How to Stop Sleeping In So Late

Medically reviewed by
 Dr. Jordan Burns DC, MS

Dr. Jordan Burns DC, MS

Meet Dr. Burns, a devoted chiropractor with an extensive seven-year professional career dedicated to optimizing patient health. With an academic background in Kinesiology, Life Sciences, and Sports Science and Rehabilitation,…

Last Updated On December 29th, 2023
How to Stop Sleeping In So Late

Key Takeaways

  • Understand Your Natural Sleep Patterns: Recognize your body’s circadian rhythm and whether you have a delayed sleep phase, as this awareness is crucial for effective adjustments to your sleep schedule.
  • Prioritize Sleep Hygiene: Establish and maintain consistent sleep routines, create a comfortable sleep environment, and avoid disruptive factors like caffeine to enhance the quality and duration of your sleep.
  • Seek Professional Help if Needed: If sleep issues persist or you suspect a sleep disorder, consult a healthcare professional or sleep specialist for personalized diagnosis and solutions, ensuring optimal sleep quality and overall well-being.

Do you wake up late in the morning, feeling groggy and unproductive? You are not alone. The habit of sleeping in can disrupt your sleep patterns, negatively impacting your physical and mental health.

In this article, we will explore practical strategies and tips to help you adjust your sleep schedule and put an end to sleeping in so late. We will delve into the importance of sleep and discuss the negative consequences of sleep deprivation. Let’s explore how you can achieve a healthier sleep routine and wake up with renewed energy and focus.

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It’s important to note that some individuals may require sleep medicine to regulate their sleep habits. However, we will focus on natural solutions for those looking to adjust their sleep patterns without medication.

Now, let’s delve into how to stop sleeping in so late and achieve a better night’s sleep.

Understanding Your Natural Sleep Patterns

Before you start adjusting your sleep schedule, it’s essential to understand your body’s natural sleep patterns. Your internal biological clock influences these patterns, also known as circadian rhythm, which regulates your sleep-wake cycle.

The delayed sleep phase is a pattern where individuals naturally tend to fall asleep and wake up later than what’s considered normal. People who follow this pattern are often called night owls and can experience difficulty falling asleep earlier than their preferred time due to their chronotype.

The goal is to shift your wake-up time, advancing your sleep onset at bedtime. Or in simpler terms, helping you fall asleep faster. Knowing your sleep patterns and understanding how they affect your daily routine is crucial to finding the most effective solutions to improve your sleep quality and quantity.

“Sleeping late can significantly disrupt our natural circadian rhythms, impacting overall sleep quality,” says Dr. Burns. “Studies in ‘The Journal of Sleep Research’ highlight the importance of aligning our sleep-wake cycles with the natural patterns of light and darkness. Consistently waking up later may contribute to feelings of grogginess and fatigue throughout the day.”

The Impact of Sleep Disorders

Sleep disorders can significantly impact our sleep habits and contribute to difficulty falling asleep. Among the most common sleep disorders are:

Each of these common sleep disorders presents unique challenges affecting falling asleep earlier, significantly impacting sleep schedules.

Your healthcare provider might refer to this condition as delayed sleep phase syndrome or as delayed sleep-wake phase disorder. Delayed sleep phase syndrome falls under the category of circadian rhythm sleep disorders.

Insomnia, for example, can cause trouble falling asleep and difficulty staying asleep, leading to daytime fatigue and poor performance at work. Sleep apnea, however, is a severe condition that affects breathing and can cause loud snoring, choking, or gasping sounds during sleep. Similarly, restless leg syndrome causes an uncontrollable urge to move the legs, leading to discomfort and difficulty falling asleep.

Understanding the various sleep disorders that might be affecting your sleep habits is crucial for finding the right solutions. It is essential to speak with your healthcare provider or a sleep specialist if you suspect a sleep disorder is impacting your sleep habits, as early diagnosis and treatment can significantly improve your quality of life.

Establishing a Regular Sleep Schedule

Creating and maintaining a regular sleep schedule is essential for regulating sleep patterns. By aligning your sleep routine with your internal clock, you can improve the quality and duration of your sleep.

