How to Reset the Sleep Cycle

Our bodies crave a regular routine, so when our routine is disturbed or changed, it tends to throw our sleep and waking cycle out of whack. Several things--such as stress, hormone levels, food and beverages, and the bedroom environment-- can upset a sleep cycle. Resetting a sleep cycle requires a system of knowing what triggers sleeplessness, and avoiding those triggers, while adapting habits that ensure a good night's rest.

Things You'll Need

• 1 cup warm milk or herbal tea
• Alarm clock

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Instructions

• 1

  Limit your intake of caffeine within the six hours before bedtime. Avoid exercising within two to three hours before retiring for the night.

• 2

  Restrict the number of lights shining at night to allow the increase in melatonin. If you read at night, turn on one light directly above or near you with a low-wattage bulb.

• 3

  Drink a cup of warm milk or a soothing herbal tea 30 minutes before going to bed. The warmth of the beverage has a calming effect on the body.

• 4

  Turn down the thermostat before heading to bed. A warm environment makes the heart beat faster to cool down the body, so keep the bedroom cool.

• 5

  Set your alarm clock every day to the time you wish to arise, even on weekends. Go to bed at the same time each night so that your body becomes accustomed to the same ritual.