How to Change a Sleep Cycle

Ease into the transition gradually. Allow your body and mind enough time to get used to the idea of new sleep and wake time routines. Start adjusting your sleep time at least a week before the sleep cycle change must be in effect. If an earlier bedtime is the goal, consistently push "up" your normal bedtime 15 to 30 minutes until the desired time is reached. If a later wake time is your goal, consistently push "back" your wake time 15 to 30 minutes until the desired time is reached. Aim to get at least 7 hours of sleep to maintain the best health possible.

Remove distractions from the sleeping environment. Fight the urge to communicate with friends or watch your favorite sitcom at bedtime. If possible, record your favorite programming to watch during hours that are more suitable. Alert friends and family to your new schedule to help redirect calls to appropriate times. Let voicemail systems and answering machines take calls on your behalf. Close window shades and blinds to block out excess light. Wear a sleep mask for added light blocking.

Alter daily activities to fit into the new sleep schedule. This is especially important if the sleep cycle change is radical, such as switching from a night shift to a day shift. Performing common tasks such as housework should be done within the limits of your new schedule. For example, although it may have been necessary for a night-shift worker to grocery shop in the early morning hours, completing this same task as a day-shift worker can damage sleep routines and affect job performance.

Start a sleep routine. Make a dedicated effort to sleep by adding soothing activities into your schedule. Drinking a cup of chamomile tea before bedtime can relax your mind and ready your body for sleep. Take a lavender bubble bath to help unwind from the day's stresses. Sticking to a bedtime routine helps ease your body into peaceful rest. Avoiding strenuous activities such as aerobics at least 2 hours before bedtime can help you remain calm.

Wake up on time. Honor the time set on your alarm by responding promptly to the buzz. Hitting snooze only serves to undermine the planned sleep and wake schedules. Start the day with a shower, and exercise to shake off sleepiness. Letting sunlight into the room helps your body recognize a brand new day. Avoid napping while trying to change a sleep cycle. Although you may be more tired than usual at first, your body will get used to the change over time.