How to restore a normal sleep schedule in 5–7 days: a clear plan from doctors
Doctors have developed a simple and effective plan to help reset a normal sleep schedule within 5–7 days and eliminate daytime fatigue. The plan involves gradually shifting bedtime earlier by 15–30 minutes daily and following several practical recommendations for quality rest.
Source Sleep Foundation
The advice includes deep breathing exercises for 5 minutes before sleep, avoiding screens at least one hour before bedtime, ensuring complete darkness in the room using blackout curtains and an eye mask, having a light “sleep-friendly” dinner with turkey, banana, and nuts, and exercising only during the day or before 6 p.m. Particularly crucial is avoiding caffeine-containing drinks after 2 p.m., replacing them with herbal tea or lemon water.
Finally, adopting an evening relaxation routine—warm bath or shower, soothing music, and reading a book (not a phone)—can help achieve deep and restorative sleep.
