| Reason | Typical Desired Shift | |--------|------------------------| | Shift work (night shifts) | Delay sleep by 6–12 hours | | Jet lag (eastward travel) | Earlier bedtime/wake time | | Jet lag (westward travel) | Later bedtime/wake time | | School or work schedule change | 1–3 hours earlier or later | | Sleep phase disorder (delayed/advanced) | Normalize to societal schedule |
Your sleep-wake cycle is governed by your circadian rhythm—an internal 24-hour clock that responds to light, temperature, and habits. Here is how to retrain that clock and reclaim your mornings. The Gradual Shift Method how to change sleep time