep Foundation.How electronics affect sleep.Özlü İ, Öztürk Z, Karaman Özlü Z, Tekin E, Gür A.The effects of progressive muscle relaxation exercises on the anxiety and sleep quality of patients with COVID‐19: a randomized controlled study.Perspect Psychiatr Care. 2021;57(4):1791-1797. doi:10.1111/ppc.12750Ambesh P, Shetty V, Ambesh S, Gupta S, Kamholz S, Wolf L.Jet lag: heuristics and therapeutics.J Family Med Prim Care. 2018;7(3):507. doi:10.4103/jfmpc.jfmpc_220_17Sleep Foundation.How to fix your circadian rhythm: 6 easy steps.Sleep Foundation.Circadian rhythm.National Heart, Lung, and Blood Institute.Circadian rhythm disorders causes and risk factors.Salari N, Hasheminezhad R, Hosseinian-Far A, et al.Global prevalence of sleep disorders during menopause: a meta-analysis.Sleep Breath. 2023;27(5):1883-1897. doi:10.1007/s11325-023-02793-5Drake CL, Kalmbach DA, Arnedt JT, et al.Treating chronic insomnia in postmenopausal women: a randomized clinical trial comparing cognitive-behavioral therapy for insomnia, sleep restriction therapy, and sleep hygiene education.Sleep. 2019;42(2). doi:10.1093/sleep/zsy217Sleep Foundation.Best temperature for sleep.National Sleep Foundation.How to make a sleep-friendly bedroom.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian rhythms.Sleep Foundation.Melatonin.Smolensky MH, Sackett-Lundeen LL, Portaluppi F.Nocturnal light pollution and underexposure to daytime sunlight: complementary mechanisms of circadian disruption and related diseases.Chronobiology International. 2015;32(8):1029-1048. doi:10.3109/07420528.2015.1072002Kelley GA, Kelley KS.Exercise and sleep: a systematic review of previous meta‐analyses.J Evidence Based Medicine. 2017;10(1):26-36. doi:10.1111/jebm.12236Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials.Sleep Medicine Reviews. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006National Heart, Lung, and Blood Institute.Circadian rhythm disorders treatment.Sleep Foundation.How electronics affect sleep.Özlü İ, Öztürk Z, Karaman Özlü Z, Tekin E, Gür A.The effects of progressive muscle relaxation exercises on the anxiety and sleep quality of patients with COVID‐19: a randomized controlled study.Perspect Psychiatr Care. 2021;57(4):1791-1797. doi:10.1111/ppc.12750Ambesh P, Shetty V, Ambesh S, Gupta S, Kamholz S, Wolf L.Jet lag: heuristics and therapeutics.J Family Med Prim Care. 2018;7(3):507. doi:10.4103/jfmpc.jfmpc_220_17Sleep Foundation.How to fix your circadian rhythm: 6 easy steps.Sleep Foundation.Circadian rhythm.National Heart, Lung, and Blood Institute.Circadian rhythm disorders causes and risk factors.Salari N, Hasheminezhad R, Hosseinian-Far A, et al.Global prevalence of sleep disorders during menopause: a meta-analysis.Sleep Breath. 2023;27(5):1883-1897. doi:10.1007/s11325-023-02793-5Drake CL, Kalmbach DA, Arnedt JT, et al.Treating chronic insomnia in postmenopausal women: a randomized clinical trial comparing cognitive-behavioral therapy for insomnia, sleep restriction therapy, and sleep hygiene education.Sleep. 2019;42(2). doi:10.1093/sleep/zsy217Sleep Foundation.Best temperature for sleep.National Sleep Foundation.How to make a sleep-friendly bedroom.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of General Medical Sciences.Circadian rhythms.Sleep Foundation.Melatonin.Smolensky MH, Sackett-Lundeen LL, Portaluppi F.Nocturnal light pollution and underexposure to daytime sunlight: complementary mechanisms of circadian disruption and related diseases.Chronobiology International. 2015;32(8):1029-1048. doi:10.3109/07420528.2015.1072002Kelley GA, Kelley KS.Exercise and sleep: a systematic review of previous meta‐analyses.J Evidence Based Medicine. 