How long does it take to reset your sleep schedule after shift work?

Most people need 1–2 weeks of consistent sleep habits, light exposure, and wake-up routines to reset their circadian rhythm. In some cases, it may take up to a month, especially if you've worked night shifts long-term.

Does melatonin help reset your sleep schedule?

Yes, melatonin can help signal to your body that it's time to sleep. In the UK, it's only available by prescription. Speak to your GP if you're considering short-term use.

Can light therapy help with shift work recovery?

Yes. Exposure to bright light in the morning and reduced blue light in the evening helps realign your body clock and improve sleep-wake consistency.

What is the best way to fall asleep after night shifts?

Use blackout curtains or a sleep mask, avoid caffeine before bed, create a calming wind-down routine, and limit screen time before sleep.

How to Reset Your Sleep Schedule After Shift Work

If you’ve been working night shifts, rotating shifts, or irregular hours, chances are your internal body clock feels completely out of sync. Whether you’ve recently transitioned to a day job or just want to re-establish a consistent, healthy sleep routine, resetting your sleep schedule after shift work isn’t as simple as flipping a switch—but it can be done with the right strategies.

This guide breaks down the science behind circadian disruption, what happens to your body during shift work, and how to gradually re-align your sleep for optimal rest, mood, and energy levels.

Two people with laptops sit at a dimly lit cafe. One uses a phone. Neon lights and cityscape in the background create a moody ambiance.

Why Shift Work Disrupts Your Sleep

Shift work, especially overnight or rotating shifts, throws off your circadian rhythm—your body’s internal clock that regulates the sleep-wake cycle, hormone release, digestion, and more. This biological clock is strongly influenced by light exposure, particularly blue light from the sun.

When you work at night and sleep during the day, your body receives conflicting signals. Instead of producing melatonin (your natural sleep hormone) at night, your brain is exposed to artificial light and remains alert. Meanwhile, trying to sleep during daylight can be interrupted by sunlight, noise, or a mismatch between your sleep and your body’s biological rhythm.

This leads to problems like:

Insomnia or difficulty falling asleep
Excessive daytime sleepiness
Reduced sleep quality
Mood disturbances
Weakened immune response

Long-term shift work is associated with higher risks of cardiovascular disease, diabetes, and depression—so reclaiming a healthy sleep cycle is an important step toward restoring overall health.

Step-by-Step: How to Reset Your Sleep Schedule

1. Set a Gradual Sleep-Wake Target

Rather than jumping straight into a new sleep pattern, shift your schedule gradually. For example, if you’ve been sleeping from 9am–4pm, try moving bedtime earlier by 30–60 minutes every few days until you reach a more conventional schedule (e.g., 10:30pm–6:30am). Sudden shifts can increase sleep fragmentation and insomnia symptoms.

2. Control Light Exposure

Light is the most powerful signal for resetting your internal clock. To shift your sleep schedule effectively:

Morning Light: Get bright natural light exposure within 30 minutes of waking up, especially if you're resetting to a daytime schedule. Take a walk, sit near a window, or consider a light therapy box.
Evening Darkness: Reduce light exposure 1–2 hours before your intended bedtime. This means dimming indoor lights and avoiding screens (or using blue light filters).
Blackout Curtains: Use blackout curtains or an eye mask to eliminate daytime light if you’re still sleeping during daylight hours.

3. Limit Caffeine and Stimulants

If you’ve been relying on caffeine to stay alert during night shifts, cutting back will help your sleep reset. Avoid caffeine within 6–8 hours of your desired bedtime. Gradually reduce your intake to avoid withdrawal symptoms.

4. Set a Strict Wake-Up Time

Waking up at the same time every day, even on weekends, is more important than going to bed at the same time during a reset phase. Consistent wake-up times help train your body when to start producing melatonin each evening.

Use an alarm (and resist snoozing) to maintain consistency, even if sleep was less than ideal the night before.

5. Create a Wind-Down Routine

A regular pre-sleep routine cues your brain to prepare for rest. Start winding down 30–60 minutes before bed by doing low-stimulus activities like:

Reading a physical book
Light stretching or yoga
Meditation or deep breathing
Listening to calming music

Avoid scrolling through your phone or watching high-stimulation TV during this time.

6. Consider Melatonin (Under UK Guidance)

Melatonin supplements can support a reset by helping your body signal it’s time to sleep—but in the UK, melatonin is available only via prescription. If you're struggling to shift your body clock, speak to your GP or sleep specialist about whether a short-term melatonin course (like Circadin) may be helpful.

7. Be Strategic With Naps

Napping can be helpful or harmful depending on timing and duration. During your reset:

Limit naps to 20–30 minutes to avoid grogginess and interfering with night-time sleep.
Avoid napping too close to bedtime—aim for earlier in the afternoon if needed.

8. Use Sound and Scent Cues

White noise, earplugs, or soft ambient sounds can help mask daytime noise during sleep. Lavender essential oil, pillow sprays, or sleep-inducing herbal teas may enhance your wind-down routine.

How Long Does It Take to Reset a Sleep Schedule?

The timeframe varies by individual, but most people need 1–2 weeks of consistent light exposure, bedtime routines, and disciplined wake-up times to fully realign their circadian rhythm. For more entrenched patterns—such as rotating shifts over many years—it may take 3–4 weeks or longer.

What If You Go Back to Shift Work Again?

If you return to shifts in the future, try to minimise disruption with:

Scheduled naps before night shifts
Strategic use of light therapy and sunglasses
Melatonin under guidance (if applicable)
Maintaining meal times and hydration to support rhythm stability

Final Thoughts

Resetting your sleep schedule after shift work isn’t easy, but it’s absolutely achievable. Focus on consistent light cues, fixed wake-up times, and gradually adjusted bedtimes. Add calming bedtime habits and avoid stimulants close to sleep.