The 1 Small Change That Can Reset Your Sleep

Waking up is hard enough. Waking up at the exact same time every day, even on weekends, when you could still lounge for another hour (or three) under the covers, may seem unreasonable.

Yet a consistent seven-day-a-week sleep schedule is one of the most powerful ways to improve your sleep quality and, in turn, your overall well-being.

Here’s how a small change can reset your sleep, especially as Daylight Saving Time approaches.

Why your body needs consistency

Sleep scientists once focused on how much sleep people got and how many times they woke up during the night. However, the focus now is on what clinicians call “sleep regularity,” or following a consistent wake-up schedule.

“This consistency in sleep schedules is one of the newer aspects of sleep that is beginning to be studied in the sleep field,” says Helen Burgess, co-director of the Sleep and Circadian Rhythm Research Laboratory at the University of Michigan. “We haven’t really thought about it enough before, and it’s pretty important.”

Early research suggests that people with irregular schedules are more likely to report depression, poorer sleep quality, and poorer overall well-being — and may even show signs of metabolic disturbances, like reduced insulin sensitivity.

Learn more: How to Share a Bed and Get a Better Night’s Sleep

Why consistency is so important depends on your circadian rhythm: the internal clock that runs on a 24-hour cycle. “When we wake up in the morning and open our eyes, we receive light. And that morning light is a very, very important signal to our circadian clock,” says Burgess. This clock “essentially regulates the circadian rhythms that underlie all aspects of our physical and mental health.” In other words, your brain uses morning light to set the schedule for countless processes, from hormone release to body temperature to alertness.

Your circadian system is constantly trying to anticipate what’s coming next. A consistent wake-up time means you’re giving your body light at the same time every morning, which keeps that internal clock stable, says Burgess. When you sleep on the weekend, you move this light signal and your clock changes with it. This is why Monday morning can feel like jet lag. Keeping your wake-up time consistent seven days a week helps ensure that “all of your underlying circadian rhythms are nice and stable,” says Burgess. “Everything happens at the right time. And that’s a huge benefit for our health.”

Is wake-up time more important than bedtime?

Your bedtime matches your wake-up time, helping you achieve the recommended seven to nine hours per night, so the two naturally go hand in hand. But if Burgess were to prioritize one over the other, she’d start in the morning, because a set wake-up time is what anchors your internal clock.

“In research studies, we tell people that their wake-up time is set. So there’s no sleep,” she says. Participants are allowed to go to bed earlier if they’re tired, but “we absolutely try to keep the wake-up time pretty fixed.”

What if you really need to catch up on your sleep?

If you’re exhausted after a tough week, it may be tempting to “catch up” with sleep. But Burgess says that’s not the best solution. Instead, try to visit earlier than you normally would. Going to bed earlier preserves your set wake-up time and keeps your internal clock aligned with its natural rhythm.

“If today is just one day and you’re feeling exhausted, then feel free to go to bed earlier and serve yourself that way,” she says. “But we definitely try to keep the wake-up time pretty fixed.”

How to reset your sleep schedule

There’s no need to drastically reset your body clock: a few small adjustments can make the transition easier.

Ease in

Most people do well by shifting their wake-up time by about half an hour per day until they settle into their ideal schedule. There is no need to push further. “The circadian system evolves slowly,” says Burgess. “You’re not going to feel good if you’re like, ‘Well, I’m going to start waking up two hours earlier than usual.'”

Don’t expect immediate results

It takes most people about three days to get into the rhythm of a new sleep routine. After a week, benefits such as increased daytime alertness and improved mood should be evident. “Don’t expect instant results,” says Burgess. “Give your clock, your body, some time to adjust.”

Use an alarm clock

Once you’ve chosen a new wake-up time, set an alarm to snooze it. Most people find this helpful at first, but as your internal clock adjusts, you’ll likely begin to wake up naturally. “When you’re really used to it, you usually wake up before your alarm,” Burgess says. She looks forward to the days when she opens her eyes and realizes that she still has five to ten minutes to savor the calm before the morning rolls around.

Favor morning light

Instead of lingering in your dark room, try to get as much light as possible when you wake up. Although indoor light can be beneficial, “outdoor light is a little brighter, which might be more effective,” says Burgess. Open your blinds immediately and consider adding mirrors to your room to reflect light. (In case you’re wondering: blue light from your phone is a poor substitute for natural sunlight, which regulates your circadian system much better.)

Learn more: 7 Ways to Soothe Your Nighttime Anxiety

People have varying sensitivity to light, she adds, and some need more than others. If you’re having trouble adjusting to your new sleep routine, consider this a sign that extra lighting might be helpful. Light therapy devices and wearables can also boost your circadian clock signal. Burgess tends to use the Re-Timer light device in his research, and people typically use it for 30 to 60 minutes in the morning.