One effective strategy is to go to bed and wake up at the same time every day, even on weekends. While sleeping in on Saturdays and Sundays may be tempting, it can disrupt your regular sleep pattern, making it harder to fall asleep Sunday night.

It’s also important to establish a pre-sleep routine that allows you to wind down and prepare for rest. This could include reading a book, taking a warm bath, or journaling before bed.

Additionally, avoid napping during the day, as it can throw off your regular sleep schedule and make it harder to fall asleep at night. If you do need to power nap, keep it short (20-30 minutes) and nap during the early afternoon to minimize its impact on your nighttime sleep.

By implementing these simple strategies and establishing a regular sleep schedule, you can improve your sleep patterns and wake up feeling more rested and refreshed.

“Changing the habit of sleeping in requires a gradual adjustment to our sleep routine,” says Dr. Burns. “Research like that found in ‘The Lancet Neurology’ supports the effectiveness of incremental changes in sleep patterns. Implementing small shifts in bedtime and wake-up time over several days can help reset the body’s internal clock, making establishing a healthier morning routine easier.”

Implementing Sleep Hygiene Habits

Good sleep hygiene habits are crucial for improving sleep quality, especially if you have an irregular sleep schedule. One way to achieve this is by establishing a consistent bedtime routine. It may include activities such as taking a warm bath, reading a book, or listening to calming music.

When following a bedtime routine, it’s essential to maintain consistency, even on weekends. Irregular sleep schedules can disrupt your natural circadian rhythm, leading to difficulty falling asleep and waking up.

In addition to bedtime routines, there are other sleep hygiene habits to consider. Avoid consuming caffeine close to bedtime, as it can interfere with your sleep quality. Also, create a comfortable sleep environment with a cool, quiet bedroom free of distractions and exposure to blue light.

By implementing these sleep hygiene habits, you can improve your sleep quality and combat the adverse effects of an irregular sleep schedule.

“Establishing consistent sleep-wake times is a cornerstone of healthy sleep hygiene,” says Dr. Burns. “The American Academy of Sleep Medicine emphasizes the importance of maintaining a regular sleep schedule for optimal rest. By setting a fixed wake-up time and resisting the temptation to oversleep on weekends, individuals can regulate their internal body clock and promote more restful sleep overall.”

Managing Revenge Bedtime Procrastination

It’s tempting to stay up late and enjoy some personal time after a long day, but revenge bedtime procrastination can hurt your nighttime sleep and overall well-being. Sacrificing sleep to pursue leisure activities can result in sleep deprivation, which has a long-term impact on health and productivity. So, what can you do to break the cycle?

One effective method is to set a specific bedtime and stick to it. Plan out your day to have enough time to complete your work and leisure activities while allowing enough time for adequate sleep. You might also consider creating a relaxing bedtime routine, such as taking a warm bath or meditating, to help signal to your body that it’s time to wind down.

Another strategy to manage revenge bedtime procrastination is to limit your exposure to stimulating activities like screen time and caffeine. The blue light from electronic devices can disrupt your natural sleep cycle and make it harder to fall asleep, while caffeine can interfere with the quality of your sleep.

Ultimately, the key to managing revenge bedtime procrastination is to prioritize your sleep and recognize its importance for your well-being. By making small changes to your habits and routine, you can ensure that you get enough sleep each night and reduce the negative impacts of revenge bedtime procrastination on your sleep quality and overall health.

The Role of Light Exposure

If you’re looking to improve your sleep quality, paying attention to your light exposure is essential. Bright light, in particular, significantly impacts our sleep-wake cycle, affecting our internal clock and circadian rhythm.

Inadequate light exposure during the day can lead to a misaligned circadian rhythm, making it harder to fall asleep at night. On the other hand, exposure to bright light in the evening can delay and disrupt our natural sleep patterns, leading to sleep debt and daytime sleepiness.

Optimizing your light exposure can help regulate your sleep patterns and improve sleep quality. Light therapy, or even using lamps and devices that mimic natural light, can effectively shift your circadian rhythm. If you can, reap the benefits of morning sunlight to wake yourself up and help align your internal clock.

Additionally, minimizing exposure to bright screens in the evening can help promote better sleep habits.

