Sleep Reset: Simple Circadian Habits That Actually Stick
Small changes, repeated daily, reset your sleep faster than any extreme overhaul. Here’s a simple, low-effort routine that works even on busy weeks.
Morning (anchor your clock)
- Light within 30–60 minutes of waking. Get outside if possible (even cloudy light helps).
- Hydrate before caffeine. A big glass of water first, coffee/tea next.
- Move a little. 5–10 minutes of walking or light mobility is plenty.
Afternoon (protect the evening)
- Caffeine cut-off ~8h before bed. Saves you from wired-but-tired nights.
- Keep naps short (10–20 minutes) and before 3pm.
Evening (wind down, don’t power down)
- Dim screens/lights 60–90 min before bed. Clip-on blue-blockers help if you must screen.
- Warm shower → cool room. The temperature drop nudges sleepiness.
- Repeatable ritual: stretch, journal, chamomile tea – same order nightly.
Bedroom quick wins
- Dark: blackout curtains or an eye mask.
- Cool: crack a window or lower the thermostat a notch.
- Quiet: earplugs or a simple white-noise app.
Our picks
- Sunrise alarm clock for softer wake-ups.
- Blackout curtains to keep light out.
- Blue-light clip-ons for late laptop sessions.
- Magnesium glycinate* if it fits your routine.
Affiliate note: We may earn a small commission from links above at no extra cost to you. This content is educational and not medical advice.