title: About Us published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/about-us domain: www.risescience.com # Imagine Life With More Energy ![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) Sleep has the power to make or break your day. But it’s not just about health. Sleep gives you energy, which is the driver behind everything you want to achieve. With more energy, your productivity soars, your mood improves, and your life feels easier. That’s why at Rise Science, we don’t just focus on sleep for sleep's sake. We focus on ways you can get the sleep you need and the energy you want, so you can reach your potential each day. ## About Us RISE is an energy and sleep tracker subscription app created by the team of sleep experts at Rise Science. It helps you unlock better sleep and enjoy more energy, day after day. The app is a sleep tracker, gentle alarm clock, and your science-backed guide to getting a good night’s sleep. It tells you the best time to do everything, from when to have your final cup of coffee to when you should wind down for bed, all based on your own biology. It also predicts your energy cycle each day and teaches you how to harness it. The company behind the app, Rise Science, was founded by Jeff Kahn and Leon Sasson. The pair started out by helping top-performing athletes and sales teams improve their performance through the power of sleep. Now, they give everyone else the chance to do the same with the RISE app. The RISE app is a frequent [Apple App of the Day](https://apps.apple.com/us/story/id1621186695), App Store Editor's Choice award-winner, and [Apple Design Awards 2023](https://developer.apple.com/design/awards/) Finalist. RISE is also one of Sleep Foundation's [Best Sleep Trackers](https://www.sleepfoundation.org/best-sleep-trackers) for 2024. Rise Science is backed by Goodwater Capital, True Ventures, Freestyle Capital, and High Alpha; investors behind category winners Fitbit, Peloton, and Facebook. ![Today Show Logo](/assets/63ffb310e704462eef274157_18103788f13607037f317588f35305d7_today-logo.avif) ![ESPN logo](/assets/600874852b3a2f4eea4ba4e0_espn-logo.avif) ![](/assets/632dcea42b3e7a32d16cd108_sleepfoundation-logo.avif) ![](/assets/632dd1071d882407481fa5a9_appofday-logo.avif) ## Editorial Standards We help you get better sleep and more energy with the RISE app and through the science-backed content on [our blog](https://www.risescience.com/blog.md) and in [our podcast](https://www.risescience.com/podcast.md). How exactly? Sleep researchers agree there are two key things that impact how you feel and function: sleep debt and circadian rhythm. Together, these things make up the Two-Process Model of Sleep Regulation — the dominant theory explaining the timing, duration, and structure of sleep. In the RISE app, these are the two things we help you master. And in every article we write and every podcast we record, we tie our advice back to how you can use them to sleep better each night and live better each day. Our goal is to bring sleep research out of the lab and into your life. We cut through the sea of confusing and misleading information out there to explain the science in a simple and actionable way. And because we don't rely on any affiliate revenue, our advice is always unbiased and based on the latest scientific research. Plus, we get our science straight from the source. We dig through peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. In fact, everyone from our founders to our science advisors has a background in sleep science. Meet: * [Jeff Kahn, Rise Science Co-Founder & CEO](https://www.risescience.com/jeff-kahn.md) * [Jamie Zeitzer, Ph.D, Rise Science Science Advisor & Scientific Reviewer](https://www.risescience.com/jamie-zeitzer.md) * [Chester Wu, M.D., Rise Science Medical Reviewer](https://www.risescience.com/chester-wu.md) * [Benjamin Pfeifer, Ph.D., Rise Science Clinician](https://www.risescience.com/benjamin-pfeifer.md) --- title: App Download published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/app-download domain: www.risescience.com [![Rise Logo](/assets/5db35d8e419d4c073ae0422c_RISE.avif)](https://www.risescience.com/.md) [Sleep Guide](https://www.risescience.com/improve-sleep-hygiene.md) [Blog](https://www.risescience.com/blog.md) [Podcast](https://www.risescience.com/podcast.md) [FAQ](https://www.risescience.com/faq.md) [Sales Teams](https://www.risescience.com/rise-for-sales-teams.md) [Get Rise](https://rise-sleep.app.link/GETRISE) [![Rise Logo](/assets/5db35d8e419d4c073ae0422c_RISE.avif)](#) [Home](https://www.risescience.com/.md) [Sleep Guide](https://www.risescience.com/improve-sleep-hygiene.md) [Blog](https://www.risescience.com/blog.md) [Podcast](https://www.risescience.com/podcast.md) [FAQ](https://www.risescience.com/faq.md) [Sales Teams](https://www.risescience.com/rise-for-sales-teams.md) [Get Rise](https://rise-sleep.app.link/GETRISE) # Create habits to become a morning person. ![](/assets/6005b098f712c84acc0b99a1_gradient-sphere.svg) \- Learn about your sleep \- Predict your daily energy \- Adapt your day around when you'll be your best and when to rest [Get 7-days free](https://apps.apple.com/us/app/rise-sleep-energy-tracker/id1453884781) ###### Proudly featured in: ![](/assets/632dd1071d882407481fa5a9_appofday-logo.avif) ![New York Time Logo](/assets/600874869ac62d2590f0963b_nyt-logo.avif) ![ESPN logo](/assets/600874852b3a2f4eea4ba4e0_espn-logo.avif) ![Wall Street Journal Logo](/assets/6008748778f1d9546d54d6b4_wsj-logo.avif) ![Harvard Business Review Logo](/assets/6008748687a4ec08372ca2fa_hbr-logo.avif) [![Rise Logo](/assets/5db35d8e419d4c073ae0422c_RISE.avif)](https://www.risescience.com/.md) [![Rise Logo](/assets/5db35d8e419d4c073ae0422c_RISE.avif)](#) Made with low sleep debt. © Rise Science 2021 --- title: Download Rise on the App Store published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/app-store-download domain: www.risescience.com [![](/assets/5da4b7e696a90c05d47a385b_Vector_3.png)](https://www.risescience.com/.md) Get started by scanning the QR code RISE makes it easy to improve your sleep and daily energy to reach your potential. ![QR Code](/assets/630d288a3858030ea389ac01_homepage_desktop_qr.avif) or Enter your mobile number You will receive a one-time SMS to download the RISE sleep app on your phone Check your text messages and follow the link to get started with RISE. --- title: About Dr. Benjamin Pfeifer published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/benjamin-pfeifer domain: www.risescience.com # Benjamin Pfeifer, Ph.D. ## Clinical Psychologist, CBT-I Provider ### Our Clinicians RISE clinicians are licensed healthcare providers who work closely with patients experiencing insomnia and other sleep conditions. Drawing on evidence-based approaches, including CBT-I when appropriate, they help patients understand the factors affecting their sleep and build sustainable, personalized strategies that support lasting improvements in both nights and days. ### Benjamin Pfeifer, Ph.D. ![](/assets/6968635033407af13b0a9870_ben.png) Dr. Benjamin Pfeifer, Ph.D. Benjamin Pfeifer, Ph.D., is a founding clinician at the [RISE Sleep Clinic.](https://www.risescience.com/expert-care.md) He is a licensed clinical psychologist in Michigan with authorization to practice telepsychology through PSYPACT. Dr. Pfeifer works with adults with insomnia and other sleep problems using cognitive behavioral therapy for insomnia (CBT-I). He is also experienced in providing CBT, dialectical behavior therapy, and motivational interviewing to clients with mood, personality, and substance use disorders. Dr. Pfeifer is dedicated to improving access to evidence-based psychotherapy and deepening understanding of what makes these treatments effective. As a RISE founding clinician, he helps RISE patients understand their sleep better and develop a personalized, data-driven approach to reach their sleep goals. Prior to joining the RISE team, Dr. Pfeifer completed a Ph.D. in clinical psychology at The Ohio State University, where his research interests focused on process-outcome relations in CBT for depression. He worked with military veterans with mood and substance use disorders during his clinical internship in the VA Ann Arbor Healthcare System and his postdoctoral residency in the Michigan Medicine/VA Ann Arbor Postdoctoral Consortium. He then served as a staff psychologist and Mental Health Clinic Team Leader at the Toledo VA Community-Based Outpatient Clinic prior to starting a private practice focusing on treating depression and anxiety disorders with CBT and other evidence-based psychotherapies. Dr. Pfeifer's favorite sleep and energy tip? > To build a more consistent sleep schedule, wake up at the same time every day and skip naps. Your body's sleep cues will naturally signal when it's time to go to sleep at night. ###### Dr. BENJAMIN PFEIFER Meet: * [Jeff Kahn, Rise Science Co-Founder & CEO](https://www.risescience.com/jeff-kahn.md) * [Chester Wu, M.D., Rise Science Medical Reviewer](https://www.risescience.com/chester-wu.md) * [Jamie Zeitzer, PhD., Rise Science Science Advisor](https://www.risescience.com/jamie-zeitzer.md) * [Daniella Marchetti, Ph.D., DBSM, Rise Science Clinician](https://www.risescience.com/daniella-marchetti.md) * [Karin Voelker, Psy.D., Rise Science Clinician](https://www.risescience.com/karin-voelker.md) * [Lauren Neaman, Psy.D., A-CBT, Rise Science Clinician](https://www.risescience.com/lauren-neaman.md) * [Jane Dyonzak, Ph.D., Rise Science Clinician](https://www.risescience.com/jane-dyonzak.md) --- title: The Rise Science Blog published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog domain: www.risescience.com # The Rise Blog Your HQ for healthy sleep and daily energy [Blog Sleep Debt ### Is the RISE Sleep App Worth It? Yes, If You Want More Energy RISE tracks the metrics that, when improved, make the biggest difference in your day and gives you personalized guidance to help you achieve those improvements. 13 MINS ![](/assets/6615b1e0a30ce24776aed34f_is_the_rise_app_worth_it_result.avif)](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) ### Latest Articles [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6658fbb36662832e16588d1c_magnesium-for-leg-cramps-at-night_result.avif) Sleep Hygiene #### Magnesium for Leg Cramps at Night: Does It Really Work? 11 MINS](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md)[Blog ![](/assets/664bc3ac0852a33941b49b36_does-magnesium-give-you-energy_result.avif) Sleep Debt #### Does Magnesium Give You Energy? It Can, Here’s How 11 MINS](https://www.risescience.com/blog/does-magnesium-give-you-energy.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md)[Blog ![](/assets/664a3ecd3c69157a66a07845_magnesium-vs-melatonin-for-sleep_result.avif) Sleep Hygiene #### Magnesium vs. Melatonin for Sleep: How to Choose 11 MINS](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md)[Blog ![](/assets/663bede5ffc095b0a417e829_can-magnesium-make-you-tired-n_result.avif) Sleep Debt #### Can Magnesium Make You Tired? What About the Next Day? 10 MINS](https://www.risescience.com/blog/can-magnesium-make-you-tired.md)[Blog ![](/assets/6640e820604f4dcab2ec0e4c_best-magnesium-dosage-for-sleep-n_result.avif) Sleep Hygiene #### How Much Magnesium Do I Take for Sleep? What is Too Much? 11 MINS](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md)[Blog ![](/assets/6636a0ebf104578fcb58078b_AUTOSLEEP-vs-RISE-APP_result.avif) Sleep Debt #### AutoSleep vs. RISE Sleep App: Which One to Choose? 16 MINS](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md)[Blog ![](/assets/66369a7d70dff6266af4d382_BEST_FITBIT_ALTERNATIVE_FOR_SLEEP_result.avif) Sleep Debt #### Alternative to Fitbit for Sleep Tracking: Try the RISE App 15 MINS](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md)[Blog ![](/assets/662e65945929da68bfa8d92c_Frame_190-3_result.avif) Sleep Debt #### Best Sleep App for Apple Watch? The RISE App 16 MINS](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md)[Blog ![](/assets/662453f521820a6357b6a535_WHOOP-VS-RISE-APP_result.avif) Sleep Debt #### Whoop vs. RISE Sleep App: Which Sleep Tracker Is Best? 16 MINS](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md) [Next](?33c59bdf_page=2) --- title: Is 5 Hours of Sleep Enough? It’s Highly Unlikely published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/5-hours-of-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 5 Hours of Sleep Enough? It’s Highly Unlikely Updated 2024-07-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * Guidelines say adults need seven to nine hours of sleep. These numbers are just guidelines, though. The amount of sleep you need is unique to you. Our RISE data shows most of us need about eight hours of sleep. * Five hours of sleep most likely isn’t enough and may cause low energy, mood, and productivity in the short term and mental and physical health problems in the long run. * To find out exactly how much sleep you need, use the RISE app. RISE can also guide you through good sleep habits to help you get enough shut-eye each night. Reach out to a doctor if you’re still struggling to get enough sleep. Whether you’re getting five hours of sleep because of a busy work schedule or a teething toddler, you’re — most likely — not getting enough sleep. You might feel fine after five hours of sleep, but really, your energy levels, health, and mental and physical performance will all take a hit. Below, we’ll dive into whether five hours of sleep is enough (spoiler: it’s not!) and what happens when you don’t get enough sleep. Plus, we’ll share how the RISE app can calculate how much sleep you really need and make getting enough shut-eye easier. ## Is 5 Hours of Sleep Enough? The TL;DR: five hours of sleep isn’t enough for the vast majority of us. Guidelines state adults need seven to nine hours of sleep. But in reality, we all have an individual amount of sleep we need a night. It’s determined by genetics — just like height and eye color — and it’s set by early adulthood. This is most likely more than five hours, though. When we looked at the sleep needs of 1.95 million RISE users aged 24 and older, we found: * The median sleep need was eight hours * Almost half of our users need eight hours or more sleep a night * Some even need a whopping 11 hours 30 minutes — a far cry from five hours ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. While there are a few lucky people out there who can survive on only five hours of sleep, these short sleepers are very — *very* — few and far between. As Matthew Walker puts it in his book [*Why We Sleep*](https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316), “It is far, far more likely that you will be struck by lightning (the lifetime odds being 1 in 12,000) than being truly capable of surviving on insufficient sleep thanks to a rare gene.” And even if you have one of these rare genes, you’re not guaranteed to be able to get by on a short amount of sleep. Learn more about so-called [short sleep syndrome](https://www.risescience.com/blog/short-sleep-syndrome.md) here. ## Advice From a Sleep Doctor “For most of the population, five hours of sleep isn’t enough," says Dr. Chester Wu. Most people need around eight hours. If you’re only getting five hours right now, try going to bed 15 minutes to 30 minutes earlier tonight and getting more sleep over the course of a couple of weeks. You might be surprised at how good you feel!” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What’s the Recommended Amount of Sleep? The [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157) recommends healthy individuals with normal sleep get: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Adults: 7 to 9 hours * Older adults: 7 to 8 hours As you can see, there’s a wide range in the recommendations for each age group. And as one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) states, “there is no “magic number” for the ideal duration of sleep.” These guidelines are exactly that: guidelines. They're based on surveys that look at how much sleep people get — not what they actually need. And even that can be misleading. Guidelines like these are often based on [inaccurate self-reported data](https://pubmed.ncbi.nlm.nih.gov/22850546/). And older adults may not actually need less sleep than younger adults, for example, sleep is just harder to come by. This is backed up by our RISE sleep data. Instead of relying on vague guidelines, work out how much sleep you personally need. You can do this by waking up without an alarm for a week or two and [keeping track of how much you slept](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), noting when they start to regularize (known as the sleep rebound method). Even if you have the luxury of waking up without an alarm for two weeks, this can be inaccurate for a few reasons: * Five hours in bed rarely equals five hours of sleep, so we may be getting much less sleep than we think * If you suddenly start getting nine hours of sleep without an alarm, it’s hard to tell if you’re getting nine hours because that’s your sleep need, or because your body’s taking the opportunity to catch up on lost sleep as you’ve been getting five hours sleep recently * You may also temporarily need more sleep when you’re ill or recovering from intense exercise or a [muscle injury](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) ### Use the RISE App RISE works as a personal [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md) to tell you exactly how much sleep you need in hours and minutes. The app uses a year’s worth of phone use data and proprietary sleep-science-based models to calculate your sleep need. **You can learn more about** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.** RISE also tells you how much [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) you have. This is the amount of sleep you need to catch up on. The higher your sleep debt, the worse you’re going to feel and function in the short term, and the worse your quality of life and overall health and well-being may be in the long run. Try [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) to lower your sleep debt and maximize your energy, health, and productivity. ![RISE app screenshot showing your sleep need](/assets/66eddd0090c1d16a8cc81d95_6522a81cdf9740b244e4580e_RISE-app-sleep-need-profile.webp) RISE tells you how much sleep you need. ## Understanding the Impact of Getting Just 5 Hours of Sleep Getting five hours of sleep — or [four](https://www.risescience.com/blog/is-4-hours-sleep-enough.md), or [six](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md), or [seven](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md), or fewer hours than the amount of sleep you need — has negative effects the next day and [health problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/) in the long run. Can you function on five hours of sleep? Just about, but you won’t be doing well. You may have: * More [daytime sleepiness](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) * Increased irritability * Poorer decision-making skills * Reduced attention span and focus * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Weakened [immune system study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) * Lowered [mental performance](https://academic.oup.com/sleep/article/41/12/zsy182/5096067)‍ * Increased risk of having [multiple health conditions](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109)‍ * Increased risk of [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * Increased risk of high blood pressure, [stroke](https://pubmed.ncbi.nlm.nih.gov/21300732/), heart disease, and heart attacks * Increased risk of mental health conditions like anxiety and depression * Increased risk of [type 2 diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10008656/) **Heads-up:** Getting five hours of sleep and topping it up with a nap? This is fine as a one-off, but it’s not recommended in the long run. Experts agree most of your sleep should happen in one continuous chunk at night for better health. If you feel fine after five hours of sleep, that doesn’t necessarily mean five hours of sleep is enough. One [study](https://www.nature.com/articles/srep35812) found when participants had the opportunity, they slept for an average of three hours more than usual, *even though they thought they were getting enough sleep before*. So they may have been sleep deprived and didn’t even know it. Plus, [research](https://pubmed.ncbi.nlm.nih.gov/12683469/) suggests we are largely unaware of the increasing declines in cognitive performance we get from sleep loss. You may also feel fine if you’re [self-medicating](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0291675) with caffeine to wake up and [alcohol](https://www.risescience.com/blog/cant-sleep-without-alcohol.md) or sleeping pills to fall asleep. And if you feel more alert on less sleep, you can blame a surge in the stress hormone [cortisol](https://pubmed.ncbi.nlm.nih.gov/26963375/) for that (over time, high cortisol levels can lead to more sleep loss and health issues like weight gain and high blood pressure). Even if we feel the effects of sleep deprivation, we may attribute them to other factors, like stress or health conditions, instead of the true culprit: not getting enough sleep. We asked one of our sleep advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), who’s the co-director of the Center for Sleep and Circadian Sciences at Stanford University, for his opinion. “It’s easy to feel like five hours is enough sleep, but our bodies are very good at tricking us. You’ll produce more cortisol when sleep deprived, so you’ll feel alert, and you may not even notice your performance taking a hit.”‍ **We’ve covered** [**why you feel energized on less sleep**](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md) **here.** **Heads-up:** If you’re only getting five hours of sleep, you’re probably not getting good quality sleep. You may take a while to drift off, wake up multiple times throughout the night, sleep at irregular times, and not get enough deep sleep or REM sleep for you. All this can leave you feeling tired the next day. **You can learn more about sleep quality here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why Do I Only Sleep for 5 Hours? Only getting five hours of sleep a night, even when you try for more? Here’s what could be to blame. ### 1\. You Only Need Five Hours of Sleep There’s a small chance your sleep need is five hours. If this is the case, you may find it hard to sleep for longer as your body simply doesn’t need the extra shut-eye. As we said above, though: this is very, very rare. Check RISE to see if your sleep need is five hours. **Heads-up:** Even if you’re getting enough sleep, it’s normal to feel groggy when you first wake up and a little [sleepy in the afternoon](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). ### 2\. You’ve Got Bad Sleep Habits [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily habits that influence your sleep. If you’ve got bad sleep hygiene, you may struggle to fall asleep and wake up often throughout the night. It’ll therefore be much harder to get enough sleep each night. Poor sleep hygiene includes: * Having a [bedroom that’s too warm](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md), noisy, or bright * Not getting enough light exposure in the morning or daytime * Getting too much bright light exposure close to bedtime * Having caffeine, doing intense exercise, drinking alcohol, or [eating large meals close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * Not winding down and relaxing before bed (RISE users say their biggest barrier to a good night’s sleep is stress and anxiety) ### 3\. You’ve Got an Irregular Sleep Schedule Going to bed and waking up at different times each day can throw off your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), which is the internal body clock that helps to control your sleep cycle. If your sleep times are all over the place, you could find yourself only getting five hours of sleep. This can happen if: * You work night shifts * You have social jetlag — or you have different sleep patterns on your work days and days off. * You’re living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — like when a night owl tries to go to bed early or an early bird tries to sleep in later RISE can predict the timing of your circadian rhythm each day and show you when your body naturally wants to go to sleep and wake up. You can then see if you’re working against your body and this is causing you to sleep less than you’d like. ### 4\. You’ve Got a Sleep Disorder or Medical Condition A sleep disorder or medical condition may be stopping you from getting enough sleep. These include: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * High blood pressure * Diabetes * Chronic pain * Side effects from medications Speak to your healthcare provider if you think a sleep disorder or health condition is causing a lack of sleep. Hormone changes may also be to blame for chronic sleep deprivation. You may find it harder to sleep for more than five hours when you’re [on your period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), or going through [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md). [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Can You Get Enough Sleep? Now you know that five hours of sleep isn’t enough for most of us, it’s time to start getting more shut-eye. To help get more sleep, focus on your sleep hygiene. These behaviors have been scientifically proven to help you get a good night’s sleep. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day, which helps you feel alert and sleepy at the right times. Aim for at least 10 minutes of light as soon as possible after waking up, and 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid bright light close to bedtime:** Light suppresses the sleep hormone melatonin. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend these [glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** You don’t need to give up these sleep disruptors, you just need to get the timing of them right. RISE can tell you when to avoid each one daily for better sleep. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or use a white noise generator. RISE has white noise and other sleep sounds you can play from the app. * **Keep a regular sleep schedule:** Aim to go to bed and wake up at similar times each day, even on weekends. Make sure this [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) gives you enough time to get enough sleep for you each night. * **Avoid sleep aids:** [Sleep aids](https://www.risescience.com/blog/sleep-aids.md) come with side effects and can cause sleep problems when you stop taking them. To stay on top of your sleep hygiene, RISE can tell you when to do 20+ sleep habits each day and the ideal time to do each one to make them more effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/6703ed667edd8f2470f6ba6e_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE helps you maintain good sleep hygiene. ## Get More Sleep to Be at Your Best Five hours of sleep isn’t enough for most of us — and you can’t [hack your way into getting less sleep](https://www.risescience.com/blog/how-to-sleep-8-hours-in-4-hours.md) than you need. How much sleep is enough? That number is different for each of us. Use the RISE app to find out how much sleep you need. Then, to help you get enough sleep, follow RISE’s personalized reminders for 20+ good sleep hygiene habits to help you fall faster and wake up less often throughout the night. It doesn’t take long: 80% of RISE users get more sleep within five days! ## 5 Hours of Sleep FAQs ### Is 5 hours of sleep OK? For most of us, five hours of sleep is not OK. Guidelines say adults need seven to nine hours and our RISE data shows most of us need about eight hours of sleep. And while some people need five hours, it’s extremely rare. For most of us, five hours of sleep can lead to chronic sleep deprivation, low energy, poor focus, and long-term health issues. ### How little sleep can you survive on? You can survive on just a little sleep, but your energy, mood, focus, and mental and physical health will all suffer. We don’t know for sure how little sleep you can survive on. There aren’t many studies looking at sleep deprivation for longer than 72 hours as this is deemed unethical. ### Can you get used to 5 hours of sleep? Studies show we can trick ourselves to feeling like we’re fine on five hours of sleep, even though objective measures of our performance and alertness show declines. Over time, chronic sleep deprivation can lead to impaired cognitive function, emotional reactivity and long-term health issues, despite subjective perceptions of adequacy. This discrepancy suggests that while people may feel they have adapted to limited sleep, their bodies and brains continue to operate at a suboptimal level. ### Is 5 hours of sleep enough once a week? Getting five hours of sleep once a week may be alright, if you’re otherwise getting enough sleep and catching up on lost sleep when you can, although you’ll feel tired and irritable the next day. While an occasional short night won't likely cause long-term harm if you generally maintain good sleep habits, it’s crucial not to let these nights become a frequent pattern, as the cumulative effect of sleep loss can lead to significant health and performance issues. Getting five hours of sleep once a week may be alright, if you’re otherwise getting enough sleep and catching up on lost sleep when you can. While an occasional short night won't likely cause long-term harm if you generally maintain good sleep habits, for optimum energy levels, good health, and maximum performance, you need to get enough sleep for you each night — which is most likely more than five hours. ### How to survive on 5 hours of sleep? If you need to survive on five hours of sleep, try to keep a regular sleep schedule and get more sleep from naps, if possible, to minimize the effects of the sleep deprivation. Get bright light, drink coffee (not too close to bedtime), exercise, and take a cold shower to boost your energy levels. ### I only sleep 4-5 hours a night If you only sleep for four to five hours a night, you may have a sleep disorder like insomnia or sleep apnea. Bad sleep habits — like getting bright light, eating large meals, or drinking coffee or alcohol too late in the day — may also make it hard to fall and stay asleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: ADHD and Sleep Problems: What’s the Connection? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/adhd-and-sleep-problems domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # ADHD and Sleep Problems: What’s the Connection? Published 2022-10-14 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman awake in bed with sleep problems](/assets/63488a6e98d80501aefca27a_adhd-and-sleep-problems-n.avif) ADHD, or attention-deficit/hyperactivity disorder, can cause restlessness, forgetfulness, and problems with everything from concentrating on a task to following instructions. But the condition can also have huge impacts on your sleep, making it hard to get enough of it each night. And the relationship goes two ways: your sleep can have a huge impact on your ADHD symptoms. When you don’t get enough sleep, and you don’t get it at the right times for your body clock, symptoms get worse and harder to live with. In this blog post, we’ll explain the link between ADHD and sleep and show you how the [RISE app](https://www.risescience.com.md) can help you get better sleep, even with ADHD. The app can help you get enough sleep and stay in sync with your body clock by guiding you through 20+ sleep hygiene habits each day. Plus, it can help anyone who uses the “spoons theory” manage and improve their energy levels. ‍ [What is ADHD?](#what) [How does ADHD affect sleep?](#does) [How does sleep affect ADHD?](#sleep) [How can I improve my sleep if I have ADHD?](#improve) [How can I improve my sleep if my child has ADHD?](#child) ‍ ## What is ADHD? ADHD stands for attention-deficit/hyperactivity disorder. It’s usually diagnosed in childhood, but adults suffer from it, too. According to [CHADD](https://chadd.org/for-adults/overview/) (Children and Adults with Attention-Deficit/Hyperactivity Disorder), about 10 million adults have ADHD. [Common symptoms of ADHD](https://www.cdc.gov/ncbddd/adhd/facts.html) include: * Frequent daydreaming * Frequently forgetting things * Impulsivity * Fidgeting, feeling restless, or difficulty sitting still * Difficulty finishing a task or following instructions * Getting easily distracted These things may affect kids’ performance at school. In adults, it can cause problems at work and in relationships. Researchers still aren’t sure what causes ADHD, but it’s thought genetics plays a part, as do things like exposure to lead, alcohol, and tobacco during pregnancy; low birth weight; and brain injuries. More recent research is finding out how disruptions to your sleep and circadian rhythm could be behind ADHD and ADHD-like symptoms (more on this soon). ‍ ## How Does ADHD Affect Sleep? Sleep is pivotal to health, but it doesn’t come easy to those with ADHD. [Research](https://link.springer.com/article/10.1007/s12402-014-0151-0) shows people with ADHD experience: * Shorter sleep time * Trouble falling asleep * Waking up during the night * Daytime sleepiness * [Bedtime resistance](https://www.risescience.com/blog/sleep-procrastination.md) * Increased sleep latency (it takes you longer to fall asleep) * Sleep-disordered breathing * Limb movements in sleep * Difficulty waking up in the morning * Snoring * [Night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) * Night terrors * [Sleepwalking](https://www.tandfonline.com/doi/abs/10.1586/14737175.2014.885382) and talking * Narcolepsy (extreme tiredness and falling asleep during the day) Those with ADHD are also more likely to have common sleep disorders like obstructive sleep apnea, restless leg syndrome, and [circadian rhythm sleep disorders](https://www.risescience.com/blog/circadian-rhythm-disorder.md). To make matters even worse, while medication used to treat ADHD can help some people sleep, it can disrupt the sleep of others. Plus, people with ADHD often have other mental health issues — up to [87% of children with ADHD](https://link.springer.com/article/10.1007/s12402-014-0151-0) have at least one other disorder. Bipolar disorder, autism, post-traumatic stress disorder, and obsessive compulsive disorder are common in those with ADHD, and all of them are linked to sleep problems. Depression and anxiety are also often associated with ADHD, and — you guessed it — those can cause sleep problems, too. It’s a vicious circle, too, as sleep disturbances can then make ADHD — and all the other problems mentioned here — even worse. Those with ADHD are also more likely to have [delayed sleep phase disorder](https://www.sciencedirect.com/science/article/abs/pii/S108707921500091X) (DSPD). They struggle to fall asleep and wake up at earlier, socially acceptable times. This is most likely due to their circadian rhythm being delayed, and they could find themselves on a sleep-wake cycle two to six hours later than the rest of the world. A [2019 study](https://link.springer.com/article/10.1007/s41105-018-0188-0) looked at adults with sleep problems. It found probable ADHD was reported by almost 50% of those with DSPD, and only about 27% of those without DSPD. It concluded: “The data suggest a high prevalence of probable ADHD in DSPD patients and increased prevalence of DSPD and other sleep disorders in patients with probable ADHD.” ‍ ## How Does Sleep Affect ADHD? ADHD negatively impacts sleep, but sleep can also have an effect on ADHD. ### Lack of Sleep Makes ADHD Symptoms Worse Sleep deprivation can make ADHD symptoms worse, an unfortunate fact considering ADHD can cause sleep deprivation in the first place. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630973/) shows sleep deprivation results in a significant decrease in performance on tasks that need skills like sustained attention, which are commonly used to measure ADHD symptoms in children. Further studies show that after not getting enough sleep at night, people with ADHD had increased inattention, cognitive problems, impulsivity, and hyperactivity. ### Sleep Deprivation and Disruption May Cause ADHD We know ADHD can cause sleep problems, and [sleep problems](https://www.tandfonline.com/doi/abs/10.1586/14737175.2014.885382) can actually make ADHD symptoms worse, causing a vicious circle. But [research](https://link.springer.com/article/10.1007/s12402-014-0151-0) is also finding out that sleep problems may even cause, or at least mimic, ADHD. Sleep disturbances in young children, including waking up often during the night or having sleep onset insomnia (struggling to fall asleep), have been associated with an increased likelihood of developing ADHD symptoms in later life. For example, [sleep problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630973/) between the ages of 2 and 4 predicted attention problems at age 5, and even sleep disturbances at age 4 predicted attention and aggression problems at age 15. But researchers don’t know for sure yet. Children’s sleep problems may be the first symptom of later ADHD, or they may be the cause of it. ### Circadian Disruption May Cause ADHD The link between sleep problems and ADHD is so strong that researchers say [problems with sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340974/) may actually lead to the development of ADHD. But it’s not just a lack of sleep, though. There’s also a theory that ADHD may be associated with a lack of [regular circadian sleep](https://www.sciencedaily.com/releases/2017/09/170904093443.htm), or sleep that’s well-timed with your circadian rhythm. Your circadian rhythm is your internal [biological clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and controls things like your sleep-wake cycle, when your body produces certain hormones, and how your body temperature fluctuates throughout the day and night. Research shows that 75% of those with ADHD have a physiological sleep phase — the phase where you show signs associated with sleep, like higher levels of the sleep hormone melatonin — that is delayed by 1.5 hours. Core body temperature changes associated with sleep are also delayed, and those with ADHD are often more alert later in the evening. Plus, restoring proper [sleep patterns](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630973/) in kids has been shown to improve their ADHD symptoms. All this, and more, leads researchers to think that ADHD could be caused by sleeplessness or disruptions to your circadian rhythm, or at least, these things play an important part in it. It wouldn’t be too surprising if it was true. Circadian rhythm disruption has been associated with [most mental health disorders](https://www.eurekalert.org/news-releases/963612), including anxiety, schizophrenia, and autism. Researchers are therefore debating whether circadian rhythm disruption could cause mental health disorders or whether it’s a symptom of them. Researchers also believe new treatments for mental health disorders could be found by studying circadian rhythm disruption. ### Sleep Problems Can be Misdiagnosed as ADHD The symptoms of sleep deprivation — think difficulty concentrating, forgetfulness, and mental health problems — are so similar to those of ADHD that sleep disorders and deprivation are often misdiagnosed as ADHD, especially in children. Children’s ADHD symptoms are often noticed when their circumstances change, like when they start school. And starting school can often lead to sleep deprivation and misaligned circadian rhythms from being forced to wake up early. But this may lead to people getting the wrong treatment and sleep problems getting worse. For example, Adderall and Ritalin are often prescribed for ADHD, but they can also cause insomnia, which will then make all of those ADHD-like symptoms even worse. This is especially dangerous in children whose brains are developing. Their sleep disorder or disruption is misdiagnosed as ADHD, and they subsequently get treated for it, which makes the sleep disorder or disruption even worse, making their ADHD-like symptoms worse, too. ‍ ## How Can I Improve My Sleep if I Have ADHD? More research needs to be done to find the best treatment options for ADHD and the sleep-related problems that often come along with it or before it. But there are a few things you can do to improve your sleep, and therefore your energy levels, and potentially your ADHD symptoms, too. ### Maintain Excellent Sleep Hygiene ![RISE app screenshot showing you different sleep hygiene habits](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app can guide you through 20+ sleep hygiene habits. [Sleep hygiene](https://link.springer.com/article/10.1007/s12402-014-0151-0) interventions are often recommended as a first-line option for those with ADHD, both for people on medication and not. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of behaviors you can do each day to help you fall asleep faster, stay asleep all night, and fall asleep at your desired bedtime. They will help you get enough sleep each night and stay in circadian alignment, two things that have been shown to improve ADHD symptoms. Here’s what you can do: * **Keep a consistent sleep schedule:** [Even on weekends](https://www.risescience.com/blog/social-jetlag.md). * **Get natural light first thing in the morning:** Aim for 10 minutes of natural light exposure, or 30 minutes if it’s cloudy or you’re getting light through a window. * **Get natural light during the day:** Go for a long walk, work out outside, or work by a window. * **Avoid bright light close to bedtime:** Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid sleep disruptors too close to bedtime:** This includes [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md), [exercise](https://www.risescience.com/blog/exercise-before-bed.md), [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) and [large meals.](https://www.risescience.com/blog/sleeping-after-eating.md) * [‍](https://www.risescience.com/blog/sleeping-after-eating.md)‍**Make time for a calming bedtime routine:** This will help to slow your body and brain down for sleep. * ‍**Make your bedroom dark, cool, and quiet:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), and use [earplugs](https://www.amazon.com/dp/B005YUW7A2/), an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and blackout curtains. This may look like a lot to remember, but the [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits, helping you not only do each one, but do them at the right time for your own circadian rhythm, which makes them more effective. You don’t need to worry about forgetting habits or getting distracted from doing them, RISE can coach you through them all every day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* A small sleep [study](https://pubmed.ncbi.nlm.nih.gov/16670647/) on children with ADHD and insomnia found sleep hygiene interventions reduced sleep latency to below 60 minutes in about 20% of patients. Sleep hygiene is recommended as a first-line option for ADHD because, as we’ve covered, sleep disorders can present as ADHD, and because ADHD medication can cause sleep problems. ADHD medications can also wear off by bedtime, meaning symptoms reappear and keep you up. Traditional ADHD medications also often don’t address the symptoms of circadian rhythm delay, whereas sleep hygiene can help to keep your circadian rhythm in check and stop it from drifting later and later in the day. Sleep hygiene is also a good option to try as there are no harmful side effects, unlike other treatments for sleep issues like prescription and [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md). ### Bonus: Sleep Hygiene Helps Keep Your Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app can work out how much sleep debt you have. ‍[Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body compared against your sleep need, which is the genetically determined amount of sleep you need each night. When you don’t get enough sleep for you, you’ll build up sleep debt, which can make ADHD symptoms worse. Sleep hygiene helps keep your sleep debt low as it helps you fall asleep faster and wake up less often during the night, increasing how much sleep you get overall. RISE can calculate your individual sleep need and how much sleep debt you’re carrying. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Stay in Circadian Alignment As the link between circadian rhythm disruptions and ADHD is getting clearer, you want to think about your circadian rhythm more in your daily life. You can live in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Even on weekends. * **Going to bed at the right time for you:** Check RISE for your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin is at its highest. Go to bed in this window, and you’ll have an earlier time falling asleep. You can learn more about how [melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md)here. * **Avoiding eating meals too close to bedtime:** And eating meals at roughly the same times each day. You can learn more about the [best time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. * **Maintaining excellent sleep hygiene:** Do all of the sleep hygiene habits we mentioned above and you’ll have an easier time falling asleep at your desired bedtime and getting the sleep you need to stay in sync with your circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a reminder to check their Melatonin Window.* ### Pay Special Attention to Light or Get Light Therapy Light is the most powerful zeitgeber, or something that can change the timing of your circadian rhythm. Getting light in the morning can shift it forward, whereas getting it in the evening can push it back. So, getting the timing of your light exposure right is a key part of sleep hygiene and can help you fall asleep at an earlier time. It’s also been shown to be powerful when treating ADHD. [Research](https://www.sciencedirect.com/science/article/pii/S027249442100013X) has found longer duration of light exposure throughout the day is strongly associated with lower levels of hyperactivity symptoms in kids. One [study](https://pubmed.ncbi.nlm.nih.gov/28327443/) looked at whether bright light therapy can reduce ADHD symptoms by bringing the circadian rhythm forward. Over the course of two weeks, participants got 30 minutes of 10,000 lux of light in the morning and minimized overhead light after 4 p.m. The results showed that bright light therapy advanced their circadian rhythms, and this resulted in an improvement of their ADHD symptoms. Speak to a healthcare professional to get a proper bright light therapy treatment plan. But at home, you can make sure you’re getting natural light first thing and avoiding artificial light close to bedtime to replicate this study. And as per the research above, make sure to get out in natural light throughout the day. The RISE app can help by telling you the exact times you should be getting and avoiding bright light each day. ### Consider Melatonin Supplements Melatonin supplements have also been shown to be effective at shifting your circadian rhythm to an earlier time — helpful for ADHD sufferers with delayed sleep phase syndrome. In a [study](https://pubmed.ncbi.nlm.nih.gov/17242627/) with children who suffered from ADHD and insomnia, melatonin reduced sleep latency and increased total sleep time, but it didn’t help to improve ADHD symptoms. Another [small study](https://pubmed.ncbi.nlm.nih.gov/16670647/), however, found combined sleep hygiene and melatonin improved insomnia in kids who were taking stimulant medication for their ADHD. However, melatonin isn’t usually recommended for children. You can learn more about [melatonin supplements](https://www.risescience.com/blog/is-melatonin-addictive.md) here. If you do turn to melatonin supplements, RISE can tell you the ideal time to take them each day. **Heads-up:** There are mixed results when it comes to how effective sleep aids are for ADHD and its related sleep problems as they come with a lot of unpleasant side effects. Speak to a healthcare professional to find the best treatment plan for you or your child. You can also learn more about the safety and side effects of [sleep aids](https://www.risescience.com/blog/sleep-aids.md) here. ### Special Shout-Out to the Spoons Theory Many people with ADHD, and indeed many chronic or mental illnesses, use the [spoons theory](https://www.additudemag.com/fatigue-adhd-spoon-theory-habit-stacking/). The theory states that you have a limited amount of spoons, or energy, to spend each day, and everything you do — from getting dressed in the morning to completing a work task — requires a set number of spoons. Once all your spoons are gone, you’re forced to rest until you build up spoons again. This method helps people manage their energy levels and prioritize their tasks. The RISE app can help you do this by giving you a better understanding of what gives you more “spoons” each day. You may find when your sleep debt is low and you’re living in sync with your circadian rhythm, you have more spoons to spend each day, or your spoons are replenished quicker. Plus, RISE helps you build healthy morning and evening routines. These will not only help you keep sleep debt low and stay in sync with your circadian rhythm, they’ll automate the tasks, so they take up mental energy and preserve your spoons. The app also coaches you through the best things to do when your energy is at its highest and lowest each day, taking another thing off your plate. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up reminders for their personalized morning and evening routines.* ‍ ## How Can I Improve My Sleep if My Child Has ADHD? It may be your kid who has ADHD, but that doesn’t mean you’re sleeping soundly. You may stay up late with them as they resist going to bed, get up early to get them up for school, or wake up often in the night with them as they suffer from problems like [night sweats](https://www.risescience.com/blog/when-to-be-concerned-about-night-sweats.md), nightmares, and [fear of sleeping alone or in the dark](https://www.tandfonline.com/doi/abs/10.1586/14737175.2014.885382). And that’s not to mention how the stress of the situation impacts your own sleep. Even without ADHD yourself, you may have built up a lot of sleep debt and be living out of sync with your circadian rhythm, causing low energy, productivity, and mood — all of which you want to be the best parent you can be. But, you can use some of the methods we’ve outlined here to help. ### 1\. Lower Your Sleep Debt Use the RISE app to find out your individual sleep need and how much sleep debt you have. If you can’t get enough sleep at night to meet your sleep need, try taking naps during your afternoon dip in energy (check RISE to when this will be each day) to keep your sleep debt as low as possible. You can learn about the [best nap length](https://www.risescience.com/blog/best-nap-length.md) for you here. ### 2\. Maintain Excellent Sleep Hygiene Even if your sleep is disrupted, be sure to stay on top of your sleep hygiene. This will make the sleep you do get the best it can be, and ensure you get a good night’s sleep when the opportunity arises. Get bright light in the morning and avoid it too close to bedtime, and avoid caffeine, exercise, alcohol, and large meals too close to bedtime. Check RISE for the exact time you should do each of these things, depending on your own circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 3\. Stay in Circadian Alignment This one is obviously easier said than done if your kid is up at odd hours of the night and you are with them, but, as much as possible, aim to live in sync with your circadian rhythm. * Check RISE to see when your body naturally wants to go to sleep. Do this by looking for your Melatonin Window in the app and heading to bed at this time. * Keep a consistent sleep schedule when you can * Keep meal times at roughly the same time each day and avoid eating too late in the evening. This helps to keep your body clocks in sync. By at least eating at regular times, you’ll be keeping one part of your circadian rhythm in check, even if your sleep-wake schedule is irregular. ## Improve Your Sleep, Circadian Alignment, and ADHD, All at Once The link between sleep and ADHD is yet to be fully understood. But we do know ADHD makes sleep hard to come by, and poor sleep makes ADHD worse. Disruptions to your circadian rhythm can also make ADHD harder to live with. Use the [RISE app](https://www.risescience.com/.md) to keep your sleep debt as low as you can and stay as in sync as possible with your circadian rhythm. Maintaining excellent sleep hygiene will help you do both, and RISE can guide you through 20+ sleep hygiene habits at the ideal timing for your own biology. ## FAQs ### Does ADHD cause sleep problems? There is a strong connection between ADHD and sleep problems. People with ADHD can experience shorter sleep time, trouble falling asleep, nighttime awakenings, night sweats, night terrors, and insomnia. ### How do you sleep when you have ADHD? Adults with ADHD often experience sleep problems. This could include trouble falling asleep and staying asleep during the night, daytime sleepiness, night sweats, insomnia, and sleep apnea. Sleep loss can also make ADHD symptoms worse. ### What is a natural sleep aid for adults with ADHD? Sleep hygiene can work as a natural sleep aid for ADHD adults by helping them fall asleep faster and stay asleep all night. Melatonin supplements can also help shift their sleep-wake cycle earlier, and therefore fall asleep at a better time. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Air Quality and Sleep: What You Need to Know published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/air-quality-and-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Air Quality and Sleep: What You Need to Know Published 2023-08-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Air Quality and Sleep: How to Improve Both * Poor air quality can make it harder to fall asleep and stay asleep, it can reduce your deep sleep and sleep quality, and cause lower next-day performance and energy levels. * Make sure your bedroom is well-ventilated, invest in an air filter, and clean your bedroom regularly to clear out allergens. * The [RISE app](https://app.adjust.com/oha9msp) can guide you through daily habits to get better sleep and more energy, whatever you’re breathing. Most of us know we need a dark and quiet bedroom for a good night’s sleep. But there’s one factor we often forget about: air quality. Air quality makes a difference to your sleep, and therefore a difference to your overall health and energy. But getting your air right can be tricky. Air quality can be worse at night, air pollutants like wildfires are becoming more common, and we’re particularly vulnerable to poor air quality while sleeping. That doesn’t mean you should give up on good sleep, though. Below, we dive into the key things you need to know about air quality and sleep, and how you can improve both. Plus, we’ll share how the RISE app can help you sleep better and get more energy, whatever quality of air you’re breathing. ## Advice From a Sleep Doctor “There’s still a lot we don’t know about air quality and sleep. From the studies that have been done, we know poor air quality can make it harder to fall asleep, wake you up in the night, and may cause breathing problems that disrupt your sleep,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Does air quality affect sleep?](#air) [Is air quality worse in your bedroom?](#quality) [How to improve air quality in your bedroom?](#improve) [How to get better sleep if you have bad air quality?](#sleep) ‍ ## Does Air Quality Affect Sleep? Yes, air quality affects sleep, and that includes both indoor and outdoor air quality. Poor air quality can increase the time it takes you to fall asleep, cause you to [wake up more often in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), reduce your deep sleep, and cause breathing problems, sleep disorders, and stress, which can further disrupt sleep. Despite a lack of significant research into the link between air quality and sleep, we do know the negative impacts can be wide-ranging. One [study](https://www.nature.com/articles/jes201447) shows that long-term exposure to outdoor pollution caused by traffic may be associated with shorter sleep duration. Another [study](https://www.atsjournals.org/doi/full/10.1164/rccm.200912-1797OC) found sleep efficiency — the measure of how long you spend sleeping while in bed — may be reduced when there are short-term elevations in particulate matter, which are tiny particles in the air. And another [study](https://link.springer.com/article/10.1186/1471-2431-14-12) found that when children in Peru slept with less air pollution from cooking stoves in their homes, they fell asleep more easily and symptoms like a sore throat and morning headache improved. Research shows pollutants in the air can inflame your airways, leading to respiratory problems and potentially worsening [obstructive sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). And a [2020 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7877449/) found an overall adverse effect of pollutants on sleep health, including some studies that have found increased sleep-disordered breathing, including snoring and sleep apnea. However, there are mixed studies and a definitive correlation remains uncertain. There are several air pollutants that can negatively impact your sleep. ### Particulate Matter Particulate matter are fine particles in the air. They’re often referred to as PM2.5 or PM10, which stands for particulate matter with a diameter of 2.5 microns or 10 microns or less. These tiny particles can get deep into your respiratory system and bloodstream, causing irritation, inflammation, and shortness of breath. When these symptoms hit, you may find it harder to fall and stay asleep. And if you already have breathing issues, like asthma, your condition may be aggravated further — which won’t help your sleep. ### Carbon Dioxide It’s not just particles in the air that can ruin your sleep. Gasses in the air can also have an effect. High levels of carbon dioxide, which can happen when you sleep with the doors and windows closed, can make a difference to how well you sleep at night. A [2020 study](https://www.tandfonline.com/doi/abs/10.1080/23744731.2020.1756664) tracked participants’ sleep with both wearable sensors and questionnaires. It found higher carbon dioxide levels were linked to less [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). Deep sleep was reduced by 4.3% for every 100 parts per million (ppm) increase in mean carbon dioxide concentration. And another [study](https://onlinelibrary.wiley.com/doi/10.1111/ina.12748), also from 2020, found higher carbon dioxide levels were linked to longer sleep latencies (taking longer to fall asleep). A [2023 study](https://www.pennmedicine.org/news/news-releases/2023/april/sleep-efficiency) tracked the sleep of 62 participants over the course of two weeks. It found higher levels of air pollution in their bedrooms, carbon dioxide, [noise](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md), and temperature were all linked independently to lower sleep efficiency. For air quality in particular, high carbon dioxide was linked to a 4% decline in sleep efficiency compared to low carbon dioxide. This was more disruptive than temperature, which caused a 3.4% decline. High particulate matter caused a 3.2% decline compared to low particulate matter exposure. And a [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S1309104221003639) looked at how indoor air quality affected the sleep of students. The results showed that poor perceived sleep quality was linked to higher carbon dioxide levels while sleeping. The link goes both ways, too. One [study](https://onlinelibrary.wiley.com/doi/full/10.1111/ina.12254) found lower levels of carbon dioxide were linked to better sleep quality and improved next-day mental performance and energy levels. Carbon dioxide isn’t the only gas causing sleep problems, though. Exposure to high levels of nitrogen dioxide may also be linked to sleep-disordered breathing and an increased risk of sleep apnea. ### Allergens If your air is clogged with pollen, dust, or pet dander, you may also suffer from [allergies](https://www.risescience.com/blog/can-allergies-make-you-tired.md). This can lead to symptoms like a [stuffy nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md), sneezing, and wheezing — which won’t make sleeping any easier. And[research](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-017-0208-7) shows those who suffer from allergic rhinitis (cold-like symptoms from allergies) have trouble falling asleep, wake up often, [snore](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), and have lower self-reported sleep quality. If you’ve got [asthma](https://www.cmaj.ca/content/179/2/147.full), cockroaches, cats, dogs, and fungal contaminations can make it worse. And dust mites can increase your odds of developing asthma in the first place. Allergens in the air can also lead to nasal congestion and [mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md), and mouth breathing can lead to everything from bad breath and low energy to [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) and high blood pressure. ### Stress About Air Quality Air quality may also indirectly affect your sleep. If you’re worried about it — which you probably are if you’re reading this article — this worry can keep you up at night and cause sleep problems like insomnia. RISE users say stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) are the biggest factors stopping them from getting a good night’s sleep. You could be stressed about [wildfires and smokey air](https://www.risescience.com/blog/can-wildfire-smoke-make-you-tired.md), the health impacts of poor air quality if you’re sensitive to it (and even if you’re not), or simply be getting anxious reading the many news stories out there about worsening air quality. In short, poor air quality may: * Make it harder to fall asleep * Wake you up in the night * Lower your quality of sleep * Lower your next-day energy and mental performance * Cause allergies, asthma, and breathing difficulties * Cause sleep apnea * Cause stress, which can keep you up ‍ ### More Research is Needed We know poor air quality doesn’t bode well for good sleep health. But more research is needed to fully understand the link and to find the best way to protect our quality of life. This is especially important as global warming and wildfires become more of a problem and air quality becomes a greater public health concern. Poor air quality can be even more dangerous for children, pregnant women, older adults, and those with asthma, diabetes, or heart conditions. But even for those of us who aren’t vulnerable, worsening air quality can start impacting our sleep, which impacts everything else: our energy, our physical health, and our mental well-being. So far, studies on air quality and sleep are hard to compare as they vary in geographic location, season, type of home, and ventilation — just to name a few factors. And measuring air quality during sleep is tricky as instruments can make noise, which can disrupt sleep, or participants know if a window or door is open or not, affecting results. Plus, some studies measure subjective sleep quality, which can vary from person to person, and there’s no one definition of [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Is Air Quality Worse in Your Bedroom? Air quality can be worse in your bedroom compared to elsewhere in your home for several reasons. * You spend more time in your bedroom * Your bedroom is not a well-ventilated room * There are pollutants in your bedroom you don’t find elsewhere * Outdoor air quality can be worse at night Firstly, you spend long periods of time in your bedroom. During the day, you’re probably moving around between rooms in your house, your office, outside, and other places. At night, you’re mainly exposed to the air in your bedroom. Even if your exposure to pollutants is low, you (hopefully) spend about [eight hours sleeping](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) in your bedroom. That’s about a third of your life. This means low levels of pollutants can still affect your health, energy, and performance as you’re spending more time breathing them in. Secondly, your bedroom is probably not well-ventilated. Most of us close our bedroom door while sleeping and we may keep our windows closed if it’s cold or noisy outside. But this decreases ventilation, which can increase carbon dioxide levels and trap allergens inside. Thirdly, there are air pollutants in your bedroom that you won’t find elsewhere. Your mattress, pillows, and bedding collect dust and dust mites, and may emit chemicals that can affect your health. If you light a candle before bed, this too can decrease your bedroom air quality. And while not strictly in your bedroom, you may have just cooked, [swept, or dusted](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582694/)before bed, which can decrease air quality in your home. Finally, outside air quality can be worse at night. The air is cooler, so there’s less movement. With less wind, pollutants hover and settle near the ground. And some plant species release more pollen at night, meaning your [allergies can be worse at night](https://www.risescience.com/blog/allergies-worse-at-night.md). If you sleep with your windows open, this can cause your indoor air quality to get worse at night, too. And it’s worse if you’re a smoker. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0269749118343161) shows even when smokers smoke outdoors, they’re still exposed to more air pollution in their bedrooms. This is because smokers exhale pollutants from their lungs. Smokers’ bedrooms were found to have higher levels of carbon monoxide, formaldehyde, and particulate matter than non-smokers. ‍ ## How to Improve Air Quality in Your Bedroom? Improve air quality in your bedroom by opening or closing windows (depending on the quality of the air outside), using an air filter, and reducing the build-up of allergens as much as you can. Here’s what to do. * **Open or close your windows:** Keep your windows closed when the outside air quality is poor. You can check this on [airnow.gov](http://airnow.gov/). If the air outside isn’t too polluted, consider opening windows at night to increase ventilation. If it’s too noisy out, you could open windows during the day only. * **Use an air filter:** A HEPA filter can remove dust mites, pollen, particles, and pet allergens from the air in your bedroom. Keep your HVAC system clean and maintained, as it can harbor dust and mold. You may need to change your air filter more often if the air quality in your area is bad. * **Get the humidity levels right:** You don’t want the air to be too humid or too dry. Mold thrives in humid environments, but dry air can cause congestion. Depending on where you live, you may need a humidifier or a dehumidifier. A 2018 [meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325) says relative humidity should be 40% to 60%. But the EPA recommends between 30% and 50%. * **Open your bedroom door:** This tip isn’t for everyone. But one [study](https://www.sciencedirect.com/science/article/abs/pii/S1309104217300375) found sleeping with the door and windows closed leads to the highest levels of carbon dioxide, carbon monoxide, and volatile organic compounds compared to sleeping with one or both open. Sleeping with your bedroom door open may help, but this may also let pollutants in from other rooms in your house, like your kitchen. Beyond pollutants, opening your bedroom door might mean noise and light from your family elsewhere in your house disrupts your sleep, so it depends on your living situation whether opening the door will help or hurt your sleep. * **Don’t let your pet sleep in your bed:** Ideally, pets should sleep in a different room from you. But at the very least, not in your bed. If you do share a bed with a furry friend, make sure you’re washing your bedding regularly to reduce allergy symptoms. * **Shower before bed:** Wash off any pollen and pet dander that might be in your hair or on your skin before climbing into bed. Go a step further and take your shoes off at the door before coming into your home and washing any clothes you’ve worn around animals or out in pollen season as soon as you get home. * **Clean your bed sheets, bedroom, and entire home regularly:** Wash your bedding once a week in 130-degree Fahrenheit water, vacuum your home often, and use a wet cloth to capture dust, rather than brushing it into the air where it’ll resettle. Finally, treat any mold as soon as you spot it in your home. * **Avoid making indoor air quality worse:** We can’t do much about outdoor air quality, but at home, avoid perfumes, candles, incense, and room deodorizers, which can lower your air quality. * **Upgrade your bed and bedding:** Experiment with the best [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) and [pillow position](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) for you. This may change if your breathing is impacted when air quality declines.And consider investing in a hypoallergenic pillowcase and mattress. For your mattress, opt for layers of foam or latex, which are better at resisting dust mites, mildew, and mold. Avoid fiberglass mattresses. They may be flame resistant, but they can cause poor air quality if fiberglass fibers get loose. Go for wool, cotton, or polyurethane foam instead. **Heads-up:** You can check outdoor air quality on [airnow.gov](http://airnow.gov/). It’ll give you the air quality index (AQI) in your area. AQI is measured on a scale from 0 to 500. Scores below 50 indicate good air quality, whereas anything above 300 poses a health threat to everyone — even those of us usually not vulnerable to air pollution. ‍ |Values of Index|Levels of Concern|Description of Air Quality| |---|---|---| |0 to 50|Good|Air quality is satisfactory, and air pollution poses little or no risk.| |51 to 100|Moderate|Air quality is acceptable. However, there may be a risk for some people, particularly those who are unusually sensitive to air pollution.| |51 to 100|Unhealthy for Sensitive Groups|Air quality is acceptable. However, there may be a risk for some people, particularly those who are unusually sensitive to air pollution.| |151 to 200|Unhealthy|Some members of the general public may experience health effects; members of sensitive groups may experience more serious health effects.| |201 to 300|Very Unhealthy|Health alert: The risk of health effects is increased for everyone.| |301 and higher|Hazardous|Health warning of emergency conditions: everyone is more likely to be affected.| ‍ ## How to Get Better Sleep if You Have Bad Air Quality? There’s only so much you can control when it comes to air quality. Perhaps there’s a wildfire, you live in a smoggy city, or you live with a smoker. Do what you can to improve your air quality, and focus on improving your sleep hygiene to get better sleep, no matter what you’re breathing. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the daily habits you can do to help you fall and stay asleep more easily. With good sleep hygiene, you can make sure nothing else gets in the way of good sleep. Even if you consider your sleep hygiene pretty good already, worsening air quality means more and more of us need to pay more attention to our sleep habits. One thing to be aware of with sleep hygiene is you may need to make some trade-offs when the air quality is poor and consider what disturbs your sleep the most. Here’s what good sleep hygiene looks like: * **Get out in bright light in the morning:** Morning light resets your circadian rhythm, or body clock, for the day, helping to keep your sleep cycle in check. Spend at least 10 minutes out in natural light, or 15 to 20 minutes if it’s overcast or you’re getting light through a window. **If a high pollen count or wildfire smoke are affecting your area, consider staying inside and either getting light through a window or from a light therapy lamp. Sit about 16 to 24 inches from a 10,000 lux** [**light therapy lamp**](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) **for 30 minutes in the morning.** * **Avoid light close to bedtime:** Light suppresses the sleep hormone melatonin. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can disrupt your sleep. Check RISE for when to avoid each one daily. * ‍**Do a calming bedtime routine:** Don’t let stress over poor air quality keep you awake. Do relaxing activities in the run-up to bedtime, such as reading, yoga, journaling, or [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md). **This can be helpful any night, but you might find you need a little more time to unwind before bed when you’ve been reading news about wildfires or worrying about poor air quality.** Give yourself that time to ensure stress doesn’t impact your sleep. * ‍**Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or use a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine or white noise app like RISE. Remember, in your pursuit of better air quality, you don’t want to sacrifice a cool, dark, quiet room. Opening the window may improve your air quality, but it may make your bedroom too warm or noisy. On the other hand, you don’t want to solely focus on making your bedroom cool, dark, and quiet, and make your air quality worse in the process. All four are important for sleep. To stay on top of your sleep hygiene each day, the RISE app can guide you through 20+ habits and tell you the best time to do each one to make them more effective. ![RISE app screenshot reminding you of sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* **Expert tip:** Focus on your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). Sleep debt is the running total of how much sleep you owe your body. It’s compared to your sleep need, the genetically determined amount of sleep you need. For the best health, mental performance, and energy levels, you want your overall sleep debt to be as low as possible. If poor air quality is making it hard to get enough sleep at night, try [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) with daytime naps. And focus on paying back sleep debt (by sleeping a little longer at night) when your air quality improves. And check your sleep debt when making changes to see what helps and hurts your sleep the most. For example, you might find opening a window to improve air quality actually causes more sleep loss as it’s noisy where you live. RISE can work out how much sleep debt you have. We recommend you keep this below five hours to feel your best each day. But this tip isn’t just for when air quality is bad. Air quality can change fast. Wildfires, for example, are hard to forecast. Current technology can generally only predict a wildfire about a day out, meaning you can never really know when your air quality (and sleep) is about to take a hit. Keeping your sleep debt low, even when air is good, means you’ll be able to better manage any sleep disruption that comes your way if air quality suddenly declines. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out how much sleep debt you have. RISE can also tell you how much sleep you individually need. And no, it’s not just [eight hours for everyone](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md). Among 1.95 million RISE users aged 24 and up, sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Breathe Easy at Night Poor air quality can make it harder to get the sleep you need to feel your best each day. But there are a few things you can do to improve the air quality in your bedroom. Try investing in an air purifier, opening your windows (if outdoor air quality is good), and cleaning your bedroom often to clear out allergens. Whether you’re breathing good quality air or not, pay attention to your sleep hygiene. This can make it easier to fall and stay asleep. The RISE app can guide you through 20+ sleep hygiene habits each day. RISE can also work out how much sleep debt you have and help you keep it low to keep your energy high. Sleep hygiene can make a real difference — and fast. We’ve found 80% of [RISE](https://app.adjust.com/oha9msp) users have better sleep within five days. ## FAQs ### Does air quality affect sleep? Yes, air quality affects sleep. Poor air quality can make it harder to fall asleep, stay asleep, and cause less deep sleep. It can also cause lower sleep quality, snoring, and sleep apnea. Better air quality, on the other hand, can help people fall asleep faster, have more energy, and perform better the next day. ### Does poor air quality affect sleep? Yes, poor air quality affects sleep. Poor air quality can make it harder to fall asleep, stay asleep, and cause less deep sleep. It can also cause lower sleep quality, snoring, and sleep apnea. ### Can fresh air improve sleep quality? Fresh air can improve sleep if the air quality outside is good. Opening your bedroom windows can help to keep carbon dioxide levels lower. High carbon dioxide levels are linked to taking longer to fall asleep, less deep sleep, and lower sleep quality. However, if outdoor air quality is poor, opening your windows for fresh air may bring in particulate matter, wildfire smoke, and allergens. You may be better off keeping the windows closed and using an air filter in your bedroom. ### Is it safe to sleep with the windows open if the air quality is bad? If the air quality is bad outside, it may be safer to sleep with the windows closed. You could try sleeping with your bedroom door open, to ventilate the room, using an air filter to improve indoor air quality, and keeping cool with a fan or air conditioner. ### Can bad air quality make you tired? Yes, bad air quality can make you tired. Sleepiness is a common symptom of inhaling bad-quality air. Poor air quality can also make it harder to get enough sleep, which will make you tired. ### Does indoor air quality get worse at night? Indoor air quality can get worse at night as you may close all the windows and doors, causing poor ventilation; you may be exposed to pollutants in your bedroom from dust mites, pets, and chemicals in your mattress; and you may have just cooked and cleaned, which can cause air pollution. Outdoor air quality can also be worse at night, which will reduce your indoor quality if you sleep with your windows open. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Allergies Worse at Night? Here’s Why and What To Do published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/allergies-worse-at-night domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Allergies Worse at Night? Here’s Why and What To Do Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician Sniffling, sneezing, itching, and wheezing? You might have allergies. And while allergies are annoying during the day, they’re even more disruptive at night when they stop you from getting the sleep you need to feel and function your best. And, in an even more cruel twist of fate, allergies can often get worse at night. But you need sleep to help your immune system fend off allergens, and sleep deprivation can make allergies worse. Below, we’ll cover why allergies can be worse at night and what you can do to stop them. Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you get the sleep you need to optimize your energy levels, health, and well-being, both when you’re suffering from allergies and when you get some relief. ‍ [What are nighttime allergies?](#are) [Why are my allergies worse at night?](#worse) [How to stop allergies at night?](#stop) [Can a lack of sleep make allergies worse?](#lack) [Can allergies cause sleep apnea?](#cause) ‍ ## What are Nighttime Allergies? Nighttime allergies are caused by the same things as daytime allergies. Common culprits include: * Pollen * Dust mites * Pet dander * Mold Sometimes, you may feel allergy symptoms throughout the day and then they get worse at night. Or you may feel totally fine during the day, only to be struck down with a runny nose and itchy eyes when you crawl into bed. Nighttime allergy symptoms include: * Nasal congestion * Sneezing * Wheezing * A sore throat * Itchy and watery eyes * Coughing * Headaches * Postnasal drip * Puffy eyes * Breathlessness ‍ ## Why are My Allergies Worse at Night? You’re not imagining it, allergies can get worse at night. There are a few reasons why this can happen. ### 1\. You’re Laying Down [Nasal congestion](https://link.springer.com/article/10.1007/s11882-012-0330-z) gets worse when you lay down. Congestion can linger in your body during the day and then, when you lay down, flow up into your nasal passages and throat and increase your symptoms. You don’t have the helping hand of gravity to drain away congestion when you’re laying down in bed, so you may feel more stuffy or cough and wheeze more throughout the night. ### 2\. Nasal Congestion Follows a Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Your circadian rhythm is your body’s roughly 24-hour biological clock. Almost everything in your body runs on a circadian rhythm, including nasal congestion. [Nasal congestion is worse during the night and early morning](https://pubmed.ncbi.nlm.nih.gov/15536446/), so you may notice symptoms more when in bed. [Asthma](https://www.pnas.org/doi/abs/10.1073/pnas.2018486118) also follows a circadian rhythm, with symptoms getting worse at night. Beyond the circadian rhythm of nasal congestion, you may notice it more at night, no matter how severe it is. When everything’s running smoothly, we have a natural tendency to [breathe through our noses](https://erj.ersjournals.com/content/32/1/3) when we sleep. But if allergies stop you from breathing through your nose, you may notice this symptom more as you’re trying to drift off or if it wakes you up during the night. Curious what your circadian rhythm looks like? The RISE app predicts your circadian rhythm each day, showing you when your body naturally wants to wake up and go to sleep, and when your predictable energy fluctuations will be each day. Get in sync for more energy and endless health benefits. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 3\. You’re Breathing Through Your Mouth Your nose [filters air](https://erj.ersjournals.com/content/32/1/3) as you breathe in, removing allergens before they enter your system. But some of us breathe through our mouths at night, either because we’re congested or simply out of habit. When we breathe through our mouths, this natural filtration doesn’t happen and more allergens can get into your bodies and trigger symptoms. You’re more likely to be woken up from sleep if you’re mouth breathing, too, and then you may notice allergy symptoms as you’re lying awake in bed. ### 4\. Dust Mites Thrive in Your Bedroom Brace yourself, but there are millions of dust mites living in your bedroom right now. These mites feed on dead skin cells and thrive in warm environments like your mattress, pillow, bedding, upholstered furniture, carpets, and curtains. Dust mites are a common allergy trigger and many of us are allergic to the feces, urine, and shed body parts they leave behind. And while dust mites can trigger allergies at any time, you may be most exposed to them at night when you’re laying in bed. According to the [American Lung Association](https://www.lung.org/clean-air/at-home/indoor-air-pollutants/dust-mites), about four out of five US homes have dust mite allergens in at least one bed. Dust mites aren’t the only pests that can cause allergies. Up to a whopping 98% of urban homes contain cockroaches and many of us are allergic to their saliva, droppings, and shed body parts. ### 5\. You’re Reacting to Something in Your Bedroom Beyond dust mites, there may be something else in your bedroom triggering your allergies at night. Indoor allergens include: * Mold, especially if you have an adjoining bathroom where mold spores can develop * Pet dander, especially if your pet shares your bed ### 6\. The Pollen Count Can Increase at Night If your allergies are triggered by pollen you may think you’re safe inside at night, but that’s not always the case. Pollen levels for some plants increase at night, so symptoms may hit you harder when you’re laying in bed, especially if you’re sleeping with the window open during the spring and summer. This isn’t the case for all plants, but one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5106497/) found maximum nighttime pollen concentrations for Ambrosia were over 30% higher than during the day. There are also grass species that release pollen in the late evening and many plants release pollen in the early morning, so you may wake up to a stuffy nose and itchy eyes. ### 7\. There’s Nothing Else Distracting You ![RISE app screenshot showing when to limit your caffeine intake ](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day. ‍ You may have allergies during the day, but you’ve got meetings to attend, errands to run, and kids to look after. Your sniffles are the least of your worries. It’s only when you’re laying in bed with nothing else going on that you suddenly notice your allergy symptoms. These allergy symptoms can become even more of a problem for you as they make falling asleep much harder to do. This can cause [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) over lost sleep, keeping you awake and suffering with your allergies for longer. A [2022 study](https://onlinelibrary.wiley.com/doi/abs/10.1002/lary.30318) found allergic rhinitis is linked with anxiety and depression, both of which make it harder to get the sleep you need. And [stress](https://www.annallergy.org/article/S1081-1206(13)00492-4/fulltext) is linked to allergy flare-ups, too. The problems don’t end when you finally manage to fall asleep, though. Breathing difficulties are linked to a lower [arousal threshold](https://www.mdpi.com/2077-0383/10/3/471). Your arousal threshold is how easily you can be awoken from sleep. The lower your threshold, the more easily you can be woken up. That means when you’re suffering from allergies, you may wake up more often during the night due to noise, light, or due to poor [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), meaning you notice your symptoms a lot more as you may be awake more during the night. **Heads-up:** Sleep hygiene is the name for the set of habits you can do each day to get the best night’s sleep possible. These include keeping a consistent sleep schedule; making sure your bedroom is cool, dark, and quiet; and avoiding alcohol, bright light, and caffeine too late in the day. The RISE app can tell you when exactly to do 20+ sleep hygiene habits each day to help you fall and stay asleep at night. Even when allergies at night are keeping you up, good sleep hygiene will make sure nothing else gets in the way of a good night’s sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## How to Stop Allergies at Night? The best way to stop allergies at night will depend on what type of allergy you have. Here’s how to reduce allergies in general, and how to fight common allergens. Heads-up: Some ways of stopping allergies can impact your sleep — like taking drowsiness-inducing allergy meds or staying inside during pollen season. We’ve recommended sleep-friendly allergy fixes and covered how you can counteract any adverse effects some of these tips have on sleep. ### 1\. Adjust Your Sleeping Position Your sleeping position has a huge impact on how comfortable you are, and therefore how easy you find it to fall and stay asleep. But it may also help to reduce allergy symptoms at night. Try sleeping on your side. This can promote nasal breathing, which will help filter out allergens. Sleeping on your back with your head elevated can also encourage nasal breathing and it has the added benefit of gravity helping to drain away congestion. We’ve covered the [best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) here and [how to sleep with a stuffy nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) here. ### 2\. Breath Through Your Nose This may be easier said than done, especially if you’re congested from allergies, but, if possible, try breathing through your nose to promote your body’s natural filtration system. [Nasal breathing](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf) also comes with other health benefits like reducing snoring and obstructive sleep apnea (OSA), lowering anxiety, and improving self-reported sleep quality. When not congested, practice breathing through your nose to train your body to use this as your go-to breathing method. Breathing exercises, quitting smoking, and using nasal strips or dilators can also help. We’ve covered [how to stop mouth breathing at night](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) here. ### 3\. Fight Dust Mites Keep dust mite populations as low as possible by washing bedding weekly in extra hot water — ideally 130 degrees Fahrenheit. Clean and vacuum your home, especially your bedroom, regularly. Cut down on cushions and rugs (or wash these regularly), and consider switching to wood flooring instead of carpet in your bedroom. Invest in a hypoallergenic pillowcase and mattress or an anti-allergen mattress or box spring cover. An air filter, like a HEPA filter, can remove dust mites allergens from the air. Dust mites thrive in humid areas, so use a dehumidifier to reduce the humidity in your home to below 50%. Watch out, though — when the air is too dry this can cause congestion, which can cause sleep problems. Cockroaches a problem, too? Call an exterminator as soon as you notice them. ### 4\. Keep Pets Out of Your Bedroom Even if your beloved pet doesn’t cause you any problems during the day, a build-up of pet dander on your bed can trigger allergies when you lay down. Ideally, make your pet sleep in a different room from you, or at least not in your bed. Wash your bedding regularly to prevent any build-up. If you have a pet allergy and don’t have a pet, take extra care to clean the clothes you wear when visiting someone with an animal and shower before bed to avoid transferring any pet dander to your bedding. ### 5\. Reduce Pollen Build Up You can’t stop plants from releasing pollen, but you can minimize how much of it gets into your bedroom, triggering pollen allergies at night. Take your shoes off before going into your home, and don’t bring coats or outside clothing into your bedroom. Take a shower when you come home or before bed to get rid of any pollen on your skin and hair. Keeping your windows closed, especially in your bedroom, can also help reduce seasonal allergies. But just be sure not to make your room too warm as this can make it harder to fall asleep. Set your thermostat to [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) to counter this. You can also invest in an air filter that can remove pollen from the air. You might want to avoid going outside in the morning when the pollen count is high. But beware, getting sunlight as soon as possible after waking up is hugely beneficial for helping you fall asleep each night. If morning walks severely trigger your allergies, consider getting sunlight through a window or from a light therapy lamp instead of going outside. ### 6\. Treat Mold Mold allergies are common, so treat mold as soon as you spot it. Mix about one cup of bleach with a gallon of water and wipe down any surfaces where mold has started to grow. Make sure your house is well ventilated and use a dehumidifier to remove excess moisture from the air. ### 7\. Try Breathing Exercises Breathing exercises can help promote nasal breathing and can even help relieve congestion without turning to medication. They can also help reduce anxiety. To [decongest your nose](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/), try this exercise: * Take a normal breath through your nose * Use your fingers to pinch your nose to hold your breath * Continue pinching and nod your head up and down, then side to side * Hold your breath for as long as you can, until you feel the urge to breathe * Let go of your nose and try to breathe through it as calmly as possible * Rest for 30 to 60 seconds then repeat. Do this six times. We’ve covered more [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here to help you relax and drift off. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 8\. Take Allergy Medication Get some allergy relief with medication. While allergy medication doesn’t solve the root cause of the problem, it can be useful to help ease symptoms to help you fall asleep. Be sure not to overuse allergy medication, though. Decongestants can increase congestion when you use them too much. Plus, it's possible to become dependent on an allergy medication like [Benadryl](https://www.risescience.com/blog/cant-sleep-without-benadryl.md) and start to feel like you can't sleep without it. And some medications can make you feel drowsy, affecting your daytime performance and how well you maintain your sleep hygiene. Drowsiness might cause you to skip a workout and reach for another cup of coffee, both of which can impact your sleep. As nasal congestion can be worse at night, taking allergy meds in the evening can help treat this at the right time. For example, [antihistamine mequitazine](https://pubmed.ncbi.nlm.nih.gov/15536446/) is more effective at treating allergy symptoms when taken in the evening compared to the morning. **Heads-up:** If your allergies continue to stop you from getting the sleep you need and start affecting your quality of life, speak to your healthcare provider or an allergist. They can run tests to see what you’re allergic to and recommend the best allergy treatment options for you, like allergy shots or allergy immunotherapy, which involves retraining your immune system. ‍ ## Can a Lack of Sleep Make Allergies Worse? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. ‍ Allergies and sleep loss may be a vicious cycle. When you have allergies, you might have sleep issues like struggling to fall asleep or waking up often during the night, causing you to lose out on sleep. One [study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-017-0208-7) found people with allergic rhinitis from dust mites experience snoring, difficulty falling asleep, waking up often during the night, and poor sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). The worse the allergy, the worse their sleep problems. All this causes sleep deprivation, but sleep deprivation can make allergies worse, resulting in more symptoms and more sleep loss. A [2022 study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-022-00669-z) found people who got insufficient sleep (defined in this study as six hours or less a night) had 1.27 times higher odds of developing allergic sensitization compared to those who got adequate sleep (defined as seven to eight hours a night). Allergic sensitization is when your body becomes sensitive to an allergen, eventually becoming allergic to it and giving you symptoms when you’re exposed to it. And short sleep duration has also been linked to more asthma symptoms. A [2020 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945719302515) found lung function was worse when teenagers only got 6.5 hours of sleep compared to 9.5 hours. We don’t all need the same amount of sleep each night, though. The amount of sleep you need is called your sleep need. It’s determined by genetics, just like height and eye color. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but[13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. To find out your unique sleep need, turn to the RISE app. RISE uses a year’s worth of phone use behavior and proprietary sleep-science-based models to work out your sleep need down to the minute. When you don’t meet your sleep need, you start building up sleep debt. We measure this over your last 14 nights and recommend you keep it below five hours to maximize your health and energy levels. Keeping sleep debt low overall will also ensure your immune system is working as well as it can. Want to dive deeper? We’ve covered [whether allergies make you tired](https://www.risescience.com/blog/can-allergies-make-you-tired.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## Can Allergies Cause Sleep Apnea? Sleep apnea is a sleep disorder that causes you to stop breathing temporarily throughout the night. It can happen when your airways collapse and cut off your breathing. When your brain detects low oxygen levels it wakes you up to kickstart your breathing again. Sleep apnea can be caused by many things including obesity, smoking, and alcohol consumption. And allergies can also trigger it. Congestion can build up in your throat and irritate your airways, making it harder to breathe. Congestion can also make your throat muscles more likely to relax and obstruct your airways. One [meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6319794/) found allergic rhinitis and sleep apnea often go hand in hand. The prevalence of allergic rhinitis was almost 23% in those with sleep-disordered breathing and 35% in those with sleep apnea. It was even higher for children with the prevalence of allergic rhinitis being almost 41% in those with sleep-disordered breathing and 45% in those with sleep apnea. The study says that allergic rhinitis can contribute to the development of sleep apnea. A [2022 study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-022-00669-z) found people with sleep apnea symptoms had 2.75 times higher odds of experiencing hay fever compared to those without sleep apnea symptoms, and 1.54 times higher odds of eczema. Allergies can also cause mouth breathing and [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), which can lead to the development or worsening of sleep apnea. