
Day 3 | Reset Your Sleep Schedule
Reset Your Body Clock: Help Your Natural Sleep Rhythm Thrive
The 7-Day Sleep Comfort Map
Explore the Full Sleep Guide-
Day 1
Start Here
Reset Your Sleep Space
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Day 2
Read Day 2
Evening Wind-Down Rituals
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Day 4
Coming Soon
Gentle Movement & Stretching
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Day 5
Coming Soon
Calm Your Mind Before Bed
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Day 6
Coming Soon
Eat Right for Better Sleep
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Day 7
Coming Soon
Wake Up Well
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Day 3 | Reset Your Sleep Schedule
Reset Your Body Clock to Help Your Natural Sleep Rhythm Thrive
Are your sleep and wake times all over the place? Struggling to fall asleep at the right time—or wake up refreshed? Don’t worry, your body can relearn healthy rhythms. Let’s reset your internal clock together.
🕒 Did You Know?
A consistent sleep schedule is one of the most effective ways to improve sleep quality—more powerful than melatonin supplements or sleep apps.
A consistent sleep schedule is one of the most effective ways to improve sleep quality—more powerful than melatonin supplements or sleep apps.
Quick Tips for Resetting
- Expose yourself to natural daylight early: Step outside within an hour of waking. Daylight tells your brain it’s time to be alert.
- Wake up at the same time—even on weekends: This anchors your body clock, even if you had a rough night.
- Go to bed only when sleepy: Avoid lying awake in bed. Let sleepiness—not the clock—lead your bedtime cue.
Mini Wins (£)
- Keep a sleep diary: Track your bedtime, wake time, and how you feel. Patterns will emerge, helping you identify what's working.
- Use a sunrise alarm: Gentle light cues in the morning help train your circadian rhythm without the jolt of sound-based alarms.
💡 Tip:
Looking for comfort while you adjust your schedule? Our Sanggol Body Pillows support your posture so your rest is more restorative.
Looking for comfort while you adjust your schedule? Our Sanggol Body Pillows support your posture so your rest is more restorative.
Long-Term Support (££–£££)
- Create a morning ritual that includes movement: Stretching, walking, or yoga wakes your body up and reinforces daytime hours.
- Stop caffeine by early afternoon: Even a 3 pm cup of coffee can delay sleep. Opt for herbal teas or decaf if needed.
- Set a consistent wind-down alarm: One hour before bed, begin your wind-down routine—dim lights, screen-free time, quiet activities.