Realistic Tips to Reset Your Sleep Schedule + Wake Up Earlier

I hear so many people, both in my life and online, talk about having an unhealthy sleep schedule. It seems to be a common issue and one that I can personally relate to. I have been unhappy with my sleep schedule for a while, and it has been taking more of a toll on me lately. I was sleeping a lot at times I didn’t like, and I was ready to make a shift.

As someone who likes to adopt a problem-solver mindset, I decided to implement a strategy to shift this habit. I know I am capable of making this change, I just needed a structure. So, I came up with some guidelines to help me on this sleep journey. Hopefully, these tips can help you reset your sleep schedule (and maintain the change) as well.

Free Sleep Schedule Reset Template 

1. Identify your goal wake-up/bedtime schedule. 

The first step is to get clear about your goal. 

What is your ideal wake-up time, and what time do you want to go to bed? 

For me, my ultimate goal is to wake up at 7 am and go to bed at 11 pm. 

2. Ask yourself why?

Take some time to reflect on these two questions:

Why do I want to “fix” my sleep schedule?

Why have I not achieved this goal in the past?

Answering these questions will provide valuable insight for you to work with. In all honesty, it will likely be very difficult to change your sleep habits if your sole reason is that you feel like you should. Our society equates waking up early with success (hello “My 5 am morning routine” videos). But that doesn’t necessarily mean that is the case for you. There is no point in trying to force your body into a sleep schedule that isn’t realistic. I suggest determining a schedule that feels practical and will bring you value, and work from there. A specific intention, such as using time in the morning to work on your hobbies, focus on your small business, move your body, take online classes, or even get to work or school on time, can help keep you motivated.

Another important step is identifying what has blocked you from changing your sleep schedule in the past. I will openly admit that this is something I have been dealing with for over a year. If you have found yourself unable to maintain changes in the past, that means something (either internal or external) was getting in your way. Identifying those obstacles is the first step in overcoming them.

3. Find tools/strategies

Once you know what your obstacles are, you can start implementing strategies to overcome them.

Pick a Good Alarm

One thing I struggled with was turning off my alarm in my sleep. I did some research into different alarm options and found the Alarmy app, which lets you set missions, such as math problems, memorization, and step count, to turn off the alarm. I have it set to the photo option, which requires me to take a photo of my door to turn off the alarm.

In all honesty, I used to have it set to prompt me to take a photo of my bathroom sink since a lot of people recommend keeping your alarm where you start your morning routine. But, I found that that felt like a negative start to my morning. I didn’t like having to rush to the bathroom to turn off my alarm. Plus the angle made it hard to get the app to recognize the photo to turn off, which was stressful. Changing it to a photo of my bedroom door has been just as effective and feels more positive. I wanted to share this anecdote because my intention with documenting this experience is to hopefully inspire/motivate you while also showing you a realistic look at my sleep habits.

Some people suggest putting your phone (or alarm clock) across the room or in a different room. I have never actually tried that, but the reason I like Alarmy is that it not only gets me physically out of bed but doing the challenge wakes my brain up. I can envision myself turning off an alarm on the opposite side of my room, then having my irrational, half-asleep brain convince me to get back in bed. But, as always, try both and see what works for you.

Get sun exposure

Sunlight tells your body that it is daytime. I like to sleep with my curtains open, so I see the sun as soon as I wake up, and my body knows it is time to be awake/alert. Try to spend time in the sunlight during the day, either through windows or by going outside. You can also try a sun lamp if your environment has limited sunlight.

Get Activity During the Day

Another tool I am implementing is making a point to do something during the day that allows me to get tired at night and want to go to bed. I do this through physical activity (yoga and going for walks) and also through mental activity (working on projects, writing, etc.).

4. Based on your current habits, identify a realistic starting point. 

Emphasis on realistic. I know it feels tempting to set big, exciting goals. But setting unrealistic goals that might be difficult to achieve can make you feel frustrated and cause you to want to give up all together.

My starting point is to try to go to bed by midnight and wake up at 9 am.

5. Aim for consistency

As I just stated, it is tempting to try to make drastic changes, but realistic, and consistent shifts will make you more likely to succeed.

I know first-hand that small steps can feel frustrating, but remember that you have to start somewhere. This framework will help you maintain your new habit in the long run.

And remember to celebrate every time you achieve your goal. This will train your brain to associate that habit with positive feelings, which will help you maintain that habit (Fogg, BJ, Tiny Habits). I do this by thinking something positive to congratulate myself, like “Yay!” or “Good job!”

6. Determine the next step

Once you meet your first target consistently for several days, you can start pushing your bedtime/wake-up time closer to your ultimate goal time. Move at a pace that is realistic and achievable – try starting with 15 or 30-minute increments. Every few days adjust the times by that many minutes until you are going to bed and waking up at your desired time!

It’s okay if you experience setbacks

I realized after starting this journey that I have something coming up in my life next week that is going to throw me off this routine. And that is okay. At the very least I proved to myself I am capable of making this shift, and I now have a guideline to share. I will just pick this back up in a week. Remember to practice self-compassion when applying these tips. If something throws you off course, know that you can always get up and start again. My intention is to provide guidelines and advice to help you achieve your desired lifestyle, without self-judgment or self-criticism.

I hope these tips help you! I would love to hear how it goes if you try them out, if you have any sleep advice of your own, or if you have any questions I can clarify.

And stay tuned for a post where I document my experience with implementing these strategies in my own life!

Disclaimer – I am not a medical professional. Please consult with a doctor/health care provider if you feel you have a mental or physical health condition impacting your sleep.

Photo by Taisiia Shestopal on Unsplash