Resetting Your Sleep Schedule: 8 Real-World Tips That Actually Work (2 of 5)

2. Cut Back on Caffeine—Especially After Noon

We all love a good coffee moment—especially when that 2 p.m. slump hits like a brick wall. But caffeine lingers in your system for hours. Even an afternoon soda or green tea can interfere with some people’s ability to relax at night.

Try cutting off caffeine after lunch. Switch to herbal tea, flavored water, or just plain old H₂O in the afternoon. You’ll be surprised how much easier it is to fall asleep when your body isn’t running on artificial energy.

3. Build in Time to Unwind Before Bed

You wouldn’t sprint off a treadmill and immediately expect your body to sleep. The same goes for your brain. If you’re answering emails, doom-scrolling, or catching up on emotionally intense TV shows right before bed, your nervous system is still in “go” mode.

Instead, give yourself a gentle transition. Start winding down at least 30 minutes before bed. Dim the lights. Read a chapter of a book. Stretch. Journal. Listen to mellow music. The present moment is your buffer zone—the bridge between your day and your dreams.