By paying attention to your light exposure, you can enhance your sleep-wake cycle and improve your overall sleep quality, helping you wake up feeling refreshed and energized.

“Natural light exposure in the morning is crucial in regulating our internal sleep-wake cycles,” says Dr. Burns. “Studies, including those referenced in ‘The Journal of Sleep Research,’ demonstrate that exposure to natural light upon waking helps synchronize our circadian rhythms. Incorporating outdoor activities or a brief morning walk can positively influence wake times and contribute to a more balanced sleep schedule.”

Seeking Professional Help

If you have been struggling with sleep disorders and have tried various strategies without success, seeking help from a sleep specialist or healthcare provider may be beneficial.

Consulting with a specialist can help determine the root cause of your sleep problems and provide personalized solutions to improve your sleep quality. They can also help you navigate treatment options like therapy or medication.

It’s important to know when to seek professional assistance. Suppose you have severe daytime sleepiness or experience symptoms of sleep disorders, such as loud snoring or pauses in breathing during sleep. In that case, we recommend consulting with a healthcare provider.

Don’t hesitate to seek help from a sleep specialist or healthcare provider. Taking action towards improving your sleep can significantly impact your overall health and well-being.

Exploring Sleep Aids and Supplements

Are you struggling to fall asleep or find that you wake up frequently during the night? If so, sleep aids and supplements may be beneficial in regulating your sleep. Natural sleep aids can include a cup of herbal tea for sleep, with many such as lavender and chamomile noted to have relaxing effects on the body.

One of the most popular supplements is melatonin, a hormone naturally produced by your body to help control your sleep-wake cycle. Melatonin supplements can improve sleep quality and help you fall asleep more easily.

In addition to melatonin for sleep, there are other options to consider. Over-the-counter sleep aids, such as diphenhydramine and doxylamine, can help you fall asleep faster and stay asleep longer. However, it’s important to note that these medications can come with side effects and the potential for dependence if used long-term.

Before trying any sleep aids or supplements, you must talk to your healthcare provider. They can help you determine the ideal dose and recommend safe options based on your health history and current medications.

Remember that while sleep aids and supplements can be beneficial in the short term, they should not be relied upon as the sole solution for sleep issues. Good sleep hygiene habits and an optimal sleep environment are also essential for quality sleep.

Optimizing Your Sleep Environment

Getting quality sleep is crucial for our physical and mental well-being, and creating a sleep-friendly environment is a crucial step toward achieving it. Here are some tips on how to optimize your sleeping space:

Adjust Temperature

Keeping your bedroom at a comfortable temperature for sleep is essential. Research suggests that the optimal temperature for sleeping is between 60-67 degrees Fahrenheit (15-19 degrees Celsius).

Experiment with different temperatures until you find what works best for you. You may need to vary up your bedroom temperature throughout the year, as ideal temperatures for summer may require more focus on coolness while indoor temperatures for winter may need to provide more warmth.

See also How To Sleep During A Heat Wave

Minimize Noise

Noise can disrupt your sleep, making it difficult to fall asleep and stay asleep. If you live in a noisy area or have loud neighbors, invest in earplugs or noise-canceling headphones to block out noise for better sleep.

Alternatively, you can sleep with a fan on for white noise.

Reduce Exposure to Blue Light

Blue light from electronics such as smartphones and computers can suppress the production of melatonin, a hormone that regulates sleep. The stimulating content these devices provide can also create too much wakefulness.

Avoid using electronic devices before bed, and consider using blue light-blocking glasses if you must use them.

Incorporate Good Sleep Habits

Practicing good sleep hygiene habits can improve the quality of your sleep:

By optimizing your sleep environment and incorporating good and healthy sleep habits, you can improve the quality of your sleep and wake up feeling refreshed and energized. Sweet dreams!

Sleep Strategies for Shift Workers

Working irregular hours can make it challenging for shift workers to maintain a regular sleep schedule. The constantly changing work schedule and resulting shift work sleep disorder (SWSD) can disrupt your circadian rhythm and make it difficult to get enough sleep. Such a loss of sleep leads to daytime sleepiness and reduced overall health and productivity.