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ## Fall Asleep Without the Sniffles Sniffling and sneezing through the day isn’t fun, but allergy flare-ups get much more annoying — and harmful — at night when they cause trouble falling and staying asleep. Allergies often get worse at night as laying down increases congestion and common allergies like dust mites thrive in your bedroom. To reduce symptoms, try showering before bed, washing your bedding regularly, and sleeping with your head elevated. Beyond these quick fixes, maintaining excellent sleep hygiene can make sure nothing else gets in the way of better sleep, and meeting your sleep need each night can reduce the odds of allergic reactions. Be mindful of allergy fixes that get in the way of good sleep hygiene, like skipping morning sunlight exposure or taking drowsiness-inducing allergy meds. In an effort to fix your allergies at night, you can make your sleep worse. Need a helping hand? The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits and work out your individual sleep need and how much sleep debt you have. Keep sleep debt low and sleep hygiene on point for maximum energy, both when you’re suffering from allergies and when you finally get some relief. ## FAQs ### Do allergy symptoms get worse at night? Yes, allergy symptoms get worse at night. This can happen because laying down increases congestion, you’re allergic to things in your bedroom like dust mites, and you’re more aware of symptoms when you don’t have daytime distractions. ### Allergies at night only You may have allergies at night only because you’re allergic to something in your bedroom, like dust mites. Laying down can also increase congestion and you may notice symptoms at night when you don't have any distractions. ### Allergies at night in winter You may have allergies at night in winter because you’re allergic to something in your bedroom, like dust mites. You may open your windows less in winter, causing mold, dust, and pet dander to build up. Laying down can also increase congestion and you may notice symptoms at night when you don't have any distractions. ### What happens if you sleep with allergies? If you sleep with allergies, you may find it harder to drift off as you’re sneezing, coughing, and finding it harder to breathe. When you fall asleep, you may snore or have sleep apnea episodes, or you may wake up during the night with symptoms. ### How to stop allergies at night Stop allergies at night by showering before bed, cleaning your bedding regularly, using an air purifier, sleeping with your head elevated, keeping pets out of your bedroom, and taking allergy medication in the evening. ### What position is best to sleep with allergies? Sleeping on your back with your head elevated is the best position to sleep with allergies. When your head is elevated, gravity can help drain congestion away, helping you breathe more easily. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Alternative to Fitbit for Sleep Tracking: Try the RISE App published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Alternative to Fitbit for Sleep Tracking: Try the RISE App Published 2024-05-03 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## At a Glance * **The RISE app is the best alternative to Fitbit for sleep tracking**. It works out how much sleep you personally need and focuses on sleep debt and circadian alignment—two metrics proven to make the biggest difference in how you feel each day. * **RISE provides daily, personalized advice to improve your sleep**, energy, health, performance, and productivity. * **You don’t need a wearable to use RISE.** However, if you have one, RISE syncs directly with Garmin, Apple Watch, and Oura Ring, and indirectly with Whoop and Eight Sleep through Apple Healthkit. If you’re still considering Fitbit, RISE syncs with that, too. Fitbit devices are great for fitness tracking — the clue is in the name — but they’re not the best option when it comes to tracking sleep. There are plenty of other wearable devices to consider, but if you want to make a real difference to your nights and days, the best sleep tracker isn’t a wearable at all — it’s an app. Enter, RISE. The RISE app works out how much sleep you need and gives you daily personalized guidance to help you lower your sleep debt (how much sleep you owe your body) and get in circadian alignment (or stay in sync with your circadian rhythm, or body clock). Below, we share more on why RISE is the best Fitbit alternative for sleep tracking. ## Buyer’s Guide: How to Choose a Sleep Tracker These questions will help you narrow down your search for a sleep tracker: * **Does the sleep tracker focus on the right metrics?** If you want more sleep and energy, you need to focus on your sleep debt and circadian alignment. Many sleep trackers don’t give you any information about them, or they do so inaccurately. * RISE uses sleep science algorithms to give you accurate information about your sleep debt and circadian rhythm. You’ll see these insights front and center in the app. * **Does the sleep tracker help you improve those metrics?** Look for a sleep tracker that gives you guidance on how to improve your sleep debt and circadian alignment, so you notice the difference in your sleep and energy levels. * RISE gives you advice tailored to how much sleep you personally need, how much sleep debt you have, and your circadian rhythm each day. Follow this guidance to lower your sleep debt, get in sync with your circadian rhythm, and feel the benefits in your daily life. Sleep tracker prices vary a lot. Compare prices, subscription models, and free trial periods to find the best value for money. * **Does the sleep tracker come with useful features?** Depending on what you want from a sleep tracker, consider features like sleep sounds, a smart alarm, heart rate tracking, or workout tracking. * RISE has sleep sounds, a smart alarm, suggested sleep times, and personalized sleep hygiene notifications — all features designed to help improve your sleep and energy levels. * **How much does the sleep tracker cost?** When considering if the price is worth it, think about how much you’d pay for more energy and productivity each day. Look for hidden costs and whether you need to buy a wearable device to make a tracker work. * RISE costs $69.99 a year, which works out to $5.83 a month. There’s a seven-day free trial during which you can find out how much sleep you need and try all of the app’s features. * **Does the sleep tracker have good reviews?** Compare user reviews and look out for industry awards and recognitions. * RISE has been named one of the best sleep apps for 2024 and has thousands of 5-star reviews from users. * **Does the sleep tracker need a wearable to work?** You’ll need to wear a wearable to bed to get Fitbit’s sleep-tracking data — the same goes for trackers like Whoop, Apple Watch, and Oura Ring. Consider the extra cost, battery life, and how comfortable a gadget will be to sleep with. * You don’t need a wearable to use RISE. The app can track your sleep through your phone. If you have a wearable, RISE can pull data from it. **Not a fan of wearables? We’ve covered the** [**best non-wearable sleep trackers**](https://www.risescience.com/blog/best-non-wearable-sleep-tracker.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Metrics to Track for Better Sleep and More Energy Here’s how RISE and other Fitbit alternatives compare on common sleep tracking features. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. The lower your sleep debt, the better your energy levels, mood, health, and productivity. Sleep debt is one of the most important metrics to track if you want more energy. But many tracking devices and apps — including [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md), Oura Ring, and [Whoop](https://www.risescience.com/blog/best-whoop-alternative-for-sleep.md) — either don’t track sleep debt or they use self-set sleep goals or generic sleep guidelines to work it out. This makes the data most likely inaccurate. Fitbit doesn’t track sleep debt, and it calculates sleep data in general by using a self-set sleep goal. RISE is different. RISE calculates your sleep debt by working out your sleep need — this is how much sleep you personally need. The app uses a year’s worth of your phone use behavior and sleep science algorithms to do this. Generic guidelines don’t cut it as everyone’s sleep need is different. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found they ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. To work out sleep debt, RISE compares how much sleep you need to how much sleep you get. RISE uses one of three methods to track your sleep duration: * **Tappigraphy:** Phone use, which can be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than tracking body movement for some sleepers.**‍** * **Acoustic sleep monitoring:** Using your phone's microphone to track sound.**‍** * **Mattress-based actigraphy:** Using your phone’s accelerometer to track movement. **‍** * **Data from a wearable (if you have one):** RISE syncs with Apple Watch, Garmin, Fitbit, or [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md). If you forget to wear or charge your wearable, RISE will automatically use tappigraphy to track your sleep. RISE calculates your sleep debt over the course of 14 nights and gives you one clear number to focus on. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt. ### Circadian Alignment Circadian alignment is when your circadian rhythm is in sync with the light-dark cycle. Your circadian rhythm is your internal body clock that dictates your sleep schedule and energy levels across the day. Syncing up with it can help you get enough sleep and it’ll boost your energy, productivity, and physical and mental health independent from sleep. Many [sleep apps and trackers](https://www.risescience.com/blog/alternatives-to-rise-sleep-app.md) — like Sleep Cycle — don’t give you any information about your circadian rhythm. Others — like Fitbit, [Whoop](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md), AutoSleep, and Oura Ring — give you some insights into your circadian rhythm with recommended sleep times and sleep consistency scores (how regular your sleep patterns are). RISE takes this one step further and gives you insights you can use all day and night. RISE predicts the timing of your circadian rhythm each day using your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense. You’ll see: * When your body naturally wants to wake up and go to sleep * When your energy levels will rise and fall across the day * The best time to do your most challenging tasks, take a break, take a nap, work out, and wind down for bed **We explain** [**how RISE works out your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing your energy dip and peak times](/assets/66f6aa23f86ad69d18a63622_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) RISE predicts your daily circadian rhythm. ### Time Spent in Sleep Stages Many sleep monitors tell you the amount of time you spend in light sleep, deep sleep, and REM sleep. That includes Apple Watch, Garmin, Whoop, and Samsung Galaxy watch. Fitbit estimates the amount of time you spend in different sleep stages based on your movement and heart rate patterns. RISE doesn’t track the amount of time you spend in different sleep stages. Although, if you’re interested in this data and have an [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md), RISE can pull sleep stage data from your smartwatch to the RISE app so you can view it in the app alongside RISE’s sleep tracking. But here’s why RISE doesn’t track sleep stages. Firstly, how much time you spend in each sleep stage doesn’t really affect how you feel day to day. There are no recommended amounts to aim for and, in reality, we all need a different amount of each sleep stage, which changes nightly for a variety of reasons. Plus, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers — including Fitbit and other wearables — aren’t entirely accurate at working out which sleep stage you’re in. Even sleep experts disagree sometimes — in polysomnography (sleep studies), experts agree on results [only about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. Instead of worrying about sleep stages, focus on getting enough sleep on a regular schedule — another reason low sleep debt and circadian alignment are so important — as this will ensure you get enough of each sleep stage. ### Sleep Quality Sleep quality is another common metric. You’ll find it tracked by Garmin, Apple Watch, [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md), Sleep++, and the Withings sleep mat, among others. Fitbit gives you a sleep score based on your heart rate, sleep stages, and time spent awake in bed. With Fitbit Premium, you’ll get monthly sleep analysis based on 10 metrics, like deep sleep and sleep start time. RISE doesn’t track sleep quality itself, but there’s a good reason for that. Firstly, there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Sleep tracking apps and devices often give you a sleep score based on their own scoring system that includes multiple metrics. This score probably won’t impact how you feel during the day ([placebo effects](https://psycnet.apa.org/record/2014-01016-001) aside) because it’s made up of so many metrics, it’s hard to improve it, even if it did make a difference. How *you* feel about your sleep can make a [difference](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) to your well-being, however, so you can self-rate your sleep quality in RISE. **Heads-up:** Looking to diagnose a sleep disorder? Your best bet is to speak with your doctor or a sleep specialist. Metrics like sleep quality or the amount of time spent in certain sleep stages can’t help. Sleep debt can be useful to highlight sleep loss. Some sleep trackers, like Apple Watch, track your blood oxygen levels, and others, like Fitbit, can detect snoring. These features can help a doctor detect signs of [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). **Learn why** [**RISE is worth a try**](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) **here.** ## Which Sleep Trackers Help You Get More Sleep and Energy? If you’re looking for an alternative to Fitbit for sleep, you’re probably looking to get more sleep and energy. In that case, look for features that help you lower your sleep debt and get in circadian alignment — the two metrics that, when improved, make the biggest difference to how you feel. Many sleep trackers don’t help you improve these metrics, or they only partially do with limited features like bedtime consistency tracking or manually tracking behaviors that might impact your sleep. You’ll find these features in trackers like Whoop, AutoSleep, and Fitbit. Here’s how RISE helps: * **20+ sleep hygiene notifications:** Find out the best time to do the sleep habits that help you fall asleep faster and wake up less often. You’ll learn when to have your final coffee each day, when to get and avoid bright light, and when to stop eating each day. * **Recommended sleep and wake times:** See when your body naturally wants to sleep and wake up or get a personalized bedtime based on your sleep need, chosen wake time, and sleep debt. This bedtime will slowly shift earlier to help you get used to sleeping more. * **A prediction of your energy levels:** See when your energy will most likely rise and fall each day and schedule your tasks to match, boosting productivity. * **Sleep sounds and guided relaxation exercises:** Unwind and fall asleep faster with guided exercises and a selection of soothing sounds. * **A smart alarm clock:** As you’re setting your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) in RISE, you’ll see if your wake time will add to sleep debt. Come morning, get woken up with soft sounds or vibrations. ![RISE app users' sleep stats](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users have less sleep debt. ## Other Useful Features The list of Fitbit alternatives is long, so deciding which other features you’re looking for in a tracker can help you narrow it down. Other features to consider include snore detection, heart rate monitoring, and tracking of your heart rate variability (HRV), blood oxygen saturation (SpO2), body temperature, and stress levels. You can also get activity tracking, which comes with many fitness trackers like Fitbit, Whoop, Oura Ring, Garmin, and Apple Watch. RISE offers unique features to improve your sleep and energy like: * **Partner Connect:** Sync up with a partner or friend to view each other's sleep debt. Know when to go easy on each other and when they need a gentle nudge to stay on track. * **Calendar integration:** See your daily energy peaks and dips in your calendar, so you never miss your most productive times or schedule important meetings during your [afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md). * **See RISE insights on other devices:** Access RISE on the app, the iPhone home screen widget, or on your Apple Watch or iPad. * **Sync with wearables and sleep apps:** RISE syncs with Apple Watch, Garmin, and [Oura Ring](https://www.risescience.com/blog/best-oura-ring-alternative-for-sleep.md) directly, devices like Eight Sleep Mattress and Whoop indirectly through Apple HealthKit, and with apps like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) and AutoSleep. And if you do decide to get a Fitbit, RISE can sync with that, too. **You don’t need a watch or wearable to track sleep. We’ve covered the** [**best sleep trackers without a watch**](https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Cost The cost of a sleep tracker can vary quite a bit. Here’s how Fitbit and its alternatives compare: * **RISE:** $69.99 a year, which works out at $5.83 a month * **Fitbit:** Price depends on the model. The Fitbit Sense 2 is $249.95 and the Fitbit Charge 6 is $159.95. Fitbit Premium, which gives you access to more sleep and health features on the Fitbit app, costs $9.99 a month or $79.99 a year * **Garmin:** Price depends on the model. The Venu 3 costs $449.99 and the Vivoactive 5 costs $299.99 * **Whoop:** $239 a year. The basic Whoop strap is free and other colors cost $49 to $99 * **Oura Ring:** $5.99 for the monthly subscription. The ring costs $299 to $349, depending on design * **AutoSleep:** $7.99 * **Sleep Cycle:** $39.99 a year * **Apple Watch:** Price depends on the model. The Apple Watch Series 9 is $399 and the Apple Watch Ultra 2 is $799 Some sleep trackers come with free trial periods — like Whoop, Sleep Cycle, and RISE. With RISE, you can get a seven-day free trial. During the trial, you’ll find out your sleep need, whether you have any sleep debt, and see your daily circadian rhythm and energy predictions. You’ll get access to all of RISE’s features, including the personalized sleep hygiene reminders, recommended sleep times, and relaxing content, so you can see how much of a difference the app can make in just a week. We’ve found 80% of RISE users feel more energy within just five days! ## Reviews We can’t compare reviews for every Fitbit alternative out there. But here’s what RISE users have to say: * “This app has changed my life. I never realized how much sleep I actually needed, and how sleep loss accumulates to detrimental effect. Since I got my debt under control, I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive. If you think this app is expensive, it’s really not, for what you get in return.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And here’s what users have to say about using RISE and Fitbit together: * “After the first two days of using this app, I already felt a significant boost in my energy! No more falling asleep in class! I also love seeing my energy levels because they are actually freakishly accurate. I also love that I can import my Fitbit data.” [Read the review](https://appfollow.io/app/564260/review/263574625?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “The RISE app has been very helpful with managing my sleep habits and energy schedule. The seven-day trial alone has been a significant help. The support team is very responsive and helpful if you have any questions. I love the integration with Fitbit and Google Fit smart devices.” [Read the review](https://appfollow.io/gp/1083330/review/4744325563?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Beyond happy users, RISE has recognition from some big names in the sleep industry. Sleep Foundation and Sleep Doctor both named RISE one of the best sleep apps for 2024. And Apple nominated RISE for a design award and named it an Editor’s Choice app. ## The Best Fitbit Alternative for Sleep: RISE Sleep is vital to so many aspects of your life, so don’t settle for a sleep tracker that doesn’t make a difference to it. Fitbit can be great for general health tracking, but for sleep, you’ll want something that works out your unique sleep need and focuses on sleep debt and circadian alignment. That’s why RISE is a great Fitbit alternative. It acts as a sleep coach giving you daily guidance — based on your own biology — to help you lower your sleep debt and get in sync with your circadian rhythm, so you feel a real difference in your energy levels and overall health and wellness. If you already have a Fitbit, RISE can sync with your device. If you’re considering another wearable, RISE can sync with Apple Watch, Garmin, and Oura Ring, too. And if you’re not a fan of wearables at all, RISE can do everything from your phone. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Alternatives to RISE Sleep App: Pros, Cons & How to Choose published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/alternatives-to-rise-sleep-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Alternatives to the RISE Sleep App: Pros, Cons & How to Choose Published 2024-04-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * There are alternatives to RISE, but most don’t focus on sleep debt and circadian alignment — the key metrics that experts agree make the biggest difference to how you feel each day. * RISE alternatives that track these metrics don’t track them accurately and they don’t give you personalized guidance on how to improve them to get more energy each day — which is probably why you want to track sleep to begin with. * You might want to reconsider RISE as it goes beyond simple sleep tracking. It works out how much sleep you need, how much sleep debt you have, and the timing of your circadian rhythm each day. You’ll then get guidance, based on your own biology, on improving key metrics for more sleep, energy, and productivity, and better health. There’s an almost endless selection of sleep apps and trackers out there, but they’re not all made equally. Telling the duds apart from the ones that will genuinely make a difference in your life isn’t an easy task, though. To help, look for a sleep app or device that tracks the metrics researchers agree make the most difference to how you feel each day: sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock). Below, we’ll dive into how to find the best sleep tracker, how RISE alternatives compare, and why you might want to reconsider RISE in your search for the best sleep app for you. ## Buyer’s Guide: How to Choose the Best Sleep Tracker for You Here’s what to consider when comparing sleep trackers: * **Does the device or app track the right metrics?** Look for sleep debt and circadian rhythm tracking. Sleep researchers agree sleep debt and circadian alignment are the two biggest factors affecting how you feel and function. Other sleep data is interesting, but it probably won’t make that much of a difference. * **Does the device or app help you improve those metrics?** Once you’ve found an app or device that tracks the right things, look for how it can help you improve them for more sleep and energy. Ideally, you’ll want clear, actionable, and personalized guidance you can apply to your daily life to see improvements. * **Does the device or app come with any other useful features?** Look for features that help you lower your sleep debt and get in sync with your circadian rhythm. That could include sleep sounds and white noise, a smart alarm clock, or the ability to sync with other wearable devices to inform those metrics. * **How much does the device or app cost?** As well as cost, consider if you’d prefer a one-and-done yearly subscription or a monthly charge. Don’t forget to look out for any hidden costs, like having to buy a wearable device to make an app work. * **Does the device or app have good reviews?** Look for five-star reviews and real-life stories of how users improved their sleep, energy, or anything else important to you. Awards and recognitions can also help you determine if a company is reputable. * **Does the device or app come with a wearable or sleep-tracking device? If so, is it comfortable and easy to use?** For some sleep trackers, you’ll need to wear a watch, strap, or ring, or sleep on a special mattress. Consider how comfortable this would be and whether you want another gadget to charge and look after. Some apps (like RISE) track your sleep through your phone, so you don’t have to worry about another device if you don’t want to. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## The Right Metrics: Sleep Debt and Circadian Rhythm Tracking If you want more energy, better productivity, a sunnier mood, clearer skin, and better physical and mental health, you’ll want to lower your sleep debt and get in sync with your circadian rhythm. Low sleep debt and being in sync with your circadian rhythm improve your energy, productivity, and health independently, but you’ll notice even more of a difference if you do both together. Not all apps and devices track these two key metrics, though, and many of those that do come with problems. Here’s what we mean and how RISE compares. ### Alternative Sleep Apps or Trackers Many sleep apps and devices that track sleep debt, like [Whoop](https://www.risescience.com/blog/best-whoop-alternative-for-sleep.md) and [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md), use generic sleep guidelines — which can be inaccurate and misleading — or self-set sleep goals — which, as most of us don’t know how much sleep we need, are also often inaccurate. Sleep debt might also be bundled into a mysterious sleep score based on the company’s own scoring system. This makes it hard to track and improve this important metric. Most sleep trackers don’t take into account your circadian rhythm. If they do, they focus on how it affects your sleep, and not how you can use it to get more out of your days. ### RISE RISE tracks your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) and circadian rhythm and puts these metrics front and center. The app works out your sleep debt by comparing how much sleep you *get* to how much sleep you *need*. This is known as your sleep need. Instead of using a generic sleep need number, RISE works out your individual sleep need using sleep science algorithms and a year’s worth of phone use data. This way, you’ll get an accurate sleep need that’s unique to you. For example, among 1.95 million RISE users aged 24 and up, sleep needs range from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. RISE automatically tracks your sleep through your choice of: * Tappigraphy, when you touch your phone, which [research](https://www.nature.com/articles/s41746-019-0147-4.pdf) shows may be more accurate than tracking movement. * Acoustic sleep monitoring, tracking sound via your phone's microphone. * Mattress-based actigraphy, tracking movement from your mattress with the accelerometer in your phone. * Data from wearables like Oura ring, [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md), Garmin or [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md) if you want to use a wearable. Sleep debt is then measured over 14 nights. This takes the pressure off each single night of sleep and gives you a more accurate representation of how sleep debt affects your energy levels today. For example, you could have gotten enough sleep last night, but still be tired from lingering sleep debt from last week. You’ll have one sleep debt number to focus on, which you can view in the app, on a widget on your iPhone home screen, on your iPad, or on your Apple Watch. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE tracks your daily sleep debt. To predict the timing of your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), RISE combines your inferred light exposure, recent sleep times, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense. You’ll get a visualization of your circadian rhythm each day. This will show you when your body wants to wake up and go to sleep and when you’ll have [peaks and dips in energy](https://www.risescience.com/blog/low-energy.md) across the day. **We’ve covered the** [**best non-wearable sleep trackers**](https://www.risescience.com/blog/best-non-wearable-sleep-tracker.md) **here, including why sleep apps can be great at tracking sleep.** ![RISE app screenshot showing your energy dip and peak times](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your circadian rhythm each day. ## Improving Your Sleep and Energy Lowering your sleep debt and getting in sync with your circadian rhythm can lead to a whole host of benefits, from more energy and sharper [focus](https://www.risescience.com/blog/how-to-focus-better.md) to less anxiety and an easier time losing weight. But it’s not always easy, and many sleep trackers don’t help you make changes to achieve these goals. ### Alternative Sleep Apps or Trackers You might get a sleep score or confusing graphs and reports, but no advice on what to do with all this data. If you do get advice, it’s probably not tailored to you and your own sleep need, sleep debt, or circadian rhythm, or it’s not even focused on improving the right metrics to begin with. ### RISE RISE acts as your own sleep and energy coach, helping you lower your sleep debt and get in sync with your circadian rhythm, and then keep things that way. To do this, you’ll get personalized guidance based on your own biology and actionable steps you can take in your daily life to feel a difference. Here’s how RISE helps improve your sleep and energy: * **20+ sleep hygiene habit reminders:** These are the habits that help you fall asleep faster and wake up less often. Choose which reminders you’ll get and you’ll find out when to have your [final coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md), when to get and avoid bright light, and [when to finish up dinner by](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) — all based on your circadian rhythm that day. Doing these habits at the right time for you makes them even more effective. * **A prediction of your Melatonin Window (your ideal bedtime):** This is what we call the roughly one-hour window when your body’s rate of melatonin production — [the sleep hormone](https://www.risescience.com/blog/what-does-melatonin-do.md) — is at its highest. Head to bed during this time for an easier time falling and staying asleep (keeping sleep debt low) and sleeping at the right time for your body (staying in sync with your circadian rhythm). * **A gentle smart alarm:** Find out, as you’re setting your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), whether your wake time will add to your sleep debt. When it’s time to wake up, get woken by gentle alarm sounds or vibrations. * **Relaxation exercises and sleep sounds:** Soothe anxiety, block disturbing noises, and drift off faster with relaxation and breathing exercises and a selection of [sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-best-noises-for-sleep.md), like white noise. * **Guidance on shifting your sleep schedule:** RISE can give you a recommended bedtime, based on what your body needs, that slowly shifts earlier to help you get more sleep. You can use the app’s insights to shift your sleep schedule to[become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) faster. * **A daily prediction of your energy levels as part of your circadian rhythm:** You’ll see when your energy levels are expected to rise and fall across the day. Schedule your day to match to make the most of the energy you have and maximize your most productive times. You’ll also see the best time to take a nap so you can pay back some sleep debt. "More useful than sleep trackers noting how I slept last night, RISE forecasts the day ahead." [Read the review](https://appfollow.io/app/564260/review/250960116?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). ![RISE users' sleep needs](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users get more sleep. ## How Useful Are Other Features? Here’s what to consider when figuring out whether other features of sleep trackers are useful or not. ### Alternative Sleep Apps or Trackers Many sleep apps and devices track how long you spend in sleep stages like deep sleep, light sleep, and REM sleep. Unfortunately, this is rarely [accurate](https://www.mdpi.com/1424-8220/24/2/635). Even if it were accurate, many trackers don’t take into account that we all need a different amount of each sleep stage and that this can change nightly. Plus, you can’t really control how much time you spend in each stage of sleep and that time doesn’t make a difference to how you feel while you’re awake. Focus on getting [enough sleep nightly](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) with good sleep hygiene and your brain will do the rest. Sleep quality tracking is another common feature, but there isn’t an agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Most sleep trackers give you an arbitrary number based on a variety of metrics — different apps may give you different scores. What’s more, metrics like sleep quality and time spent in sleep stages can’t help diagnose sleep disorders like insomnia or sleep apnea — you’ll need to speak to your doctor for that. Sleep debt can be a helpful metric in this conversation as it shows how much and how often you’re losing sleep. ### RISE Every feature in RISE is designed to help you improve those key metrics of sleep debt and circadian alignment. There’s no sleep stage tracking, but you can self-rate your sleep quality if you like. [Research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) suggests how you feel about your sleep can make a difference to your well-being, so tracking self-rated sleep quality may be much more useful than any score an app can give you. Beyond this, features include: * **Partner Connect:** See how much sleep debt your partner (or anyone else you choose to sync your app with) has to know when to cut each other some slack and when to keep each other accountable to healthy sleep habits. * **Calendar integration:** See when your peaks and dips in energy will be and schedule your day to match, boosting productivity. * **Syncing with wearables and other sleep apps:** RISE can pull data from Apple Watch, Oura Ring, Garmin, or Fitbit directly, or from devices like an Eight Sleep mattress indirectly through Apple HealthKit. You can also pair RISE with some sleep apps, like Sleep Cycle, to access more features. * **Using RISE on other devices:** See RISE’s sleep and energy insights on the app, your iPad, a widget on your iPhone home screen, or on your Apple Watch. With the RISE Apple Watch app and complication you can set your RISE alarm from your Apple Watch and get habit notifications on your wrist. ![RISE shows you how much sleep debt your partner has](/assets/629817fb93375c66ed72b1e4_H3CgYWlXyiPuTps7LStLxMFM_Vyg4CEND2Ww8j3rApwZF_d_WQxjlc8vJ3Fy2V4c1XQL_V08MdbuU9s8t6mhi3qCIzr5jl1KGpZOJiJOPsuRpVhffqDyfs1fMyfda6QYs2znV1jORrTA77E0jQ.png) RISE shows you how much sleep debt your partner has ## Cost Here’s how sleep devices and apps like RISE compare on cost. ### Alternative Sleep Apps or Trackers Prices vary, but here’s an idea of what RISE alternatives cost: * [**Whoop**](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md)**:** $239 for a yearly subscription. The basic strap is free, but other colors cost $49 to $99. * [**Oura Ring**](https://www.risescience.com/blog/oura-ring-vs-rise-app.md)**:** $5.99 a month. The ring costs $299 to $349 USD, depending on design. * [**Sleep Cycle**](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md)**:** $39.99 a year. * **AutoSleep:** $7.99 one-off payment. ### RISE RISE costs **$69.99 a year**, which works out at **$5.83 a month**. There are no hidden costs or additional wearables you need to buy. You can also try RISE for **free for seven days**. Don’t worry about losing track, you’ll get an email reminder before your free trial is up. During your free trial, you’ll find out your unique sleep need and how much sleep debt you have, and get a prediction of your daily circadian rhythm. This will show you when your energy will fluctuate each day and when your body wants to sleep and wake up. To make the most of this free trial, follow RISE’s personalized 20+ sleep hygiene reminders, Melatonin Window bedtime, and science-backed relaxing content to see how much more sleep you could get and how much more energy this could give you. While you should notice some benefits straight away — 80% of RISE users feel more energy within five days! — the real improvements come from consistently keeping sleep debt low and staying in sync with your circadian rhythm. ## Reviews We can’t speak for other sleep trackers, but app users think that [RISE is worth it](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md): * "**Life Changing.** I’m a very poor sleeper. Not quite insomnia but close. The scheduled ups and lows are so useful for scheduling activities like chores and the gym. It explains why I feel so sluggish sometimes and then 5 minutes later I have energy. Also good for work schedules. Sometimes you don’t have any control but you can try. Great app. **Worth the cost.**" [Read the review](https://appfollow.io/app/564260/review/357928615?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “This app has changed my life. I never realized how much sleep I actually needed, and how sleep loss accumulates to detrimental effect. Since I got my debt under control, **I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive.** If you think this app is expensive, it’s really not, for what you get in return.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “One of the best apps I have ever come across to help sync my energy levels in order to help me achieve **optimal performance during all my activities**.” [Read the review](https://appfollow.io/app/564260/review/351079840?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “**I trialed a lot of apps before settling on this one.** Not only does it give me the information I’m looking for in regards to my energy levels, but it also suggests times for various activities based on my dips and lows. And it puts them into my calendar app for me!...I truly love this app and I’ve recommended it to a few friends and family already!” [Read the review](https://appfollow.io/app/564260/review/348711528?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). As well as tens of thousands of 5-star reviews, big industry names have noticed RISE. Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024, and Apple nominated it for a design award and named it an Editor’s Choice app. ## Reconsider RISE for Better Sleep and More Energy If you’re in the market for a sleep app or device, you probably don’t just want to track sleep for the sake of it. You may want to become a better sleeper, feel more energy, boost your productivity, or look after your health — or all of the above. The RISE app is the best app to make that happen. RISE accurately tracks your sleep debt, predicts the timing of your circadian rhythm, and gives you personalized guidance to help you improve on them both for a real difference to your days. You can also pair RISE with certain wearables or other sleep apps if you’d like to track more metrics. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Why Am I Always Sleepy No Matter How Much Sleep I Get? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why Am I Always Sleepy No Matter How Much Sleep I Get? Updated 2023-06-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Why Am I Always Sleepy No Matter How Much Sleep I Get? * You’re probably sleepy no matter how much sleep you get because you don't know your sleep need, you’ve got high sleep debt, or you’re not in sync with your circadian rhythm. * Hypersomnia, insomnia, sleep apnea, anxiety or depression, a medical condition, pregnancy, or poor sleep hygiene could also be to blame. * Use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep you need and get personalized recommendations to help you get it. 80% of RISE users feel more energy within five days. Feeling sleepy during the day when you haven’t had enough sleep is one thing. But it’s even more frustrating — and worrying — when you feel sleepy no matter how much sleep you get. Below, we’ll dive into the reasons you might be feeling sleepy, despite feeling like you get plenty of sleep. These include not knowing your sleep need, having sleep debt, and being out of sync with your circadian rhythm — which the [RISE app](https://app.adjust.com/oha9msp) can help you fix. We’ll also cover the sleep disorders and medical conditions that could be to blame. ‍ [You don’t know your sleep need](#sleep) [You’ve got high sleep debt](#debt) [You’re not in sync with your circadian rhythm](#circadian) [You’re got hypersomnia](#hypersomnia) [You’ve got insomnia](#insomnia) [You’ve got sleep apnea](#apnea) [You’ve got anxiety or depression](#anxiety) [You've got a medical condition](#medical) [You’re pregnant](#pregnant) [You’ve got poor sleep hygiene](#hygiene) ## Advice From a Sleep Doctor “If you’re feeling tired no matter how much sleep you get, you may need even more sleep than you’re currently getting. Try heading to bed a little earlier than usual or making an afternoon nap part of your routine,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## 1\. You Don’t Know Your Sleep Need Your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) is the amount of sleep your body needs each night. It’s determined by genetics, just like height and eye color. If you don’t know your sleep need, you may be sleep deprived and not even know it. Let’s say you shoot for [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) because that’s the most recommended amount. But if you really need nine hours, you’ll still feel sleepy, despite feeling like you’re getting a full night’s rest. And while your sleep need is set from early adulthood, there are times when you need more sleep than usual. These include: * When you’re ill * When you’ve just done [intense exercise](https://www.science.org/doi/abs/10.1126/science.7302594) * When you’ve got a [muscle injury](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) **Your sleep need may be more than you think:** We looked at the sleep needs of 1.95 million RISE users aged 24 and older. The median sleep need was eight hours, but 48% of users needed eight hours or more. Some even needed a whopping 11 hours 30 minutes of sleep! ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. One small sleep extension [study](https://www.nature.com/articles/srep35812) looked at adults aged 20 to 26 and found the mean sleep need was eight hours 25 minutes. But sleep needs ranged from seven hours 17 minutes to nine hours 16 minutes. **The fix:** Use the RISE app to find out your sleep need. RISE uses proprietary sleep-science-based models and a year’s worth of your phone use behavior to calculate your sleep need in hours and minutes. This way, you know how much sleep time you need and whether you’re really getting enough shut-eye. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ‍ ## 2\. You’ve Got High Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If you haven’t been meeting your sleep need recently, you’ll have built up sleep debt and be feeling low on energy. But it’s not just last night’s sleep you need to think about. We measure sleep debt over your last 14 nights. That means you may have gotten enough sleep last night, but if you’ve been missing out on sleep over the last two weeks, you could still feel tired the next day. You might spend a few nights [sleeping for nine hours](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md), for example, but if you’ve got high sleep debt, this may not be enough to catch up on sleep and boost your energy levels. And if you don’t track your sleep with a device, you may think you’re meeting your sleep need, but you could be coming in short. A [2021 study](https://pubmed.ncbi.nlm.nih.gov/33484386/) found the overall agreement between self-reported sleep and sleep measured by a device was only 57%. (Sleep trackers aren’t perfect, either. Some may overly inflate your sleep duration as they mistake time spent [watching TV](https://link.springer.com/article/10.1007/s12553-021-00603-0) or reading in bed for sleep time.) One more thing to be aware of? We often forget about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), which takes into account the amount of time it takes to fall asleep and the times we wake up during the night. You might need eight hours of sleep. But spending eight hours in bed isn’t enough time to get you there. **Expert tip:** Don’t worry too much about the quality of your sleep. While an interesting metric, experts still don’t have a set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Instead, focus on sleep debt and keeping it as low as possible. This will make the biggest difference to your energy levels. **The fix:** RISE can work out how much sleep debt you’ve got. We recommend keeping this below five hours to feel the most energy each day. Had a lack of sleep recently? You can lower your sleep debt by: * Taking [naps](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) * Going to bed a little earlier * [Sleeping in](https://www.risescience.com/blog/sleeping-in.md) an hour or two later * Improving your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), which will help you fall asleep faster and wake up less often throughout the night (more on this soon) *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## 3\. You’re Not in Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. It runs on a roughly 24-hour cycle and plays a part in when you naturally feel sleepy and alert. If you’re out of sync with it, you may feel tired, even if you’ve been meeting your sleep need overall. For example, [research](https://academic.oup.com/sleep/article/19/5/432/2749859?login=false) shows those with a regular sleep pattern feel less sleepiness than those who get the same amount of sleep at irregular times. You might be out of sync with your circadian rhythm if: * You work night shifts or do rotating shift work * You have [social jetlag](https://www.risescience.com/blog/social-jetlag.md), or an irregular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) (which [about 87% of adults](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) * You’re working against your chronotype, like a night owl [waking up early](https://www.risescience.com/blog/how-to-wake-up-early.md) **The fix:** RISE can [predict your circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) each day and tell you when your body wants to wake up and go to sleep. You can then sync up your schedule with these times and aim to keep a regular sleep pattern. You can also [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) and shift your sleep cycle earlier or later if these times don’t match your lifestyle. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ‍ ## 4\. You’ve Got Hypersomnia [Hypersomnia](https://www.risescience.com/blog/hypersomnia.md) is a sleep disorder that causes you to sleep for long periods of time at night and still feel sleepy during the day. It affects about [4% to 6% of the population](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181743/). The common symptoms of hypersomnia include: * Daytime sleepiness * [Difficulty waking up](https://www.risescience.com/blog/how-to-wake-up.md) * Slowed thinking or [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Memory problems * Irritability The common causes of hypersomnia include: * Medical conditions like Parkinson’s disease and multiple sclerosis * Sleep disorders like sleep apnea and restless leg syndrome * Drug or alcohol abuse You may also suffer from idiopathic hypersomnia. This is when there's no known cause for your sleepiness. **The fix:** Talk to your doctor or a sleep specialist if you think you’ve got hypersomnia. Treatment options include medication and lifestyle changes, like avoiding caffeine and keeping a regular sleep schedule. ‍ ## 5\. You’ve Got Insomnia Insomnia is the most [common sleep disorder](https://pubmed.ncbi.nlm.nih.gov/30252392/) going. You might not think you suffer from insomnia if you’re sleeping a lot, but hear us out. There are different types of insomnia: * **Sleep onset insomnia:** When you have trouble falling asleep. * **Sleep maintenance insomnia:** When you have trouble staying asleep. * **Early morning awakening insomnia:** When you [wake up too early](https://www.risescience.com/blog/waking-up-early.md). * **Mixed insomnia:** A combination of the above. If you’ve got insomnia, you might spend 10 hours in bed, for example, but only get six hours of sleep. You might find yourself [not able to sleep, even though you’re tired](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md). And if you don’t meet your sleep need, you’ll feel sleepy, no matter how long you spend in bed. **The fix:** Talk to a doctor or a sleep specialist. [Cognitive behavioral therapy for insomnia](https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia) (CBT-I) is a common first-line treatment. And, counterintuitively, [sleep restriction](https://academic.oup.com/sleep/article/45/1/zsab223/6360382) is a treatment option, which involves getting less sleep in the short term to help you feel sleepier at night in the long run. Sleep restriction should only be done with the help of a CBT-I therapist or app. ‍ ## 6\. You’ve Got Sleep Apnea Obstructive[sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) is another sleep disorder that could be causing you to feel tired, despite feeling like you get plenty of sleep. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1389945708003079) suggests about 90% of those with sleep apnea could be undiagnosed. Sleep apnea is when your breathing is temporarily cut off during the night. Your body wakes itself up to kickstart your breathing. This can happen 30 times or more an hour, and you may not even realize you’re waking up so often. You might spend plenty of time in bed, but still be seriously sleep deprived from all these sleep apnea episodes. Symptoms of sleep apnea include: * Waking up gasping for breath * Waking up with a dry mouth or [sore throat](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * Difficulty concentrating **The fix:** Speak to a doctor or sleep specialist if you think you have sleep apnea. Treatments include [weight loss](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), if needed, and sleeping with a continuous positive airways pressure (CPAP) machine, which provides continuous air pressure to keep your airways open. We’ve covered [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. **Heads-up:** Other sleep disorders can also be to blame such as restless leg syndrome, narcolepsy, or [excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md), and circadian rhythm sleep disorders like delayed sleep-wake phase disorder. ‍ ## 7\. You’ve Got Anxiety or Depression ![RISE app screenshot showing relaxation session reminders](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The [RISE app](https://app.adjust.com/oha9msp) can guide you through relaxation exercises. Mental health issues could be behind your fatigue. [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can keep you up and wake you up in the night. In fact, RISE users say stress and anxiety are the biggest barriers stopping them from getting a good night’s sleep. Depression also interferes with sleep and can leave you feeling tired and uninterested in your usual daily activities. Beyond getting enough sleep, anxiety and depression can make it harder to do energy-boosting activities like exercising or socializing. The result? You may feel low on energy, even after hours of sleep. **The fix:** Speak to your doctor if you think you’ve got anxiety or depression. They may prescribe medication or therapy to help. Lifestyle changes may also help. For example, [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) have been shown to reduce anxiety and stress, and improve your sleep. Here are three to try: * **Psychological sighing:** A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (co-authored by one of our science advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University) found five minutes of psychological or cyclic sighing, which includes extended exhales, can improve your mood and reduce anxiety. * **4-7-8 breathing:** A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) found 4-7-8 breathing can lower stress and anxiety. * **Diaphragmatic breathing:** A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing can help nurses lower their anxiety and fall asleep faster. RISE can walk you through breathing exercises like diaphragmatic breathing within the app. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## 8\. You’ve Got a Medical Condition Medical conditions could be making you feel tired, even when you get enough sleep. And certain health conditions can make it hard to get the sleep you need in the first place. These include: * Heart disease * Hypothyroidism (underactive thyroid) * High blood pressure * Iron deficiency anemia (when your body doesn’t make enough red blood cells) * Chronic fatigue syndrome * Chronic pain * Fibromyalgia * Type 2 diabetes * Joint pain * Autoimmune diseases like rheumatoid arthritis * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) (which is tightly linked to sleep problems) * An illness like the common cold or [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) * [Weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) or weight gain * Side effects from medications like antidepressants and antihistamines **The fix:** Talk to your doctor to get tested for an underlying health condition. They’ll be able to prescribe the best treatment option for you. ‍ ## 9\. You’re Pregnant Pregnancy is a common cause of fatigue. One reason for that is because it’s hard to get enough sleep when you’re expecting. Hormones wreak havoc with your body temperature and mood, symptoms like [leg cramps](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) and nausea keep you up, and it gets more and more difficult to find a comfortable position the further along in your pregnancy you are. But even if you do meet your sleep need, you may still feel tired when pregnant. Your body’s working hard growing a new human and carrying around extra weight, and you may be feeling anxious about impending motherhood or maternity leave. **The fix:** Try taking [afternoon naps](https://www.risescience.com/blog/best-nap-length.md) to make up for any lost sleep at night. Check RISE for when your afternoon dip in energy will be each day. This is the ideal time to take a nap as it’s far away enough from bedtime that it shouldn’t make it harder to fall asleep at night. We’ve covered more advice on [how to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) here. **Heads-up:** Beyond pregnancy, [women and those assigned female at birth are more likely to have sleep problems](https://www.risescience.com/blog/do-women-need-more-sleep.md) in general, and therefore feel tired despite feeling like they spent a long time in bed. You might get[insomnia before your period](https://www.risescience.com/blog/insomnia-before-period.md) or struggle to[sleep during menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), for example. We’ve covered more reasons for [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here. ‍ ## 10\. You’ve Got Poor Sleep Hygiene ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits. Sleep hygiene is the set of behaviors you can do to get a good night’s sleep. If you’ve got poor sleep hygiene, you may find it hard to drift off and find yourself [waking up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). It’ll be even harder to meet your sleep need and, even if you do, the sleep you get may be broken and not as restorative as it could be. **The fix:** Improve your sleep hygiene. That includes: * Getting out in [sunlight for at least 10 minutes in the morning](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) * Avoiding bright light in the run-up to bedtime * Avoiding [caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md),[large meals](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md),[alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md), and[intense physical activity](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) too close to bedtime * Making sure your [sleep environment is quiet](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md), dark, and cool * Making time to relax and unwind before bed RISE can guide you through 20+ sleep hygiene habits each day at the time that makes them the most effective for you. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Stop Feeling Sleepy All the Time with RISE If you’re feeling sleepy all the time, the first thing to do is to check your sleep need and sleep debt. You may need more sleep each night than you think, and you may have some sleep debt to pay back. Next, check to see if you’re living in sync with your circadian rhythm. If not, this could be draining your energy, even when you’re getting enough sleep overall. Still feeling sleepy? It’s time to talk to a healthcare professional. A sleep disorder, like sleep apnea or hypersomnia, or a medical condition, like depression or anemia, could be to blame. The [RISE app](https://app.adjust.com/oha9msp) can help you get more energy. RISE can work out your sleep need, how much sleep debt you have, and predict your circadian rhythm each day to help you stay in sync. RISE can also tell you when to do 20+ sleep hygiene habits each day to make getting a good night’s sleep even easier. It works fast, too: 80% of RISE users feel more energy within five days. ## FAQs ### Why am I always sleepy no matter how much sleep I get? You might be always sleepy no matter how much sleep you get because you’re still not getting enough sleep, you’ve got sleep debt from previous short nights of sleep, you’re out of sync with your circadian rhythm, you’re pregnant, you’ve got anxiety or depression, or you’ve got a sleep disorder or an underlying medical condition. ### Why am I always sleepy no matter how much sleep I get pregnant? You may be sleepy no matter how much sleep you get when pregnant because you’re still not sleeping enough, you’ve got sleep debt from previous short nights of sleep, you’re out of sync with your circadian rhythm, or you have sleep problems from pregnancy. Fatigue is also a common pregnancy symptom. ### Why am I still sleepy throughout the day even though I sleep enough? You may be still sleepy throughout the day even though you sleep enough because you actually need more sleep than you think. You may also have high sleep debt from previous short nights of sleep or be out of sync with your circadian rhythm. A sleep disorder, mental health issues, or medical condition can also be to blame. ### Always tired no matter what If you’re always tired no matter what, you may need more sleep than you think you need. You may also have high sleep debt from previous short nights of sleep or be out of sync with your circadian rhythm. A sleep disorder, mental health issues, or medical condition can also be to blame. ### What deficiency causes tiredness and fatigue? Deficiencies that cause tiredness and fatigue include iron, vitamin B12, and vitamin D deficiencies. Eat a balanced diet, get sunlight, and seek medical advice to get blood tests for vitamin deficiencies and suggested supplements if needed. ### What should I do if I feel sleepy all day? The most important things to do if you feel sleepy all day are to pay down your sleep debt and get in sync with your circadian rhythm. Do this by sleeping for longer at night, taking naps, and keeping a regular sleep schedule. Exercising, eating a healthy diet, and reducing stress levels can also help to boost your energy levels. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: The RISE App Helps You Become A Morning Person published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/app-sleep-science-become-morning-person domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # This App Uses Sleep Science To Help You Become A Morning Person in 2024 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder The RISE app helps you manage your energy and sleep schedule, and become an early riser. The world is made for morning people. Or at least that’s what it feels like. Gym classes at 6 a.m., meetings at 9 a.m., and that’s not to mention the culture of waking up early to get more done. But not all of us are morning people. If you’re a night owl, you may struggle to get up early, and when you do finally make it out of bed, you feel tired, groggy and unproductive. But then when evening rolls around, you’re wide awake, alert and often get your best work done late into the night. So you stay up later, making the next morning even harder. You’re sleep deprived simply because the world wakes up earlier than you. But what if there was an app that could help? Well, there is. RISE helps night owls **break the cycle of sleepless nights** to start having more energy during the day, and it can even help them **"shift" their natural sleep and wake times** to suit the early bird world. That’s possible because **it’s not you; it’s biology.** You’re not living in sync with your **circadian rhythm**—the natural cycle of peaks and dips in energy throughout the day. And your **sleep debt is high**—the amount of sleep you “owe” your body if you haven’t been getting enough of it each night. Both of these things will leave you feeling drained, sluggish and lacking energy. By improving these two things, however, you could start feeling and performing better than ever—even in the mornings. How do you do this exactly? With the power of sleep science. RISE harnesses **100 years of sleep science research** to help people minimize their sleep debt and live in sync with their circadian rhythms. ![](/assets/671010aadb650b08a2ba1058_66d9ebc2e739f33d8cf6d28d_61b384564288b30ea43db985_Screen_2520Shot_25202021-12-09_2520at_25206.51.25_2520PM.png) 7 months after launch, RISE became one of the top 12 apps in Health & Fitness in the US, right behind Headspace. Studies show that **reducing sleep debt** **and working with, not against, your circadian rhythm are the two** **most impactful things** you can do to improve how you feel. RISE founders Jeff Kahn and Leon Sasson know this. After working on sleep research together, they decided to put this knowledge into RISE to help others optimize their days and nights. And it’s worked. By focusing on sleep debt and circadian rhythm, Kahn and Sasson have helped everyone from elite athletes to high-performing sales teams achieve more with their days. That includes two Super Bowl wins, a **14% increase in revenue and 95% of people feeling more productive at a Fortune 500 company.** At first the team only worked with businesses, but in mid-2020, they launched RISE to the rest of the world. The app already has **1 million users** who are harnessing sleep science to become effortless early risers. And an incredible **80% say they feel and function better within just five days**. Here’s how the app works. ![](/assets/671010abdb650b08a2ba106a_66d9ebc2e739f33d8cf6d290_61b297e2e7a1d476afec705d_Rectangle_2520_3__2520_1_.png) Every morning RISE tells you how long you’ll be groggy, when your peak focus times will be, and when you should start winding down for better sleep and more energy the next day. ‍ ## **RISE Helps You Understand Why You Prefer Late Nights and Late Mornings** If you’re always tired and sluggish in the mornings and wired in the evenings, you might think there’s something wrong with you. But RISE helps users understand what’s actually happening, and it all comes down to your chronotype and sleep debt. **Your chronotype is whether you’re an early bird, night owl, or somewhere in between**. It dictates when your body wants to sleep, wake up, and when you feel most energetic in the day. If you have a late chronotype—the night owl type—you’ll often feel **most energetic in the late morning, late evening**, and want to go to sleep and wake up later. **Sleep debt refers to the amount of sleep you need to catch up** on relative to your sleep need, which is the genetically determined amount of sleep you need each night. Just like height or eye color, you have no control over this amount. The average adult needs **8 hours 10 minutes** of sleep, give or take 45 minutes. The amount of sleep debt you have is the biggest factor in how much energy you have during the day. And, unfortunately, night owls usually have a lot of sleep debt after repeatedly getting up early after late nights. **RISE calculates how much sleep debt you have and keeps track of it as you work to pay it back**. You’ll find that just by keeping your sleep debt low, you start feeling better and having more energy during the day, even on your later schedule. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) The app also **predicts what your circadian rhythm** will look like each day based on things like how long you’ve slept for and when you went to bed, as well as your chronotype. This helps you plan your schedule. We all have two productive energy peaks in the day—yours may just be a little later than your early bird friends and colleagues. When you know they’re coming, you can plan to do your most important work during these peaks. Instead of doing creative and analytical work first thing like common advice says, **your most productive window may be a few hours later.** RISE can also calculate your **melatonin window**, the time when your brain produces the most melatonin it will all night. This is the best time to be heading to bed. But if your natural melatonin window is from 1 a.m. to 2 a.m., it’s no surprise you lay awake in bed unable to fall asleep at 10 p.m. Your body and brain just aren’t ready yet. Just by seeing when their melatonin window is, night owls can start to understand themselves better and prepare for bed at the right time for them. RISE even predicts **how long you’ll feel groggy for each morning** and the time you can expect this to wear off. It’s natural to feel groggy in the morning, even for early birds. By knowing when you can expect it to end, night owls can stop fighting it, or blaming their late-night habits, and simply slowly ramp up their day, knowing their energy will start increasing soon. ![](/assets/671010aadb650b08a2ba105b_66d9ebc2e739f33d8cf6d28a_61b296efdb628b2c42ffa883_Rectangle_2520_6__2520_1_.png) RISE tells you the exact time you should be doing sleep-enhancing behaviors, like when to stop drinking caffeinated drinks, eating late meals, and drinking alcohol. ## ‍ RISE Helps You Become a Morning Person and Get More Done — Even if You’re Naturally a Night Owl There’s nothing wrong with being a night owl. As long as you keep your sleep debt low and schedule your day as best you can to fit with your circadian rhythm, you can live a healthy, happy and productive life—just a few hours later than early birds. But sometimes you need to be more of an early riser. Maybe you have to show up for 9 a.m. team meetings every morning, or you’re a shift worker who’s been assigned an earlier-than-you’d-like start time, or perhaps you simply want to reclaim your mornings. If that’s the case, there is a way you can **shift your sleep schedule and still feel energetic and alert** throughout the day, and ready to sleep come nighttime. First you need to decide the time you want to wake up each morning, taking into account your sleep need, which RISE calculates for you by looking at your phone-use behavior. Next, gradually **wake up 15 minutes earlier each day** until you’re waking up at your desired time. Be sure to also shift your bed times, and the times at which you eat your meals, to help with the adjustment. This may take a while if you’re shifting your wake up time by a couple of hours, but it’s still worth shifting it gradually to allow your body to get used to it. Each morning, make sure to get at least **10 minutes of light exposure**—preferably from the sun but a light lamp works too—as soon as you wake up. Then at night, dim the lights and put on **blue-light blocking glasses about 90 minutes** before you go to sleep. This will make sure your body produces enough melatonin for you to fall asleep quickly and stay asleep throughout the night. And coffee is great for perking you up in the mornings, but be sure to stop drinking it come the afternoon as caffeine can linger in your system for up to 10 hours, or even longer for slow metabolizers. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) To help make all of this happen, **RISE tells you the exact time you should be doing these sleep-enhancing behaviors**. You can get a notification for when to stop drinking caffeinated drinks to make sure your earlier bedtime isn’t sabotaged by a late-afternoon latte, for example. And the app can also tell you when to stop doing other sleep-stopping habits like eating late meals and drinking alcohol. Use the app to keep track of your sleep debt to ensure you’re feeling your best each day and, with the right behaviors, your sleep schedule will move closer and closer to that of an early riser. ![](/assets/671010abdb650b08a2ba106e_66d9ebc2e739f33d8cf6d27c_61b295466a084a07a9712e9f_Rectangle_2520_7__2520_1_.png) RISE uses historical data on your phone to determine how much sleep you actually need and analyzes your phone-use behavior to see how much you’ve been getting. It then calculates how much sleep you need to pay back your debt. ‍ ## ‍ **RISE Uses Smart Technology to Give You Personalized Recommendations** RISE helps everyone optimize their sleep and energy, but it doesn’t give everyone the same advice. Instead, the app gives you **personalized suggestions for your sleep and how to structure your days**. It uses historical data on your phone to determine how much sleep you actually need and analyzes your phone-use behavior, or your wearable technology if you use any, to see how much you’ve been getting. It then calculates how much sleep debt you need to pay back. Next, RISE uses your **sleep times and light exposure** based on your location to work out your circadian rhythm. Armed with this information, and based on each night’s sleep, it predicts the next day's rhythm, so you can see when you’ll have the most and least energy in the day and, if possible, you can adapt your schedule to fit with this rhythm. These personalized suggestions mean you can **optimize your energy levels to get the most out of each day**. Night owls can make sure they feel their best, even on their later schedule. Or they can slowly work towards becoming an early riser, having more energy in the mornings and feeling sleepy earlier come nighttime. ‍ ![](/assets/671010abdb650b08a2ba1067_66d9ebc2e739f33d8cf6d29c_61b2944137a7f2532c54c0a6_Screen_2520Shot_25202021-12-09_2520at_25205.55.53_2520PM.png) The TODAY Show on NBC reveals how RISE helped elite athletes sleep more to win more. ## **Millions Use RISE to Become Early Risers** The company first helped elite athletes and businesses, and then launched the RISE app to the public mid-2020. The app was soon getting up to **30,000 downloads a week**, making it one of the fastest growing consumer apps out there. Just 11 months after launching, it has **1 million users** who say RISE helps them get on top of their sleep schedule, manage their energy as a night owl and even become early birds over time. Here’s what some night owls have to say: “\[RISE is\] really helping me understand how my late nights have been affecting my mood and mental health, and helping me get on top of a new, earlier bedtime.” (December, 2021) “I definitely recommend this app if you’re a night owl like me who works early mornings.” (August, 2021) “I’m a night owl who has struggled my whole life to balance when I needed to go to bed and when I felt tired/actually wanted to sleep…Now that I follow my circadian rhythm and know when to prioritize sleep, I feel like a new person.” (May, 2021) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## **Become a Morning Person in 2024** There are plenty of hacks that promise to make you love mornings, but not many of them are built on **scientific research and backed by real-life results**. RISE can help night owls work with their natural late-night tendencies to feel their best, or even help them become early risers and learn to love mornings once and for all. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Productivity [View all](https://www.risescience.com/topics/productivity.md) [Blog ![](/assets/6307728bfcbd9c8227e5777b_when-are-you-most-productive-n.avif) Productivity #### When Are You Most Productive? Ask Your Circadian Rhythm 18 MINS](https://www.risescience.com/blog/when-are-you-most-productive.md)[Blog ![](/assets/5fcfbb2704025d031cabd782_emma-simpson-mNGaaLeWEp0-unsplash.avif) Productivity #### How to Make the Most of Your Grogginess Zone 2 MINS](https://www.risescience.com/blog/how-to-make-the-most-of-your-grogginess-zone.md)[Blog ![](/assets/5f2d878b9553455967c2b7f5_5eb32d4704b0b61d46032817_ocean-ng-L0xOtAnv94Y-unsplash__1__res__1_.avif) Productivity #### Take Advantage of Your Circadian Rhythm for Peak Productivity 7 MINS](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md) --- title: AutoSleep vs. RISE Sleep App: Which One to Choose? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/autosleep-vs-rise-sleep-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # AutoSleep vs. RISE Sleep App: Which One to Choose? Published 2024-05-08 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * **RISE vs. AutoSleep Metrics:** RISE focuses on the two key metrics that research shows make the biggest difference—sleep debt and circadian alignment—while AutoSleep also tracks sleep debt, though less accurately, and includes additional metrics like time spent in different sleep stages and its own sleep rating, which may be interesting but not as impactful. * **Personalized Advice:** RISE provides personalized advice based on how much sleep you need, while AutoSleep lets you set your own sleep goal and offers some features to help improve your sleep, though with less tailored guidance. * **Compatibility and Features:** RISE works without a wearable and can pair with devices like Apple Watch, Garmin, Fitbit, or Oura Ring, whereas AutoSleep works best with an Apple Watch. You can use both apps together, as RISE can pull sleep data from AutoSleep for additional insights. AutoSleep and RISE are both popular sleep-tracking apps, so which one should you choose? Both track your sleep, but they focus on different metrics and offer very different features. RISE gives you personalized advice to help you improve your sleep and energy, but you can pair it with AutoSleep if you’d like insights from both apps. Below, we’ll compare AutoSleep and RISE to help you find the best sleep tracker for you. ## Buyer’s Guide: What to Look for in a Sleep Tracker? Ask yourself these questions when comparing sleep apps and devices: * **Does the app or device track the right metrics?** If you’re looking for better sleep and more energy — probably the reason you want to track sleep to begin with! — you’ll want to track the specific metrics that have a proven impact on these outcomes when improved. Those are sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm). Look for sleep trackers that focus on these metrics and work them out accurately. * RISE accurately works out your sleep debt and predicts your circadian rhythm by working out how much sleep you personally need and using sleep science algorithms. AutoSleep uses a self-set sleep goal to work out sleep debt, so it’s probably not accurate, and it doesn’t give you much useful information about your circadian rhythm. * **Does the app or device help you improve those metrics?** You probably want to do something with your sleep data to improve your nights and days. Look for a tracker that gives you daily personalized guidance to help you improve your sleep and energy levels. * RISE gives you daily personalized advice to help you lower your sleep debt and get in sync with your circadian rhythm, so you feel more energy day to day. AutoSleep doesn’t give you much personalized guidance. * **Does the app or device come with any other useful features?** You might want a smart alarm, sleep sounds, a recommended bedtime, or the ability to sync with wearable devices. * RISE has a smart alarm, sleep sounds, recommended sleep times, and it syncs with wearables. AutoSleep pulls health metrics from Apple Watch like your heart rate and temperature. * **How much does the app or device cost?** Beyond the price tag, compare free trial periods, subscription models, and whether you need to buy a wearable to make the sleep tracker work. * RISE costs $69.99 a year, which works out at $5.83 a month. There’s a seven-day free trial. AutoSleep costs $7.99 plus the cost of an Apple Watch to access all the features. There isn’t a free trial. * **Does the app or device have good reviews?** Compare user reviews, industry awards, and recognitions. * RISE has thousands of five-star reviews and industry awards and recognitions. AutoSleep also has five-star reviews and awards. * **Do you need a wearable to use the app or device?** For some trackers to work, you’ll need to use a wearable. Consider the price, battery life, and whether you want to sleep with a device on. If not, look for a tracker that gives you the choice of tracking your sleep with a wearable or through your phone. * RISE can track your sleep through your phone or sync with a wearable if you have one. You’ll need an Apple Watch to access all of the AutoSleep features. **We’ve covered the** [**best non-wearable sleep trackers**](https://www.risescience.com/blog/best-non-wearable-sleep-tracker.md) **here.** ## AutoSleep vs. RISE: What Do They Track? Here’s what sleep metrics AutoSleep and RISE track and how they compare. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. Lowering your sleep debt can improve everything from your energy and productivity to your mood and overall health. Sleep debt is worked out by comparing how much sleep you get to how much sleep you need. #### AutoSleep AutoSleep tracks your sleep debt, but it uses a sleep goal you set for yourself. Most of us don’t know how much sleep we personally need — it’s not [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) for everyone! — so this sleep debt tracking is probably inaccurate and not that useful. The app tracks your sleep through your phone use or via an Apple Watch. But you won’t get many AutoSleep features if you [don’t have an Apple Watch](https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch.md). #### RISE RISE tracks your sleep debt using your unique sleep need — the amount of sleep you genetically need. RISE works out your sleep need using a year’s worth of your phone use behavior and sleep science algorithms. Sleep needs can vary quite a bit. Among 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. So you can see why it would be tricky to accurately guess your own sleep need. ![The RISE app can tell you how much sleep you need.](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. RISE then tracks your sleep duration via: * **Tappigraphy:** Phone use, which may be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than movement tracking for some sleepers. * **Acoustic sleep monitoring:** Sound from your phone's microphone. * **Mattress-based actigraphy:** Movement from your phone’s accelerometer. * **Data from wearables:** RISE syncs directly with [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md), Garmin, Fitbit, or [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md) and indirectly with [trackers like Whoop](https://www.risescience.com/blog/best-whoop-alternative-for-sleep.md). Don’t worry if you forget to wear your wearable device, RISE will automatically use tappigraphy. RISE then calculates your sleep debt over the last 14 nights, giving you an accurate representation of how sleep debt from previous nights can affect today’s energy levels. You can also add in any naps you take for an accurate sleep debt number. **We’ve covered more on the** [**best sleep debt tracking apps**](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) **here, including RISE and AutoSleep.** ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE calculates your daily sleep debt. ### Circadian Alignment Your circadian rhythm is your internal body clock. It interacts with the timing of light and food to optimize your bodily functions, regulating your sleep schedule and affecting when your [energy levels naturally fluctuate](https://www.risescience.com/blog/low-energy.md) across the day. Circadian alignment is when you sync your daily activities (such as when you get and avoid light, sleep, eat, and exercise) with that internal rhythm. One of the best ways to get in sync is by sleeping on a regular schedule at the right times for your body. This can not only help you get a good night’s sleep, it can improve your energy, health, performance, and productivity. #### AutoSleep AutoSleep tracks a few metrics related to your circadian rhythm, like sleep consistency, but it doesn't give you any information about your circadian rhythm as a whole to help you plan your day. It gives you a recommended bedtime based on your self-set sleep goal and usual wake time. You’ll also get a readiness score to gauge your energy levels. This is based on your heart rate variability (HRV) and waking pulse. This readiness score is static and doesn’t reflect how your energy levels can change across the day. And as it’s based on a combination of HRV and your heart rate, it can be hard — if not impossible — to know what to do in your daily life to improve it. Plus, you have to wear an Apple Watch to get this score. #### RISE RISE predicts your circadian rhythm based on your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model developed by the US Department of Transportation and the Department of Defense. You’ll see: * When your body naturally wants to [go to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) * When your energy levels will rise and fall across the day and by how much * When you should wind down for bed, sleep, focus on deep work, and take a break or a nap Sync up with these times for more energy, productivity, and better sleep and overall health. You can also use these insights to shift the timing of your circadian rhythm to [fix your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md), or [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md). RISE also gives you an Energy Potential score from zero to 100. This is based on your sleep debt, so you know exactly how to improve it — catch up on sleep to get more energy. **Learn more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing your energy peak and dip times](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your daily circadian rhythm. ### Time Spent in Sleep Stages Sleep stages include light sleep, deep sleep, and [rapid-eye-movement (REM) sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md). Many sleep apps track the amount of time you spend in each stage each night. At first glance, this sounds like a useful feature. But, unfortunately, it’s a little misunderstood. The amount of time you spend in different sleep stages doesn’t make that much of a difference to how you feel during the day. There are no set guidelines for how long you should spend in each stage, and — just like sleep need — the ideal amount of time will be different for everyone and it changes from one night to the next for a variety of reasons. What’s more, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers — including wearables — aren’t that accurate at determining which sleep stage you’re in. Sleep experts aren’t perfect, either. In polysomnography (sleep studies), experts only agree on results [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. You don’t need to worry, though. Getting enough sleep for you on a regular schedule (low sleep debt and circadian alignment) will ensure you get enough of each sleep stage. #### AutoSleep AutoSleep tracks the amount of time you spend in different sleep stages by tracking your movement and heart rate through your Apple Watch. It can also pull sleep stage tracking data directly from Apple Watch. There are default goals for how much of each sleep stage you should get and you can change these yourself. #### RISE RISE doesn’t focus on the amount of time spent in different sleep stages. Instead, RISE helps you get enough sleep on a regular schedule and build healthy sleep habits, so you spend the optimal amount of time in each sleep stage for you. But if you have an Apple Watch, RISE can pull sleep stage data into the app so you can see when you were in different sleep stages throughout the night, if it’s something you’re interested in. **Learn why you don’t need to track** [**deep sleep**](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) **and** [**REM sleep**](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Sleep Quality You’ve probably noticed that [many sleep apps](https://www.risescience.com/blog/alternatives-to-rise-sleep-app.md) and devices track sleep quality, but just like with sleep stages, it’s a bit of a misunderstood metric. There isn’t an agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). The sleep score you get from an app is based on a proprietary scoring system and several different metrics. This score might not impact how you feel each day, and — even if it did — it can be hard to know how to improve it as so many metrics go into the final score. #### AutoSleep AutoSleep tells you how much “quality sleep” you got each night. This amount, in hours and minutes, is estimated from your sleep duration, how [restless](https://www.risescience.com/blog/restless-sleep.md) your sleep was, and your sleeping heart rate. The app also gives you a Sleep Rating score from zero to 100. This is based on your sleep duration, sleep quality, deep sleep, and average heart rate. If the app pulls data from your Apple Watch, time spent in REM will also go into this score. You can set your own goal for what score you’d like to reach. #### RISE RISE doesn’t give you a sleep quality score. But you can track sleep quality yourself. [Research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) shows how you feel about your sleep can impact your well-being, so you can self-rate sleep quality in the RISE app. **Heads-up:** Concerned about sleep disorders? Metrics like the amount of time spent in sleep stages and sleep quality can’t help diagnose sleep disorders like sleep apnea and insomnia. Sleep debt can be a useful metric to show your doctor, though, as it shows sleep loss over time. AutoSleep pulls data about your blood oxygen levels from Apple Watch. This can help a doctor detect signs of sleep apnea. ## How Do AutoSleep and RISE Improve Your Sleep and Energy? Sleep data is all well and good, but you’re probably here because you want to see a difference in your sleep and energy levels. Here’s how AutoSleep and RISE can help. ### AutoSleep AutoSleep doesn’t give you much personalized guidance on how to get more sleep or energy. But it can: * Give you a recommended bedtime based on your self-set sleep goal and typical wake-up time * Track your sleep consistency to encourage you to keep a regular sleep pattern * Record notes you manually add to a night of sleep — e.g. you can note if you had [alcohol](https://www.risescience.com/blog/how-to-stop-alcohol-insomnia.md) or have a cold to see how these factors impact your sleep **Heads-up:** AutoSleep encourages "banking” extra sleep, or getting more sleep than you need ahead of a time when you know you’ll miss out on sleep. But most sleep researchers don’t believe this is possible as you’re probably just paying back sleep debt you already have. ### RISE RISE has tools to help you lower your sleep debt and get in sync with your circadian rhythm and it gives you personalized daily guidance to make it easier. Here’s how RISE helps: * **20+ sleep hygiene notifications:** These are the sleep habits that help you fall asleep faster and wake up less often in the night. RISE will tell you the best time to do 20+ sleep hygiene habits based on your circadian rhythm each day. Learn when to stop drinking coffee, when to avoid alcohol, and when to get and avoid bright light. * **Recommended sleep and wake times:** See when your body wants to sleep and wake up and get a personalized bedtime based on your sleep need, chosen wake time, and sleep debt. * **A prediction of your daily energy levels:** See when your energy is expected to rise and fall and plan your day to match. * **Sleep sounds and guided relaxation exercises:** Manage anxiety and wind down faster with [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md), nature sounds, and science-backed breathing and relaxation exercises. * **A smart alarm clock:** Find out, as you’re setting your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), if your wake time will add to sleep debt. Get woken up with gentle noises or vibrations. Learn [why the RISE app is worth a try](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) here. ![RISE users' sleep stats](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users get more sleep and go to bed earlier. ## AutoSleep vs. RISE Other Features Here’s how AutoSleep and RISE compare on additional features to track and improve your sleep. ### AutoSleep * Pulls health metrics like your heart rate, HRV, temperature, blood oxygen, and respiration rate from Apple Watch. * You can view your live sleep data if you wake up in the night — although this can be pretty stressful and disruptive ### RISE * **Partner Connect:** Sync up with a partner or friend to view each other's sleep debt and keep each other accountable. * **Calendar integration:** See in your calendar when your energy will be at its highest and lowest to schedule your day to match. * **Access RISE on other devices:** See RISE’s data on the app, the iPhone home screen widget, Apple Watch, or iPad. * **Sync with wearables and sleep apps:** You don’t need a wearable to use RISE. But if you have one, RISE syncs with more than just Apple Watch. The app syncs with Apple Watch, Garmin, [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), and [Oura Ring](https://www.risescience.com/blog/best-oura-ring-alternative-for-sleep.md) directly and with devices like the Eight Sleep mattress and [Whoop](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md) indirectly through Apple HealthKit. You can also sync RISE with apps like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) and AutoSleep. ## AutoSleep vs. RISE Cost Here’s how AutoSleep and RISE compare on cost. ### AutoSleep AutoSleep costs a one-off payment of $7.99. Plus, there’s the cost of an Apple Watch to access all the features. There isn’t a free trial. ### RISE RISE costs $69.99 a year, which works out at $5.83 a month. There’s a seven-day free trial. During this trial, you can: * Find out your unique sleep need * Find out how much sleep debt you have * See your daily circadian rhythm and energy predictions Follow RISE’s personalized sleep hygiene reminders, recommended wake and bedtimes, and relaxing content for a week to see how much of a difference it could make to your sleep and energy. We’ve found 80% of RISE users feel more energy within five days! ## AutoSleep vs. RISE Reviews Here’s what RISE users have to say about RISE compared to other sleep tracker apps: * “I’ve tried a few other sleep apps, but RISE doesn’t just track your sleep, it helps you improve your sleep! And it’s very accurate. **After a few days I felt rested, energized, and refreshed**, and didn’t need an energy drink to get going.” [Read the review](https://appfollow.io/app/564260/review/255541801?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “**The best app for sleep health and well-being…ever…**.RISE is, far and away, the most useful app I've ever subscribed to and the features and resources it provides its users is beyond incredible.” [Read the review](https://appfollow.io/app/564260/review/314282641?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And here’s what RISE users say about using RISE and AutoSleep together: * “**RISE doesn't disappoint**. I tried a lot of apps related to sleep: the mundane Apple health app, Heart & Stress, HeartWatch, AutoSleep, AutoWake. AutoSleep was the best so far and I do still use that one to see sleep quality and sleep stages…RISE shows energy peaks and dips! Which helps you better understand your body and plan according to your natural rhythm to **be your most productive self**.” [Read the review](https://appfollow.io/app/564260/review/327324295?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Beyond reviews, both Sleep Foundation and Sleep Doctor named RISE one of their best sleep apps for 2024. And Apple nominated RISE for a design award and named it an Editor’s Choice app. ## AutoSleep vs. RISE: The Final Verdict RISE is best if you want to know how much sleep you personally need and get daily guidance based on your own biology to help you lower your sleep debt and get in sync with your circadian rhythm. Improving these metrics is proven to benefit your energy levels, mood, productivity, and mental and physical health. You can do all this with the RISE app alone or pair RISE with a wearable if you have one. AutoSleep works well if you want a basic overview of your sleep duration and to see health metrics pulled from your Apple Watch. RISE can pull data from AutoSleep if you’d like to pair the two apps together. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Look Better Overnight: 2 Beauty Sleep Hacks published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/beauty-sleep-look-better-overnight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Look Better Overnight: 2 Beauty Sleep Hacks Published 2023-01-03 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman looking at reflection in mirror happy to look good after beauty sleep](/assets/63b0a4680c218ade60b8ab5b_beauty-sleep-look-better-overnight.avif) Looking for the latest beauty hack? You may be overlooking one of the easiest, cheapest, and most-natural ones of all. It’s not an expensive eye cream or elaborate skincare routine — it’s as simple as a good night’s rest. After all, they don’t call it beauty sleep for nothing. Getting enough sleep, and getting this sleep at the right time for your body clock, can make a huge difference to your appearance, improving everything from your skin elasticity to your hair thickness. Below, we’ll dive into how exactly sleep affects your appearance and how the [RISE app](https://www.risescience.com/.md) can help you get enough sleep, at the right times, to look your best. ‍ [Does beauty sleep exist?](#beauty) [How does sleep affect your appearance?](#sleep) [How much beauty sleep do you need?](#much) [How to look better overnight?](#look) ‍ ## Does Beauty Sleep Exist? In short, yes! Beauty sleep does exist. Not getting enough sleep has been linked to: * Dry skin * Wrinkles * Acne * Aging * Hair loss * Dark and droopy eyes When you don’t get enough sleep, you perceive yourself as [looking worse](https://pubmed.ncbi.nlm.nih.gov/25266053/) than when you’re well-rested. And it’s not just you who doesn’t think you look your best. Other people notice, too. A [2017 study](https://pubmed.ncbi.nlm.nih.gov/28572989/) found sleep deprived people are seen by others as less attractive and less healthy. People were even less inclined to socialize with those who looked sleep deprived. This may be because sleep loss affects how your eyes, mouth, and skin look, and these places are important for [human communication](https://pubmed.ncbi.nlm.nih.gov/23997369/). ‍ ## How Does Sleep Affect Your Appearance? You’ve probably woken up from a night of too little sleep and felt groggy, irritable, and mentally slow the next day. But beyond how you feel and function, sleep has a huge impact on your appearance. Here’s what happens to your looks when you skip out on beauty rest. ### Skin Despite what ads for beauty products say, sleep may be the real secret to glowing skin. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/35698548/) looked at how late bedtimes can impact your skin. It found that those with a later bedtime had less hydrated skin, less skin firmness, less elasticity, more wrinkles, and more oily skin. A lack of blood flow from sleep loss can make you look pale and leave you with a dull and uneven skin tone. #### Acne Sleep can help you maintain clear skin. Sleep deprivation can throw off your [skin’s sebum](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242399/), or natural oils, and this may lead to acne, pimples, and breakouts. Sleep loss can also cause oxidative stress and inflammation, which are also linked to acne. If you already have acne-prone skin, sleep should be a priority. One [study](https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=00015555&AN=101619664&h=M0ZWeVqwuN74q5YPS5bV%2f1SiUxT97MPiMI6gHe38A%2bwIpEeq6FiggIxo6G1ZdZAp8yxdXKkm2RixJ02kSbR7ow%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d00015555%26AN%3d101619664) found there’s a link between waking up fatigued and having acne. And acne can easily cause poor sleep, too. The same study found people with acne feel more stressed, and stress may keep you up at night, making it hard to meet your sleep need, the genetically determined amount of sleep you need, and therefore potentially making acne and blemishes worse, creating a vicious circle. #### Skin Aging and Premature Aging No retinol is strong enough to stop the marching of time, and fancy cleansers and moisturizers can only do so much to keep skin looking young. But even though you can’t stop the natural aging process, getting enough sleep can have a dramatic impact on how old your skin looks. [Research](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-3083.2008.02698.x) shows people judge your eyes, lips, and skin color uniformity when guessing your age — all three of which are impacted by sleep loss. Not getting enough sleep doesn’t just make your skin *look* worse, it does real damage. [Research](https://pubmed.ncbi.nlm.nih.gov/25266053/) found those who get good quality sleep, who sleep for seven to nine hours a night, had less intrinsic aging compared to poor sleepers, defined in this study as those who sleep for five hours or less. Intrinsic aging is strongly correlated with chronological aging (aging that’s caused by the passing of time) and largely determined by genetics, as well as by hormonal changes and free radical damage. Being out of sync with your [circadian rhythm](https://febs.onlinelibrary.wiley.com/doi/10.1002/1873-3468.14192) can also contribute to intrinsic skin aging. In mice, it’s been shown to lead to premature aging in multiple organs — including the skin. But sleep loss and being out of sync with your circadian rhythm also cause [extrinsic aging](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752894/), or aging caused by external lifestyle factors. What’s your circadian rhythm exactly? Your circadian rhythm is your body’s roughly 24-hour internal clock. You have one master clock in your brain that controls things like your sleep-wake cycle and when you produce certain hormones. But almost every organ and tissue in your body runs on a circadian rhythm, too — including your [skin](https://media.cleveland.com/health_impact/other/Lauder%20Sleep%20Skin%20Study%202013%20IID%20Poster%20%202013%20final.pdf). These are called peripheral clocks. Factors like pH, barrier function, and water loss in your skin vary depending on the time of day. Your [skin’s circadian rhythm](https://www.sciencedirect.com/science/article/pii/S0945053X19301696) also affects wound healing, how many new skin cells are made, and how susceptible they are to damage. So, when you’re out of sync with your circadian rhythm (perhaps through working night shifts or having an irregular sleep schedule), your skin’s health, appearance, and age all take a hit. **You can learn more about** [**how to prevent wrinkles**](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) **here.