How to Reset Your Circadian Rhythm (And Why It’s the Key to Better Sleep)

  • By Kim Fields

Published: June 26, 2025

Do you feel tired during the day and wide awake at night? You’re not alone; many people do. According to research published on PubMed, about 3% of adults suffer from circadian rhythm sleep disorders (CRSDs), and that number could be even higher with proper diagnosis.

 

Another survey found that 38% of Americans identify themselves as being “bad” in the mornings. They often snooze alarms and rush through routines.

 

The good news? Your body clock isn’t broken, it’s just out of sync. And yes, you can reset it. You just have to adopt the smart habits and consistent cues. 

 

Let’s dive in.

What Causes Disrupted Circadian Rhythms? 

Nowadays, our natural body clock is often disrupted by: 

  • Screen time before bed: Blue light from the screen interrupts melatonin (the sleep hormone) release. 
  • Shift work: Irregular schedules often confuse your body’s internal timing. 
  • Jet lag: Traveling across time zones disrupts the sync between your internal and external clock. 
  • High stress: Chronic stress keeps your body alert when it should be winding down.
  • Late meals: Eating too late can affect digestion and interfere with body’s nighttime processes. 
  • Caffeine or alcohol: Both can interfere with digestion and reduce overall sleep quality.

What is Circadian Rhythm and How Does it Work?

Your circadian rhythm is your body’s natural internal clock, a 24-hour cycle that controls important biological processes such as: 

  • Sleep-wake cycle
  • Hormone release
  • Digestion
  • Body temperature
  • Mood

Your central clock is found in the suprachiasmatic nucleus (SCN) of the brain. It responds to light-dark cycles to regulate your internal timing.

Synced biological rhythm makes:

  • Sleep deeply and rejuvenate
  • Wake up refresh
  • Mind and body function well 

Circadian Rhythm in Babies, Toddlers, and Children

When born, infants have no circadian rhythm. Their circadian rhythm starts to develop around 3 months. To set their biological clock, routine plays a crucial role:

  • Naps
  • Feeding times
  • Bedtime rituals

Circadian Rhythm in Teenagers

Teenagers gravitate toward a delayed sleep-wake rhythm (blame hormones). As compared to adults, the circadian rhythm of teens requires a 1-2 hour delay. So, those early school mornings? Mismatched. 

 

Circadian Rhythm in Adults

Most adults develop a daily routine aligned with the diurnal cycle. But it is altered due to stress, work-life imbalance, or parenting duties. As we grow, we tend to sleep lightly and rise early. 

Tips to Reset Your Circadian Rhythm

If you’re out of sync, don’t worry. Below are research-based tips to reset your circadian rhythm and resonate with your body:

 

⏰ Gradually Adjust Your Schedule

Adjust your sleep timing and gradually shift the wake-up time by 15-30 minutes. This helps to reset your body clock, gradually. 

 

💡 Try Light Therapy

Illumination from sunlight in the morning helps realign your rhythm. It is tailored optimally for night owls and gloomy people. 

 

💊 Medicines or Supplements

Melatonin supplements can help synchronize the intermittent rhythm. Magnesium and L-theanine may help provide relaxation. 

 

☀️ Step Outside Early in the Day

Only 15-30 minutes of morning sunlight is enough to wake you up completely. It reduces gogginess and helps maintain melatonin at night. 

 

🍽️ Reschedule Your Meal Time

Have your meals at regular, fixed times. Avoid eating at night. Late eating may disturb your body’s digestive clock and affect sleep quality. 

 

☕ Keep Your Alcohol and Caffeine Limited

Do not intake caffeine 6-8 hours before bedtime. Also, avoid alcohol around your sleep time. This may disrupt your REM sleep and circadian rhythm. 

 

🏃 Exercise Early Morning

Early morning exercise tells our body it’s daytime and facilitates an early onset of energy.

 

🌞 Exposed to Natural Sunlight

Sunshine helps in keeping your circadian rhythm aligned. Work near windows, step outside, or sunbathe while you relax. 

How Long Does it Take to Adjust Your Sleep Schedule?

Curious to know how long it takes to reset your sleep cycle? The answer depends on your physiology and habits.  

 

The following are the key factors:

  • Your Adjustment Capability: Some people may adjust in few days, while others may take weeks. 
  • Quick Movements in your Sleep Times: Step-by-step adjustments work better than dramatic shifts.  
  • Directions you are adjusting in: It is easier to stay awake longer than to force yourself to sleep early.  
  • Zeitgebers: Zeitgebers are “time-givers”. They help in regulating your body clock. 
  • Chronotype: Whetehr you’re a morning person or a night owl affects how quickly you adapt.  
  • Age: Younger people are more flexible to changes than older people. 
  • Consistency: Consistency is the key to speedy realignment. 
  • Sleep Debt: If you’re sleep-deprived, your body may realign quickly. 

