Reset sleep clock

To reset your sleep clock, there are several strategies that you can use:

1. Bedtime Rescheduling or Sleep Restriction Therapy: This technique involves temporarily choosing a later bedtime while maintaining a consistent wake-up time. After two weeks, the bedtime is gradually moved earlier until the desired sleep schedule is achieved. This method helps rebuild confidence in your ability to sleep and regain control over your sleep patterns. Staying motivated and checking in regularly is crucial to ensure success 1.

2. Light Exposure: According to Andrew Huberman, getting a lot of natural light early in the day and avoiding bright lights in the evening is essential. Studies have shown that waking up with the sun and minimizing light exposure at night can reset your melatonin and cortisol rhythms. Such changes facilitate adapting to new sleep schedules, like recovering from jet lag 2.

3. Consistent Wake and Sleep Times: A brief period of waking up with the sunrise and going to sleep a few hours after sunset, such as during a camping trip, can help reset your circadian rhythms. This adjustment can persist even after returning to environments with artificial lighting, demonstrating the long-lasting impact of natural light exposure on sleep patterns 3.

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     Sleep Reset Techniques

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     Resetting Your Circadian Clock

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     Circadian Rhythm Reset

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These strategies involve understanding and adjusting your light exposure and sleep timing to help realign your body's internal clock.