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

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 Americansidentify 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.

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.

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 

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

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. 

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. 

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

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

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

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

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

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

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. 

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

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

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.

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. 

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

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. 

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. 

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 

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

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

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

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

Long-term disruptions may cause:

• High blood pressure

• Heart disease

• Strokes

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

Irregular patterns may also cause: 

• Insulin resistance

• Weight gain

• Type 2 diabetes 

An unsynced body clock affects your metabolism.

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

The endocrine system regulates hormones: 

• Pituitary

• Thyroid

• Adrenals

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

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. 

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

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.