2017;10(1):26-36. doi:10.1111/jebm.12236Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials.Sleep Medicine Reviews. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006National Heart, Lung, and Blood Institute.Circadian rhythm disorders treatment.Sleep Foundation.How electronics affect sleep.Özlü İ, Öztürk Z, Karaman Özlü Z, Tekin E, Gür A.The effects of progressive muscle relaxation exercises on the anxiety and sleep quality of patients with COVID‐19: a randomized controlled study.Perspect Psychiatr Care. 2021;57(4):1791-1797. doi:10.1111/ppc.12750Ambesh P, Shetty V, Ambesh S, Gupta S, Kamholz S, Wolf L.Jet lag: heuristics and therapeutics.J Family Med Prim Care. 2018;7(3):507. doi:10.4103/jfmpc.jfmpc_220_17Sleep Foundation.How to fix your circadian rhythm: 6 easy steps.Sleep Foundation.Circadian rhythm.National Heart, Lung, and Blood Institute.Circadian rhythm disorders causes and risk factors.Salari N, Hasheminezhad R, Hosseinian-Far A, et al.Global prevalence of sleep disorders during menopause: a meta-analysis.Sleep Breath. 2023;27(5):1883-1897. doi:10.1007/s11325-023-02793-5Drake CL, Kalmbach DA, Arnedt JT, et al.Treating chronic insomnia in postmenopausal women: a randomized clinical trial comparing cognitive-behavioral therapy for insomnia, sleep restriction therapy, and sleep hygiene education.Sleep. 2019;42(2). doi:10.1093/sleep/zsy217Sleep Foundation.Best temperature for sleep.National Sleep Foundation.How to make a sleep-friendly bedroom.
National Institute of General Medical Sciences.Circadian rhythms.
Sleep Foundation.Melatonin.
Smolensky MH, Sackett-Lundeen LL, Portaluppi F.Nocturnal light pollution and underexposure to daytime sunlight: complementary mechanisms of circadian disruption and related diseases.Chronobiology International. 2015;32(8):1029-1048. doi:10.3109/07420528.2015.1072002
Kelley GA, Kelley KS.Exercise and sleep: a systematic review of previous meta‐analyses.J Evidence Based Medicine. 2017;10(1):26-36. doi:10.1111/jebm.12236
Clark I, Landolt HP.Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials.Sleep Medicine Reviews. 2017;31:70-78. doi:10.1016/j.smrv.2016.01.006
National Heart, Lung, and Blood Institute.Circadian rhythm disorders treatment.
Sleep Foundation.How electronics affect sleep.
Özlü İ, Öztürk Z, Karaman Özlü Z, Tekin E, Gür A.The effects of progressive muscle relaxation exercises on the anxiety and sleep quality of patients with COVID‐19: a randomized controlled study.Perspect Psychiatr Care. 2021;57(4):1791-1797. doi:10.1111/ppc.12750
Ambesh P, Shetty V, Ambesh S, Gupta S, Kamholz S, Wolf L.Jet lag: heuristics and therapeutics.J Family Med Prim Care. 2018;7(3):507. doi:10.4103/jfmpc.jfmpc_220_17
Sleep Foundation.How to fix your circadian rhythm: 6 easy steps.
Sleep Foundation.Circadian rhythm.
National Heart, Lung, and Blood Institute.Circadian rhythm disorders causes and risk factors.
Salari N, Hasheminezhad R, Hosseinian-Far A, et al.Global prevalence of sleep disorders during menopause: a meta-analysis.Sleep Breath. 2023;27(5):1883-1897. doi:10.1007/s11325-023-02793-5
Drake CL, Kalmbach DA, Arnedt JT, et al.Treating chronic insomnia in postmenopausal women: a randomized clinical trial comparing cognitive-behavioral therapy for insomnia, sleep restriction therapy, and sleep hygiene education.Sleep. 2019;42(2). doi:10.1093/sleep/zsy217
Sleep Foundation.Best temperature for sleep.
National Sleep Foundation.How to make a sleep-friendly bedroom.
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