Before we get into fixing the problem, it can be helpful to know what your sleep clock is, what it does, and how it works so that these strategies make sense.
The term “sleep clock” refers to several biological mechanisms that control the cycle of wakefulness and tiredness, led by the suprachiasmatic nuclei (SCN) in the hypothalamus.
Here are three ways to improve your system clocks:
1. Change the lighting: Research suggests that manipulating light exposure may help reset the clock, particularly for disturbances caused by jet lag. Light remains a key focus of researchers, and is often a point of treatment for sleep phase disorders.
2. Fast, Then Normalize Meal Times: Digestion and metabolism also play a role in wakefulness and sleepiness. When you eat, and to some extent, what you eat, can help you reset your sleep clock.
3. Take Gradual Steps: For many people, slow and gradual changes are best when it comes to achieving long-term results. Small changes can also be easier on you physically and mentally, especially if you don’t have days to recover from sleep deficits.