** #### Skin Barrier Damage The good sleepers in the [research](https://pubmed.ncbi.nlm.nih.gov/25266053/) above had 30% better skin barrier recovery than the poor sleepers. Your skin’s barrier helps protect it and maintain water and hydration. When it’s compromised you may develop dry, scaly, or red and discolored patches, as well as sensitive skin, acne, [dermatitis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/#R149), or psoriasis. Plus, those with psoriasis may experience more sleep disturbances like insomnia than those without the skin condition. These [sleep disturbances](https://link.springer.com/article/10.1007/s00403-014-1482-6) can lead to sleep loss, creating a vicious cycle. Good sleepers also had significantly better recovery from sunburn caused by simulated solar ultraviolet light. #### Skin Repair During deep sleep, your body goes into repair mode, fixing damage in your muscles and organs — including your skin. Toxins and dead skin cells are removed, and fresh healthy skin cells are created. Your pituitary gland secretes human growth hormone during [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), which renews and detoxifies your skin cells. But when you get fewer hours of sleep than you need, your body won’t produce as much growth hormone, and therefore can’t repair and renew your skin as well. Damage caused by sun exposure — think wrinkles and dark spots — is also repaired during sleep. #### A Shout-Out to Cortisol Stress hormones [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) and adrenaline spike when you’re sleep deprived, and this gets in the way of your body’s reparation efforts. Cortisol can also lead to the breakdown of collagen, which is responsible for making your skin look plump and smooth. Cortisol can also lead to water retention, making you look puffier. Your immune system takes a hit when you’re sleep deprived, which may affect the [integrity of collagen fibers](https://www.sciencedirect.com/science/article/pii/S030698771000246X). Plus, you’re more likely to get sick — and no one looks their best when fighting off a cold. If you’ve got a skin wound, this will take [20% longer to heal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/) when cortisol levels are high. One more thing cortisol can cause? [Acne](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242399/), as the stress hormone causes inflammation. **You can learn more about** [**how to get clear skin overnight**](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) **here.** ### Eyes We all know that dark circles under the eyes are associated with a bad night’s sleep, and we’ve all probably woken up with under-eye puffiness after a disturbed night. This is caused by poor blood flow from a lack of sleep. Blood pools around the area, causing dark and puffy eyes. Fluid can also build up in this area, causing eye bags and adding to the sleep-deprived look. Our tired eyes give us away, too. One [study](https://pubmed.ncbi.nlm.nih.gov/23997369/) found the faces of sleep deprived people were seen as having: * More hanging eyelids * Redder eyes * More swollen eyes * Darker circles under the eyes * Paler skin * More wrinkles and fine lines * More droopy corners of the mouth **We dive into more detail about** [**how to get rid of dark circles and bags under eyes**](https://www.risescience.com/blog/get-rid-dark-circles-under-eye-bags-naturally-lack-of-sleep.md) **here.** ### Hair Loss The benefits of beauty sleep go beyond your skin. Not getting enough sleep has been linked to more severe [hair loss](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7359394/) in women. And being out of sync with your circadian rhythm may even contribute to [hair loss](https://febs.onlinelibrary.wiley.com/doi/full/10.1002/1873-3468.14192), especially age-related hair loss, although more research needs to be done here. ### Unwanted Weight Gain Beyond your facial appearance, [not getting enough sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/) and being [out of sync with your circadian rhythm](https://www.pnas.org/doi/full/10.1073/pnas.0808180106) up your [odds of obesity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/) and can make you gain [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md). Both sleep loss and circadian misalignment wreak havoc with your hunger hormones, increasing ghrelin (the hormone responsible for hunger) and decreasing leptin (the hormone responsible for making you feel full). That means just by skipping out on zzz’s and getting them at the wrong time, you’re making maintaining a healthy weight much harder to do, and, of course, weight gain and obesity come with many more health and well-being consequences than just your looks. **You can learn more about the** [**sleep and weight**](https://www.risescience.com/blog/sleep-and-weight-loss.md) **connection here.** ### Your Perceived Appearance Beauty is in the eye of the beholder, but sleep deprivation impacts how we feel about our own looks, too. In the [research](https://pubmed.ncbi.nlm.nih.gov/25266053/) we mentioned above comparing good and poor sleepers, good sleepers reported a significantly better perception of their appearance and physical attractiveness. What’s more, sleep deprivation has been associated with less [positive thinking and self-regard](https://www.sciencedirect.com/science/article/abs/pii/S1389945707002560). And even one night of sleep loss results in a[poorer mood](https://psycnet.apa.org/record/1978-20357-001) the next morning. All of this adds up to not feeling your best about yourself, or anything else for that matter. Plus, other people perceive you as [less attractive](https://pubmed.ncbi.nlm.nih.gov/28572989/) and even [less charismatic](https://psycnet.apa.org/record/2016-22728-001) when you’re sleep deprived. ‍ ## How Much Beauty Sleep Do You Need? There’s no one set amount of beauty sleep for everyone, and that’s because we all have different sleep needs. Your sleep need is the genetically determined amount of sleep you need. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. To look your best, you want to be meeting your sleep need as much as possible, but [don’t just rely on guesswork](https://www.risescience.com/blog/sleep-calculator.md). To find out how many hours of beauty sleep you need exactly, turn to the RISE app. RISE uses historical phone use behavior and proprietary sleep-science-based models to work out your sleep need down to the minute. ‍ ## How to Look Better Overnight Now you know how not getting enough sleep affects your appearance, it’s time to do something about it. Luckily, many of the effects of sleep deprivation and circadian misalignment can be reversed when it comes to looking your best. You don’t need to figure out your skin type to benefit from this beauty tip, as good sleep helps everyone. And another bonus? It’s free, unlike many of the expensive skin products on the market. Here are the two most-overlooked beauty hacks to help you look better overnight: ### Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com/.md) can work out your sleep need. Firstly, don’t [stress about your appearance](https://link.springer.com/article/10.1007/s00403-014-1482-6) or about getting a good night’s sleep. We know that’s easier said than done, but stress is the enemy of sleep, and stress and the stress hormone cortisol can impact the look of your skin, causing acne, redness, itchy skin, or triggering conditions such as psoriasis, dermatitis, or alopecia. One way to take the stress off meeting your sleep need each night is by focusing on keeping your overall sleep debt low instead. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body compared to your sleep need. At RISE, we measure this over your past 14 nights. We recommend keeping sleep debt below five hours to feel, function, and look your best. So, even if you miss out on some sleep one night, you can make it up in the following nights, taking the pressure off. You can use RISE to find out how much sleep debt you’re carrying. And the good news about sleep debt is you can pay it back. You can catch up on sleep by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this extra snooze time to an hour or two past your usual wake-up time to avoid messing up your circadian rhythm. * **Improving your sleep hygiene:** Focus on sleep hygiene habits that can cut down the time it takes you to fall asleep and how often you wake up during the night, helping you get more sleep overall. More on what to do soon. **Bonus tip:** Suffer from sleep apnea? [Research](https://jcsm.aasm.org/doi/full/10.5664/jcsm.2976#d1e298) has found people with sleep apnea are perceived to be more alert, youthful, and attractive when they stick to using their positive airway pressure (PAP) machine, a common treatment used to keep airways open as you sleep. You can learn [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ### Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your melatonin window telling you the best time to go to sleep](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when your body wants to go to sleep. As we shared above, it’s not just sleep debt that causes problems for your skin, hair, and overall appearance. Being out of sync with your circadian rhythm does, too. Luckily, just like with sleep debt, this can be fixed. Here’s how you can sync up: * **Keep a consistent sleep schedule:** Find a sleep schedule that works for you and stick to it, even on weekends. * **Eat meals at roughly the same times each day:** Zeitgeber is the scientific term for something that can change the timing of your circadian rhythm. Light exposure, meals, and exercise are all zeitgebers. So, aim to eat your meals during the day, not at night, and at roughly the same times each day. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Melatonin primes your body for sleep, so going to bed during this window can help you fall and stay asleep when your circadian rhythm wants you to. Staying in sync with your circadian rhythm isn’t exactly something that’s second nature. The RISE app makes it easier by using your previous sleep times and inferred light exposure to show you a prediction of your circadian rhythm each day. You can then see when your body naturally wants to wake up, wind down for bed, avoid meals, and go to sleep, and sync up your daily life with these times. ## How to Get More Beauty Sleep ![RISE app screenshot showing when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The RISE app can guide you through 20+ sleep hygiene habits. Beauty sleep doesn’t require silk pillowcases and sleep masks. Instead, it’s all about the sleep you actually get. But while we now know getting enough shut-eye each night can help you look and feel your best, it’s not always easy getting this sleep. Perhaps you hop into bed early only to stare at the ceiling wide awake for hours, or you find yourself constantly waking up throughout the night. This is where sleep hygiene comes in. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of daily behaviors you can do to help you fall and stay asleep at night and get the most natural and healthy sleep possible. Here’s what to do: * **Get bright light first thing and avoid it close to bedtime:** Light in the morning resets your circadian rhythm for the day and wakes you up. But bright light also keeps you up in the evening. So, aim for at least 10 minutes of light as soon as possible after waking up, or 30 minutes if it's overcast or you’re getting light through a window, and dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up past bedtime or wake you up during the night. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). * **Do a calming bedtime routine:** This will help slow your body and brain down for sleep and help lower your stress levels, which will also help you look your best. Try reading, listening to music, journaling, or doing yoga before bed. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. Keeping sleep debt low and staying in sync with your circadian rhythm (and using sleep hygiene to help you do so) are the key things you need to do to look your best. Beyond this, though, there are a few other science-backed beauty sleep tips worth trying: * **Use high thread count sheets or a silk pillowcase:** As you sleep, your sheets and pillowcase pull against your skin, causing folding and wrinkles. High thread count or silk pillowcases can cause less friction on the skin. * **Sleep on your back:** Avoid pillowcase contact altogether by sleeping on your back. This stops one side of your face getting more wrinkled, if you always sleep on the same side, and puffiness from fluid build-up if you sleep on your front. Want to ditch the pillow altogether? We cover [the pros and cons of sleeping without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) here. * **Elevate your head:** If you find you wake up with puffy or swollen eyes, try lifting your head with an extra pillow. This will stop blood pooling around the eye area and encourage it to drain away. * **Use a humidifier:** Your skin loses water overnight. Reduce how dehydrated it gets by using a humidifier to add moisture to the room. ## Look Better Overnight with a Good Night’s Sleep Skip expensive night creams and trips to the dermatologist and opt for nature’s beauty hack instead: better sleep. There’s plenty of research out there showing that not meeting your sleep need and living out of sync with your circadian rhythm can wreak havoc with your skin, eyes, and hair, just to name a few. Our take: seeing the visible impacts of sleep loss and circadian misalignment on our appearance may be the reminder we need of just how important these things are to our health. We often adapt to lowered energy levels or don’t notice how sleep loss is impacting our long-term physical health, but looking in the mirror and seeing our appearance change can be the perfect motivation to make changes for better sleep, health, and energy. To look better, aim to keep your sleep debt low and live in sync with your body clock. The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need, so you know what you’re aiming for, and keep track of your sleep debt. Plus, it shows you a prediction of your circadian rhythm each day, so you can sync your sleep and meal times with it, and guides you through 20+ sleep hygiene habits to make getting enough beauty sleep easy. The real win-win of all of this? Meeting your sleep need and living in sync with your circadian rhythm won’t only make you look better, it’ll boost everything from your energy levels to your productivity to your overall health and wellness. ## FAQs ### Is beauty sleep real? Yes, beauty sleep is real. When you don’t get enough sleep, your skin is less firm, has more wrinkles, and is more oily. You have more hair loss, are more prone to acne and weight gain, and have darker, droopier eyes. ### How do we get beauty sleep? You can get beauty sleep by maintaining good sleep hygiene, the healthy habits that help you fall and stay asleep. These include getting bright light first thing and avoiding it close to bedtime and avoiding caffeine, large meals, intense exercise, and alcohol too close to bedtime. ### How long should a beauty sleep be? We all need a different amount of beauty sleep because we all have a different sleep need, the genetically determined amount of sleep you need each night. Use the RISE app to find out your sleep need down to the minute. ### How to look better without makeup? Look better without makeup by getting the right amount of sleep for you at the right times for your body clock. This will keep your skin zit-free, clear, and plump, your eyes bright, and reduce wrinkles, oiliness, and acne. Others perceive you as more attractive when you get enough sleep, and you perceive yourself as looking better, too. ### How to look better naturally Look better naturally by getting the right amount of sleep for you at the right times for your body clock. This will keep your skin clear and plump, your hair thick, your eyes bright, and you'll have fewer wrinkles and less oiliness and acne. Others perceive you as more attractive when you get enough sleep, and you perceive yourself as looking better, too. ### Does sleep help you look better? Yes, sleep helps you look better. It helps your skin heal and renew itself, boosts blood flow making your complexion more even and healthy, and keeps signs of aging, wrinkles, acne, weight gain, and hair loss at bay. Others perceive you as more attractive when you get enough sleep, and you perceive yourself as looking better, too. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: The Best Bedtime Routine for Adults According to a Sleep MD published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/bedtime-routine domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # The Best Bedtime Routine for Adults According to a Sleep MD Updated 2023-10-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What is an Optimal Bedtime Routine for Adults? * An effective bedtime routine for adults is a routine that includes relaxing activities in low light that help you de-stress and fall asleep faster. * Spend 30 to 60 minutes before bed reading, listening to music, doing yoga, journaling, taking a warm shower or bath, or doing a breathing exercise. * The [RISE app](https://app.adjust.com/oha9msp) can help you create the best bedtime routine for you by reminding you when to do good sleep habits (known as sleep hygiene) that help you fall and stay asleep and telling you the ideal time to start your wind-down routine and when to head to bed, based on your own biology. Bedtime routines aren’t just for kids. As an adult, a bedtime routine can help you fall asleep faster and get the sleep you need to feel your best each day. Below, we’ve rounded up the best science-backed activities to include in your bedtime routine and how you can use the RISE app to do them at the right time for your body. **Heads-up:** [Wind-down routine](https://www.risescience.com/blog/wind-down-time.md) is the more scientific term for a bedtime routine as this is exactly what you’re aiming to do: wind down. But we’ve used “bedtime routine” and “wind-down routine” interchangeably below. ## Advice From a Sleep Doctor “About 30 to 60 minutes before bed, start doing a relaxing bedtime routine," says Dr. Chester Wu. "This can involve reading, listening to music, taking a warm shower or bath, or journaling. Relaxing activities that give you some me-time can help you form positive associations with sleep. Make sure the lights are dimmed low (I like to use f.lux on my computer to reduce blue light) and you’re not doing anything too exciting or stressful.” [Dr. Chester Wu](http://is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice.) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Is a Bedtime Routine Important for Adults? A bedtime routine can help adults (and kids) fall asleep faster and get more restful sleep. Here’s why: * Having a set nightly routine at the same time each night can signal to your brain and body that the day is over and it’s time to wind down for sleep. It’ll make it easier to keep a consistent bedtime, which can help you fall asleep faster. (It’s normal to take 15 to 20 minutes to fall asleep. Taking more than 20 minutes to drift off could be a sign of insomnia, while falling asleep straight away can be a sign of sleep deprivation.) * Doing sleep-promoting activities before bed can help you get enough sleep overall, get consolidated sleep (unbroken sleep that’s more restorative), and keep your circadian rhythm (or body clock) in check, which in turn will help you [feel more awake](https://www.risescience.com/blog/how-to-feel-more-awake.md) during the day and more sleepy at bedtime. * You can do calming activities before bed to activate your body’s parasympathetic nervous system, or the “rest and digest” mode — opposite to the fight or flight mode. RISE users say stress and anxiety are their biggest challenges when it comes to getting a good night’s sleep, so anything you can do to wind down will be useful to get better sleep. * A routine can take the pressure off sleep. The more effort you put into sleep, the harder it can be to get it. With a nighttime routine, you can increase your chances of a good night’s rest, without forcing sleep or rushing it by crawling into bed straight away. Here’s our list of evidence-backed bedtime routine activities that are proven to help you get enough consistently-timed restful sleep. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Set a Bedtime Alarm Whether you’re firing off some late-night work emails or engrossed in your latest Netflix show, it’s easy to [stay up past your set bedtime](https://www.risescience.com/blog/sleep-before-midnight.md) accidentally. Setting a bedtime alarm can give you a gentle reminder when it’s time to start your pre-sleep routine. Ideally, you want to be going to bed at the same time each night and have a consistent sleep schedule to keep your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock, in check. This can help to keep your sleep-wake cycle on track, so you feel sleepy at bedtime. Depending on how much time you have, set this alarm about 30 to 60 minutes before the time you want to get into bed, so you have plenty of time to unwind. To find out the best time to go to sleep, RISE can work out how much sleep you need and predict your Melatonin Window each evening. This is the roughly one-hour window of time when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (your sleep hormone) is at its highest, meaning it’s the best time to head to bed. RISE also predicts your circadian rhythm each day so you can see when your body naturally wants to wind down for bed. We’ve covered more on the [best time to go to sleep](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. ![RISE app screenshot showing your melatonin window](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app can tell you the best time to go to bed. *RISE users on iOS 1.202 and above can* [*set up a reminder to check their Melatonin Window here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home)*.* ## Dim the Lights and Put on Blue Light Blocking Glasses Don’t sit under bright overhead lighting until it’s time to turn the lights out. [Light suppresses melatonin](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md). About 90 minutes before bed, kick off your bedtime routine by dimming the lights and putting on blue-light blocking glasses. RISE can tell you when exactly you need to start limiting bright lights before bed. ## Turn Off Screens (or Use Them Wisely) Screens like your TV, laptop, and phone all emit blue light, which can keep you up and cause poor sleep. If you’re doing something stressful (like replying to tricky work emails) or exciting (like playing a video game), you might find it even harder to enter dreamland. And it’s easy to spend way too long scrolling on TikTok and not notice you’re awake past bedtime. Try switching off electronic devices about an hour or so before bed and doing some non-screen activities like reading. If you want to use screens, use them wisely. A [2022 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found screen time an hour before bed was linked to an earlier bedtime and — if it didn’t involve multitasking and took place in bed — resulted in more sleep time. Our top tips for using screens in your bedtime routine: * Wear blue-light blocking glasses * Set a bedtime alarm * Watch or consume relaxing content * Chose one passive screen activity (like watching TV only — no scrolling on social media or checking email at the same time) * Choose episodic programming (when a story is told in one episode) to avoid getting sucked into a Netflix binge You can learn more about how to use [screens before bed](https://www.risescience.com/blog/screens-before-bed.md) here. ## Take a Warm Bath or Shower Your [body temperature naturally drops](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/) as you fall asleep. To promote this drop in temperature and help you drift off, have a warm shower or bath as part of your nighttime routine. The warm water can increase blood flow to your hands and feet, helping your core body temperature drop. Even a foot bath can help. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found immersing your feet in warm water can decrease your core body temperature. Don’t want to get wet at all? [Sleeping with socks on](https://www.risescience.com/blog/sleeping-with-socks-on.md) can help your core body temperature drop. **Expert tip:** Co-founder and CEO of Rise Science [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) takes a warm bath 90 minutes before bed to help wind down and cool down for sleep. ## Read a Book Reading is a common bedtime routine activity for a good reason. A [2021 study](https://link.springer.com/article/10.1186/s13063-021-05831-3) found reading a book in bed can help to improve subjective sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). Be sure to dim the lights as low as possible and read something relaxing and something that won’t keep you turning the pages all night. And if possible, read a physical book instead of one on an iPad. One [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945716000599) found reading on an iPad before bed decreased sleepiness and reduced [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) activity compared to reading a physical book. ## Listen to Soothing Sounds, Music, or a Podcast Listening to music or a calming podcast while you get ready for bed can be a great way to unwind. Just make sure you’re not listening to anything too upbeat and excitative — save that for your [morning routine](https://www.risescience.com/blog/morning-routine-app.md). Once you’re ready to sleep, relaxing sleep sounds can help block out loud noises and promote relaxation. For example, a [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021) found when participants in New York City listened to white noise, they fell asleep faster and woke up less often during the night. On the RISE app, you can listen to: * [White noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) * Pink noise * Nature sounds * Ambient music We’ve rounded up the [best sounds for sleep](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. ![RISE app screenshot showing relaxation session reminder](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app has soothing sounds and music to listen to before bed. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Practice Yoga or Do Some Stretches Intense exercise within an hour of bed can keep you awake, but gentle movement can help you unwind, destress, and drift off. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6393899/) shows exercises like yoga and tai chi can improve insomnia symptoms and sleep quality. Even some simple stretches can help your muscles relax from the day, and [research](https://www.sciencedirect.com/science/article/pii/S1836955312700681) shows pre-bed stretches can help reduce [leg cramps at night](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md). Check RISE to see when it’s best to go for a gentle physical activity over a high-intensity workout. ## Avoid Alcohol A nightcap may make you feel drowsy, but it’s not part of a healthy bedtime routine. [Research from 2019](https://www.sciencedirect.com/science/article/abs/pii/S2352250X18302719) shows alcohol can: * Trigger insomnia * Shorten your sleep duration * Increase how much you [snore](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) * Make you [wake up in the night](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md) more often You can learn more about[how alcohol affects sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) here. Avoid alcohol three to four hours before bed to stop it from disrupting your sleep. RISE can tell you when exactly to have your last alcoholic drink. ## Avoid Caffeine Caffeine does not belong in your bedtime routine. It sounds obvious, but you might enjoy a post-dinner espresso with friends or some dark chocolate for dessert and [caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md). A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can: * Reduce your total sleep time * Increase how long it takes to fall asleep * Increase how long you’re awake during the night * Reduce your [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) * Increase your light sleep And the closer to bedtime you consume it, the more it cuts into your sleep time. The good news is one cup of black tea before bed wasn’t found to have a significant effect on sleep. Caffeine affects us all differently, though, so you may find this keeps you up. **Expert tip:** You can also sip a hot drink that’s caffeine-free like chamomile tea — a sleep aid our sleep advisor [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who runs a sleep medicine and psychiatry practice, often recommends. In general, [avoid caffeine about 12 hours before bed](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md). RISE can tell you when exactly to have your final cup of coffee each day — which is one of the most popular features in the app. ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Have a Small Snack if You’re Hungry Hunger pangs can keep you up or wake you up in the night, but so can eating a large meal before bed. If you are hungry late at night, opt for a light snack like: * Greek yogurt * Cottage cheese * Fruit * Peanut butter Avoid anything greasy, fatty, or fried as this could cause [digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) that keep you awake. In general, aim to be done with dinner two to three hours before bed. We’ve covered more on [when to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here and [sleeping after eating](https://www.risescience.com/blog/sleeping-after-eating.md) here. RISE can tell you when to have your final meal each day. ## Do a Breathing Exercise Breathing exercises can help slow your body and brain down for sleep. They can activate your body’s parasympathetic nervous system, or your “rest and digest” mode. You can try: * **Diaphragmatic breathing:** [2021 research](https://www.sciencedirect.com/science/article/pii/S1389945720305438) shows diaphragmatic breathing helps to reduce anxiety, sleep latency (the time it takes to fall asleep), and sleep disturbances in nurses. * **4-7-8 breathing:** A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) shows the 4-7-8 breathing method can lower stress and anxiety in patients after surgery. * **Psychological sighing:** A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) — co-authored by our scientific advisor Jamie Zeitzer — shows psychological sighing can improve your mood and stress. You can learn more about these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. **Expert tip:** [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), one of our sleep advisors and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University, likes to do the New York Times crossword to wind down before bed. Beyond breathing exercises, you can also do relaxation exercises such as: * Progressive muscle relaxation * Meditation * Yoga nidra RISE can guide you through exercises like diaphragmatic breathing and progressive muscle relaxation within the app. ## Journal or Brain Dump Journaling before bed can help you relax and destress. You can also do a brain dump in which you jot down everything on your mind. This can be particularly helpful if you find racing thoughts or [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) keep you awake. Not sure what to write about? Writing a to-do list for tomorrow is a good place to start. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows those who write a to-do list fall asleep significantly faster than those who write about tasks they’ve already done. Do your brain dump in RISE and the app will send you a reminder of everything you write down the next day. ## Prepare Your Sleep Environment For the best sleep, you want your bedroom to be cool, dark, quiet, and well-ventilated. As part of your bedtime routine, prepare your sleep environment to get all four just right. Here’s what to do: * **Cool:** Set your thermostat to 65 to 68 degrees Fahrenheit or crack a window (make sure this doesn’t impact your [air quality](https://www.risescience.com/blog/air-quality-and-sleep.md) or noise levels too much). * **Dark:** Draw the curtains (ideally blackout curtains), make sure there are no electronics emitting light, and get your [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) ready to go. * **Quiet:** Get [earplugs](https://www.amazon.com/dp/B005YUW7A2/) ready or set up a white noise machine or app to block out noises. You want your bedroom to be below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. * **Well-ventilated:** If the air quality and noise levels outside are good enough, crack a window. Use an air filter to remove particles and allergens from the air and use a humidifier or dehumidifier (the EPA says to aim for 30% to 50% humidity). You can learn more about [how air quality affects your sleep](https://www.risescience.com/blog/air-quality-and-sleep.md) here. RISE can remind you to check your sleep environment before you crawl under the covers. ## How Long Do I Need for My Bedtime Routine? Just like with kids, there’s no hard-and-fast rule for how long a bedtime routine for adults should be. In general, try winding down an hour so before bed. If you don’t have that much time, even 10 to 20 minutes can help. You can also start certain pre-bed activities earlier, like dimming the lights 90 minutes before bed, avoiding alcohol three to four hours before bed, and [avoiding caffeine about 12 hours before bed](https://www.risescience.com/blog/how-long-does-caffeine-last.md). You can plan your perfect evening routine in RISE and the app will send you a reminder of when to start doing it when your body is winding down for the night. The length of your bedtime routine can also change. Some nights you’re more stressed, so might spend more time with a good book and your yoga mat. On other nights, you need to work late, so you can only squeeze in 15 minutes of breathing exercises. **Expert tip:** We all need a different amount of sleep and you’ll need more sleep if you haven’t been getting enough recently. One way to [catch up](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) is by going to bed a little earlier. To do that, you may have to change the length of your routine. RISE uses a year’s worth of your phone use data and sleep science algorithms to work out your sleep need, the genetically determined amount of sleep you need. When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found it ranged from five hours of sleep to 11 hours 30 minutes! ![The RISE app can tell you how much sleep you need](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app can work out how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## Nail Your Bedtime Routine for Better Sleep and More Energy With the RISE App We’re all different, so what works for one person’s bedtime routine may not work for you. Experiment with different timings and activities to see what helps you achieve the main goal: getting enough sleep night after night. RISE tracks your sleep so you can see which pre-bed activities make a difference. RISE can also remind you when to do 20+ healthy sleep habits, to make falling and staying asleep easier, and predict your circadian rhythm each day, so you can see when your body naturally wants to wind down and sleep. You can also get a reminder of when to start your bedtime routine at the ideal time for your body each day. Don’t just take our word for it — 80% of RISE users get more sleep within five days. And here’s what one [user](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink) had to say about using RISE to change their daily routine to improve their sleep: “After using this for a few months I started noticing all the small things that significantly impact my sleep. Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously...I now sleep better than ever and feel so much more productive throughout the day. Thank you RISE!!!” ![](/assets/671c1ab2f57e59bbc5943736_66eddd93071e4c369a4381ea_6532f31b0e1464b33ff7efe2_RISE_bedtime_routine.webp) ## FAQs ### What is a good bedtime routine for adults? A good bedtime routine for adults can include reading, listening to music, journaling, taking a warm bath or shower, or doing breathing exercises. You want to do sleep-boosting behaviors like dimming the lights, avoiding alcohol and caffeine, and making your bedroom cool, dark, and quiet. ### Is a bedtime routine important for adults? Yes, a bedtime routine is important for adults. It can help you feel sleepy at bedtime, feel less stressed and anxious, fall asleep faster, and wake up less often in the night. ### How to establish a bedtime routine for adults? To establish a bedtime routine for adults, you can use the RISE app to find out how much sleep you need and when your body naturally wants to go to sleep. Then, set aside 30 to 60 minutes before bed to do relaxing sleep-promoting activities like reading, journaling, yoga, or taking a warm bath or shower. ### What is the 3-2-1 bedtime method for better sleep? The 3-2-1 bedtime method involves avoiding food and alcohol three hours before bed, work two hours before bed, and screens one hour before bed. The rule is sometimes also known as the 10-3-2-1-0 method, which also includes avoiding caffeine 10 hours before bed and hitting snooze 0 times in the morning. ### Calming bedtime routine for anxiety? A calming bedtime routine for anxiety can include reading, listening to calming music, journaling or doing a brain dump, taking a warm shower or bath, and doing a breathing exercise. Anxiety can make it hard to fall asleep, but sleep loss can make mental health issues like anxiety worse, so it’s important to take time to unwind before bed. ### Bedtime routine for ADHD adults? A bedtime routine for ADHD adults can include reading, listening to calming music, journaling or doing a brain dump, taking a warm shower or bath, and doing a breathing exercise. Try setting a bedtime alarm to help you get to bed on time — people with ADHD often experience a delayed body clock, meaning they may stay up later and later. People with ADHD also often experience sleep problems, but sleep problems can make ADHD worse, so it’s important to make time for a bedtime routine that helps you unwind and get enough sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Are There Benefits To Sleeping Naked? It Depends published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/benefits-of-sleeping-naked domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Are There Benefits To Sleeping Naked? It Depends Published 2022-10-28 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping naked and sleeping soundly](/assets/635afa717f2c3191c81b85bf_benefits-of-sleeping-naked.avif) To pajama or not to pajama? Sleeping naked is a divisive issue — for some it’s their go-to, while for others it’s a no-go. And, honestly, this is how it should be. Sleep is highly personal, and when it comes to catching zzz’s, you want to find a system that works for *you*. Perhaps surprisingly, there’s a dearth of scientific research on the topic of sleeping naked. We have no evidence that it’s harmful (sleepwalkers may want to think twice, however!), but the jury’s also out on whether there are any true benefits to the practice. Most claims that tout the sleep-related benefits of a clothes-free bedtime revolve around the idea that sleeping naked keeps you cooler, and a cooler body temperature promotes getting enough sleep. While it’s true that [temperature is a key player in our sleep health](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), there are in fact other ways to regulate temperature that don’t involve stripping all the way down. And for other proposed health benefits (which include improved self-esteem, better reproductive health, weight loss, and more satisfying intimate relationships, among others) there are indeed other ways to reap these rewards too if going full birthday suit isn’t for you. At the end of the day, the most important thing to consider when thinking through different aspects of our sleep routine or environment is “Does it help me meet my[sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md)?” For those who sleep better in the buff, more power to you! And — as the risks are next to nil — if you’re sleeping-in-the-buff curious, it’s certainly worth giving it a try. But if you’re someone who’s committed to keeping that extra layer, there’s no reason to worry that your sleep and general health are suffering for it. Here we’ll go over the science behind the so-called “benefits” of sleeping naked, and offer some possible alternatives for the pajamas-fans out there (i.e. if you prefer to keep covered, we’ve got you covered too…just make sure you read to the end.) ‍ [How can sleeping naked help me sleep better?](#help) [Can sleeping naked benefit my health in other ways?](#benefit) [What if I don’t like sleeping naked?](#like) [Are there downsides to sleeping naked?](#downsides) ‍ ## How Can Sleeping Naked Help Me Sleep Better? ### When It Comes to Sleep, the Cooler the Better–to a Point It’s worth restating that little-to-no research has been done on the benefits of sleeping naked, so claims related to this are anecdotal at best. But we *do* know that[temperature is critical to sleep health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/), and that our bodies depend on a cooler environment to aid chemical processes essential to our sleep. For some, sleeping naked helps achieve this. Others, however, are fine temperature-wise with pajamas, and may even find themselves *too* cold without them (there’s a lower temperature threshold for healthy sleep, as well). #### Sleep and Core Body Temperature The natural cooling of our core body temperature (CBT) when the light begins to dim in the evening helps prepare our bodies for sleep. Body temperature is controlled by our circadian rhythm, the internal clock that runs on a roughly 24-hour cycle. Our CBT typically runs around 98.6 degrees Fahrenheit during the day and begins to dip as our melatonin levels start to rise in the evening. We continue to get cooler, naturally, as night progresses. Our CBT reaches its lowest point a few hours before we wake (about three degrees cooler than daytime), and then, in the wee hours of the morning, our CBT begins to climb again. This rise in temperature cues a corresponding rise in the [wakefulness-promoting hormone cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), which gradually readies us for waking. #### What Happens When We’re Too Warm at Night? For the most part, our internal thermostat shoulders the burden of adjusting our CBT in accordance with the phases of our circadian rhythm, but, even so, our circadian rhythm is a sensitive mechanism, easily influenced by environmental factors. When we’re too warm at night — even by just a degree or two — our internal clock gets thrown off and we have a harder time getting the sleep we need. [Research shows](https://jphysiolanthropol.biomedcentral.com/articles/10.1186/1880-6805-31-14) that sleeping in a too-warm room not only increases sleep latency (the amount of time it takes us to fall asleep), but also throws a wrench in REM and slow-wave sleep (aka deep sleep). Poor and/or shortened nightly sleep means we’re less likely to meet our *sleep need* (the biologically-predetermined amount of sleep we need to get each night to feel and function our best during the day), leading to an accumulation of [*sleep debt*](https://www.risescience.com/blog/what-is-sleep-debt.md)(how much sleep we “owe” ourselves, based on our sleep need, calculated in the RISE app over the last two weeks). And when we let our sleep debt mount (> 5 hours), this sleep deprivation can have [dire consequences](https://www.ncbi.nlm.nih.gov/books/NBK19961/) on how we feel and function. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ![RISE app screenshot showing your sleep need](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The [RISE app](https://www.risescience.com.md) can help you determine your individual sleep need, so you know how much sleep you should be getting each night to be in top form during the day. #### A Cool Room is a Good Start, but It’s Not the Only Thing To Consider A cool sleeping environment, on the other hand ([sleep experts say 65-68 degrees Fahrenheit is the best temperature range for sleep](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md)), will support our body’s nightly natural temperature dip, and therefore is favorable to our sleep. But ambient bedroom temperature isn’t the only thing to take into account — our bedding and the clothing we sleep in also matters. Even in a temperature-perfect room, if our bedding is too bulky or we’re wearing too many (or the wrong kind of) clothes, the added insulation can heat us up, ultimately hijacking our circadian rhythm and interfering with our sleep. For some, sleeping naked is an easy and effective way to keep core body temperature where it needs to be for dreamy, undisrupted sleep. Especially for those who crave the comforting compression of heavier blankets, shedding the pajama layer means that they can increase the cozy factor when it comes to bedding without running the risk of also increasing CBT. We cover other reasons [why you sleep hot and what to do about it](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) here. #### *Too* Cool Is No Good, Though That said, temperature for sleep is a real “sweet spot” situation, and [when we’re *too* cold it can inhibit our sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/) as well. Studies show that [when our feet are cold](https://pubmed.ncbi.nlm.nih.gov/17764994/), for instance, it increases sleep latency (the amount of time it takes us to fall asleep), and even when we’re finally able to drift off, being too cold — similar to being too hot — makes it harder to achieve REM sleep. ([Being too cold in the morning also makes it harder to wake up](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md).) When it comes to thermoregulation,[each of us is different](https://journals.lww.com/co-clinicalnutrition/Abstract/2001/11000/Gender_differences_in_thermoregulation.12.aspx), and depending on your biology and sleep environment, sleeping in the nude may mean you're not insulated *enough* for a good night’s sleep. While an extra blanket may do the trick for some, others are simply better off with the amount of control a pajama layer gives them over their thermal environment…and that’s okay too! *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/environment_check/primer) *to be reminded to check their bedroom temperature before bedtime.* ‍ ![RISE app screenshot reminding you to run a sleeping environment check.](/assets/635af66a83c12735bdf36990_vkfmhFfMQnoMcNafRHCKESzWvpkGXJQQXtXSp_BHr2gLPhyp8wBJDlNZnDx1BxCiH-J4Qq4uaF-p1KJ3YW-_EwbG-A_0NZqjjN74JebG8gHze-q2mb3QKrK8I8h-h5PaLku6WlPKRfrJiBoP6zfsKVv.png) The [RISE app](https://www.risescience.com.md) will send you a nightly reminder to run a quick check of your sleeping environment. For most, the ideal bedroom temperature to fall asleep and stay asleep is between 65 and 68 degrees Fahrenheit. ### ‍**Comfort Is Key for Good Sleep** #### Sleeping on a Cloud We all know how being comfortable is essential for good sleep — when our mattress or pillow is past its prime, for instance, we can find ourselves waking repeatedly to shift positions, and, as a result, our sleep is restless and fractured. Or if we have poison ivy, or too many mosquito bites, we may be yanked from sleep again and again by our itching skin. In short, good sleep relies on diminished sensory inputs — nagging sensations (similar to bright light or loud noises) can easily rouse us. * [How to sleep with lower back pain: positions and treatments](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [The vicious cycle of sleep loss and chronic pain](https://www.risescience.com/blog/injury-prevention.md) * [Why do I sweat in my sleep? Top causes and fixes](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) It’s no surprise, then, that the clothing we wear — or don’t wear — to bed can have an effect on sleep quality. For some, no clothing at all is the pinnacle of bedtime comfort, and ensures sound sleep. For others, the feeling of being naked may not be as pleasant, for any number of reasons (including but not limited to temperature regulation), and this sensory discomfort can kill our sleep. While those in the latter camp may find they acclimate with a little practice (or after trying out different–perhaps higher-quality–sheets and/or bedding) there’s no reason to force it if pajamas prove to be the more comfortable–and therefore sleep-supportive–option. #### Don’t Get Your Pajamas in a Twist There is evidence to suggest that *restrictive* clothing can negatively impact both sleep and general health. One small study found binding undergarments may [suppress melatonin production and bump up our CBT](https://pubmed.ncbi.nlm.nih.gov/11128295/) (the study didn’t investigate the effects of too-tight pajamas). While signs point to ditching any bed wear that binds, nudity, as we’ll see later, isn’t the *only* way to mitigate the risks. ‍ ## Can Sleeping Naked Benefit My Health in Other Ways? ### Pro Self-love Studies show there may be a correlation between enjoying some time in the buff each day and [improved self-confidence](https://link.springer.com/article/10.1007/s10902-017-9846-1). However, there’s no evidence to support the idea that *sleeping* naked makes us feel better about ourselves. If you feel it helps you with your self-confidence, go for it. There *is* evidence to suggest a connection between [insufficient sleep and negative perception of our own appearance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5612044/) (and, incidentally, [how others perceive you as well](https://www.bmj.com/content/341/bmj.c6614); “beauty sleep” is a real thing!). Again, signs here point to the importance of meeting your sleep need generally, outfitted in what works best for you. ### Reproductively Speaking… Both sexes could benefit from going pj-less — or at least underwear-less — overnight. Again, no studies have been done explicitly on sleeping naked. However, research has found that for women, synthetic and/or tight-fitting underwear can [increase the risk of vaginal yeast infections](https://www.merckmanuals.com/home/skin-disorders/fungal-skin-infections/candidiasis-yeast-infection?query=yeast%20infection), as it fosters a fungal-friendly breeding ground by inhibiting proper air circulation. And for men, research indicates that binding underwear [increases scrotal temperature](https://pubmed.ncbi.nlm.nih.gov/18076419/), which can compromise sperm count, negatively impacting male fertility. ### Skin-to-Skin Contact Is Relationship Building Skin-to-skin contact with intimate partners releases oxytocin, the “love hormone” that is also associated with trust, bonding, and even [reduced stress levels](https://pubmed.ncbi.nlm.nih.gov/25628581/). Regularly spending time skin-to-skin cuddling with our beaus can therefore make us feel closer and more connected to them, and can make our relationships feel more fulfilling. And a byproduct of relationship satisfaction is that it improves our sleep…and better sleep, as we know, has a whole slew of health benefits. There’s no research to suggest, however, any difference in benefits between cuddling in the nude and with a bit more clothing on. ### Is Nudity Sleep “Beauty” Sleep? #### Skin Health Our skin is our largest organ and, like our nether regions, it’s happiest when it’s allowed ample air circulation. Tight and/or synthetic pajamas can cause us to perspire while we sleep, and when too much moisture is trapped against the skin for too long it can cause rashes, body acne, and inflammation. Our skin is also simply healthier when we’re sleeping enough — studies show it’s[more hydrated](https://pubmed.ncbi.nlm.nih.gov/31692145/), [less prone to breakouts](https://link.springer.com/article/10.1007/s00403-014-1482-6%20%7C%20https://sci-hub.se/10.1007/s00403-014-1482-6), and[signs of aging are less pronounced](https://pubmed.ncbi.nlm.nih.gov/25266053/). So for those who sleep more soundly in fewer clothes, better skin could be an indirect benefit of the practice. #### Weight Loss Again, no studies have been done on sleeping naked for weight loss explicitly, but we do have evidence that a cooler core temperature during sleep elevates our metabolism by way of triggering our bodies to make more brown fat. For those seeking weight loss, brown fat is of particular interest because its function is to [break down glucose and fat molecules](https://www.nih.gov/news-events/nih-research-matters/how-brown-fat-improves-metabolism) to produce heat so that we can maintain a stable body temperature (as opposed to *white* fat, whose job it is to store our extra energy), potentially combating obesity and preventing unwanted weight gain. And it doesn’t have to be shiver-inducingly cold to activate brown fat synthesis, either — in [one study](https://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism), participants saw increased brown fat activity sleeping in a room that was a very reasonable 66 degrees Fahrenheit. While of course not everyone needs to be nude in order to keep cool at night (in fact, in the aforementioned study the test subjects wore standard hospital clothing), sleeping naked may have a positive metabolic impact for those who can’t get cool enough in pjs. And, as with skin health, keeping your sleep debt low [is an effective weight management tool](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) in and of itself, so if sleeping naked increases your zzz’s, you’ll be in good shape for getting (or staying) in shape. ‍ ## What If I Don’t Like Sleeping Naked? As we’ve touched on throughout, you can absolutely still support your body’s internal thermostat, *and* tap into the other benefits without stripping all the way down. Here are some suggestions for those who prefer a pajama layer: * For better sleep quality, opt for loose, breathable pajamas and bed linens. Synthetic fibers like polyester and nylon don’t breathe well, and, as such, they can also be too insulating. Natural fibers like cotton, linen, silk, bamboo, and even wool help us stay cool and comfortable, and clothes that aren’t binding and allow for proper circulation and ventilation can provide the same benefits for our skin and reproductive organs as sleeping naked. A word to the wise: anything that labels itself “microfiber” — a common material for budget bedding and pajamas — is in fact polyester, and should be avoided if possible. And even quilts or comforters that claim to be “100% cotton” will often contain polyester batting, which is enough for temperature-sensitive folks to lose sleep over — literally! * While cotton or linen pajamas and bedding will go a long way in terms of keeping you cool, you can also try turning down the thermostat a degree or two, opening the window, sleeping with a fan, and/or sticking one or both feet outside of the covers as you snooze. Even though taking a warm shower or bath before bed initially raises your CBT, the difference between your higher CBT and the ambient temperature leads to a steep reduction in CBT [that can help promote sleepiness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/). Also, counterintuitively, wearing gloves and/or [socks to bed](https://www.risescience.com/blog/sleeping-with-socks-on.md) is another technique some use to keep cool, as warming our distant appendages can pull heat away from our cores, keeping CBT in check–a process known as distal vasodilation. And if you’re looking to invest a bit in thermoregulation, it may be worth experimenting with “cooling” mattresses and pillows — just make sure to do your homework before springing for a pricey new bed get-up, as not all “cooling technologies” are created equal. * If going commando isn’t your thing, but you’re okay paring down a bit, there’s no evidence to say that sleeping in underwear-only (made of natural fibers, of course) won’t have the same positive impacts on self-esteem and romantic relationships. Better sleep = better health and well-being, full stop. Whatever you wear (or don’t wear) to bed, as long as you’re getting enough sleep to keep your sleep debt below 5 hours, you’re primed to reap the same benefits as those who prefer a clothes-free bedtime routine. ‍ ## Are There Downsides to Sleeping Naked? While we are yet to come across anything suggesting there are inherent *health-related* drawbacks to sleeping naked, here are a few potential complications to consider: * If you have a history of [sleepwalking](https://www.risescience.com/blog/what-causes-sleepwalking.md) and live with people who could be spooked by surprise nudity, you might want to opt out of stripping all the way down for sleep. * Similarly, if you live in a region that is vulnerable to sudden natural disasters (wildfires, earthquakes, tornadoes, flooding, etc.), sleeping naked may pose an issue in the event that you need to quickly evacuate in the middle of the night. If you’re committed to sleeping naked in a disaster-zone, make sure you have a set of clothes (including shoes or hard-soled slippers) that you can reach easily from your bed, and you still may want to avoid it altogether during times of year when risk is especially high. * Keep in mind that if you’re regularly sleeping naked, your sheets are going to get grimier a lot faster, as there’s no clothing-barrier to absorb bodily oils, dirt from the day, and sloughed-off skin cells. You can mitigate this to some extent by taking a shower or bath before bed (which, as a bonus, also can help with thermoregulation and sleep), but more frequent laundering is likely in order, either way. ## Forget the Pajamas if You Want, but Don’t Forget RISE If you’re thinking about trialing a new no-pajamas nighttime routine, the [RISE app](https://www.risescience.com.md) can help you determine whether sleeping naked is the best move for better sleep. As with any change to your sleep habits or environment, you’ll want to keep close tabs on your sleep debt to make sure you’re doing your body (and brain) good. While a few nights of disrupted sleep can be expected when first making adjustments, beyond that it may signify that whatever’s new isn’t quite right for you. Luckily, you don’t have to be at the mercy of guesswork. RISE monitors how much sleep you’re *actually* getting each night, and calculates your sleep debt anew each morning based on this data. If your sleep debt number stays steady or goes down, you’re clearly on the right track! And if your sleep debt begins edging up, that’s a good indicator that further adjustments are required–whether that’s grabbing an extra blanket, futzing with the thermostat, or, alas, redonning your spurned pajamas. Whether you prefer to wear your birthday suit, a sweatsuit, or anything in between to bed, as long as it’s supporting low sleep debt, we support your choice.[Sleep supplements](https://www.risescience.com/blog/sleep-supplements.md) orother [sleep-disturbing substances like alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) or cannabis aside, anything that helps you drift off easier and sleep more soundly is a win in our book. ‍ ## Get Your Best Night's Sleep: * [Wide awake at 3 a.m.? Here's how to fall back asleep easily](https://www.risescience.com/blog/how-to-fall-back-asleep.md) * [What to do when wrestling with restless sleep](https://www.risescience.com/blog/restless-sleep.md) * [How to calm anxiety at night](https://www.risescience.com/blog/how-to-calm-anxiety-at-night.md) * [Is revenge bedtime procrastination robbing you of energy?](https://www.risescience.com/blog/sleep-procrastination.md) * [Here's how to go to sleep fast when you need to](https://www.risescience.com/blog/how-to-go-to-sleep.md) * [Does cannabis help with sleep?](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) * [Does CBD help with sleep?](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) * [Sleeping with the lights on can be hazardous to your health](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) * [Why do I pee so much at night?](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * [What causes leg cramps at night? Causes and treatments](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) * [Do blue light blocking glasses work? Here's the science](https://www.risescience.com/blog/do-blue-light-glasses-work.md) * [Blue light glasses' benefits for sleep and eye health](https://www.risescience.com/blog/blue-light-glasses-benefits.md) * [How to sleep when pregnant: tips for every trimester](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) * [How to sleep with lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [Avoid the nightmare of waking up with headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Why does my throat hurt when I wake up? 9 possible triggers](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Why your sleep-wake cycle is the key to daily energy](https://www.risescience.com/blog/sleep-wake-cycle.md) ## FAQs ### Is sleeping without clothes OK? If it’s comfortable for you and helps you sleep better, absolutely! Nudity is natural, and there’s no evidence to suggest that sleeping naked is harmful to your health. If you have roommates and a history of sleepwalking, however, you might want to think twice about stripping down. And keep in mind you’ll need to launder your bedding more often. ### Is it healthy to sleep naked? The most important thing is to make sure we’re getting enough sleep each night. If sleeping naked helps you in this regard, then it’s a healthy choice for you! While there are more potential health benefits (not related to sleep) to sleeping nude, there are other ways to achieve potential benefits if you’d rather keep your pajamas on. ### What is the healthiest thing to wear to bed? The healthiest thing you can wear to bed is what you’re most comfortable in, which will help you get lots of health-promoting sleep. Natural, breathable fibers like cotton, linen, and (non-itchy) wool are great options for temperature regulation and help support skin and reproductive health. ### Does sleeping naked help lose weight? Possibly. Getting enough sleep is one of the best things you can do for weight control, so if sleeping naked helps you get better sleep, sleeping naked can be supportive of weight loss. While sleeping nude may assist with weight loss in other ways, too (i.e., it may boost metabolism by way of activating brown fat), there are sleep-related things you can do instead of tossing your pajamas which achieve the same effect. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Is the Best AC Temperature for Sleeping? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-ac-temperature-for-sleeping domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Is the Best AC Temperature for Sleeping? Published 2021-12-01 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Person setting their air conditioner to the best temperature for sleeping, which is between 65 and 68 degrees Fahrenheit. ](/assets/61b30377db9304843d088cdb_person-using-a-remote-control-of-an-aircon.avif) With beads of perspiration dotting your forehead, you check the weather conditions on your smartphone, and gasp at it — it’s a sweltering 90 degrees Fahrenheit out there! Unfortunately, nights in the summer months are [only going to get hotter](https://www.nytimes.com/interactive/2021/09/13/upshot/up-hot-nights.html) across America. It’s no wonder then that many of us ask the same question, "What's the best AC temperature for sleeping?" The good news is, the human body already has a natural "smart thermostat" that self-regulates our core temperature to prime us for sleep. The bad news? Our inborn thermostat is extremely sensitive. When the external environment is off by just a few degrees, it’s enough to throw off your body’s internal thermostat. As a result, you find it that much harder to doze off, much less stay asleep till morning. So, what AC setting should you choose to promote naturalistic, healthy sleep? If your home doesn’t have an AC unit or you prefer to reduce your energy bills, are there alternative ways to improve indoor airflow for a cooler temperature? To answer all your pressing questions, we’ll dive deep into the scientific literature to reveal the best AC temperature for sleeping — and what you can do if you want to skip the air conditioning. *Please note: This article is meant for informational purposes only and is not intended as medical advice.* ## **The Human Body Functions as a “Smart Thermostat”** Your body has a built-in "smart thermostat" to optimize your sleep-wake cycle. But to make sure it actually works for your sleep schedule rather than against it, you need to support it with the right temperature range in your environment. This gives your body's thermoregulation system sufficient scope to fluctuate throughout the night as part of the regular workings of your [circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) (the internal body clock). ### **Your Body Temperature Naturally Fluctuates** To prepare your body for sleep, your circadian rhythm sets several [biological processes](https://www.risescience.com/blog/biological-clock.md) in motion. One of which is the subtle variations in your core body temperature (CBT) over a roughly 24-hour period. These temporal changes of your core temperature help you meet your sleep need (the genetically predetermined amount of sleep your body needs). During the day, your body temperature [hovers around 98.6](https://www.ncbi.nlm.nih.gov/books/NBK331/) degrees Fahrenheit (37 degrees Celsius) and is at its zenith around 6 p.m. When night falls, your CBT starts to decline, dipping to its lowest at roughly 4 a.m. Scientists suggest that this heat release helps us doze off more easily. Running a bit cooler — [up to 3 degrees Fahrenheit](https://www.google.com/books/edition/Why_We_Sleep/8bSuDgAAQBAJ?hl=en&gbpv=0), to be exact — may also be your body's natural prompt for [energy conservation](http://healthysleep.med.harvard.edu/healthy/science/what/characteristics) while you snooze. ### **Enter Melatonin: The Sleep-Promoting Hormone** ![Best AC temperature for sleeping: melatonin chemical formula](/assets/66eddd4790a517da2b264471_61b303b279ba54ddb339c55e_melatonin-molecular-formula.jpeg) The subtle rise and fall of your core temperature is tied to your sleep-wake cycle, specifically your body's melatonin production. For the uninitiated, [melatonin is a sleep-promoting hormone](https://www.risescience.com/blog/how-long-does-melatonin-last.md) that's naturally produced under dim light conditions. The setting of the sun, coupled with [deliberate avoidance of artificial lighting](https://www.risescience.com/blog/sleeping-with-the-lights-on.md), tells your body to begin secreting melatonin. This is known as dim light melatonin onset (DLMO) and occurs two to three hours before sleep. In the RISE app, DLMO marks the start of your Melatonin Window. This is the window of time when your body produces the highest levels of melatonin it will all night, making it the best time to go to bed. So, how does melatonin production correlate with your body's thermoregulation? [Scientific evidence](https://pubmed.ncbi.nlm.nih.gov/1639946/) indicates that the start and subsequent rise of melatonin secretion is "temporally coupled with" the decline in your body's temperature. At least 40% of your CBT's fluctuations can be credited to melatonin. This two-pronged phenomenon of melatonin peak and temperature dip initiates sleep so that you're inclined to doze off when night falls. ### **Running Cooler Helps You Stay Asleep Till Morning** Your body's temperature regulation doesn't just set sleep in motion. It also keeps you asleep until the sun rises, relative to sleep homeostasis. Sleep homeostasis is characterized by a daytime buildup and nighttime depletion of the drowsiness-inducing compound adenosine. You can think of the sleep homeostat as a seesaw in your brain that wants to be level. With every waking moment, adenosine accumulates in your brain so that the seesaw tilts toward one end. In an effort to rebalance the sleep homeostat, you gravitate toward sleep when night falls, so that your brain can purge itself of adenosine, relieving sleep pressure and balancing the seesaw. However, sleep pressure doesn't steadily decline throughout the night. Instead, [the bulk of sleep pressure](https://www.nature.com/articles/s41598-017-12890-7) (represented by slow-wave activity, one of the deeper stages of sleep) dissipates in the first half of nighttime sleep. This leaves you with little to no sleep pressure in the second half of the night. The stakes of you awakening before your alarm rings just got a lot higher. To help you stay asleep and meet your sleep need, your body's internal thermostat is hard at work. If you recall, your CBT drops to its lowest point in the middle of the night (around 4 a.m.), just when your brain has probably let off most of the sleep pressure. This biological change safeguards your sleep until your CBT rises again in the early morning as a prelude to your cortisol awakening response (more on that later). ## **This Is the Best AC Temperature for Sleeping** By now, you might’ve realized that cooler temperatures are often the most comfortable temperatures for sleep. In fact, sleep scientist Matthew Walker labels the thermal environment as “perhaps the most under-appreciated factor determining the ease with which you will fall asleep tonight, and the quality of sleep you will obtain.” Here's more proof that your bedroom temperature greatly influences your sleep patterns: * A [2008 study](https://pubmed.ncbi.nlm.nih.gov/18603220/) highlighted that poor temperature regulation runs parallel to insomnia. * A [2012 study](https://jphysiolanthropol.biomedcentral.com/articles/10.1186/1880-6805-31-14) reinforced that not only does heat promote wakefulness, but it also decreases slow-wave sleep (deep sleep) and REM sleep. * A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31463952/) cautioned that poor airflow in your room leads to elevated stress hormones upon waking, reduced rapid eye movement (REM) sleep, and impaired "quality sleep" (even though there's no scientific consensus for this term yet). As you can see, ample evidence points toward a cool room to mimic and support the natural dip in your body temperature for better sleep tonight. Because the definition of "cool" can be subjective, science recommends the best AC temperature for sleeping lies between 65 and 68 degrees Fahrenheit. With that said, you won't want your bedroom to be too cold, say, below 55 degrees Fahrenheit. A too-cool sleep environment will only dampen your body's [cortisol awakening response](https://www.dovepress.com/the-cortisol-awakening-response-and-major-depression-examining-the-evi-peer-reviewed-fulltext-article-NDT) (CAR). This biological process takes place in the early morning hours when your body manufactures peak levels of cortisol. Because [cortisol is an alertness-boosting hormone](https://www.risescience.com/blog/cortisol-and-sleep.md), CAR helps transition you from sleep to wakefulness. However, cortisol is ultra-sensitive to heat — [a mere 1-degree rise](https://www.jcircadianrhythms.com/articles/10.5334/jcr.200/) in your body's temperature is enough to trigger its secretion. But if your room is too chilly in the morning, your body won't be warm enough to produce sufficient cortisol and propel you into consciousness. As a result, you're more inclined to lounge in bed than get a head-start on the day or feel groggier than usual when your alarm forces you out of bed. ## **5 Sleep Tips to “Hack” the Best Temperature for Sleeping** ![Person wearing socks under the sheets](/assets/66eddd4390a517da2b264373_61b303ee48daae50a3d9a157_person_s-feet-wearing-gray-socks.jpeg) You now know the best AC temperature for sleeping. But what if you want to save money? Are there any energy-efficient ways to generate cool air without air conditioning? It so happens that the best room temperature for sleeping doesn't necessarily have to rely on an AC unit. In fact, you can take advantage of the distal-to-proximal skin temperature gradient (DPG) to maintain the ideal sleeping temperature that won't compromise your comfort levels nor burden you with high energy costs. DPG may sound complex, but it simply refers to how quickly heat is lost from various parts of your body. To calculate DPG, researchers subtract the temperature of distal sites (like your hands and feet) from the temperature of proximal sites, say, the head and stomach. According to a [2014 study](https://journals.sagepub.com/doi/10.1177/0748730414523078) in the Journal of Biological Rhythms, "The change in DPG is reported to be a better predictor for sleep onset latency (SOL) than is melatonin onset, subjective sleepiness rating, or rate of CBT decline." A narrower DPG is favored, in which the "distal skin temperature warms and becomes closer to proximal skin temperature." You can perfect a narrow DPG in real life without breaking out complex mathematical equations. It's all about distal vasodilation, in which blood flows more efficiently to your extremities. This intensifies heat loss through your hands and feet, bringing about a quicker drop in your core temperature. Below, you'll learn five sleep tips on how to make distal vasodilation work for you. The beauty of these techniques is that they can be paired with or without an air conditioner so long as you reach the ideal sleeping temperature in the end. ### **1\. Don a Pair of Socks** It may sound counterintuitive to wear socks to bed. But people with chronically cold feet are scientifically proven to [take longer to fall asleep](https://pubmed.ncbi.nlm.nih.gov/17764994/). That's where a pair of socks come in handy to promote distal vasodilation. Keeping your feet warm encourages blood to flow toward your soles. As we've mentioned, this aids the natural drop in your CBT to promote sleep. In fact, one study shared that soaking your feet in warm water for 20 minutes before sleep "[relieves fatigue and insomnia](https://pubmed.ncbi.nlm.nih.gov/20562619/)." You can easily replicate these benefits with the uncomplicated alternative of socks. Note: If you have poor circulation issues, it's best to consult a healthcare professional on whether you should wear socks to bed or not. ### **2\. Don’t Cover Up Completely** If your room is too warm for socks, avoid covering up your entire body with your duvet. Leaving one or both feet [exposed to the surrounding air](https://www.thecut.com/2014/08/sleep-hack-keep-one-foot-outside-your-covers.html) can help facilitate the cooling process. To keep the room even cooler, a ceiling fan (or any type of fan device) efficiently circulates the airflow in the room for a more comfortable temperature. Dive deeper: [are there benefits to sleeping naked?](https://www.risescience.com/blog/benefits-of-sleeping-naked.md) ### **3\. Invest in the Right Fabrics** ![Best AC temperature for sleeping: bedroom with an unmade bed](/assets/66eddd4390a517da2b264376_61b3040ad23ec32238d19fd1_messy-bedroom.jpeg) From nightwear to bedding to mattresses, the right fabrics play a key role in maintaining the best temperature for sleeping. Go for natural or plant-based fabrics, such as cotton, linen, and silk, that are breathable enough to regulate your body temperature during sleep. The thickness of your nightwear and bedding also matters with the seasons. Thinner, lighter materials are recommended for the warmer months, while thicker, heavier bedclothes and covers will keep you warm during the cooler seasons. If you identify as a hot sleeper (you tend to overheat during sleep), invest in a cooling pillow and/or a gel-infused memory foam mattress. These simple adjustments can help maintain your body temperature, so you’re less likely to break out into a night sweat. ### **4\. Take a Warm Bath or Shower** A warm bath or shower is another effortless way to support and quicken the natural drop in your CBT prior to sleep. Warm water dilates your skin's superficial blood vessels. Stepping out of the bathroom exposes the dilated vessels to the relatively cool air, prompting a quick shift from hot to cold after your bath. What’s more, science shows that the temperature differential [heightens your deep non-rapid eye movement (NREM) sleep](https://pubmed.ncbi.nlm.nih.gov/2578367/) by 10-15%. Slotting in a warm bath or shower in the 1-2 hours before your target bedtime [lessens the time taken](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) to fall asleep. This makes it one of the perfect [wind-down activities](https://www.risescience.com/blog/bedtime-routine.md) in the evening. ### **5\. Avoid Exercise Before Bed** You may think that exercise before bed can help work off your nervous energy to help you sleep better at night. While it's true that morning and afternoon workouts benefit nighttime sleep, the same can't be said for physical training right before bed. That's because any exercise of the moderate to vigorous variety hikes up your core temperature. Instead of signaling to your body it's time for bed, your higher-than-usual temperature only intensifies your wakefulness. Because you take longer to cool down, you're now more likely to stay up past your target bedtime. To make exercise work for your nighttime sleep rather than against it, check out our guide on the [best times for working out](https://www.risescience.com/blog/exercise-before-bed.md). ## **It’s Not Just About the Ideal Bedroom Temperature** Your ambient temperature is only one piece of the puzzle to the perfect sleep environment — the other two missing pieces are complete darkness and silence. The advantage of knowing about the ideal sleep environmental conditions is that once you've locked into your sweet spot (read: cool, dark, and quiet), you can set them by default without having to pay too much attention to them. So, things like investing in a programmable thermostat, putting up blackout curtains, and soundproofing your room will pay off in the long run, as they help you meet your sleep need every night. But the optimal sleep environment is just the tip of the iceberg when it comes to good sleep hygiene. Ideally, the upkeep of sleep-promoting behaviors for naturalistic, healthy sleep should take place 24/7. What you do during daylight directly impacts your sleep that night. **To learn about how to perfect your sleep hygiene, bookmark our step-by-step** [**Sleep Guide**](https://www.risescience.com/improve-sleep-hygiene.md)**.** ## **Not Too Hot, Not Too Cold, But Just Right** ![Best AC temperature for sleeping: woman happily sleeping](/assets/66eddd4390a517da2b264379_61b30429b27266bb8d6d8143_woman-sleeping.jpeg) As you can see, the best AC temperature for sleeping is reminiscent of your childhood Goldilocks tale — not too hot, not too cold, but just right. In which case, apply the golden rule of 65-68 degrees F. Even if your room isn't air conditioned, there are various hacks you can try to activate and maintain the ideal sleep temperature throughout the night. Simple tweaks to your daily routine, like taking a warm bath or shower before bed, help mimic and support your body's natural temperature drop. This way, you’re apt to fall asleep more quickly and stay asleep throughout the night. Still, the best AC temperature for sleeping is only a subset of healthy sleep hygiene. That's why we created the [RISE app](https://www.risescience.com/download-rise.md) that tells you when to do the right sleep-for-energy-promoting activities according to your unique chronobiology. Because when you sleep better at night, you're armed with better energy during the day to do the things you desire. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Best Direction to Sleep In? Sleep Expert Shares the Science published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-direction-to-sleep-in domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Direction to Sleep In? Sleep Expert Shares the Science Updated 2024-02-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Best Direction to Sleep In? It Depends, Here’s Why * The best direction to sleep in is the direction that helps you get enough sleep. That could be the direction that makes you feel the most safe and calm, or direction might not make a difference to you. * If you’re trying to improve your sleep, there’s much more research behind sleep hygiene than sleep direction. Improve your sleep hygiene to fall asleep faster and wake up less often in the night. * The RISE app can tell you when to do 20+ sleep hygiene habits to help you get a good night’s sleep in any direction. Want better sleep and more energy? The direction you sleep in may make a difference. The keyword here is *may*. While the science on sleeping direction is lacking, there’s some evidence that feelings of safety and comfort may play a role in how well you sleep. However, if you’re considering a bedroom redo for the sake of getting more sleep, we recommend adopting some proven sleep-improvement strategies as well. Below, we’ll dive into what the science says about the best direction for sleep and how the RISE app can help you fall asleep faster and wake up less often — no matter which direction your bed is facing. ## Advice From a Sleep Doctor “I’d recommend sleeping in any direction that makes you feel the most calm and safe, and trying not to worry too much about it,” says Dr. Chester Wu. “There’s not much solid research into the best direction to sleep in. But we know much more about how important it is to be calm and relaxed before bed.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What’s the Best Direction to Sleep In? The best direction to sleep in may be the direction that makes you feel the most safe and calm because this can help you fall and stay asleep. But there’s no scientific evidence there’s a best direction to sleep in. Here’s what scientific research, Eastern medicine, and philosophy traditions have to say on sleeping directions: * Scientific research (although there’s not much of it) says the best direction may be **the direction that makes you feel the most safe and calm.** * Vastu Shastra and Ayurveda say the best sleep direction is **south-facing**. * Feng shui says the best sleeping direction is in the **commanding position** — you can see your bedroom door, but don’t have your feet pointing directly at it. ### Scientific Research Says the Best Sleeping Direction May Be the One That Makes You Feel Safe and Calm Sleep can be hard to get at the best of times, and any feelings of fear, stress, or [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) will only make it harder to drift off. In fact, RISE users say stress and anxiety are their biggest challenges when it comes to sleep. When you’re stressed or anxious, your [sympathetic nervous system](https://www.ncbi.nlm.nih.gov/books/NBK542195/) — aka fight-or-flight mode — fires up, increasing your heart rate and blood pressure. This isn’t what you want before bed when you’re trying to unwind and drift off. So, the best direction to sleep in may be whichever direction makes you feel relaxed and safe. That could be facing the door, with your back to a partner, or it could be south-facing if you follow Vastu Shastra or Ayurvedic practices (more on those soon). It could also not make a difference to you, in which case, worrying about sleep direction will do much more harm than good. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ #### Is There Any Proven Benefit to Sleeping in the Direction That Makes You Feel Safe? Yes, there is research showing our perceived safety can affect our sleep. When we’re unable to trust that our sleeping environment is secure, we may sleep less soundly and in shorter intervals. Research shows people almost always sleep poorly their first night in a new location — a phenomenon called the “first night effect.” For this reason, researchers sometimes don’t use the data from study participants’ first night in a sleep research lab. In your bedroom, the position of your bed in relation to doors and windows may affect how safe you feel at night as these access points make us potentially vulnerable to intruders. There’s research backing this up. When participants of a [2010 study](https://journals.sagepub.com/doi/pdf/10.1177/147470491000800308) were asked to position a bed in an empty room, they overwhelmingly placed the bed so that it was both in view of the door and as far away from the door as possible. (Though it’s worth noting that this study didn’t investigate *why* participants chose their bed positions, and no actual sleeping took place in the rooms.) A [2015 study](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000546?via%3Dihub) published in *Sleep Health* looked at sleep and feelings of safety among almost 6,000 people. The study concluded, “Our primary finding suggests that feeling unsafe in the home is associated with poor sleep quality and shorter sleep duration, and this association is more pronounced among women.” It’s not just how safe your bedroom feels, either. A [2016 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945714004924?via%3Dihub) found participants who felt safe from crime and violence in their neighborhoods tended to sleep better than those who felt less safe. And a [2017 study](https://link.springer.com/article/10.1007/s11524-017-0148-z) on 580 homosexual men in Paris found living in a neighborhood perceived as unsafe for them was linked to: * Poor sleep quality * Short sleep duration * Problems falling asleep * Problems staying awake during the day There are a few problems with all this research, however. Firstly, there’s not a lot of it. Beyond that, many studies use self-reported sleep measures, rather than measuring sleep with a device or in a lab. It can be hard to tell how long you slept, for example, and this may affect results. Plus, there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X), which many studies look at. There’s also a potential chicken and egg situation. In the 2016 study, the researchers write, “Although we suggest that feeling insecure and vulnerable in one’s neighborhood environment could disturb healthy sleep patterns, it is also plausible that sleep problems could enhance feelings of fear (in the first place) by disrupting the natural circadian rhythm.” **Heads-up:** Your circadian rhythm is your internal body clock. A disrupted circadian rhythm (from sleeping at irregular times, for example) and sleep deprivation can make mental health issues like stress and anxiety worse, which could then make it harder to sleep. RISE can predict the timing of your circadian rhythm. With this, you can see when your body naturally wants to sleep and wake up and sync up with these times for the best energy and health. ![RISE app screenshot showing your energy schedule](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The RISE app predicts your daily circadian rhythm. **Final verdict:** Feeling unsafe can make it harder to fall and stay asleep, and get enough sleep overall. But there’s no research linking safety with a certain sleep direction. The best direction to sleep in scientifically may be the one that makes you feel safest, whichever direction that happens to be. You may feel safest with your bed away from your bedroom window, for example. If it doesn’t make a difference to you — try not to worry about it. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ‍ #### Is There Any Proven Benefit to Sleeping in the Direction That Makes You Feel Most Calm? Yes, there is plenty of research showing how calm you feel can affect your sleep. A [2022 study](https://onlinelibrary.wiley.com/doi/full/10.1111/sjop.12867) found stress was the main attributed cause of sleep disturbances — something RISE users agree with. A small [2007 study](https://www.sciencedirect.com/science/article/abs/pii/S0301051107001202?via%3Dihub) found stress and worries at bedtime were linked to a significantly lower [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (less time asleep in bed), higher percentage of wake time, and taking longer to reach deep sleep. Stress was also higher the next day after a [restless night](https://www.risescience.com/blog/restless-sleep.md), which could create a vicious circle. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1087079221001684) shows sleep disturbances, especially insomnia, affect about 50% of people with anxiety. However, there’s no research on which direction makes you feel the most calm — if there is one at all. It’s likely that the direction that makes you feel the safest, also helps you feel calm and relaxed. But this might be different for each of us. **Final verdict:** Feeling stressed or anxious can make it harder to fall and stay asleep, and get enough sleep overall. But there’s no research linking stress and anxiety with a specific sleep direction. The best direction to sleep in scientifically may be the one that makes you feel the most calm, whichever direction that happens to be. For example, you may feel most calm facing your bedroom door or following feng shui practices (more on those soon). **We’ve covered** [**what to do when you’re too stressed to sleep**](https://www.risescience.com/blog/too-stressed-to-sleep.md) **here.** ### Vastu Shastra and Ayurveda Say the Best Sleeping Direction in South-Facing Vastu Shastra and Ayurveda are both ancient Indian Vedic practices centered around living in energetic harmony with nature and our surroundings, and are often used in tandem with each other. Drawing on Hindu beliefs, both Vastu Shastra and Ayurveda claim that, like earth, the human body has its own magnetic energies, including a positive pole and negative pole. When our living spaces are arranged so that our own “poles” are in alignment with the earth’s electromagnetic field (EMF), it improves our sleep and supports good health. Per Vastu Shastra and Ayurveda, the best direction for sleep is south-facing. That is, with our head — or our “north pole” — pointed in the direction of the earth’s south pole. This way, the opposite energies attract rather than repel each other (think the magnetic pull of magnets), and the energies flow smoothly, benefiting our sleep and overall health. Apparent benefits of south-facing sleep [include](http://www.ijstr.org/final-print/nov2017/Vastu-Shastra-And-Feng-Shui-The-Ancient-Sciences-And-Their-Fusion-In-Context-Of-Indian-Architecture.pdf): * Alleviates symptoms of insomnia and restless sleep * Reverses high blood pressure * Improves circulation by encouraging proper blood flow * Improves our mental health and capacity for self-love * Helps minimize daytime lethargy * Promotes longevity * More [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) When our head is oriented *north*, however, the reverse is true. Vastu Shastra and Ayurveda say this sleeping position can cause insomnia and a host of other health problems, and should be avoided at all costs. According to Vastu Shastra, south-facing is the ideal sleeping direction. However, this tradition says east-facing may be helpful for those who want to improve their memory and [focus](https://www.risescience.com/blog/how-to-focus-better.md). Facing east also aligns with the sun’s natural path, which may help you wake to more direct sunlight, supporting your circadian rhythm, or body clock. But morning light might also [wake you up too early](https://www.risescience.com/blog/waking-up-early.md) if you don’t have blackout blinds. Those seeking fame, power, wealth, and/or prestige are encouraged to sleep in the west direction. #### Is There Any Proven Benefit to South-Facing Sleep? There hasn’t been much scientific investigation into the best sleeping direction and the studies we have aren’t particularly useful. Studies of domestic cattle and two species of deer have shown that the animals [sleep and graze with their bodies positioned along the north-south axis](https://www.pnas.org/doi/10.1073/pnas.0803650105), and it’s true that many other animals rely on the earth’s EMF for migration and nest-building, among other things. So while it’s not out of the question that our bodies may too be influenced by the earth’s magnetic energies, studies on the impact of EMFs and/or directional alignment on human biology and behavior — including one study that attempted to determine whether [EMFs may affect our sleep-wake cycle](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4130204/) — have been less conclusive to date. One small [2019 study](https://journals.lww.com/amit/fulltext/2019/06010/bedroom_design_orientation_and_sleep.8.aspx) investigated how bedroom design orientation may impact sleep. Researchers found young adults who napped in east-west facing rooms had more arousals and awakenings during their naps, and spent less time asleep overall, compared to those who slept in the north-south rooms. However, the study was small — only 21 participants — and there were a few other problems — like the fact [avoiding caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) for four hours prior to napping was a recommendation not a requirement. And not only that, researchers in this study didn’t appear to differentiate between north-facing and south-facing for those sleeping along the north-south axis. So more research is needed. **Final verdict:** There’s no evidence Vastu Shastra and Ayurveda's recommendation of sleeping in a south-facing direction is best for sleep. ### Feng Shui Says the Best Sleeping Direction is in the Commanding Position Though geographical direction isn’t dismissed in feng shui, the ideal bed position isn’t quite as straightforward as aligning our bodies with the earth’s magnetic poles. Feng shui — which is often considered to be Vastu Shastra’s Chinese counterpart — additionally focuses on optimizing the flow of positive energy, or chi, in our bedrooms, which is said to be impacted by the position of our bed in relation to things like doors, windows, and other furniture and household objects. Good chi in the bedroom is said to promote feelings of calm, balance, and security, and support our sleep and overall well-being. According to feng shui, the ideal bed setup involves the following: * **Your bed should be in the “commanding position”:** This means you should be able to see your bedroom door easily from bed, but not have your feet pointing directly at it (this is called “coffin position,” and is believed to make us susceptible to negative energies). * **The head of your bed should be placed along a solid wall:** Positioning your bed beneath a window can make you vulnerable to unwanted intruders. Whether this “intruder” might be a person or so-called “unlucky energies,” either way it puts us unconsciously on guard and keeps us from being able to relax fully. * **There should be space on both sides of your bed:** In feng shui, you don’t want your bed pushed into a corner, as it blocks the flow of chi. (Likewise, the space beneath the bed should be free of clutter or storage.) #### Is There Any Proven Benefit to Sleeping in the Commanding Position? Whether we buy into the idea of chi or not, feng shui may be onto something. How well a person sleeps based on the position of their bed relative to the door and windows hasn’t been meaningfully studied either. But the commanding position, as well as the placement of the bed away from windows, may still benefit our sleep by making us feel safe and relaxed in our bedroom environment — two things that have been proven to impact on sleep. More on that next. However, what feels safe may be different for everyone, and there’s no research on the commanding position for sleep specifically. **Final verdict:** There’s no evidence feng shui’s recommendation of sleeping in the commanding position is best for sleep. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Does it Matter Which Direction You Sleep? It may not matter which direction you sleep in. There’s not much research into the best sleep direction. You should sleep in a direction that: * Makes you feel safe * Makes you feel calm and relaxed This could be any direction that suits your bedroom and preferences, or it may be the south direction if that aligns with your beliefs. Other behaviors — like doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) before bed or double checking you’ve locked the front door as part of your bedtime routine — may help you feel safe and calm more than changing your sleeping direction. **Expert tip:** Your sleeping position (broadly) will also probably make more of a difference to your sleep — and therefore your health and energy levels — than which direction your bed’s facing. **We’ve covered the** [**best side to sleep on**](https://www.risescience.com/blog/best-side-to-sleep-on.md) **here for many health issues and scenarios.