How to Practice Sleep Syncing for Better Sleep and Energy

Table of ContentsView AllTable of ContentsWhere Did the Sleep Syncing Trend Come From?How Does Sleep Syncing Work?How to Practice Sleep SyncingI Tried Sleep Syncing and This Is What HappenedWhy Sleep Syncing Isn’t Working for YouIs It Possible to Reset Your Circadian Rhythm?FAQ

Table of ContentsView All

View All

Table of Contents

Where Did the Sleep Syncing Trend Come From?

How Does Sleep Syncing Work?

How to Practice Sleep Syncing

I Tried Sleep Syncing and This Is What Happened

Why Sleep Syncing Isn’t Working for You

Is It Possible to Reset Your Circadian Rhythm?

FAQ

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If you’ve been having trouble getting a good night’s rest, sleep syncing may be the answer. “Sleep syncing is when you create a routine that aligns your body’s circadian rhythm or internal clock with your daily routine,” says sleep expertSanam Hafeez, PsyD, an NYC-based neuropsychologist and Director ofComprehend the Mind.

Sanam Hafeez, PsyDBy going to bed and waking up at the same time each day, you can help train your body to recognize when it’s time to sleep, which can support more restful and refreshing sleep.

Sanam Hafeez, PsyD

By going to bed and waking up at the same time each day, you can help train your body to recognize when it’s time to sleep, which can support more restful and refreshing sleep.

Sleep syncing might not work for everyone, but it can be life-changing for people who are able to align their bodies with their daily schedules and follow consistent routines. Ahead, we’ll discuss where the trend came from, what its benefits are, and how you can practice it.

The Importance of Maintaining Structure and Routine During Stressful Times

Sleep syncing gained popularity thanks to the social media app TikTok, where it went viral.

“The goal [of sleep syncing] is to ensure you are sleeping and waking up at the right times, which can support a more restorative sleep and help improve your overall health and well-being,” says Dr. Hafeez, who notes that “sharing sleep-syncing endeavors on social media can provide a sense of accountability and motivation. When others know your goal to sync sleep schedules, it can create a sense of responsibility tostick to the routineand maintain consistency.”

Sleep Syncing Isn’t a New PracticeHowever, the idea of sleep syncing isn’t new. Scientists have long known that following your body’s “master clock” is ideal for properly regulating anatomical functions.Dr. Hafeez says, “research suggests that maintaining a consistent sleep schedule can help regulate your circadian rhythm, which in turn affects the quality and quantity of your sleep.”

Sleep Syncing Isn’t a New Practice

However, the idea of sleep syncing isn’t new. Scientists have long known that following your body’s “master clock” is ideal for properly regulating anatomical functions.Dr. Hafeez says, “research suggests that maintaining a consistent sleep schedule can help regulate your circadian rhythm, which in turn affects the quality and quantity of your sleep.”

The perks of sleep syncing go well beyond your body’s basic functions. Dr. Hafeez says, “Benefits of sleep syncing may include increased alertness, improved mood, greater focus and productivity, and reduced risk of common sleep-related problems like insomnia or daytime fatigue.”

The premise of sleep syncing is simple and this means that it’s something most people can try. You create a schedule and you follow that on a consistent basis. In turn, you’ll find yourself tired at the same time each night.

Dr. Hafeez tells us that “By going to bed and waking up at the same time each day, you can help train your body to recognize when it’s time to sleep, which can support more restful and refreshing sleep.”

Sleep Quiz: How Well Are You Sleeping?

Practicing sleep syncing is straightforward. Here, we’ll walk you through how to incorporate sleep syncing into your routine.

How to Sleep Sync

If you’re ready to start sleep syncing, these are the steps to follow:

How to Do a Digital Detox

As someone who experiences insomnia, sleep syncing is critical to my ability to get the rest I need. When I had my first serious bout of insomnia in college—a period of not sleeping for enough days in a row that I broke down and called my mother for help, resulting in her jumping on a plane to me—I visited a sleep doctor and he recommended the steps above.

I still have insomnia periods but have found that consistency in my bedtime routine is my best bet for getting a solid night of sleep.

There are numerous reasons why sleep syncing might not work for you. If you work a graveyard shift, for example, following your body’s natural rhythms just isn’t possible, and if you travel a lot for work you might often bejet-lagged. Also, in certain psychiatric and medical conditions sleep disruptions can be a core symptom.

You Work Graveyard Shifts or Travel A lot

Dr. Hafeez explains that “people who work night shifts or frequently travel across different time zones may experience disruptions in their sleep patterns. Shift work and jet lag can cause desynchronization of the circadian rhythm, leading to difficulty in aligning sleep with regular day-night cycles.”

