Even the most disciplined individuals can experience the ripple effects of sleep disruption, especially after travel, navigating chaotic schedules, or simply operating outside a normal routine. Our sleep-wake cycle is governed by the circadian rhythm, the body's intrinsic 24-hour internal clock, which is highly responsive to environmental cues such as light, temperature, activity levels, and daily habits. When these cues shift, the internal clock also adjusts. Dr. Angela Holliday-Bell, a sleep expert, emphasizes that it doesn't take long for the body’s circadian rhythm to become misaligned. She explains that the body thrives on patterns, meaning even a few days of altered routines can significantly impair one’s ability to fall asleep and wake up at their usual times. This explains why a few late nights, an out-of-sync weekend, a red-eye flight, or a late-night movie binge can have a surprisingly profound impact on sleep quality. To reestablish order and consistent sleep patterns, the body requires a steady stream of consistent cues.

Reclaiming a healthy sleep rhythm involves several actionable strategies, beginning with a focus on morning routines. Starting the day calmly, rather than immediately diving into emails or to-do lists, plays a crucial role in regulating energy levels and stabilizing the sleep-wake cycle. Dr. Holliday-Bell highlights morning routines as one of the most underrated components of healthy sleep. A structured morning flow, which could include stretching, opening blinds to let in light, or meditating, becomes even more vital after time-zone changes or disruptions like holidays. Furthermore, morning light exposure is a key factor. Dr. Holliday-Bell advises that getting exposure to natural light within an hour of waking signals to the body that it’s time to be alert, which in turn helps reset the circadian rhythm and promotes better sleep the following night. For situations like dark winter mornings or international travel where stronger cues are needed, a sunrise-mimicking light, such as that offered by the Hatch Restore Alarm Clock, can be particularly beneficial.

While many modern devices can hinder sleep through 'doom-scrolling' and sleep-disrupting blue light, the right technology can actually support healthy sleep. Smart devices like the Hatch Restore are designed to recreate natural cues—such as gradual morning light and nighttime relaxation—making it easier to reestablish healthy sleep rhythms. The Hatch Restore's sunrise alarm gently nudges the body awake with a gradual light that mimics a real sunrise, providing a gentle awakening experience without the jarring shock of a traditional alarm. Its phone-free design is a significant advantage, allowing users to initiate pre-programmed routines directly on the device using physical buttons, thereby eliminating the temptation to pick up a smartphone and inadvertently scroll oneself awake. Dr. Holliday-Bell notes that many individuals struggle with maintaining structure around sleep, and such devices help remove the guesswork, simplifying the process.

Strategic napping can also be a helpful tool. Dr. Holliday-Bell suggests that naps can aid in recovering from a sleep deficit, but it is important to keep them under 30 minutes in duration and avoid taking them too late in the day, as this could interfere with nighttime rest. Equally important is the creation of a sleep-friendly bedtime routine. This involves dimming lights, avoiding bright screens close to bedtime, and ensuring the bedroom environment is as serene as possible—typically cool, dark, and quiet. These actions collectively signal to the body that it’s time to wind down. The Hatch Restore further assists in this process by enabling users to curate a bespoke, restful ritual that prepares both mind and body for sleep. Its Unwind features include guided meditations, calming sound baths, bedtime stories, and soft lighting with soothing, sunset-inspired color palettes to gently ease one into sleep. A 'Cue to Unwind' setting allows for preferred sound and light sequences to start at the same time each night, promoting schedule consistency. Moreover, when it’s time to sleep, expert-designed soundscapes can be engaged to block out disruptive noise and provide a conducive backdrop for falling and staying asleep. According to a biannual Sleep Wellness Impact survey conducted by Hatch with 1,000 customers, positive results were reported: 83 percent noted improved sleep, 78 percent enjoyed waking up more, and 69 percent felt more rested after using the device.

Preventing sleep regression before it starts is often simpler than trying to fix a disrupted routine. The most effective method is to adhere to one's usual bedtime and wake time as closely as possible, even during travel. Dr. Holliday-Bell also advises against attempting to 'catch up' on sleep during weekends, as a more predictable schedule leads to the body falling back into a healthy rhythm faster. Daytime light exposure serves as a significant stabilizer; getting outside during the day helps the body align with local time, with even a short walk providing necessary cues to the internal clock. At night, it’s crucial to avoid substances and activities that can interrupt sleep, such as heavy meals, caffeine, and alcohol, particularly close to bedtime. For those crossing time zones, a bit of preparation can make a big difference. Dr. Holliday-Bell recommends beginning to adjust one's schedule a few days prior to travel and strategically using light exposure to help the body adapt. Regardless of location, surrounding oneself with small comforts—like a familiar pillow, a sleep mask, or favorite calming sounds—can help unfamiliar spaces feel more relaxing and conducive to sleep.

In conclusion, when life’s routines shift, our bodies inevitably respond, often leading to sleep disturbances. While such impacts can be unavoidable, taking smart, proactive steps—such as establishing consistent morning and evening routines, utilizing strategic light exposure, and leveraging tools like the Hatch Restore—can significantly help in re-establishing healthy sleep patterns and resting easier, even amidst life’s inevitable schedule shake-ups. This advice is provided by Dr. Angela Holliday-Bell, a Chicago, Illinois-based board-certified physician, certified sleep specialist, speaker, and founder of The Solution is Sleep.