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Do you struggle to fall asleep at night or wake up feeling groggy every morning? If so, your body clock may be out of sync.
Also known as the circadian rhythm, your body clock is the internal system that regulates when you feel alert and when you feel tired. It responds to cues such as light exposure, daily routines, movement, meal timings, and so much more.
When these cues change - whether that’s due to travel, late night, seasonal clock changes, or the stresses of everyday life - your sleep pattern can quickly follow.
Sleep clinician Natalie Pennicotte-Collier, our Resident Sleep Expert at MattressNextDay, explains that your body clock relies on consistent signals throughout the day.
“Better sleep doesn’t begin when your head hits the pillow. It begins with the habits that guide your body clock throughout the day. When your daily routine supports your natural sleep-wake rhythm, falling asleep and waking up refreshed becomes much easier.”
The good news is that your body clock is highly responsive to routine. By adjusting a few daily habits, it is often possible to guide your sleep schedule back into alignment within just a few days.
Each day builds on the habits introduced the day before, so continue repeating the previous steps as you move through the routine.
How to Reset Your Body Clock: Day 1
- Day of the week: Saturday
- Suggested wake-up window: 7 to 9am
- Suggested bedtime window: 9 to 11pm
Day one focuses on morning habits, because the signals your body receives early in the day help set the timing for your sleep later that night.
Natalie says many people underestimate how important the morning is for sleep.
“A good night’s sleep actually begins in the morning. Regulating your wake-up time is one of the most effective ways to support your body clock, because it gives your brain a clear signal that the day has started.
“When you combine a consistent wake-up time with natural daylight early in the morning, it helps strengthen your sleep-wake rhythm and can make it easier to fall asleep later that night.”
Here are the key habits to introduce on day one.
1. Avoid opening your phone as soon as you wake
After waking up, give your body time to transition naturally into the day.
Instead of reaching for your phone straight away, spend a short period waking up slowly. This helps your brain gradually transition from sleep to alertness and can reduce the stress of starting the day in a rush.
Natalie encourages people to keep the first part of the morning calm and screen-free where possible.
“It can be really helpful to spend a little time resting or waking slowly without picking up your phone straight away. Even quiet rest can help your brain associate the bedroom with relaxation rather than stimulation.”
This could be as simple as stretching in bed, reading a few pages of a book, or sitting quietly while your body wakes up.
2. Get exposure to natural daylight within 5 minutes of waking
Light is one of the most powerful signals for your body clock.
Morning daylight tells your brain to reduce the production of melatonin, the hormone that makes you feel sleepy. This helps you feel more alert during the day and supports a healthy sleep rhythm later on.
Natalie explains that exposure to natural light early in the day helps reinforce your sleep-wake cycle.
“Viewing natural daylight early in the morning helps your body clock recognise that the day has started. This helps you feel naturally more alert during the day and can support deeper, more consistent sleep later that night.”
Aim to get natural light as soon as possible after waking. Open your blinds, sit by a window while you drink water, or step outside for a few minutes of fresh air.
3. Move your body with 20-30 minutes of morning exercise
Once you are properly awake, adding some movement to your morning can help strengthen your body clock reset.
Exercise helps increase alertness and signals to the body that the day has begun. Many studies have also shown that people who exercise regularly often experience better sleep quality.
Natalie encourages people to focus on simple, enjoyable movement rather than strict workout routines.
“Daily movement is one of the most powerful habits for supporting sleep health. Around 20 to 30 minutes of activity can help reinforce your sleep-wake rhythm and improve sleep quality over time.”
This does not have to be a high-intensity workout. A brisk walk, yoga session or light strength training can all help boost circulation and support deeper sleep later in the evening.
4. Drink at least 500ml of water
Even mild dehydration can leave you feeling tired, sluggish or foggy during the day, which many people mistake for poor sleep.
Starting the morning with around 500ml of water helps rehydrate your body after several hours of sleep and can improve alertness as the day begins.
Natalie explains that staying hydrated also helps support steady energy levels throughout the day.
