How to Fix Sleep Schedule: 7 Tips to Reset Your Sleep Routine

Liputan6.com, Jakarta Do you wonder how to fix sleep schedule problems that keep you awake at night? Many people around the world have trouble sleeping at the right times. They go to bed too late, wake up too early, or cannot fall asleep when they want to.

Sleep problems affect millions of people every day. Some people feel tired in the morning even after sleeping for many hours. Others cannot sleep well because their mind is busy thinking about work or personal problems. Bad sleep can make you feel sick, angry, or unable to focus during the day.

In this article, we will share some tips on how to fix sleep schedule at home and why it is important. We will also talk about things that may cause your sleep schedule to change. We gathered the information from various sources, Friday (26/9/2025).

Fixing your sleep schedule takes time and effort, but anyone can do it with the right steps. The most important thing is to be patient with yourself as your body learns new habits.

1. Set the Same Sleep and Wake Times Every Day

Choose a time to go to bed and a time to wake up. Use these same times every day, even on weekends. This helps your body know when it should feel sleepy and when it should feel awake. Your body has an internal clock that works better with consistent schedules.

2. Get Sunlight in the Morning

Sunlight tells your brain that it is daytime and time to be awake. Try to spend 20 to 30 minutes outside in the morning. You can walk, sit outside, or stand near a window. This natural light helps your body feel alert during the day and sleepy at night.

3. Stop Using Phones and Computers Before Bed

The Sleep Foundation explains that indoor lighting and blue light from electronic devices like phones, tablets, televisions, and computers can confuse the signals that tell your brain whether it is day or night. Try to stop using these devices at least one hour before your bedtime.

4. Make Your Bedroom Comfortable for Sleep

Your bedroom should be dark, quiet, and cool. Use curtains to block outside light. If there are loud noises, try using earplugs or a fan to create soft background sound. A temperature that is not too hot or too cold will help you sleep much better.

5. Create a Bedtime Routine

Do the same activities every night before bed. You might take a warm bath, read a book, or listen to calm music. These activities tell your body that sleep time is coming. Choose activities that make you feel relaxed and peaceful every single night.

6. Be Careful About Caffeine and Alcohol

Cleveland Clinic explains that people should stop drinking caffeine at different times depending on their body. For some people, the best cutoff is 10:00 am or noon, while others can have caffeine until 1:00 or 2:00 pm. Having caffeine later than these times can interfere with sleep quality and make it difficult to fall asleep.

7. Exercise During the Day

Moving your body during the day helps you sleep better at night. You can walk, run, dance, or do any activity you enjoy. Just make sure you finish exercising at least 2 hours before bedtime. Exercise too close to sleep time can make you feel energetic.

You might think that sleeping whenever you feel tired is fine, but your body actually works better with a regular schedule. Many people do not realize how much their daily activities and health depend on good sleep timing.

According to Cleveland Clinic, having a regular sleep schedule is important because every cell in your body needs sleep to work properly. When you do not sleep at the same times each day, your body's natural clock cannot work well with your other body functions. This makes it hard for your body to do its job correctly.

Cleveland Clinic also warns that bad sleep schedules can cause serious health problems. These problems include heart disease, brain issues, weak immune system, accidents, mood problems, and weight gain. This medical source explains that sleep is just as important as eating healthy food and exercising for staying healthy.

Many different factors can make your sleep schedule worse without you realizing it. Understanding these factors can help you avoid them or find ways to manage them better.

1. Jet Lag and Travel

The Sleep Foundation explains that jet lag happens when your body's internal clock does not match the day-night cycle of the place where you traveled. Your body thinks it should be sleeping when the new location says it is daytime. This confusion can make you feel very tired for several days.

2. Working Night Shifts

People who work during the night and sleep during the day often have sleep problems. Their bodies want to be awake when the sun is up and sleep when it is dark. This goes against their work schedule and can make them feel constantly tired and unhealthy.

3. Stress and Worry

When you feel worried about work, family, or money, your mind may be too busy to fall asleep. Stress makes your body produce hormones that keep you alert and awake. Many people lie in bed thinking about their problems instead of sleeping peacefully throughout the night.

4. Drinking Coffee or Energy Drinks Late

Healthline recommends that people should avoid drinking caffeine during the afternoon and evening hours to improve their sleep. Caffeine is a drug that makes you feel awake and alert. It can stay in your body for many hours, so afternoon coffee can keep you awake at bedtime.

5. Taking Long Naps During the Day

Short naps of 20-30 minutes can help you feel more energetic and alert. However, long naps or naps late in the day can make it hard to fall asleep at night. Your body may not feel tired enough for nighttime sleep if you napped too much during the day.

6. Eating Heavy Meals Before Bed

Large meals take a lot of energy to digest, which can keep your body active when it should be preparing for rest. Eating too much food close to bedtime can make your stomach uncomfortable and keep you awake. Spicy or fatty foods can also cause painful heartburn.

7. Using Your Bedroom for Activities Other Than Sleep

If you watch TV, work, eat meals, or do other daily activities in your bedroom, your brain may not understand that this room is for sleeping. Your bedroom should be a place that your mind connects only with rest and sleep, not with daytime activities.

Remember that fixing your sleep schedule is a process that takes time. Be patient with yourself and try different methods until you find what works best for your lifestyle. If you continue having serious sleep problems after trying these steps, consider talking to a doctor who can help you find other solutions.