If you have trouble falling asleep or staying awake, your circadian rhythm may be off. Circadian rhythms are natural 24-hour cycles that regulate physical changes in the body. Controlled by a “master” clock in the brain, they keep us in sync with our environment. These 24-hour cycles control sleepiness, alertness, hormone release, body temperature, and hunger.

Here is how to reset your circadian rhythm for better sleep.

Gradually Adjust Your Schedule
Shift your sleep and wake times slowly - by an hour or less each day - until you reach your desired schedule. Once set, stay consistent every day, including weekends. Rapid changes, like those from jet lag, can disrupt circadian rhythms, causing sleep problems, fatigue, digestive issues, and reduced focus.

Get Outside Early
Morning light helps reset your circadian rhythm. To wake up earlier, get sunlight soon after rising. To stay up later, seek bright light in the evening. If natural light is not available, a bright light therapy lamp works too.

Adjust Your Mealtimes
Hunger and metabolism follow your circadian rhythm. Eating breakfast right after waking and avoiding late dinners can shift your rhythm earlier. To wake up earlier, eat earlier; to stay up later, eat later. Keep mealtimes consistent once set.

Limit Alcohol and Caffeine
Caffeine can reduce tiredness but will not reset your circadian rhythm and may disrupt sleep—avoid it late in the day. Alcohol may help you fall asleep but worsens sleep quality; avoid it at least an hour before bed.

Avoid Late-Night Workouts
Exercising too close to bedtime can disrupt sleep and circadian rhythms, especially for morning people. Regular exercise supports healthy sleep—try morning workouts if you want to wake up and sleep earlier.

Reduce Artificial Light
Exposure to artificial light, especially blue light from phones, TVs, and computers, can disrupt your circadian rhythm. Avoid screens and dim indoor lights in the hours before bedtime to support better sleep.