You May Have a Disorder That Impacts Your Sleep

Additionally, there are some disorders that prevent sleep syncing. Dr. Hafeez says that “circadian rhythms are internal biological processes that regulate our sleep-wake cycles, and various factors influence them, including light exposure, social cues, and individual genetic variations.”

Delayed Sleep Phase Syndrome (DSPS)Delayed sleep phase syndromeis a sleep disorder in which someone goes to sleep at least two hours later than what’s considered a socially-acceptable bedtime.

Delayed Sleep Phase Syndrome (DSPS)

Delayed sleep phase syndromeis a sleep disorder in which someone goes to sleep at least two hours later than what’s considered a socially-acceptable bedtime.

People who can’t sleep sync may have Delayed Sleep Phase Syndrome (DSPS), which Dr. Hafeez says is “a delayed timing of their sleep-wake cycle. These individuals have difficulty falling asleep and waking up at socially acceptable times, making it challenging to align their sleep patterns with others.”

Advanced Sleep Phase Syndrome (ASPS)Advanced sleep phase syndrome is the opposite of delayed sleep phase syndrome where someone will go to sleep and wake up earlier than what is considered socially acceptable.

Advanced Sleep Phase Syndrome (ASPS)

Advanced sleep phase syndrome is the opposite of delayed sleep phase syndrome where someone will go to sleep and wake up earlier than what is considered socially acceptable.

“Individuals with ASPS tend to feel sleepy, go to bed early in the evening, and wake up very early in the morning. This can also lead to difficulties synchronizing sleep with others.”

Yes, you can help to move your circadian rhythm into a place that enhances your sleep quantity and quality. It might not be easy, but Dr. Hafeez suggests the following.

If you have trouble sleep-syncing, know that it can be a slow process. Dr. Hafeez says that “sleep syncing can be a gradual process, and it may take some time to establish a healthy sleep routine that works for you.”

She suggests you “be patient and persistent, and don’t hesitate to consult a healthcare professional if you’re experiencing persistent sleep problems.”

Frequently Asked QuestionsYes, it’s possible to change your sleep cycle. It should be something you do slowly and gradually according to Dr. Hafeez, in fifteen-minute increments daily.Melatonin may help improve sleeping patterns, but it’s not the cure-all for sleep that it’s marketed as. A meta-study concluded that its benefits were limited and that more studies are needed.

Frequently Asked Questions

Yes, it’s possible to change your sleep cycle. It should be something you do slowly and gradually according to Dr. Hafeez, in fifteen-minute increments daily.

Melatonin may help improve sleeping patterns, but it’s not the cure-all for sleep that it’s marketed as. A meta-study concluded that its benefits were limited and that more studies are needed.

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian Rhythms.Cleveland Clinic.Delayed Sleep-Wake Phase Disorder in Children and Adolescents.Reid KJ, Chang A, Dubocovich ML, Turek FW, Takahashi JS, Zee PC.Familial Advanced Sleep Phase Syndrome.Arch Neurol.2001;58(7):1089–1094. doi:10.1001/archneur.58.7.1089Costello RB, Lentino CV, Boyd CC, O’Connell ML, Crawford CC, Sprengel ML, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014.

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of General Medical Sciences.Circadian Rhythms.Cleveland Clinic.Delayed Sleep-Wake Phase Disorder in Children and Adolescents.Reid KJ, Chang A, Dubocovich ML, Turek FW, Takahashi JS, Zee PC.Familial Advanced Sleep Phase Syndrome.Arch Neurol.2001;58(7):1089–1094. doi:10.1001/archneur.58.7.1089Costello RB, Lentino CV, Boyd CC, O’Connell ML, Crawford CC, Sprengel ML, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institute of General Medical Sciences.Circadian Rhythms.Cleveland Clinic.Delayed Sleep-Wake Phase Disorder in Children and Adolescents.Reid KJ, Chang A, Dubocovich ML, Turek FW, Takahashi JS, Zee PC.Familial Advanced Sleep Phase Syndrome.Arch Neurol.2001;58(7):1089–1094. doi:10.1001/archneur.58.7.1089Costello RB, Lentino CV, Boyd CC, O’Connell ML, Crawford CC, Sprengel ML, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014.

National Institute of General Medical Sciences.Circadian Rhythms.

Cleveland Clinic.Delayed Sleep-Wake Phase Disorder in Children and Adolescents.

Reid KJ, Chang A, Dubocovich ML, Turek FW, Takahashi JS, Zee PC.Familial Advanced Sleep Phase Syndrome.Arch Neurol.2001;58(7):1089–1094. doi:10.1001/archneur.58.7.1089

Costello RB, Lentino CV, Boyd CC, O’Connell ML, Crawford CC, Sprengel ML, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014.

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