** ## What’s the Best Head Position While Sleeping? The best head position while sleeping is the one that’s most comfortable for you and the one that allows you to get enough sleep. Beyond this, you should aim to keep your head, neck, and spine aligned while sleeping to avoid any pain or discomfort, either during the night or the next day. And if you snore, have sleep apnea, or are trying to [stop mouth breathing at night](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md), sleeping with your head elevated may help. **We’ve covered the** [**proper pillow position for sleeping**](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) **here, and whether you should** [**sleep without a pillow**](https://www.risescience.com/blog/sleeping-without-a-pillow.md) **altogether here.** ## In Which Direction Should We Not Sleep? There may not be one direction you shouldn’t sleep in specifically. There’s not much evidence showing it matters which direction you sleep in. There are, however, studies linking feeling safe and relaxed with better sleep. So you shouldn’t sleep in a direction that makes you feel unsafe or anxious, as you may struggle to fall and stay asleep. This direction may be different for everyone, though. The most important thing is that you’re getting enough sleep for you. This is known as your sleep need and — just like which direction feels best — it’s different for everyone. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found it ranged from five hours to 11 hours 30 minutes. Check RISE to find out how much sleep you need. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs. RISE also tracks your sleep debt, which is how much sleep you owe your body. You can check to see if sleeping in a different direction causes you to build up sleep debt or helps you get more sleep overall. **Learn more about** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here, including how to pay it back.** *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Sleep Better In Any Direction? Sleep better in any direction by improving your sleep hygiene. These are the daily behaviors that have been proven to help you fall asleep faster and wake up less often. While there’s not much conclusive research on sleep direction, there’s plenty on sleep hygiene. Here’s what to do: * **Get bright light first thing:** Exposure to morning light triggers our circadian rhythm to begin its daily countdown to bedtime, meaning that light in the morning helps us to feel sleepy when it’s time for bed. Aim for at least 10 minutes of sunlight as soon as possible after waking up. If it’s overcast or you’re getting light through a window, give yourself 15 to 20 minutes. While sleeping facing east can mean you wake up facing morning sunlight, it may also mean you get woken up too early in some months if you don’t use blackout blinds or an eye mask. * **Avoid light close to bedtime:** Bright light tricks our bodies into thinking it’s daytime, making us less likely to feel tired. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to help you drift off on time. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can make it harder to fall asleep, and potentially disrupt the sleep we do get. Check RISE for recommended cut-off times for each.**‍** * **Do a calming bedtime routine:** You want to feel as relaxed as possible before bed. Yoga, journaling, [listening to music](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md), and reading can help slow your brain and body down for sleep. RISE also has audio guides that walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). **‍** * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through daily sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Sleep Soundly in Any Direction There’s no one best sleep direction according to science. The best direction may be whichever one helps you feel the most safe and calm. If making some tweaks to your bedroom floor plan allows you to sleep better, we say go for it! But if not, don’t lose sleep worrying about your bed position too much. RISE helps you keep tabs on your sleep debt, stay in sync with your circadian rhythm, and optimize your sleep hygiene — things that are scientifically proven to help you sleep better and have more energy during the day. Users agree: “After using RISE for a few months, I started noticing all the small things that significantly impact my sleep. Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously.” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it's almost as quick as rearranging your bedroom furniture — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Best Foods for Sleep and Why When You Eat Is More Important published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-foods-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Foods for Sleep and Why When You Eat Is More Important Published 2023-03-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman drinking chamomile tea to help her sleep better](/assets/63ffe0df473f7e688b03129f_best-foods-for-sleep.avif) We all know caffeine can keep us up and a large meal can make us feel sleepy, but beyond that, what are the best foods for sleep? While more research needs to be done, there are some foods you could choose — and others you should cut down on or avoid altogether — to improve your sleep. But to get the best night’s sleep possible, you need to think beyond what’s on your plate and consider meal timing, too. Below, we’ll dive into the best foods for sleep and why you need to think about *when* you eat, as well as *what* you eat. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you nail your meal timing for a good night’s sleep. ‍ [What are the best foods for sleep?](#best) [What are the worst foods for sleep?](#worst) [When should you eat for the best sleep?](#should) [Should you worry about the best foods for sleep?](#worry) ‍ ## What Are the Best Foods for Sleep? Choosing what to have for dinner? Here are some foods that may help you sleep. Heads-up before we dive in: There’s not a lot of research into the best foods for sleep. And the research we do have isn’t conclusive. Even the foods that have been shown to help you sleep may not really help in everyday life. You may have to eat extremely large portions of them to get the sleep-boosting benefits, for example, or they may be eaten as part of a large meal, and this is what makes you feel sleepy. Plus, it’s hard to isolate specific foods in people's diets to find out how they’re affecting sleep. Other foods they eat may be having sleep-promoting effects. We’ll dive more into this later, but here’s what we do know. ### 1\. Nuts Nuts are a good plant-based source of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), your body’s sleep-promoting hormone. Melatonin helps to prime your body and brain for sleep and keep your sleep-wake cycle in check. Reach for [walnuts](https://www.sciencedirect.com/science/article/pii/S088915752100380X), pistachios, almonds, pine nuts, and chestnuts in particular. While it’s not entirely clear whether melatonin from your diet could help your sleep, one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/) on the topic states: “The consumption of foods rich in melatonin could not only improve insomnia, which affects one third of the general population worldwide, but also provide other health benefits.” Even if they don’t help your sleep, nuts are a source of healthy fat, protein, fiber, and — when eaten in moderation — can be a part of a healthy overall diet that supports your sleep. ### 2\. Fish Fish is also a good source of [melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/). A [2019 study](https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1050) found a lower risk of poor-quality sleep was linked to eating more fish and seafood. This link was found as part of a wider diet that included greater food diversity, eating more fruits, and eating less eggs — rather than just fish and seafood alone. So, it’s hard to pinpoint specific foods and their sleep benefits here. There’s also no agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Fatty fish in particular, like salmon, tuna, and mackerel, contains vitamin D and omega-3 fatty acids, which help to regulate serotonin, a building block for melatonin in the body. ### 3\. Turkey Turkey may be partly to blame for the sleepiness you feel after Thanksgiving day dinner. Turkey contains tryptophan, an amino acid that gets converted into serotonin and melatonin. More research needs to be done, but one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/) states 1 gram (0.03 ounces) of tryptophan may improve sleep latency, or the time it takes to fall asleep. About 300 grams (10.5 ounces) of turkey contains this amount. But the average serving size of turkey is 2 to 3 ounces, so you may need to eat a lot of it (3-5+ servings) to get any sleep-boosting benefits. ### 4\. Pumpkin Seeds Pumpkin seeds are also a good source of tryptophan. The [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/) above states about 200 grams (7 ounces) of pumpkin seeds contains the 1 gram (0.03 ounces) of tryptophan that may help improve sleep latency. Pumpkin seeds are also high in [magnesium](https://pubmed.ncbi.nlm.nih.gov/35184264/) and fiber, two things linked to better sleep. A typical serving size of pumpkin seeds is 1 ounce, however. So, again, you’d have to eat a lot to get the amount of tryptophan that could help your sleep. Not a fan of pumpkin seeds? Tryptophan can also be found in sunflower seeds, sesame seeds, chicken, eggs, milk, peanuts, and soybeans. But again, you may have to consume these in large quantities to get the direct benefit. Instead, consider eating them as part of a healthy diet that will support your sleep overall. ### 5\. Kiwis Diets higher in fruits have been linked to better sleep, but kiwis may help in particular. This may be because they boost serotonin and are high in antioxidants. One [study](https://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf) had participants eat two kiwis an hour before bedtime for four weeks. At the end of the experiment, subjective sleep quality, time awake during the night, and sleep latency were significantly decreased. Sleep duration and [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the time you spend in bed actually sleeping) were significantly increased. This is one of the very few studies that looks at one food in particular, but it does come with a few problems. It’s extremely small — only 24 subjects! — the participants had sleep disorders, and nothing else in their diets was controlled for or measured. The researchers don’t know for sure why kiwis may be having a sleep-boosting effect, so other foods may impact sleep as well, or impact it even more. ### 6\. Chamomile Tea You may have heard a cup of warming herbal tea can help you drift off, and there may be some science behind it. A [2022 study](https://multisciencejournal.com/index.php/ijm/article/view/283) found chamomile tea may help those in their third trimester of pregnancy overcome insomnia. A [2019 study](https://core.ac.uk/download/pdf/234697981.pdf) found it may help menopausal women with sleep problems. It helped reduce sleep latency, number of awakenings during the night, and total sleep time. We’ve covered more on [menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) here. [Stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) keeping you awake? A [2022 study](https://knepublishing.com/index.php/KnE-Medicine/article/view/11082) found chamomile tea may improve the quality of sleep for those with abdominal cramps. Chamomile tea may also reduce [symptoms of depression](https://www.jyoungpharm.org/sites/default/files/JYoungPharm-11-3-309.pdf) in cancer patients. And depression (and other mental health disorders) can hugely impact your sleep. ### 7\. Tart Cherry Juice Tart cherry juice may also increase your melatonin levels. One [study](https://pubmed.ncbi.nlm.nih.gov/22038497/) asked participants to consume two 1-fluid-ounce servings of tart cherry juice for seven days, one within 30 minutes of waking up and one 30 minutes before their evening meal. The results showed they had more time in bed, more total sleep time, and increased sleep efficiency compared to those who consumed a placebo. A [small study](https://pubmed.ncbi.nlm.nih.gov/36011907/) from 2022 found consuming tart cherry juice five times over a 48-hour period could improve sleep quality. ### 8\. Bananas Bananas are another source of the sleep-promoting nutrients tryptophan, melatonin, fiber, and magnesium. [Research from 2021](https://www.researchgate.net/profile/Budiyanti-Wiboworini/publication/350030038_The_effect_of_banana_dose_and_duration_on_the_decrease_of_sleep_disorders_in_the_elderly/links/636fb6162f4bca7fd0550c4c/The-effect-of-banana-dose-and-duration-on-the-decrease-of-sleep-disorders-in-the-elderly.pdf) found bananas may help to decrease sleep disorders in the elderly. Participants ate either nothing, 4.5 ounces of banana a day, or 9 ounces of banana a day for 14 days (a medium banana is about 4 ounces). The bananas were eaten at 10 a.m. and 3 p.m. each day. The results showed those who ate bananas saw a decrease in sleep disorders, with those eating more bananas experiencing a higher decrease. Bananas are also high in potassium. And one [study](https://pubmed.ncbi.nlm.nih.gov/1947601/) found taking 96 MEq of potassium supplements for a week increased sleep efficiency and reduced time awake during the night. ### 9\. Rice Foods with a high dietary glycemic index, a measure of how quickly food affects your blood sugar levels, have been linked to better sleep. And rice is one of these foods. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134283/) found higher rice consumption was linked to better sleep quality compared to bread and noodles. ### 10\. Water Water keeps everything in your body running smoothly. It can prevent constipation and the related pain and discomfort keeping you up, and it can keep your energy higher during the day, meaning you’re more likely to do sleep-boosting activities like exercise. Hydration has even been directly linked to sleep. Sleeping for [six hours a night](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults) has been linked to higher odds of being dehydrated compared to sleeping for eight hours. Just be sure not to [drink water too close to bedtime](https://www.risescience.com/blog/drinking-water-before-bed.md) or you may find yourself waking up needing to use the bathroom. ### 11\. Supplements If you don’t get certain nutrients from your diet, your sleep may suffer. And this is where supplements can help. A [2020 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230229/#B45-nutrients-12-00936) found zinc supplements may improve sleep latency, polyphenols may reduce sleep disturbances and increase total sleep time, and crocetin may reduce how often you wake up during the night. But, more research needs to be done to confirm as there are some contradictory results. Speak to your healthcare provider or a dietitian if you’re missing out on key nutrients and need supplements. ### 12\. Overall Diet There’s more research into how your overall diet affects your sleep than how specific foods affect it. One [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/) states: * High-carbohydrate diets may shorten sleep latency. * High-protein diets may improve sleep quality. A [2019 study](https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1050) found eating a better quality diet, greater food diversity, more fruits and fish, and fewer eggs were associated with a lower risk of poor-quality sleep. Another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) found higher fiber intake was associated with [more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). And finally, a [2022 review](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) found diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients, and lower in saturated fat were associated with better sleep quality. While there’s no set amount of food that’s necessarily best for sleep, you should keep any late-evening snacks or meals to under 600 calories to reduce the chances of them keeping you awake. ‍ ## What Are the Worst Foods for Sleep? Here’s what to cut down on or avoid for a better night’s sleep. ### 1\. Caffeine ![RISE app screenshot telling you when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to have your last coffee each day. We all know coffee can keep us awake, but [caffeine lasts in your system longer than you think](https://www.risescience.com/blog/how-long-does-caffeine-last.md). Cut yourself off in the early afternoon to make sure you aren’t still breaking it down at bedtime. Watch out for caffeine in chocolate, tea, decaf coffee, and[energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md). We’ve covered [when you should stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. The RISE app can tell you the ideal time for you to have your last cup of coffee each day. ​​*RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 2\. Alcohol Alcohol may make you feel sleepy, but it fragments your sleep, meaning you wake up more often during the night. Plus, alcohol suppresses rapid-eye-movement sleep, or REM sleep. And REM is important for things like memory consolidation and emotional regulation. We’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. RISE can tell you when to have your final alcoholic beverage of the day to stop it from impacting your sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 3\. Spicy, Fatty, and Rich Foods Spicy, fatty, and rich foods are a common trigger for digestive issues like indigestion, acid reflux, and irritable bowel syndrome, IBS. And these digestive issues can easily keep you up at night. ### 4\. Eggs Eggs contain [melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/) and tryptophan, and they’re a great source of protein, but it’s not clear if they can help or hurt your sleep. A [2019 study](https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1050) found lower egg consumption was linked to a lower risk of poor sleep quality. But this link was found as part of a wider study of diets that included fruits, fish, seafood, and overall diet diversity. So, more research needs to be done to be sure. For now, if you don’t like or don’t eat eggs, there’s no reason to rush to put them back on the menu. We’ve covered the [best side to sleep on for digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) here and [how to improve gut health naturally](https://www.risescience.com/blog/how-to-improve-gut-health-naturally.md) here. ### 5\. Overall Diet There is some research into how your overall diet can sabotage your sleep. For example, a [high-fat diet](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/) may reduce total sleep time. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0899900712001827) found people who slept less than six hours a night ate more carbs and less fiber, fruits, whole grains, and beans. And another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) found more saturated fat intake was linked to less deep sleep, and higher sugar intake was linked to waking up more often during the night. Your overall diet also affects your weight, which affects your sleep in several ways. If you’re overweight, you’re more likely to develop [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) — a sleep disorder that causes you to temporarily stop breathing during the night. And you’re more likely to [snore](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), which disturbs both your sleep and the sleep of anyone who can hear you. We dive into the link between [sleep and weight](http://v/) here. ‍ ## When Should You Eat for the Best Sleep? When you eat is likely to be more important for your sleep than what you eat. There are two sides to that: dinner time and your overall eating window. ### Finish Dinner Two to Three Hours Before Bed ![RISE app screenshot showing you when to have your last large meal of the day](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your last large meal each day. Why is dinner timing so important? There are a few reasons. * **You may take longer to fall asleep:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/) shows high-calorie food intake 30 to 60 minutes before bed was linked to taking longer to fall asleep. * **You may wake up more often during the night:** Eating in the hours before bedtime lowers your arousal threshold, meaning you’re awoken more easily during the night. A [2021 study](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating or drinking within an hour of bedtime increased the odds of waking up during the night. * **There’s an increased risk of acid reflux:** Your body produces stomach acid to digest your food and if you lay down shortly after eating, this stomach acid can more easily travel up into your esophagus, causing heartburn. We’ve covered [how to sleep with acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) here. * **Sleep may be less restorative:** If your body is busy digesting while you sleep, blood is diverted from the brain to the gut to help. But then your brain has fewer resources to clear out waste, which it does while you sleep. * **You may not digest foods as well:** When you eat when your body isn’t expecting you to (i.e. late at night or at night), your digestive system won’t be primed and ready for the meal. Your digestive system also slows down when you sleep, so eating late means you won’t digest the food as well. We’ve covered [what helps with digestion](https://www.risescience.com/blog/what-helps-with-digestion.md) here. * **You throw your circadian rhythms out of whack:** Your circadian rhythm is your body’s roughly 24-hour [biological clock](https://www.risescience.com/blog/biological-clock.md). You have a master clock in your brain that dictates your sleep cycle. But you also have circadian rhythms in almost every other tissue and organ in your body. These are known as peripheral clocks. When you sleep and eat at odd times, these clocks can get out of sync with each other. This circadian misalignment can lead to everything from weight gain to [IBS](https://www.risescience.com/blog/how-to-sleep-with-ibs.md) to low energy. * **You may worsen sleep apnea:** If you have sleep apnea, [eating late may make symptoms worse](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/). In those with the sleep disorder, late eating may also increase your sleep latency, time awake during the night, and light sleep. Late-night eating can not only sabotage your sleep, it can make maintaining a healthy weight hard to do. Firstly, late-night eating is often unhealthy eating (hello, midnight sugary snacks). But even healthy meals late at night can cause sleep loss and circadian misalignment, both of which up your odds of weight gain. We’ve covered more on that and [why you can’t lose weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md) here. **Top tip:** In general, avoid eating two to three hours before bedtime. Going to bed hungry isn’t ideal, either. Hunger pangs can wake you up in the night and a rumbling empty stomach isn’t a recipe for a peaceful evening. [If you find yourself hungry before bed](https://www.risescience.com/blog/why-am-i-always-hungry.md), opt for a small light meal and remember to avoid caffeine, alcohol, and rich and spicy foods. Want to learn more? We’ve covered [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. And if you need tips on how to avoid eating late at night, we’ve covered that in our article on [what time you should stop eating to lose weight](https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight.md). The RISE app can remind you when to have your last meal each day and it can predict your circadian rhythm, so you can see when your body naturally wants to wind down for bed and sleep — and so when you shouldn’t be eating. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *to set up their avoid late meals reminder.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### Consider Time-Restricted Eating Time-restricted eating is when you eat all of your meals for the day within a set window of time, such as 12 hours. You may have heard of intermittent fasting, which is often used interchangeably with time-restricted eating. While it doesn’t have a set definition, intermittent fasting often includes eating within a smaller time frame, such as eight hours or fewer, and restricting your calories. Time-restricted eating can help your sleep as it stops you from eating late at night. It also helps to keep your circadian rhythms in check, which will promote a healthy sleep-wake cycle. More research needs to be done to find the ideal window, but a [2019 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) states eating within a 12-hour window may be good for you. That would mean eating breakfast at 8 a.m. and being done with dinner by 8 p.m. ‍ ## Should You Worry About the Best Foods for Sleep? Getting enough sleep is important for just about everything you want in life: energy, productivity, a good mood, and physical health. So, anything you can do to improve your sleep is great. But, worrying about which foods to eat may not be the best way to improve your sleep. Firstly, anxiety can easily keep you up at night. You don’t want to be so worried about what foods you eat for sleep that the worry itself keeps you up more than the food. We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. Secondly, there’s not a lot of research out there focusing on specific foods. Much of the research focuses on diets as a whole. And the research we do have on specific foods has a few problems. Studies may be small, use self-reported data, or focus on sleep quality, which doesn’t haven’t a set definition. Some studies look at the sleep of people with health problems, sleep disorders, or those who are pregnant, for example, so it’s not clear if these foods could help the wider population’s sleep. It’s also hard to control people’s diets in these studies. Even if one food is being studied, it’s hard to tell whether other foods in participants' diets are impacting sleep. Plus, their individual digestion and metabolisms play a role in how food affects them. Another problem is when healthy foods like fruits and veggies are found to be linked to good sleep. But people who eat a lot of fruit and vegetables may also do other health-boosting habits — like exercise or avoiding processed foods — and these may be causing the sleep benefits. This is called healthy user bias. And finally, as we’ve mentioned above, some foods may be good for sleep, but you have to consume them in huge quantities to get the benefits, which most of us just won’t do in day-to-day life. ### Sleep Hygiene is More Important ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene behaviors. Don’t get disheartened, though. There is a science-backed way to improve your sleep: sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily behaviors you can do to help you fall and stay asleep. They’ve been more scientifically proven to help your sleep than eating certain foods, and the timing of eating is a key part of good sleep hygiene. In fact, before recommending specific foods, one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/) focusing on sleep in athletes states: “In the first instance, athletes should focus on utilizing good sleep hygiene to maximize sleep quality and quantity.” Here’s what to do: * **Get bright light first thing:** This resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, and make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light suppresses melatonin production. To stop it from keeping you up, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. * **Keep your bedroom dark, cool, and quiet:** Wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), use blackout curtains, and set your thermostat to 65 to 68 degrees Fahrenheit to create the ideal sleep environment. The RISE app can guide you through 20+ sleep hygiene habits and the ideal time to do them based on your individual circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Focus on When You Eat As Well as What You Eat What you eat can impact your sleep, but when you eat may play an even bigger part in helping you get the sleep you need. As a general rule, aim to be done with dinner two to three hours before bed. Avoid eating at night and focus on sleep hygiene habits beyond food to fall and stay asleep more easily. The [RISE app](https://www.risescience.com/.md) can remind you when to do 20+ sleep hygiene habits — including when to have your last meal of the day — all based on the timing of your circadian rhythm. By maintaining great sleep hygiene, eating earlier in the day, and focusing on eating a healthy diet overall, you’ll be able to get the sleep at night you need to feel and function your best each day. ## FAQs ### Foods that affect sleep More research needs to be done into the foods that affect sleep. Foods high in melatonin, tryptophan, fiber, and magnesium may help you sleep. These include nuts, fish, turkey, seeds, and kiwis. Foods that are spicy, fatty, or contain alcohol or caffeine can keep you up or disrupt your sleep. ### Best food to eat at night Ideally, you should avoid eating two to three hours before bed for the best sleep. If you do need to eat, the best foods to eat at night are light, healthy foods. Opt for low-fat yogurt, cottage cheese, fruit, or peanut butter. Nuts, kiwis, bananas, and chamomile tea have been linked to better sleep. ### Best bedtime snacks Ideally, you should avoid eating two to three hours before bed for the best sleep. If you do need to eat, the best foods to eat at night are light, healthy foods. Opt for low-fat yogurt, cottage cheese, fruit, or peanut butter. Nuts, kiwis, bananas, and chamomile tea have been linked to better sleep. ### Best foods for deep sleep More research needs to be done into the best foods for deep sleep. Getting the right amount of sleep for you is the best way to get enough deep sleep. Higher fiber intake has been linked to more deep sleep, and caffeine may decrease it. Nuts, turkey, kiwis, bananas, and chamomile tea have been linked to better sleep overall. ### Best foods for sleep apnea More research needs to be done into the best foods for sleep apnea. When you eat may be more important than what you eat. Research shows eating close to bedtime may make sleep apnea symptoms worse. Eating a healthy diet overall can help you maintain a healthy weight, which can help with sleep apnea. Speak to a sleep expert or doctor if you think you have sleep apnea. ### Chemical in food that makes you sleepy Tryptophan is a chemical in food that makes you sleepy. It gets converted into serotonin and melatonin, which primes your body for sleep. You can find tryptophan in foods like turkey, chicken, eggs, milk, peanuts, seeds, and soybeans. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: A Sleep Doctor's Guide to the Best Nap Length For You published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-nap-length domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # A Sleep Doctor's Guide to the Best Nap Length For You Updated 2023-05-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Short naps (10-20 mins) improve alertness but wear off quickly; longer naps (40-90 mins) boost complex thinking but may cause sleep inertia or grogginess. * Consider factors like your work schedule and specific goals when customizing your nap length. Take into account how long it takes for you to fall asleep and schedule a 30-minute buffer after waking up from a longer nap before you tackle important work. * Nap timing is crucial: nap during your circadian energy dip for optimal benefits; naps too late in the day can interfere with that night's sleep. * Use the [RISE app](https://app.adjust.com/oha9msp) for personalized insights on sleep debt, nap timing, and sleep hygiene. Napping can be a powerful tool to boost mood, increase alertness, enhance memory and learning, and reduce stress. Different nap lengths have varying benefits and drawbacks. Shorter naps are less likely to cause sleep inertia, while longer naps can lead to grogginess due to the higher likelihood of deep sleep. The best nap length for you will depend on your own sleep needs, goals, and how much time you have. You might have to experiment with different nap length durations to maximize your benefits and minimize your post-nap grogginess. In this guide, we’ll show you how to find your ideal nap length and explain why nap *timing* is just, if not more, important than the duration of your snooze. We’ll also share how the RISE sleep and energy tracker app can help you determine how long to nap for, the best time to nap, and how to get the most out of your nap by preparing the perfect sleep environment and perfecting your sleep hygiene. ‍ [What’s the best nap length?](#nap) [How long should I nap for?](#long) [What’s the best time of day for a nap?](#time) [Is napping good for you?](#good) [Can naps replace sleeping at night?](#replace) [How can I get the most out of a nap?](#most) [What does a sleep doctor say is the best nap length?](#doctor) ‍ ## Advice From a Sleep Doctor “Napping in the early afternoon can be a great way to catch up on sleep and give you an energy boost when your energy naturally dips," says Dr. Chester Wu. "If you’re new to naps, start with a 10-15 minute nap and see how you feel. You can gradually increase your nap duration to find the length that suits you best. You may find a power nap is all you need on a weekday, while a longer 60-90 minute nap is a better fit for the weekend. To make the most of your nap, make sure your sleeping environment is just as optimal for sleep as it is at night: cool, dark, quiet, and comfortable.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## What’s the Best Nap Length? Naps can reduce drowsiness and boost your energy. But different nap lengths have varying benefits in terms of mood, alertness, and performance. The longer you snooze, the more lasting the nap benefits are. The advantages of short naps [usually fade after one to three hours](https://pubmed.ncbi.nlm.nih.gov/21075238/), while those of longer naps can last up to several hours. That being said, because shorter naps are less likely to set off slow-wave sleep (deep sleep), the trade-off is little to no[sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). You probably won't feel groggy upon awakening. Short naps may be more ideal if you have to hit the ground running the moment you wake up. Meanwhile, the odds of deep sleep are higher with longer naps — a 30-minute nap has [7.5 times more slow-wave activity](https://academic.oup.com/sleep/article/24/3/293/2750008) than a 10-minute nap. This makes grogginess a likely side effect of extended shut-eye. Here are the benefits and drawbacks of different nap lengths: ### 10-20-Minute Power Nap **Benefits:** Power naps can provide a quick energy boost, increase alertness, and [even boost your confidence](https://www.sciencedirect.com/science/article/abs/pii/S1388245798000030) without causing grogginess upon waking. This short duration helps keep you in the lighter stages of non-REM sleep, minimizing sleep inertia and allowing you to easily return to your daily activities with greater [focus](https://www.risescience.com/blog/how-to-focus-better.md) and [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md). Power naps are ideal for a short break at work. **Drawbacks:** The longer the nap, the longer-lasting the benefits. Expect the benefits of a power nap to last 1-3 hours (the advantages of longer naps can last several hours). We cover more on [how long a power nap should be](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) as well as its benefits here. ### 30-Minute Nap **Benefits:** A 30-minute nap can provide more restorative slumber than a power nap. A 30-minute nap can improve mood, enhance creativity, and support memory consolidation. **Drawbacks:** Napping for this duration may result in sleep inertia, as it increases the likelihood of waking up during the deeper stages of sleep. You may feel groggy or disoriented upon waking and may take longer to regain full alertness. To minimize grogginess, consider limiting your nap to 20 minutes or extending it to 60-90 minutes. ### 60-Minute Nap **Benefits:** Napping for 60 minutes allows for slow-wave sleep and can provide benefits such as improved memory consolidation and retention, which is useful for learning and retaining new information. Creative thinking and [emotion-processing skills](https://pubmed.ncbi.nlm.nih.gov/20421251/) rely on rapid eye movement (REM) sleep, which typically appears in long naps of at least 60 minutes. **Drawbacks:** This nap length can result in significant sleep inertia, so it may be best suited for situations where you have adequate time to recover before resuming mentally-demanding tasks. 60-minute naps also have the potential to negatively affect that night’s sleep. In [one small study](https://pubmed.ncbi.nlm.nih.gov/11560181/) of healthy seniors, a roughly 60-minute nap reduced night sleep efficiency by 2.4% as well as nighttime sleep duration by 48 minutes. ### 90-Minute Nap (Full Sleep Cycle Nap) **Benefits:** A 90-minute nap is enough time to complete a full sleep cycle, including both non-REM and REM sleep stages. This duration can support memory consolidation, enhance creativity, help improve your mood, and support more sophisticated thinking skills (like planning, organizing, and analyzing). You may also reduce sleep inertia upon waking, as it's more likely you'll awaken during lighter sleep stages. **Drawbacks:** Napping for this long during the day may interfere with nighttime sleep. 90-minute naps may also be more suitable for weekends or days off due to their length. It's essential to consider your overall sleep schedule and needs when opting for full sleep cycle naps. ### Can you nap for too long? Yes, you can nap for too long. While napping is generally beneficial, it’s possible to get too much of a good thing. Long naps can decrease the much-needed sleep pressure for nighttime sleep, reducing nighttime [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the amount of time you spend in bed actually asleep). Therefore, we recommend not exceeding a 90-minute nap. This will give you the best chance of cycling through all stages of sleep without disrupting your nighttime sleep. ‍ ## How Long Should I Nap For? Here’s how to customize the best nap length for you. ![RISE app screenshot showing how much sleep debt you have](/assets/6716dd8927c074f5b42910c2_6462ab76924479a923189a65_f4357e61.png) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. Naps can help you pay it back. ### Consider your individual sleep needs We all have a unique sleep need, or an amount of sleep we need each night. This is determined by genetics — just like height and eye color — and [it’s not simply eight hours for everyone](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md). One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. When we don’t meet our sleep need we build up sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. It’s compared against your sleep need. Here at RISE, we measure it over your last 14 nights. Naps are an effective way to pay back sleep debt (via so-called “replacement” napping, see more below) as well as protect against the negative effects of sleep loss if you know you have to be up late or get up early the next morning ("prophylactic" napping). Consider a longer 60- or 90-minute nap if you have more than 5 hours of sleep debt to pay back. You can also [catch up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) by going to bed a [little earlier](https://www.risescience.com/blog/how-to-sleep-early.md), waking up a [little later](https://www.risescience.com/blog/sleeping-in.md), and improving your sleep hygiene, which will help you fall asleep faster and wake up less often during the night. *‍* ### Consider your nap goals When determining the best nap length, consider your goals. You might need a replacement nap if you didn't get enough sleep last night, a prophylactic nap to prepare for a late night, or an "appetitive" nap to refresh yourself even when you’re not sleep-deprived. Here's what sleep research says about these three types of naps: * Replacement napping: A 15-minute post-lunch nap can [reduce sleepiness and improve logical reasoning](https://pubmed.ncbi.nlm.nih.gov/11007448/) after only four hours of sleep the previous night. * Prophylactic napping: [Research](https://pubmed.ncbi.nlm.nih.gov/9485535/) shows that a two-hour prophylactic nap can maintain mood, alertness, and performance for 23 hours during a 39-hour period of wakefulness. However, participants felt groggy for up to two hours after the long nap. * Appetitive napping: Naps taken for enjoyment can [boost alertness and cognitive function for up to four hours](https://pubmed.ncbi.nlm.nih.gov/19962331/). ### Consider your sleepability skills Do you struggle with napping? It may be a sign of low sleepability, or how easily you can nap even when well-rested. Research has found [some people have high sleepability without sleepiness](https://pubmed.ncbi.nlm.nih.gov/8657094/), making them good nappers even when not sleep-deprived. If you have trouble napping, add some buffer time for sleep latency, the time it takes to fall asleep, to ensure you get the most out of your nap. For example, if you want to take a 20-minute nap but know that you roughly need 15-30 minutes to doze off, free up 35-50 minutes in your schedule to make time for your siesta. ### Consider your lifestyle and work schedule Your daily routine, work schedule, and personal commitments can significantly impact your ability to fit naps into your day. Consider your lifestyle when deciding on the best nap length for you. For example, if you have a demanding job with limited break times, a shorter power nap may be more feasible, while those with more flexible schedules may benefit from longer naps. ### Experiment with nap durations to find the best nap length for you To find the best nap length for you, consider experimenting with different nap durations and assessing their effects on your energy, mood, and cognitive performance. Keep a nap journal or use the RISE app to track the length and timing of your naps, as well as any observed benefits or drawbacks. Over time, you may identify a nap length that works best for your unique needs and helps you achieve your desired outcomes. Remember, though, that the timing of your nap can also play a crucial role in its effectiveness, so be sure to consider both factors when customizing your nap length (we cover nap timing next). ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What’s the Best Time of Day for a Nap? ![RISE app screenshot showing energy peak and dips](/assets/6716dd8927c074f5b42910c7_6462ab777744bcbd94b513f7_64b505fe.png) The [RISE app](https://app.adjust.com/oha9msp) predicts the timing of your afternoon energy dip each day. This is the best time for a nap. As we’ve mentioned, different nap lengths have varying benefits in terms of mood, alertness, and performance. But you may be surprised to learn there is a wrong way to nap. Nap timing may be even more crucial than the length of your nap — you don’t want to nap too late in the day and have trouble falling asleep at night. ### Align your naps with your circadian rhythm To avoid trouble sleeping at night, we recommend napping no later than during the afternoon dip of your circadian rhythm, which occurs for many of us between 1-3 PM. Your circadian rhythm is a roughly 24-hour internal clock that regulates various biological processes, including sleep and wakefulness. It is influenced by external factors such as light and temperature. By aligning your naps with the dip of your circadian rhythm, you can take advantage of the window of time [when your daytime sleep latency is at its lowest](https://pubmed.ncbi.nlm.nih.gov/2979661/) and your daytime sleepiness is at its highest. This will make it much easier to nod off and will optimize the restorative benefits of napping while minimizing sleep inertia and disruptions to nighttime sleep. The exact timing of your afternoon dip is unique to you and can change from day to day. It depends on the timing of your sleep cycle and your recent light exposure as well as your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (morning or evening preference). Morning types usually experience a more pronounced energy dip from noon to early afternoon. Night owls, on the other hand, may only feel the lull from mid-afternoon onward. High sleep debt will make you feel drowsier than usual, and encourage an earlier nap time. ### Find your personal nap window While general guidelines suggest that early afternoon naps are optimal for most people, individual differences in sleep needs, daily schedules, and chronotypes should be considered when determining your personal nap window. To find your ideal nap time, pay attention to your energy levels throughout the day and identify periods of drowsiness or fatigue. Experiment with napping during these times to see how it affects your alertness and nighttime sleep quality, then adjust accordingly to find the best nap timing for you. The RISE app can help you decide the best time for a nap. It shows you the timing of your afternoon dip and can also sync with your calendar to show you the best time to nap based on your commitments and energy schedule. Don’t have time for a nap? RISE can also tell you when you can schedule [other energy-boosting activities](https://www.risescience.com/blog/how-to-get-more-energy.md) like getting some natural light or going for a walk. Learn more about [how to beat the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Keep in mind sleep inertia and its impact Sleep inertia, the groggy and disoriented feeling upon waking, should be considered when deciding nap duration, particularly during the workday. Napping for too long can exacerbate sleep inertia, negatively impacting productivity and alertness upon returning to work-related tasks. The duration of sleep inertia can vary, but it typically clears within 15 to 30 minutes after waking up from a nap. Factors such as sleep deprivation, nap duration, and individual differences can influence the time it takes for sleep inertia to dissipate. To ensure sleep inertia has passed before an important commitment or activity, schedule a 30-minute buffer after waking up from a nap. This buffer period allows for the grogginess and disorientation associated with sleep inertia to dissipate, ensuring you can fully focus and engage in the upcoming task or event. ‍ ## Is Napping Good for You? Naps are good for you. They can improve everything from your mood to your productivity, and they even have health benefits. Napping is an effective way to pay down sleep debt during the day, if going to bed early or sleeping in isn’t in the cards. After all, it's essential to avoid the consequences of sleep deprivation, such as digestive issues, weight gain and metabolic disorders, sexual dysfunction, [premature aging](https://www.risescience.com/blog/how-to-prevent-wrinkles.md), and an increased risk of heart disease over time. Well-timed afternoon naps also help counter [fatigue at work](https://www.risescience.com/blog/falling-asleep-at-work.md), in school, and in other daily activities. Crucially, naps enhance alertness, which can be life-saving – one study found that napping before a night shift could [reduce car accidents by up to 48%](https://pubmed.ncbi.nlm.nih.gov/15586782/). Napping also provides several mental and emotional boosts in the form of: * **Better memory:** [A nap as short as 6 minutes](https://pubmed.ncbi.nlm.nih.gov/18275549/) can enhance a person's ability to recall a list of words. * **Better mood:** Naps can improve your mood, from boosting confidence to increasing self-control, and leave you feeling refreshed, even after a short rest. A brief nap can also [help reduce irritability and emotional reactivity](https://pubmed.ncbi.nlm.nih.gov/19962331/). * **Reduced stress:** Napping can help [lower cortisol levels](https://www.risescience.com/blog/how-to-lower-cortisol.md), the primary stress hormone, and contribute to overall stress reduction. Additionally, napping can [improve immune system function](https://pubmed.ncbi.nlm.nih.gov/25668196/), which can be negatively affected by chronic stress. * **Better performance:** Napping improves various aspects of cognition that are crucial to everyday life, such as logical reasoning, reaction time, and creative problem-solving. [Even a 20 minute nap can significantly improve alertness and cognitive performance](https://pubmed.ncbi.nlm.nih.gov/10210616/), making it a useful tool to combat the afternoon slump. **Heads up:** Sleep experts recommend avoiding naps if you have insomnia, you’re adjusting to [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) or shift work, or if you’re trying to move your sleep schedule to an earlier time. Night-time sleep is hard enough in these cases without the risk of a nap making you feel less tired by bedtime. If you suffer from a sleep disorder, speak with a medical professional to find the best treatment options for you. ‍ ## Can Naps Replace Sleeping at Night? Naps can help pay down sleep debt, amp up alertness and focus, or refresh you during a particularly long day. But that’s not to say you should ditch nighttime sleep in favor of afternoon naps. Naps may help relieve some sleep pressure (the urge to sleep that builds over the course of the day, helping you fall asleep at night), but they won’t relieve all of it due to a nap’s shorter time frame compared to a full night’s sleep. Research confirms that [multiple daytime naps aren’t as effective as dissipating sleep pressure as nighttime sleep](https://pubmed.ncbi.nlm.nih.gov/33622020/). Additionally, research shows [napping may not help you recover much if you’re already quite sleep-deprived](https://pubmed.ncbi.nlm.nih.gov/3659730/). And to reiterate our earlier point on diminishing sleep pressure, you don’t want to nap too late or too long at the risk of not being sleepy enough at your regular bedtime. Instead, consider napping as a complementary activity to nighttime sleep in order to get enough sleep. Where naturalistic, healthy sleep is necessary for the bulk of your sleep need, your daytime nap acts as a safety net for catching up on sleep debt. ‍ ## How Can I Get the Most Out of a Nap? Even when you know the perfect length and time for a nap, there are few other things to consider when sleeping during the day. Here’s how to have the perfect nap: ### 1\. Create a comfortable sleep environment To get the most out of your nap, ensure that your napping space is cool, dark, and quiet (just like you would for nighttime sleep). Dim the lights or use an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to block out light, and consider using [noise-blocking earplugs](https://www.amazon.com/dp/B005YUW7A2/) or a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine to minimize noise distractions. Make sure the room temperature is [between 65 and 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), as cooler temperatures can promote better sleep. ### 2\. Nap during your afternoon dip Not only will this reduce the chances of your nap impacting your sleep at night, it’ll also free up your morning and early evening energy peaks for more demanding tasks. Check RISE to see when your peaks and dips in energy are likely to be each day. ### 3\. Set an alarm or timer To avoid oversleeping and minimize sleep inertia, set a timer or [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) for your desired nap length. This will allow you to relax during your nap without worrying about waking up at the right time. Remember to factor in how long it may take you to fall asleep. A timer can also help you stay consistent with your nap durations, making it easier to assess the effectiveness of different nap lengths for your needs. Remember to also schedule a 30-minute buffer *after waking up* from a nap of longer than 20 minutes. This buffer period allows for the grogginess and disorientation associated with sleep inertia to dissipate, ensuring you can fully focus and engage in an upcoming task or event. ### 4\. Be consistent with your nap schedule If possible, try to nap at the same time each day to establish a consistent nap schedule. This can help your body become accustomed to the routine, making it easier to fall asleep quickly and wake up feeling refreshed. Research also suggests that consistent napping [confers more benefits](https://pubmed.ncbi.nlm.nih.gov/17922/) than occasional napping. Consistency can also help you better assess the effectiveness of different nap lengths and optimize your nap timing for your unique needs. ### 5\. Develop a pre-nap routine Just as a [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) can signal to your body that it's time for sleep, a pre-nap routine can help you relax and prepare for a restorative nap. Consider incorporating calming activities, such as [deep breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md), mindfulness meditation, or gentle stretching, to help your body and mind transition into a restful state. The RISE app has audio guides that guide you through [four science-backed relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). ### 6\. Limit caffeine intake before napping Caffeine can interfere with your ability to fall asleep and negatively affect your nap quality. To maximize the benefits of your nap, avoid consuming caffeine within a few hours before your planned nap time. We don’t recommend so-called "coffee naps," which involve drinking a cup of coffee immediately before a short nap of 20 minutes or less. Although the combination of caffeine *plus* a nap [has been found to make you less sleepy](https://pubmed.ncbi.nlm.nih.gov/9401427/) than you would after just drinking a cup of coffee by itself, drinking coffee during your afternoon dip has the potential to negatively affect that night’s sleep. Because [caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), we recommend most people have their last cup of coffee or energy drink before noon. One [study](https://jcsm.aasm.org/doi/10.5664/jcsm.3170) found that when caffeine was consumed six hours before bed, caffeine reduced sleep duration by more than one hour. We answer all of your other [sleep and caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md) questions here. ### 7\. Get exposure to light when you wake up Expose yourself to bright light — ideally natural light — to help shake off sleep inertia. This is especially important after a longer nap, but this will help boost your alertness after a short power nap too. ### 8\. Practice good sleep hygiene habits Sleep hygiene is a set of behaviors you can do throughout the day to help you get better sleep at night. It’s even more important to maintain good sleep hygiene if you’ve been napping during the day to ensure you can fall asleep by bedtime. The RISE app can tell you when to do 20+ sleep hygiene habits. ‍ ## What Does a Sleep Doctor Say About the Best Nap Length? We asked our sleep advisor and medical reviewer, Dr. Chester Wu, for his take on how to find the best nap length for you. > “Napping in the early afternoon can be a great way to catch up on sleep and give you an energy boost when your energy naturally dips. If you’re new to naps, start with a 10-15 minute nap and see how you feel. You can gradually increase your nap duration to find the length that suits you best. You may find a power nap is all you need on a weekday, while a longer 60-90 minute nap is a better fit for the weekend. To make the most of your nap, make sure your sleeping environment is just as optimal for sleep as it is at night: cool, dark, quiet, and comfortable.” Rise Science Medical Reviewer Dr. Chester Wu ## Find Your Best Nap Length with RISE The best nap length for you depends on your sleep needs, goals, and schedule. To maximize the benefits of napping, consider both nap length as well as timing. While naps can provide a valuable boost to your day, remember they should complement, not replace, a good night's sleep. By finding the right balance between nap length and timing, and ensuring you get enough sleep overall, you can unlock the full potential of napping to improve your mood, alertness, memory, and overall well-being. Use the [RISE app](https://app.adjust.com/oha9msp) to keep track of your sleep debt, determine the best time of day for your nap, optimize your sleeping environment and sleep hygiene and pinpoint the best nap length that gives you better energy all day and everyday. ## FAQs ### How long should I nap for the most energy? A 10-20 minute power nap is ideal for boosting energy and alertness without experiencing sleep inertia or grogginess upon waking. ### Is it bad to nap for more than 30 minutes? Napping for more than 30 minutes can lead to sleep inertia, making you feel groggy or disoriented after waking up. However, a longer nap may provide more restorative rest and improve memory consolidation. ### How can I avoid feeling groggy after a nap? To avoid grogginess, limit your nap to 10-20 minutes, and try to nap during the early afternoon when your body's natural circadian rhythm promotes alertness upon waking. ### Can napping too long negatively affect nighttime sleep? Napping for longer than 90 minutes or too close to bedtime can interfere with your ability to fall asleep at night, potentially leading to fragmented sleep or sleep debt. ### What if I don't have time for a full 90-minute nap? If you don't have time for a 90-minute nap, opt for a 10-20 minute power nap or a 60-minute nap to still gain some cognitive and restorative benefits without the time commitment. ### Can napping help with sleep deprivation? While napping can temporarily alleviate some effects of sleep deprivation, it's not a long-term solution. Prioritizing sufficient nighttime sleep is essential for overall health and well-being. The best nap length when you’re sleep deprived is as long as you have time for, up to 90 minutes. A nap longer than 90 minutes risks pushing your bedtime back and losing out on more sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: ​The Best Natural Sleep Aids Are the Ones Money Can’t Buy published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-natural-sleep-aid domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # ​The Best Natural Sleep Aids Are the Ones Money Can’t Buy Published 2021-09-02 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Women in bed with glass of water in one hand and pills on the other: best natural sleep aid](/assets/61303189fa45ea402720f02b_woman-in-bed-drinking-a-pill.avif) It’s 1:45 a.m., and you’re wide awake. After tossing and turning and trying to fall asleep for well over an hour, you reach for your phone and start Googling desperately: “best natural sleep aid,” “sleep supplements,” “insomnia cures,” “What is wrong with me, and why can’t I fall asleep?” Your queries produce seemingly endless results — from herbal supplements and prescription sleeping pills to meditation apps and essential oils. Next thing you know, 45 minutes have passed, and you’ve worked yourself into a search frenzy that has only made you more anxious and restless. As anyone who has found themselves sleeplessly slipping down a similar rabbit hole can attest: Sleep problems are beyond frustrating. And not getting the sleep your body needs can cause a cascade of symptoms that may feel more like an avalanche: excessive daytime drowsiness, low energy, irritability, brain fog, and loss of productivity. Well, what if we told you that the best natural sleep aid isn’t something you can buy? It’s something you can do — and it won’t require you to get out your credit card or arrange for shipping. It starts with getting to know your circadian rhythm, your internal body clock, and tweaking your daily habits to set you up to get the sleep you need for more energy during the day. Being strategic about the timing of your light exposure, adjusting your daily habits, and setting up the best possible sleeping environment can help you trade poor sleep and low energy for the restorative sleep that will help you power up for a good day. In this article, we’ll explain why the myriad sleep aids on the market simply cannot compare to your body’s built-in capacity for achieving naturalistic, restorative sleep. It’s just a matter of adopting the right sleep hygiene habits and working with your circadian rhythm to prime your body, your brain, and your environment for the best sleep you can get. ## **Naturalistic Sleep vs. Natural Sleep Aids** If you're having trouble sleeping but want to avoid the side effects of sleep medications, you might have heard of using homeopathic or natural remedies like valerian root, passionflower, lemon balm, essential oils, magnesium supplements, gamma-aminobutyric acid (GABA), l-theanine, tryptophan, or 5-HTP. Clearly, there is no shortage of over-the-counter (OTC) sleep supplements claiming to give you better sleep. While herbal supplements and other dietary supplements may *feel* safer than sleep medicines because they’re labeled and marketed as “natural,” they often [aren't closely regulated](https://www.nccih.nih.gov/health/using-dietary-supplements-wisely) by the Food and Drug Administration (FDA). That means there’s no way to know if they’re completely safe, [if they actually work](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987897/), or if you’re even getting what’s printed on the bottle. The good news? You really don’t need them. Here’s the thing: Most of us are biologically good sleepers (more on sleep disruption caused by medical conditions later). It’s the things we do on a regular or even irregular basis that can impede our sleep — such as keeping an erratic sleep schedule, drinking caffeine too late in the day, using bright lights at night, and staying up too late — and make us think we need external help to fall asleep quickly and stay asleep. In reality, you just need to remove those obstacles so that your body can do what it was born to do: get the naturalistic sleep you need to feel as good as possible and fuel your day. But what exactly is naturalistic sleep? It’s the kind of fully restorative sleep you can get without common impediments — like the ones listed above and other life circumstances — that may stand in the way of your natural ability to get the amount of sleep your body biologically needs and cycle through the stages of sleep as your brain requires. Naturalistic sleep is the sleep you get without the use of sleeping pills or sleep-promoting supplements (the latter is what’s referred to as “manufactured” sleep). If you’re someone who often struggles to fall asleep or stay asleep at night, the best way to meet your sleep need with naturalistic sleep and keep your sleep debt low is to maintain circadian rhythm alignment through good sleep hygiene. If any of those terms sound unfamiliar, don’t worry. We’ll explain everything in the next section. ## **The Definition(s) of Better Sleep** ![RISE app screenshot showing how much sleep debt you have](/assets/66eddd64f930f43680f5f34f_613032eee184af243a27725c_RiseApp-My-sleep.png) The RISE app keeps track of your sleep debt and maps your circadian rhythm, so you'll know when to expect your energy peaks and dips each day. To untangle your sleep problems, start with the basics. Seeing how the different components of naturalistic sleep fit together will help you draw a clear line between your habits, how you sleep, and how you feel. ### **Sleep Need** How many hours of sleep should you be getting each night? That’s not a trick question. But it’s not a simple answer either because the exact number varies from person to person. Every individual requires a genetically determined amount of sleep that’s ideal for them. The RISE app uses data from your phone, along with sleep-science-based models, to learn your particular sleep biology and calculate your sleep need in hours and minutes. The more you fall short of meeting your sleep need, the more sleep debt you’ll accumulate. ### **Sleep Debt** A running total of the hours of sleep you’ve missed (as compared to your sleep need) over the past 14 days, sleep debt is the single number that best predicts how you feel and perform on any given day. Although maintaining a zero balance would be ideal, it’s usually not feasible or realistic. Rise recommends keeping your sleep debt below five hours. At that level, you can still feel good and function at or near your best. One of the keys to keeping your sleep debt low is circadian alignment. ### **Circadian Rhythm** Heavily influenced by the changes in light associated with the rising and setting of the sun, your circadian rhythm is an internal body clock that governs the timing of your natural sleep-wake cycle and other bodily processes. In the RISE app, we call it your Energy Schedule because it also accounts for the natural peaks and dips in energy you experience during each roughly 24-hour period. Aligning your sleep schedule with your circadian rhythm will make it easier to fall asleep and stay asleep. And what’s the key to circadian alignment? Good sleep hygiene. ### **Sleep Hygiene** The term “sleep hygiene” refers to the upkeep of behaviors that influence the way you sleep — from being strategic about the timing of your light exposure, caffeine, and alcohol consumption to exercising during the day and taking time to wind down at night. Following a specific set of sleep hygiene guidelines will go a long way toward helping you fall asleep more easily and meet your sleep need with naturalistic sleep. You can think of these habits and behaviors as the most powerful and natural sleep aids you’ll ever find — because that is exactly what they are. ## **Good Sleep Hygiene = The Best Natural Sleep Aid** ![Best natural sleep aid: person pressing a "Change your Routine!" button](/assets/66eddd62f930f43680f5f31e_6130331dac5f32c41441ca92_change-your-routine-button.jpeg) Rather than looking for “quick fix” sleeping pills or supplements to combat sleepless nights, taking a more holistic approach is the best way to get the naturalistic sleep your body needs. Following these sleep hygiene guidelines can make it easier to fall asleep and stay asleep at night. * **Stay on schedule:** Because your circadian rhythm thrives on consistency, it’s important to stick to a regular wake time and bedtime. So do your best to avoid staying up too late and sleeping in too long on weekends, as the disruption in your [sleep-wake cycle](https://www.risescience.com/blog/sleep-wake-cycle.md) can lead to circadian misalignment. * **Step into the light:** Getting natural light — outdoors most preferably and through a window as a last resort — soon after waking is one of the best ways to set yourself up for more energy during the day and better sleep at night. Exposing your eyes to sunlight in the morning helps increase your body’s production of serotonin, a precursor to the sleep-inducing hormone melatonin. Hours later, after the onset of darkness, the serotonin will be converted into melatonin to help promote better sleep that night. * **Move that body:** In addition to the cardiovascular benefits it provides, [physical activity during the day](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/) can actually make it easier to fall asleep at night. Just don’t put your workout off until the last possible moment because exercising during the hours before bed can raise your body temperature and disrupt your sleep. * **Stop sleep sabotage:** Because alcohol, caffeine, and heavy meals all have the potential to disrupt your sleep, be mindful of when you consume them. It’s best to avoid caffeine 10 hours before bed, big meals three hours before bed, and alcohol 3-4 hours before bed. (The RISE app will tell you the exact time, based on your unique biology, to start limiting each one.) Although some people mistakenly believe a night cap is a sleep aid, alcohol actually leads to sleep fragmentation. It’s a sneaky sedative that causes drowsiness at first, but later causes you to wake up a number of times during the night. And even one drink too close to bedtime can [suppress melatonin production](https://pubmed.ncbi.nlm.nih.gov/17612945/.). * **Embrace the dark:** Since darkness is the brain’s primary signal to ramp up melatonin production, it’s important to avoid or minimize your light exposure — especially bright light and blue light — in the hour or two before bedtime. But because operating in complete darkness can be difficult, [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) are a must-have accessory to prevent light from interfering with sleepiness at night. * **Take time to unwind:** Instituting a nightly wind-down period can help you disconnect from the stress and busyness of the day as you approach your bedtime. For some people, journaling or listening to relaxing music helps calm the mind. For others, sipping chamomile tea while reading a chapter of a novel can have a calming effect. * **Warm up to cool down:** It may sound counterintuitive, but taking a hot bath or shower before bed can help your body cool down in preparation for sleep. Because heat from the water causes blood vessels near the surface of your skin to dilate, as soon as you step out of the water and your skin is exposed to cool air, your body responds by accelerating the process of cooling itself back down. A lower body temperature makes it easier to transition into sleep. * **Create a sleep sanctuary:** To optimize your sleep, keep your bedroom cool (65-68 degrees), dark, and quiet. Blackout curtains or blinds, an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and [ear plugs](https://www.amazon.com/dp/B005YUW7A2/) can help you create the perfect environment for getting the sleep your body needs. For more information and sleep hygiene tips, [check out our step-by-step Sleep Guide](https://www.risescience.com/improve-sleep-hygiene.md). We also dive deeper into 6 science-backed ways to [sleep without sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) here. ## **What About Melatonin Supplements?** Of all of the sleep supplements available on the market, high-quality melatonin supplements are the ones most likely to be worth the investment. Of course, practicing good sleep hygiene to support our bodies’ natural melatonin production is the best way to achieve naturalistic sleep, but there are certain situations where a melatonin supplement can be useful. If you’re boarding a long flight and you know jet lag usually makes it difficult to [adjust your sleep schedule](https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031) to a new time zone, packing a bottle of melatonin in your carry-on, or using it to shift your sleep schedule in advance, might not be a bad idea. Likewise, melatonin supplements may help shift workers sleep during the day when they have to work the night shift. ## **Persistent Insomnia? Talk to Your Doctor** In some cases, even flawless sleep hygiene is just not enough. If sleepless nights are negatively impacting your health or quality of life, it’s probably time to consult your healthcare provider or a sleep specialist. He or she might recommend relaxation techniques or cognitive behavioral therapy for insomnia (CBTI). If it turns out that your chronic insomnia stems from a sleep disorder or another underlying health condition, your doctor may want to explore treatment options tailored to your specific issues before addressing their associated sleep problems. ## **Sleep Is Your Superpower** — **No “Magic” Pill Needed** ![Person waking up and stretching](/assets/66eddd64f930f43680f5f352_61303348f1048b339501a990_person-waking-up-and-stretching.jpeg) With the ever-increasing number of products being marketed as natural sleep aids, trying to separate the potentially worthwhile supplements from the snake oil pills can feel almost impossible. It’s a good thing you don’t have to bother with all that. After all, unless you’ve been diagnosed with a sleep disorder, better sleep is always within reach because good sleep hygiene is something you can control. When you realize you have the power to make the little changes that add up to a big difference in your sleep, you can get on the right track for more energy and better days. And the [RISE app](https://www.risescience.com/download-rise.md) makes the perfect companion for just such a quest. It gives you a clear picture of your circadian rhythm, keeps track of your sleep debt, and sends you reminders about your sleep hygiene habits. It's time to make the sleep and daily energy you’ve always dreamed of a part of your everyday life. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What’s the Best Over-the-Counter Sleep Aid? You Can’t Buy It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-over-the-counter-sleep-aid domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What’s the Best Over-the-Counter Sleep Aid? You Can’t Buy It Published 2022-06-22 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Woman waking up feeling rested after good sleep](/assets/62a3bfc0ef80f77d2ba60141_best-over-the-counter-sleep-aid-n.avif) If you often find yourself tossing and turning in bed, waking up in the middle of the night, or generally struggling to get the sleep you need to be your best each day, you may be tempted to turn to over-the-counter (OTC) sleep aids. After all, if you can buy them in a drug store, they must be okay, right? We hate to bring you bad news, but OTC sleep aids are often not the answer. Not only do they come with side effects and long-term health risks, they can also simply not work. But if you’re suffering with sleeplessness, there is something you can do about it. Below, we’ll dive into the best over-the-counter sleep aids on the market, and explain why the natural options of sleep hygiene and circadian alignment are much better instead. ‍ [What over-the-counter sleep aids are available?](#aids) [What are the side effects of over-the-counter sleep aids?](#effects) [Are over-the-counter sleep aids safe?](#safe) [What’s the best over-the-counter sleep aid?](#aid) [What’s the best over-the-counter sleep aid for insomnia?](#insomnia) [How can I fall asleep without over-the-counter sleep aids?](#asleep) ‍ ## What Over-the-Counter Sleep Aids are Available? There are many different kinds of sleep aids on the market that you can buy without a prescription. Here are a few options: * **Antihistamine:** These are used to treat allergies, but because of their sedating effects, antihistamines are also marketed as sleeping pills. You might see these as the active ingredients of diphenhydramine (Benadryl, Tylenol PM, Zzzquil, and Advil PM) or doxylamine succinate (Unisom SleepTabs and NyQuil). These are designed for short-term use and come with many risks and side effects. * **Valerian root:** This comes from the valerian plant, so it’s often marketed as a natural option that’s safer than synthetic sleeping pills. You might see this herbal supplement in pill form or as a tea. While it’s been used for centuries to help lull people to sleep, scientific research is torn on whether or not it’s actually effective. * **Melatonin:** Again, you’ll most likely see this marketed as a natural option as it’s a version of the hormone your body makes to help you fall asleep. Short-term use appears to be safe, but there’s still a lot we don’t know about long-term use. * **Other sleep supplements:** You might see other sleep supplements on the market like magnesium, chamomile, passionflower, and tryptophan. ‍ ## What Are the Side Effects of Over-the-Counter Sleep Aids? Prescription sleep aids are known for their ugly side effects like dependence, withdrawal symptoms, and even increased dementia risk. But over-the-counter sleeping aids also come with their risks. The common side effects of antihistamine sleeping aids include: * You can develop a tolerance to them * Daytime drowsiness * Grogginess the morning after (the hangover effect) * Dry mouth * Constipation * Blurred vision * Dizziness * Difficulty concentrating * Increased heart rate * Short-term memory loss * Confusion * Abnormal heart rhythms The common side effects of valerian root include: * Headaches * Daytime drowsiness * Vivid dreams * Stomach upset * Heart palpitations * Brain fog * Anxiety * Itchy skin The common side effects of melatonin include: * Headaches * Nausea * Dizziness * Anxiety * Depression * Joint pain * Tremors * Unintended sleepiness — like during the day when you want to sleep at night ‍ ## Are Over-the-Counter Sleep Aids Safe? Even though they’re available to buy without a prescription, over-the-counter sleep medications still come with safety concerns. Diphenhydramine has been linked with increased risk of[cognitive decline](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/649062) in older adults. Plus, diphenhydramine is an anticholinergic drug, and[anticholinergics](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2091745) have been linked to increased dementia risk. Antihistamines have also been shown to have negative interactions with different kinds of medications, including acetaminophen (paracetamol) and aspirin. The sleep you get from OTC sleep aids isn’t the best sleep for you either because it’s manufactured sleep. On the other hand, when you fall asleep with help from sleep hygiene alone (more on that soon), you get naturalistic sleep. According to Matthew Walker, the author of *Why we Sleep,* the sleep we get when we’ve taken a sleeping pill is architecturally different to normal, healthy sleep. Our deep-sleep brainwave activity doesn’t show the largest, deepest brainwaves we get with naturalistic sleep. Plus, your sleep may be even worse when you stop taking certain sleeping pills like Benadryl due to rebound insomnia [Natural sleep aids](https://www.risescience.com/blog/best-natural-sleep-aid.md) also have safety risks. The US Food and Drug Administration (FDA) classifies both valerian root and melatonin as dietary supplements. This means there are no strict rules on recommended doses and the amount in each supplement can vary from brand to brand. In fact, a[study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263069/) looking at different brands of melatonin supplements found they contained from 83% less to 478% more than what their label said. A quarter of the supplements checked also contained the neurotransmitter serotonin. Plus, they may not even help you get better sleep. One[meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S0002934306002750) looked at 16 sleep studies on valerian root and found the research wasn’t robust enough to say for sure whether it improved sleep quality (although [sleep scientists](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) still don’t have an agreed upon definition for sleep quality). The[American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.6470) says there’s a “lower degree of certainty” on whether to use melatonin, valerian root, and diphenhydramine or not to treat sleep problems and insomnia. What’s more, there’s a lot we still don’t know about the long-term effects of using any of these sleep aids. ‍ ## What’s the Best Over-the-Counter Sleep Aid? ![RISE app screenshot showing you when to take melatonin supplements.](/assets/6260982d84a7ea12942b59e3_OqK4kqKQZU46u51r_9dTFFfO31knmFWholC_GqHESXIy6m8zK4Vvicw9ngIazh8I7rIsfEb5CTX3TKteNYgyAMMvmD0LRi_AMkcilOcQulWqfqyh1SrPTw7-M0bEEIPHzsjDFHuz.png) The RISE app can tell you when to take melatonin supplements. So, if you have trouble sleeping, what’s the best over-the-counter sleep aid to go for? We recommend [drug-free options](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) like sleep hygiene and circadian alignment (more on those below), but if you do want to go with something in a bottle, melatonin is your best bet. Melatonin is a hormone your brain produces naturally two hours before your biological bedtime. It helps to prime your body and brain for sleep and makes you feel drowsy. And so supplements are useful for times when you want to sleep when your body isn’t producing high levels of melatonin. These include when you’re: * Recovering from jetlag * Adjusting to shift work * Changing your[sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) In these times, melatonin has been shown to be safe for[short-term use](https://link.springer.com/article/10.1007/s40261-015-0368-5) and effective at moving your circadian rhythm, or body clock. This helps you fall asleep earlier or later than you would naturally. You can’t overdose from melatonin and it’s [not addictive](https://www.risescience.com/blog/is-melatonin-addictive.md). If you do decide to use melatonin short term, you can use the[RISE app](https://www.risescience.com/.md) to find the best time to take them to make sure you fall asleep If you’re pregnant, breastfeeding, or have underlying health conditions like diabetes or depression, speak to a doctor before taking melatonin. ‍ ## What’s the Best Over-the-Counter Sleep Aid for Insomnia? Even if you’re suffering from chronic insomnia, the[American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.8986) recommends cognitive behavioral therapy for insomnia (CBT-I) in most cases, instead of turning to sleep aids. Cognitive behavioral therapy includes things like education on sleep hygiene (more on this soon), relaxation techniques, and sleep restriction — where you spend less time awake in bed. Not only has CBT-I been shown to be[effective](https://link.springer.com/article/10.1007/s11606-018-4390-1), it may help you get to the root of the problem, meaning you can improve your sleep long term. Speak with a healthcare professional if you’re suffering with a sleep disorder to determine the best treatment options for you. The American Academy of Sleep Medicine is currently investigating the safety of melatonin and is recommending those with insomnia avoid it for now. ‍ ## How Can I Fall Asleep Without Over-the-Counter Sleep Aids? ![RISE app screenshot showing you when to get and avoid bright light.](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app can tell you when to get and avoid bright light. There are ways to fall asleep faster and stay asleep all night without relying on sleeping pills. Here’s what to do for a good night’s sleep the natural way. ### Improve Your Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is a set of habits you can do throughout the day to help you get the sleep you need at night. Here’s what to do. * **Get natural light first thing:** Get at least 10 minutes of natural light as soon as possible after waking up. This will suppress melatonin, making you feel more awake and setting your circadian rhythm up to make it later in the day. * **Get natural light during the day:** This will make you less sensitive to light in the evening. * **Avoid natural light before bed:** Allow your brain to make all the melatonin you need by dimming the lights and putting on[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid sleep disruptors late in the day:** These include caffeine, exercise, large meals, and alcohol — all of which can make it hard to fall asleep or may wake you up in the night. * **Make a wind down routine:** Set aside time to[wind down for bed](https://www.risescience.com/blog/wind-down-time.md). This could include doing some yoga, journaling, listening to music, or reading. This’ll help prepare your body and mind for sleep and reduce stress, which could be keeping you up. * **Make your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, and use blackout curtains, an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and[ear plugs](https://www.amazon.com/dp/B005YUW7A2/) to block out light and noise. RISE can help keep your sleep hygiene on point by reminding you when to do 20+ sleep habits. ### Sync Up With Your Circadian Rhythm ![RISE app screenshot showing your melatonin window so you know the best time to go to sleep.](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The RISE app can tell you when your Melatonin Window is each night. Your[circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) is your internal body clock, or the roughly 24-hour cycle that dictates things like your energy levels, body temperature, and when your body makes certain hormones. So, as this dictates your sleep-wake cycle, there is a time when your body will naturally wind down and want to go to sleep. To find the best time for you to go to sleep, look for your Melatonin Window in the RISE app. This is the time of night when your brain will be making the most melatonin it will all night. Go to sleep in this roughly one-hour window and you’ll find it much easier to fall asleep and stay asleep through the night. The timing of this window can change each night, but by keeping a consistent sleep schedule, you’ll find it changes less and less. ## The Best Over-the-Counter Sleep Aids? Sleep Hygiene and Circadian Alignment Tossing and turning at 3 a.m. is no fun, and sleep aids may feel like they’re helping in the short term, but they come with many health risks and side effects, and they can’t be relied on as a long-term solution. Instead, you can turn to sleep aids that don’t come in a bottle: sleep hygiene and circadian alignment.[RISE](https://www.risescience.com/.md) can help by reminding you when to do 20+ sleep hygiene habits and predicting the timing of your circadian rhythm each day. In those rare occasions when you do need a helping hand — like jet lag and moving your sleep schedule — the app can tell you the best time for you to take melatonin. All the above advice can help you get the sleep you need to feel and perform your best each day. ## FAQs ### What is the best sleep aid product? Melatonin is seen as the best sleep aid product as it has fewer side effects than other options, but it’s only a short-term solution and more suited towards shifting your sleep schedule than helping you sleep when you’d usually be trying to sleep. Improve your sleep hygiene and sync up with your circadian rhythm to improve your sleep long term. ### Sleep aid that doesn’t make you groggy in the morning? Melatonin shouldn’t make you groggy in the morning, and if it does you can try taking a smaller dose earlier in the day. Completely natural sleep aids like improving your sleep hygiene, however, have no hangover effect the next day. ### What is the strongest sleep aid over the counter? Sedating antihistamines are the strongest over-the-counter sleep aids, with doxylamine succinate tending to last longer than diphenhydramine. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Best Side to Sleep on for Digestion? It’s Not a Side At All published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Side to Sleep on for Digestion? It’s Not a Side At All Published 2023-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * There’s some evidence that sleeping on your left is better for digestion, but there’s not enough research to say for sure. * Unless you’ve got a specific health issue to think about — like GERD — most of the time, the best sleep position is the one you find most comfortable and the one that helps you fall asleep. * For optimal digestive health and sleep, focus instead on giving your body two to three hours in between your final meal and going to sleep so it can get a head start on digestion. Use the [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=best+side+to+sleep+on+for+digestion) to know when to have your last meal of the day. Your eyes are bleary, your brain is foggy, and your limbs are heavy. You’re laying in bed and everything’s saying it’s ready for sleep. There’s just one problem: your digestion. Whether you’ve got acid reflux, bloating, or just a loud and rumbling stomach, digestion — even when it’s going well — can easily keep you up late into the night. While the best fix is to give your body enough time to digest before bed, the next-best fix is sleeping on the “right” side, which, ironically, may not be the right side at all. Below, we’ll dive into the best side to sleep on for digestion and other science-backed advice for making sure your nighttime digestion doesn’t impact your sleep. We’ll also share how the [RISE app](https://www.risescience.com/.md) can help on your journey to better sleep and better digestion. ‍ [What is the best side to sleep on for digestion?](#best) [How does sleep affect digestion?](#does) [How does digestion affect sleep?](#affect) [How to improve digestion?](#improve) ‍ ## What is the Best Side to Sleep on for Digestion? Want to maximize your digestion? Here’s the best position to be in post-meal. ### Standing or Sitting Up The best side to sleep on for digestion isn’t a side at all: it’s actually standing or sitting up. Don’t worry, we’re not suggesting you sleep sitting up. Instead, give your body two to three hours in between your final meal and going to sleep so it can get a head start on digestion. When we’re horizontal, gravity can’t help food move through our digestive systems, so it’s digested more slowly. Your [digestive system](https://pubmed.ncbi.nlm.nih.gov/12184167/) slows down during sleep, too, and there’s an increased risk of heartburn when you’re laying down. Your stomach produces gastric acid to digest the food you’ve just eaten. But if you lay down shortly after eating, this acid can easily travel up your esophagus and stay there for longer. This can cause pain and damage if it happens regularly. ### Left-Side Sleeping When you do go to sleep, sleeping on your left may be the best side when it comes to digestion. When you’re lying on your left side, gravity can help waste travel from your small intestine to your large intestine. Left-side sleeping may help with digestive issues, too. A [2022 study](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found sleeping on the left-hand side helped those with gastroesophageal reflux disease (GERD) have more reflux-free nights. Another [study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292) found sleeping on the left or sleeping with the head elevated reduced GERD symptoms. Left-side sleeping is also the best side for: * Acid reflux in those without GERD * Pregnancy * Blood flow And sleeping on either side can have health benefits like: * Reduced [snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) * Reduced sleep apnea (there’s some [evidence](https://pubmed.ncbi.nlm.nih.gov/21678115/) that right side may help symptoms further, but more research needs to be done) * Reduced lower back pain * Improved [sleep quality](https://pubmed.ncbi.nlm.nih.gov/6844798/) (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)) * Better [recovery from a c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md) * Improved [brain health](https://www.jneurosci.org/content/35/31/11034) * Reduced [period pain](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) Try placing a pillow between your legs to keep your spine aligned. If you find you get shoulder pain from lying on one side, you can switch throughout the night. ### Right-Side Sleeping Side sleepers may be best for digestion in general, but not when things are going wrong. Right-side sleeping has been found to make [reflux worse](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292) in those who suffer from it. It’s not entirely clear why, but it’s thought it could be because the stomach is lower than your esophagus when you’re lying on your left, making it harder for stomach acid to rise up. Beyond digestion, right-side sleeping may be best for those with heart failure, but more research needs to be done to confirm. ### Back Sleeping If your sleeping habits involve sprawling out on your back, you may want to think again. Back sleeping can increase how much acid reflux you get as stomach acid can more easily travel up the esophagus. Back sleeping may be better if you want to [prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md), as your skin won’t be squashed against your pillow, when recovering from surgery or a c-section, or if you suffer from joint pain and find side sleeping too painful. If you do sleep on your back, consider placing a pillow under your knees to keep your spine aligned and raising your head if you suffer from acid reflux. A supportive pillow is important even if you don’t have reflux to avoid neck pain. ### Front Sleeping It’s bad news for stomach sleepers. There’s not much evidence that this is the best position for digestion — or anything else. Front sleeping can cause acid reflux, it puts pressure on your neck and spine, and it can be painful if you’re suffering from indigestion, bloating, cramps, or general stomach pain, as you’re putting weight on your stomach. The one time when sleeping on your stomach is best? When it’s a choice between that and missing out on sleep. If you can’t get a good night’s sleep in any other position, use a thin pillow or no pillow at all to reduce neck pain and keep your spine aligned. We’ve covered more about [sleeping without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) and [proper pillow position for sleeping](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) here. ### The Final Verdict Most of the time, the best sleep position is the one you find most comfortable and the one that helps you fall asleep. Unless you’ve got a specific health issue to think about — like GERD or [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) — or you’re [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), there isn’t much definitive research to say which sleep position is best. We say, sleep in the position that’s most comfortable for you and instead focus on leaving enough time between dinner and bedtime for digestion (aim for two to three hours). After all, even left-side sleeping can’t stop digestive issues from keeping you up if you have a large, rich meal and then head straight to bed. Want to dive in deeper? We’ve covered [the best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) here, and [the sleeping positions to lose weight](https://www.risescience.com/blog/sleeping-positions-to-lose-weight.md) here. ‍ ## How Does Sleep Affect Digestion? Beyond your position, your sleep can impact your digestion in other ways. ### Lack of Sleep ![RISE app screenshot showing how much sleep debt you have](/assets/66f6a9e30c8d85e76277addf_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. It doesn’t matter which position you sleep in if you’re not getting enough sleep overall. When we don’t meet our sleep need — the genetically determined number of hours of sleep we need each night — our digestion suffers. Not getting enough sleep has been linked to many [gastrointestinal diseases](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/), and poor sleep can make their symptoms worse. These health problems include: * GERD * [Irritable bowel syndrome (IBS)](https://www.risescience.com/blog/how-to-sleep-with-ibs.md) * Inflammatory bowel disease (IBD) * Liver disorders * Colorectal cancer [Poor sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642899/) — including having trouble falling asleep and waking up during the night — has also been associated with upper and lower GI symptoms. It increases your odds of upper abdominal pain, nausea, reflux symptoms, and constipation. When you’re sleep deprived, levels of the stress hormone [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) spike, which can lead to [weight gain](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md), overeating, and more sleep loss — which all affect digestion. And stress itself can cause stomach issues like constipation, diarrhea, indigestion, and IBS. Not getting enough sleep can also make you feel pain more intensely. So, if your [stomach hurts in the morning](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md), for example, sleep deprivation may be adding to this discomfort. Sleep loss can lower your [immune system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/), which may increase inflammation in the bowel and cause gastrointestinal symptoms. And finally, when you’re sleep deprived, you’re more likely to reach for processed junk foods or indulge in a late-night snack craving. Your hunger hormones — ghrelin and leptin — are thrown out of whack, meaning you’re more likely to overeat. All this can cause indigestion and other digestive issues. The effects of sleep deprivation go beyond digestion, though. Not getting enough shut-eye ups our odds of everything from heart disease to mental health conditions and all-cause mortality — not to mention general sleepiness during the day. Sleep deprivation looks different for all of us. The RISE app can work out your individual sleep need and how much sleep debt you’re carrying. Sleep debt is the running total of how much sleep you owe your body. We measure this over your last 14 nights. To keep your digestion running smoothly, aim to keep your sleep debt low overall. We say aim for five hours or less for optimum health. ### Circadian Misalignment ![RISE app screenshot showing your peak energy and dip times](/assets/66f6a9e40c8d85e76277aded_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm. Beyond how much sleep you get, when you sleep and eat makes a difference to your digestion. This is where your circadian rhythm comes in. Your circadian rhythm is your body’s roughly 24-hour [biological clock](https://www.risescience.com/blog/biological-clock.md). But there’s more than one clock to think about. There’s your master clock located in your brain called the suprachiasmatic nucleus (SCN). This clock dictates your sleep-wake cycle, among other things. But there are also clocks in almost every tissue and organ system. These are known as peripheral clocks. While your master clock communicates with your peripheral clocks, they can all get out of sync with each other. To make things a little more complicated, your digestive system runs on several circadian rhythms, including one that dictates when you produce saliva, one for stomach acid secretion, and one that controls when damaged cells in your stomach lining are replaced. In fact, the gut’s clocks are so complex, they can take the longest to adjust to jet lag or any other disruption to your circadian rhythm. Why is your circadian rhythm important for digestion? When you sleep at odd times, you throw your circadian rhythms — including the ones in your gut — out of whack. This can happen with meal timing, too. When you eat at roughly the same time each day, your gut knows when to expect food and it’s standing by ready to digest everything. When you eat when your gut isn’t expecting you to — like in the middle of the night — you may find you get digestive issues as the food can’t be digested properly. It’s not just eating at night, though. Eating close to bedtime can cause excess stomach acid — we produce more of this at night. And as we don’t produce as much saliva late at night — our bodies aren’t expecting us to eat after all — this acid can’t be neutralized and it can lead to acid reflux, no matter what side you’re sleeping on. Your clocks can get out of sync at different rates, too. One [study](https://www.pnas.org/doi/10.1073/pnas.1801183115) looked at participants who underwent a three-day simulated night-shift schedule. The results showed their master clocks shifted by about two hours, but some metabolites used to measure peripheral clocks had shifted by a whopping 12 hours — essentially inversing completely. In non-science speak, that means your gut could be hours out of sync with your master clock and the outside world. You might eat a meal, but your digestion isn’t ready for it at all, causing digestive issues and sleep problems. Sleeping and eating in sync with your circadian rhythms can stop this from happening, though. A [2021 study](https://www.science.org/doi/10.1126/sciadv.abg9910) found nighttime eating led to misalignment between the master clock and peripheral clocks, whereas daytime eating prevented this. The RISE app can predict your circadian rhythm each day, showing you when your body naturally wants to wake up and go to sleep. You can then see if your sleep and meals match up with this, and make changes to your daily routine if they don’t. ‍ ## How Does Digestion Affect Sleep? The link between sleep and digestion goes both ways. Your sleep can affect your digestion, but your digestion can also affect your sleep, creating a vicious circle if you get it wrong. ### Digestion Can Keep You Up If you’ve got a digestive issue like GERD or heartburn, your sleep can easily be impacted. Among those with heartburn, [79% get symptoms at night](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/). And among those, 63% say it affects their ability to sleep. And the risk of GERD symptoms in those with insomnia is three times higher than in those with no sleep problems. Reflux may be associated with [wheezing](https://pubmed.ncbi.nlm.nih.gov/12184167/#:~:text=Data%20sources%3A%20Gastric%20emptying%20is,motility%20than%20during%20the%20day.), chronic cough, and sleep apnea — which will all cut into your sleep time. Of course, even when digestion is going well, what you eat can play a role in how you sleep. Sugary snacks before bed — hello, late-night desserts — can spike your insulin and cortisol, keeping you awake. Anything with [caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md) or [alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) in can also keep you up or wake you up during the night. If your body’s still digesting these items, they could cut into your sleep. