Resetting Your Sleep Schedule: 8 Real-World Tips That Actually Work (4 of 5)

6. Get Sunlight in the Morning

One of the most natural ways to reset your body clock is light—specifically morning light. When you expose your eyes to sunlight soon after waking up, it signals your brain to stop producing melatonin (the sleep hormone) and start the “day mode” cycle.

Aim for 15–30 minutes outside in the first hour after waking. Sit by a window, take a walk, drink your coffee on the porch—whatever works. Even on cloudy days, natural light has an effect. If getting outside isn’t possible, a light therapy box can help too.

7. Limit Screen Time Before Bed

We know, this one’s hard. But the blue light from phones, tablets, and TVs tells your brain it’s daytime, even when it’s not. It suppresses melatonin, keeps your mind stimulated, and delays the sleep process.

Try setting a “digital sunset” at least 30–60 minutes before bed. Turn off devices or switch to night mode, and avoid anything that pulls you into a rabbit hole. Instead, swap your screen for an actual book, a puzzle, or even just chatting with someone you love. Let your body unwind without a backlit glow.