Re-establishing Sleep Schedule: How to Get Enough Sleep and Why It’s Important

A Grain of Salt | ElbyJames
6 min readOct 15, 2022
Woman walking on a beach at sunset
A woman walks during a sunrise on the beach in Miami Beach, Fla., on March 23, 2021. (Chandan Khanna/AFP via Getty Images

Sleep is important for health and well-being, but it can also be elusive.

Work and social lives can play havoc on people’s sleep schedules, and it is important to be able to adjust in order to maintain an acceptable amount of rest for the mind and body.

COVID-19 lockdowns disrupted many people’s sleep cycles, allowing those who might not usually sleep in-because of their lengthy commute to work or routine for getting ready to go out-a few more minutes to hours of rest. As the world returns to office work and in-person socialising, many people are struggling to re-establish a sleep schedule that co-operates with their new daily routine.

Shifting Your Sleep Schedule

In an email to The Epoch Times, the Director of the Centre for Sleep Science at the University of Western Australia, Jennifer Walsh, PhD, said that light is the best way to reset the sleep schedule.

“If you are trying to shift your sleep time to later in the evening, you should expose yourself to bright light in the evening hours,” Walsh said.

“If you are trying to shift your sleep time to earlier in the evening, you should set your alarm to wake closer to the desired wake time and expose yourself to bright light for at least 30 mins, ideally longer.

“If planning to shift the sleep schedule more than a few hours, either way, it is best to consult with a sleep professional to ensure that you will not cause significant disruption to the circadian rhythm.”

Sleep Health Foundation Board Member and Senior Sleep Scientist in the Adult Sleep Laboratory at Newcastle’s John Hunter Hospital, Gemma Paech PhD told The Epoch Times that light exposure includes not only devices but all house rooms.

“You’d want to make sure that you’re not exposing yourself to a lot of lighting, particularly when it’s dark outside and then trying to have a sleep schedule that’s fairly consistent across all days of the week,” she said.

“And over time, if you sort of stick to your sleep schedule and you stick to reducing your light exposure at night and maximizing your light exposure in the morning, we’ll sort of adapt to…



A Grain of Salt | ElbyJames

ElbyJames is an American disabled combat vet exiled in the UK & a free speech absolutist. He’s an occasional Top Writer