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/) shows high-caloric food intake 30 to 60 minutes before bed may increase sleep latency (how long it takes to fall asleep) in women. And high fat and carb foods may do the same. ### Digestion Can Wake You Up Once you do fall asleep, digestion can wake you up during the night. Digestion can lower your arousal threshold, meaning you wake up more easily. This means anything from a noise in your house to your [afternoon coffee](https://www.risescience.com/blog/how-long-does-caffeine-last.md) could wake you up in the night. The closer you eat to bedtime, the worse this could be. A [2021 study](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating or drinking within an hour of bedtime was associated with increased wakefulness during the night. Digestive issues can also be to blame. People with [stomach problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) like indigestion or IBS report sleep disturbances more often than healthy people. During sleep, your esophagus becomes more [susceptible to gastric acid injury](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) as you’re swallowing less and producing less saliva. This leads to more acid reflux, and the pain of this could wake you up. There’s also a link between GERD and sleep apnea, a sleep disorder that causes you to stop breathing temporarily throughout the night. It’s thought [58% to 62% of people](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) with sleep apnea have GERD. There’s a further link between a higher body mass index (BMI) and increased episodes of GERD. But [obesity puts you at a higher risk of sleep apnea](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md). And all the sleep loss from GERD and sleep apnea can up your odds of weight gain. Again, what you eat makes a difference, too. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) found a diet low in fiber and high in saturated fat and sugar was associated with waking up more often during the night. And if you enjoy a nightcap, alcohol can cause you to wake up during the night, too. ### Digestion Can Lead to Less Restorative Sleep Even if you manage to fall and stay asleep after a meal, your sleep may not be as restorative as it could have been. If you go to sleep when your body’s busy digesting, blood can get diverted from your brain down to your gut to help get the job done. But this means your brain has fewer resources to do the repair and waste removal it needs to do during sleep. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) shows low-fiber and high-saturated fat and sugar diets are linked to lighter, less restorative sleep. More fiber, on the other hand, is linked to [more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). Plus, digestive issues aren’t exactly a recipe for a restful night’s sleep. For example, IBS is linked to poor sleep. More than [57% of IBS patients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) report abdominal pain and discomfort that wakes them up during the night, and restless leg syndrome is more common in those with IBS. [Those with IBS may also spend more time in the rapid-eye-movement stage of sleep](https://gut.bmj.com/content/41/3/390) (also known as [REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) sleep), which can include more arousals and colon movements, which may disturb sleep. Sleep disturbances for those with IBS may additionally or alternatively be related to a hyperresponsiveness or exaggerated reaction to normal stimuli, rather than actual changes in sleep architecture, [as other research suggests](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/). Finally, research has found lower nighttime melatonin levels may contribute to poor sleep quality in those with the condition. ### Digestion Can Push Back Your Circadian Rhythm Beyond the time you spend in bed, digestion can mess with your sleep in other ways. Zeitgebers (German for time-givers) are external cues that time your circadian rhythms to the outside world. Light is the most powerful one, but meals and exercise are also zeitgebers, so they can change the timing of your circadian rhythms. If you eat a meal very late in the day or at night, you can not only throw your circadian rhythms out of whack, causing digestive issues, you can push back your sleep-wake cycle. We’ve covered more about [sleeping after eating](https://www.risescience.com/blog/sleeping-after-eating.md) here. ‍ ## How to Improve Digestion? As well as sleeping on the right side (which ironically may be the left), there are other things you can do (both in and out of bed) to help digestion. ### 1\. Meet Your Sleep Need Use RISE to find out your individual sleep need and aim to meet this number each night. To help you fall and stay asleep each night, focus on your sleep hygiene. Sleep hygiene is the name for the set of daily behaviors you can do to help you get enough sleep each night. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid bright light in the evenings:** Light suppresses your [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production, your body’s sleep hormone, and it can keep you up past bedtime. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, big meals, intense physical activity, and alcohol too late in the day:** All four can keep you up or wake you up during the night. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). If you can’t meet your sleep need at night — either due to digestive issues or something else — try taking naps during the day to keep your sleep debt low. Check RISE for the best time to nap to avoid messing up your nighttime sleep. RISE can tell you when to do 20+ sleep hygiene habits each day at the right time for your circadian rhythm. ### 2\. Eat Meals Two to Three Hours Before Bed ![RISE app screenshot showing you when to have your last large meal of the day.l](/assets/66fc5ce2f0ad9d64baa34d4c_625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your final meal of the day. This key sleep hygiene habit deserves its own mention. While it’s not always possible, aim to be done with your final large meal of the day at least two to three hours before bed. In those two to three hours, avoid laying down while watching TV or reading, as this can slow your digestion. Sit up instead. And when choosing your meals — especially if they are close to bedtime — avoid caffeine, alcohol, and sugary and spicy foods, which can disrupt your sleep and trigger digestive issues. If you find yourself [hungry at bedtime](https://www.risescience.com/blog/why-am-i-always-hungry.md) and hunger pangs are keeping you up, reach for a small snack, rather than a large meal. Try an apple, peanut butter, greek yogurt, or cottage cheese. If this regularly happens, take a look at your diet and make sure you’re eating large enough meals throughout the day and eating a balanced diet of fruits, veggies, and complex carbs. RISE can remind you when to finish up dinner each day. ### 3\. Stay in Sync with Circadian Rhythms Keep your gut — and everything else — working as it should by staying in sync with your circadian rhythms. Here’s how you can do that: * **Eat meals at roughly the same times each day, and during the day:** This will keep your gut’s circadian rhythms in check, helping it digest the food better. * **Keep a consistent sleep schedule:** Go to sleep and wake up at roughly the same times each day, even on weekends. Regular sleep patterns will keep your master clock in check, which will help keep everything else running smoothly. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. By harnessing your natural melatonin, you should find it easier to fall and stay asleep. Your circadian rhythm weakens with age, so it’s even more important to keep meal and sleep times in sync as we get older. Check RISE to see a prediction of your circadian rhythm each day and the timings of your Melatonin window. ### 4\. Consider Time-Restricted Eating Time-restricted eating means you eat all of your meals for the day within a certain time frame. While more studies need to be done to find the ideal window, a [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) on the topic states eating within a 12-hour or smaller window can support good health. That would mean eating breakfast at 8 a.m., for example, and being done with dinner by 8 p.m. This would be ideal if you then went to bed at 10 p.m. at the earliest to give your body time to digest. Intermittent fasting is often more restrictive, but it doesn’t have a set definition. It often involves eating within a smaller time window and sometimes also restricting your calories. This may be within a 12-hour window, but it’s often 10, eight, or even less. [Research from 2021](https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-052020-041327) suggests intermittent fasting can help: * Promote weight loss * Decrease blood pressure * Improve insulin resistance * Reduce oxidative stress * Improve diversity of the gut microbiome (which may help digestion) ### 5\. Other Useful Tips for Better Digestion Beyond sleep and meal times, here’s what you can do during the day to improve your digestion: * **Go for a post-dinner walk:** Exercise can not only help you drift off more easily and keep your weight in check, it can promote digestion. A post-dinner walk has been shown to reduce [GERD symptoms](https://ecommons.aku.edu/cgi/viewcontent.cgi?article=1012&context=pakistan_fhs_mc_med_gastroenterol) and can help you [control your blood sugar](https://link.springer.com/article/10.1007/s40279-022-01808-7). Knowing you want to go for a post-dinner walk may even be the reminder you need to eat earlier in the day. * **Eat smaller meals and eat slowly:** If indigestion or acid reflux keeps you awake, try eating smaller, more frequent meals and eating more slowly. * **Manage your stress:** Stress can cause bloating, diarrhea, constipation, and a whole host of digestive issues like IBS. It can also keep you up at night. Feeling anxious? Here’s [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md). * **Improve your gut health:** The better shape your gut is in, the better it’ll be able to digest your meals. Promote healthy gut bacteria by eating a diverse diet including prebiotics (like fruits, veggies, and whole grains) and probiotics (like kimchi, yogurt, and sauerkraut). * **Speak to your healthcare provider:** Seek medical advice if you think you have a food intolerance, a medical condition like IBS or GERD, or if your digestive troubles are seriously impacting your quality of sleep or quality of life. ## Focus on Sleep in General for Digestion Although there’s some evidence that sleeping on your left is better for digestion, there’s not enough research to say for sure. We say, for optimum digestive health, you should focus on getting enough sleep (in any position), eating your final meal of the day two to three hours before bedtime, and staying in circadian alignment. To help, the [RISE app](https://www.risescience.com/.md) can remind you when to have your last meal of the day. It can also predict your circadian rhythm, so you can easily sync up your sleep and meals to it, and keep track of your sleep debt, so you can make sure you’re getting enough sleep in general. By focusing on better sleep, you’ll have a knock-on effect with better digestion and better next-day energy levels, mood, and overall health. ## FAQs ### What's the connection between sleep loss and digestion? Lack of sleep can cause poor digestion, including upper abdominal pain, nausea, reflux, diarrhea, and constipation. Not getting enough sleep has also been linked to gastrointestinal diseases like irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD). ### Why does my stomach hurt when I don’t get enough sleep? Lack of sleep can cause poor digestion, including upper abdominal pain and discomfort. Not getting enough sleep can also cause nausea, reflux, diarrhea, constipation, and gastrointestinal diseases like irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD). ### Do you digest food faster awake or asleep? You digest food faster awake as many parts of your digestive system slow down during sleep. Things can also slow down when you lay down as gravity won’t be helping food move through your intestines as it does when you sit or stand up. ### How to improve digestion while sleeping? To improve digestion while sleeping, try lying on your left side. Gravity will help food move through your intestines. Laying on your right side, back, or stomach can increase your odds of reflux. Getting enough sleep and sleeping at the right times for your body clock will also help improve digestion. ### What sleeping position helps digestion? Sleeping on your left can help digestion as gravity will help food move through your intestines. Laying on your right side, back, or stomach can increase your odds of reflux. Getting enough sleep and sleeping and eating at the right times for your body clock will also help improve digestion. ### What should I do if digestion wakes me up at night? If digestion wakes you up at night, try eating your final meal two to three hours before going to bed. During this time, make sure you’re sitting or standing up to aid digestion. Getting enough sleep overall and eating and sleeping at the right times for your body clock will also reduce digestive issues that could wake you up in the night. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: The Best Side to Sleep on According to Science published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-side-to-sleep-on domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # The Best Side to Sleep on According to Science Published 2023-03-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping on left side and man sleeping on right side which are two sides to sleep that offer benefits](/assets/64088e04eb439befea7616a6_best-side-to-sleep-on-n.avif) Sleep is important for your health, but which side exactly should you be sleeping on for concerns like your heart health, digestion, acid reflux, sleep apnea, and more? For some health issues, there’s no one sleeping position that’s better than another. But for others, science has found a potential winner, and your sleeping position may be able to make a difference to your symptoms and how well you sleep at night. Below, we’ve rounded up everything we know about the best side to sleep on. Plus, we explain why, in most cases, you’re far better off focusing on sleep hygiene over position to get the best night’s sleep possible. Sleep hygiene will help you fall and stay asleep more easily, whichever position you use. We’ll dive into how the [RISE app](https://www.risescience.com/.md) can help you nail this. ‍ [What is the best side to sleep on?](#best) [What’s the worst sleeping position for you?](#worst) [Is sleeping position important?](#sleeping) [How to sleep comfortably on your side?](#comfortably) [How to train yourself to sleep on your side?](#train) [How to get better sleep?](#better) ‍ ## What’s the Best Side to Sleep on? Here’s the best sleeping position for common health worries. ### For Digestion Side: Left side. Why? More research needs to be done, but it seems the left side is best for digestion. When you’re on your left, gravity can help move food along from your small intestine to your large intestine. Sleeping on your side or back may be best if you’re bloated or have stomach pain, as this avoids putting pressure on the [painful stomach](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) area. Even better than your left side is sitting or standing up, though. This reduces the risk of heartburn and means food can travel better through your digestive system compared to being horizontal. Try sitting or standing, instead of laying down, after meals. A lack of sleep can tank your digestion, however. It’s been linked to [upper and lower GI symptoms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642899/), diarrhea, and constipation. Sleep deprivation has also been linked to more serious [digestive conditions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) like irritable bowel syndrome ([IBS](https://www.risescience.com/blog/how-to-sleep-with-ibs.md)) and inflammatory bowel disease (IBD). So, while the left side may be the best side, if you can’t get the sleep you need on your left, don’t sacrifice shut-eye for it. We’ve covered more on the [best side to sleep for digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) here and [how to improve gut health naturally](https://www.risescience.com/blog.md) here. ### For Acid Reflux and GERD Side: Left side. Why? Acid reflux happens when stomach acid washes up into your esophagus. When this happens chronically, you may have gastroesophageal reflux disease (GERD). Acid reflux and GERD can cause heartburn, stomach pain, and general discomfort, making it hard to sleep in any position. But, sleeping on your left side may help. When you lay on your left, your stomach is lower than your esophagus, making it harder for stomach acid to rise up into it. [Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found left-side sleeping helped those with reflux have more reflux-free nights. [Sleeping on your right](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292) may make symptoms worse. If you can’t sleep on your left side, try sleeping on your back with your head elevated, which can [reduce heartburn](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1440-1746.2011.06968.x) and the sleep disturbance it causes. We’ve covered more on [how to sleep with acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) here. ### For Lower Back Pain Side: Left or right side. Why? Sleeping on your side, either side, can help reduce lower back pain. One [small study](https://pubmed.ncbi.nlm.nih.gov/26835867/) asked those with lower back pain to sleep on their sides with a pillow between their legs, and those with upper back pain to sleep on their backs with a pillow under their knees. After sleeping in these positions for four weeks, 90% of participants reported significantly less back pain. If you’re a front sleeper, switching to your side may help to reduce back and neck pain, as side sleeping puts less pressure on these areas. If you’re a back sleeper, try elevating your knees with a pillow to help align your spine and [using a pillow to support your neck](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md). Learn [how to sleep with lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) here. ### For Snoring Side: Left or right side. Why? When you’re on your back, gravity can pull soft tissue into your airways, obstructing them and making it more likely you’ll snore. [Research](https://pubmed.ncbi.nlm.nih.gov/12683476/) shows sleeping on your side can reduce both how much you snore and how intense this snoring is. If you can’t fall asleep on your side, try sleeping on your back with your head elevated, which can also reduce snoring. A [2021 study](https://formative.jmir.org/2022/4/e30102/) found sleeping with an adjustable base bed with their head elevated helped snorers reduce their snoring duration, wake up less often during the night, and [get more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). We’ve covered reasons [why you’re snoring all of a sudden](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) here and [how to stop snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) here. ### For Sleep Apnea Side: Right side. Sometimes either side. And sometimes on your back. Why? When you have obstructive [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), your airways close off during the night, temporarily stopping you from breathing. Your brain eventually notices the low oxygen levels and wakes you up to kick-start your breathing again. When you’re on your back, it’s easier for your tongue to fall back and block your airways and for soft tissue to hang down and obstruct your breathing. So, sleeping on your side can reduce how many of these sleep apnea episodes you get each night, and avoiding the back sleeping position may even help [eradicate the condition](https://link.springer.com/article/10.1007/s11325-020-02255-2) in some patients. [Research](https://academic.oup.com/sleep/article/7/2/110/2753324?login=false) shows sleep apnea episodes can happen twice as often when sleeping on your back compared to on your side. This doesn’t happen for everyone, however. Some have what’s called position-dependent sleep apnea. This is defined as a difference of 50% or more in apnea index (the measure of sleep apnea severity) between back sleeping and non-back sleeping. It’s thought about [56% of patients](https://link.springer.com/article/10.1007/s11325-012-0683-5) have position-dependent sleep apnea. The [higher your BMI](https://europepmc.org/article/med/19630360) and the more severe your sleep apnea, the less likely you are to have position-dependent sleep apnea. (You can learn about [sleep apnea and weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) here). More research needs to be done, but sleeping on your right side in particular may help to reduce symptoms of sleep apnea more than sleeping on your left. One [study](https://pubmed.ncbi.nlm.nih.gov/21678115/) found right-side sleeping decreased the amount of sleep apnea events in those with moderate to severe levels of the disease. While back sleeping is usually advised against if you have sleep apnea, if you’re sleeping with a full-face continuous positive airway pressure (CPAP) machine, it may be the only position you can sleep in. Special pillows can make side sleeping with a full-face CPAP machine easier, or you may be able to use a nasal CPAP machine instead, which is easier to lay on your side with. Speak to your healthcare provider about [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) and the best treatment for you. To dive deeper, check out [what sleep position is best for sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) here. ### For Heart Health Side: Left or right side, although more research needs to be done. Why? The jury’s still out on the best side to sleep on for heart health. Those with [heart failure](https://pubmed.ncbi.nlm.nih.gov/29648700/) may naturally prefer sleeping on their right side, as they can experience pain and discomfort when on their left side. On the other hand — or side — sleeping on your left may help blood flow better back into the heart, as you’re not putting pressure on the right side where this happens. Most of the time, getting enough sleep is going to be much more important than sleeping position when it comes to heart health. ### For Brain Health Side: Left or right side. Why? More research needs to be done, but sleeping on your side may help your brain clear out waste more effectively, helping to lower your risk of conditions like Alzheimer’s disease. [Research](https://www.jneurosci.org/content/35/31/11034) in rats found glymphatic transport (or the removal of brain waste) was most efficient when sleeping on the side, compared to sleeping on the back or on the front. Getting enough sleep is vital for brain health, though. So, don’t sacrifice shut-eye if you can’t fall asleep on your side. While sleeping on your side may be the best position for your brain, sleeping on your back may be better than the front, according to the research in mice. ### When Pregnant Side: Left side. Or potentially either side. Why? Sleeping in any position can be hard when you’re pregnant. Sleeping on your left is sometimes recommended for pregnant women, though. [Research from 2020](https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1002/ijgo.13096) found sleeping on your left was associated with a lower heart rate and higher heart rate variability — the variation in time between each heartbeat. Higher variability is usually a sign of heart health. But more research needs to be done to know for sure whether the left is better than the right side. A [2019 meta-analysis](https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(19)30054-9/fulltext) found going to sleep on the left or right appears equally safe. Back sleeping is usually advised against as it compresses the [inferior vena cava](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309362/) vein, which can cause high blood pressure for you and reduced blood flow to the baby. The meta-analysis above found back sleeping was linked to late stillbirth. Sleeping on your front in the later stages of pregnancy is usually advised against, too — and most likely impossible anyway. If you find side sleeping uncomfortable, try sleeping with a pregnancy or full-body pillow to take pressure off your joints and back. If you’re expecting, learn more about [how to sleep when pregnant](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) and [how to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md). When healing from a [c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md), sleeping on your side, back, or on your back with your head elevated may be best. ### For Skin Side: On your back. Why? When you sleep on your front or on your side, your skin is smooshed into your pillow, which can cause fine lines and wrinkles. You might have noticed “sleep lines” when you wake up, showing how squashed your skin has been during the night. Sleeping on your back means nothing is tugging on your skin in your sleep. If you’re a side sleeper, invest in a silk pillowcase. This can reduce the friction and tugging a normal pillowcase causes. Want to forgo a pillow altogether? We cover the[pros and cons of sleeping without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) here. Beyond wrinkles, sleeping on your back may also help [keep your skin clear](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) as your pillowcase can absorb oil and dirt and transfer this to your skin. The best way to look after your skin is to get enough sleep overall, though. We’ve covered [how to prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) here and [how to get clear skin overnight](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) here. ### Leg Cramps Side: Any position where your toes aren’t pointed away from you. Why? When your toes are pointing away from you, your calf muscles are shortened and this may trigger leg cramps at night. Whichever position you choose, try to sleep with your feet flat. This could mean on your side, on your front with your feet hanging off the bed, or on your back with a pillow propping up your feet. We’ve covered more on the causes and treatments for [leg cramps at night](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) here. ### On Your Period Side: Left or right side. Why? [Getting enough sleep on your period](https://www.risescience.com/blog/insomnia-before-period.md) can sometimes feel impossible with cramps, bloating, hormones, and anxiety all potentially keeping you awake. Sleeping on your side may help. Sleeping in the fetal position — on your side with your knees tucked slightly in — can help relax your abdominal muscles and ease cramps. Side sleeping may also help reduce leakage as blood is less likely to fall forward or backward. Even just knowing you’re less likely to leak may help ease anxiety about it and help you drift off. Need more sleep tips for this time of the month? We’ve covered [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) here. ### Postnasal Drip Side: On your side or with your head elevated. Why? Postnasal drip is when mucus gathers at the back of your throat. It can cause congestion, a cough, or a sore throat, and interfere with your breathing at night. Sleeping on your side or sleeping with your head elevated will help keep your airways open and stop mucus from building up as much at the back of your throat. ### For Allergies Side: Left or right side. Sleeping on your side may help keep your airway open while you sleep and can promote nasal breathing, which will help filter out allergens. Sleeping on your back with your head elevated is the best position to sleep with allergies. When your head is elevated, gravity can help drain congestion away, helping you breathe more easily. Prop your head up on some extra pillows. Or try sleeping in a recliner or on an adjustable bed with the head propped higher. The idea is to keep your blood flowing down away from your sinuses and to help keep your sinuses more open. We've covered [why allergies are worse at night](https://www.risescience.com/blog/allergies-worse-at-night.md) and [how to fight allergy fatigue](https://www.risescience.com/blog/can-allergies-make-you-tired.md) here. ### For Aging Side: Any position that helps you get enough sleep. Why? There’s no one position that’s best as we get older. You may develop health conditions that require you to sleep on your left side (like GERD) or on either side (like sleep apnea). But if not, finding a comfortable position is the most important thing. As we age, sleep is harder to come by. And you don’t want joint issues waking you up or a bad back stopping you from falling asleep. Focus on finding the position that lets you get the most sleep possible. Experiment with pillow positioning to take pressure off your joints and keep your spine aligned. ### For Weight Loss Side: Any position that helps you get enough sleep. Why? [Sleep and weight](https://www.risescience.com/blog/sleep-and-weight-loss.md) are closely linked. When you don’t get enough sleep, you eat more calories, burn fewer calories, gain weight, and struggle to lose excess weight you already have. So, the best sleep position for weight loss is the one that helps you get enough sleep. One caveat to this is if you’re overweight, you’re more likely to snore and have sleep apnea. And sleeping on your side may help to reduce the symptoms of both. We’ve covered more on [sleeping positions to lose weight](https://www.risescience.com/blog/sleeping-positions-to-lose-weight.md) here. ‍ ## What’s the Worst Sleeping Position for You? Ultimately, the worst sleeping position for you is the one that stops you from getting the sleep you need. If laying on your left means you can’t fall asleep because shoulder pain is keeping you up, it’s not the best position for you. But, assuming you can sleep in any position, you might want to avoid sleeping on your front. Stomach sleeping puts a lot of pressure on your back, neck, and shoulders. If you have indigestion, cramps, or bloating, it may cause pain and discomfort as you put weight on your stomach. And if you have lower back pain or you’re in the later stages of pregnancy, it’s advised you avoid stomach sleeping altogether. If you’re a stomach sleeper and really can’t sleep in any other position, here’s how to make it better for you: * Use a thin pillow (or sleep without a pillow) to keep your head in line with your spine. * Put a thin pillow under your hips to keep your spine in a neutral position. * Keep your legs straight and neutral, rather than bent and twisted. * Avoid tucking your arms under your pillow and try sleeping with them by your sides to avoid putting pressure on your shoulders. * Switch which way you face throughout the night to avoid neck stiffness. ‍ ## Is Sleeping Position Important? ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. The position you sleep in can affect your sleep, and therefore your energy levels, mood, and overall health and well-being. And the right position may offer pain relief if you’re suffering from cramps, acid reflux, or lower back pain. So, it is important. But, if you’re uncomfortable in a certain position and can’t drift off, you’re not going to get the sleep you need. And that is a bigger problem. We argue, while sleep position is important, sleep hygiene and meeting your sleep need are much more important. Sleep hygiene is the set of daily behaviors you can do to get a good night’s sleep. If your sleep hygiene is poor, you may struggle to fall asleep in any position and may wake up during the night. Your sleep need is the individual amount of sleep you need each night. It’s determined by genetics, just like height and eye color, and it’s different for everyone. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. If you’re not meeting your sleep need at night, it doesn’t matter which position you’re sleeping in, you’re still going to struggle with a lack of energy, poor focus, and a low mood the next day — not to mention the long-term health impacts of sleep deprivation. Your sleep posture, therefore, isn’t going to make or break your sleep or health. And it’s not going to give you the same health benefits as getting a full night’s sleep with good sleep hygiene will. These are the things that make the biggest difference to your energy and health, and these are the things you should focus on first. There’s one final thing: anxiety is the enemy of sleep. It can easily keep you up long into the night. So, if you’re worried about the right sleeping position, or stressed about rolling onto your front in the night, this anxiety can keep you up and do more damage than the “wrong” sleep position itself. The bottom line? The best side to sleep on is whichever side helps you meet your sleep need. And we say you’re far better off focusing on sleep hygiene to get a better night’s sleep than worrying about sleep positions (unless you have a health condition, of course). The RISE app can work out your individual sleep need based on a year’s worth of phone use behavior and proprietary sleep-science-based models. You’ll get a number to aim for each night in hours and minutes. RISE can also guide you through 20+ sleep hygiene habits and when exactly to do them each day to make them more effective. We’ll cover more on what to do next. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## How to Sleep Comfortably on Your Side? Sleeping on your side may be the best for your health, but it’s not always easy. Here’s how to make side sleeping work for you: * Use a thicker pillow to keep your head in line with your spine. * Sleep with a pillow between your legs to keep your spine aligned. * Buy a medium-firm mattress that doesn’t put too much pressure on your joints. If you experience shoulder or hip pain, you may need a softer mattress. * Swap sides throughout the night if you get shoulder pain on the side you’re sleeping on. * Tuck your knees in slightly, rather than having them dead straight, to reduce pressure on your back and support the natural curve of your spine. We’ve covered more on [proper pillow positioning for sleeping](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) here. ‍ ## How to Train Yourself to Sleep on Your Side? Whether you’re a diehard back sleeper who’s been told to sleep on your side, or you manage to drift off on your side only to wake up on your stomach, positional therapy could help. Positional therapy is anything that keeps you sleeping in the right position. It includes: * Special pillows that encourage side sleeping * A vest or belt with a hard shape on the back that makes back sleep uncomfortable or impossible * A device that vibrates when you roll onto your back * Foam wedges that stop you from rolling onto your back [Positional therapy](https://link.springer.com/article/10.1007/s11325-012-0683-5) is often used for people who snore or who have sleep apnea. Outside of special pillows and devices, you could ask your partner to gently roll you onto your side if they catch you sleeping on your back during the night. Or use firm pillows to stop you from changing positions in the night. You can also experiment with the best pillow and [best mattress for you](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) to ease pain on pressure points and make side sleeping more comfortable. And, most importantly, don’t stress too much if you wake up in a different position. Getting enough sleep overall is more important than getting it on the “right” side. ‍ ## How to Get Better Sleep? ![RISE app screenshot showing you when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to stop drinking coffee and alcohol, working out, and eating for better sleep. Whether you’re sleeping on your left or staying a firm front sleeper, the secret to getting a good night’s sleep is sleep hygiene. Here’s what to do: * **Get bright light first thing:** Get at least 10 minutes of light as soon as possible after waking up, and 15 to 20 minutes if it's overcast or you’re getting light through a window. This will reset your body clock for the day and help you feel sleepy come bedtime. * **Avoid light close to bedtime:** Bright light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) and can keep you up in the evening. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** These common sleep disruptions can keep you up or wake you up during the night. * **Do a calming bedtime routine:** Do relaxing low-stress activities in the run-up to bedtime like reading, yoga, journaling, or listening to music. Try RISE’s audio guides, which walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Create the perfect sleep environment by setting your thermostat to 65 to 68 degrees Fahrenheit, using blackout curtains, and wearing [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep habits each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Get the Sleep You Need in Any Position The side you sleep on can be important, especially if you have a health condition. But what’s even more important is meeting your sleep need each night. So, we say, whichever side helps you get the most sleep is the best side to sleep on for you. To help you fall asleep in any position, maintain excellent sleep hygiene. The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits to make falling and staying asleep easier. This’ll make meeting your sleep need easier each night, and in turn, be one of the best things you can do for things like your digestion, brain health, skin, and weight — not to mention your energy and overall health and wellness. ## FAQs ### What is the healthiest sleeping position? Sleeping on your side may be healthiest for your heart, brain, digestion, and if you snore, have sleep apnea, lower back pain, or you’re pregnant. But the healthiest sleeping position is the one that helps you get enough sleep each night. ### Which side is best to sleep on? Left or right? Sleeping on the left side may be best for acid reflux and digestion, and when pregnant. Sleeping on the right side may be best for heart health. And sleeping on either side may be best for brain health, and if you snore, have sleep apnea, or have lower back pain. But the best side to sleep on is the side that helps you get enough sleep each night. ### Best side to sleep on for heart More research is needed to know the best side to sleep on for your heart health. Laying on your left may help blood flow better back into the heart, but those with heart failure may find it uncomfortable. Most of the time, getting enough sleep is going to be much more important than sleeping position when it comes to heart health. ### Best side to sleep on when pregnant The best side to sleep on when pregnant may be the left. It’s linked to a lower heart rate and a higher heart rate variability, both of which are signs of heart health. But some research says either side is equally healthy. Sleeping on your back may increase stillborn risk, and sleeping on your front in the later stages of pregnancy is usually advised against (and impossible). ### Best ways to sleep on your side The best ways to sleep on your side include using a thicker pillow that keeps your head in line with your spine, sleeping with a pillow between your knees to keep your spine aligned, and using a medium-firm mattress to take pressure off your joints. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Best Sleep App for Apple Watch? The RISE App published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-sleep-app-for-apple-watch domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Sleep App for Apple Watch? The RISE App Published 2024-04-30 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * **RISE is the best sleep-tracking app for Apple Watch** because it calculates how much sleep you need and tracks sleep debt and circadian alignment—two metrics that make the biggest impact on how you feel. * **RISE integrates seamlessly with Apple Watch**, pulling sleep-tracking data from your watch and offering an Apple Watch app and complication that deliver personalized insights and daily reminders directly to your wrist. * **Apple’s native Sleep app tracks sleep**, **but it lacks personalized insights**, and many third-party apps are either inaccurate or don’t focus on the metrics proven to improve how you feel. You want to improve your sleep and energy levels, but your Apple Watch just isn’t cutting it. There are third-party Apple Watch apps out there to help, but many of them aren’t much more useful than your watch alone. The RISE app is different. RISE tracks key metrics proven to make a difference to your energy levels and gives you daily advice, based on your own biology, to help you get better sleep and more energy. Below, we’ll dive into what to look for in a sleep-tracking app for the Apple Watch and how RISE can help. ## Buyer’s Guide: How to Find the Best Sleep App for the Apple Watch Here’s what to keep in mind when choosing a sleep app for the Apple Watch: * **Does the app have an Apple Watch app?** This one sounds obvious, but many sleep-tracking apps don’t come with Apple Watch apps or complications. * RISE has a dedicated Apple Watch app and complication to make the most of your Apple Watch. * **Does the app focus on the right metrics?** Research shows sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock) are the two biggest factors affecting how you feel. Apple Watch’s own sleep tracking doesn’t focus on these metrics, nor do many sleep apps. * RISE focuses on sleep debt and circadian alignment and puts these metrics front and center in the app on your phone and on your watch. * **Does the app help you improve those metrics?** You probably want to track your sleep because you want to do something about it. Apple Watch and many apps that work with it don’t give you any advice on improving your sleep or energy levels. * RISE gives you personalized advice — based on your own circadian rhythm and how much sleep you personally need — to help you lower your sleep debt and get in sync with your circadian rhythm. You’ll get this advice on the RISE app on your phone and on your watch. * **Does the app come with any other useful features?** Sleep sounds, heart rate tracking, a smart alarm, audio recordings — there are many additional features to look out for, some more useful than others. When looking for a sleep app for the Apple Watch in particular, look out for features that take advantage of the Apple Watch itself, rather than just being a standalone sleep-tracking app on your phone that pulls data from your watch. * RISE has sleep sounds, a smart alarm, a suggested wake and bedtime, and features like personalized sleep hygiene notifications delivered to your wrist. You can check your sleep debt and upcoming energy predictions from your watch and set your alarm from your watch as well. * **How much does the app cost?** Consider prices, subscription models, and free trial periods when comparing sleep apps for your Apple Watch. * RISE costs $69.99 a year, which works out at $5.83 a month. There’s a seven-day free trial in which you can find out how much sleep you need and see how much RISE can help you improve your sleep and energy in just one week. * **Does the app have good reviews?** See what others think of any app you’re considering. Look for positive reviews, awards, and recognitions. * RISE has thousands of 5-star reviews, industry awards and recognitions, including from Apple itself. * **Does the app need an Apple Watch to work?** Some sleep tracker apps don’t work without an Apple Watch. This means if you forget to wear or charge your watch (battery life can be an issue), or you simply want a night off wearing a smartwatch to bed, you’ll lose out on sleep data. You might also want to change wearables in the future. * If you don’t wear your Apple Watch, RISE automatically tracks your sleep through tappigraphy, or phone use. RISE syncs with your Apple Watch — of course — but also other wearable devices should you change up your devices in the future. It syncs with Garmin, Fitbit, and Oura Ring directly and devices like [Whoop](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md)and Eight Sleep indirectly through Apple Healthkit. ![RISE app's energy insights on watch](/assets/66eca3f3e97c2e2f61429df5_662e65945929da68bfa8d92c_Frame_20190-3_result.webp) See RISE’s sleep and energy insights on your Apple Watch. ## What Metrics Does RISE Track? Here’s what the RISE app tracks — and doesn’t track — and how this works with your Apple Watch. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. Alongside circadian alignment (more on that soon), it’s one of the biggest factors affecting how you feel and perform. The lower your sleep debt, the better your energy, productivity, mood, health, and performance. RISE works out your sleep debt by calculating how much sleep you need — known as your sleep need — and comparing this to the hours of sleep you get each night. Sleep debt is then measured over 14 nights for an accurate representation of how past sleep affects today’s energy levels. Sleep debt tracking is something many sleep trackers — including Apple Watch — don’t do. Those that do (like [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md)), don’t do it accurately as they use generic guidelines or self-set sleep goals to work out your sleep need. Apple, for example, lets you choose your own sleep goal with the default being eight hours. But we don’t all need [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md). For example, among 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. RISE works out your sleep need based on a year’s worth of your phone use behavior and sleep science algorithms. You’ll get a number unique to you. ![The RISE app can tell you how much sleep you need.](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. RISE then tracks your sleep duration via one of four methods: * **Data from wearables:** When you wear your Apple Watch (or a Garmin, Fitbit, or [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md)if you decide to switch things up in the future), RISE pulls your sleep data from the wearable. * **Tappigraphy:** Phone use, which may be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than movement. * **Acoustic sleep monitoring:** Sound from your phone's microphone. * **Mattress-based actigraphy:** Movement from your phone’s accelerometer. If your Apple Watch runs out of battery or you leave it at home when traveling, RISE will automatically use tappigraphy to track your sleep. Instead of complicated graphs, overly detailed sleep reports, or not-that-useful sleep trends, you’ll get one clear sleep debt number to focus on. You can view your sleep debt number in the RISE app, on a widget on your iPhone home screen, on your iPad, or on your Apple Watch. This helps you plan your day, knowing whether you should schedule a nap or an early night to catch up on sleep. ![Image of RISE app tracking sleep debt on phone and watch](/assets/66eca3f3e97c2e2f61429df9_662e666143a4ccf1e0401fea_Rise_phone_and_watch_result.webp) RISE tracks your sleep debt. ### Circadian Alignment Circadian alignment, where your body's internal clock is in sync with environmental cues like light and dark, supports consistent sleep timing, better sleep, and low sleep debt. You can get out of sync by having an irregular sleep schedule — among other things — and syncing up can improve your sleep, energy, performance, and health. Syncing up with your circadian rhythm also involves syncing up your tasks to match your natural [fluctuations in energy](https://www.risescience.com/blog/low-energy.md) throughout the day. This can boost your productivity. Just like with sleep debt, Apple Watch and many apps that work with it — like [SleepCycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) — don’t tell you anything about your circadian rhythm. Apple Watch’s native Sleep app shows you information about your sleep consistency and gives you a recommended bedtime, but this is based on your self-set sleep goal and sleep schedule, and may not be what your body really needs. RISE predicts the timing of your circadian rhythm each day so you can get and stay in sync with it. To do this, RISE uses your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense. You’ll find out when your body wants to wake up and go to sleep and when you’ll have peaks and dips in energy across the day. View these on the RISE app on your phone or, with the RISE complication, at a glance on your Apple Watch face. You’ll know whether to do focused deep work, take a nap, or wind down for bed, depending on your circadian rhythm. You can tap for more energy insights to plan further ahead in your day. **We cover more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISe app on watch predicting circadian rhythmn](/assets/66eca3f3e97c2e2f61429dec_662e66de3480e9da2b8c53b1_complication_result.webp) RISE predicts your circadian rhythm each day. ### Time Spent in Sleep Stages Apple Watch and apps like SleepCycle track the amount of time you spend in the different stages of sleep: deep sleep, REM sleep, and light sleep. Although, Apple calls light sleep “core sleep” — a nod to how this sleep stage is just as important as the others. This sounds like a useful feature, but, unfortunately, it’s not all it's cracked up to be. Research suggests the amount of time you spend in different sleep stages doesn’t really impact how you feel during the day. There are no set guidelines for how long to spend in each sleep stage, and the ideal amount will be different for everyone and changes nightly. So, tracking won’t help you get enough of each sleep stage, but getting [enough sleep overall](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) on a regular schedule (aka low sleep debt and circadian alignment) will. Even if tracking was useful, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers aren’t that accurate at figuring out which sleep stage you’re in. Even in polysomnography (sleep studies), experts agree on results only [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. If you’re interested purely from a curiosity point of view, RISE pulls Apple Watch’s built-in sleep stage tracking into the app, so you can view sleep stage data alongside RISE’s sleep tracking. ### Sleep Quality Apple Watch’s native app tracks your sleep quality, as do many apps that integrate with it, like Sleep++, Pillow, and SleepWatch. Again, this sounds useful to track, but there are a few problems. Firstly, there isn’t an agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Sleep trackers use their own scoring systems to give you an opaque sleep score based on multiple metrics. This makes it hard to know how to improve the score, and improving the metrics the score is based on may not even make a difference to your sleep and energy levels in the first place. How *you* feel about your sleep has been [shown](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) to make a difference, though. This is why you can self-rate your sleep quality in the RISE app. You’ll get a reminder on your Apple Watch 90 minutes after you wake up. This should give you enough time to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (grogginess) for a more accurate rating. **Heads-up:** Time spent in sleep stages and sleep quality can’t help diagnose sleep disorders like insomnia or sleep apnea. Sleep debt can show sleep loss and Apple Watch’s blood oxygen levels can signal sleep apnea, so you can bring these metrics to a doctor or sleep specialist. ## How Does RISE Improve Your Sleep and Energy? RISE — both on your phone and Apple Watch — can improve your sleep and energy, and, let’s face it, this is probably why you’re looking for a sleep app to begin with. Here’s how RISE can help: * **20+ sleep hygiene reminders:** These are the good sleep habits that help you get a full night’s sleep. RISE tells you the best time to do each one based on your circadian rhythm. You can get notifications to your phone or Apple Watch. Learn when to have your final coffee, when to get and avoid bright light, and when to finish up dinner by each day. * **Sleep sounds and guided relaxation exercises:** Listen to [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) or nature sounds and follow diaphragmatic breathing and progressive muscle relaxation exercises to wind down and drift off faster. * **A prediction of your energy levels across the day:** See when your energy peaks and dips will be each day. Get insights on your watch, so you can quickly adjust your day to match. You’ll know when you’ll be at your most productive and when you’re better off taking a break or a nap. * **A smart alarm clock:** As you’re setting your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), RISE will tell you if your wake-up time will add to your sleep debt. Set your alarm from your Apple Watch and get woken up by gentle watch vibrations. * **Recommended sleep and wake times:** Follow these recommendations for an easier time falling asleep and staying in sync with your circadian rhythm. You can also use RISE’s circadian rhythm insights to shift your sleep patterns to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) faster. ![RISE app's smart alarm on watch and phone](/assets/662e6551fdd81829455b55a0_PPLrfNrQWkKGMEGqRvmYfiG5WhJXwmUZs_7EHwKIEiw1zBwKYZdQR3XcfWBe48k3vfB8i59zWPBfucU-xQs6QBAvCtPfAUge-QZhcT9Damoju50Dqr3jRf7dQG67Cs_TNNZLu2h_Adn_LJRM.png) RISE’s smart alarm tells you if your wake time will add to sleep debt. ## Other Features of RISE Here are more ways RISE can help you improve your sleep and energy: * **Partner Connect:** Sync up with a partner or friend and keep each other on track. * **Calendar integration:** See your energy peaks and dips in your calendar and plan your day to match. * **Access RISE on other devices:** Beyond your phone and Apple Watch, see RISE’s insights and advice on your iPad or an iPhone home screen widget. * **Syncing with wearable devices and sleep apps:** We know you’re using an Apple Watch now, but should you want to change devices in the future, RISE syncs with Garmin, [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), and [Oura Ring](https://www.risescience.com/blog/best-oura-ring-alternative-for-sleep.md) directly and with devices like Eight Sleep Mattress and [Whoop](https://www.risescience.com/blog/best-whoop-alternative-for-sleep.md) indirectly through Apple HealthKit. You can also pair RISE with [sleep apps](https://www.risescience.com/blog/alternatives-to-rise-sleep-app.md) like Sleep Cycle and AutoSleep. These complement what the Apple Watch can do. Useful features include Sleep Focus (a wind-down period before bed when notifications are silenced), workout and respiratory rate tracking, smart notifications, and — of course — it’s a watch. Plus, the upcoming Apple Watch Series 10 may be able to detect signs of [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) by tracking snoring, breathing rate, heart rate, movement, and sleep patterns. **If you want to have a sleep tracker that works just as well with Apple Watch as it does without it, we’ve covered the** [**best trackers without a watch**](https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## RISE Cost RISE costs **$69.99 a year**, which works out at **$5.83 a month**. You’ll get access to all of RISE’s features with no hidden costs. As you don’t need an Apple Watch — or any other wearable — to use RISE, you can access all of RISE’s insights and tracking even if you decide to stop using your Apple Watch in the future. RISE has a **seven-day free trial** so you can take the app for a test drive. During this free trial, you’ll find out: * Your sleep need * How much sleep debt you have * Your daily circadian rhythm predictions You can see for yourself how RISE’s suggested bedtime, smart alarm, and sleep hygiene reminders sent straight to your Apple Watch can improve your sleep and energy. The biggest difference comes from consistently keeping sleep debt low and staying in sync with your circadian rhythm, but 80% of RISE users feel more energy within five days! **We dive into** [**whether RISE is worth it**](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) **here (spoiler: we think so!).** ## RISE Reviews Thousands of users love RISE and the RISE Apple Watch app: * “I’ve been using RISE for a month and it has been the best month of my life. I feel **more energetic, calm, and positive**. Sleep is more crucial than I thought. RISE helped me to understand and respect my body, my mind, and my energy cycles…This app actually makes your **Apple Watch and iPhone very useful tools for your well-being**.” [Read the review](https://appfollow.io/app/564260/review/325000353?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “Apple Watch can do a lot of health stuff, but I think RISE is super useful for people who just want to know when to focus. It gives me great insight on **when I’ll be** **most focused** and when I need to take a break.” [Read the review](https://appfollow.io/app/564260/review/351079781?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “Honestly, RISE changed my life, more than a fair price. I’ve tried lots of these apps and this is the best one. **It works really well with sleep tracking on the Apple Watch**.” [Read the review](https://appfollow.io/app/564260/review/344204203?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Beyond the thousands of 5-star reviews, RISE has awards and industry recognition, including from Apple, who nominated RISE for a design award and named it an Editor’s Choice app. Plus, both Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## The Apple Watch Sleep App That Makes a Difference You don’t necessarily need a sleep app for the Apple Watch. Apple Watch’s in-built app is great for tracking time asleep, but it’s not so great when it comes to making changes to get more sleep and energy. That’s where RISE comes in. RISE works out how much sleep you personally need and gives you daily guidance to help you lower your sleep debt and get in sync with your circadian rhythm. It pulls data from your Apple Watch for its sleep tracking and sends you personalized sleep hygiene reminders straight to your wrist. You can view your sleep debt and upcoming energy predictions from your watch, and get woken up with gentle watch vibrations. All this will help you get more sleep and energy to enjoy each day. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: What Is the Best Sleep Tracker Without a Watch? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Is the Best Sleep Tracker Without a Watch? Published 2024-04-01 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You don’t need a watch or wearable to track your sleep with the RISE app. The app can track your sleep through sensors on your phone, which can be more accurate for sleep tracking in certain circumstances. * RISE doesn’t just track your sleep. It focuses on the key metrics of sleep debt and circadian alignment, working out how much sleep you need and giving you advice based on your own biology to get better sleep and more energy. * RISE works great on its own but you can also pair RISE with wearable devices like Apple Watch, Garmin, Oura Ring, or Fitbit to track more health metrics, like workouts. Finding the best sleep-tracking app can feel like a daunting task. Even if you’ve excluded watches from your search, you’re still faced with several options to choose from. To help you decide, look for apps that track and help you improve your sleep debt and circadian alignment (how in sync you are with your circadian rhythm, or body clock). Experts agree these are the two biggest factors affecting your energy levels. That’s where RISE comes in. RISE tracks these two metrics and gives you personalized guidance on how to improve them, helping you get better sleep, more energy, and more productive days. Below, we’ll cover what to look for in a sleep-tracking app and how you can use RISE to get more out of each day (and night). ## Buyer’s Guide: How to Find the Best Sleep App Tracker Without a Watch You’ve decided you don’t want a watch, but there’s much more to consider when looking for the best sleep tracker for you. Here are the key things to ask yourself when choosing a sleep-tracking app: * **Does the app track the right metrics?** Sleep data is interesting, but it’s only useful if it’s tracking metrics that make a difference. There's no clear evidence heart rate, sleep recordings, and sleep quality directly explain how you feel each day. Sleep debt and how in sync you are with your circadian rhythm, on the other hand, are the two biggest factors affecting how you feel and function. Beyond focusing on the right metrics, you’ll want an app that tracks these accurately, working out how much sleep you personally need and not relying on generic sleep guidelines or self-selected sleep goals. * **Does the app help you improve those metrics?** Knowing your sleep debt or the timing of your circadian rhythm is just the first step. You also want a sleep tracker that helps you improve those metrics, so you feel more energy and focus from using the tracker. This is probably why you want to track your sleep to begin with. As part of this, you’ll want clear and easy-to-understand sleep tracking *plus* helpful advice you can apply to your daily life to see improvements in your sleep and energy levels. * **Does the app come with any other useful features?** Alongside tracking sleep, you may want an app that has other features to improve your sleep and energy. That might be white noise to help you drift off, a smart alarm clock to gently wake up at the right time, or the ability to sync apps with other people to hold each other accountable. * **How much does the app cost?** As well as the price, consider if you’d prefer to pay once yearly and then not worry about it or have a recurring monthly charge. And don’t forget to compare whether there’s any cost for hardware (such as for a ring or a strap) alongside an app subscription. * **Does the app have good reviews?** Check out customer reviews and look for real-life stories of improved sleep, energy, productivity, and other key factors you want to improve. Look out for ratings, awards, and other recognitions to help you determine if a company and its app are reputable. * **Does the app sync with wearable devices?** Check to see if a sleep tracking app can sync with wearable devices you either already own or you may want to use in the future. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Can You Track Sleep Without a Watch? Yes, you can track sleep without a watch by using a sleep-tracking app like RISE. You don’t need an Apple Watch — or any other fitness watch like [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md) or Garmin — to track sleep. You can track sleep with non-watch wearables like the [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md) or [Whoop](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md), bed or room sensors like the EightSleep mattress cover or the Google Nest Hub, or sleep-tracking apps like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md), [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md), and (our favorite) the RISE app. That means you can track sleep with just an iPhone or Android phone. ### How Does RISE Track Your Sleep Without a Watch? RISE tracks your sleep by using one of four methods: * **Tappigraphy (phone use):** Tracking when you touch your phone last thing before bed and first thing in the morning. [Research](https://www.nature.com/articles/s41746-019-0147-4.pdf) shows this may be more accurate than tracking movement as many of us lay still while scrolling on our phones in bed. Sleep like normal with your phone on your bedside table. * **Acoustic sleep monitoring** (microphone tracking): Tracking sound patterns, such as breathing, snoring, sleep talking, or movement, with the microphone on your phone. Sleep like normal with your phone on your bedside table. * **Mattress-based actigraphy (mattress motion tracking):** Tracking body movement with the accelerometer in your phone. Sleep with your phone on your mattress. * **Data from wearables (if you want to wear one):** Pulling data from Oura ring, [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md), Garmin or Fitbit. Sleep with your phone outside of the bedroom if you prefer. RISE can also use data from devices like an Eight Sleep mattress by pulling data from Apple HealthKit. You don’t have to manually start RISE’s phone use sleep tracking. If you forget to start microphone or mattress tracking (or forget to wear your Apple Watch, for example), RISE will automatically use phone use tracking, so you never miss a night of RISE’s sleep data and insights. ## Which Metrics Does the RISE App Track? RISE tracks your sleep debt and circadian rhythm. Experts agree these are the two biggest factors impacting how you feel each day. Here’s why you should track sleep debt and circadian rhythm, and why you don’t need to worry about other common metrics, like sleep quality and time spent in sleep stages. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is how much sleep you owe your body. The lower your sleep debt, the better your energy, productivity, digestion, mood, skin, and overall health will be. That’s probably why you want to track and improve your sleep to begin with. RISE compares how much sleep you get to how much sleep you need. But instead of comparing your sleep to generic sleep guidelines (which can be inaccurate and misleading, and is the norm for other sleep tracking apps), RISE works out how much sleep you personally need — this is known as your sleep need. This number is different for everyone. For example, when we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The hours of sleep RISE users need. RISE uses a year’s worth of phone use data and sleep science algorithms to calculate your sleep need. It then tracks your sleep duration over the course of 14 nights to tell you how much sleep debt you have each day. There’s a lot of science in the background, but you’ll get one easy-to-understand sleep debt number to focus on lowering. You can see your sleep debt in the RISE app, on a widget on your iPhone home screen, on your iPad, or on your Apple Watch, if you use one. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) The RISE app tracks your daily sleep debt. ### Circadian Rhythm Your circadian rhythm is your internal body clock. It helps to control your sleep-wake cycle and dictates when you’ll have more or less energy throughout the day (think a productive morning followed by the afternoon slump). When you’re in sync with your circadian rhythm, you’ll have an easier time falling and staying asleep, higher daytime energy, a better mood, and better mental and physical health. The best way to stay in sync is by keeping a regular sleep schedule. RISE predicts the timing of your circadian rhythm each day to help you sync up with it. The app uses your inferred light exposure, recent sleep times, and algorithms built on the SAFTE model, developed by the US Department of Transportation and the Department of Defense, to do this. Again, a lot of science behind the scenes, but in the app, you’ll get one clear visualization of your circadian rhythm and when your energy levels will rise and fall across the day. You can boost productivity and maximize performance by scheduling challenging tasks during your energy peaks and easier tasks, or taking a break, during energy dips. Some other sleep tracking apps suggest their readiness or recovery score can help you adjust your activities to match your energy levels. But these scores give you an opaque and fixed understanding of your daily energy that you can’t use to optimize your day. Low sleep debt and being in sync with your circadian rhythm boost your daily energy and health independently, but they’re even more impactful together. **We cover more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing energy peak times](/assets/66f6aa23f86ad69d18a63622_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) RISE predicts your circadian rhythm each day. ### Sleep Stages RISE doesn’t track your sleep cycles or the amount of time you spend in deep sleep, light sleep, or REM sleep. You can’t really control how long you spend in each sleep stage, so we argue you shouldn’t worry about them! Worrying won’t do your sleep any favors after all. Plus, every sleep stage is important and we all need a different amount of each stage, and that can change from night to night. There isn’t enough evidence to support a direct connection between the amount of time you spend in each stage of sleep and how you feel while you’re awake, either. These aren’t things many sleep trackers take into account. Despite advances in tech over the years, [research](https://www.mdpi.com/1424-8220/24/2/635) has found sleep trackers — both wearables and non-wearables — still aren’t always accurate at tracking stages of sleep. And more [research](https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsad325/7501518) has found wearables can still misclassify wakefulness during sleep time (among other issues!). Even with polysomnography (a sleep study), experts agree on test results only [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. ### Sleep Quality RISE also doesn’t give you a sleep quality score, but you can rate this one yourself in the app. There’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Sleep tracker apps usually have their own scoring system giving you a confusing and mysterious sleep score that’s not comprised of the metrics you need to improve to improve your sleep and energy. And because of this mystery, it’s unclear what exactly you need to do to improve your score. A generic sleep quality score won’t make that much of a difference to how you feel each day, but [research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) shows your subjective feelings about your sleep can — that’s why you can rate sleep quality yourself in the RISE app. Sleep stages and sleep quality also can’t really help diagnose sleep disorders like sleep apnea, either. Sleep debt creeping up, on the other hand, can be a sign of a sleep problem. ## How Does RISE Improve Your Sleep and Energy Levels? We’re guessing you’re not just tracking your sleep for fun. You probably want to have more energy, be more productive, or improve your mental and physical health. Lowering your sleep debt and getting in sync with your circadian rhythm are the best ways to do this. RISE moves beyond tracking to help you improve outcomes you care about. No confusing or dead-end sleep reports, graphs, or generic sleep goals here. RISE gives you easy-to-follow personalized advice to help you improve those two key metrics of sleep debt and circadian alignment. When you’ve got lower sleep debt and you’re more in sync with your circadian rhythm you’ll have: * More energy * More productivity at work * Less brain fog * An easier time losing weight * Better performance in the gym * [Clearer skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * A cheerier mood with your kids * The list goes on! RISE helps you lower your sleep debt and get in sync with your circadian rhythm with: * **Personalized sleep hygiene guidance:** You’ll get daily notifications when it’s time to do 20+ sleep hygiene habits (the habits that impact your sleep) at the right time for your circadian rhythm — this part is key, many apps prompt you at generic times, which isn’t as effective at improving your sleep. Good sleep hygiene is scientifically proven to help you fall asleep faster and wake up less often in the night — so you feel less exhausted each day. You’ll get personalized reminders for when to have your final coffee, when to avoid eating before bed, and when to get and avoid bright light. * **A prediction of your Melatonin Window (ideal bedtime):** This is what we call the roughly one-hour window when your body’s rate of melatonin production (the sleep hormone) is at its highest. Going to sleep during this window can help you fall and stay asleep and stay in sync with your circadian rhythm. * **A gentle smart alarm:** You’ll learn whether your chosen wake time will add to your sleep debt as you’re setting your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md). If possible, wake up a little later to keep sleep debt low. You can also choose a gentle alarm sound or vibrations to avoid jolting yourself awake. Waking up with low sleep debt is the best way to feel refreshed in the morning — not being woken up when in a specific stage of sleep (which can’t be accurately tracked anyway). * **Guidance on shifting your sleep schedule:** If you need more sleep, RISE can give you a recommended bedtime that slowly shifts earlier. You can also shift your sleep patterns if you want to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) faster. This will help you *get* in sync with your circadian rhythm and match your sleep times to your lifestyle, while still getting enough sleep. * **A daily prediction of your circadian rhythm and energy levels:** You can see when morning grogginess will fade and the best time to focus on challenging tasks, take a break, wind down for bed, and sleep and wake up. This accurate and detailed view of your natural energy patterns allows you to align your daily activities with them to make the most of the energy you have. * **Science-backed relaxation exercises:** RISE guides you through breathing and relaxation exercises to help you unwind and drift off. There are also sleep sounds and white noise. The more time you spend in bed asleep, the lower your sleep debt will be. ![RISE app user stats](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users get more sleep and have less sleep debt. ## Other Features of RISE Every feature of RISE helps you lower your sleep debt and stay in sync with your circadian rhythm to help you get you better days. These include: * 20+ personalized sleep hygiene recommendations, acting as a personal sleep coach, to help you get a good night’s sleep night after night. * Guided breathing and relaxation exercises and sleep sounds and white noise, to help you wind down and fall asleep faster and wake up less often to reduce sleep debt. * Calendar integration, so you can see your upcoming peaks and dips in energy and schedule your day to match, boosting productivity. * A gentle smart alarm to nudge you to get enough sleep and not add to sleep debt. * Partner Connect, which means you can sync apps with someone else to help keep each other accountable. * Telling you the best time to take a nap, so you can chip away at sleep debt. * Syncing with other devices if you have them, so you can customize your health tech stack. ## RISE Cost RISE costs **$69.99 a year**, which works out at **$5.83 a month**. You don’t need to buy any additional rings or devices and you’ll have access to all of RISE’s sleep tracking, insights, and personalized guidance with one payment. You can also try RISE for **free for seven days**. During this free trial, you’ll find out your sleep need, how much sleep debt you have, and see a prediction of your circadian rhythm, which will show you your ideal bedtime and energy predictions every day. You can see how personalized good sleep habits, relaxing sleep content, and suggested sleep and wake times can improve your sleep and energy. You’ll also get email reminders before your free trial is up (including a reminder your trial is about to end) with sleep tips and useful information on how to maximize your sleep and energy through the app. [Is the RISE sleep app worth it?](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) We make the case here. ## RISE Reviews RISE has thousands of 5-star reviews, so you don’t have to take our word for how useful the app is: * “This app has changed my life. I never realized how much sleep I actually needed, and how sleep loss accumulates to detrimental effect. Since I got my debt under control, **I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive.** If you think this app is expensive, it’s really not, for what you get in return.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “This has been a godsend. The simplicity is so helpful, **I know what I need to do and why I’m feeling tired on a given day.** Love it.” [Read the review](https://appfollow.io/app/564260/review/355447667?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “The only app that really helps with sleep disorders, because it uses **real science-backed info to give you detailed instructions on what to do,** how to do it, and why in simple words with an amazing design and comfortability at its peak!” [Read the review](https://appfollow.io/app/564260/review/354265142?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). As well as thousands of 5-star reviews, RISE has industry-wide recognition, too. Sleep Foundation and Sleep Doctor have named RISE one of their best sleep apps of 2024. Plus, Apple has nominated the app for a design award and named it an Editor’s Choice. ## Try the Best Non-Watch Sleep-Tracking App Out There: RISE The RISE app works out how much sleep you uniquely need and tracks the two metrics researchers agree make the biggest difference to how you feel: **sleep debt and circadian alignment.** As well as tracking these key metrics, RISE gives you daily guidance, based on your own biology, to help you lower your sleep debt and sync up with your circadian rhythm, so you can feel and perform your best each day. If you want to avoid watches and all wearables, RISE can track sleep through your phone alone. But you can also pair it directly with Apple Watch, Fitbit, Oura Ring, or Garmin to track more health metrics, like workouts, and indirectly with devices like an Eight Sleep mattress. The most important thing? You’ll feel the difference fast — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What’s the Best Sleep Debt Tracking App? The RISE App published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-sleep-debt-tracking-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What’s the Best Sleep Debt Tracking App? The RISE App Published 2024-04-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * **RISE is the only accurate sleep debt tracker**, calculating it based on how much sleep you actually need, rather than using self-reported amounts or generic guidelines like other sleep debt trackers. * **RISE also gives you personalized guidance to help you lower your sleep debt**, so you can get more energy and be more productive each day — probably the reason you want to track sleep debt to begin with. * **Other sleep debt tracking apps include Whoop, Sleepzy, and AutoSleep**. But they don’t accurately track sleep debt, isolate it as a metric to focus on, or help you lower it directly. Sleep debt (the amount of sleep you owe your body) is the key metric to track if you want more energy, so choosing the best sleep debt tracker app is vital. But it’s hard to know what you should be looking for in an app. To decide, look for a sleep debt tracker that accurately measures sleep debt against how much sleep you personally need — not generic guidelines or self-set goals — and one that gives you personalized advice on how to lower your sleep debt to get more energy. Enter, RISE. RISE calculates how much sleep you need, works out and tracks your daily sleep debt against this, and gives you personalized and actionable steps to take to lower your sleep debt and keep it low. Below, we’ll cover more sleep debt tracking apps to help you decide. ## Buyer’s Guide: How to Choose the Best Sleep Debt Tracker App for You Here’s what to look out for when choosing the best sleep tracker that tracks sleep debt: * **Does the app track sleep debt?** This one sounds obvious, but many sleep tracking apps (like Sleep Cycle, Pillow, and ShutEye) track your sleep duration, the quality of your sleep, or time spent in sleep stages, without working out your sleep debt. Look for an app that tracks sleep debt and shares that number clearly. * **Does the app *accurately* track sleep debt?** Sleep debt is compared against how much sleep you need, but this number isn’t the same for everyone. Some apps work out your sleep debt by comparing your sleep time to generic sleep guidelines, which can be incorrect and misleading. Others ask you to set your own sleep goal, but most of us don’t know how much sleep we need. Look for an app that works out how much sleep you need individually using a science-based calculation. **‍** * **Does the app help you lower sleep debt?** Just knowing your sleep debt number isn’t that useful, and it’s not always easy to catch up on sleep to lower it. Look for an app that gives you guidance (ideally personalized to you) on lowering sleep debt for more daily energy. * ‍**Does the app come with any other useful features?** Alongside tracking sleep debt, you may want an app that has other features to lower your sleep debt and improve your energy. That could include sleep sounds, a smart alarm clock, and recommended sleep and wake times. One key feature to look out for is circadian rhythm tracking. Sleep researchers agree that sleep debt and circadian alignment (how in sync you are with your circadian rhythm) are the two biggest factors affecting how you feel each day.**‍** * **How much does the app cost?** Compare costs and whether you need to pay extra for a wearable device to make the app work. **‍** * **Does the app have good reviews?** Look for customer reviews on lowering sleep debt specifically. Ratings, awards, and recognitions can also help you find a reputable app.**‍** * **Does the app come with a wearable device? If so, is it comfortable and easy to use?** Some sleep debt trackers require you to sleep with a wearable device. If so, think about whether this wearable is affordable, comfortable, and easy to use, and whether you want another gadget to buy, charge, and look after. ## The Best Sleep Debt Tracking Apps RISE, Whoop, Sleepzy, and AutoSleep track your sleep debt. Here’s more on how these four sleep debt trackers work and the pros and cons of each. |Features|RISE|Whoop|Sleepzy|AutoSleep| |---|---|---|---|---| |Works out your unique sleep need|✔️|✖️|✖️|✖️| |Tracks sleep debt against your unique sleep need|✔️|✖️|✖️|✖️| |Features and personalized guidance to lower sleep debt|✔️|✖️|✖️|✖️| |Price|$69.99 a year, which is $5.83 a month|$239 a year + some straps cost $49 to $99|$9.99/three months $39.99 a year|$7.99 one-off payment| |Free trial period|Seven days|One month|Seven days|✖️| ‍ ### RISE RISE places [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) front and center, giving you one number to focus on. You can view your sleep debt in the phone app, on your iPad, on a widget on your iPhone home screen, or on your [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) (if you have one, you don’t need a wearable to use RISE). You’ll also get an Energy Potential score on a scale of zero to 100 that’s directly tied to your sleep debt. Lower your sleep debt to get more energy — this is probably why you want to track sleep debt to begin with. RISE gives you personalized guidance to help you lower sleep debt and keep it low, including recommended sleep and wake times, based on your own biology, to help you get enough sleep and keep a regular sleep schedule. This is something [2023 National Sleep Foundation guidelines](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) recommend and [research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows can boost your energy. We’ve also found RISE users with consistent sleep schedules have lower sleep debt than those without a consistent sleep schedule. **Pros:** * Accurately tracks sleep debt against a scientifically calculated sleep need (the amount of sleep you need based on genetics). * You get one clear sleep debt number — no confusing graphs or lengthy sleep analysis to wade through. * Gives you personalized guidance to lower sleep debt and keep it low for more energy. * Tracks sleep debt over 14 nights. There’s less pressure on single nights of sleep and this is a more accurate reflection of the science of acute sleep debt and how it affects your energy. That is, even if you got enough sleep last night, [lingering sleep debt can still make you feel tired](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) today. * You can track sleep debt via your phone use, movement with your phone on your mattress, or with a wearable. * Helps you improve another key metric tied to feeling and performing better: circadian alignment. **Cons:** * Doesn’t include sound recording for snore detection, but you can sync it with another app or device that does, either directly or through Apple HealthKit. * Doesn’t track metrics like heart rate or activity, but you can pair it with a wearable that does. * Doesn’t give you a sleep quality score or track time spent in sleep stages, but these are often inaccurate and arbitrary anyway. **Price:** RISE costs **$69.99 a year**, which is **$5.83 a month**. There’s a one-week free trial. During the free trial, you’ll find out your sleep need, how much sleep debt you have, and see a daily prediction of your circadian rhythm. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) #### How Does RISE Track Sleep Debt? First, RISE works out how much sleep you need. This is known as your sleep need and it’s unique to you. The app uses sleep science based algorithms and a year’s worth of phone use data to do this. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The hours of sleep RISE users need. We found among 1.95 million RISE users aged 24 and over, sleep needs ranged from five hours to 11 hours 30 minutes. Then, RISE then tracks how much sleep you get over 14 nights. You can track sleep through: * **Tappigraphy (when you touch your phone):** Sleep normally with your phone on your bedside table, no need to manually start sleep tracking. * **Acoustic sleep monitoring (sound tracking):** Using your phone's microphone. Sleep normally with your phone on your bedside table. Turn on microphone tracking before you go to sleep. * **Mattress-based actigraphy (movement tracking):** Using the accelerometer in your phone. Sleep with your phone on your mattress. * **A wearable device**: Pulling sleep data from Apple Watch, [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md), Garmin, or [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md) to inform your sleep debt number. RISE can also use data from devices like an Eight Sleep mattress by pulling data from Apple HealthKit. You can add in any naps you take for a more accurate sleep debt number. When calculating sleep debt, RISE’s algorithm places more weight (15%) on last night’s sleep as this is the night that makes the biggest difference to how you feel today. The remaining 85% is based on the 13 previous nights, with more recent nights having more weight. You’ll get one clear sleep debt number you can check each morning. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app accurately tracks sleep debt. #### How Does RISE Help You Lower Your Sleep Debt? Tracking sleep debt is only useful if the app you’re using helps you do something about it. Here’s how RISE helps you lower your sleep debt and keep it low: * **Suggested bedtime:** Like personalized sleep coaching, you’ll get a suggested bedtime based on your sleep need, sleep debt, and desired wake time. This will slowly shift earlier to help you pay back sleep debt. * **Gentle smart alarm:** RISE’s alarm tells you whether your wake time will add to sleep debt as you’re setting the alarm. If possible, wake up a little later to get more sleep and avoid adding to your sleep debt (or head to bed earlier tomorrow). * **A visualization of your circadian rhythm:** This will show you when your energy levels are expected to rise and fall across the day. You can then plan the best time to take a nap to pay back some sleep debt. * **20+ sleep hygiene reminders:** You’ll get notified when to do 20+ good sleep habits at the best time for your body clock. These habits are scientifically proven to help you get a good night’s sleep. You’ll fall asleep faster and wake up less often, helping you pay back sleep debt with more efficient sleep and keep sleep debt low. * **Guided breathing and relaxation exercises:** These will help you unwind, soothe anxiety, and drift off faster. We found, on average, RISE users who pay back sleep debt reduce it by more than *four hours* in their first two weeks of using the app. And in a [study](https://www.researchgate.net/publication/349620480_Online_Mobile_App_Usage_as_an_Indicator_of_Sleep_Behavior_and_Job_Performance) lasting almost 600 days conducted by Rise Science founders (Jeff Kahn and Leon Sasson) and the University of Washington, regular RISE users had 3.5 hours less sleep debt compared to less regular users. They got more sleep and had more regular bedtimes, too. ![RISE users' sleep needs](/assets/6733bf019c89e64c748b256c_66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) RISE users have less sleep debt. ### Whoop Whoop tracks your sleep debt against a sleep need that’s semi-personalized to you. It starts with a baseline sleep need of 7.6 hours, an average pulled from age and [gender-based sleep needs](https://www.risescience.com/blog/do-women-need-more-sleep.md). This sleep need then increases if you’ve had a high-strain day (like when you’ve done a tough workout). Rather than isolating sleep debt as a metric to focus on, Whoop bundles this into your target sleep need for the night, increasing if you have sleep debt to pay back and decreasing if you’ve taken a nap. You’ll also get a sleep score, but this is based on several metrics, including sleep debt and sleep quality. **Pros:** * Sleep debt is measured against a semi-personalized sleep need measurement, making it a little more accurate than the sleep debt trackers below (but not RISE). * You can reduce your sleep need goal, which may be useful if you’re in a time of life when getting enough sleep is hard (say you’re a new parent). * Tracks health metrics like workouts, heart rate, blood oxygen, and temperature, if you’re interested. Blood oxygen tracking can be useful to check for sleep problems like sleep apnea, but don’t rely on a wearable or app for this. Speak with a doctor. **Cons:** * Baseline sleep need is based on generic sleep guidelines. * You have to wear (and remember to charge) a strap to get sleep debt tracking. * There’s not much personalized guidance on how to lower your sleep debt. * There’s no flexibility on when it’s advised you pay back sleep debt. You’ll get an increased sleep need that night, which can be stressful if you can’t get any extra sleep. **Price:** The yearly subscription is $239. The basic strap is free, but other colors cost $49 to $99. There’s a one-month free trial. **We compare** [**Whoop vs RISE sleep app**](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md) **in more detail here.** ### Sleepzy Sleepzy tracks your sleep debt, but it’s measured against a sleep goal you set yourself. Most of us don’t know how much sleep we need — it might not be [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md)! So this means Sleepzy’s sleep debt tracking is unlikely to be accurate and therefore helpful. **Pros:** * Breathing exercises, relaxing sounds, and classical music to fall asleep with. * Sleep recordings of sound to find out if you snore or talk in your sleep. **Cons:** * Sleep debt is measured against a self-set sleep goal, not your individual sleep need. * There’s not much personalized guidance to help you lower sleep debt to get more energy. **Price:** $9.99/three months or a one-year subscription is $39.99 (at time of writing). There’s a seven-day free trial. ### AutoSleep The AutoSleep app offers sleep debt tracking, but again, this is compared to a sleep goal you set yourself. This means the sleep debt figure is very unlikely to be accurate and therefore helpful in your daily life. **Pros:** * Pulls heart rate, temperature, blood oxygen, and respiration rate data from your Apple Watch. * You can sync RISE with AutoSleep if you want accurate sleep debt tracking from RISE with AutoSleep’s additional health tracking features. **Cons:** * Sleep debt is tracked against a self-set sleep goal, not your individual sleep need. * You may have to use an Apple Watch to get the most out of the app. * There’s not much personalized guidance on how to sleep better or lower sleep debt. * Encourages activities like [“banking” extra sleep](https://www.risescience.com/blog/oversleeping.md), which isn’t something most sleep researchers think is possible, as most often it’s just lowering sleep debt. **Price:** $7.99 one-off payment. **We dive into** [**AutoSleep vs RISE sleep app**](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md) **here.** ## Other RISE Features RISE has additional features to help you lower your sleep debt or stay in sync with your circadian rhythm. These features include: * A daily prediction of your circadian rhythm and help syncing up your sleep patterns with it. This helps you fall and stay asleep — keeping sleep debt low — and boosts your energy, productivity, and overall health and well-being. You can use these insights to become a morning person, overcome jet lag, and [fix your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), too. * 20+ sleep hygiene notifications (you can choose which ones you get), based on your own circadian rhythm to help you get better sleep and more of it. * Guided breathing and relaxation exercises to help you wind down and sleep sounds and white noise to help you fall and stay asleep. * Calendar integration, so you can see when your energy will rise and fall across the day and schedule your tasks to match, boosting productivity. You can also see the best time to take a nap, which will help you chip away at sleep debt. * A gentle smart alarm that lets you know when you’ll be adding to sleep debt, so you can wake up later and avoid that, if possible. * Pairing with a wearable or sleep apps like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) to track more metrics. ![RISE app screenshot showing your energy peak and dip times](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your circadian rhythm each day. **Heads-up:** RISE doesn’t track your sleep quality or the amount of time spent in sleep stages like deep sleep, light sleep, or REM sleep. You can’t really control how long you spend in each sleep stage and [research](https://www.mdpi.com/1424-8220/24/2/635) shows wearables still have a hard time accurately tracking stages of sleep. Sleep quality is usually an arbitrary score based on a company’s own scoring system, so it may not include metrics that make a difference to how you feel or clear advice on how to improve it. If you want more energy (who doesn’t?), sleep debt and circadian alignment are the two key metrics to track and improve. We cover more[problems with sleep quality scores](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md) here. ## RISE Cost RISE costs **$69.99 a year**, which is **$5.83 a month**. You don’t need to buy any additional wearable devices and you’ll get access to all of RISE’s features. There’s also a free seven-day trial. During your free trial, you’ll discover your sleep need, how much sleep debt you have, and see a prediction of your circadian rhythm, which will show your ideal bedtime and when your energy is expected to fluctuate each day. You can follow RISE’s 20+ healthy sleep hygiene reminders, relaxing sleep content, and suggested sleep and wake times to see how much you can lower your sleep debt — and how much more energy this gives you. You’ll get email reminders before your free trial ends (including a reminder your trial is about to end) with sleep tips and useful information to help you make the most of the app. [Is the RISE app worth it?](https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it.md) We make the case here. ## RISE Reviews Here’s what RISE users have to say about how the app helps them lower sleep debt: * “Downloaded this app after seeing an advert. I am amazed at how well it knows my routine and how well it’s planned my day. **Say goodbye to sleep debt.