“A well-hydrated body is better able to maintain focus and energy, which can help prevent the afternoon dips that often interfere with sleep routines.”
Aim to drink around two litres of water across the day to help your body stay energised and balanced.
How to Reset Your Body Clock: Day 2
- Day of the week: Sunday
- Suggested wake-up window: 6:30am - 8:00am (8 hours after you fell asleep)
- Suggested bedtime window: 9:30 to 10:30pm
On Sunday, continue repeating the morning habits from day one. Wake within a similar window, get natural light early in the day and add some gentle movement.
Repeating these signals helps reinforce the rhythm your body clock is starting to recognise.
Natalie explains that consistency is one of the most powerful ways to reset your sleep pattern.
“It may feel simple, but repeating the same morning habits each day is already teaching your body clock when the day begins. Timing and repetition act as powerful cues that help reinforce a healthy sleep-wake rhythm.”
Day two then focuses on evening habits, which help prepare your brain and body for sleep.
Natalie explains that what you do before bed can strongly influence how easily you fall asleep.
“Sleep isn’t an on-and-off switch. Your brain responds to cues that signal the day is ending. Creating a consistent wind-down routine helps your mind and body gradually move from alertness into sleep mode.”
1. Need a Sunday afternoon nap? Time it right
If you feel slightly tired during the afternoon, this is completely normal as your body adjusts to the new rhythm. A short nap can help restore energy, but it is important to keep it brief.
Natalie recommends limiting naps to 10-20 minutes and avoiding them too close to bedtime.
“A short, well-timed nap can refresh your brain without confusing your body clock. Longer or late naps can reduce sleep pressure and make it harder to fall asleep at night.”
You can also read our blog on How to Take The Perfect Nap for more tips!
2. Limit alcohol in the evening
Although alcohol may make you feel sleepy, research shows that it can disrupt sleep later in the night. Not only can sleep quality drop, but it can also increase the chances of waking at night.
Natalie explains why avoiding alcohol can support your sleep reset.
“Alcohol changes how the brain moves through sleep stages. While it may help you fall asleep faster, it often reduces sleep quality overall and can lead to more fragmented sleep.”
So even though you may be tempted by a Sunday night tipple, try a non-alcoholic alternative, such as herbal tea or sparkling water, instead.
3. Start a wind-down routine
As the evening approaches, begin creating a calmer environment that allows your body to shift gradually into sleep mode.
Lowering bright lights, stepping away from stimulating activities and allowing time to relax can help your brain begin producing melatonin naturally.
Natalie says this transition period is often overlooked but plays an important role.
“Your brain benefits from a clear signal that the day is ending. When you introduce a consistent wind-down routine, your body begins to recognise that sleep is approaching.”
Simple habits such as reading, stretching, journaling or taking a warm bath can help relax both the mind and body before bed. Our guide to The Ultimate Bedtime Routine can help!
4. Try the Cognitive Shuffle method
Finally, when it’s time for bed, you may find yourself lying awake, especially if you’re going to sleep earlier than usual. To help switch off your mind, Natalie recommends trying the Cognitive Shuffle technique.
This method involves picturing a series of random objects, such as a banana, a chair, a cloud, or a bicycle. The key is that the images should be unrelated and change every few seconds.
Natalie explains, “The Cognitive Shuffle works by giving your brain something simple to focus on. Thinking about random images can interrupt racing thoughts and help your mind relax, making it easier to drift off to sleep.”
Because the images are neutral and slightly repetitive, the brain gradually moves away from problem-solving mode and into the calmer state needed for sleep.
If you do struggle to think of random objects, you can go through the alphabet, e.g. apple, Barbados, canary bird, duvet.
How to Reset Your Body Clock: Day 3
- Day of the week: Monday
- Suggested wake-up window: 6:00 - 7:30am
- Suggested bedtime window: 9:30 to 10:30pm
By Monday morning, your body clock should already be responding to the habits you introduced over the weekend. Waking at a consistent time, getting daylight early and allowing your body to wind down in the evening all help reinforce the rhythm your brain is beginning to rebuild.