By following these strategies and adapting them to your specific situation, you can effectively manage your irregular sleep schedule as a shift worker. Remember, prioritizing your sleep is vital for maintaining good health and being productive at work.

Prioritize Sleep

Shift workers’ daytime sleep usually falls outside the regular sleep period. Therefore, it’s essential to prioritize sleep. Try to establish a sleep schedule during the day and keep it consistent to regulate your sleep-wake cycle.

Adjust Your Sleep Environment

Creating an optimal sleep environment can help shift workers to sleep better during the day. Minimize noise and light, and use blackout curtains to create a dark and quiet sleeping space. Keep the room cool and use comfortable bedding to make it easier to fall asleep.

Make Healthy Choices

Shift workers need to ensure they make healthy choices. Avoid caffeine, alcohol, and nicotine, and adopt a healthy diet and exercise routine to help regulate sleep. Consider using relaxation techniques like meditation or deep breathing exercises before sleeping to calm your mind and reduce stress.

Use Naps Wisely

Napping can be helpful for shift workers to restore their energy and increase alertness at work. However, avoid taking long naps, which can interfere with your sleep at night. Aim for short naps of 20-30 minutes during breaks or before work starts.

Seek Help When Needed

If you struggle to cope with daytime sleepiness, consider talking to your healthcare provider or a sleep specialist. They can help determine if you have any underlying sleep disorders that might be affecting your sleep quality.


How many hours is oversleeping?

Oversleeping, or excessive sleep, is subjective and can vary from person to person. Generally, experts recommend adults aim for 7-9 hours of sleep per night.

However, consistently sleeping more than 9-10 hours might be considered oversleeping for some individuals and could indicate underlying health issues. Pay attention to how you feel during the day and consult a healthcare professional if you have concerns about your sleep patterns.

How late do most people sleep?

Sleep patterns vary, but most adults average 7 to 9 hours per night. The exact timing can differ based on individual preferences, work schedules, and lifestyle factors. It’s crucial to prioritize getting enough sleep during the night to support overall health and well-being.

Why do I keep waking up late?

Waking up late may be influenced by various factors, including poor sleep hygiene, irregular sleep patterns, stress, or lifestyle choices. It could also be a sign of an underlying sleep disorder.

Evaluate your sleep routine, create a consistent sleep schedule, reduce screen time before bedtime, and manage stress to improve your chances of waking up at a desired time.

How much sleep is too little?

Insufficient sleep varies based on individual needs, but generally, adults require 7 to 9 hours of sleep per night for optimal health. Consistently sleeping less than 6 hours may lead to sleep deprivation, affecting cognitive function, mood, and overall well-being. It’s essential to prioritize adequate sleep to support physical and mental health.

How do I fix sleeping late and waking up late?

To adjust your sleep schedule and overcome sleeping late, establish a consistent sleep routine by going to bed and waking up at the same time every day. Create a sleep-conducive environment by minimizing light and noise in the bedroom. Limit caffeine and screen time before bedtime.

Gradually adjust your bedtime earlier in small increments until you reach your desired wake-up time. Additionally, exercise regularly and manage stress to promote healthy sleep patterns. If problems persist, consider consulting with a healthcare professional for personalized advice.


Improving your sleep schedule and habits is crucial for overall health and well-being. By understanding your natural sleep patterns, implementing good sleep hygiene habits, and optimizing your sleep environment, you can effectively put an end to sleeping in so late.

If you are challenged by sleep disorders or revenge bedtime procrastination, seeking professional help or exploring sleep aids and supplements may be beneficial.

Remember, creating a consistent sleep schedule, going to bed earlier, and prioritizing good sleep habits can positively impact all aspects of your life. So, commit to prioritizing sleep and waking up feeling refreshed and energized each day!

About the author

Mitchell Tollsen is a graduate student and a freelance writer who’s contributed to the Early Bird blog for three years. Mitchell’s always been fascinated by the science of sleep and the restorative processes our bodies undergo when at rest. The self-titled “Sleep Expert” is always looking for ways to improve his shut-eye, and throughout the years has implemented numerous lifestyle changes and tried dozens of sleep-promoting gadgets to determine the best ways to truly get better rest.

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