**” [Read the review](https://appfollow.io/app/564260/review/351254079?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “As someone who’s always struggled to put myself to bed, I’ve found this a really useful guide. I’ve been using RISE for the past year and it’s helped me keep on track, **maintaining a consistent bedtime and reducing sleep debt.**” [Read the review](https://appfollow.io/app/564260/review/351207918?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “I discovered Rise over a year ago and since then it’s my daily checkpoint. Before seeing the sleep debt numbers **I didn’t understand how exhausted I really was**. The biggest difference was when I finally reduced it to 0. It was a journey of several months, but **I felt years younger after.**” [Read the review](https://appfollow.io/app/564260/review/330867740?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Beyond RISE users, the app has recognition from big names, too. Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024. And Apple nominated the app for a design award and named it an Editor’s Choice. ## Lower Sleep Debt With RISE for Better Days You’re probably interested in tracking your sleep debt because you know lowering it can improve your energy, productivity, and physical and mental health. So, when choosing a sleep tracker app, it’s vital to go for one that tracks sleep debt against an accurate calculation of your sleep need, making it an accurate sleep debt tracker. The RISE app works out your unique sleep need and tracks sleep debt over your last 14 nights, giving you one clear accurate number to focus on. It also has features and personalized guidance to help you lower sleep debt and keep it low. RISE can track sleep debt through your phone. You can pair it with wearables like Apple Watch, Oura Ring, Garmin, or Fitbit to inform your sleep debt number and track other health metrics, or it can use data from devices like the Eight Sleep mattress. Start paying back sleep debt this week — 80% of RISE users get more sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: 10 Best Noises & Sounds for Sleep and Which Ones to Avoid published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 10 Best Noises & Sounds for Sleep and Which Ones to Avoid Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) You’ve brushed your teeth, washed your face, and changed into pajamas. There’s only one thing left to do before you crawl into bed: turn on some relaxing sleep sounds. Many of us turn to a white noise machine, an ASMR podcast, or a sleep app with soothing ocean waves to help us drift off. But can sleep sounds really boost our sleep and overall health and wellness? Spoiler alert: there’s not much science behind sleep sounds and the best noise for sleep may be no noise at all. But we know that silence is hard to come by, especially for those of us living in busy cities or with noisy neighbors. This is where sleep sounds can be beneficial. After all, the sound of static or lapping waves is much more relaxing than the barking dogs and traffic outside. Below, we’ll dive into the best sounds for sleep and share the science behind them. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you fall and stay asleep, whatever noise you’re listening to, with science-backed sleep hygiene habits. **Heads-up:** We’re not affiliated with any noise machines or sound apps. That means we can offer unbiased advice on the best sleep sounds out there. In this article, we’ll share what science has to say on the topic to help you make an informed decision. ‍ [Which noise is best for sleeping?](#noise) [Do sleep sounds help you sleep?](#sounds) [How to use sleep sounds to sleep?](#sleep) [How to fall and stay asleep without sleep sounds?](#stay) ## Advice From a Sleep Doctor “There’s some promising research into sounds like white noise, pink noise, and music for sleep, but there’s not enough evidence to recommend anything wholeheartedly. My advice is to aim for silence and experiment with sleep sounds if silence isn’t possible for you,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## Which Noise is Best for Sleeping? Turning to a sound at night to help you drift off? Here are your options and what scientific research there is behind them. But just a warning, scientific research into sleep sounds has a few problems. Studies are often small, rely on self-reported data, and there’s not enough good quality evidence to back up certain sounds. ### 1\. Silence Silence is considered the holy grail when it comes to sleep sounds. There’s not a lot of research into the potential risks of listening to sounds all night as you sleep, but we do know silence is good for us. [Research](https://www.apa.org/monitor/2011/07-08/silence) suggests long-term exposure to noise pollution can lead to higher blood pressure and even fatal heart attacks. And there is a [theory](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) that our ears may need downtime to clear out metabolic waste from our auditory systems and recover from the day. **The science:** One [study](https://pubmed.ncbi.nlm.nih.gov/20398302/) found using earplugs and an eye mask helped participants listening to ICU sounds get more REM sleep, wake up less often in the night, and have higher levels of the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). **Expert tip:** Use earplugs if you live in a noisy environment. We recommend [these](https://www.amazon.com/dp/B005YUW7A2/). Earplugs rated to 32 decibels can help to block disruptive noise, but still allow you to hear your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) or crying child. ### 2\. White Noise White noise is a constant patternless noise that contains all frequencies the human ear can hear on the sound spectrum. These frequencies are played at equal intensities. It’s sometimes called broadband noise because it spans across all bands of sound. You can hear white noise from a running fan, air conditioner, air purifier, or TV and radio static. RISE has sound recordings of a fan, car interior, or propeller plane to get white noise sounds. You can choose whether your chosen sound plays all night or turns off after 15, 30, 60, 90, or 120 minutes. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* **The science:** A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021)found when participants in New York City slept with a white noise machine they fell asleep faster and woke up less often during the night. Another [2021 study](https://pubmed.ncbi.nlm.nih.gov/34931413/) found white noise helped to improve the sleep quality of patients in a noisy ICU. **Expert tip:** Listen to white noise on a low volume and consider setting a timer if you only need it to fall asleep, not stay asleep. We’ve covered more about [whether white noise can help you sleep](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) here. ### 3\. Pink Noise Pink noise is similar to white noise, but at a lower pitch. It sounds deeper than white noise and many people find this more relaxing. You can hear pink noise in ocean waves, steady rain, a waterfall, or rustling leaves. RISE has sound recordings of the ocean, a waterfall, and rainfall. You can choose whether your chosen sound plays all night or turns off after 15, 30, 60, 90, or 120 minutes. **The science:** A [2012 study](https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798) found listening to pink noise reduced brain wave complexity and helped participants get more stable sleep with fewer awakenings compared to sleeping with no noise. An older [study from 1991](https://www.sciencedirect.com/science/article/abs/pii/0022460X9190537T) found pink noise played all night could increase deep sleep. **Expert tip:** While ocean waves and waterfalls provide pink noise, you can also try playing a dedicated pink noise recording on an app. This will give you a constant sound with no gaps or rises and falls in volume to help mask outside noises. ### 4\. Brown Noise Brown noise, also known as red noise, is yet another constant patternless noise. It has higher energy at lower frequencies than white and pink noise, and so it sounds like a low roar. You can hear brown noise in heavy rain, a strong shower, or a thunderstorm. RISE has a Rain & Thunder sound recording. You can choose whether it plays all night or turns off after 15, 30, 60, 90, or 120 minutes. **The science:** There’s not much science behind brown noise for sleep. A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7986458/) found brown noise (as well as white and pink) improved cognitive function and working memory compared to a quiet environment. **Expert tip:** Listen to brown noise on a low volume and consider setting a timer. Experiment with white and pink noise, which have more research behind them when it comes to sleep improvements. ### 5\. Nature Sounds ![RISE app screenshot showing soothing background sounds](/assets/67280e67446b1bc53db651c1_66edd7bfaa10399a9c65a55a_6522ed497b09c48d75fe12a7_RISE-soothing-sounds-player.webp) The [RISE app](https://www.risescience.com/.md) has relaxing sleep sounds to listen to on a timer. Nature sounds can consist of white, pink, or brown noise depending on the frequencies. You can drift off to the sound of raindrops, a babbling brook, chirping crickets, or a woodland soundscape. These sounds may help you sleep as they can promote your body’s natural relaxation state. A [2017 study](https://www.nature.com/articles/srep45273?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100107147&CJEVENT=223f5380d39411ed82e900420a18b8f6) found listening to natural sounds may increase parasympathetic activity, or your body’s “rest-and-digest mode,” more than listening to artificial sounds. The RISE app has a range of nature sounds to choose from including: * A crackling fire * Ocean waves * A waterfall * Rain sounds and thunder You can choose whether your chosen sound plays all night or turns off after 15, 30, 60, 90, or 120 minutes. **The science:** An older [study from 1992](https://aacnjournals.org/ajcconline/article-abstract/1/1/91/5648/The-effects-of-ocean-sounds-on-sleep-after?redirectedFrom=fulltext) found when hospitalized patients listened to ocean sounds they reported waking up less often, falling back to sleep easier, sleeping deeper, sleeping for longer, and getting better quality sleep. A [2018 study](http://cmja.arakmu.ac.ir/browse.php?a_code=A-10-749-1&sid=1&slc_lang=en) found both nature sounds and silence improved the sleep quality of hospitalized patients. **Expert tip:** Experiment with different nature sounds. Water sounds may be relaxing to some, but may make others need the bathroom. ### 6\. Music Lullabies aren’t just for kids. Listening to calming music can help you wind down for bed. As well as masking sounds, your favorite songs can help you relax and provide distraction if you find yourself awake with anxious thoughts. There’s even some[evidence](https://www.sciencedirect.com/science/article/abs/pii/S0020748917302432) to show it may help those with sleep disorders like insomnia. If you’re opting for music, remember to pick something slow and soothing. Choose a specially designed sleep music track. For example, RISE has an ambient music recording you can listen to as you fall asleep. **The science:** A [2021 meta-analysis](https://www.tandfonline.com/doi/abs/10.1080/15402002.2021.1915787) looking at 22 studies found listening to music for sleep for at least three weeks can improve sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). Music didn’t improve sleep onset latency (how long it takes to fall asleep) or sleep efficiency (how long you spend actually sleeping in bed), but it may help with anxiety. A [2021 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/33880759/) found sedative music can help older adults get better quality sleep. **Expert tip:** Choose a playlist made for sleep or curate calming songs yourself. You don’t want your favorite rock track to come on at 2 a.m. ### 7\. Sleep Stories There’s a reason we tell kids bedtime stories to help them drift off. As an adult, you can turn to sleep stories. These are stories about relaxing — and sometimes intentionally boring — topics read in a softly spoken voice. One of the pros of sleep stories is that it gives you a distraction if anxious thoughts are keeping you up. They’re also intentionally designed for sleep. If you listen to a regular audiobook before bed, you may get hooked on the story and want to stay awake to listen to it. Or the story may be scary or exciting and leave you thinking about it long after you’ve turned it off. **The science:** Sleep stories are a relatively new sleep aid, so there’s no research on them. Anecdotally, many say sleep stories help them relax and drift off. **Expert tip:** Choose a sleep story that’s short enough to allow you to listen to the ending before you drift off, or boring enough that you don’t mind falling asleep halfway through. ### 8\. Meditation Soundtracks ![RISE app screenshot showing relaxation session](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation techniques for sleep. Meditation soundtracks guide you through meditation techniques like deep breathing or progressive muscle relaxation (where you tense and relax one muscle group at a time). You might listen to lower stress and anxiety and help you drift off. We’ve covered [nine effective breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. **The science:** A [2014 study](https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.12333) asked participants to do 20 minutes of paced breathing before bed. The results showed they fell asleep faster and woke up less often during the night. A [2020 study](https://www.researchgate.net/publication/343366101_The_Effectiveness_of_Using_Breathing_Exercise_on_Sleep_Quality_Among_Hospitalized_Patients) found diaphragmatic breathing helped hospitalized patients get better sleep. **Expert tip:** Choose a meditation track that walks you through exercises to help you relax. RISE can guide you through relaxation exercises like diaphragmatic breathing, progressive muscle relaxation, and autogenic training (where you imagine parts of your body getting warm and heavy). *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* ### 9\. ASMR ASMR stands for autonomous sensory meridian response. Many report feeling relaxed and sleepy, and getting a tingling feeling in their scalp or down their neck when listening to ASMR recordings. There are many different types of ASMR sounds including: * Whispering * Tapping * Brushing * Scrunching paper * Scratching **The science:** There’s not much solid science on ASMR, but anecdotally a [survey](https://peerj.com/articles/851/) of 475 people, roughly half men and half women, found 82% used ASMR to help them sleep, 70% used it to deal with stress, and a whopping 98% agreed it helped them relax. All reported to have experienced and regularly consume ASMR. A [2022 study](https://koreascience.kr/article/JAKO202211262736824.page) showed ASMR lowered stress and anxiety, and improved sleep quality among university students. **Expert tip:** Experiment with different types of ASMR. Some recordings involve sounds without talking, which may be less distracting than talking tracks. ### 10\. Binaural Beats Binaural beats involve two sounds of different sound frequencies being played into different ears at the same time. It only works through headphones, which in itself may disrupt your sleep if wearing them makes side sleeping uncomfortable. **The science:** In a [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165862/), participants slept with a 3-hertz binaural beat track for one night. The binaural beats were played when they entered stage 2 sleep, or light sleep, and stopped when they entered deep sleep. Deep sleep was longer for those who had been exposed to the binaural beats than those who were sleeping without the track. While interesting, this would be almost impossible to replicate at home. **Expert tip:** Invest in headphones that are comfortable for sleeping. You can buy soft headbands with small speakers in them designed for sleeping on your side. ‍ ## Do Sleep Sounds Help You Sleep? Anecdotally, many people say listening to a certain noise helps them sleep, but why is this? ### Sleep Sounds Can Mask Disruptive Noises Sleep sounds may help you sleep because they can mask noise. This is called auditory masking. When you’ve got a white noise machine playing, for example, you’re less likely to be aroused by “peak noises” like a siren outside or your [partner’s snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md), which might otherwise keep you up. One [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945704002242) asked healthy participants to sleep with a recorded ICU noise with and without white noise. Listening to the white noise helped mask the ICU noise, meaning participants woke up less often during the night. The study concluded white noise helped as it reduced the difference between [background noise](https://www.risescience.com/blog/cant-sleep-without-background-noise.md) and peak noise. ### Sleep Sounds Can Help You Relax Anxiety and ruminating (endless worrying) can easily keep you up at night. And it can feel harder to relax when you’re listening to noises outside your home or an empty silence. Relaxing sounds like rainfall or a softly spoken sleep story can therefore reduce anxiety and provide a distraction to help you drift off. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923834/) looked at patients in the ICU and found white noise improved their sleep quality. The researchers stated this could be due to both auditory masking and the fact it promoted relaxation. Sleep sounds can also become part of your bedtime routine and act as a cue for sleep. Your brain may associate switching on a white noise machine or a recording of ocean waves with winding down for bed. ### The Problems with the Science While there are some promising studies, there’s a lack of scientific evidence behind sleep sounds. For example, a [2021 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) looked at 38 studies on white noise and sleep and concluded: “Conventional wisdom contends that continuous noise, such as so-called “white noise machines”, may improve sleep. After systematically reviewing published scientific literature, we conclude that the quality of evidence supporting this assertion is very low.” And in research outside of this review, studies are often small, short in duration, done on people in hospitals, or rely on self-reported data, which can be inaccurate. It’s also impossible to blind studies on sleep sounds as participants know if they’re falling asleep listening to a certain sound or not. Many people turn to sleep sounds if they have sleep problems like insomnia, but there’s simply not enough evidence to say whether it can help or not yet. ### There May Be Some Dangers Because there’s a lack of research into listening to sounds as you sleep, we don’t know for sure if it can cause harm. [Research](https://www.sciencedirect.com/science/article/abs/pii/0022460X83905278) shows long-term exposure to traffic noise at night can change your sleep architecture, or how your body moves through the sleep stages. You may get less[deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and less rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). But it’s not clear whether exposure to other types of noise at night — like relaxing nature sounds — could have the same effects. One [study](https://pubmed.ncbi.nlm.nih.gov/4336955/) did find high-intensity white noise has been shown to reduce REM sleep. Low-intensity noise may be safer, we just don’t know yet. And [research](https://jamanetwork.com/journals/jamaotolaryngology/article-abstract/2697852) suggests white noise at night may be damaging to those with tinnitus, so speak to your healthcare provider if you want to use sleep sounds to mask ringing in your ears. You may also develop a psychological dependence on the sound and find when you try to sleep in silence, you get anxious about not being able to sleep, and this anxiety keeps you up. We cover why you can't fall asleep without background noise here or [without the TV](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) on here and how to swap in more sleep-promoting substitutes. ### The Final Verdict Should you use soothing sounds to drift off or not? We say there’s not enough evidence showing it’s beneficial, but we do know traffic or ICU noise at night can be harmful and disruptive. And losing out on sleep does a number on your energy levels, health, and overall well-being. So, if you can’t get silence, sleep sounds like white noise or calming music may be beneficial for you. And if anxiety keeps you up, the best sleep sound would be anything that helps you relax, drift off, and get a better night’s sleep. For a sleep doctor’s take on the matter, we asked our sleep advisor and medical reviewer, Dr. Chester Wu for his opinion. > “There’s some promising research into sounds like white noise, pink noise, and music for sleep, but there’s not enough evidence to recommend anything wholeheartedly. My advice is to aim for silence and experiment with sleep sounds if silence isn’t possible for you.” Rise Science Medical Reviewer Dr. Chester Wu Keeping sleep debt low should be your top priority. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need each night. If you’re trying sleep sounds for the first time, keep an eye on your sleep debt to make sure it doesn’t creep up if new noises are disrupting your sleep. You can also see if listening to sleep sounds helps you keep your sleep debt lower than when you try to sleep without them. You can use the RISE app to find out your individual sleep need and how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How to Use Sleep Sounds to Sleep? If you do decide to use sleep sounds to sleep, here’s some advice to get the most out of them: * **Use a timer:** We don’t know if listening to sounds all night could be harmful. If you need sounds to drift off, use a sound machine or sleep app with a timer so you’re only listening to it for an hour or so, instead of all night. * **Set it to a low volume:** Reduce the chances of hearing damage by listening to sleep sounds at as low a volume as you can to mask outside noises. Noises above [47 decibels](https://www.mdpi.com/1660-4601/16/8/1390) may make auditory masking ineffective and disturb sleep. If you need it loud to mask disruptive noises, try using earplugs as well. * **Buy a sound machine that doesn’t emit light:** You don’t want blue light keeping you up. We’ve covered more on [what color light is best for sleep](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here. * **Experiment to find what works for you:** Try all of the sleep sounds we covered above to see which one helps you fall and stay asleep. * **Improve your sleep hygiene:** Fall asleep faster and stay asleep longer with good sleep hygiene. This will help you rely on sleep sounds less. More on what to do below. ‍ ## How to Fall and Stay Asleep Without Sleep Sounds? ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits. Whether it’s a noisy neighbor or intrusive thoughts, different sounds may help you get more restful sleep. But there is another way you can improve your sleep: improving your overall sleep hygiene. The good news about sleep hygiene is there’s a lot more evidence behind it than sleep sounds and no downsides. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your sleep-wake cycle, so you’ll feel sleepy come bedtime. Aim to get at least 10 minutes of sunlight as soon as possible after waking up and 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light suppresses melatonin production and keeps you up at night. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). You may want to avoid screens before bed. We’ve covered more on how screen time affects sleep here. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for when to avoid each one daily. * **Do a calming bedtime routine:** Turning on sleep sounds could be a part of this, but you can also try reading, journaling, or doing yoga. A wind-down routine will help ease anxious thoughts and it can be a cue for your body to slow down for sleep. RISE can walk you through science-backed [relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md), which you can do as part of your routine. * **Keep your bedroom dark, cool, and quiet:** Beyond noise, light and temperature make a difference to your sleep. Aim for 65 to 68 degrees Fahrenheit and use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). You can also wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/), even if you’re listening to sleep sounds, to stop peak noises from being as disruptive. Try to keep your sleep environment below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. It may sound (get it) like a lot to remember, but RISE can remind you when to do 20+ sleep hygiene habits daily to make it easier to get a good night’s rest. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* If you have trouble sleeping because of anxious thoughts, we’ve covered more advice on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here and [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. ## Drift off Peacefully Sleep sounds are popular, but there’s not a lot of evidence backing them up. The best sound for sleep may well be silence, but we know that’s not always easy to get. Wear earplugs and try insulating your bedroom with heavy curtains and carpet. If, however, anxious thoughts keep you up or noise wakes you up in the night, you might be better off using sleep sounds to make sure you can keep your sleep debt low. Experiment to find a sleep noise that helps you relax and masks any disturbing noises. Try white noise, relaxing music, or sleep stories. And remember to maintain excellent sleep hygiene to make falling and staying asleep easier. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene behaviors each day to make getting a good night’s sleep easier, no matter the sounds you listen to. ## FAQs ### Best sleep sounds for adults There’s not enough research to say the best sleep sounds for adults. Silence seems to be best, but sounds like white noise, nature sounds, and calming music can help you fall asleep and mask disturbing sounds, helping you stay asleep. ### Sounds that put you to sleep instantly There’s not enough research to say which sounds can put you to sleep instantly. Silence may be best, but this can allow environmental noises or anxious thoughts to keep you up. Experiment with white noise, pink noise, nature sounds, and calming music to fall asleep. And improve your overall sleep hygiene to fall asleep faster. ### What color noise is best for sleep? There’s not enough research to say which color noise is best for sleep. White noise has been shown to help people fall asleep in noisy environments like cities and hospitals. Pink noise may help you stay asleep through the night and get deeper sleep. Brown noise is also said to be relaxing and helpful when falling asleep. ### What color noise is best for anxiety? There’s not enough research to say which color noise is best for anxiety. White, pink, and brown noise are all said to be relaxing and may help reduce anxiety. ### Why do I need noise to sleep? You may need noise to sleep if you live in a noisy environment, like a city or apartment building. Noise like a white noise machine, nature sounds, or music can help to mask disturbing noises from traffic or neighbors. You may also need noise to sleep if you get anxious thoughts before bed and need a distraction to help you fall asleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: There’s a Best Time to Wake Up. This App Helps You Find It. published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-time-to-wake-up domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # There’s a Best Time to Wake Up. This App Helps You Find It. Updated 2023-11-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * The best time to wake up is different for everyone. It depends on how much sleep you need, whether you’re an early bird or night owl (or something in between), and your circadian rhythm. * The best wake time is also one you can stick to consistently. * The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to wake up *for you*. It works out how much sleep you need and predicts your circadian rhythm each day, so you can see when your body naturally wants to wake up. Many of us don’t put much thought into when we wake up. We may set an alarm an hour or so before we need to be at work, or we get up whenever the kids decide to wake us up each day. But waking up at the right time can improve your energy, productivity, mood, and overall health and wellness. The caveat? The best time to wake up is different for everyone. Read on to discover the best time to wake up and how the RISE app can tell you your ideal wake-up time. ## Advice From a Sleep Doctor “The best time to wake up will look very different for everyone," says Dr. Chester Wu. It depends on factors like how much sleep you need and whether you’re an early bird or night owl, or something in between. Instead of worrying too much about the best time, my advice is to focus on getting enough sleep each night and waking up at a regular time each day, even on weekends. This will help you feel better in the morning and sustain your energy throughout the day.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## What Is the Best Time to Wake Up? There is no one best time to wake up. The best time to wake up is different for each person. It depends on your: * Sleep need (how much sleep you need) * Chronotype (whether you’re an early bird, night owl, or somewhere between the two) * Lifestyle The best time to wake up is a time that allows you to get enough sleep each night, one that fits with your chronotype and lifestyle commitments, and one that you can stick to consistently. These are the factors – rather than a specific time – that will make the biggest difference to how you feel in the morning and how much energy you have all day. Let’s dive into these factors, and more, in more detail. ### Sleep Need Your sleep need is the amount of sleep you need each night. It’s unique to you and determined by genetics — just like height and eye color. You want to wake up at a time that allows you to meet your sleep need each night. So the best time to wake up will depend on your bedtime (we’ll cover the best time to go to sleep soon). When it comes to sleep need, don’t just aim for [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) and hope for the best. The [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157) recommends adults get seven to nine hours of sleep, but these amounts are guidelines. They’re based on self-reported data, which can be inaccurate, and based on how much sleep people get, not what they need. **Our sleep need insights:** To see just how much sleep needs vary, we looked at how much sleep 1.95 million RISE users aged 24 and up need. It ranged from five hours to 11 hours 30 minutes and 48% of users need eight hours of sleep or more. ![The RISE app can work out your sleep need.](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app can work out your sleep need. To find out your sleep need, turn to RISE. The app uses sleep science algorithms and your phone use behavior over the last year to work out your sleep need down to the minute. You can learn more about [how much sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) here. ### Chronotype You might have heard of early birds and night owls. These are chronotypes. [Research](https://www.tandfonline.com/doi/abs/10.3109/07420528.2012.719971) states about 40% of adults are either early birds or night owls, while 60% of us sit somewhere in between the two extremes. Depending on your chronotype, your body will naturally want to wake up earlier or later. Your chronotype, and therefore the best time to wake up, can change throughout your life. We’re usually more night owls as teenagers and become more early birds as we age. You can learn more about [chronotypes](https://www.risescience.com/blog/what-is-my-chronotype.md) here, including how to work yours out. ### Lifestyle In an ideal world, we’d all wake up when our bodies naturally want us to. But that’s not always possible. You may need to get the kids up, have a set work schedule, or work rotating shifts with different start times each week. The best wake-up time is one that fits with your morning commitments. Here are a few other factors to take into account when figuring out the best time to wake up: ### Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your internal clock. It runs on a roughly 24-hour rhythm and helps to dictate your sleep-wake cycle. The timing of your circadian rhythm is determined in part by your chronotype and by zeitgebers (German for time-givers). Zeitgebers are cues that time your circadian rhythm to the outside world. Zeitgebers include: * Light (the most powerful) * Eating * Exercise You can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) to change when your body naturally wants to wake up. That means even night owls can wake up earlier if they want to. RISE uses your phone use behavior, sleep times, and inferred light exposure to predict your circadian rhythm each day. This shows you when your body wants to wake up each morning. Look out for your “Wake Zone.” ![RISE app screenshot showing your energy schedule](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The RISE app predicts your circadian rhythm each day. ### Sleep Inertia Sleep inertia is the period of grogginess you feel right after waking up. As well as feeling sleepy, your reaction times, decision-making skills, and overall mental performance will be impaired. This means you don’t want to wake up shortly before you need to be your best or perform. Sleep inertia can last anywhere from a few minutes to a few hours. We recommend waking up about 90 minutes before you need to be “on” to give yourself enough time to do an energizing [morning routine](https://www.risescience.com/blog/morning-routine-app.md) and shake off sleep inertia. For example, if you start work at 9 a.m., try waking up around 7:30 a.m. if your bedtime allows you to get enough sleep and wake up at that time. You can learn more about how to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) here. ### Consistency Ideally, you want to wake up in the morning at the same time each day, even on your days off. This helps to keep you in sync with your circadian rhythm, which can lead to more energy and better physical and mental health. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows people with consistent sleep patterns feel more alert than those with inconsistent sleep patterns, even when both groups get enough sleep. And our own data shows RISE users with consistent sleep times have lower [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) than those with inconsistent sleep times (more on sleep debt soon). The National Sleep Foundation’s [2023 guidelines](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) say consistency in sleep times is important for health, safety, and performance. Although it does also say catching up on sleep may be beneficial. Learn how to start and stick to a [good sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) here. ### Sleep Debt and Sleeping In [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of the sleep you’ve missed out on recently. If you’ve got a lot of sleep debt, you might want to wake up a little later than usual to catch up on sleep. Keep lay-ins to an hour or so (max two hours) to avoid messing up your circadian rhythm, though. RISE can work out how much sleep debt you have, so you know when you might want to consider a later wake-up time. You can also [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) by taking naps or getting an early night, so you can stick to the same wake-up time. You can learn more about how to [sleep in](https://www.risescience.com/blog/sleeping-in.md) the right way here. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can calculate how much sleep debt you’ve got. **Expert tip:** Use the RISE [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md). RISE can tell you as you’re setting the alarm whether your chosen wake-up time will add to your sleep debt the next day. If it does, consider setting a later alarm. There’s no one best time to wake up, no matter what you’re trying to achieve. The best time to wake up for [weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md), for students, or for success is unique for each person. Focus on waking up at a consistent time that allows you to get enough sleep. RISE works as a [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md) showing you how much sleep you need and predicting your circadian rhythm so you can see the best time to get this sleep and the best time to wake up. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Does It Matter What Time You Wake Up? Yes, it matters what time you wake up. Waking up at a time that allows you to get enough sleep and stay in sync with your circadian rhythm will result in more energy, better mood, more focus, and lower odds of mental and physical health problems. So instead of an exact time, the best time to wake up for you will depend on factors like your sleep need and chronotype. And despite what you might have heard about sleep cycles, you can’t time your wake-up time to the end of a sleep cycle, so that’s not something you need to worry about. Getting enough sleep and staying in sync with your circadian rhythm are the most important factors. Sleep deprivation is linked to everything from low energy, diabetes, and weight gain, and being out of sync with your circadian rhythm can lead to [health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) like depression and cancer. A [2023 study](https://www.sciencedaily.com/releases/2023/08/230802003415.htm) even found irregular sleep patterns are linked to harmful gut bacteria — and shifting your sleep times by as little as 90 minutes can make this happen. And another [2023 study](https://www.mdpi.com/1422-0067/24/4/3392) found a disrupted circadian rhythm from ill-timed light and meals can mess with your hormones and metabolism. You can learn more about [why it matters what time you sleep](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md) here. ## What Is the Worst Time to Wake Up? There’s no set time that’s the worst time to wake up. But there are a few things you want to avoid. It’s not good to wake up: * Before you’ve had enough sleep * At inconsistent times each day * Shortly before a time you need to be “on” (due to sleep inertia) It’s also not good to repeatedly hit the snooze button. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found snoozing your alarm prolongs sleep inertia compared to using a single alarm. While a [2023 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.14054) suggests hitting snooze for 30 minutes can improve sleep inertia and performance on cognitive tests, the study was small, used self-reported data, and was done on sleep deprived night owls (a group that benefits from a later wake-up time, even if it’s via snoozing). Waking up before you’ve had enough sleep can lead to lower energy, productivity, weight gain, and health problems. But it can also change the type of sleep you get. As the bulk of your [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) comes in the second half of the night, cutting your sleep short by waking up too early can mean you’re not getting enough REM. REM is needed for creativity, memory consolidation, and emotion regulation. You might have heard the worst time to wake up is halfway through a sleep cycle (during deep sleep, for example). But that may not be the case. Sleep cycles can change each night and from person to person, so you can’t really time your wake-up time to match. ## What is the Best Time to Go to Sleep? The best time to go to sleep is [different for everyone](https://www.risescience.com/blog/sleep-before-midnight.md). Your wake-up time may be more fixed than your bedtime, so finding the best bedtime for you is important to make sure you’re getting enough sleep. The perfect time to go to sleep depends on: * Your sleep need * Your chronotype * When you need to wake up * Your sleep efficiency Sleep efficiency is the amount of time you spend asleep in bed, taking into account the time it takes to fall asleep and the time you’re [awake during the night](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md) (waking up once or twice is normal, by the way). If your sleep efficiency is low (i.e. you spend a lot of time awake in bed), you may need an earlier bedtime to get the sleep you need. For example, if you need eight hours of sleep and you need to wake up at 8 a.m., you’d count back eight hours to get to midnight. Then, add 30 minutes to an hour (depending on your sleep efficiency) to give yourself enough time to fall asleep, wake up in the night, and still meet your sleep need. So a bedtime of 11 p.m. or 11:30 p.m. could be best. For a more accurate approach, RISE can give you a science-backed bedtime. The app looks at your sleep need and sleep debt to give you an ideal bedtime to help you get enough sleep. This bedtime will gradually shift earlier if you need to get more sleep — something RISE users say can help you start waking up at the best time for you naturally. “The difference I feel in terms of energy is night and day. I also like how the app will slowly shift your bedtime to get you to your targeted wake-up time. It’s a gradual process but so so effective. I haven’t needed an alarm to wake up in the morning since I started using this app!” [Read the review](https://appfollow.io/app/564260/review/342206720?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). You can also look for your Melatonin Window in the app, which will give you a one-hour bedtime window to aim for. Your Melatonin Window is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is the hormone that primes your body for sleep, so heading to bed when your melatonin levels are high means you may have an easier time falling asleep. ![RISE app screenshot showing the best time to go to bed](/assets/671987c106682b8b4643699c_66eddd1f5f241f29c0fa16c4_652492ea1124ac5d6520e4f8_smart-schedule-rise.webp) The RISE app can tell you the best time to go to bed. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Much Sleep Do We Need? We all need a different amount of sleep. You can use the RISE app to find out your sleep need down to the minute. Or you can work out your sleep need manually by waking up without an alarm and keeping a sleep diary for a week or two — although this method can be inaccurate and tricky to pull off. You can learn more about this manual “sleep rebound” method to [calculate your sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need#need.md) here. The [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157) has guidelines on how much sleep you need. These are: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Young adults and adults: 7 to 9 hours * Older adults: 7 to 8 hours Beware, these recommended amounts of sleep are a good place to start, but they’re just guidelines. A [2018 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) states there is no “magic number” when it comes to the ideal duration of sleep. These guidelines can also be misleading. They’re based on how much sleep people get — not what they need — and on self-reported data, which is often [inaccurate](https://pubmed.ncbi.nlm.nih.gov/22850546/). For example, older people may not need less sleep than younger adults. It’s simply harder to get sleep as you age, so data shows older adults are getting less sleep, not necessarily that they need less. When we looked at RISE user data, we found the median sleep need for those over 60 was eight hours 18 minutes and for those aged 24 to 59, it was eight hours 24 minutes — a difference of only six minutes. Your sleep need can also change. You may temporarily need more sleep if you’re recovering from: * Illness * [Injury](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) * Intense exercise * Sleep deprivation You can learn [how long it takes to recover from sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) here. ## What Are the Side Effects of Not Getting Enough Sleep? The side effects of not getting enough sleep include: * Daytime sleepiness * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Irritability * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Reduced attention span * [Falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) * A weakened immune system (a [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection in those who get less than six hours of sleep) Long-term sleep debt can lead to: * [Diabetes](https://www.ncbi.nlm.nih.gov/books/NBK19961/) * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * High blood pressure * [Cardiovascular disease](https://pubmed.ncbi.nlm.nih.gov/27743803/) * Anxiety * Depression * Having multiple serious health conditions (a [2022 study](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109) found sleeping for five hours or less a night at ages 50, 60, and 70 was associated with a high risk of having two or more chronic diseases like cancer and heart disease) * [Early death](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) ## Is Waking Up Early Healthy? Waking up early may be healthy if you’re getting enough sleep and staying in sync with your circadian rhythm. If waking up early means you’re cutting your sleep short and going against your circadian rhythm (i.e. you’re not a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or you wake up at different times each day), then early mornings may not be healthy for you. However, there is some research suggesting early wake-up times may be better for you — even if you’re a night owl. [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) is the co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our Rise Science sleep advisors. He worked on a [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A8/7181659) that suggests going to sleep early is linked to a decreased likelihood of mental and physical health disorders. It’s not clear why exactly, but it may be because sleeping earlier is linked to healthier lifestyle choices and getting more natural light, which can help you stay in sync with your circadian rhythm. ## What Is the Best Time to Wake Up in Your Sleep Cycle? The best time to wake up in your sleep cycle may be at the end of one complete cycle before you start the next one. But it’s not something we can really control. Here’s a quick explainer: A sleep cycle is made up of light sleep,[deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and[REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) and it lasts 70 to 120 minutes. You might get four to six sleep cycles a night in a good night’s sleep. It’s said that you’ll feel less groggy if you wake up at the end of a sleep cycle, instead of your alarm going off while you’re halfway through in deep sleep, for example. But that may not be the case. Firstly, [research](https://www.tandfonline.com/doi/full/10.2147/NSS.S188911) is mixed on whether you’ll feel groggier waking up during deep sleep compared to other sleep cycles. Secondly, everyone’s sleep cycles and stages of sleep look different and last different lengths of time (they range from 70 to 120 minutes remember). They can even change for you from night to night or across the course of a single night. And [wearable devices](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603649/) aren’t fully accurate in tracking them. Even if you’re in a sleep lab, sleep-stage scoring is done manually and experts only agree on final scores about 80% of the time. All this makes it almost impossible to time your alarm clock to the end of a sleep cycle. Your best bet is to wake up at a consistent time each morning after getting enough sleep. Your brain will take care of the rest. ## What Time Does the Average Person Wake Up? According to 2023 RISE data, the average person wakes up at 8:16 a.m. on weekdays and 8:30 a.m. on weekends. If you’re curious, the average bedtimes are 11:46 p.m. on weekdays and 11:52 p.m. on weekends. Remember, there’s no one best time to wake up. The best time will depend on your own biology and lifestyle. ## The Best Time to Wake Up Is Unique to You The ideal time to wake up depends on how much sleep you need, your chronotype, circadian rhythm, and lifestyle. It’ll also be a wake time you can stick to consistently. RISE can take the guesswork out of it by working out how much sleep you need and predicting your circadian rhythm each day, so you can see when your body naturally wants to wake up. RISE can also tell you how much sleep debt you have, so you can know when it’s best to wake up a little later and catch up on sleep. Finally, RISE can guide you through 20+ sleep habits to help you get the sleep you need, no matter what time you wake up. All this can boost your energy, health, mood, and productivity. And you can see the benefits fast — 80% of RISE users get better sleep and more energy within five days. ## FAQs ### What's the best time to wake up? The best time to wake up is a time that allows you to get enough sleep each night, one that fits with your chronotype and lifestyle commitments, and one that you can stick to consistently. These are the factors – rather than a specific time – that will make the biggest difference to how you feel in the morning and how much energy you have all day. ### What is the healthiest time to wake up? The healthiest time to wake up is at a time that allows you to get enough sleep each night and stay in sync with your circadian rhythm. There is some research suggesting that waking up earlier is healthier for you, regardless of your chronotype, but more studies are needed. This link may be because getting up earlier is associated with a healthier lifestyle and getting more natural light. ### What is the best time to wake up scientifically? There is no one scientifically best time to wake up. The best time to wake up for you will depend on how much sleep you need, whether you’re an early bird or night owl, your body clock, and your lifestyle. Although there is research showing an earlier wake-up time could be healthier for you, regardless of your chronotype, more studies are needed. This link may be due to earlier wake-ups being associated with healthier lifestyle choices and getting more natural light. ### What is the best time to wake up in your sleep cycle? The best time to wake up in your sleep cycle may be at the end before you start the next sleep cycle. But this isn’t really something you can make happen. You may feel groggier if you wake up during deep sleep or REM sleep, but more research is needed to confirm if this is true and it’s very hard to time your alarm to the end of a sleep cycle anyway. ### What is the best time to wake up for weight loss? There is no best time to wake up for weight loss. For weight loss, you need to get enough sleep and stay in sync with your body clock. So the best time to wake up depends on how much sleep you need, whether you’re an early bird or night owl or in between, your body clock, and your lifestyle. ### Best time to wake up calculator? The RISE app is a wake-up calculator that finds the best time for you. It works out how much sleep you need, how much sleep debt you have, and it predicts your circadian rhythm each day, so you can see when your body naturally wants to wake up. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: Best Whoop Alternative for Sleep? The RISE App published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/best-whoop-alternative-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Whoop Alternative for Sleep? The RISE App Published 2024-04-24 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **The RISE app is the best Whoop alternative for sleep.** * The app focuses on sleep debt and circadian alignment — the two metrics research shows make the biggest difference in how you feel and function — and gives you personalized guidance, based on your own biology, to help you improve them for better energy, productivity, health, and performance. The world of sleep trackers is a confusing one. You might have ruled out Whoop, but that doesn’t make the decision of which tracker to get any easier. To help, look for a sleep tracker that focuses on the metrics that make the biggest difference to your days: sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock). That’s where RISE can help. RISE tracks your sleep and sleep debt, predicts your circadian rhythm and energy levels, and gives you advice based on your own body to help you feel and perform better each day. Read on to learn why RISE is the best Whoop alternative for sleep tracking. ## Buyer’s Guide: How to Choose a Sleep Tracker Here’s what to consider when evaluating sleep trackers: * **Does the sleep tracker focus on the right metrics?**Research shows sleep debt and circadian alignment are the two biggest factors affecting how you feel. Metrics like sleep quality or time spent in different sleep stages are interesting but not very useful. You’ll want a tracker that focuses on the right metrics and tracks them accurately. * The RISE app focuses on sleep debt and circadian alignment to make a real difference to your energy levels, productivity, and health. * **Does the sleep tracker help you improve those metrics?** We’re guessing you’re here because you want better sleep and more energy. In that case, you’ll want a sleep tracker that helps you lower your sleep debt and get in sync with your circadian rhythm with, ideally, daily guidance that’s personalized to you. * The RISE app gives you daily guidance — based on your own circadian rhythm and how much sleep you personally need — to help you lower your sleep debt and get in sync with your circadian rhythm. * **Does the sleep tracker come with any other useful features?** Consider if you want features like sleep sounds, a smart alarm, activity tracking, and measures of your stress levels, heart rate variability (HRV), and skin temperature. Some are more useful than others. * With RISE, you’ll get sleep sounds, a smart alarm, suggested sleep and wake times, and the ability to sync with wearable devices and other sleep apps. * **How much does the sleep tracker cost?** Compare prices, subscription models, and whether you need to buy an additional wearable device to make a sleep-tracking app work. Make sure there’s a free trial, so you can test the tracker before purchasing it. * RISE costs $69.99 a year, which works out at $5.83 a month. You can also do a seven-day free trial to see how much RISE can help improve your sleep and energy levels. * **Does the sleep tracker have good reviews?** Search for positive reviews, awards, and recognitions. * RISE has thousands of 5-star reviews as well as industry awards and recognition from big names. * **Does the sleep tracker come with a wearable or sleep-tracking device?** If a sleep tracker requires a wearable (like the Whoop band, Apple watch, or Oura Ring), consider whether it has a long battery life, how comfortable this would be to sleep in, and whether you want to charge and look after another device. Some trackers (like RISE) don’t require a wearable at all. Consider compatibility with other devices should you want to pair a fitness tracker with a sleep app. * You don’t need a wearable or sleep-tracking device to use RISE. The app can track your sleep through your phone. If you like, you can sync RISE with a wearable or sleep app to track more data. ‍ ## Metrics to Track for Better Sleep and More Energy Here are the metrics RISE focuses on and the ones it doesn’t. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. Lower your sleep debt for more energy, sharper focus, better health, and stronger performance. Sleep debt is worked out by comparing how much sleep you get to how much sleep you need. Many sleep trackers don’t track sleep debt (like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) and [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md)), and those that do (like [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md), Sleepzy, and Whoop) don’t track it accurately as they use generic guidelines or self-set sleep goals to determine how much sleep you need each night. RISE calculates your sleep debt by working out how much sleep you individually need. This is known as your sleep need. It can vary from person to person quite a bit. When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE uses a year’s worth of your phone use behavior and sleep science based models to work out your sleep need. The app then tracks sleep duration using either: * **Tappigraphy:** Phone use (which can be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than movement). * **Acoustic sleep monitoring:** Sound via your phone's microphone. * **Mattress-based actigraphy:** Movement in your phone’s accelerometer. * **Data from wearable sleep trackers (if you have one):** RISE can sync with Apple Watch, Garmin, Fitbit, or Oura Ring. From this, RISE calculates your sleep debt over the course of 14 nights and shows you one clear number to focus on. View your sleep debt in the app, on a widget on your iPhone home screen, on your iPad, or on the Apple Watch. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt. ### Circadian Alignment Circadian alignment is whether you’re in sync with your circadian rhythm. Getting and staying in sync can boost your energy levels, performance, and [mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). Just like with sleep debt, many sleep trackers (like SleepCycle) don’t give you any information about your circadian rhythm. Some trackers do give you information about your circadian rhythm (like Whoop, Oura Ring, [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), and Polar watches). For many, this is only in the form of recommended bedtimes or sleep consistency scores, instead of advice on how to harness your circadian rhythm during the day for more productivity. And many trackers give you a fixed recovery score or readiness score that doesn’t accurately represent how your energy levels change across the day. Others, like RISE, give you detailed circadian rhythm insights. RISE uses your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense, to predict your daily circadian rhythm. You’ll see when your body wants to sleep and wake up and when your [energy levels are expected to rise and fall](https://www.risescience.com/blog/low-energy.md) across the day. Sync up with these times for better alignment, energy, sleep, and productivity. **Learn more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing your energy peak and dip times](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your circadian rhythm each day. ### Metrics You Don’t Need to Track: Sleep Stages and Sleep Quality Many Whoop alternatives track time spent in deep sleep, light sleep, and REM sleep. That includes Garmin, Fitbit, Samsung Galaxy watch, and Apple Watch (and Whoop if you’re still considering it). But there’s not much evidence connecting how long you spend in each sleep stage with how you feel each day. Plus, we all need a different amount of each sleep stage — just like how we all need a different amount of sleep — and that this can change nightly. Focus on getting enough healthy sleep with good sleep hygiene (more on that soon) and your brain will take care of the rest. Even if tracking sleep stages was useful, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers aren’t that accurate at tracking them. Even in polysomnography (sleep studies), experts only agree on results [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. **You can learn why you don’t need to worry about** [**how much deep sleep you need**](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) **or get here, and the same goes for every other sleep stage.** You might also spot sleep quality being tracked by many sleep-tracking apps and devices. But when it comes to sleep quality, there’s no agreed-upon [definition](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) for it. So sleep trackers often use their own scoring systems to give you a sleep score based on multiple metrics. This isn’t that useful as it’s hard to tell what you need to improve to improve the score, let alone get better sleep and energy. Plus, the metrics sleep quality scores are based on may not even make that much of a difference to how you feel during the day. So, even if you could improve it, you might find your energy levels don’t change. RISE doesn’t track sleep quality itself, but you can self-rate sleep quality in the app. That’s because [research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) suggests how satisfied *you* are with your sleep *can* make a difference to your overall wellness. **Heads-up:** Sleep quality or time spent in sleep stages can’t diagnose sleep disorders. Sleep debt can be helpful to show how much sleep you’re losing out on. But you should speak to a doctor or sleep specialist if you think you have a sleep disorder. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Which Sleep Trackers Help You Get More Sleep and Energy? Some sleep trackers simply track your sleep duration and perhaps some other metrics without giving you much guidance on what to do with all this sleep data. Others give you some semi-personalized guidance, like Oura Ring’s recommended bedtimes, or tools to help you improve your sleep, like Apple Watch’s blood oxygen tracking, which you could bring to a doctor if you think you’ve got sleep apnea. Here are some of the RISE features that can help you get more sleep and energy: * 20+ sleep hygiene notifications timed to your individual circadian rhythm to make them more effective. These sleep habits can help you fall asleep faster and wake up less often * Sleep sounds and guided relaxation exercises like diaphragmatic breathing and progressive muscle relaxation to help you drift off faster * Recommended sleep and wake times and insights to help you fix your sleep patterns, [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md), or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) faster * A smart alarm clock that tells you if your wake time will add to your sleep debt * A prediction of your energy levels across the day so you know when to harness your naturally productive times and when to take a break or a nap ![RISE users get more sleep](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users get more sleep. ## Other Useful Features There are many Whoop alternatives out there, so considering other features you want in a sleep tracker can help narrow down your choices. Devices like Garmin and Apple Watch can be good for fitness tracking and recording your workouts, heart rate monitoring, and in-depth health metrics, whereas apps like SleepCycle can record sleep sounds to identify snoring. As you’re looking for a sleep tracker, though, consider features that’ll help you pay down sleep debt and get in sync with your circadian rhythm for better sleep and energy. Additional RISE features include: * Partner Connect, so you can sync up with a partner or friend and keep each other on track * Calendar integration, so you see schedule your day to match your energy peaks and dips and never miss your most productive times * Syncing with wearable devices like Apple Watch, Garmin, Fitbit, and Oura Ring directly, devices like Eight Sleep Mattress and Whoop indirectly through Apple HealthKit, or apps like Sleep Cycle to track more metrics * Access RISE’s insights and features on other devices, including on the app, a widget on your iPhone home screen, your iPad, or your Apple Watch. RISE’s Apple Watch app and complication let you set your RISE alarm from your watch and get sleep hygiene habit reminders on your wrist. We make the case that [RISE is the best sleep app for the Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) here. ## Cost Whoop costs $239 a year. The basic Whoop strap is free, but other colors cost $49 to $99. Here’s how Whoop alternatives compare on cost: * **RISE:** $69.99 a year, which works out at $5.83 a month * **Oura Ring:** $5.99 for a monthly subscription. The ring costs $299 to $349, depending on design * **AutoSleep:** $7.99 * **Sleep Cycle:** $39.99 a year * **Apple Watch:** Price depends on the model. The Apple Watch Series 9 is $399 and the Apple Watch Ultra 2 is $799 * **Fitbit:** Price depends on the model. The Fitbit Sense 2 is $249.95 and the Fitbit Charge 6 is $159.95 * **Garmin:** Price depends on the model. The Venu 3 costs $449.99 and the Vivoactive 5 costs $299.99 You can get a **seven-day free trial** with RISE. During this free trial, you’ll find out your sleep need and how much sleep debt you have, and you’ll see daily predictions of your circadian rhythm to find out your recommended sleep times and upcoming energy fluctuations. Follow RISE’s 20+ personalized sleep hygiene notifications, relaxation exercises, and recommended sleep times to see how much you could lower your sleep debt and improve your energy levels. We’ve found 80% of RISE users feel more energy within five days! ## RISE Reviews We obviously can’t compare reviews for every alternative to Whoop out there, but here’s a selection of what RISE users have to say about the app: * “I’m a WHOOP user but I think that insights from RISE are quite helpful and more focused on sleep. **Do one thing, but do it well**.” [Read the review](https://appfollow.io/app/564260/review/352488376?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “**I trialed a lot of apps before settling on this one.** Not only does it give me the information I’m looking for in regards to my energy levels, but it also suggests times for various activities based on my dips and lows. And it puts them into my calendar app for me!...I truly love this app and I’ve recommended it to a few friends and family already!” [Read the review](https://appfollow.io/app/564260/review/348711528?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “**One of the best apps I have ever come across** to help syncing my energy levels in order to help me achieve optimal performance during all my activities.” [Read the review](https://appfollow.io/app/564260/review/351079840?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). As well as 5-star user reviews, RISE has attracted the attention of some big names. Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024, and Apple nominated RISE for a design award and named it an Editor’s Choice app. ## Try the Best Whoop Alternative for Sleep: The RISE App Even if you take Whoop out of the picture, there are hundreds of sleep trackers out there to choose between. Whoop alternatives range from everything from smartwatches and smart rings to mattress devices and apps. If you’re looking for better sleep and energy, you don’t need to worry about metrics like blood oxygen levels, resting heart rate, or body temperature. You just need to focus on lowering your sleep debt and getting in sync with your circadian rhythm. That’s why RISE is the best Whoop alternative going. It focuses on these two metrics and gives you personalized guidance to help you improve them, so you can get more energy and productivity each day. And you don’t need a wearable to do this. RISE tracks everything from your phone. If you do want to use a wearable to get more metrics, though, RISE syncs with Apple Watch, Garmin, Fitbit, and Oura Ring. If you’re still considering Whoop, it may make a great activity tracker, so you can use RISE to track and improve sleep while Whoop focuses on other parts of your health. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) --- title: Your Biological Clock: There’s a Right Time to Do Everything published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/biological-clock domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Your Biological Clock: There’s a Right Time to Do Everything Published 2021-07-15 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Illustration of a person's head with biological clock embedded in it](/assets/60f1248d5456b12e9106830c_illustration-of-a-clock-in-a-head.avif) Did you know that your body has a built-in biological clock? This clock signals to your body when it’s time to perform your everyday necessities, from sleeping to eating. Learning what the biological clock is and how it operates relative to the sleep-wake cycle can help you determine your ideal wake and sleep times — so you can get the amount of sleep your body needs for better energy during the day. More than that, understanding how your daily energy levels fluctuate can help you structure your day to maximize everything that matters to you — productivity and feeling good being the top two on everyone’s list. ## **What Is a Biological Clock?** All living organisms, from fruit flies to killer whales, have biological clocks that regulate their biological rhythms — or repetitive biological processes. Your circadian rhythm, which tells your body when to be active and inactive over a roughly 24-hour cycle, is one of these biological rhythms. While you’ve likely heard talk of your biological clock, it’s actually not just one internal clock. There’s an entire network of peripheral clocks distributed across your organ systems and cells. At certain times of day and night, and according to internal and external cues, these clocks kick off predictable biological processes, like hormone production, temperature regulation, blood pressure, and the most well-known of all — your [sleep-wake cycle](https://www.risescience.com/blog/sleep-wake-cycle.md) (more on that later). However, all of us do have a master biological clock (or [circadian clock pacemaker](https://www.nature.com/articles/nrc1072)). This is also known as the suprachiasmatic nucleus (SCN) — a group of neurons located in the part of the brain called the hypothalamus. The SCN is roughly attuned to the 24-hour light cycle, in which light (the most important circadian cue for humans) prompts the master clock to alert the rest of your body’s biological clocks. Working as a team, these internal clocks tell you the best times for waking, sleeping, eating, exercising, and so on — creating a complex but predictable pattern to your everyday life. ## **How Your Biological Clock Influences Your Sleep-Wake Cycle** ![biological clock: illustration of a person and a clock](/assets/66eddd93071e4c369a438169_60f12a758932f5014129672d_illustration-of-a-person-and-a-clock.jpeg) Now that you have a good idea of what the biological clock is and how the internal clock network regulates your biological rhythms to influence your daily activities, let’s zero in on the sleep-wake cycle. Your sleep-wake cycle is governed by the [two laws of sleep](https://www.risescience.com/improve-sleep-hygiene#two-laws-of-sleep.md): sleep homeostasis and circadian rhythm. These two laws operate independently but also interact with each other to determine when you go to bed and wake up, as well as your daily energy fluctuations. To understand sleep homeostasis, we first need to look at how your body’s adenosine levels change relative to the sleep-wake cycle. During wakefulness, adenosine (a drowsiness-inducing compound) builds up in your brain, leading to rising sleep pressure. Consequently, you fall asleep at night, and your body purges the accumulated adenosine during slumber, resetting the sleep homeostat to zero the next morning. Listening to your biological clock to go to bed and wake up at the ideal times for you will help keep the sleep homeostat balanced. You’re more likely to meet your sleep need (the genetically determined amount of sleep your body needs) and keep sleep debt low (the amount of sleep you’ve owed your body over the past 14 days and the number that best predicts how you feel and function every day). Meanwhile, your master biological clock regulates your circadian cycle through various [clock genes](https://www.sciencedirect.com/science/article/pii/S0006295221000897). That said, the circadian rhythm is also influenced by external factors, of which light exposure is the most important of all. Both natural and artificial light can maintain or upset your circadian cycles — the latter incites circadian misalignment that often presents itself in situations like: * [Social jetlag](https://www.risescience.com/blog/social-jetlag.md) (a mismatch between your social and biological clocks) * Travel jet lag when in a new time zone * Shift work An out-of-whack body clock doesn’t just bring about low energy levels and sleep disorders. Circadian misalignment can also cause [serious health consequences](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) over time, such as heart disease, diabetes, and obesity. It’s even associated with mental health issues like bipolar disorder. As such, working with your biological clock to keep your circadian rhythm on the right track is vital for circadian alignment, the foundation for better energy levels and overall wellness. ## **Working With Your Natural Energy Fluctuations** If you’re wondering how to take advantage of your sleep-wake cycle to feel and function at your best, RISE can help. First, the app is purpose-built to tell you the ideal times for sleeping and waking to ensure you’re meeting your sleep need and minimizing sleep debt. Secondly, it shows you how to structure your day according to your energy peaks (the times at which you’re primed to be alert and productive) and dips (the times at which you’re inclined to rest and refuel). The exact times of these peaks and dips can be found on the “Energy Schedule” in the app. Although these timings may vary from person to person, the general pattern is largely the same. Here are the energy fluctuations you can expect to experience each day and how you can use them to your advantage. ### **Wake Up** Upon waking up (RISE calls it your “Wake Zone” in the app), adenosine — the [drowsiness-inducing chemical](https://pubmed.ncbi.nlm.nih.gov/10344585/) that accumulates during wakefulness and is gradually purged during sleep — is still present in minute amounts, making you feel groggy. P.S. Wake-up grogginess is completely normal even if you’ve met your sleep need last night. In fact, scientists term this natural phase of the sleep-wake cycle as [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). ### **Morning Ramp-Up** ![biological clock: bed with white sheets](/assets/66eddd94071e4c369a43829f_60f12b4d2c399b503194ecc9_bed-with-white-sheets.jpeg) As you slowly transition out of morning sleep inertia (which can take up to 90 minutes), light exposure prompts the SCN to release [circadian-alerting signals](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2701283/) in steadily increasing amounts and to neutralize drowsiness. Cortisol, norepinephrine, and serotonin also flood your body to promote wakefulness and alertness. This potent cocktail of chemicals and hormones banishes the last dregs of morning inertia from your system, helping you to feel more energetic. P.S. This is the best time to sip on a cup of joe and shorten your grogginess zone. ### **Morning Peak** The cresting levels of circadian-alerting signals, coupled with a surge in cortisol, norepinephrine, and serotonin, leads to what RISE calls your “Morning Peak,” i.e., your first energy peak of the day. The app tells you the exact window of time to schedule A-game tasks for [peak productivity](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md). Keep in mind that at the same time, adenosine will start to creep back into your system, and sleep pressure slowly builds up. P.S. A high [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) will inevitably lower your energy peaks and deepen your dips. ### **Afternoon Dip** From the early to late afternoon, there’s a temporary lull in your body’s circadian-alerting signals. This allows the burgeoning sleep drive to temporarily overpower your circadian system. You may feel sluggish and/or drowsy as you experience what’s known as the “[Afternoon Dip](https://www.risescience.com/blog/stay-productive-through-your-afternoon-dip.md)” in the RISE app. Contrary to popular belief, your energy dip isn’t a direct result of your lunch (although a meal full of processed carbs can worsen the effects of the afternoon slump). Nor does it have to be unproductive — research shows energy dips may be a productive outlet for [tackling creativity-based tasks](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663). Alternatively, stack passive tasks like administrative work and household chores to make the most of your dip. P.S. This is the best time to take a nap and [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) without disrupting your bedtime that night. ### **Evening Peak** Your circadian-alerting signals start to pick back up again to try to combat the ever-rising sleep pressure that is now at an all-time high. This leads to your second energy peak of the day — RISE refers to it as your “Evening Peak.” Take advantage of it to end off the day on a productive note. P.S. Scientific evidence shows a [17.6% boost in lung efficiency](https://pubmed.ncbi.nlm.nih.gov/19079662/) nearer to the evening times (i.e., 4-5 p.m.). This, coupled with the peak in your core body temperature, suggests that exercising during this window of time may yield your best personal record yet. ### **Evening Wind Down** As darkness falls, your circadian-alerting signals start to quiet down for the night. Your sleep drive is once again in the driver’s seat, thanks to a build-up of adenosine. It’s time to wind down, relax your mind and body, and get ready for bed. P.S. Take advantage of the “Evening Routine” habit in the RISE app to customize your ideal evening wind down as part of your [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md). ### **Melatonin Window and Bedtime** ![RISE app screenshot of melatonin window reminder](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The RISE app shows your Melatonin Window to let you know your ideal window of time for going to bed. In the 2-3 hours leading up to your biological bedtime, the master clock switches gears and tells the pineal gland in your brain to start [producing melatonin](https://n.neurology.org/content/71/8/594) (a sleep-promoting hormone). Scientists term this biological process the dim light melatonin onset (DLMO), which marks the start of your “Melatonin Window” in the RISE app. Do note that your Melatonin Window shifts daily based on your recent sleep times and other fancy RISE algorithms. Go to bed within this window of time to take advantage of your body’s peak melatonin levels. You’re far less likely to stay up counting sheep, and instead, more prone to falling asleep quickly and staying asleep throughout the night. Aligning your target bedtime with your Melatonin Window gives you the best chance of meeting your sleep need to keep sleep debt low. P.S. Add the “Melatonin Window” habit to your “Energy Schedule” in the app to give you a heads up on when you should hit the sack every night. ## **The Trick Is to Work With Your Biological Clock** Running on a full energy tank isn’t about downing energy bars or drinking coffee all day long. Instead, it’s about working with your biological clock and circadian rhythm to get the sleep you need and to do the things you need to do at the right times. The reality is, your body is already timed to an optimal schedule for healthy sleep and better energy; you just need to listen to your internal clock. Of course, a tool like RISE makes it much easier to know when your energy peaks and dips will be, right down to the exact minute. Use the [RISE app](https://www.risescience.com/download-rise.md) to help you feel and function at your best every single day. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? 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Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 9 Breathing Exercises Before Bed for Sleep and Anxiety Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) Breathing is one of those things you often don’t even think about. But, while simple, breathing exercises before bed can have a powerful effect. The right exercises can help ease anxiety, lower your heart rate, and help you drift off. And breathing in the right way — such as through your nose, not your mouth — both while awake and asleep has a whole host of health benefits. Breathing is a part of your autonomic nervous system, along with your heart rate, blood pressure, and digestive system. But breathing is one of the functions you have control over. Changing your breathing can help you change other aspects of your body, such as your stress levels, heart rate, and how well you fall asleep. Below, we’ll cover breathing exercises you can do before bed to help you fall asleep and boost your overall energy, health, and well-being. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can guide you through diaphragmatic breathing, a breathing exercise with many science-backed benefits, and how the app can help you do other activities that make a huge difference to your sleep and health. ‍ [Why do breathing exercises before bed?](#breathing) [What are the best breathing exercises before bed?](#best) [How to get more sleep?](#get) [How to lower anxiety for sleep?](#lower) ‍ ## Why Do Breathing Exercises Before Bed? Breathing exercises before bed are useful as they can help you sleep in a few ways. Firstly, it’s a relaxation exercise. Breathing exercises can slow your brain and body down before bed and promote your body’s parasympathetic nervous system, or the relaxing state of “rest and digest.” This is opposed to the sympathetic nervous system, which is your body’s stress response, or “fight or flight” response. Our [emotional state](https://www.annualreviews.org/doi/10.1146/annurev-neuro-090121-014424?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed) affects our breathing (you might notice you breathe faster and more shallowly when you’re stressed), but the link works the other way around, too. Our breathing can affect our emotional state. In other words, by slowing and lengthening your breathing you can lower your stress and anxiety levels. This is useful before bed. Another reason to do breathing exercises? They can help if you find yourself awake with anxiety, either when you’re trying to drift off or if you’ve woken up during the night. As well as calming you down, mindful breathing exercises can give you something to focus on to stop rumination, or endless worrying. Breathing exercises at any time of day can help keep stress levels in check, something that’ll be useful when bedtime rolls around. And they can also help promote the “correct” way of breathing (i.e. slowly, low or deeply to engage the diaphragm, and through your nose, more on that soon), which has huge benefits for your overall health and wellness, as well as your sleep. They can help at any time of day, but before bed can be a great time to do these exercises, especially when your days are busy. ‍ ## What are the Best Breathing Exercises Before Bed? Breathwork has become a bit of a buzzword lately, but more scientific evidence is emerging to show how useful it can be. While promising, more research needs to be done, though. Many studies on breath control or breathing exercises come with limitations, like being small in size, having a risk of bias, or being done in populations with health conditions or impaired breathing, meaning we don’t know much yet about how breathing exercises can help the general population. One thing that is clear though is there’s very little downside to doing these exercises, and some benefits are backed by science. Heads-up: Naming conventions for these breathing exercises aren’t consistent. Some overlap with each other, but are listed as separate exercises (like deep breathing and diaphragmatic breathing, which both engage the diaphragm, for example). While there’s overlap, we’ve kept these exercises separate to reflect the naming conventions used in studies. This keeps the health benefits attributed to each exercise as accurate as possible. Here are some exercises to try. ### 1\. Diaphragmatic Breathing ![RISE app screenshot showing diaphragmatic breathing](/assets/66eb95a1180befb29b24eee2_64218aa62db8d01d5c342c8c_RISE-dia-breathing.png) The [RISE app](https://www.risescience.com/.md) can guide you through a diaphragmatic breathing exercise. ‍**What it is:** Diaphragmatic breathing, also known as belly breathing or deep breathing, involves breathing slowly, deeply, and while engaging the diaphragm, the major breathing muscle found below the lungs. Despite breathing all the time, many of us only engage our diaphragm [as little as 10%](https://www.mrjamesnestor.com/breath-book). Instead, we breathe shallowly from our chests, which can put pressure on the heart and increase blood pressure. This can limit the range of your diaphragm and your lung capacity. Diaphragmatic breathing has been shown to trigger your body’s [relaxation response](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full?fbclid=IwAR2Yzjbt9glZxPoMDRnRf4MkzvFXHhspagUowQFODilbJlyNhI1gdw8DSAM), slowing your heart rate, lowering your blood pressure, and reducing stress and anxiety. And it may even help those with [health conditions](https://www.mdpi.com/2305-6320/7/10/65) like eating disorders, chronic functional constipation, high blood pressure, migraines, cancer, gastroesophageal reflux disease, heart failure, [motion sickness](https://www.ingentaconnect.com/content/asma/amhp/2015/00000086/00000005/art00007), and sleep disorders like [sleep apnea](https://link.springer.com/article/10.1007/s11325-020-02013-4). It sounds powerful for a simple breathing exercise, but science backs it up: * A [2022 study](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) found diaphragmatic breathing helped those with sleep apnea feel less daytime sleepiness. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. * A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) looking at diaphragmatic breathing in nurses during the [COVID-19](https://www.risescience.com/blog/covid-insomnia.md) outbreak found the breathing exercise helped reduce anxiety, sleep latency (the time it takes to fall asleep), and sleep disturbances. * [Research from 2020](https://www.researchgate.net/profile/Marwa-Abd-Elbaky/publication/343366101_The_Effectiveness_of_Using_Breathing_Exercise_on_Sleep_Quality_Among_Hospitalized_Patients/links/5f2593ac458515b729f927be/The-Effectiveness-of-Using-Breathing-Exercise-on-Sleep-Quality-Among-Hospitalized-Patients.pdf) found diaphragmatic breathing helped those in hospital improve their sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). * A [2019 systematic review](https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx?inf_contact_key=8d649708c10b478677ba7a31c40e4184680f8914173f9191b1c0223e68310bb1) found diaphragmatic breathing can reduce stress levels, including physical markers of stress like cortisol levels, breathing rate, and blood pressure. * [2017 research](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full?fbclid=IwAR2Yzjbt9glZxPoMDRnRf4MkzvFXHhspagUowQFODilbJlyNhI1gdw8DSAM) shows eight weeks of diaphragmatic breathing training can improve attention, mood, and cortisol levels. * A [study from 2016](https://onlinelibrary.wiley.com/doi/abs/10.1111/ppc.12184) found diaphragmatic breathing can reduce anxiety, heart rate, and breathing rate over eight weeks. Just five minutes of diaphragmatic breathing a day can help to ease stress and anxiety, which can help you drift off more easily. And even a [single session](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full?fbclid=IwAR2Yzjbt9glZxPoMDRnRf4MkzvFXHhspagUowQFODilbJlyNhI1gdw8DSAM) has been shown to reduce blood pressure, increase heart rate variability (a sign of heart health), and boost how much oxygen you have in your system. Diaphragmatic breathing helps you get into a relaxed state in the moment, and over time you should begin to breathe more slowly and deeply in everyday life. **How to do it:** There are many different ways to do diaphragmatic breathing. Try this to get started: * Sit in a comfortable position and place one hand on your chest and the other on your belly. * Breathe in deeply so you feel the hand on your belly rise, but not the hand on your chest. * Continue inhaling and exhaling slowly and deeply. * Try doing 20 deep breaths to start with. The RISE app can walk you through diaphragmatic breathing with a two-minute guided session. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* ### 2\. Box Breathing **What it is:** Box breathing is a type of diaphragmatic breathing that involves inhaling, holding your breath, exhaling, and holding your breath, for a set count. It not only promotes deep diaphragmatic breathing, but holding your breath momentarily can further promote [parasympathetic activity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9277512/), or relaxation responses, in the body. **How to do it:** * Inhale for a count of four * Hold your breath for a count of four * Exhale for a count of four * Hold your breath for a count of four * Repeat for 20 to 50 seconds, or a few box cycles It can help to use a visualization of a box. As you breathe in, imagine moving along the top of a box, hold your breath as you imagine moving down the right-hand side, breathe out as you move across the bottom, hold as you move up the left-hand side of the box, and repeat. ![diagram of box breathing](/assets/6424b619137853a12ab81aed_AG8NV2ZuYFXE9MW9I_gL3ZCBnpfVCChAm50109j9O6MQW08VekVmb7wRbKAko8YtksR9S1XAOMVFzcxfEht9JcA-RHXBQfbalCdXZlvdGw1vV5zABbc7PyGuTB8TsPJ3CVMlEK85ZyCAsJm1As7w1Jw.png) Image credit: [https://workwithmum.com](https://www.google.com/url?q=https://workwithmum.com&sa=D&source=docs&ust=1680130937857962&usg=AOvVaw2K0I6vVE4Xbf6PL939MKX3) You can get started with four seconds. To determine how long exactly you should count for to maximize the exercise’s benefits, [try doing a carbon dioxide tolerance test](https://hubermanlab.com/how-to-breathe-correctly-for-optimal-health-mood-learning-and-performance/). * Get a timer ready to use and take three normal breaths * Inhale and fill your lungs completely * Start the timer as you begin to exhale * Exhale slowly through your nose for as long as you can * Stop the timer when you’re finished. If you exhaled for 20 seconds or less, try box breathing for three seconds on each side. If you exhaled for 20 to 45 seconds, try five to six seconds for box breathing, and if you exhaled for 50 seconds or longer, try box breathing for eight to 10 seconds. Be sure to pick a length of time that doesn’t cause any strain or anxiety while you’re doing the exercise. You can increase how long you inhale, exhale, and hold your breath as you get stronger with this breathing exercise. If you find the exercise easy after a few weeks, try retesting your carbon dioxide tolerance to find a new time. ### 3\. 4-7-8 Breathing What it is: The 4-7-8 breathing exercise was developed by Dr. Andrew Weil, a doctor and the founder and Director of the Andrew Weil Center for Integrative Medicine at the University of Arizona. The exercise involves breathing in for a count of four, holding your breath for a count of seven, and then breathing out for a count of eight. The technique is based on yogic pranayama breathing techniques, and it can ease anxiety and stress to help you fall asleep. [Research from 2022](https://link.springer.com/article/10.1007/s11695-022-06405-1) looked at how the 4-7-8 breathing method could help patients after bariatric surgery. The study found it helped to lower stress and anxiety. Another [study from 2022](https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.15389) found the 4-7-8 technique can improve heart rate variability and blood pressure, both when sleep deprived and when you’re getting enough sleep — although it worked better in those who weren’t sleep deprived. The breathing exercise has even been shown to help reduce [pain during childbirth](https://ejurnal.poltekkes-manado.ac.id/index.php/prd/article/view/373). **How to do it:** * Sit comfortably with your back straight * Place the tip of your tongue behind your front teeth * Breath in for a count of four seconds * Hold your breath for a count of seven * Exhale forcefully through your mouth for a count of eight, making a whooshing sound as you do * Repeat for four to six breath cycles Stop if you experience lightheadedness, and try doing the exercise for shorter periods of time next time. ### 4\. Paced Breathing **What it is:** Paced breathing involves slowing your breathing to about six breaths per minute and extending your exhales to be longer than your inhales. Slow breathing helps activate your body’s relaxation response and improve your sleep. One [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.12333) found when insomniacs practiced paced breathing for 20 minutes before bed, they had reduced sleep latency, number of awakenings, and time awake during the night. **How to do it:** * Inhale for a count of two to four seconds through your nose * Exhale for a count of four to six seconds through your mouth * You can adjust how long you inhale and exhale for, just be sure you’re exhaling for longer than you’re inhaling * If it helps, focus on an object, image, or sound to clear your mind * Repeat for a few cycles ### 5\. Deep Breathing **What it is:** Deep breathing is exactly what it sounds like: breathing deeply. You may find it easier to focus on breathing deeply rather than incorporating inhale and exhale times into your breathing exercises. It’s also a great exercise for beginners. Deep breathing is a form of diaphragmatic breathing, so it has many of the same benefits. Deep breathing exercises can relax your body and reduce stress, helping you get ready for sleep, as it activates your body’s parasympathetic “relaxation” nerves, many of which are found at the bottom of your lungs. Slow, deep breathing can also boost [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production, the natural hormone that primes your body for sleep. It may even help to treat [insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/) by reducing “hyperarousal,” or being alert in fight-or-flight mode. Deep breathing may even help after an operation, a time when it can be especially hard to get a good night’s sleep. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942648/) looked at sleep in patients after surgery — a coronary artery bypass graft to be exact. It found deep breathing prevented a decline in sleep quality after the operation. Another [study](https://www.researchgate.net/profile/Deepika-Khakha/publication/351625588_Impact_of_Jacobson_Progressive_Muscle_Relaxation_JPMR_and_Deep_Breathing_Exercises_on_Anxiety_Psychological_Distress_and_Quality_of_Sleep_of_Hospitalized_Older_Adults/links/60a23673458515c26599a306/Impact-of-Jacobson-Progressive-Muscle-Relaxation-JPMR-and-Deep-Breathing-Exercises-on-Anxiety-Psychological-Distress-and-Quality-of-Sleep-of-Hospitalized-Older-Adults.pdf) found deep breathing and progressive muscle relaxation reduced anxiety and distress and improved the quality of sleep in hospitalized older adults. RISE can guide you through a progressive muscle relaxation session. **How to do it:** * Focus on breathing deeply into your diaphragm rather than the all-too-common shallow breathing into your chest. * For progressive muscle relaxation, tense and relax one muscle group at a time, working around your entire body. Remember to breathe deeply as you’re doing this. * Deep breathing is often used with a body scan where you mentally scan your body one part at a time, noticing how each part feels. