Reset your body clock: how to sleep better, feel better, and finally wake up refreshed

If you’ve ever wondered why you can feel exhausted but still wide awake at night – or why waking up can feel like dragging yourself through wet cement – your circadian rhythm might be out of sync. This internal body clock runs the show when it comes to your sleep, energy, some hormones and even digestion.

When it’s working well you feel alert during the day, naturally sleepy at night and sleep feels like… sleep. Restorative, deep, delicious. But when it’s not? Hello restless nights, 3am wakeups and those wired-but-tired afternoons. Here’s how to work with your body’s rhythm – not against it.

Same time, every day (yes, really)

One of the simplest ways to reset your body clock is this: go to bed and wake up around the same time every day. Yep – even on weekends. It might sound rigid, but consistency trains your internal clock to know exactly when it’s time to wind down – and when it’s time to wake up. This is why some people’s bodies wake them up at the same time no matter what time they go to sleep and also why daylight saving ending throws so many of us off balance. That one-hour shift messes with the signals your body relies on. It’s not your imagination, it can take a few days (sometimes a week) for your circadian rhythm to catch up when the time changes. Same thing happens with jet lag. 

Melatonin — your sleep hormone MVP

You’ve probably heard of melatonin – it’s the hormone your brain releases as night falls, gently nudging your body towards sleep. But here’s the thing: melatonin is sensitive. It needs darkness to thrive. And in our modern world, we’re drowning in light – phones, laptops, TVs, bright LED lights – all of which confuse your brain into thinking it’s daytime. 

What protects melatonin:

• Dim warm lights at night
• Getting outside in natural daylight during the day (this helps set the stage for melatonin release later)
• Limiting screens in the hour (two if you can) before bed What wrecks it: • Blue light from devices
• Late-night scrolling (yep, even ‘just one more’ reel)
• Caffeine too late in the day
• Alcohol – it might knock you out, but it messes with melatonin and sleep quality

How to get your rhythm back and sleep like a dream

The good news? Your body wants to be in rhythm.

Here’s how to help it: 

• Get morning sunlight – within an hour of waking. It’s the easiest way to remind your body it’s daytime.
• Keep meal times consistent – irregular eating patterns confuse your clock. Try to eat around the same times each day.
• Move your body – daily movement (especially earlier in the day) helps regulate your sleep-wake cycle.
• Wind down properly – dim the lights, switch off your phone, read, journal or practise some slow breathing before bed.
• Address stress – high cortisol at night is the sleep killer. Support your nervous system with calming practices… or a little help from nature if needed.

Sleep is where the magic happens

Getting good quality sleep isn’t just about being tired enough. It’s about giving your body the signals it needs to switch into rest, repair, and deep sleep mode. Because when your circadian rhythm is humming, everything feels easier – your energy, your mood, even your cravings. It’s not about perfection, but the more consistent you are, the better you’ll feel.

If your sleep could use some support, try adding Calm Restore to your bedtime routine. While it won’t reset your circadian rhythm, it’s designed to help soothe and calm your nervous system  – supporting melatonin production and encouraging deep, restorative sleep.