Resetting Your Sleep Schedule: 8 Real-World Tips That Actually Work (3 of 5)

4. Use Calming Techniques to Quiet the Mind

If your brain has a habit of going into overdrive the second your head hits the pillow, you’re not alone. Anxiety, to-do lists, spiraling thoughts—they all love making guest appearances at bedtime.

To help settle your mind, try deep breathing (like the 4-7-8 technique), progressive muscle relaxation, or a simple guided meditation. Apps like Calm or Insight Timer have great free options. Even five minutes of stillness can help your body understand that it’s okay to let go now.

5. Nap Smart, Not Long

Naps can be a gift—or a trap. If you’re exhausted and need to recharge, a quick 20-minute nap before 3 p.m. can help reset your energy without sabotaging your night. But longer naps, or ones taken too late in the day, can make it harder to fall asleep when you actually want to.

Use naps as a support tool, not a replacement for real sleep. And if you find yourself needing long naps often, it could be a sign that your nighttime rest isn’t giving you what you need.