 

On average, it takes between 3 to 14 days to realign your circadian rhythm. 

Effects of Disrupted Circadian Rhythm

If your body’s rhythm is broken, it not only affects your sleep quality but also almost every system of your body. This may wreak both short and long-term havoc. 

Short-Term Disruptions

You may ignore a few late nights, but even small misalignments can cause noticeable changes in your body’s functioning. 

 

1. Delay in Healing Wounds

Your skin cells also follow their circadian rhythm. When this rhythm is disrupted, your body may slow down the recovery of cuts, bruises, or wounds. Scientists have proven that 60% of the wounds heal in the daytime. 

 

2. Hormonal Changes

The circadian cycle balances out  hormones like:

  • Cortisol
  • Melatonin
  • Insulin
  • Thyroid
  • Reproductive hormones

 

If this rhythm is disrupted, the hormonal cycle is also affected, influencing stress levels, hunger, and sleep. 

 

3. Digestive Issues

Irregular sleep confuses your gut’s circadian cycle. This may cause bloating, constipation, and abnormal hunger. Irregular eating patterns cause:

  • Indigestion
  • Acid reflux
  • Erratic bowel movements 

4. Fluctuations in Body Temperature

Our body automatically cools down during sleep. But with an un-synced circadian rhythm, temperature regulation is affected. 

 

5. Lack of Energy

An unsynced circadian rhythm drains your energy, making you feel drowsy during the day. 

 

6. Memory Loss

Cognitive functions are also disrupted by irregular sleep patterns. This may lead to memory fog and low focus. 

 

Long-Term Disruptions

 

If your sleep cycle is imbalanced for months or years, the damage may be more serious and deep-rooted. 

 

1. Cardiovascular System

Long-term disruptions may cause:

  • High blood pressure
  • Heart disease
  • Strokes

For example, night workers are more prone to cardiovascular risks. 

 

2. Metabolism

Irregular patterns may also cause: 

  • Insulin resistance
  • Weight gain
  • Type 2 diabetes 

An unsynced body clock affects your metabolism.

 

3. Gastrointestinal System

Long-term gut problems like IBS, bloating, and indigestion may also be caused by disrupted circadian rhythm. 

 

4. Endocrine System

The endocrine system regulates hormones: 

  • Pituitary
  • Thyroid
  • Adrenals

Disrupted circadian rhythm may disrupt the endocrine system and hormone regulation. 

 

5. Nervous System

Disruptions in circadian rhythm may also cause mood disorders like anxiety, depression, cognitive decline, and even Alzheimer’s. 


 

Key Point:

What may look smaller at the start can escalate to a serious health problem if your body cycle is disrupted for a long time. Your body needs rhythm. The natural sleep-wake cycle rhythm is necessary for whole-body health.

When Should you Visit your Healthcare Provider?

Sometimes you may not be able to balance your daily cycle on your own. If you’ve tried the tips for two weeks with no improvement, it’s time to consult a healthcare provider.

 

See a doctor if:

  • You struggle to sleep for 3 weeks
  • You wake up exhausted daily
  • You rely on sleep aids 
  • You have mood swings and memory fog
  • You feel jet lag, even without travelling

Conclusion

Your circadian cycle is your personal rhythm. It keeps your body’s processes running on time. When this rhythm goes off-beat, every other function begins to fall out of sync.

 

But, guess what? You can easily reset your circadian rhythm. It can be done with simple and consistent changes. All you need is to send the right signals to your body so it can find its natural rhythm again. This could be as easy as stepping outside in the morning or syncing your meals and movement. 

 

Start with just one habit today. Your energy, sleep, mood, and even your whole body will thank you. 

Frequently Asked Questions

How long does it take to reset a circadian rhythm?

It will take a few days to weeks to reset your circadian rhythm. This time depends on the level of disruption and individual factors. 

Can diet affect my sleep-wake cycle?

Yes, diet affects your sleep-wake cycle. Your body is what you eat. It influences how well and how long you sleep. 

What are the common signs of circadian rhythm disruption?

Common signs of circadian rhythm disruption are insomnia, afternoon sleepiness, fatigue, reduced alertness, mood swings, lack of concentration, and difficulty waking up at the desired time. 

Does melatonin help reset the body clock?

Yes, melatonin can help reset your body clock. It addresses disruptions caused by jet lag, shift work, and sleep disorders.

Why do I feel jet lagged without traveling?

You can feel jet lag without traveling due to disruptions in your circadian rhythm. This occurs due to irregular sleep patterns, night shifts, or staying up late. 

Is it normal to wake up tired even after 8 hours of sleep?

Yes, it’s surprisingly normal to feel tired even after 8 hours of sleep, because of the disrupted circadian rhythm. 

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