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* ### 6\. Psychological Sighing **What it is:** Psychological sighing, or cyclic sighing, is a breathing exercise that involves two inhales followed by a long exhale. We sigh naturally to remove excess carbon dioxide from the body and it can promote relaxation. [Research from 2023](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) — co-authored by our scientific advisor and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — shows five minutes of psychological sighing can improve your mood, reduce breathing rate, and help manage stress levels. It states psychological sighing is more effective at increasing positive mood than mindfulness meditation. While no changes were found for sleep, reducing your stress levels could help to improve your sleep as stress and anxiety can keep you awake. **How to do it:** * Inhale through the nose once * Inhale again through the nose (don’t worry if this inhale is shorter) * Take a long exhale through the month * Repeat for five minutes ### 7\. Nasal Breathing Exercises **What it is:** Mouth breathing can lead to snoring and sleep apnea, two problems that will affect how well you breathe at night and how restorative your sleep is. Mouth breathing can also lead to low energy, high blood pressure, [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md), and impaired brain function. [Breathing through your nose](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf), on the other hand, can help reduce your risk of snoring and sleep apnea, lower anxiety, reduce infections, and it’s been shown to improve self-reported sleep quality. There are some exercises you can do to help you breathe through your nose during the day, which should help you do so at night, too. **How to do it:** To [decongest your nose](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/): * Take a normal breath through your nose * Use your fingers to pinch your nose to hold your breath * Continue pinching and nod your head up and down, then side to side * Hold your breath for as long as you can, until you feel the urge to breathe * Let go of your nose and try to breathe through it as calmly as possible * Rest for 30 to 60 seconds then repeat. Do this six times. Remind yourself to breathe through your nose during the day. This will help you break the habit of mouth breathing and “train” your nose to make nasal breathing feel easier. You can set reminders on your phone or stick a Post-it note to your mirror. We’ve covered more [ways to stop mouth breathing at night](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) here and [how to sleep with a stuffy nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) here. ### 8\. Mouth Taping **What it is:** Mouth taping isn’t exactly a breathing exercise, but it does directly change how you breathe at night. It involves placing a small piece of tape over your lips while you sleep to force your body to breathe through your nose. As we explained above, there are many health risks that come with mouth breathing, and many benefits of nasal breathing. You might breathe through your mouth because of [allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) or nasal obstructions, but it may just be out of habit. If it’s a habit, mouth taping can stop the mouth from opening at night, helping you make the switch to nasal breathing. You may find you don’t need tape anymore after a few weeks. One [small study](https://pubmed.ncbi.nlm.nih.gov/25450408/) found mouth taping decreased snoring intensity and frequency and decreased sleep apnea severity. Mouth taping is sometimes used as part of the [Buteyko breathing technique](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6513443/) to help stabilize people’s breathing patterns. It’s said to help those with asthma, but more research is needed on this front. **How to do it:** * Before you tape, make sure you can breathe easily through your nose. If you’re congested or can’t get enough oxygen nasally, don’t try mouth taping. Get medical advice before you tape. * Place a small piece of surgical tape over both lips to stop them from opening at night. Use a piece longer than you need and fold over the top to make it easier to remove in the morning. * Start small by taping during the day for 10 minutes before trying it for a full night’s sleep. Heads-up: Taping your mouth closed can cause anxiety and discomfort. Don’t let this anxiety keep you awake. You can buy chin straps that keep your mouth closed at night without the need for tape. You can learn more about [mouth taping for sleep](https://www.risescience.com/blog/mouth-taping-for-sleep.md) here. ### 9\. Coherent Breathing **What it is:** Coherent breathing involves taking five or [six breaths per minute](https://www.mdpi.com/2077-0383/10/3/471). It sounds simple, but the results are impressive. Coherent breathing can improve heart rate variability, circulation, oxygen saturation, and reduce dead space in the lungs. A [2019 study](https://journals.lww.com/practicalpsychiatry/Abstract/2019/11000/Psychological_Function,_Iyengar_Yoga,_and_Coherent.4.aspx) looked at people with major depressive disorder. They did both yoga and coherent breathing exercises for 12 weeks. At the end of the experiment, depression, anxiety symptoms, sleep quality, and feelings of positivity had improved. [Research from 2020](https://www.liebertpub.com/doi/10.1089/acm.2019.0234) found 12 weeks of yoga and coherent breathing exercises increased gamma-aminobutyric acid (GABA) levels, a neurotransmitter in your brain linked to calming anxiety and stress. While promising, both studies included yoga, so it’s not clear how much coherent breathing would benefit you if you practiced it alone. **How to do it:** * Take a few normal breaths and count the length of each inhale and exhale so you have a baseline * Inhale and exhale for four seconds for one minute * Extend your inhales and exhales to five seconds for one minute * Extend to six seconds for one minute * Be sure to breathe deeply into your belly, not just your chest. * Start by coherent breathing for five minutes and work up to 20 minutes. ‍ ## How to Get More Sleep? ![](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. ‍ If you’re turning to breathing exercises in an effort to drift off and get more sleep, there are other things you need to consider as part of something called sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of daily behaviors that can make or break your sleep. When you’ve got good sleep hygiene, you’ll have a better chance of falling asleep faster and waking up less often throughout the night. Breathing exercises can add to this and help your sleep be as restorative as possible, maximizing your energy and health. If you’ve got poor sleep hygiene, however, your sleep will suffer, even with the power of good breathing behind you. Here’s what to do for good sleep hygiene: * **Get bright light first thing:** Light in the morning resets your circadian rhythm, your roughly 24-hour body clock. This will help you feel sleepy at the right time come bedtime. Get at least 10 minutes of light as soon as possible after waking up and 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Bright light can keep you up in the evening. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** You don’t need to give up these four sleep disruptors altogether, you just need to know when to avoid them each day to protect your sleep. RISE can tell you exactly when to steer clear of them. * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, invest in blackout curtains, and wear[earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to make sure nothing disrupts your sleep. * **Do a relaxing bedtime routine:** This could involve breathing exercises to help you slow down for sleep, as well as other relaxing activities like reading, yoga, or [listening to music](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md). To keep your sleep hygiene on point, the RISE app can guide you through 20+ habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## How to Lower Anxiety for Sleep? ![RISE app screenshots showing you relaxation techniques](/assets/66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFuZP57lwNUz3DbmhBBC2YKeouX-.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation exercises. ‍ Many people turn to breathing exercises before bed in an effort to lower their anxiety, which may be keeping them awake. While breathing exercises have been shown to be effective at managing anxiety and improving mental health, there are a few other things you can do. Here’s how to lower anxiety before bed: * **Do a calming bedtime routine:** Avoid stressful activities like reading the news or checking email in the run-up to bedtime. Instead, try reading, listening to calming music, journaling, or doing yoga before bed. RISE can guide you through [relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) such as autogenic training, diaphragmatic breathing, and progressive muscle relaxation. * **Do a brain dump:** Write down what you’re worrying about or write down a to-do list. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing a to-do list can help you fall asleep faster compared to other types of journaling. RISE’s brain dump feature will remind you of what you write down the next day. * **Ask for help:** If stress and anxiety are affecting your sleep, health, and overall quality of life, don’t be afraid to ask for help. Breathing exercises can help, but you may need to make bigger changes like cutting back at work or getting more help with childcare. Reach out to friends and family members, and consider speaking to a therapist or your healthcare provider. * **Consider cognitive behavioral therapy:** Cognitive behavioral therapy (CBT) is a type of therapy involving talk therapy and sometimes breathing exercises. It’s been shown to be beneficial for everything from anxiety to depression to insomnia. One [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/jocn.12972) found four weeks of CBT plus breathing exercises helped those with major depression improve their sleep quality. You can learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ## Get a Good Night’s Sleep with the Power of Your Breath While more research needs to be done, science is starting to discover how powerful breathing exercises before bed — or at any other time — can be. These exercises can lower stress and anxiety, slow your heart rate, and help you get better sleep. The [RISE app](https://www.risescience.com/.md) can guide you through breathing exercises like diaphragmatic breathing and other relaxation techniques like progressive muscle relaxation. While these exercises are powerful, they’re just one tool you can use to maximize your sleep, energy, and health. To improve your sleep even more, focus on sleep hygiene. RISE can remind you when to do 20+ sleep hygiene habits throughout the day to help you get the best night’s sleep possible. ## FAQs ### Does deep breathing before bed help sleep? Deep breathing before bed can help sleep as it can activate your body’s parasympathetic response, or your relaxation response. It can boost the production of the sleep hormone melatonin and ease stress and anxiety to help you sleep. ### Can deep breathing help with insomnia? Deep breathing may help with insomnia. Deep breathing can activate your body’s parasympathetic response, or your relaxation response, boost the production of the sleep hormone melatonin, and ease stress and anxiety. Paced breathing has been shown to help insomniacs fall asleep faster and wake up less often during the night. ### Can deep breathing help sleep apnea? Deep breathing may help those with sleep apnea. Diaphragmatic breathing, or breathing into your belly not your chest, has been shown to help those improve sleep apnea symptoms and help sufferers feel less daytime tiredness. Nasal breathing can also reduce symptoms. Breathing exercises can help strengthen the throat muscles, keeping airways open at night. ### Is box breathing good before bed? Box breathing is good before bed because it can activate your body’s parasympathetic response, or relaxation response, to help you fall asleep. It can also reduce stress and anxiety, slow your heart rate, and lower blood pressure. ### Does diaphragmatic breathing help sleep? Diaphragmatic breathing can help sleep. It can activate your body’s parasympathetic response, or your relaxation response, boost the production of the sleep hormone melatonin, and reduce stress and anxiety to help you sleep. ### What does the 4-7-8 breathing technique do? The 4-7-8 breathing technique activates your parasympathetic nervous system, lowers stress and anxiety, and improves heart rate variability and blood pressure. It can even reduce pain during childbirth. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can Allergies Make You Tired? Yes, Here are 12 Fixes published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-allergies-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Allergies Make You Tired? Yes, Here are 12 Fixes Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Allergies can make you tired as the symptoms can easily disrupt your sleep, exhaust your immune system, and allergy meds often come with drowsiness as a side effect. * Fix allergy fatigue by getting tested to see what you’re allergic to; reducing your exposure to allergens by showering before bed, washing your bedding regularly, and using an air filter; and finding allergy medication that doesn’t make you feel drowsy. Lowering your sleep debt and getting in sync with your circadian rhythm will boost your energy long term. * The [RISE app](https://app.adjust.com/oha9msp) can remind you when to do 20+ sleep hygiene habits to help you get more sleep, have more energy, and reduce your odds of developing new allergy symptoms, too. Allergy symptoms are a drag. You’re sniffling, sneezing, coughing, wheezing, and — just when you think it can’t get any worse — you’re hit with a wave of fatigue to top it off. Allergens put your immune system into overdrive and allergy symptoms make getting enough sleep hard to do. And while allergy medication can provide some relief, that too can make you feel tired. Luckily, there are some science-backed ways to boost your energy, even when allergies strike you down. Below, we’ll cover whether allergies make you tired (spoiler: they do), how they drain your energy exactly, and how you can get more energy with the [RISE app](https://app.adjust.com/oha9msp). ‍ [Can allergies make you tired?](#allergies) [How to prevent allergy fatigue?](#prevent) [How to get more energy when you have allergies?](#energy) ‍ ## Can Allergies Make You Tired? Along with the congestion, sneezing, and watery eyes, allergies can cause fatigue. Here’s how. ### 1\. Allergy Symptoms Disrupt Your Sleep ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. ‍ We all know we need to get enough sleep at night to feel our best each day. But allergies can easily disrupt your sleep, tanking your daytime energy levels. Allergy symptoms include: * Nasal congestion * Sneezing * Wheezing * A sore throat * Itchy and watery eyes * Brain fog * Coughing * Headaches * Postnasal drip * Puffy eyes * Breathlessness You may find it hard to drift off when uncomfortable symptoms like postnasal drip and itchy eyes hit. And you may wake up during the night if breathing is harder to do. This lack of sleep adds up to daytime fatigue. One [study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-017-0208-7) found people with allergic rhinitis (cold-like symptoms caused by allergic reactions) reported difficulty falling asleep, waking up often during the night, snoring, and self-reported poor sleep quality. And the worse their allergy, the worse their sleep problems were. Even if you’re not coughing and sneezing through the night, nasal congestion can cause fatigue. Another [study](https://pubmed.ncbi.nlm.nih.gov/14720057/) states that daytime sleepiness in those with allergic rhinitis can be caused by nasal congestion and obstruction, which disturb sleep. When your breathing is challenged, your [arousal threshold](https://www.mdpi.com/2077-0383/10/3/471) is lower. Your arousal threshold is how easily you can be awoken from sleep. If you’re suffering from allergies, you may be woken up much more easily at night. This could be by light or sound, but it could also be by other poor sleep hygiene, such as a late-afternoon coffee fragmenting your sleep (more on this soon). Allergies can also be worse at night. When you’re laying down, congestion can run up into your upper airways, making it harder to breathe properly. You might also be reacting to dust mites, which thrive in your bed, or pet dander, if you share a bed with your pet. And you may feel anxious about allergies and the lost sleep they can cause, and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) makes getting sleep hard enough to do. It’s a vicious circle, too, as [stress](https://www.annallergy.org/article/S1081-1206(13)00492-4/fulltext) is linked to allergy flare ups. Another surprising way allergies may disrupt your sleep is by disrupting your melatonin levels. One [small study](https://www.sciencedirect.com/science/article/abs/pii/S0196070913000677) found melatonin levels were lower in those with allergic rhinitis compared to those without. As melatonin primes your body for sleep, having less of the sleep-promoting hormone in your system could make it harder to drift off and get a good night’s rest. All these sleep problems cause a build-up of [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). Sleep debt is the amount of sleep you owe your body. In the RISE app, we measure it over your last 14 nights. The higher your sleep debt, the lower your daytime energy levels are going to be. This too is a vicious circle. The more sleep deprived you are, the worse your allergy symptoms will be, which can cause even more sleep loss. A [2022 study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-022-00669-z) found people who got six hours or less sleep a night had 1.27 times higher odds of developing allergic sensitization (when your body becomes sensitive to an allergen) compared to those who got seven to eight hours a night. You probably know if allergies are impacting your nights, but the RISE app can work out how much sleep you need each night and tell you whether you’ve got any sleep debt. This will be useful as you fight allergy fatigue and it can help you prevent future flare ups. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Your Body’s Reaction to Allergens Can Cause Fatigue It’s not just the disrupted sleep that’s causing allergy fatigue. Your body’s reaction to allergies is also a culprit. When your body detects something it’s allergic to it releases histamine, a chemical that helps protect the body from invaders. Histamine is behind those common allergy symptoms like watery eyes and a blocked nose. But when you’re constantly exposed to allergens (like during allergy season when the pollen count is high, or when sleeping on a bed full of dust mites each night) your immune system has to constantly produce histamine and be on high alert. This can leave you feeling drained, just like when your body’s battling a virus or the common cold. Beyond your immune system being exhausted, brain fog is a common symptom of allergies, which will leave you feeling tired, fuzzy, and mentally slow. We’ve covered [how to get rid of brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) here. ### 3\. Allergy Medications Can Cause Drowsiness You may reach for medication to get some allergy relief. But while it may help with the runny nose, itchy eyes, and congestion, allergy meds may be contributing to your fatigue. [Antihistamines](https://pubmed.ncbi.nlm.nih.gov/14720057/) like [Benadryl](https://www.risescience.com/blog/cant-sleep-without-benadryl.md) are known to cause drowsiness, and even the ones that are labeled “non-drowsy” can cause fatigue. If you have an alcoholic drink while taking allergy medications, you’ll up your odds of them making you feel sleepy. When you're drowsy, you may skip sleep-boosting behaviors like taking a morning walk or working out. And you may reach for an extra cup of coffee, which can keep you up come bedtime, making the next day’s fatigue even worse. ### 4\. Allergy Medications Can Change Your Sleep If you take allergy meds that make you feel drowsy, this can feel like a good thing before bed. But the sleep you get when taking the medication is manufactured sleep, as opposed to the naturalistic sleep you get when you fall asleep without the help of medication. Your brain activity during [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) doesn’t show the largest and deepest brain waves when it’s manufactured sleep. Manufactured sleep is therefore less restorative, and can leave you feeling fatigued the next day. Your rapid-eye-movement sleep, or REM sleep, also takes a hit. Antihistamines block the neurotransmitter [acetylcholine](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2091745?utm_campaign=Sleep%20Science%20Sunday%202%2F19%2F23%20%2801GSC1NA26XA6XDCWXBQVS51DH%29&utm_medium=email&utm_source=Sleep%20Science%20Sunday%20targets&_kx=6f0yYsKmqelYWSaZbmLbf2ewpdGoJVrvxSSNUCpOfjo%3D.S6Dv7G), which plays a primary role in [REM sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026477/). You get less REM and more non-REM sleep, which results in more next-day drowsiness. Beyond manufactured sleep, other allergy med side effects may be getting in the way of a good night’s sleep. Side effects of allergy medication include: * Headaches * Irritability * Nausea * Dry mouth * Blurred vision * Constipation * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Dizziness And allergy meds can even make your symptoms worse. Overusing decongestants can, ironically, increase congestion. ### 5\. Allergies May Cause Sleep Apnea Sleep apnea is a sleep disorder that causes you to temporarily stop breathing throughout the night. This causes sleep disruption and daytime fatigue, as well as an increased risk of serious [health conditions](https://www.ncbi.nlm.nih.gov/books/NBK19961/) like high blood pressure, stroke, and heart attack. Allergies may cause sleep apnea as the symptoms can restrict your breathing, making it harder to take in enough air, and more likely your brain will wake you up to get the oxygen it needs. A [meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6319794/) found the prevalence of allergic rhinitis was almost 23% in those with sleep-disordered breathing (which includes snoring) and 35% in those with sleep apnea. It was even higher in children with the prevalence of allergic rhinitis being 41% in kids with sleep-disordered breathing and 45% in those with sleep apnea. That’s not a coincidence. The paper states that allergic rhinitis can contribute to the development of sleep apnea. A [2022 study](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-022-00669-z) found people with sleep apnea symptoms had 2.75 times higher odds of experiencing hay fever compared to those without sleep apnea symptoms, and 1.54 times higher odds of having eczema. Allergies can also cause [mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) and [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), both of which can cause or worsen sleep apnea. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ‍ ## How to Prevent Allergy Fatigue? Want to avoid experiencing allergy fatigue in the first place? Here’s how you can reduce how much allergens affect you before your head hits the pillow. ### 1\. Shower Before Bed Showering before bed can not only help you drift off to sleep, it can ensure allergens like pollen and pet dander are washed off of your hair and skin and not taken into bed with you. To go a step further, remove any clothes and shoes you’ve been wearing around animals, or outside when the pollen count is high, before you enter your bedroom. ### 2\. Clean Your Bedding and Bedroom Regularly Dust mites thrive in warm environments like your bedding, mattress, cushions, rugs, and carpets. Vacuum and dust regularly, and wash your bedding once a week in hot water at 130 degrees Fahrenheit. Regular cleaning will also help reduce allergy triggers like pollen and pet dander building up in your bedroom. Treat any mold as soon as you spot it and keep pets out of your bedroom, or at least out of your bed. ### 3\. Choose the Right Mattress The right mattress isn’t just important for comfort, it can minimize allergens that can build up in your bedroom. Opt for a mattress that’s made from hypoallergenic materials. Layers of foam or latex can resist dust mites, mildew, and mold. You can also buy anti-allergy mattress covers that stop dust mites getting into your mattress for extra protection. We’ve covered more on [how to pick the right mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) here. ### 4\. Get an Air Filter There’s only so much cleaning you can do. An air filter, like a HEPA filter, can help to remove allergens from the air in your bedroom. A dehumidifier can also reduce the moisture in the air, which helps reduce dust mites and mold. Beware though, dry air can also cause congestion, which can cause sleep problems and therefore low energy, so don’t remove too much moisture from the air. One [meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325) states relative humidity should be 40% to 60%. The EPA, meanwhile, recommends between 30% and 50%. We cover other ways to [improve air quality in your bedroom](https://www.risescience.com/blog/air-quality-and-sleep.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 5\. Try Breathing Exercises Breathing exercises can help in a few ways: * They can encourage nasal breathing, which filters out allergens, improves self-reported [sleep quality](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf), reduces snoring and sleep apnea, and is better for your overall health and well-being. * They can reduce stress and anxiety, which can help you drift off. * They can help you feel more alert and [less sleepy](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) during the day. * They can help to decongest your nose, reducing the need for fatigue-causing allergy meds. Here’s a simple [decongesting breathing exercise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/) to try: * Take a normal breath through your nose * Use your fingers to pinch your nose to hold your breath * Continue pinching and nod your head up and down, then side to side * Hold your breath for as long as you can, until you feel the urge to breathe * Let go of your nose and try to breathe through it as calmly as possible * Rest for 30 to 60 seconds then repeat. Do this six times. We’ve covered [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here that can lower anxiety and promote sleepiness. The RISE app can walk you through diaphragmatic breathing with a two-minute guided session. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 6\. Decongest As nasal congestion is a key cause of sleep disruption and allergy-related fatigue, focus on decongesting. Try: * Using a neti pot with saline solution to flush out your nasal passages. * Breathing in steam from a hot shower or holding your head over a bowl of hot water. * Quitting smoking and cutting down on alcohol, both of which cause congestion. Bonus: smoking and[alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) also disrupt your sleep, so quitting or cutting down is a win-win. * Using nasal strips or nasal dilators to open your airways at night. * Trying to sleep with your head elevated as gravity can help drain away congestion. ### 7\. Try Different Allergy Medications Switch your allergy medicine to try and find one that doesn’t cause drowsiness. You can also try taking medication in the evening when drowsiness isn’t as much of a problem. One thing to be aware of? [Nasal congestion](https://pubmed.ncbi.nlm.nih.gov/15536446/) runs on a circadian rhythm, or a roughly 24-hour cycle in your body. It’s worse at night and in the early morning. So, taking meds in the evening may help to treat congestion when it’s at its worst. [Antihistamine mequitazine](https://pubmed.ncbi.nlm.nih.gov/15536446/), for example, is more effective at treating allergy symptoms when taken in the evening compared to the morning. More research needs to be done on which medications can help both symptoms and sleepiness in allergy sufferers. * [Flunisolide](https://pubmed.ncbi.nlm.nih.gov/14720057/) has been shown to improve sleep quality and congestion, but not daytime sleepiness. * Fluticasone propionate can improve congestion and sleep, but no changes were found when sleep was recorded objectively in a sleep study. * [Intranasal corticosteroids](https://pubmed.ncbi.nlm.nih.gov/24267356/), which come in drop and spray form, have been linked to improved nasal congestion, sleep, and daytime fatigue. There is also some promising [research](https://www.sciencedirect.com/science/article/abs/pii/S0171298514001387) in mice that shows melatonin supplements can reduce allergic asthma. And a small [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S0385814621001322) found melatonin helped to reduce nasal symptoms, allergy antibody levels, and inflammation in rats with allergic rhinitis from eggs. Studies on humans need to be done, though. Over-the-counter medications may help, but allergy shots and allergy immunotherapy (when your immune symptom is retrained) may be needed to reduce symptoms. We’ve covered more tips on [how to sleep with a stuffy nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) here and [sleeping with allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) here. ‍ ## How to Get More Energy When You Have Allergies? Get more energy, even when allergy symptoms strike, with these science-backed tips. The good news? These tips can boost your energy levels whether you’re suffering from allergies or not. ### 1\. Lower Sleep Debt High sleep debt is a major culprit of low energy. We know sleep can be hard to come by when you’re suffering from allergies, but try your best to keep your sleep debt as low as possible. Keeping your sleep debt low will also boost your immune system and reduce your odds of developing new allergies. We recommend keeping sleep debt below five hours to maximize your energy levels each day. Got more than that? You can pay it by: * **Taking naps:** As nasal congestion can get worse at night, you might find it easier to get some shut-eye during the day. Check RISE for the best time to nap to stop it from disrupting your nighttime sleep. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm (more on that next). * **Improving your sleep hygiene:** Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) will help you fall asleep faster and wake up less often during the night, getting more sleep overall. More on what to do soon. The RISE app can work out how much sleep debt you have. Keep an eye on it every day, especially when allergies strike, to keep energy levels as high as possible. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Get in Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy peak and dips](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://app.adjust.com/oha9msp)can predict your circadian rhythm each day. Your circadian rhythm is your body’s roughly 24-hour internal [biological clock](https://www.risescience.com/blog/biological-clock.md). It dictates your sleep-wake cycle, body temperature fluctuations, and hormone production — amongst other things. When you’re out of sync with it, your energy levels will take a hit, as will your [mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/). You might be out of sync because of shift work, voluntarily sleeping at odd times, or because allergies are messing up your sleep schedule. You can get in sync by: * **Keeping a consistent sleep schedule:** Aim to [wake up and go to sleep](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) at roughly the same times, even on your days off. * **Eating meals at roughly the same times and during the day:** Eating can change the timing of your circadian rhythm, and [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) can keep you up. Eating can also cause congestion. Stomach juices can come into your sinuses, nose, ears, and mouth, causing inflammation and making good sleep even harder. * **Going to bed during your Melatonin Window:** Your melatonin window is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [As melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is your body’s natural sleep hormone, going to bed during this window can help you fall and stay asleep. To help you stay in sync, the RISE app predicts your circadian rhythm each day based on factors like your inferred light exposure and last night’s sleep times. You’ll see when your body naturally wants to wake up, wind down for bed, and go to sleep, so you can match your daily life to it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 3\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene behaviors. ‍ Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) will help you fall and stay asleep. When allergies strike, pay extra attention to your sleep hygiene to ensure nothing else gets in the way of a good night’s rest. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm, making sure you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up or 15 to 20 minutes if it's overcast or you’re getting light through a window. If you suffer from seasonal allergies, heading outside in the morning when the pollen count is high can make your symptoms worse. But morning light is key to good sleep, so try getting light through a window or from a light box if you skip going outside in the mornings. * **Avoid light close to bedtime:** Avoid light in the evenings as it suppresses melatonin production. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) about 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. RISE can tell you when to avoid each one. * **Do a calming bedtime routine:** This is especially useful if anxiety around allergies (or the lost sleep they can cause) is keeping you up. Try reading, listening to music, journaling, or doing yoga before bed. RISE can walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit (set your thermostat if you close your windows when the pollen count is high), use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 4\. Try Quick Energy Boosts We recommend focusing on the big things that affect your energy levels — that is low sleep debt and being in sync with your circadian rhythm. But when you need a quick hit of energy to get you through a sniffly day, there are some energy boosts you can turn to. Try these short-term energy boosters: * **Get natural sunlight:** As well as resetting your circadian rhythm when you get it in the morning, sunlight promotes the feel-good chemical serotonin and the hormone cortisol, which makes you feel alert. Just be aware again that if you’re allergic to pollen and the count is high, heading outside could trigger allergy symptoms. * **Get a caffeine hit:** Check RISE to make sure it’s not [too late in the day for coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) first. * **Work out:** Even a [10-minute walk](https://psycnet.apa.org/buy/1987-14916-001) can boost energy levels more than a sugary snack. And [exercising during the day](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) can help you fall asleep at night. * **Take a nap:** Napping can help reduce sleep debt and boost your energy levels that same day. Aim for a [10-minute power nap](https://pubmed.ncbi.nlm.nih.gov/16796222/) to avoid grogginess. * **Drink a glass of water:** Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue. Bonus: staying hydrated will help flush out congestion to help you breathe easier at night. We’ve covered more [ways to wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. ### 5\. Speak to a Doctor Allergy fatigue isn’t just an annoying symptom. It affects your quality of life, and [sleep loss](https://www.ncbi.nlm.nih.gov/books/NBK19961/) increases your risk of everything from obesity to mental health conditions, diabetes to heart attacks. Speak to your healthcare provider or an allergist who can run allergy tests to find out what exactly you’re allergic to and recommend the best treatment plan for you. Allergy treatments include shots, nasal sprays, non-drowsy pills, and allergy immunotherapy. A doctor can also rule out other [reasons you could be tired](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md), like a sleep disorder, nutritional deficiency, or underlying medical condition that could be affecting your overall health and wellness. ## Beat Allergy Fatigue Allergies can make you tired as the symptoms can easily disrupt your sleep, exhaust your immune system, and allergy meds often come with drowsiness as a side effect. To reduce allergy fatigue, try showering before bed, cleaning your bedroom and bedding regularly, and using an air filter to reduce airborne allergens. To boost your energy levels long term, focus on lowering your sleep debt and getting in sync with your circadian rhythm. Maintaining good sleep hygiene can help make this happen, so beware of any allergy-fighting tips (like avoiding going outside in the morning) that might inadvertently make your sleep worse. The [RISE app](https://app.adjust.com/oha9msp) can help by working out how much sleep debt you have, predicting your circadian rhythm each day, and reminding you when to do 20+ sleep hygiene habits. A win-win to all of this? Getting the sleep you need at night will not only give you the energy you want each day, it’ll help reduce your odds of developing new allergy symptoms, too. ## FAQs ### Can allergies make you tired? Yes, allergies can make you tired. Allergy symptoms like sneezing and nasal congestion can disrupt your sleep and cause sleep apnea, your body’s immune response to allergens can tire you out, and allergy meds can cause drowsiness. ### What does allergy fatigue feel like? Allergy fatigue can feel different for everyone. You may feel drowsy, hazy, and brain foggy. If allergies are stopping you from getting enough sleep at night you might also experience physical fatigue, irritability, impaired mental performance, and low energy. ### How do you fix fatigue from allergies? Fix fatigue from allergies by getting tested to see what you’re allergic to; reducing your exposure to allergens by showering before bed, washing your bedding regularly, and using an air filter; and finding allergy medication that doesn’t make you feel drowsy. Lowering your sleep debt and getting in sync with your circadian rhythm will boost your energy long term. ### Natural remedies for allergy fatigue Natural remedies for allergy fatigue include reducing your exposure to allergens by showering before bed, washing your bedding regularly, and using an air filter. Lowering your sleep debt and getting in sync with your circadian rhythm will boost your energy long term. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Can Birth Control Make You Tired? It Might, Here’s Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-birth-control-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Birth Control Make You Tired? It Might, Here’s Why Published 2023-09-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can Birth Control Make You Tired? The TL;DR: * Hormonal birth control can cause fatigue and depression, and it can mess with your hormones and sleep, which can cause tiredness. But there’s also research suggesting birth control can improve your sleep. * Try other forms of birth control like low-dose hormonal birth control or non-hormonal birth control to see if that improves your energy levels. * The [RISE app](https://app.adjust.com/oha9msp) can help you get more energy by working out how much sleep you need and guiding you through daily habits to help you get it. You’ve just started a new birth control method. Your skin’s clearing up, your periods are lighter, and you’re protected from pregnancy. There’s just one problem: you’re tired. *Really tired.* But can your birth control be causing this? There is research showing birth control can make you tired, but there’s also evidence showing it may improve your sleep, so that’s not a straightforward question. Below, we’ll dive into what the research says so far, which types of birth control can cause tiredness, and how you can use the RISE app to get more energy, whether you’re on birth control or not. **Disclaimer:** The scientific literature uses gendered language when talking about birth control. We have used the term “women” in this article, but this advice is for anyone who was assigned female at birth — or anyone who’s interested in the effects of birth control! ## Advice From a Sleep Doctor “It’s not clear whether birth control can make you tired," says Dr. Chester Wu. "Hormonal birth control may cause fatigue and sleep problems. But there’s also research suggesting it can improve your sleep, which can boost your energy. Try switching to a different kind of birth control, like low-dose hormonal birth control or non-hormonal birth control, to see if that helps you feel less tired.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Can birth control make you tired?](#birth) [Why can birth control make you tired?](#control) [Which types of birth control can make you tired?](#types) [Can birth control help you sleep better?](#sleep) [How to know if birth control is causing tiredness?](#tiredness) [How to feel less tired on birth control?](#tired) [Can coming off birth control make you tired?](#coming) ‍ ## Can Birth Control Make You Tired? Birth control that uses hormones — like the pill, implant, or hormonal intrauterine device (IUD) — may make you feel tired. Fatigue is listed as a side effect of many hormonal contraceptives, and they can cause sleep problems in some women, which can lead to tiredness. But for others, hormonal birth control can improve sleep and, therefore, energy. So more research needs to be done. Non-hormonal birth control — like condoms — is unlikely to make you feel tired. Here’s what some recent research has to say: * A [2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535641/) found women taking the combined pill reported moderate-to-severe fatigue. The paper states this could be because the pill disrupts regular metabolic processes. * A [2023 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10108647/) looked at men and women working rotating shifts. Women on hormonal contraceptives felt more fatigued, sleepy, and less alert than men, whereas women not on hormonal contraceptives did not. * A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7384524/) found sleep quality in women on hormonal contraceptives was similar to those on non-hormonal contraceptives. But sleep efficiency was higher in those using non-hormonal methods. Sleep efficiency is the measure of how long you spend in bed sleeping. The lower your sleep efficiency, the more tired you could feel. * A [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S1047279722001491) found women who used hormonal contraceptives had a 6% higher prevalence of sleep disturbances compared to women not on hormonal contraceptives. But they also had a 17% lower prevalence of not meeting sleep duration recommendations (so they were more likely to get enough sleep). **Heads-up:** This study defines the recommended sleep duration as seven to nine hours. But that’s just a guideline. Your sleep need — the amount of sleep you need a night — is individual to you and determined by genetics. To find out your sleep need, turn to RISE. RISE uses a year’s worth of phone use data and proprietary sleep-science-based models to calculate your sleep need in hours and minutes. Sleep needs can vary widely. We looked at 1.95 million RISE users aged 24 and older and found sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app works out how much sleep you need. [Women may not need more sleep than men](https://www.risescience.com/blog/do-women-need-more-sleep.md), but they are more likely to suffer from sleep problems and so need more time in bed to meet their sleep needs. If you’re not meeting your sleep need, you’re going to feel tired, irritable, and have trouble focusing, whether you’re on birth control or not. A [small study](https://www.sciencedirect.com/science/article/abs/pii/S016643289900042X) on women both using and not using oral contraceptives found, after 24-hours of sleep deprivation (the same as pulling an all-nighter), alertness, vigilance, and reaction time got worse the more sleep deprived they became. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Why Can Birth Control Make You Tired? It’s not clear why birth control can make you tired. It may be down to hormonal changes, nutritional deficiencies, an increased body temperature, or mood disorders. Here’s what we know so far. ### Hormones Can Cause Sleepiness The hormones in [hormonal contraceptives](https://www.sciencedirect.com/science/article/abs/pii/S1047279722001491) may make you feel tired. In the body, progesterone (the natural version of progestin found in many contraceptives) and estrogen can make you feel sleepy. So when you take more of these hormones, you may feel tired as a result. These hormones may also cause changes in your sleep. A [2020 survey](https://pubmed.ncbi.nlm.nih.gov/31989746/) found women taking contraceptives reported more: * Sleep complaints * Excessive daytime sleepiness * Insomnia symptoms Women taking progestagen-only contraception reported lower total sleep duration than women taking combined contraceptives (which include both a form of progesterone and estrogen). The researchers stated that *when* you take your birth control could be to blame. They said, “if women take their contraceptives early in the morning or close to lunch it would probably lead to an impairment in sleep and quality of life.” They added that as sex hormones like progesterone can cause sleepiness, taking it in the morning could lead to increased daytime sleepiness. But this is just a theory, more research is needed to back it up. **Learn how hormones can cause** [**female fatigue**](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) **here.** ### Nutritional Deficiencies Birth control may cause nutrient deficiencies, which can make you feel tired. One [study](https://pubmed.ncbi.nlm.nih.gov/26168104/) found oral contraceptives can lower your folate levels. And [research from 2019](https://journaljammr.com/index.php/JAMMR/article/view/3436) states oral contraceptives may interact with vitamins A, B1, B2, B6, B12, C, and E, folic acid, and the minerals magnesium, selenium, and zinc. **Heads-up:** The research is inconclusive, but birth control may also cause [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md), and being overweight can contribute to sleep problems and tiredness. ### Increased Body Temperature [Sleep research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278431/) shows hormonal contraceptive use is linked to getting less slow-wave sleep (a.k.a. [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md)). This research found the body temperature of those taking contraceptives was similar to women not taking them when these women were in the luteal phase of their menstrual cycles (the phase from ovulation to your period). But the contraceptive users’ body temperatures were higher than women not taking them when these women were in the follicular phase (the phase from your period to ovulation). A higher body temperature can make it harder to fall and stay asleep. **You can learn more about how your** [**temperature affects sleep**](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) **here.** ### Anxiety and Depression Hormonal birth control can cause mood changes, anxiety, and depression in some women. These mental health issues can make it harder to get enough sleep and make you feel tired. A [2016 study](https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2552796/) found a link between hormonal contraceptives and first depression diagnosis and subsequent use of antidepressants (which can make you feel tired, too). A [2004 study](https://pubmed.ncbi.nlm.nih.gov/15236788/) found hormonal contraceptive users, compared to non-users, were found to have higher rates of: * Depression * Anxiety * Fatigue * Neurotic symptoms * Sexual disturbances * Compulsion * Anger * Negative menstrual effects But more research needs to be done into this theory. A [2022 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2022.772412/full) found women taking hormonal birth control had lower depression scores than those not taking it. The study even concluded, “the results suggest that hormonal birth control use may help to reduce depressive symptoms.” **Learn** [**how to sleep with anxiety**](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) **here.** ### Lowered Testosterone [Research](https://academic.oup.com/humupd/article/20/1/76/887764) suggests that combined oral contraceptives can lower your levels of testosterone. If this is the case, this could cause fatigue. Low testosterone has been linked to: * Loss of energy * Insomnia * Lower sleep efficiency (more time awake in bed) * Sleep-disordered breathing * Nocturia (needing to pee a lot at night) * Mood changes (like depression and irritability) This is also just a theory and a lot of the research on testosterone and sleep is done in men, so more studies are needed to confirm. **Learn more about** [**testosterone and sleep**](https://www.risescience.com/blog/testosterone-and-sleep.md) **here.** **Heads-up:** More research needs to be done into how birth control affects women’s energy levels and sleep. Not much is known about how the hormones used in contraception affect sleep. The studies we do have are often small, done on different contraceptives and types of hormones, use subjective data, or find conflicting results. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Which Types of Birth Control Can Make You Tired? Hormonal birth control may make you feel tired. Hormonal forms of contraception include: * Combined pill * Progestin-only pill * Subdermal implant * Birth control injection * Birth control patch * Vaginal ring * Hormonal IUD * Morning after pill Birth control with higher doses of hormones (like the combined pill, injection, or morning after pill) are more likely to make you tired compared to methods that use lower doses (like the progestin-only pill). Non-hormonal birth control is unlikely to make you feel tired. Non-hormonal birth control options include: * Condoms * Diaphragm * Spermicide * Non-hormonal IUD (also known as the copper IUD) — although for some women, these can trigger heavier periods, which may cause anemia and fatigue. Unfortunately, there’s not much research on the different types of contraception and how they affect your energy levels. Hormonal contraceptives may be more likely to cause tiredness, but that’s not always the case. A [2023 study](https://www.sciencedirect.com/science/article/pii/S1389945723002381) found links between contraceptive use and insomnia in women aged 34 or younger. But those who took a fixed combination of drospirenone and ethinylestradiol or cyproterone and ethinylestradiol had significantly decreased odds of insomnia compared to non-users. And those who used a levonorgestrel-releasing IUD and those with a vaginal ring with etonogestrel and ethinylestradiol had significantly increased odds for insomnia compared with non-users. ‍ ## Can Birth Control Help You Sleep Better? Birth control may help some women sleep better. For one, it can reduce your stress around unplanned pregnancy, and lower stress levels can make it easier to fall asleep. But it may also improve your breathing at night, make you feel sleepy, and reduce period pain, which can keep you up. Here’s how it might help. ### Improved Breathing at Night One[study](https://pubmed.ncbi.nlm.nih.gov/20001564/) found a lower percentage of women who took hormonal contraceptives reported [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) and they woke up less often during the night. A [2013 survey](https://pubmed.ncbi.nlm.nih.gov/23195296/) found women on hormonal birth control had a significantly lower apnea-hypopnea index (a measure of how often your breathing stops or slows down during sleep, indicative of [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md)) than women who were not on birth control. ### Birth Control May Help You Get More Sleep In the survey above, women taking birth control tended to have better sleep efficiency. A [2022 systematic review and meta-analysis](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.13757) found women taking contraceptives were awake for seven minutes less during the night compared to women not taking contraceptives. But this review concluded that contraceptives were not linked to clinically relevant changes in sleep patterns. A [2019 study](https://www.tandfonline.com/doi/abs/10.1080/09513590.2019.1640204) compared women on different types of contraception to a control group who didn’t take hormonal contraceptives. Results showed, on average: * Women on the progestogen-only pill got an hour more sleep than the control group. * Women on levonorgestrel (synthetic progestogen) via an IUD got 30 minutes more sleep than the control group. * Women on ethinylestradiol plus gestodene (found in the combined pill) got 25 minutes more sleep than the control group. But these sleep times were measured with a sleep diary, so this data may be inaccurate. ### Hormones May Make You Sleepy at Night There’s a [theory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201525/) that as progesterone can make you feel sleepy, hormonal contraceptives that use progestagens (types of progesterone) could be used to treat insomnia in premenopausal women. Birth control may also affect your sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). A [small study](https://www.sciencedirect.com/science/article/abs/pii/S016643289900042X) from 1999 found oral contraceptives appeared to increase melatonin levels towards the end of the night. But other studies have found no link between birth control and melatonin. This may be because light suppresses melatonin and light exposure varies from study to study. This study also found contraceptives didn’t affect circadian rhythms, which is your roughly 24-hour body clock. ### Less Painful and Heavy Periods Birth control may make your periods less painful, so cramps don’t keep you up, or lighter, so you lose less blood and are less likely to be anemic. Depending on the type of birth control you take, it may stop your periods altogether, meaning less pain, blood loss, and stress. All this could help you get more sleep and feel less tired. **Learn more about** [**how your period can affect your sleep**](https://www.risescience.com/blog/insomnia-before-period.md) **here.** As with everything to do with birth control and sleep, more research is needed. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Know if Birth Control is Causing Tiredness? It can be hard to tell if birth control is causing tiredness. If you’re on the pill, look out for clues like feeling tired after taking it each day. You might also notice other side effects of hormonal contraceptives like: * Mood changes * [Low libido](https://www.risescience.com/blog/how-to-increase-libido-in-women.md) * Nausea * [Headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * Breast tenderness You can also check the RISE app to see how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If birth control is causing sleep problems, your sleep debt might be creeping up night after night. ‍ ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* Other causes of fatigue include: * Not getting enough sleep (either from birth control or other factors) * Mental health issues like anxiety and depression * Health conditions like chronic fatigue, anemia, and hypothyroidism * Sleep disorders like insomnia, sleep apnea, and restless leg syndrome * Side effects from other medications like antidepressants or antihistamines * Poor lifestyle like not doing enough exercise, eating a bad diet, and chronic stress * Nutritional deficiencies in iron, vitamin D, or vitamin B12 * Hormonal fluctuations during your menstrual cycle or [period](https://www.risescience.com/blog/insomnia-before-period.md) * Not being in sync with your circadian rhythm (more on that soon) **You can learn about** [**why you’re always sleepy**](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md) **here.** Speak to your healthcare provider to get tested for underlying health conditions and sleep disorders. **Heads-up:** We’ve covered advice on how to get more sleep during times you might not be on birth control, such as during [pregnancy](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md), [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), and [after a c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md). ‍ ## How to Feel Less Tired On Birth Control? Feel less tired on birth control by lowering your sleep debt, getting in sync with your circadian rhythm, improving your sleep hygiene, taking the contraceptive pill before bed (if you take it in the morning), or trying a new birth control method. Here’s more on those top tips. ### Lower Your Sleep Debt The more sleep debt you have, the more tired you’re going to feel. We recommend keeping sleep debt below five hours to feel maximum energy. RISE can work out how much sleep debt you have and keep track of it night after night. Got more than five hours? Here’s how to lower your sleep debt: * Take afternoon naps (check RISE for the best time to do this) * Go to bed a little earlier * Sleep in a little later * Improve your sleep hygiene (more on this soon) A [2023 update](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) from the National Sleep Foundation says, “Consistency of sleep onset and offset timing is important for health, safety, and performance. Nonetheless, when insufficient sleep is obtained during the week/work days, weekend/non-work day catch-up sleep may be beneficial.” **Check out our guide on** [**how to catch up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** ### Get in Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your roughly 24-hour body clock that helps to control your sleep-wake cycle. You can get out of sync with it if you: * Work night shifts * Have an irregular sleep schedule * Fight your chronotype (like a night owl forcing themselves to wake up early) When you’re out of sync with your circadian rhythm, you can feel low on energy. Get back in sync by: * Keeping a consistent sleep schedule * Eating meals at roughly the same times * Heading to bed during your Melatonin Window (check RISE for when this is — this is the roughly one-hour window when your body’s rate of melatonin production is at its highest). RISE can predict the timing of your circadian rhythm to make it easier to get in sync. ![RISE app screenshot showing your melatonin window](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The RISE app can tell you the best time to go to sleep and wake up. ‍*RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ### Improve Your Sleep Hygiene Sleep hygiene is the name for the daily behaviors that can help you fall asleep faster and wake up less often during the night. If birth control, or something else entirely, is causing trouble sleeping, good sleep hygiene can help you get the most sleep possible. Here’s what to do: * Get out in sunlight for at least 10 minutes as soon as possible after waking up * Spend as much time in sunlight during the day * Avoid bright light about 90 minutes before bed * Avoid intense exercise, large meals, alcohol, and [caffeine close to bedtime](https://www.risescience.com/blog/how-long-does-caffeine-last.md) * Make sure your bedroom is cool, dark, and quiet RISE can tell you when to do 20+ sleep hygiene habits at the time that’ll make them the most effective for you each day. ‍ ![RISE app screenshot showing you sleep hygiene reminders](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The RISE app can remind you when to do 20+ sleep hygiene habits daily. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### Ride it Out — Your Fatigue May Be Temporary If you’ve just started taking birth control, your body may be getting used to the new medication and your fatigue (and any other side effects of birth control) may pass in a few weeks or months. Try giving it a few months or so to see if you feel less tired. While you’re riding out the fatigue, focus on keeping your sleep debt as low as possible to boost your energy levels. You can also check your circadian rhythm prediction in RISE to see when your energy levels will be at their highest each day. This is usually mid-morning and early evening. Schedule your toughest tasks for this time to make the most of the energy you do have. **Learn** [**how to feel more awake**](https://www.risescience.com/blog/how-to-feel-more-awake.md) **here.** ### Take the Pill at Night If you’re taking the birth control pill, try taking it before bed instead of in the morning or during the day. It’s only a theory, but as sleepiness is a potential side effect, taking the pill before bed could help you sleep or at least eliminate any daytime fatigue it can cause. ### Try a New Birth Control Method You may feel tired if you’re on birth control with high hormone levels, such as the injection or the combined pill. You can switch to a birth control option that uses lower doses of hormones, such as the progestin-only pill. You can also try non-hormonal birth control methods such as: * Condoms * Diaphragm * Spermicide * Non-hormonal IUD ### Talk to Your Healthcare Provider Seek medical advice. Your healthcare provider can help you determine whether birth control is causing your fatigue or whether the root cause is something else entirely. They can test you for underlying health conditions and sleep disorders, and recommend the best treatment options. They can also test you for nutritional deficiencies and recommend if supplements could help. If you want to switch up your contraceptives, they can recommend the best way to do this without risking pregnancy. ‍ ## Can Coming Off Birth Control Make You Tired? Coming off birth control may make you tired. But there’s not enough research to know for sure. Some women don’t experience any symptoms when they stop birth control. But others aren’t so lucky. You may notice changes to your: * Mood * Libido * [Skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * Menstrual cycle These changes could impact your sleep. Anxiety, cramps, and other PMS symptoms can keep you up as can [sleeping with a tampon](https://www.risescience.com/blog/can-you-sleep-with-a-tampon-in.md) again if you haven’t had periods while on birth control. **Learn more about** [**how to sleep on your period**](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) **here.** You may also become more stressed about unwanted pregnancy, which can impact your sleep and energy levels. It’s not clear how long fatigue can last after coming off birth control. It may take your body a few weeks or months to adjust. On the flip side, you may feel *less tired* when you come off birth control if mood symptoms improve or if you were taking the pill in the morning, for example. ## Birth Control May Make You Tired…Or Not Some women experience fatigue while on birth control. It may disrupt your sleep and make you feel tired. But it may also help to improve your sleep and boost your energy levels. More research is needed to know for sure, and contraceptives can affect everyone differently. If you’re feeling tired on birth control, try lowering your sleep debt and getting in sync with your circadian rhythm — these are two of the best things you can do to improve your energy levels. RISE can work out how much sleep debt you have and predict the timing of your circadian rhythm each day, so you can sync up. The app can also guide you through 20+ good sleep habits to make it easier to get a good night’s sleep. You don’t have to wait long — 80% of RISE users feel more energy within five days. ## FAQs ### Can birth control make you tired? Birth control may make you tired. Hormonal birth control may cause fatigue, mood changes, depression, nutritional deficiencies, and sleep disruptions, which can make you tired. But there’s also research showing birth control can improve your sleep, so more studies are needed to confirm. ### Can birth control cause excessive sleepiness? Surveys have found that hormonal birth control can cause excessive sleepiness. Hormonal birth control may cause mood changes, depression, nutritional deficiencies, and sleep disruptions, which could make you feel tired. But there’s also research showing birth control can improve your sleep, so more studies are needed to confirm. ### Can birth control help you sleep better? Some studies show that birth control could help you sleep better. You may wake up less often during the night, snore less, have less severe sleep apnea, and get more sleep overall. Birth control could also make your periods less painful, which could help you sleep better. But more research is needed as there’s research showing birth control can negatively impact your sleep, too. ### Does birth control help with insomnia? It’s not clear whether birth control can help with insomnia or not. There’s a theory that the progestin-only pill could treat insomnia, as progesterone (the natural form of the hormone) can make you sleepy. But there are also reports of increased insomnia in women taking some forms of hormonal birth control. So more research is needed. ### What can I take to help me sleep while on birth control? Taking melatonin supplements may help you sleep while on birth control. However, melatonin supplements work best when used to change the timing of your body clock, not as a traditional sleep aid. Plus, it’s not clear if they’re safe to take long term. It’s also not clear how melatonin and birth control affect each other. Your best bet is to improve your sleep hygiene to sleep better while on birth control. ### Stopping birth control insomnia Stop birth control insomnia by improving your sleep hygiene. This includes keeping a regular sleep schedule and avoiding caffeine, large meals, intense exercise, bright light, and alcohol too close to bedtime. You can also try switching to a different birth control method. Lower hormone doses or non-hormonal birth control may help. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-low-magnesium-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It Published 2024-05-31 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **Tiredness is a symptom of low magnesium**. Magnesium is essential for energy production in the body and the element helps regulate things like muscle and nerve function and electrolyte balance. Low levels can lead to fatigue and weakness. * **Low magnesium is also linked to sleep and health problems** — like restless leg syndrome, depression, and anxiety — which could cause sleep loss and tiredness. * **The RISE app can help you feel less tired** by helping you get more sleep and get in sync with your body clock. This can boost your energy while you focus on fixing your low magnesium. When you feel tired, everything in life feels harder. But finding out what’s causing your tiredness isn’t straightforward. Low magnesium can make you tired — and it is common — but there are many other causes of tiredness, and you could have more than one at the same time. Below, we dive more into how low magnesium can make you tired, the symptoms of magnesium deficiency, and how the RISE app can boost your energy levels — whether low magnesium is to blame or not. ## Advice From a Sleep Doctor “One symptom of low magnesium levels is fatigue," says Dr. Chester Wu. "That’s because magnesium plays a critical role in energy production. Low magnesium is also linked to sleep problems, which could also make you feel tired. Speak to your healthcare provider to get tested for a magnesium deficiency and prioritize sleep as much as you can to boost your energy levels.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Can Low Magnesium Make You Tired? Yes, low magnesium can make you tired. When you’re not getting enough of the nutrient, many processes in your body are thrown off, which could cause tiredness, weakness, or health issues. Why does low magnesium cause tiredness? * **Magnesium is essential for energy production**: Magnesium's critical role in [ATP production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/) means it directly impacts how energy is stored and used in cells. Low magnesium can disrupt this process, leading to lower energy levels and increased fatigue. * **Magnesium regulates muscle and nerve function and electrolyte balance**: Magnesium is important for proper nerve transmission and muscle contraction, and it also assists in the transport of other vital electrolytes, such as calcium and potassium, into cells. These electrolytes are essential for maintaining healthy muscle and nerve functions. Their imbalance due to low magnesium can lead to fatigue, muscle cramps, decreased physical performance, and [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md). * **Magnesium is critical in antioxidant defense and reducing oxidative stress**: Magnesium deficiency is linked to lower antioxidant capacity and increased oxidative stress. Oxidative stress can affect energy metabolism and contribute to cellular damage and fatigue. * **Magnesium regulates glucose and blood pressure levels**: Magnesium helps to regulate blood sugar levels and blood pressure, both of which are crucial for overall metabolic health. Fluctuations in glucose and blood pressure can lead to [energy dips](https://www.risescience.com/blog/low-energy.md) and fatigue. * **Magnesium supports protein synthesis**: Magnesium plays a role in protein synthesis, the process of building new proteins that are essential for cell function and repair. A deficiency can slow down this process, leading to reduced cellular function and recovery, contributing to fatigue. * **Magnesium supports healthy sleep patterns**: Magnesium helps regulate neurotransmitters that affect sleep. Low magnesium is linked to sleep disorders, like [restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md) and insomnia, as well as mental health issues like depression and anxiety, all of which can disrupt sleep and contribute to tiredness. Those who have a [higher magnesium intake](https://academic.oup.com/sleep/article/45/4/zsab276/6432454#368285890) from food and supplements are more likely to get enough sleep. And higher [dietary intake of magnesium](https://www.mdpi.com/2072-6643/10/10/1354) is linked to decreased odds of falling asleep during the day in women. **Heads-up:** Confusingly, low magnesium (hypomagnesemia) and a magnesium deficiency are related but distinct: Hypomagnesemia is a specific, measurable low magnesium level *in the blood*. Magnesium deficiency refers to a broader systemic shortfall that may not be detectable through blood tests alone, making it more difficult to diagnose. You can have low blood magnesium levels without a broader deficiency, and vice versa. Fortunately, for our purposes in understanding how low magnesium can make you tired, **they have broad overlap in symptoms and consequences**. This overlap occurs because both conditions involve a lack of sufficient magnesium (the *extent* to which each condition affects the body, however, can vary based on the severity and distribution of the magnesium shortfall). ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What Are the Symptoms of Magnesium Deficiency? The early symptoms of magnesium deficiency include: * Fatigue * Weakness * Loss of appetite * Nausea * Vomiting Beyond fatigue itself, nausea and vomiting may disrupt your sleep, adding to your tiredness. As the deficiency gets worse, later symptoms of magnesium deficiency include: * Muscle contractions and cramps * Numbness * Tingling * Personality changes * Arrhythmia (abnormal heart rhythms) * Seizures * Coronary spasms (tightening in the arteries leading into the heart) Severe magnesium deficiency can cause: * Hypocalcemia (low calcium levels) * Hypokalemia (low potassium levels) Habitually not getting enough magnesium from your diet or losing magnesium due to health issues can lead to magnesium deficiency. While [nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough magnesium from their diets, feeling symptoms of magnesium deficiency from low dietary intake is uncommon in otherwise healthy people, says the [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) at the National Institutes of Health (NIH). That’s because your kidneys limit the excretion of magnesium in your urine. ## How to Know if You Have a Magnesium Deficiency To know if you have low magnesium levels or a magnesium deficiency, you’ll have to speak to a health professional. They can perform a series of checks along with evaluation of your diet and lifestyle and consideration of your clinical symptoms and risk factors. The [most common test](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) is a blood test to check your serum magnesium concentration, or the magnesium levels in your blood. Normal serum magnesium levels are [1.46 to 2.68 mg per deciliter](https://www.ncbi.nlm.nih.gov/books/NBK500003/) (mg/dL). Low magnesium is classed as less than 1.46 mg/dL. You may not feel symptoms until your magnesium levels are below 1.2mg/dL, however. It’s unclear when you’d start feeling fatigue as a symptom of low magnesium. Diagnosing a magnesium deficiency is tricky as you can have healthy levels of magnesium in the blood, but low levels elsewhere in your body. This is because serum magnesium levels only account for a small fraction of the body’s magnesium and your body taps into magnesium stores in your bones when needed. Your healthcare provider may also ask for a [urine test](https://medlineplus.gov/lab-tests/magnesium-blood-test/) or a magnesium red blood cell test to determine whether you have a magnesium deficiency. Symptoms aren’t always clear-cut, either. You may be [getting enough magnesium](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/) to not feel serious symptoms of deficiency, but not enough to avoid some symptoms, like fatigue or other sleep and health issues. And it can be hard to tell yourself if you have a magnesium deficiency as many symptoms — like fatigue, muscle spasms, and loss of appetite — can be caused by other health issues or — in the case of fatigue — by simply not [getting enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) at night. **Heads-up:** Most of us don’t know how much sleep we need, so may not be getting enough of it. Everyone needs a different amount of sleep and it can vary quite a bit. Among 1.95 million RISE users aged 24 and up, we found users need between five hours and 11 hours 30 minutes of sleep. Check RISE to find out how much sleep you personally need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## How to Get Enough Magnesium Most people can get enough magnesium by eating magnesium-rich foods. Good sources of magnesium include: * Leafy green vegetables like spinach * Legumes like lentils, edamame, and beans * Nuts and seeds like cashews and pumpkin seeds * Whole grains like brown rice and whole-wheat bread * Fortified breakfast cereals How much magnesium you need depends on your age, sex, and whether you’re pregnant or breastfeeding, and it may be higher the more [physically active](https://www.mdpi.com/2072-6643/9/9/946) you are. Your doctor can let you know how much magnesium you personally need. As a guideline, here’s the recommended dietary allowance (RDA) and adequate intake (AI) of magnesium from food and supplements combined. |Age|Male|Female| |---|---|---| |Birth to six months (AI)|30 mg|30 mg| |Seven to 12 months (AI)|75 mg|75 mg| |One to three years (RDA)|80 mg|80 mg| |Four to eight years (RDA)|130 mg|130 mg| |Nine to 13 years (RDA)|240 mg|240 mg| |14 to 18 years (RDA)|410 mg|360 mg| |19 to 30 years (RDA)|400 mg|310 mg| |31 years or older (RDA)|420 mg|320 mg| ‍ Certain health conditions, [stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/), and medications can make it harder to get enough magnesium. They can impact magnesium absorption from the gut and how much magnesium your body holds onto. They can also all contribute to tiredness and sleep problems independently from affecting your magnesium levels. Speak to your doctor about getting enough magnesium if: * You have a gastrointestinal disease, like Crohn’s disease or celiac disease, or chronic diarrhea * You have type 2 diabetes * You have an [alcohol use disorder](https://www.risescience.com/blog/cant-sleep-without-alcohol.md) * You’re an older adult * You’re on medication like proton pump inhibitors or diuretics * You’re [under a lot of stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) Your doctor may recommend magnesium supplements to help you get enough magnesium. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Can Magnesium Supplements Make You Less Tired? Magnesium supplements may make you less tired. But they may only improve your tiredness if you have a magnesium deficiency or a sleep disorder or health issue that magnesium supplements can sometimes help with — like [leg cramps](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md), migraines, high blood pressure, or anxiety. It may also depend on your own biology, which type and [how much magnesium you take](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md), and whether something else is contributing to your tiredness. More research is needed, though. There aren’t many studies looking at magnesium and tiredness in the general population. Instead, they often focus on sub groups in specific populations. For example: * A [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085555/) on women with breast cancer found magnesium supplements led to a reduction in [hot flashes](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md), sweating, and fatigue. * A [2014 study](https://pubmed.ncbi.nlm.nih.gov/24015935/) found magnesium supplements decreased lactate production, which can cause fatigue when exercising. * A [2024 study](https://www.researchsquare.com/article/rs-3958974/v1) — which is currently undergoing review — on people with nonclinical insomnia symptoms found magnesium supplements led to better sleep duration, deep sleep, and sleep efficiency (how long you spend asleep in bed), which could lead to less tiredness. Beyond looking at certain health conditions or situations, many magnesium studies are small, low quality, done on older adults, and use different types and amounts of magnesium, so we can’t say for sure whether they can improve your energy levels. Speak to your healthcare provider to find out if magnesium could make you less tired. They can recommend the best dosage and type of supplement — there are a lot to choose from, including magnesium sulfate, magnesium oxide, magnesium citrate, and magnesium chloride. They may also recommend another treatment. Dr. Wu usually recommends 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate to his patients if they have sleep problems. He says to take a supplement about 30 minutes to one hour before bed. **We’ve covered more on** [**whether magnesium gives you energy**](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) **here and how.** In some cases, [magnesium supplements can make you *more* tired](https://www.risescience.com/blog/can-magnesium-make-you-tired.md). Side effects from taking too much magnesium include nausea, vomiting, and abdominal cramps, and these side effects can disrupt your sleep. Taking very high doses of magnesium — typically more than 5,000 mg — is linked to magnesium toxicity, which can cause lethargy and muscle weakness as well as more serious side effects like cardiac arrest. **Expert tip:** Taking magnesium supplements? RISE can help you make it a habit. You can get a notification on your phone, iPad, and [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) when it’s time to start your bedtime routine, which you can use to remember to take magnesium. ![RISE app screenshot showing how to personalize your evening routine](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can remind you when to take magnesium supplements. ### Causes of Tiredness Beyond Low Magnesium There are many reasons you could be feeling tired beyond low magnesium, including medical conditions, medications, stress, a poor diet, and hormone fluctuations. Two of the most common causes of tiredness are sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock). Lowering your sleep debt and getting in sync with your circadian rhythm can help you feel less tired. This is true for everyone, even if you don’t have low levels of magnesium. You may find sleep debt and being out of sync with your circadian rhythm are the reasons you [feel tired](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), not low magnesium. Or they may be tanking your energy levels even further alongside a magnesium deficiency. If you lower your sleep debt and get in sync with your circadian rhythm, but *still* feel tired, speak to a healthcare provider to see if low magnesium or something else entirely is to blame. You can lower your sleep debt by: * Taking naps * Going to bed a little earlier * Sleeping in a little later * Improving your sleep hygiene (the daily habits that help you fall and stay asleep) You can get in sync with your circadian rhythm by: * [Going to sleep and waking up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) at the same times each day * Eating meals at roughly the same times each day * Getting natural light first thing each morning and avoiding light before bed RISE can tell you how much sleep debt you have and keep track as you chip away at it. It can also predict the timing of your circadian rhythm each day, so you more easily sync up. And RISE can tell you the best time to do 20+ sleep hygiene habits each day to help you get more sleep and, therefore, energy. **If you’re curious about whether melatonin can help you feel less tired, we’ve covered** [**magnesium vs. melatonin**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **for sleep here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE guides you through daily sleep hygiene behaviors. ## Low Magnesium Can Cause Tiredness Magnesium is an essential mineral and low magnesium levels are linked to fatigue, weakness, sleep problems, and health issues, which can cause sleep loss and low energy. But tiredness can also be caused by many other factors. Two of the most common causes of tiredness are sleep debt and being out of sync with your circadian rhythm. RISE can work out if you have any sleep debt and predict your daily circadian rhythm, so you can sync up with it. This can help you rule out these common causes or improve them to get more energy. Users say: “You need this if you’re always tired. This app completely fixed my sleep schedule!...I never realized how deprived of sleep and unregulated my sleeping pattern was and to my surprise, once it was fixed I didn’t need coffee or a nap or anything else to have energy for the day.” [Read the review](https://appfollow.io/app/564260/review/352806584?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And RISE can help fast — 80% of RISE users feel less tired within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/664bc3ac0852a33941b49b36_does-magnesium-give-you-energy_result.avif) Sleep Debt #### Does Magnesium Give You Energy? It Can, Here’s How 11 MINS](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) --- title: Can Magnesium Make You Tired? What About the Next Day? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-magnesium-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Magnesium Make You Tired? What About the Next Day? Published 2024-05-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **Magnesium can make you tired** in the sense that it may help you drift off and get more sleep. It can relax your muscles, reduce anxiety, and help you fall asleep faster. More research is needed, though, as it may not improve sleep for everyone. * **Magnesium probably can’t make you tired the *next* day or during the day** unless side effects from the supplement — like diarrhea and nausea — have disturbed your sleep last night. * **Taking too much magnesium in supplement form can cause lethargy**, however, so it’s important to stick within safe limits. NIH guidelines recommend a tolerable upper intake level (UL) of 350 mg per day of magnesium from supplements. * **The RISE app can help you improve your sleep and energy levels** by helping you get enough sleep for you and stay in sync with your body clock. It can also help you build healthy sleep habits that help you get a good night’s sleep — with or without magnesium. Magnesium is an essential [mineral](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) found in food sources like nuts, seeds, and leafy vegetables. Magnesium helps with everything from bone health and blood sugar regulation to transporting calcium and potassium into your cells, which supports muscle function and normal heart rhythms. It’s also sold as a supplement — often to help you sleep. But can taking a magnesium supplement make you sleepy? And if you’re feeling tired during the day, is popping a magnesium pill to blame? More research is needed, but magnesium may improve your sleep and energy levels — if you take it correctly. Below, we’ll dive more into whether magnesium can make you tired. **Did you know?** Sleepiness and tiredness aren’t the same thing. Sleepiness is when you could fall asleep if you tried. Tiredness is when you feel fatigue, but you can’t necessarily sleep and sleeping might not boost your energy levels. Magnesium may make you feel sleepy (ready for sleep) and tired (drained and fatigued) in some cases. ## Advice From a Sleep Doctor “Magnesium won't make you tired exactly, and won't make you tired the next day either," says Dr. Chester Wu. "That's because a magnesium supplement doesn't function like a traditional sleep aid that makes you drowsy; instead, it helps regulate neurotransmitters and your sleep-wake cycle, to promote relaxation and help you feel sleepy without sedating you. That's why taking magnesium at night is unlikely to leave you feeling groggy or tired the next day, as it supports natural processes of sleep. But taking too much magnesium can lead to low energy, so be sure to stick to a maximum of 500 mg elemental magnesium if you’re trying the supplement and check with your healthcare provider that it’s safe for you." [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Can Magnesium Make You Tired? Yes, taking magnesium may make you sleepy and ready for bed in many ways. It acts as a [muscle relaxant](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/), and indirectly increases gamma-aminobutyric acid [(GABA)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/), a neurotransmitter that lowers anxiety. It also contributes to the [production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/) of the sleep hormone [melatonin](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md), which plays a critical role in regulating your circadian rhythm — the internal body clock that helps to control your sleep patterns. Magnesium also helps reduce the stress hormone cortisol, further promoting relaxation and your readiness for sleep. In some studies, supplemental magnesium has been found to improve: * Sleep onset latency (how long it takes you to fall asleep) * Sleep duration * Sleep efficiency (the measure of how long you spend asleep in bed) * [Early morning awakenings](https://www.risescience.com/blog/waking-up-early#:~:text=There%20are%20many%20reasons%20why,or%20medical%20issues%2C%20like%20heartburn..md) * Insomnia * [Restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md) * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and depression symptoms — both of which can cause sleep loss Taking magnesium may also help with constipation, migraines, hot flashes, muscle cramps, and [leg cramps](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) for some, which can benefit sleep. And it may lower blood pressure and cut the risk of type 2 diabetes, heart disease, and osteoporosis. And magnesium may make you feel tired via the placebo effect. If you’ve taken magnesium as a sleep supplement you could *think* yourself into feeling sleepy. By getting more restful sleep, magnesium may help you feel more energized and awake during the day. But more research is needed. There hasn’t been enough large-scale, high-quality research specifically focused on magnesium’s effects on sleep. Many clinical trials on magnesium are short, low quality, have [contradictory findings](https://link.springer.com/article/10.1007/s12011-022-03162-1), and are done on small sample sizes or on certain populations (like older adults or those with mental health issues, sleep disorders, or medical conditions). Dosages also vary from study to study and some use oral magnesium and other intravenous magnesium, making it hard to draw solid conclusions. Plus, it’s unclear if supplements are just beneficial for those with low levels of magnesium — although [nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough of the mineral. Beyond this, we all react differently to magnesium supplements and whether it makes you sleepy may depend on the type of magnesium supplement you take. Different forms of magnesium have different levels of bioavailability, which affects how much is actually absorbed and used by the body. For example, you can buy magnesium citrate, magnesium glycinate, magnesium oxide, magnesium chloride, and magnesium sulfate supplements, which may affect you — and your sleep and energy levels — in different ways. **Considering magnesium as a sleep supplement? We compare** [**magnesium vs. melatonin**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **here.** If you feel worse when you take magnesium, something else could be to blame — like [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (sleep you’ve missed out on recently) or circadian misalignment (when you’re out of sync with your circadian rhythm, or body clock). These are common culprits of low energy. **Expert tip:** Many of us don’t know how much sleep we need and therefore may not get enough of it. We looked at how much sleep 1.95 million RISE users aged 24 and up need and found 48% needed eight hours of sleep or more. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. RISE can work out how much sleep you need, so you know what to aim for. RISE also tells you if you have any sleep debt and predicts your daily circadian rhythm, so you can get in sync with it. This should help you feel less tired, whether you're taking magnesium or not. If you’re turning to magnesium because you [can’t sleep](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md), there’s more research behind sleep hygiene. These are the habits that are proven to help you fall asleep faster and wake up less often. RISE can tell you the best time to do 20+ daily sleep hygiene habits at the right time for your circadian rhythm, which will make them more effective. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt. ## Does Magnesium Make You Sleepy During the Day? No, taking magnesium probably can’t make you sleepy during the day. It doesn’t act as a sedative, so taking a supplement in the morning or daytime probably wouldn’t cause daytime sleepiness or make you sleepy right away. In fact, the opposite may be true. Magnesium may improve your sleep and, therefore, daytime energy levels. A 2018 study published in [*Nutrients*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/) found that higher magnesium intake was associated with decreased odds of falling asleep during the day. However, this link was found in women, but not in men, and researchers looked at dietary sources of magnesium, not supplements. Plus, there was no link between magnesium intake and daytime sleepiness — just falling asleep. Beyond this, magnesium may improve your energy in other ways. Magnesium is involved in energy production and energy metabolism — the breakdown of food for energy in your cells. Animal studies have found magnesium supplementation can improve the efficiency of energy metabolism and [human studies](https://www.mdpi.com/2072-6643/9/9/946) suggest supplements can improve exercise performance, [exercise-related fatigue](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/), and the perception of fatigue. Plus, [side effects of magnesium deficiency include fatigue](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) and lethargy, and low magnesium is [linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255271/) with excessive daytime sleepiness, so supplements may improve your energy levels if you’re not getting enough magnesium. But more research is needed to back this up. There are a few cases when magnesium could make you tired during the day: * Lethargy is a side effect of magnesium toxicity, which is associated with very large doses of magnesium — typically more than 5,000 mg per day. * Even if you don’t take enough to cause magnesium toxicity, taking too much magnesium can cause side effects like nausea, stomach cramps, and diarrhea. These can cause sleep loss, which can make you feel sleepy during the day. * Magnesium can interact with medications like antibiotics and proton pump inhibitors, which may cause hypomagnesemia (magnesium deficiency), which could cause low energy levels. As with all things magnesium, it may depend on how much you take, which form of magnesium you take, your natural levels of the mineral, and how you individually react to supplements. **Heads-up:** Magnesium probably won’t cause insomnia or restless leg syndrome in most people. It may actually improve these sleep disorders, but more research is needed. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Can Magnesium Make You Tired the Next Day? Magnesium probably can’t make you tired the next day. Tiredness isn’t a common side effect of magnesium supplements (when you take the right amount) and there isn’t any research suggesting magnesium can cause tiredness the next morning if you take it the night before, like some [sleep aids](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md). In fact, magnesium may help you get more sleep, giving you more energy the next day and morning. However, as we mentioned above, if supplements interact with your medication, disrupt your sleep, or you take high levels of magnesium, you may feel sleepy and exhausted the next day. It may also depend on the type and amount of magnesium you take and your natural levels of magnesium. ## Can Too Much Magnesium Make You Tired? Yes, too much magnesium can make you tired. According to the [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) at the National Institutes of Health (NIH), very large doses of magnesium —typically more than 5,000 mg per day — have been associated with magnesium toxicity. This is when you have more than 1.74 to 2.61 millimoles of magnesium per liter in your blood. Magnesium toxicity can cause side effects like: * Lethargy — aka lack of energy * Muscle weakness * Depression * Vomiting * Hypertension (high blood pressure) * Urine retention * Irregular heartbeat * Cardiac arrest Even without magnesium toxicity, the [side effects](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) of taking excess magnesium include diarrhea, nausea, and [abdominal cramping](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md). These side effects can keep you up at night, which can make you feel sleepy the next morning or day. As supplemental magnesium can relax your muscles, increase melatonin, and have calming effects, taking too much can make you feel drowsy in this way before bed. **Expert tip:** Dr. Wu advises not taking more than 500 mg of *elemental* magnesium per day. Elemental magnesium refers to the actual amount of pure magnesium available for absorption from a supplement, regardless of the compound it's bound to, such as magnesium oxide or magnesium citrate. This is in contrast to the National Institutes of Health (NIH) guidelines that recommend a tolerable upper intake level (UL) of 350 mg per day of magnesium from supplements. This NIH guideline pertains specifically to the *total amount* of magnesium ingested from non-food sources, not just the elemental portion, to prevent adverse side effects associated with excessive intake. When you’re choosing a magnesium supplement, it’s important to understand the difference between total magnesium and elemental magnesium to ensure safe and effective supplementation! There’s also a risk of magnesium [overdose](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). Large doses of laxatives and antacids containing magnesium have caused hypermagnesemia (too much magnesium), which can be fatal. Check with a doctor before taking magnesium if you’re pregnant, breastfeeding, or have a health condition. They may not be safe for those with kidney disease or cardiovascular disease. **We cover the** [**best dosage of magnesium for sleep**](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) **here.** You may not need to take magnesium every day or supplement with magnesium at all. You can get enough magnesium from your diet by eating foods high in magnesium. Magnesium-rich foods include: * Cashews * Pumpkin seeds * Green leafy vegetables * Legumes * Whole grains * Fortified cereals Check with a healthcare professional to find out if you have low magnesium and if supplements could be beneficial. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Feel Less Tired — With or Without Magnesium The health benefits of magnesium may include better sleep, but magnesium probably isn’t to blame if you’re feeling tired during the day or the next day after taking a supplement. If you’re feeling tired, sleep debt and circadian misalignment are the more likely causes. RISE can help you lower your sleep debt and get in sync with your circadian rhythm to eliminate these common causes of fatigue. RISE can also guide you through 20+ sleep hygiene habits, which can help you get better sleep without relying on magnesium. Users say they don’t need any sleep supplements at all when using RISE: “I suffer from genetic insomnia and have tried all kinds of medicines, supplements, and pretty much anything and everything else. RISE is the first thing that’s worked. Its estimations of my ideal bedtime for each night are completely accurate, and I’ve been waking up on my own for the first time in my entire life. I’m suddenly able to wake up and do things in the morning instead of feeling drowsy until one in the afternoon.” [Read the review](https://appfollow.io/app/564260/review/352742661?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Even better? 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Can Menopause Make You Tired? Yes, Here’s How to Treat It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-menopause-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Menopause Make You Tired? Yes, Here’s How to Treat It Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can Menopause Make You Tired? * Menopause can make you tired. Fluctuating hormones, increased anxiety and body temperature, weight gain, and sleep disorders can make it harder to get the sleep you need. * Lowering your sleep debt, getting in sync with your circadian rhythm, exercising, and trying cognitive behavioral therapy and hormone replacement therapy can help reduce menopause fatigue. * The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need and guide you through 20+ good sleep habits each day to help you get it. Hot flashes, weight gain, mood swings. You probably already know about a few of the common menopause symptoms. But can menopause make you tired, too? The short answer is yes, and there are quite a few causes of menopause fatigue. Luckily, there are also quite a few ways to get more energy during menopause. Below, we’ll dive into the causes of menopause fatigue, how long it’ll last, and how you can fix it. **Disclaimer:** The scientific literature uses gendered language when talking about menopause. We have used the term “women” in this article, but this advice is for anyone who experiences menopause fatigue. ## Advice From a Sleep Doctor “Menopause can cause fatigue," says Dr. Chester Wu. "It causes hot flashes, night sweats, sleep disorders, and stress, which can all make it hard to get enough sleep at night. Try to squeeze in some extra sleep when you can with afternoon naps or by heading to bed a little earlier than usual. This should improve your energy levels.