Most people woke up with the sun and went to bed at night before artificial lighting. Since evenings are artificially lit, we stay up later than we should.
See the Morning Light
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1
Exercise regulates your circadian clock and improves sleep. Poor sleep can also lower physical activity, creating an unhealthy cycle.
Exercise 3-4 Times a Week
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2
Your body cannot handle a sudden sleep schedule change. Plan ahead and gradually adjust your sleep schedule or wake-up hours to your goal time in 15-minute increments.
Adjust Your Schedule Slowly
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3
Avoid computer and mobile device blue light before bed. These visible and invisible light rays can disrupt circadian rhythms.
No blue light before bed
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4
If time allows, daytime naps are tempting, but anyone trying to adjust their sleep schedule should avoid them. Shorter nighttime sleep after napping can disrupt your internal clock.
Don’t Take Naps
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5
Poor sleep is linked to late-night eating. Those trying to regulate their sleep schedule should avoid late-night snacks, but healthy sleepers may not notice.