A weekend of late nights doesn’t just cost you hours of sleep. It moves your body clock. Go to bed at 5am and sleep until 1pm, and by Sunday night your body thinks it’s early evening just as you’re trying to fall asleep. That’s why Monday can feel like jet lag even if you never left town.
Your body clock responds to a few simple signals, mainly light and timing. Here’s how to use them to get back on track.
1. Pick a wake-up time and protect it
The first tip on the American Academy of Sleep Medicine’s list is to get up at the same time every day, even on weekends. After a big night that isn’t always realistic. Still, the closer you stay to your usual wake time, the easier Sunday night will be. If you need a lie-in, keep it as short as you can, then get up and get moving.
2. Get bright light early
Light is the strongest signal your body clock gets. CDC training on work schedules puts it simply: if you want to wake up earlier, use bright light in the morning and dim light in the evening.
Once you’re up, get outside. The CDC suggests spending about 30 minutes outdoors, and even a cloudy day is brighter than indoor lighting. Walking to get coffee or breakfast counts.
3. Time your caffeine
Coffee helps the morning after, but it can cost you the next night. The CDC recommends avoiding caffeine for 5 or more hours before you plan to sleep, and longer if you’re sensitive to it. For an 11pm bedtime, make your last coffee an early-afternoon one.
4. Go easy on alcohol near bedtime
Alcohol can make it easier to fall asleep, but the CDC notes it can disrupt your sleep later in the night. If you’re drinking, finish several hours before bed.
5. Keep naps short
A nap can get you through Sunday, but a long one late in the day pushes bedtime later and keeps the cycle going. If you nap, keep it short and early in the afternoon.
6. Dim the evening
As bedtime gets closer, do the opposite of the morning. The CDC suggests switching to dim lighting about an hour and a half before bed and keeping your bedroom very dark. The AASM recommends turning off screens at least 30 minutes before bed.
7. Give yourself enough time in bed
Set a bedtime early enough to get at least 7 to 8 hours of sleep, as the AASM recommends. If you can’t fall asleep after about 20 minutes, get up and do something quiet in low light until you feel sleepy, instead of lying there scrolling.
A simple Sunday plan
- Morning: get up as close to your usual time as you can, then get outside.
- Afternoon: have your last coffee early, and keep any nap short.
- Evening: eat a lighter dinner, dim the lights and put your phone down.
- Night: do the same wind-down routine you always do, then lights out.
When it’s more than a weekend
If you’re still struggling to sleep after a few weeks, or you feel tired even after 7 to 9 hours in bed, talk to a doctor. A sleep specialist can give advice that fits your schedule.
Sources
- American Academy of Sleep Medicine, Healthy sleep habits
- CDC, National Institute for Occupational Safety and Health, Tips to improve your sleep when times are tough
- CDC, National Institute for Occupational Safety and Health, Using light to promote a better sleep schedule