How to reset your body clock for better sleep this New Year
Late nights, long lunches and a few sleep-ins are all part of holiday fun. But when January arrives, getting back to routine can feel like a challenge.
The good news is that easing your sleep back into sync with a gentle sleep reset is often more simple than it seems. “The biological clock responds best to gradual change,” explains sleep physician Dr Carmel Harrington. Carmel has written several books on good sleep, so we asked for her top tips to help guide your sleep rhythm back on track this New Year.
Why your sleep and body clock feels out of sync
It’s normal for your routine to shift over the holidays. You may stay up later, spend more time indoors, use screens more often or wake later in the morning. It’s all part of the celebration, but these changes can disrupt your circadian rhythm, which is your internal 24 hour body clock.
When this rhythm shifts, you might find yourself feeling wide awake late at night or struggling to get going in the morning. This is where a gentle New Year sleep reset can help your body return to a more natural pattern.
How to gradually reset your body clock
According to Carmel, the most effective approach to reset your body clock is slow and steady. Carmel recommends adjusting your routine by fifteen minutes every few nights.
“If you try to do it really quickly, what you risk is having that sense of jet lag,” she explains. This is because our body clocks respond best to gradual changes. “Try waking up 15 minutes earlier for two to three days, then another 15 minutes earlier for the next 2-3 days, until you reach your ideal wake time” she explains.
These small shifts help reset your circadian rhythm by teaching it when to release melatonin, the hormone that signals it is time for sleep. Carmel suggests giving your sleep hormones extra support by waking up at the same time each day, even on weekends.
Light plays a big role too. Stepping outside for natural light within the first hour of waking can help anchor your body clock and make it easier to feel sleepy at night.
How much sleep do we really need?
Most adults need between seven and nine hours of sleep a night, but Carmel says there is plenty of natural variation. “The average is about eight hours,” she explains, pointing to a study from the 1960s that tracked more than a million people.
Sleep needs can also shift at different stages of life. For example, Carmel knows she needs about eight and a half hours, while her husband feels fine after seven and a half. This tracks, since research shows women tend to need a bit more sleep than men after puberty and during other big hormonal shifts like perimenopause (usually around an extra 20 to 30 minutes a night).
A simple way to quiet a busy mind before bed
If falling asleep feels harder than it should, it’s often your mind that’s keeping you awake. Many of us get into bed feeling tired, but our thoughts keep going. You might replay conversations, worry about tomorrow or run through your to-do list. When that happens, a gentle technique called cognitive shuffling can help.
Cognitive shuffling is a technique that gives your brain something neutral to focus on. It works by distracting your mind from stress, without forcing it to shut down.
You can try it by imagining random, everyday things. For example, a banana, a lighthouse, a red umbrella or waves at the beach. Picture each one for a few seconds, then move on to the next. There’s no story to follow and no right or wrong way to do it. By shifting your focus, you’re letting your brain know it’s safe to slow down. Over time, this can make it easier to fall asleep. You can learn more about how this works in our guide to cognitive restructuring.
If your mind often races at night, this can be an easy place to start. And if sleep problems continue, it’s a good idea to talk to a GP about what might be going on.
Five good sleep habits to reinforce your reset
Good sleep habits help guide your circadian rhythm and body clock back into a steady routine, but you don’t need to do everything at once. Here are five of Carmel’s best tips for a smooth reset:
Reduce light at night: Bright screens and overhead lighting can delay the release of melatonin (the hormone that helps you feel sleepy). Reducing screen time in the hour before bed can help signal to your body that it is time to wind down. Even small changes can make a difference
Here comes the sun: Morning sunlight is just as important. “When we get sunlight soon after waking, it strengthens the body clock,” Carmel explains. This light exposure helps anchor your rhythm and supports earlier, more consistent sleep
Stick to the routine: Keeping your routine the same each night is also a winner. Carmel says the body learns when to release sleep hormones based on predictable cues, like going to bed at the same time and waking up at a consistent hour. If you are working on a sleep reset, these cues help reinforce the gradual shifts you are making
Be mindful with caffeine: Some people can drink coffee later in the day without much impact. For others, caffeine can stay in the system for several hours and make it harder to fall asleep – especially as we age. If you notice this, try avoiding caffeine from midday.
Eat a balanced diet: Research shows that diets lacking in balance and nutrients can affect sleep quality. Aiming for regular, nourishing meals can support your overall sleep routine.
When it’s time to get extra support
A simple sleep reset works for many, but if your sleep is still off, it’s important to get the right support. Conditions like sleep apnoea, restless leg syndrome or insomnia may make it harder for your body clock to settle on its own.
Carmel points out that many people wait too long before reaching out. “If you’ve tried improving your habits and still feel tired during the day or struggle to fall asleep, it’s worth having a conversation with your GP” she says. Sleep plays an essential role in overall health, so if you’re concerned, a New Year check-up is a great way to kick off the year feeling more in control of your wellbeing.
If you're looking to dive deeper into circadian rhythms, sleep hygiene or other reset techniques, check out our dedicated Sleep page for more tips on sleep resets, circadian rhythm and good sleep habits.