Optimizing Your Sleep Schedule

Taking control of your daily sleep schedule is a powerful step toward getting better sleep. To start harnessing your schedule for your benefit, try implementing these four strategies:

• Set a Fixed Wake-Up Time: It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
• Budget Time for Sleep: If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to wind down and get ready for sleep.
• Be Careful With Naps: To sleep better at night, it’s important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
• Adjust Your Schedule Gradually: When you need to change your sleep schedule, it’s best to make adjustments little-by-little and over time with a maximum difference of 1-2 hours per night⁶. This allows your body to get used to the changes so that following your new schedule is more sustainable.

Written by

Eric Suni

Medically Reviewed by

Dr. Abhinav Singh