How To Get Your Sleep Schedule Back On Track, According To Experts

Our natural sleep and wake cycles are determined by our body's circadian rhythm.

As board-certified sleep specialist Michael J. Breus, Ph.D., explains to mbg, the circadian rhythm is a roughly 24-hour cycle that your body repeats over and over. "It basically 'runs' your sleep—starting it and stopping it—by sending out neurochemical signals telling each area, organ, or receptor site what to produce, what to receive, and what to do," he explains.

And according to naturopathic sleep doctor Catherine Darley, N.D., "There are also clock genes in each cell, which makes the cell do more or less of its function at different times of the day."

Many of our rhythms are dictated by the suprachiasmatic nucleus (SCN), the body's "central pacemaker" in the hypothalamus of the brain. Environmental factors like lighting entrain this pacemaker, which is why you'll often hear the advice to seek bright light during the day and darkness at night to maintain a healthy circadian rhythm.

Having an inconsistent sleep schedule can hinder sleep quality over time. As Darley notes, "With an irregular sleep-wake schedule, people can have difficulty sleeping at night, and troubles with alertness during the day."

There are a number of things that can interfere with your sleep schedule, from shift work to travel, a new baby, and more. Even someone's weekly routine of staying up late and sleeping in on the weekends can throw off their sleep schedule come Monday, a phenomenon called social jet lag.

And as Breus adds, other lifestyle factors can come into play too, such as drinking alcohol before bed (which negatively affects REM sleep), having too much caffeine during the day, or looking at electronics at night and exposing yourself to blue light.

According to Breus and Darley, the most important thing to do when trying to regulate your circadian rhythm or sleep cycle is to standardize the time you wake up (and actually get up). "Ideally your wake and rise time should not vary more than an hour (or even a half-hour) each day," Darley says, even on the weekends.

According to Breus, caffeine and booze could be affecting your sleep more than you realize. Previous research has indicated you'll want to hold off on that afternoon cup of coffee, avoiding caffeine at least six hours before bed2—if not more—so falling asleep isn't an issue.

And as far as alcohol goes, Breus previously explained that it takes the average person one hour to digest one drink, so he suggests limiting yourself to two drinks, having a glass of water with each, and stopping drinking at least three hours before bedtime.

Last but not least, given what we know about how light affects the circadian rhythm, Breus notes you'll want to limit (or avoid altogether) blue light from screens before bed. Perhaps you opt for a good book or journaling rather than scrolling through your Instagram feed.