The Post-Trip Reset: Your Guide to Fixing Your Sleep Schedule
Sometimes the hardest part of a trip is coming home. Returning from a different time zone can leave your body clock in limbo, making it difficult to get back into your normal work, school, and life routine. This guide provides a clear, actionable plan to quickly reset your sleep schedule.
Day 1: The First Day Back
Rule #1: No Naps (If Possible)
You will be tired, especially if you flew back overnight. However, the most important thing you can do on your first day home is to stay awake until your normal bedtime. This builds up maximum "sleep pressure," which will help you fall asleep and stay asleep through the night. If you absolutely must nap, keep it to a 20-minute power nap in the early afternoon.
Rule #2: Get Afternoon Sunlight
Exposure to bright light in the late afternoon can help delay your internal clock, which is useful if you've returned from a later time zone (traveled west). It helps signal to your brain that it needs to stay awake longer. Go for a walk outside between 3 PM and 5 PM.
The First Night Home: Setting the Anchor
Go to Bed at Your Normal Time
Resist the urge to go to bed super early. Try to stick to your regular bedtime. This helps to re-establish your old rhythm.
Create a Relaxing Wind-Down Routine
An hour before bed, begin a "power-down" hour. No screens, no bright lights. Take a warm bath, read a book, listen to calm music. This signals to your travel-weary body that it's time to prepare for sleep.
The Next Morning: The Critical Wake-Up
Rule #3: Wake Up at Your Regular Time
This is the most critical step. No matter how you slept, force yourself to get up at your normal weekday wake-up time. Do not sleep in. This act firmly anchors your circadian rhythm back into its proper place.
Rule #4: Get Immediate Morning Sunlight
Within 30 minutes of waking, expose yourself to bright, natural sunlight for at least 15 minutes. This sends the strongest possible "wake up" signal to your brain, shutting off melatonin production and locking in your wake-up time.
The Following Days: Consistency is Key
For the next 2-3 days, be strict with your schedule. Continue to wake up at the same time, get morning light, and avoid naps. Your body should fully resynchronize within a few days. Use tools like our Bedtime Calculator to ensure you are giving yourself enough time for a full night's rest as you recover.