The focus on day three is maintaining these habits as you move into the working week so your sleep schedule can stabilise long term.
Morning:
1. Eat breakfast within an hour of waking
You may be tempted to grab breakfast on the way to work, but eating within the first hour of waking helps reinforce the signal that the day has begun.
Your body responds well to regular routines, and consistent meal timing can help support steady energy levels throughout the morning.
Natalie explains that predictable habits help strengthen your internal rhythm.
“When you eat at regular times, your body begins to anticipate those routines in the same way it anticipates sleep. Consistency across your daily habits helps your body clock stay aligned.”
Try choosing a balanced breakfast that includes protein, complex carbohydrates and healthy fats, such as eggs on wholegrain toast, yoghurt with fruit or porridge with nuts.
2. Wait before having your first coffee
When eating breakfast, you may be tempted to make a cup of coffee straight away. However, Natalie suggests waiting a short while before your first caffeine hit.
Your body naturally releases cortisol in the morning to help you wake up. Drinking caffeine immediately can interfere with this natural process.
“Giving your body a little time to wake up naturally before drinking caffeine allows your energy levels to stabilise more effectively,” Natalie explains.
Waiting around 60 to 90 minutes before your first coffee can help prevent energy crashes later in the day.
Afternoon:
3. Write tomorrow’s to-do list
If you often find yourself lying awake thinking about everything you need to do the next day, writing those thoughts down before bed can help clear your mind.
Taking a few minutes to jot down tomorrow’s tasks moves those thoughts out of your head and onto paper, which can reduce mental stimulation when you are trying to fall asleep.
Natalie says this simple habit can help calm a busy mind.
“When your brain is holding onto unfinished tasks, it can stay in problem-solving mode. Writing them down helps signal that the day is complete and tomorrow can be dealt with later.”
Keeping a notebook by your bed can make this part of your nightly routine.
4. Dim the lights in the evening
Your body clock responds strongly to changes in light throughout the day. As evening approaches, lowering bright lighting helps signal to your brain that it is time to start preparing for sleep.
Natalie explains that this shift in lighting helps your body begin producing melatonin naturally.
“When the lighting around you becomes softer in the evening, your brain receives a clear signal that nighttime is approaching.”
Simple changes, such as switching off overhead lights, using lamps or stepping away from bright screens, can help create a more sleep-friendly environment.
Key summary
Resetting your body clock doesn’t require drastic changes. In most cases, it simply comes down to giving your body consistent signals throughout the day.
Morning light, regular wake-up times, movement and calming evening routines all help guide your internal clock back into a healthy rhythm. By repeating these habits each day, your body begins to recognise when it should feel alert and when it should prepare for sleep.
Natalie explains that small, consistent habits are often the most effective way to improve sleep.
“Your body clock is always looking for familiar patterns. When you repeat the same habits each day, such as waking at a similar time, getting daylight early and winding down in the evening, sleep gradually becomes easier and more natural.”
If you’re trying to reset your sleep schedule, here’s a quick reminder of the habits to focus on.
Morning habits that help reset your body clock
- Wake up at a consistent time each day
- Avoid checking your phone immediately after waking
- Get natural daylight within five minutes of waking
- Drink 500ml of water soon after waking
- Add 30 minutes of gentle movement or exercise in the morning
- Eat breakfast within the first hour of your day
Evening habits that help reset your body clock
- Avoid alcohol before bedtime
- Keep naps short and earlier in the day
- Write down tomorrow’s to-do list to clear your mind
- Dim lights in the evening to help your body prepare for sleep
- Stick to a calming bedtime routine
By keeping these habits consistent throughout the week, your body clock can gradually stabilise, making it easier to fall asleep at night and wake up feeling refreshed in the morning.
Sleeping better with MattressNextDay
Whichever habits you choose to incorporate into your routines, it's just as important to ensure a supportive, comfortable bedtime setup. A supportive mattress or comfortable bedding can make sticking to a calming nighttime routine so much easier, helping you reset your body clock in no time at all.
