Ways to fix your sleep schedule

Get right with the light

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Plan light exposure to improve sleep schedule by reducing melatonin production, waking up, and avoiding bright lights and electronic screens.

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Practice relaxation

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Relaxation can improve sleep by reducing stress hormone cortisol, which increases wakefulness and affects sleep quality.

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Skip naps

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Avoid daytime naps to improve sleep and prevent grogginess. If needed, aim for less than 30 minutes and nap before 3 p.m. to maintain uninterrupted nighttime sleep.

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Get daily exercise

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Regular exercise resets internal clock, aligns muscles with biological rhythm, and improves sleep quality by promoting melatonin production. Aim for 30 minutes weekly, ideally before bedtime.

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