If you’ve been having trouble getting a good night’s rest, sleep syncing may be the answer. “Sleep syncing is when you create a routine that aligns your body’s circadian rhythm or internal clock with your daily routine,” says sleep expert Sanam Hafeez, PsyD, an NYC-based neuropsychologist and Director of Comprehend the Mind.
By going to bed and waking up at the same time each day, you can help train your body to recognize when it’s time to sleep, which can support more restful and refreshing sleep.
Sleep syncing might not work for everyone, but it can be life-changing for people who are able to align their bodies with their daily schedules and follow consistent routines. Ahead, we’ll discuss where the trend came from, what its benefits are, and how you can practice it.
Where Did the Sleep Syncing Trend Come From?
Sleep syncing gained popularity thanks to the social media app TikTok, where it went viral.
“The goal [of sleep syncing] is to ensure you are sleeping and waking up at the right times, which can support a more restorative sleep and help improve your overall health and well-being,” says Dr. Hafeez, who notes that “sharing sleep-syncing endeavors on social media can provide a sense of accountability and motivation. When others know your goal to sync sleep schedules, it can create a sense of responsibility to stick to the routine and maintain consistency.”
Sleep Syncing Isn’t a New Practice
However, the idea of sleep syncing isn’t new. Scientists have long known that following your body’s “master clock” is ideal for properly regulating anatomical functions.1 Dr. Hafeez says, “research suggests that maintaining a consistent sleep schedule can help regulate your circadian rhythm, which in turn affects the quality and quantity of your sleep.”
How Does Sleep Syncing Work?
The perks of sleep syncing go well beyond your body’s basic functions. Dr. Hafeez says, “Benefits of sleep syncing may include increased alertness, improved mood, greater focus and productivity, and reduced risk of common sleep-related problems like insomnia or daytime fatigue.”
The premise of sleep syncing is simple and this means that it’s something most people can try. You create a schedule and you follow that on a consistent basis. In turn, you’ll find yourself tired at the same time each night.
Dr. Hafeez tells us that “By going to bed and waking up at the same time each day, you can help train your body to recognize when it’s time to sleep, which can support more restful and refreshing sleep.”
How to Practice Sleep Syncing
Practicing sleep syncing is straightforward. Here, we’ll walk you through how to incorporate sleep syncing into your routine.
How to Sleep Sync
If you’re ready to start sleep syncing, these are the steps to follow:
- Consider your daily schedule and pick a sleep and wake time. Think about your typical schedule and choose the ideal time you’d like to go to bed and wake up each day.
- Get into a pattern of following your new sleep schedule. Next, you’ll want to get into the pattern of following that schedule. Dr. Hafeez says to “establish a consistent bedtime and wake-up time: Go to bed and wake up at the same time every day, even on weekends.”
- Craft a before-bedtime-routine. This routine involves a series of actions you follow every night at bedtime. “This may include activities such as reading a book, taking a warm bath, or practicing relaxation techniques,” says Dr. Hafeez.
- Remove distractions. Dr. Hafeez tells us to avoid caffeine and alcohol in the evening and to put phones, laptops, and other devices away before bed. She says, “The blue light emitted by smartphones, tablets, and laptops can disrupt the body’s natural sleep-wake cycle and make it harder to fall asleep. Try to avoid using electronic devices before bedtime or use blue light filters to reduce the impact.”
- Create a bedroom environment that is conducive to sleep. “Your bedroom should be quiet, cool, and dark to promote restful sleep,” instructs Dr. Hafeez.
- For more help, obtain a sleep tracker. “A sleep tracker or sleep monitoring app can provide useful insights into your sleep patterns, helping you identify areas for improvement,” says Dr. Hafeez.