How to Shift Your Sleep Schedule
Move your sleep times earlier or later. Safe methods to shift your schedule without disrupting sleep quality.
Sleep Schedule Shift Challenges
Direction Choice
Deciding whether to shift earlier or later for best results.
Shift Speed
Finding the right pace to avoid sleep disruption.
Social Conflicts
New sleep times may conflict with social activities.
Sleep Schedule Shifting Strategies
Earlier Bedtime Shifts
Move bedtime earlier using light restriction.
Later Bedtime Shifts
Delay sleep using light exposure and activity.
Gradual Movement
Shift in 15-30 minute increments weekly.
Support Rhythms
Align meals and activities with new times.
Maintain Quality
Keep sleep duration consistent during shift.
Plan Social Impact
Communicate changes with family and friends.
Plan Your Sleep Schedule Shift
Free • Gradual shifting • Takes 2 minutes