So, how long does it take to adjust to a new sleep schedule if you're trying to wake up earlier? It depends on your current sleep timetable and the new sleep and wake timings you want to achieve. To illustrate, an extreme night owl will likely need more time and effort to reach their new 6 a.m. The strength of your genetic programming also determines how long you take to reach your new sleep schedule and how much dedication you need to stick to it. With that said, the switch to an early-bird schedule will be an active, ongoing process as you work against your chronotype. It's all about making a conscious effort to stick to your new sleep and wake times, paying special attention to the timing of your light exposure. So, does that mean evening chronotypes have to suffer from subpar energy levels when they wake up earlier than usual? Not really. However, your chronotype is a byproduct of your genetics. That's why a substantial percentage of the night-owl populace wants to become morning people. Much of society is wired around an early-bird schedule. Other factors, like your running sleep debt and chronotype, also affect the length of your adjustment period. The exact time you need to adjust to a different sleep schedule hinges on your personal motivations, such as minimizing travel jet lag or dealing with a shift-work timetable. You may groan at what seems to be a non-answer, but the reality is, it's so much more complex than an arbitrary number. So, how long does it take to adjust to a new sleep schedule? It depends. How Long Does It Take to Adjust to a New Sleep Schedule? It tells you the exact timing of your daily energy peaks and dips on your Energy Schedule.Īs you can see, altering your sleep patterns isn't as straightforward as fiddling with the alarm clock settings on your smartphone.

When these processes are inclined to happen boils down to your chronotype - are you an early bird, a night owl, or somewhere in between? The RISE app makes it easy to follow your natural circadian rhythm. Circadian rhythm: Most commonly known as your internal clock, your circadian rhythm governs your sleep-wake cycle and other biological processes over a roughly 24-hour period.As a rule of thumb, stay below five hours of sleep debt to feel and function at your best (or as close to it as possible).

This is the amount of sleep you've missed out on in the past 14 days relative to your sleep need.

Sleep debt: What happens when you don't meet your sleep need? You rack up sleep debt.

Want to find out your unique sleep need? Open the RISE app and click on the profile icon on the top-right corner. A minority of roughly 13% needs nine or more hours of sleep each night. For the majority, your sleep need is likely somewhere between 7.5 and 9 hours.

Sleep need: Instead of the generalized sleep recommendation of 'eight hours of sleep per night,' your sleep need is genetically determined, just like how your eye color and height are.

Your new sleep schedule should ideally be constructed around your individual sleep need and tailored to your circadian rhythm. What It Means to Adjust to a New Sleep Schedule Read on to find out how planning and dedication can help you realize your new sleep schedule with maximal success and minimal fuss. That said, one common theme runs through it all - the adjustment doesn't take place overnight. Spoiler alert: There isn't a catch-all timeline for the various scenarios mentioned earlier. Whether you're doing it for work or social obligations, this guide will show you how long it takes to get your body clock on board with a different sleep schedule. These are just some of the most common reasons that prompt the question, 'How long does it take to adjust to a new sleep schedule?' Do you want to join the ranks of the early bird club? Or maybe you'd like to beat travel jet lag at its game? Perhaps you want to make the best of your shift-work schedule or get through daylight saving time (DST) changes with minimal sleepiness.

Average wake up time by country