Whether it's because of a new job, shift work, jet lag or becoming a new parent, there are many times in life when you must make rapid adjustments in your sleep cycle. While it may not be easy, depending on your body's natural ability to adjust, you can change your sleep cycle by making a few changes in your everyday habits.
Step 1
Avoid eating for 12 to 16 hours. A study by Harvard Medical School, reprinted by ParentingSquad.com, states that you should refrain from eating during the 12- to 16-hour period before you want your waking hours to begin. For example, if you want to start waking up at 2 a.m., you should start fasting between 10 a.m. and 2 p.m. the previous day. Don't break your fast until you wake up at 2 a.m. Once you eat, your body clock will be reset as though it is a new day. You can then begin your day as you normally would and fall asleep at the time you desire. This can be a useful way of recovering from jet lag or shift work.
Step 2
Avoid alcohol as well as stimulants such as caffeine, nicotine and chocolate, particularly if you have trouble falling asleep. The Mayo Clinic says the effects of caffeine, in particular, can last for up to eight hours. A common misperception is that alcohol is a sleep aid or a sedative, when in fact it disrupts the sleep cycle. Avoiding these substances will help you sleep when you need to as you try to change your sleep cycle.
Step 3
Stick with a regular bedtime, even on weekends. The Mayo Clinic also advises against taking naps, or if you must nap, limiting the nap to 30 minutes. When dealing with jet lag, try to stay awake until your usual bedtime. If you work at night, go to bed at a regular time every day and keep your bedroom windows well-covered, as sunlight disrupts sleep.
