Need to get up earlier for work or a workout? To return to your routine after traversing time zones? Or just want to get your day started before the sun comes up?
Below, Stephanie Silberman, Ph.D, a clinical psychologist, sleep specialist and author of The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need, provides tips on how to reset your sleep cycle.
1. Make adjustments in increments.
The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments, according to Silberman. If you have less time to prepare for your new schedule, try 30 minutes, she said. (But no more than that.)
Give yourself at least three or four nights to get comfortable with the new schedule. If it’s going well, on the fourth or fifth night, shave off another 15 minutes.
Keep in mind that feeling groggy when you get up is normal. As Silberman said, “Most people don’t wake up full of energy.” So expect that you’ll feel sleepy for about 20 to 30 minutes.