How to Practice Sleep Syncing for Better Sleep and Energy

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.

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."

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."

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.

I Tried Sleep Syncing and This Is What Happened

As someone who experiences insomnia, sleep syncing is critical to my ability to get the rest I need. When I had my first serious bout of insomnia in college—a period of not sleeping for enough days in a row that I broke down and called my mother for help, resulting in her jumping on a plane to me—I visited a sleep doctor and he recommended the steps above.

I still have insomnia periods but have found that consistency in my bedtime routine is my best bet for getting a solid night of sleep.

Outside of extremely stressful periods or times when I'm out at night, I'm able to obtain between 7 and 8 hours of uninterrupted sleep nightly by going to bed at the same time, putting my phone away well before bedtime, avoiding caffeine after morning, and keeping my bedroom dark and quiet.

Why Sleep Syncing Isn't Working for You

There are numerous reasons why sleep syncing might not work for you. If you work a graveyard shift, for example, following your body's natural rhythms just isn't possible, and if you travel a lot for work you might often be jet-lagged. Also, in certain psychiatric and medical conditions sleep disruptions can be a core symptom.

You Work Graveyard Shifts or Travel A lot

Dr. Hafeez explains that "people who work night shifts or frequently travel across different time zones may experience disruptions in their sleep patterns. Shift work and jet lag can cause desynchronization of the circadian rhythm, leading to difficulty in aligning sleep with regular day-night cycles."

You May Have a Disorder That Impacts Your Sleep

Additionally, there are some disorders that prevent sleep syncing. Dr. Hafeez says that "circadian rhythms are internal biological processes that regulate our sleep-wake cycles, and various factors influence them, including light exposure, social cues, and individual genetic variations."

People who can't sleep sync may have Delayed Sleep Phase Syndrome (DSPS), which Dr. Hafeez says is "a delayed timing of their sleep-wake cycle. These individuals have difficulty falling asleep and waking up at socially acceptable times, making it challenging to align their sleep patterns with others."

Or they may have the opposite problem: Advanced Sleep Phase Syndrome (ASPS). "ASPS is characterized by an earlier sleep-wake cycle," says Hafeez.

"Individuals with ASPS tend to feel sleepy, go to bed early in the evening, and wake up very early in the morning. This can also lead to difficulties synchronizing sleep with others."

Is It Possible to Reset Your Circadian Rhythm? 

Yes, you can help to move your circadian rhythm into a place that enhances your sleep quantity and quality. It might not be easy, but Dr. Hafeez suggests the following.

1. Be as consistent as your life will allow with your sleep schedule. She says that "regular sleep can help regulate circadian rhythm. Go to bed and wake up simultaneously every day, even on weekends. This practice reinforces your body's internal clock and can make it easier to synchronize your sleep with others."
2. Get lots of light in the morning, and protect yourself from light at night. "Light exposure is crucial in regulating the circadian rhythm," she explains. "Expose yourself to bright light, especially natural sunlight, during the day to signal wakefulness. In the evening, limit exposure to bright lights, particularly from electronic devices, to promote sleepiness."
3. Optimize your sleep environment. "Create a sleep-friendly environment that is conducive to restful sleep. Ensure the bedroom is cool, quiet, and dark," she says.
4. Have a wind-down routine. Do the same things each night before bed to help your body establish a pattern. She notes that you should "avoid stimulating activities or electronic devices close to bedtime, as they can interfere with sleep," as well.
5. Move your schedule as gradually as possible. "If you need to shift your sleep schedule, such as when recovering from jet lag or adjusting to a new work shift, try making gradual adjustments," recommends Dr. Hafeez. "Gradually move your bedtime and wake-up time by 15 to 30 minutes each day, allowing your body to adapt to the new schedule slowly."
6. Try exercise. Hafeez notes that "Regular physical activity during the day can help improve sleep quality."

If you have trouble sleep-syncing, know that it can be a slow process. Dr. Hafeez says that "sleep syncing can be a gradual process, and it may take some time to establish a healthy sleep routine that works for you."

She suggests you "be patient and persistent, and don't hesitate to consult a healthcare professional if you're experiencing persistent sleep problems."