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. [Can menopause make you tired?](#menopause) [What is menopause fatigue?](#fatigue) [What causes menopause fatigue?](#causes) [How long does menopause fatigue last?](#long) [How to treat menopause fatigue?](#treat) [When to see a doctor about menopause fatigue?](#doctor) ‍ ## Can Menopause Make You Tired? Yes, menopause can make you tired. [Research](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0230515) shows general fatigue is a common symptom of menopause, and menopause symptoms can also disrupt your sleep, which will make you tired. [Menopause is linked](https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf) to: * Trouble falling asleep * Trouble staying asleep * [Waking up too early](https://www.risescience.com/blog/waking-up-early.md) * Less total sleep time * Lower sleep quality * Insomnia * Sleep apnea * [Night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) **You can learn more about** [**menopause sleep problems**](https://www.risescience.com/blog/menopause-sleep-problems.md) **here.** ‍ ## What is Menopause Fatigue? Menopause fatigue is fatigue caused by menopause. Women may also experience fatigue during perimenopause (the time leading up to menopause) and postmenopause (after menopause, when your periods have completely stopped). Symptoms of menopause fatigue include: * Feeling tired * Needing more breaks or recovery than usual * Lowered mental performance * Crushing fatigue or extreme fatigue that gets in the way of daily life * Feeling irritable * Feeling low on motivation Sleep problems during menopause can also cause cravings, digestive issues, and trouble concentrating — just to name a few. If you struggle to sleep during menopause, you’re not alone. [Research](https://www.liebertpub.com/doi/10.1089/jwh.2008.0986?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed) shows 25% of perimenopausal women and 30% of postmenopausal women say they get a good night’s sleep a few nights a month or less. And it’s thought 38% to 60% of peri- and postmenopausal women have insomnia. You’ll be more at risk of menopause fatigue if: * You’re stressed * You’ve got mental health issues like anxiety or depression * You’ve got physical health issues like high blood pressure, type 2 diabetes, or anemia * You’ve got a sleep disorder like insomnia or sleep apnea * You’ve got poor lifestyle habits like a bad diet, drinking a lot of alcohol, or smoking * You’re overweight or obese * You’re on a diet or taking weight loss drugs like [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) or Wegovy (the brand names for semaglutide) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## What Causes Menopause Fatigue? Menopause fatigue is most likely caused by changes to your hormone levels, which can lead to feelings of fatigue and sleep problems. ### Hormones Hormones can cause poor sleep throughout a woman’s life, including during your [period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnancy](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), and menopause. During menopause, your ovaries stop producing estrogen and progesterone. Declining estrogen levels can cause hot flashes and sleep-disordered breathing. Estrogen also helps to regulate your body temperature, and it’s much [harder to fall and stay asleep when you’re too warm](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md). Lower [progesterone](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) can cause anxiety and sleep apnea, both of which can ruin your sleep. [Testosterone](https://www.risescience.com/blog/testosterone-and-sleep.md) is usually associated with men, but women produce it, too. But testosterone declines with age and it’s linked with insomnia, needing to use the bathroom more at night, and more sleep-disordered breathing. These hormone fluctuations can also affect adrenal and thyroid hormones, which can cause fatigue. Plus, to make matters worse, [research](https://journals.lww.com/menopausejournal/Abstract/2006/13020/Increased_urinary_cortisol_levels_during_the.12.aspx) shows cortisol levels increase as you move through menopause. This may be caused by fluctuating estrogen levels. High cortisol can cause sleep problems, [weight gain](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md), and brain fog — all of which may contribute to menopause fatigue. **You can learn more about** [**the link between cortisol and sleep**](https://www.risescience.com/blog/cortisol-and-sleep.md) **here.** ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. When you don’t meet your sleep need — the genetically determined amount of sleep you need — you’ll build up sleep debt. It’s easy to build up sleep debt during menopause as: * Symptoms like hot flashes can keep you awake and are linked with [chronic insomnia](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410513) * You may develop sleep disorders like insomnia, [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), and restless leg syndrome * Hormone changes can cause an increase in your body temperature, sleep-disordered breathing, anxiety, or mood changes * You may gain [weight during menopause](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md), and being overweight is linked to sleep problems * You’re stressed or [mentally exhausted](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) — either from menopause itself or from daily life * You’re getting older and sleep becomes harder to get as we age Unfortunately, sleep debt can make menopause symptoms like [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md), irritability, and [low libido](https://www.risescience.com/blog/how-to-increase-libido-in-women.md) worse, which can cause more stress and more sleep loss. RISE can work out [how much sleep debt you have](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out how much sleep debt you have. We looked to RISE users to see if women really get less sleep during menopause. Unfortunately, our data backs it up. Women have more sleep debt at age 50 to 59 — the time they may be going through menopause — than at any other age. The only exception is age 18 to 23. We can’t say for sure whether menopausal women have more sleep debt and RISE users don’t accurately represent the general population as they turn to RISE to get more energy. **Learn more about** [**how to know if you’re getting enough sleep**](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) **here.** *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Circadian Misalignment Circadian misalignment is when you’re living out of sync with your circadian rhythm. This is your roughly 24-hour body clock. You could be out of sync if you: * Work night shifts * Have an irregular sleep schedule * Are fighting against your chronotype (like a [night owl trying to be a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md)) Even if you’re getting enough sleep overall, if you’re getting this sleep at the wrong times for your body clock, you can feel tired. It’s easy to get out of sync at any time of life, but it can happen during menopause as you may have given up work and have kids moving out of the house, meaning your usual sleep pattern is thrown off. **Learn more about** [**how to find the timing of your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ### Other Reasons You’re Tired Menopause may not be the only thing making you feel tired. You may have low energy if: * You have a medical condition like hypothyroidism, anemia, type 2 diabetes, cardiovascular disease, or chronic fatigue (early menopause or menopause caused by surgery has been linked to [chronic fatigue syndrome](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745581/), but more research is needed) * You’ve got anxiety or depression * You’re taking medications like antihistamines and antidepressants * You’ve got a nutritional deficiency like iron, vitamin B12, or vitamin D * You’re [overweight](https://www.risescience.com/blog/why-cant-i-lose-weight.md), don’t do much exercise, or eat an unhealthy diet * You’re stressed — this is likely around midlife as you may be caring for aging parents and troublesome teens, taking on more responsibility at work or planning for retirement, and going through big life changes like divorce. **We’ve covered more reasons for** [**female fatigue**](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) **here.** ‍ ## How Long Does Menopause Fatigue Last? There’s no set time that menopause fatigue will last. It may last the entire menopause transition, which can be about eight years. But you may also feel tired during perimenopause (which can start about six years before your periods end) and postmenopause. It depends on what’s causing your fatigue, too. For example, hot flashes, a common sleep disruption during menopause, can last [4.5 years](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110996) after your final period. ‍ ## How to Treat Menopause Fatigue? You can treat menopause fatigue by lowering your sleep debt, getting in sync with your circadian rhythm, improving your sleep hygiene, and considering cognitive behavioral therapy, and hormone replacement therapy. Here’s more on how to beat menopause fatigue: ### 1\. Lower Your Sleep Debt If you’ve got a lot of sleep debt, you’re going to feel tired, whether you’re going through menopause or not. We recommend keeping your sleep debt below five hours for maximum energy. You can lower your sleep debt by: * Taking afternoon naps (check RISE for the best time to nap) * Going to bed a little earlier * [Sleeping in](https://www.risescience.com/blog/sleeping-in.md) a little later * Improve your sleep hygiene (more on that soon) RISE will automatically track how much sleep debt you have as you work to lower it. **Learn** [**how long it takes to recover from sleep deprivation**](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) **here.** **Expert tip:** Don’t just aim for [eight hours of sleep](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) — find out how much sleep you need exactly. The RISE app uses our phone use behavior and proprietary sleep-science-based models to work out your sleep need. More research needs to be done to find out whether [women need more sleep than men](https://www.risescience.com/blog/do-women-need-more-sleep.md). But women do suffer from more sleep problems than men, so need more time in bed to get enough shut-eye. Beyond your sex, your sleep need is highly individual. We looked at 1.95 million RISE users aged 24 and up and found their sleep needs vary quite a bit. Some only need five hours of sleep, whereas others need a whopping 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Get in Sync With Your Circadian Rhythm Getting in sync with your circadian rhythm can boost your energy levels and it’s good for your [mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/), too, which can help your energy in the long run. Here’s how to get in sync with your circadian rhythm: * **Keep a consistent sleep schedule:** Aim to get to bed and wake up at roughly the same times each day all week. * **Eat meals at roughly the same time:** And avoid [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) as this can keep you awake or wake you up in the night. * **Go to bed in your Melatonin Window:** This is what we call the one-hour window when your body’s rate of melatonin production is at its highest. Melatonin is your sleep hormone, so try to go to bed during this roughly one-hour window. Check RISE for when it is nightly. RISE predicts your circadian rhythm each day, so you can easily stay in sync. ![RISE app screen shot showing energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The RISE app can predict the timing of your circadian rhythm each day. ‍**Expert tip:** Your circadian rhythm dictates your energy levels throughout the day. Check RISE to see when your energy levels are higher (usually mid-morning and early evening) and schedule your most important tasks during this time to make the most of the times you may feel less menopause fatigue. We’ve covered [how to be more productive](https://www.risescience.com/blog/how-to-be-more-productive.md) here. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ### 3\. Improve Your Sleep Hygiene Sleep hygiene is the name for the set of daily habits that can help you fall and stay asleep. They’re important at all times of life, but especially when menopause symptoms can so easily disrupt your rest. Here’s what to do: * Get out in sunlight for at least 10 minutes each morning * Spend as much time in daylight during the day * Avoid bright light about 90 minutes before bed * Avoid alcohol, large meals, intense exercise, and [caffeine too close to bedtime](https://www.risescience.com/blog/how-long-does-caffeine-last.md) * Make sure your bedroom is dark, quiet, and cool (this is even more important when hot flashes keep you up) **You can learn more about** [**how to improve your sleep hygiene**](https://www.risescience.com/improve-sleep-hygiene.md) **here.** RISE can guide you through 20+ sleep hygiene behaviors every day and tell you the most effective times to do them. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The RISE app can tell you when to do 20+ sleep hygiene behaviors each day. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### 4\. Lower Your Stress Levels Stress and anxiety can keep you up at night and make you feel drained during the day. Here’s what you can do to lower your stress: * Do a calming bedtime routine to wind down before bed. Try reading, listening to music, or doing yoga (bonus: yoga may reduce [menopause symptoms](https://pubmed.ncbi.nlm.nih.gov/29452777/)). * Journal or do a brain dump if racing thoughts keep you up at night. Do your brain dump in the RISE app and you’ll get a reminder of what you write down the next day. * Try acupuncture. One [study](https://pubmed.ncbi.nlm.nih.gov/26855097/) found acupuncture was linked to increased estrogen levels and reduced sleep disturbances in menopausal women. * Try [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) like diaphragmatic breathing and relaxation techniques like progressive muscle relaxation. RISE has audio guides on these exercises to get you started. * Ask for help from friends and family or reach out to a therapist to discuss mental health issues during menopause. **Learn more about** [**how to sleep with anxiety**](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) **here.** ### 5\. Get a Foot Massage Here’s a quick fatigue fighter — get a foot massage. A [2022 study](https://journals.lww.com/menopausejournal/Citation/2022/11000/The_impact_of_foot_massage_given_to_postmenopausal.6.aspx) found postmenopausal women who got a foot massage once a day for seven days slept for an hour longer each night and had lower levels of anxiety and fatigue. ### 6\. Lose Weight if You Need to Getting down to a healthy weight can help you have more energy and sleep better. And a [2023 paper](https://www.tandfonline.com/doi/abs/10.1080/13697137.2023.2178892) states menopause weight gain and changes to your body composition can make hot flashes worse. It’s tough to lose weight during menopause, but you can make it happen by cutting your calories, upping your exercise, getting enough sleep, and considering hormone replacement therapy. **Learn more about** [**how to lose weight during menopause**](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md) **here.** [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 7\. Do More Exercise One[study](https://journals.lww.com/menopausejournal/Abstract/2015/03000/Feelings_of_energy_are_associated_with_physical.11.aspx) found when postmenopausal women did more physical activity, they felt more energy. Exercise can also help you fall asleep, reduce stress, and keep your weight in check — all of which can boost your energy levels. [Yoga and tai chi](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3031101/) have also been shown to reduce menopause symptoms like hot flashes. **Learn more about** [**how exercise can improve your sleep**](https://www.risescience.com/blog/exercise-before-bed.md) **here.** Just be sure to avoid intense exercise within an hour of bedtime as it can keep you up. RISE can tell you when exactly to skip a workout. ![RISE app screenshot showing when to do your workouts](/assets/6716db36a545f2e549decda3_62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66Qgeq.png) RISE can tell you when to avoid workouts before bed. *RISE users on iOS 1.202 and above can* [*set up their avoid late workouts reminder*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *here.* ### 8\. Try Cognitive Behavioral Therapy for Insomnia Cognitive behavioral therapy for insomnia (CBT-I) is a type of therapy that aims to change the way you think about sleep. It’s often a first-line treatment for insomnia. One [study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2522398) found CBT-I can help women with insomnia during perimenopause and postmenopause. ### 9\. Consider Supplements Supplements may help you get more energy during menopause. One [study](https://nutritionj.biomedcentral.com/articles/10.1186/s12937-018-0314-5) found taking a daily 1,200-milligram soy lecithin supplement for eight weeks helped women aged 40 to 60 with fatigue feel more energy. It also lowered their blood pressure — a win-win. [Omega-3 fatty acid supplements](https://journals.lww.com/menopausejournal/Abstract/2009/16020/Effects_of_ethyl_eicosapentaenoic_acid_omega_3.22.aspx) have been shown to reduce how many hot flashes you have. And a [2023 study](https://e-jmm.org/DOIx.php?id=10.6118/jmm.22026) found fennel-valerian extract can help to reduce hot flashes and improve sleep disorders in postmenopausal women. Overall, eating a healthy diet high in fruits, vegetables, whole gains, and legumes can help to reduce fatigue. ### 10\. Consider Hormone Replacement Therapy Hormone replacement therapy (HRT) replaces the hormones that decline during menopause. HRT may be able to reduce fatigue as a symptom and reduce menopause symptoms that are stopping you from getting enough sleep — like night sweats. For example, estrogen therapy can[reduce hot flashes](https://pubmed.ncbi.nlm.nih.gov/10231049/), headaches, sweating, and how often you wake up during the night. Hormone replacement therapy may also help you [lose weight](https://www.nature.com/articles/ijo200825), improve your [mood](https://www.mdpi.com/1648-9144/55/10/668), and increase your response to antidepressants (if needed). HRT may not help with sleep-disordered breathing, however. More [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079219301935) is needed. HRT isn’t right for everyone, though. Some experts believe HRT isn’t safe for those with a high risk of breast cancer. But recent research disagrees. A [2022 review](https://journals.lww.com/journalppo/Abstract/2022/05000/Menopausal_Hormone_Replacement_Therapy_and.9.aspx?context=LatestArticles) states when started in women younger than 60 and/or close to menopause, HRT “significantly reduces all-cause mortality and cardiovascular disease.” It adds that the risks of health issues like breast cancer and stroke are rare and comparable to other medications. HRT may make some women feel tired, but for many, it can improve their sleep and therefore energy levels. Speak to your healthcare provider to see if HRT is right for you. They may suggest other medications like low-dose birth control pills, which contain estrogen and progesterone, or selective serotonin reuptake inhibitors (SSRIs). ### 11\. Use the RISE App RISE can help you get more energy during menopause by: * Working out how much sleep you need and how much sleep debt you have * Predicting your circadian rhythm each day, so you can get in sync * Guiding you through breathing exercises and relaxation techniques to reduce stress and help you drift off * Telling you when to do 20+ sleep hygiene habits to make it easier to get a good night’s sleep **We’ve covered** [**more tips on how to feel more awake**](https://www.risescience.com/blog/how-to-feel-more-awake.md) **here and** [**how to use the RISE app to boost your energy**](https://www.risescience.com/blog/personal-energy-tracker.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## When to See a Doctor About Menopause Fatigue? Talk to a doctor about menopause fatigue if it’s affecting your quality of life and well-being. They can test you for sleep disorders and health issues that may be causing fatigue like sleep apnea, depression, chronic fatigue, or heart disease. A healthcare provider can also recommend the best course of action, whether that’s medical treatments like hormone replacement therapy or lifestyle changes. ## Get More Energy Before, During, and After Menopause Many women experience menopause fatigue, and you may have trouble sleeping during perimenopause, menopause, and postmenopause. To get more energy during menopause, try lowering your sleep debt, getting in sync with your circadian rhythm, doing more exercise, lowering your stress, and trying hormone replacement therapy. The RISE app can work out how much sleep you need, so you know what you should be aiming for each night. RISE can also tell you how much sleep debt you have and help you lower it, and predict your circadian rhythm each day to help you stay in sync. To make it easier to get a good night’s sleep, RISE will guide you through 20+ sleep hygiene habits, too. You can get more energy fast — 80% of RISE users get better sleep within five days. ‍ ## FAQs ### What is menopause fatigue? Menopause fatigue is fatigue that’s caused by menopause. Fatigue is a common symptom of menopause and you may experience sleep problems during perimenopause, menopause, and postmenopause. This can be due to fluctuating hormones, symptoms like night sweats, stress, anxiety, and sleep disorders. ### Is extreme tiredness a symptom of menopause? Yes, extreme tiredness can be a symptom of menopause. Fatigue is reported as a common symptom during perimenopause, menopause, and postmenopause, and sleep loss and sleep disorders are common. ### How long does menopause fatigue last? There’s no set time that menopause fatigue lasts, it’ll affect everyone differently. However, you may experience menopause fatigue for the entire menopause transition, which can last eight years. You may also experience hot flashes 4.5 years after your last period, and hot flashes can lead to sleep loss and fatigue. ### Does menopause fatigue go away? Menopause fatigue may go away. You may experience menopause fatigue for the duration of menopause, which can last eight years. However, some women continue to feel fatigue postmenopause. Getting more sleep, exercising, and lowering stress levels can help menopause fatigue go away. ### What helps with menopause fatigue? Lowering your sleep debt, getting in sync with your circadian rhythm, exercising, yoga, foot massages, losing weight, cognitive behavioral therapy, and hormone replacement therapy can help with menopause fatigue. ### Diet for menopause fatigue Eating a healthy diet high in fruits, vegetables, whole grains, and legumes can help with fatigue. And research shows supplements like soy lecithin, omega-3 fatty acids, and fennel-valerian extract may help with menopause fatigue, other menopause symptoms like hot flashes, and sleep problems. If you’re on a diet, you may feel more fatigue. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Yes, Ozempic Can Make You Tired! MD Shares Why & What to Do published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-ozempic-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Ozempic (Semaglutide) Make You Tired? Yes, Here’s Why Updated 2024-06-25 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Ozempic (semaglutide) can cause tiredness. But it may go away over time. * It’s unclear how Ozempic can cause tiredness. It may be because you’re eating fewer calories or Ozempic is causing you sleep problems. * The RISE app can guide you through 20+ sleep hygiene habits to improve your sleep and energy levels while taking Ozempic (and even when you're not). Ozempic — one brand name for the drug semaglutide — is a diabetes drug that’s often used for weight loss. It may cause tiredness as a side effect as you may be eating fewer calories or miss out on sleep from Ozempic side effects. Below, we’ll dive into whether Ozempic can make you tired, common side effects that could affect your sleep and energy, and how you can use RISE to get more sleep and energy, both while on and off Ozempic. **Heads-up:** Ozempic, Wegovy, and Rybelsus are different versions of the same drug: semaglutide. We’ve covered whether [Wegovy can make you tired](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) and [Rybelsus can make you tired](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md) here. ## Advice From a Sleep Doctor "Ozempic may cause fatigue as a side effect. Evidence from a handful of clinical trials suggests it’s not common and it should resolve in time as your body gets used to the drug," says Dr. Chester Wu. “If you’re feeling Ozempic fatigue, focus on eating a balanced diet, doing some gentle exercise, and catching up on any lost sleep Ozempic side effects cause with an afternoon nap or early night.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Ozempic Make You Feel Tired? Yes, Ozempic can make you feel tired. According to the FDA, fatigue is a potential side effect of Ozempic, affecting [more than 0.4%](https://www.accessdata.fda.gov/spl/data/da112596-e2eb-4285-be9a-70a5e3bee7b0/da112596-e2eb-4285-be9a-70a5e3bee7b0.xml) of people. While 0.4% sounds like a small number, as Ozempic becomes increasingly popular, that 0.4% can end up being hundreds of thousands of people experiencing Ozempic fatigue. This figure comes from clinical trials on diabetics, however, so it’s unclear how non-diabetics react to the drug. And this is just what we know from limited clinical trials. As popularity explodes, more people are reporting it online. In fact, there are so few clinical trials on Ozempic fatigue and so many online accounts of it that studies — like this [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) — are using online reports to gather data on the side effects of Ozempic and similar drugs. In the 2023 example, sleep issues were mentioned most often by users. ### Here’s Why Ozempic Makes You Tired More research is needed, but Ozempic fatigue could be due to: * **Eating fewer calories:** Ozempic reduces your appetite, so you eat fewer calories. As your body has less fuel, it can feel fatigued. * **Sleep loss:** A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) analyzed social media posts about the side effects of glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists) — the class of medication Ozempic belongs to. Sleep-related issues were mentioned most by users. * **GI issues:** GI issues are the [main side effects](https://pubmed.ncbi.nlm.nih.gov/36254579/) of Ozempic. They can cause sleep loss, make you feel mentally drained, and cause dehydration, which can cause fatigue. * **Anxiety:** [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can make it harder to sleep. RISE users say stress and anxiety are their biggest sleep challenges. You might feel anxious about Ozempic or the side effects it causes, and [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) found reports of semaglutide causing anxiety, depression, and even suicidal thoughts. * **Changes in dopamine:** Dopamine is linked to mood and motivation. Some [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) suggests semaglutide could impact your brain’s dopamine reward system. This may lead to feeling less excitement and energy around food or in general. A lower mood may also cause [lower alertness](https://www.nature.com/articles/s41467-022-34503-2). * **Hypoglycemia (low blood sugar levels):** Hypoglycemia is a potential [side effect](https://www.fda.gov/drugs/drug-approvals-and-databases/drug-trial-snapshot-ozempic) if you take Ozempic with other medications, drink alcohol, or do more exercise than usual. Hypoglycemia can cause drowsiness, [restless sleep](https://www.risescience.com/blog/restless-sleep.md), shakiness, [mood issues](https://www.mdpi.com/2076-3425/13/11/1503), and feeling weak. Nocturnal hypoglycemia (when your blood sugar levels drop too low overnight) can cause morning tiredness. * **Hyperglycemia (high blood sugar levels):** You may experience hyperglycemia if you’re exercising less than usual or overeating (although this is hard to do on semaglutide). Hyperglycemia can cause drowsiness. * **Exercising less:** You may do less exercise than usual while on Ozempic because of fatigue or GI side effects. This can leave you feeling sluggish and make it harder to fall asleep. It’s also possible that the more common culprits of tiredness (needing to catch up on sleep and having an irregular sleep schedule) are causing low energy. We’ll share how to fix these soon. **We’ve covered whether diabetes and weight loss drugs** [**Mounjaro**](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md) **and** [**Zepbound**](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) **make you feel tired.** **Heads-up:** There’s a difference between tiredness, fatigue, and sleepiness. Tiredness is when you feel mentally or physically fatigued. Sleepiness is when you feel like you could fall asleep if you tried. Ozempic may cause both tiredness, as a side effect, and sleepiness, as it can cause sleep deprivation. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Long Does Ozempic Fatigue Last? It’s unclear how long Ozempic fatigue lasts. Ozempic tiredness may get better as you adjust to the medication, but more research is needed There are no long-term studies on Ozempic, so we don’t know when Ozempic fatigue goes away. Ozempic can lower your blood sugar levels within the first week of use, but it can take eight weeks or longer for the medication to reach its full effect. So you may feel fatigued in this time. ## Does Ozempic Affect Sleep? Ozempic can affect your sleep as it may cause: * GI issues * Low blood sugar * Anxiety and depression This can make it harder to fall and stay asleep. Ozempic may affect your sleep directly, but more research is needed. A clinical trial company called [eHealthMe](https://www.ehealthme.com/ds/ozempic/poor-quality-sleep/) looked into sleep problems in those taking Ozempic. It states poor quality sleep was reported in those taking the drug, especially by “people who are female, 60+ old, have been taking the drug for 6 - 12 months.” ### Can Ozempic Improve Your Sleep? Ozempic may improve your sleep by helping you lose weight or manage type 2 diabetes. Both [obesity](https://www.risescience.com/blog/sleep-and-weight-loss.md) and type 2 diabetes are linked to [sleep disturbances](https://www.sciencedirect.com/science/article/pii/S0168822710003888) and sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). **We’ve covered** [**Ozempic as a potential treatment for sleep apnea**](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) **here.** The [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) we mentioned earlier found some Ozempic users reported *improved* insomnia, anxiety, and depression. The diet and exercise changes that are encouraged when taking Ozempic can also help you sleep. Ozempic may also reduce food cravings, appetite, and preference for high-fat foods, so you eat better and smaller meals, which can improve your sleep. Ozempic may even reduce your cravings for alcohol and cigarettes, and cutting down on these can also improve your sleep. ### Does Ozempic Cause Insomnia? It’s unclear whether Ozempic can cause insomnia. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) found social media reports of GLP-1 receptor agonists like Ozempic causing insomnia, but it also found reports of improved insomnia. This research also found users reporting better and worse anxiety and depression on Ozempic, both of which are linked to insomnia. ## What Are the Side Effects of Ozempic? Common Ozempic side effects include: * Nausea * Diarrhea * Constipation * Vomiting * Cramping * Acid reflux * Abdominal pain * Burping * Bloating * Swelling at the injection site * Hair loss * Less fullness in the face and more visible [wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) Many of these — like abdominal pain, nausea, and vomiting — can impact your sleep and energy. [Research from 2021](https://jamanetwork.com/journals/jama/article-abstract/2777025#note-JOI210014-) found most Ozempic side effects are mild or moderate and get better over time. It may take five weeks or longer for side effects to clear up once you stop taking the drug. More serious possible side effects of Ozempic include: * Inflammation of the pancreas (pancreatitis) * Changes in vision * Kidney problems or kidney failure * Serious allergic reactions * Hypoglycemia (low blood sugar levels) * Gallbladder disease * Diabetic retinopathy complications (an eye condition) * Increased risk of [thyroid cancer](https://medlineplus.gov/druginfo/meds/a618008.html) — semaglutide causes thyroid tumors in animals, but more human research is needed These side effects happen in rare cases. Seek medical attention if you get serious side effects from Ozempic. Ozempic isn’t used to treat type 1 diabetes, and it's not clear if Ozempic is safe for those who are pregnant or breastfeeding. Get medical advice before taking these drugs. One major problem with Ozempic research? Most of what we know about the drugs comes from studies linked to the manufacturer, Novo Nordisk. More research needs to be done. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Improve Ozempic Fatigue Here’s how to get more energy while taking Ozempic. ### Catch Up on Sleep We all need a different amount of sleep and most of us don’t know how much we need, so you may be sleep deprived and not even know it. Catching up on sleep can boost your energy. The first step to catching up on sleep is finding out how much sleep you need. This can vary quite a bit from person to person. For example, among 1.95 million RISE users aged 24 and up, we found people needed five hours to 11 hours 30 minutes of sleep. Check RISE to see how much sleep you need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE works out how much sleep you need. If you haven’t been getting enough sleep for you, you’ll have built up sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is how much sleep you owe your body. How much sleep you got last night has the most impact on your energy levels today, but lost sleep from the past several days can still affect how you feel. You can lower your sleep debt by: * Taking a nap * Going to bed a little earlier * Sleeping in a little later * Improving your sleep habits (more on those soon) **We’ve got more advice on** [**catching up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** RISE works out how much sleep debt you have each day. ![RISE app screenshot showing how much sleep debt you have](/assets/670ea98c584b5d4df8196d5b_6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_25252520of_25252520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt. ### Keep a Regular Sleep Schedule Keeping a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) can help to keep your circadian rhythm, or [body clock](https://www.risescience.com/blog/biological-clock.md), in check. This can boost your energy levels and help you feel sleepy at bedtime and awake come morning. You can keep a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. You’ll find it easier to keep a regular sleep schedule by: * Eating meals at roughly the same times and not [too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) or during the night (as this can disrupt your body clock and sleep). * Going to bed during your Melatonin Window — which is what we call the roughly one-hour window of time when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (the sleep hormone) is at its highest RISE predicts the timing of your circadian rhythm each day so you can see the best times for you to go to bed and wake up. ### Improve Your Sleep Habits Sleep hygiene is the set of habits you can do to fall asleep more quickly, wake up less often, and get the most restorative sleep possible on Ozempic. Here’s what to do: * Get at least 10 minutes of natural light as soon as possible after waking up * Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) 90 minutes before bed * Avoid caffeine, large meals, vigorous exercise, and alcohol too late in the day * Keep your bedroom dark, cool, and quiet RISE tells you the best time to do 20+ sleep hygiene habits each day to make them even more effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE guides you through sleep hygiene habits. ### Manage GI Issues If Ozempic GI issues keep you up, try: * Eating bland, easily digestible foods like toast, rice, and bananas * Avoiding anything fried, spicy, and fatty * Eating smaller, more frequent meals * Eating ginger or drinking ginger tea for nausea * Staying hydrated if Ozempic causes vomiting and diarrhea (and at all times) * Sleeping on your [left side](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) if you have acid reflux We’ve got tailored advice for common GI issues such as: * [Abdominal pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) * [Acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) * [Digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) worries ### Reduce Anxiety RISE’s audio guides walk you through relaxation and [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) to reduce anxiety and help you drift off. If you’ve been awake in bed for more than 20 minutes, get up and do a relaxing activity in low lighting until you feel sleepy again. This will stop your brain from making a link between your bed and wakefulness. **We’ve covered more on** [**how to sleep with anxiety**](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) **here.** ### Eat a Balanced Diet Your appetite and food cravings may change on Ozempic, but you should still strive to eat a balanced diet overall. This can boost your energy and improve your sleep. Eat plenty of fruits, veggies, fiber-rich complex carbs, and protein. [Research](https://pubmed.ncbi.nlm.nih.gov/32628589/) shows semaglutide can reduce muscle mass, so a high-protein diet can help stave this off. **We’ve covered more on** [**foods that give you energy**](https://www.risescience.com/blog/what-gives-you-energy.md) **here.** ### Get Some Exercise You may not feel like exercising if you’re tired, but try to do some physical activity each day — even if it’s just a walk or some gentle yoga. Exercise can boost your energy and help you fall asleep faster, wake up less often, and improve insomnia. Avoid vigorous exercise within an hour of bedtime, though, as this can keep you up. **We’ve covered more on the** [**best time to work out**](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) **here.** ### Speak to a Healthcare Provider Speak to a healthcare professional if you’re experiencing extreme fatigue on Ozempic. They may tweak your medication or recommend taking Ozempic at a different time of day to see if that stops side effects from disrupting your sleep. **We’ve covered more** [**ways to get more energy**](https://www.risescience.com/blog/how-to-get-more-energy.md) **here.** ## Get Over Ozempic Fatigue Use RISE to lower your sleep debt, sync up with your circadian rhythm, and improve your sleep hygiene to get more energy while taking Ozempic. Users say RISE’s habit reminders make a big difference: “Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously.” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it’s not just better nights — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) --- title: Can White Noise Help You Sleep? A Sleep MD Debunks the Myths published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-white-noise-help-you-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can White Noise Help You Sleep? A Sleep MD Debunks the Myths Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) Whether you’re laying in bed listening to a barking dog or laying in silence listening to your racing thoughts, both noise and the lack of it can keep you up at night. This is when many of us turn to white noise machines or sound apps on our phones, which promise to help us drift off and get a good night’s sleep. But we know noise in general is bad for sleep. It can stop you from falling asleep, wake you up in the night, and [research](https://www.apa.org/monitor/2011/07-08/silence) suggests noise pollution can lead to everything from [increased cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) to heart attacks. Your brain continues processing sounds even as you sleep, and this sound can cause micro-awakenings you might not even notice. So, is white noise good or bad for your sleep? Below, we’ll dive into whether white noise can help you sleep and how to use it to drift off. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you get a better night’s sleep without relying on white noise, and give you white noise options if you decide they’re right for you. ‍ [What is white noise?](#white) [Can white noise help you sleep?](#noise) [Is using white noise for sleep harmful?](#sleep) [Should I play white noise all night?](#play) [How to use white noise to sleep?](#use) [How to reduce noise without a white noise machine?](#machine) [How to get better sleep?](#better) ## Advice From a Sleep Doctor “White noise can block out sounds that may wake you up at night and can help you relax and fall asleep. But there’s not much science behind it. Silence is the holy grail when it comes to sleep. So I’d recommend silence first, or as quiet as you can get, and then experimenting with white noise if it helps,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## What is White Noise? White noise is the term used to describe a constant patternless noise that contains all audible frequencies on the sound spectrum in equal intensity. It’s often called broadband noise because it spans across all bands of sound (although some [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) separates white noise and broadband noise). It’s called white noise as it’s similar to white light, which contains all colors in the spectrum. You can get white noise from a white noise machine, a white noise app, or an online recording, or from a constantly running fan, air conditioner, air purifier, or radio static. The RISE app also has white noise recordings, including that of a fan, car interior, and propeller plane. You can set these recordings on a timer to play for 15, 30, 60, 90, or 120 minutes. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* As white noise provides a constant sound, it can be useful for blocking out noises you don’t want to hear, such as outside noises from traffic, a barking dog, or a loud neighbor. And some sleepers use white noise as a sleep aid to help them drift off when they’re in a quiet environment. White noise isn’t just useful for sleep. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5638812/) suggests listening to white noise while learning something new can improve recall memory. It may improve [cognitive performance](https://www.josam.org/josam/article/view/82) and help people focus, including those with [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md). Beyond white noise, there are different colors of noise out there. ### Pink Noise Pink noise is also a constant patternless noise, but it sounds deeper than white noise as the higher frequencies are reduced. This lower pitch can be more relaxing for some. Again, you can get pink noise from a dedicated machine or a recording, or think of ambient sounds like ocean waves, a waterfall, or rustling leaves. RISE has sound recordings of the ocean, a waterfall, and rainfall. You can choose whether your chosen sound plays all night or turns off after 15, 30, 60, 90, or 120 minutes. Pink noise may also be useful for sleep. It can mask noise and [research](https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798) shows it can reduce brain wave complexity and help people wake up less often throughout the night. ### Brown Noise Brown noise, also known as red noise, is yet another constant noise, but it contains even lower frequencies than pink and white noise and so sounds deeper. Think of heavy rain, a strong shower, or rumbling thunder. RISE has a Rain & Thunder sound recording. You can choose whether it plays all night or turns off after 15, 30, 60, 90, or 120 minutes. Want to learn more about how these sounds can help you sleep? We’ve covered [the best sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. ‍ ## Can White Noise Help You Sleep? Many people say white noise helps them sleep, but is there any science backing it up? The short answer is more research needs to be done. There are some promising studies out there, but this research comes with a few problems. Here are the theories behind why white noise could help you sleep and the science we have behind them. ### 1\. It Masks Disturbing Noises ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. White noise can mask any sudden noises in your environment, like a dog barking or your [partner snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md). This is known as auditory masking. When there’s one constant [background noise](https://www.risescience.com/blog/cant-sleep-without-background-noise.md), so-called “peak noises,” like the dog or the snoring, are less likely to wake you up or disturb you. Auditory masking raises your arousal threshold, or how easily you’re awoken from sleep, helping you get more sleep overall. In one [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945704002242), participants slept with a recorded ICU noise with and without white noise. When they slept with the ICU recording without white noise, they woke up more often during the night. The study concluded that it wasn’t how loud the noise was that disturbed sleep, it was whether there was a change in background noise and peak noise. White noise can therefore reduce the difference between background noise and any peak noise coming from inside your home or from the street outside. So it can be useful for those living in busy cities, those with noisy neighbors or bed partners, or those working night shifts and trying to sleep during the day. Waking up briefly in the night because of peak noises may not sound too disruptive, but to feel your best, you want consolidated sleep — or as much unbroken sleep as possible. And once you’ve been woken up by a noise, you may find it hard to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). All this sleep disruption can lead to sleep debt, which is the measure of how much sleep you owe your body. And high sleep debt impacts everything from your energy levels to your mood, your focus to your overall health. RISE can work out how much sleep you need, known as your sleep need, and how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 2\. It Can Help You Fall Asleep Faster Beyond keeping you asleep, white noise may help you fall asleep in the first place. A [small 2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742584/) with 18 participants found white noise reduced sleep onset latency (the time taken to fall asleep) by 38%. In those who usually struggled to fall asleep at home, white noise improved their subjective sleep quality and the number of times they were woken up from sleep. A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021) looked at 10 people in New York City who couldn’t sleep due to a noisy environment. They used a white noise machine to block out sounds while sleeping and reported falling asleep faster and waking up less often during the night. It wasn’t just self-reported improvements, though. Their sleep efficiency (the time spent actually sleeping in bed) was measured with a device and this improved, too. Even more interesting was that nighttime awakenings remained lower in the week after the experiment when participants had stopped using a white noise machine. More research needs to be done, but this may be because the brain becomes less sensitive to sounds. It’s also not clear how long this effect would last. ### 3\. It May Improve Your Sleep Quality Once you’re asleep, white noise may be able to improve your sleep beyond stopping sounds from waking you up. One [study](https://aacnjournals.org/ajcconline/article-abstract/1/1/91/5648/The-effects-of-ocean-sounds-on-sleep-after) looked at how white noise in the form of ocean noises helped patients sleep in the ICU. It found when patients slept with white noise they reported deeper sleep, less nighttime awakenings, improved time returning to sleep, and better sleep quality. While promising, this study did use self-reported data, so it may not be accurate, and it used patients in hospital after surgery, so it’s not clear if white noise could improve your sleep at home. And one more thing to be aware of: there isn’t a set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. But these results have been found in other research. A [2021 study](https://pubmed.ncbi.nlm.nih.gov/34931413/) also found white noise improved the sleep quality of patients in the ICU. ### 4\. It Gives You a Bedtime Routine There’s not much research behind this theory, but some say using a white noise machine or white noise app as part of their [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) can help them fall asleep. The white noise may act as a cue as your brain associates it with winding down and getting ready for sleep. It may also help you sleep if you turn on some white noise and then do a relaxing activity like journaling or yoga before climbing into bed. This would be especially useful if you do this activity instead of [watching TV](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) or scrolling social media, which can keep you up. We’ve covered more on [how screen time affects sleep](https://www.risescience.com/blog/screens-before-bed.md) here. ### 5\. It May Lower Anxiety While some use white noise to mask noise, others use it even when they’ve got complete silence. This is because you may find yourself awake in bed with anxious thoughts and white noise can be a soothing sound to help you fall asleep. Again, there’s not much research behind this theory, but it’s easy to see how white noise — especially nature sounds — could be relaxing. And it may also help lower anxiety and improve overall wellness simply by blocking out stressful sounds, like traffic. One [2016 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923834/) looked at 60 patients in the ICU who listened to white noise for three nights. The noise improved patients’ sleep quality and the researchers noted white noise could improve sleep quality and quantity by “reducing the effects of noise and inducing relaxation.” While anxiety wasn’t measured, it was noted that it seems white noise like ocean sounds could lead “to the individual’s relaxation and this leads to the improvement of the patient’s sleep quality.” Racing thoughts keeping you up? We’ve covered more advice on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here and [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. ### The Final Verdict There are many theories behind why white noise could help you sleep and a few studies with promising results. So should you add white noise to your pre-bed routine? Unfortunately, there’s not enough evidence to say. A [2021 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) looked at 38 studies on white noise and sleep and concluded: “Conventional wisdom contends that continuous noise, such as so-called “white noise machines”, may improve sleep. After systematically reviewing published scientific literature, we conclude that the quality of evidence supporting this assertion is very low.” It added that while some benefits were seen (like reduced sleep latency and reduced sleep fragmentation, or awakenings) there wasn’t enough of a difference to be statistically significant. Many of the studies looked at were also small and used self-reported data, which can be inaccurate. In research outside of this review, studies on white noise and sleep are often small or short in duration, done on participants in hospitals or on young participants, use self-reported data, or use different intensities and volumes of white noise. And some called it white noise when it was a different type of noise altogether. That’s not even considering the fact that it’s hard to blind these studies as participants know if they’re hearing white noise as they fall asleep or not. All this means we have to take the results with a grain of salt. For a final take, we asked our sleep advisor and medical reviewer, Dr. Chester Wu, whether he recommends white noise for sleep: > “White noise can block out sounds that may wake you up at night and can help you relax and fall asleep. But there’s not much science behind it. Silence is the holy grail when it comes to sleep. So I’d recommend silence first, or as quiet as you can get, and then experimenting with white noise if it helps.” Rise Science Medical Reviewer Dr. Chester Wu ‍ ## Is Using White Noise for Sleep Harmful? There are some downsides to using white noise sounds for sleep. More research needs to be done to fully understand the drawbacks, but here’s what we know: * **It can mask sounds you want to hear:** Such as a crying baby or your [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) the next day. * **It may cause hearing loss if it’s too loud and constant sound may cause damage**: The human ear may need downtime to rest and recover at night, although more [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) is needed on this theory. * **It’s not recommended for those with tinnitus:** While white noise can help to mask ringing in your ears, [research](https://jamanetwork.com/journals/jamaotolaryngology/article-abstract/2697852) suggests it can cause damage to the brain. Speak to your healthcare provider if you’re looking into white noise because of tinnitus. * **It may reduce deep sleep and REM sleep:** Noise at night may change your sleep architecture, or how your body moves through sleep stages. Long-term exposure to sound during sleep has been linked to less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and less rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). It’s not clear whether white noise could cause this, but one older[study](https://pubmed.ncbi.nlm.nih.gov/4336955/) found high-intensity white noise decreased REM sleep. * **You may get used to it:** White noise might help you sleep at first, but you could [get used to it over time](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) and lose the benefits. So you may be better off finding long-term fixes like improving your sleep hygiene (more on that soon). * **It may not work for everyone:** A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341869/) looked at how white noise from an air conditioner impacts sleep. It found that sleep duration was about 12 minutes shorter when sleeping with the air conditioner white noise compared to sleeping without. Participants did fall asleep faster, but only by about four minutes, and there was no real difference in sleep efficiency. White noise — or any noise at night — may be safe as a short-term solution, though. A [2022 systematic review](https://jcsm.aasm.org/doi/abs/10.5664/jcsm.9860) looked at white noise, pink noise, and music for sleep. It concluded, “although there was no strong evidence to support use of auditory stimulation, none of the studies reported any adverse effects with short-term application of auditory stimulation during sleep.” So, if a neighbor is throwing a party or you’re traveling for work, using white noise to help you sleep on a few occasions may be safe. But, again, more research is needed here. ‍ ## Should I Play White Noise All Night? We don’t know if playing white noise — or any sound for that matter — all night is harmful or not. There is a [theory](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) that our ears need to rest and recover overnight and listening to constant sound could cause damage. To be on the safe side, consider using a timer so white noise stops playing after a set period of time. If you’re using white noise to mask sounds at night, consider wearing earplugs or insulating your home and bedroom against noise pollution. More tips on this below. Improving your sleep hygiene can also help you fall asleep faster and wake up less often, so noise may not bother you as much. More on what to do soon. ‍ ## How to Use White Noise to Sleep? ![RISE app screenshot showing range of background sounds](/assets/67198646896bca9c0773c101_6444039a9e66dd7f31baeda3_ADP-6oHB-3t27Cj9UWGaHXuUmeeC3YTZL91QPGGXdPHI08YCtaeK18iO5vYZ7ZahIQhuudgrxls22b1AQ9rTXylhtbQgXn1rlqGwz0-Em5skeoHJJ9L15zLs5YavTH.png) The [RISE app](https://www.risescience.com/.md) has a range of relaxing sleep sounds and a timer. Want to try white noise for yourself? Here are some tips to get the most from it. * **Use a timer**: It’s not clear whether all-night white noise could be harmful. Try listening to white noise to fall asleep and set a timer for it to switch off after a set period of time. * **Set it to as low a volume as you can:** Reduce the chances of hearing damage by keeping the volume low. Noises above [47 decibels](https://www.mdpi.com/1660-4601/16/8/1390) may make auditory masking ineffective and disturb sleep. If you need it loud to mask noises, try wearing earplugs as well. * **Choose a sound machine that doesn’t emit any light:** If you’re buying a white noise machine over an app or recording, make sure the machine doesn’t emit any light that could keep you up. We’ve covered [what color light is best for sleep](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here. * **Keep an eye on your sleep debt:** Use the RISE app to keep track of your sleep debt to make sure white noise isn’t causing sleep loss. * **Experiment to find what works for you:** Research hasn’t found the best sounds for sleep, so experiment with different sounds to find what works for you. RISE has a range of sleep sounds to try like a fan, a crackling fire, or ocean sounds. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* ‍ ## How to Reduce Noise Without a White Noise Machine? Considering there’s not much science behind it, you might be looking for other ways to get a quiet night’s sleep. Here’s what you can try: * **Use earplugs:** Block out sound without adding any more noises with earplugs (we recommend [these](https://www.amazon.com/dp/B005YUW7A2/)). Earplugs rated to 32 decibels can help to block disruptive noise but still allow you to hear your alarm or crying child. They can also stop early morning sounds waking you up too early — useful if you play white noise on a timer, instead of all night. One[study](https://pubmed.ncbi.nlm.nih.gov/20398302/) found using earplugs and an eye mask helped participants listening to ICU sounds get more REM sleep, wake up less often at night, and have higher[melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) levels, which is your natural sleep hormone. * **Move your bed away from a window or outside wall:** Or move your bedroom into a quieter room if possible. * **Bring more soft furnishings into your bedroom:** Heavy curtains, rugs, and cushions can help to absorb sound. * **Improve your arousal threshold:** The lower your arousal threshold, the easier sounds will be able to wake you up. Surprising things can lower your threshold like[mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) and[caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md). Speak to a doctor if you regularly wake up to rule out health conditions and sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md). ‍ ## How to Get Better Sleep? ![RISE app screenshot showing when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Noise is just one part of the sleep puzzle. To get a good night’s sleep, you need to focus on sleep hygiene as a whole. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of daily habits you can do to help you fall and stay asleep at night. White noise can only do so much, especially if you’re drinking coffee late into the day or getting too much pre-bed blue light, for example. Improving your sleep hygiene may even fix the root cause of your poor sleep. Here’s what good sleep hygiene looks like: * **Get bright light first thing:** Light in the morning resets your body clock for the day, keeping your sleep schedule in check and helping you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up and 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Bright light can keep you up at night. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, leaving you awake longer with disruptive noises or anxious thoughts. Check RISE for when to avoid each one daily. * **Do a calming bedtime routine:** If anxiety keeps you up and makes you turn to a white noise machine, try a calming bedtime routine to slow your brain and body for sleep. Reading, listening to music, journaling, or doing yoga before bed may help. RISE can also walk you through science-backed [relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) for the perfect sleep environment. If possible, keep sounds in your bedroom below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. To make these habits stick, RISE can remind you when to do 20+ sleep hygiene behaviors each day. Getting the timing right will also make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Get a Quiet Night’s Sleep Sleep is essential for energy, health, and well-being, but all too often, environmental noise can make it hard to get. While recent studies are promising, there’s simply not enough research to fully recommend white noise for sleep yet. There may also be a few dangers like hearing damage or changes to your sleep architecture. Our advice? Try masking sounds in your environment with earplugs, reducing anxiety with a relaxing bedtime routine, and improving your sleep hygiene to help you fall and stay asleep. And turn to white noise — perhaps on a timer — if you find it helps you get a better night’s sleep. The [RISE app](https://www.risescience.com/.md) can help by guiding you through 20+ sleep hygiene habits each day and walking you through relaxation techniques before bed. There are also sleep sounds if you decide to add these to your bedtime routine. ## FAQs ### Is it better to sleep with silence or with white noise? Research suggests it’s better to sleep with silence, but that’s not always possible. White noise can help to mask noises and help you fall asleep and stay asleep if you live in a noisy area. ### Is white noise good for the brain? White noise may be good for the brain. It can improve memory and help some people focus, including those with ADHD. But at night, silence (or as quiet as you can get it) seems to be best. ### What are the negative effects of white noise? White noise can cause hearing loss if it’s too loud, change your sleep architecture (or how you move through natural sleep stages), and it may be harmful for those with tinnitus. You may also get used to it over time or it can mask important sounds like your alarm clock or crying child. ### What white noise is best for sleeping? There’s not enough research to say what white noise is best for sleeping. It may be personal preference as some may find listening to a fan more calming than radio static. If you’re using white noise to sleep, set it on a low volume and consider using a timer so you’re not listening to noise all night. ### Is it OK to sleep with white noise every night? More research needs to be done to say whether it’s OK to sleep with white noise every night. You may get used to the effects, so it could only be a short-term fix. Consider using a timer, so you only listen to it while falling asleep instead of all night, or only listen to white noise on noisy nights, like when traveling. ### Is it OK to leave white noise on all night? More research needs to be done to say whether it’s OK to sleep with white noise all night. Our ears may need downtime to rest and recover at night. Consider using a timer, so you only listen to it while falling asleep instead of all night, or only listen to white noise on noisy nights, like when traveling. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can Wildfire Smoke Make You Tired? Yes, Here’s 3 Reasons Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-wildfire-smoke-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can Wildfire Smoke Make You Tired? Yes, Here’s 3 Reasons Why Published 2023-08-25 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can Wildfire Smoke Make You Tired? * Wildfire smoke can make you tired, make it hard to get enough sleep, and cause stress, which further disrupts sleep and energy levels. * Close your windows, use an air purifier, and limit time outside to reduce how much wildfire smoke you’re exposed to and improve your energy levels. * The [RISE app](https://app.adjust.com/oha9msp) can help you feel less tired by guiding you through sleep hygiene behaviors to help you fall asleep and stay asleep. This is especially important when wildfire smoke is making it harder to sleep. Wildfires are becoming more and more common. And you don’t need to be in the fire itself to feel the negative effects. Even if you’re not coughing and wheezing, wildfire smoke can cause fatigue, disrupt your sleep, and stress you out. All this leaves you feeling drained each day — even if you’re thousands of kilometers away from the wildfire itself. Below, we’ve covered how wildfire smoke can make you tired and how you can prevent this tiredness. Plus, we’ve shared how you can use [RISE](https://app.adjust.com/oha9msp) to get more energy, even when you have wildfire fire smoke to contend with. ## Advice From a Sleep Doctor “Fatigue is a common symptom of breathing in wildfire smoke, but it can also disrupt your sleep," says Dr. Chester Wu. "You might struggle to fall asleep or wake up often throughout the night, leaving you with low energy the next day. To help, invest in an air purifier and focus on your sleep hygiene, so you have the best chance of getting a full night’s sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Can wildfire smoke make you tired?](#wildfire) [How to prevent fatigue from wildfire smoke?](#smoke) [How to get more energy when exposed to wildfire smoke?](#energy) ‍ ## Can Wildfire Smoke Make You Tired? Wildfire smoke can make you tired. Breathing it in can cause fatigue and it can disrupt your sleep, causing tiredness. Even stressing about wildfire smoke can make you tired as stress can keep you up. Here’s what we know about wildfire smoke and tiredness. ### Breathing in Wildfire Smoke May Make You Tired Wildfire smoke is made up of both [smoke and fine particles](https://www.epa.gov/indoor-air-quality-iaq/wildfires-and-indoor-air-quality-iaq). The smoke contains carbon monoxide, carbon dioxide, and other chemicals like sulfur dioxide and nitrogen oxides. Inhaling this smoke can cause tiredness as it decreases the amount of oxygen available for your body, leading to low energy levels and headaches. The small particles (also known as PM 2.5, or particulate matter with a diameter of 2.5 micrometers or less) can get deep into your respiratory system and even into your bloodstream. This can lead to irritation, shortness of breath, worsening asthma, and a decline in cognitive function. Serious side effects of breathing it in include an increased risk of heart attacks, stroke, and lung cancer. Beyond serious health risks, these small particles can affect how you feel and perform. A [2022 study](https://ehp.niehs.nih.gov/doi/full/10.1289/EHP10498) found exposure to fine particulate matter in wildfire smoke is associated with reduced attention in adults. It happens fast, too. Attention was impaired within hours or days of smoke exposure. How you react to breathing in wildfire smoke will all depend on how much you breathe in, how long you breathe it in for, and whether you’re particularly vulnerable to it. Vulnerable groups include young children, older adults, pregnant women, and those with health problems like asthma, diabetes, heart disease, or lung disease. You might also have a higher risk of side effects if you’re currently [recovering from COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md). ### Wildfire Smoke Can Disrupt Sleep Breathing in wildfire smoke can cause fatigue. But that’s not the only symptom. When you breathe in wildfire smoke, you might experience: * Chest pain * Coughing * A [runny nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) * Headaches * Irritated sinuses * Wheezing * Trouble breathing * A scratchy throat And all of these symptoms can make it harder to get enough sleep at night. If you’ve already got a breathing issue — like asthma or chronic obstructive pulmonary disease (COPD) — exposure to wildfire smoke can make it worse. And difficulty breathing or an asthma attack will, of course, impact your sleep. You may also change your daily habits when the air outside is hazy, and these changes may further impact your sleep. For example, you might stay inside and skip exercise. But getting out in [sunlight](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) and [working out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) are important habits that help you fall and stay asleep at night. And you don’t need to be in a wildfire for the smoke to disrupt your sleep and make you tired. Smoke can travel thousands of kilometers, meaning you may have symptoms that keep you up even if your area isn’t directly affected. A [2021 study](https://www.frontiersin.org/articles/10.3389/fpubh.2021.682402/full) surveyed those exposed to bushfire smoke in Australia and found half reported disrupted or poor sleep or fatigue as a result of smoke exposure. Younger age groups and women reported more symptoms. (We’ve covered the many causes of [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here.) And participants with health conditions or poorer health, parents, and those directly affected by the fires also reported worse sleep problems. Even being exposed once can cause health issues. A [2023 study](https://www.frontiersin.org/articles/10.3389/fenvh.2023.1166918/full) on rats found a single bout of sleep disruption and smoke inhalation increased heart rate and blood pressure as rats woke up. In humans, this may translate into an increased stroke risk. Many of us experience disturbed sleep anyway, so adding in wildfire smoke exposure can make this an even bigger threat to your health. And early life exposure may disrupt your sleep later in life. A [2023 study](https://www.atsjournals.org/doi/abs/10.1164/ajrccm-conference.2023.207.1_MeetingAbstracts.A4604) in monkeys found early-life exposure to wildfire smoke had significantly reduced sleep duration compared to those who weren’t exposed. [Cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), the hormone your body produces when stressed that also helps to control your sleep-wake cycle, was also disrupted in monkeys exposed to smoke. In short, all this sleep loss can lead to [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md), which is the amount of sleep you owe your body. The more sleep debt you have, the more tired you’re going to feel. RISE can work out how much sleep debt you have. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* We’ve covered more on [air quality and sleep](https://www.risescience.com/blog/air-quality-and-sleep.md) here, including how to improve air quality in your bedroom. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Wildfire Smoke Can Cause Stress and Anxiety, Which Can Disrupt Sleep It’s no surprise that wildfires can cause stress. If you’re in the thick of it, you’ll be panicked about your home, family, and, potentially, your life, and you may have the added stress of having to evacuate. All this stress can lead to sleep loss as your body’s in fight-or-flight mode, making it harder to fall and stay asleep. A [2023 study](https://www.sciencedirect.com/science/article/pii/S2667343622000336#bib0025) looked at wildfire survivors in the US, Canada, and Australia. Almost 50% of them had insomnia symptoms, almost 30% had nightmares, and almost 78% had post-traumatic stress disorder (PTSD). Wildfire smoke was the biggest culprit. The study concluded, “smoke from wildfire emerged as the most significant trauma-related predictor of insomnia, which, in turn predicted the development of both PTSD and nightmares symptoms.” The study also states survivors often report: * Trouble falling asleep * Trouble staying asleep * [Waking up too early](https://www.risescience.com/blog/waking-up-early.md) and not being able to fall back asleep * Nightmares waking them up and stopping them from falling back asleep But even if you’re far enough away to not be in immediate danger, reading news about wildfires raging in your state or seeing hazy air is enough to spike your stress levels. And RISE users say stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) are their biggest challenges when it comes to getting a good night’s sleep. The [2021 study](https://www.frontiersin.org/articles/10.3389/fpubh.2021.682402/full) on bushfire smoke in Australia found over half of the participants reported symptoms of anxiety or depression. And a [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S0091743522003838) on people living in Oregon found medium-to-heavy smoke exposure was linked to more uncontrollable worrying and a longer duration of exposure led to increased prevalence of worrying. More research is needed to discover the true impacts of wildfire smoke on mental health. But we do know that you’ll probably have a harder time drifting off when stressed, which will make you tired the next day. ### More Research is Needed There’s strong evidence that wildfire smoke can make you tired, both directly and by disrupting your sleep. But more research is needed. Many studies look at how smoke can affect your physical health, but there aren't as many studies on how it impacts your sleep. There isn’t much research on the long-term effects of wildfire smoke, either. And studying the impacts is tricky right after a wildfire event. The studies that have been done already also come with a few problems. They often use surveys and self-reported sleep data, which can be [inaccurate](https://pubmed.ncbi.nlm.nih.gov/22850546/), and they may define wildfire smoke in different ways. Another problem is that smoke exposure and air pollution are often measured in different ways — sometimes it’s self-reported exposure, sometimes it’s assumed exposure based on proximity to a wildfire, and other times air pollution is measured with an outdoor tracker. All this makes it hard to compare studies on the impacts of wildfires. As [climate change](https://link.springer.com/article/10.1186/s12889-022-14662-z) makes wildfires more common, smoke inhalation will become more of a public health concern. So finding out more about the impacts will become even more important. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Prevent Fatigue From Wildfire Smoke? You can prevent tiredness caused by wildfire smoke by investing in an air purifier, keeping the windows closed, and limiting outdoor activities. All this should reduce how much wildfire smoke you breathe in, and therefore how much it affects your energy levels. Here’s what to do: * **Check the air quality conditions in your area:** You can use [airnow.gov](http://airnow.gov/) for this. The air quality index (AQI) is a measure of air quality. It’s measured on a scale from 0 to 500. The higher the number, the greater the air pollution and the more your energy could be impacted. In general, an AQI of 50 or lower shows good air quality with little or no risk to health. An AQI of 300 or more poses a risk to everyone, not just sensitive groups. You can also check the fire and smoke map for up-to-date smoke levels in your area and when to stay inside. * **Invest in a portable air cleaner with a HEPA filter:** An air purifier with a high-quality filtration system can help to remove smoke particles from the air. You may need to change the air filter more regularly when wildfire smoke is affecting your area. * **Keep your windows closed:** This will reduce how much smoke gets into your home. But there’s a trade-off here. For a good night’s sleep, you want to aim for a bedroom temperature of [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md). If closing the windows makes your bedroom too warm, look for other ways to keep cool, like using a fan or air conditioner. If your air conditioning unit has a fresh air intake, close the intake damper when outdoor air quality is poor. * ‍**Limit outdoor activities:** Pay attention to advice from local authorities. When there's poor air quality, you may be advised to spend less time outdoors, especially if you’re more sensitive to wildfire smoke. Even if you’re allowed outside, consider keeping it short and avoiding outdoor exercise if smoke is messing with your sleep. Intense physical activity can make you inhale more pollution. When outside, consider wearing a mask — N95 masks work best. * ‍**Improve your indoor air quality:** Avoid smoking, burning candles or incense, vacuuming (unless your vacuum has a HEPA filter), and spraying aerosols. When the outdoor air quality improves, open your windows to increase ventilation and air out your home. Once the air clears up, your fatigue should also clear up in a few days. Speak to your healthcare provider if symptoms don’t clear up and seek medical care if they get serious. |Values of Index|Levels of Concern|Description of Air Quality| |---|---|---| |0 to 50|Good|Air quality is satisfactory, and air pollution poses little or no risk.| |51 to 100|Moderate|Air quality is acceptable. However, there may be a risk for some people, particularly those who are unusually sensitive to air pollution.| |51 to 100|Unhealthy for Sensitive Groups|Air quality is acceptable. However, there may be a risk for some people, particularly those who are unusually sensitive to air pollution.| |151 to 200|Unhealthy|Some members of the general public may experience health effects; members of sensitive groups may experience more serious health effects.| |201 to 300|Very Unhealthy|Health alert: The risk of health effects is increased for everyone.| |301 and higher|Hazardous|Health warning of emergency conditions: everyone is more likely to be affected.| ‍ ## How to Get More Energy When Exposed to Wildfire Smoke? You can’t always avoid wildfire smoke and the tiredness and sleep disruption it causes. To get more energy when exposed to wildfire smoke, focus on winding down before bed to keep stress low, getting morning sunlight, improving your sleep hygiene, and catching up on lost sleep when you can. There may be some trade-offs you need to weigh up, like skipping morning walks when skies are smokey. Consider what impacts your sleep and energy the most. Here’s how to make that happen: * **Have a relaxing bedtime routine:** Stress about wildfires can keep you up, even if the smoke itself isn’t disrupting your sleep. To help, spend the hour or so before bed doing a relaxing routine. Try reading, listening to music, journaling, or doing yoga. We’ve covered breathing [exercises to do before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here, which can reduce stress and help you drift off. You may need more time than usual to unwind when skies are hazier. * **Use a light therapy lamp in the mornings:** Morning sunlight can reset your circadian rhythm (your body clock), which helps you feel sleepy at bedtime. We usually recommend getting out for a walk first thing. But if smoky skies are keeping you inside, you can use a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) instead. Spend 30 minutes in front of a lamp each morning and place it about 16 to 24 inches away from you. * **Improve your sleep hygiene:** Sleep hygiene is the name for the daily behaviors you can do to fall and stay asleep more easily. They’re important at any time, but especially when wildfire smoke is causing sleep loss. You’ve already got smoke to contend with, so you don’t want something you can control (like too much [caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md)) further disrupting your sleep. RISE can guide you through 20+ sleep hygiene habits each day to make these habits easy to stick to. * **Keep your sleep debt low:**If you’re struggling to stay asleep at night, try taking an afternoon nap to catch up on shut-eye. And once your air quality improves, focus on [catching up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) to get your energy back. ![RISE app screenshot reminding you of your sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits daily. **Expert tip:** Keep your sleep debt low at all times. You never know when wildfire smoke is going to affect your area and do a number on your energy levels. Plus, sleep deprivation can make you more vulnerable to the health impacts of smoke inhalation. Current technology can only predict wildfires about a day out, though, meaning smoke can hit suddenly. Having low sleep debt when it happens will help you better manage any sleep loss and health risks that come your way. We all need a different amount of sleep per night to feel alert each day. RISE works out [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) (known as your sleep need) based on your phone use behavior and sleep science algorithms. Among 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. The median was eight hours, but 48% of users need eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Get More Energy During Wildfire Season Breathing in wildfire smoke can make you feel tired, but it can also disrupt your sleep and cause stress, causing even more tiredness. To boost your energy levels, invest in an air filter, close the windows, and limit your time outside when smoke levels are high. Improving your sleep hygiene and paying back sleep debt can help to boost your energy levels long term. To nail your sleep hygiene, [RISE](https://app.adjust.com/oha9msp) can tell you when to do 20+ habits each day. The app can also work out how much sleep you need and how much sleep debt you have. You don’t have to live with low energy — 80% of RISE users feel more energy within five days. ## FAQs ### Can wildfire smoke make you tired? Yes, wildfire smoke can make you tired. Breathing in wildfire smoke can cause fatigue. Plus, it can make it harder to get enough sleep and cause stress, which further disrupts sleep and leads to tiredness. ### Can wildfire smoke cause headaches? Yes, wildfire smoke can cause headaches. Breathing in both the smoke and fine particles found in wildfire smoke has been shown to cause headaches. Wildfire smoke can also cause sleep deprivation and stress, which can cause headaches. ### How does wildfire smoke affect your body? Wildfire smoke can cause tiredness, chest pain, coughing, wheezing, headaches, a runny nose, trouble breathing, trouble sleeping, and reduced attention. In the long term, wildfire smoke can have serious health effects, including an increased risk of heart attacks, stroke, and lung cancer. ### Why is wildfire smoke worse at night? Wildfire smoke can be worse at night as the air is cooler. Cool air sinks to the ground, bringing smoke with it. Cool air also moves less, and with less wind, wildfire smoke isn’t as dispersed. ### How to sleep with wildfire smoke? Sleep with wildfire smoke by closing your windows, using an air purifier, and staying cool with a fan or air conditioning. Make sure you’re taking time to unwind before bed, so stress doesn’t keep you up, and doing sleep-promoting behaviors during the day, like getting morning sunlight. It may be better to get morning sunlight through a window or from a light therapy lamp, rather than from going outside, when wildfire smoke is affecting your area. ### How do you feel better from wildfire smoke? Feel better from wildfire smoke by reducing your exposure to it. When wildfire smoke is affecting your area, limit how much you go outside (especially to exercise), close your windows, use an air purifier, consider wearing a N95 mask, and make sure you’re getting enough sleep. If wildfire smoke is causing sleep loss, try catching up on sleep with naps. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Yes, You Can Catch Up on Sleep. A Sleep Expert Explains How published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-you-catch-up-on-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Catch Up on Sleep: Why It’s Possible and How to Do It Updated 2024-10-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * Yes, you can catch up on sleep you’ve recently missed out on. Studies show you can reverse the damage for at least *some* health and mental performance metrics. * Catch up on sleep by taking naps, heading to bed a little earlier, or sleeping in a little later. * Use the RISE app to work out how much sleep you need to catch up on (known as your sleep debt) and get personalized recommendations to help make it happen. We all know we need to get enough sleep for our energy levels, health, and productivity. But all too often, life gets in the way. When you miss out on sleep, you’ll build up what’s known as sleep debt. The good news is research suggests you *can* catch up on sleep and reverse at least some of the damage. Below, we’ll dive into the question of whether you can catch up on sleep (spoiler: you can!). Plus, we’ll cover how the RISE app can help you catch up *and* avoid missing out on sleep in the future. ## What Is Sleep Debt? Before we dive into whether you can catch up on lost sleep, you need to know about one important term: sleep debt. Sleep debt is how much sleep you need to catch up on. It’s measured against your sleep need, which is the amount of sleep you personally need. You’ll have sleep debt if you’ve been pulling all-nighters or staying up late and [waking up early](https://www.risescience.com/blog/waking-up-early.md). But you may also have sleep debt if you don’t know your sleep need, as you might need more sleep than you think. For example, if you need [seven hours of sleep](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md), but you only get six hours, you’ll wake up with sleep debt. And if you continue to not get enough sleep, your sleep debt will keep building up. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. There are two types of sleep debt: **Acute sleep debt:** This is short-term sleep debt. At RISE, we measure this over your last 14 nights. Acute sleep debt can lead to: * Daytime sleepiness * Brain fog * Irritability * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * A weakened [immune system](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) * Digestive issues * Reduced attention span and focus * Lowered [mental performance](https://academic.oup.com/sleep/article/26/2/117/2709164) * Microsleeps and [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) **Chronic sleep debt:** This is [long-term sleep debt](https://www.risescience.com/blog/sleep-deprivation-stages.md) that’s built up over months and years. The effects of chronic sleep debt include: * [Diabetes](https://www.ncbi.nlm.nih.gov/books/NBK19961/) * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * [Cardiovascular diseases](https://pubmed.ncbi.nlm.nih.gov/27743803/) and problems like high blood pressure, stroke, heart disease, and heart attacks * Anxiety and depression * Increased risk of having [multiple health conditions](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109) ## Dive Deeper [![](/assets/627519d214226a08197d39db_how-much-sleep-do-i-need-n.avif) How Much Sleep Do I Need? This Sleep App Will Tell You](https://www.risescience.com/blog/how-much-sleep-do-i-need.md)[![](/assets/62a1f0c65ce68591a8a8d69b_how-much-sleep-debt-do-I-have-n.avif) How Much Sleep Debt Do I Have? This App Works It Out](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md)[![](/assets/6609992d86dd65e13ff4d9cf_debt__3__result.webp) What’s the Best Sleep Debt Tracking App? The RISE App](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) ## Is Sleep Debt Real? **Sleep debt is real** — **it isn’t a myth**. It can lead to low energy, trouble concentrating, and irritability. And the long-term effects of sleep debt aren’t pretty either. You’ll be upping your odds of everything from diabetes to obesity, depression to heart disease.‍ Sleep banking, on the other hand, *isn’t* real. It’s a myth that you can bank sleep ahead of time or “stock up on sleep.” Most sleep researchers believe you’re just catching up on sleep debt you already have. ## Can You Catch Up on Sleep? **You can catch up on sleep – catch up sleep isn’t a myth either!** It might not happen overnight, but research shows catching up can reverse *some* of the negative effects of sleep loss. For example, in a canonical [study](https://pubmed.ncbi.nlm.nih.gov/12603781/), participants got five hours of sleep a night for seven nights and then got two “recovery” nights of sleep. Participants’ mood, sleepiness, and mental performance got significantly worse while they were getting [five hours of sleep](https://www.risescience.com/blog/5-hours-of-sleep.md), but bounced back after two nights of recovery sleep. Beyond recovering, the fact we as humans can sleep for longer than we usually need when sleep deprived suggests this extra sleep serves a biological purpose. You can’t “oversleep” or get too much sleep, either, so any extra sleep you get may be needed. Most sleep experts agree. “More research needs to be done, but it does seem we can catch up on sleep when we’re sleep deprived,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), a double board-certified doctor in psychiatry and sleep medicine. Here’s what else we know: ‍ * **Catching up on sleep may improve your health:** A [2023 study](https://www.nature.com/articles/s41598-023-28142-w) found catching up on sleep at the weekend can reduce your risk of high cholesterol compared to those who don’t catch up. Another [study](https://pubmed.ncbi.nlm.nih.gov/29790200/) found the mortality rate of those who slept for five hours or less during the week and nine hours or more on the weekends was the same as those who consistently got seven hours of sleep. * **Catching up on sleep may improve mental performance:** A [two-hour nap](https://pubmed.ncbi.nlm.nih.gov/16940468/) after an all-nighter can boost alertness and performance and reverse increased [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) (the stress hormone). [Reaction times](https://pubmed.ncbi.nlm.nih.gov/9231952/) can bounce back, too. * **Catching up might not reverse all damage:** One [study](https://www.nature.com/articles/1301166) found sleep deprivation caused a decrease in frontal lobe (a part of your brain) function. Recovery sleep was only partially restorative. Another [study](https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30098-3) found weekend recovery sleep didn’t prevent the insulin sensitivity and weight gain that sleep loss can lead to. Participants may have needed more time to catch up on lost sleep, though. * **Recovery sleep looks different to normal sleep:** When you catch up on sleep, you may experience “[REM rebound](https://pubmed.ncbi.nlm.nih.gov/32809548/).” This is when you get an “increase in the frequency, depth, and intensity of rapid-eye-movement ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) sleep." This may be because your brain prioritizes deep sleep when you’re not getting enough sleep, but then catches up on REM sleep when it can. **Expert tip:** While weekend recovery sleep can be beneficial, you shouldn’t rely on it. As this [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798707/) concludes, “the long-term effects of a repeated sleep restriction/sleep recovery weekly cycle in humans remain unknown.” Our advice? If possible, get enough sleep each night. But if you do miss out on sleep, catch up when you can. Your body and brain will thank you for it. Catching up on sleep doesn’t have to be all or nothing, either. Even if you can only partially recover from lost sleep, you’ll still feel and perform better than if you hadn't caught up on anything at all. **Heads-up:** It’s common to think you can’t catch up on sleep because: * We don’t know if you can catch up on chronic sleep debt, so some people assume you can’t catch up on any sleep debt at all (when, in fact, you can catch up on acute sleep debt). * Some [research](https://www.sciencedirect.com/science/article/abs/pii/S1389945720302331) explains how it’s *difficult* to catch up on sleep — not that it’s physiologically impossible. Misunderstandings and misleading headlines can focus on how difficult it is, forgetting to explain how it’s still possible. * Our bodies adapt to sleep loss and [we think we’re doing fine](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md) (although [research](https://pubmed.ncbi.nlm.nih.gov/12683469/) shows we’re not really). So, we may think we don’t need to catch up on sleep. * Catching up on sleep can be tricky, so it’s easier to believe it can’t be done so we don’t have to worry about it. ## How Long Does It Take to Catch Up on Sleep? The more sleep debt you have, the longer it takes to catch up on sleep. There’s no set number, but one [study](https://pubmed.ncbi.nlm.nih.gov/27775095/) found one hour of sleep loss takes four days to recover from. Other studies have similar findings. For example, one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — co-director of the Center for Sleep and Circadian Sciences at Stanford University — worked on a [real-world study](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) of sleep loss and its effect on work performance. The paper states, “on average, it takes three nights to make up one insufficient night of sleep.” And it takes six nights to make up for two insufficient nights of sleep in a row. Here’s what Dr. Zeitzer has to say, “Unfortunately, catching up on sleep may take longer than you think. Instead of trying to catch up in one go, make an effort to get to bed a little earlier over the course of a week or two to pay down any sleep debt you’ve built up.” It can take a while to catch up on sleep as work and personal commitments get in the way. But even if you had the free time to sleep for 16 hours straight to catch up, your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) (or body clock) probably won’t let you go to sleep hours earlier than usual or sleep in hours later than usual. Instead, you need to slowly chip away at sleep debt. You can start the process of catching up on sleep quickly, though. We found within the first two weeks of using RISE, users with more than five hours of sleep debt reduce it by about two hours. **Heads-up:** RISE can give you an estimate of how long it will take to catch up on sleep. The smart schedule feature takes into account your goal wake-up time, sleep need, and how much sleep debt you have. RISE then gives you a bedtime that helps you chip away at sleep debt and an estimation of how many days it’ll take to catch up on sleep. **We’ve covered** [**how long it takes to recover from sleep deprivation**](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) **here.** ## How to Catch Up on Sleep * **Take naps:** Nap no later than the afternoon and [limit naps](https://www.risescience.com/blog/best-nap-length.md) to 90 minutes to make sure you can still fall asleep at night. Check RISE for the best time to nap. * **Go to bed a little earlier.** We’ve covered [how to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) here. * **Sleep in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm and struggling to sleep the next night. * **Improve your sleep habits:** These habits are known as [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). They can help you fall asleep faster and wake up less often, so you get more sleep overall. ### Our Best Sleep Hygiene Tips **Keep a consistent sleep pattern:** Try to go to bed and get up at the same time each day — unless you’re paying back sleep debt. Regular sleep-wake times help you feel sleepy at bedtime. Our user data backs this up. RISE users with low sleep debt have more consistent sleep-wake times than those with high sleep debt. **Get natural light in the mornings:** Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. **Avoid light close to bedtime:** Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend these [glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). **Exercise regularly:** [Physical activity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/) during the day can make it easier to fall asleep at night. Just be sure to avoid [intense exercise within an hour of bedtime](https://www.risescience.com/blog/exercise-before-bed.md) as this can keep you up. **Avoid caffeine, large meals, and alcohol too late in the day:** Check RISE for when to avoid each one daily. Our personalized caffeine cut-off reminder is one of the most used features in the app. **Create a relaxing bedtime routine:** RISE users say stress and anxiety are the biggest barriers to a good night’s sleep. Try doing a relaxing bedtime routine that includes reading, listening to music, journaling, or doing yoga before bed. RISE can walk you through [relaxation exercises](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) in the app. **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). You don’t need to keep track of all of these tips. RISE can tell you when to do 20+ good sleep hygiene habits to help you catch up on sleep. **Expert tip:** RISE’s alarm feature can also help you catch up on sleep. It tells you if your alarm time is contributing to sleep debt as you set it. ![The Smart Alarm from RISE tells you if you are adding to your sleep debt](/assets/66eddae9f7666d59dd01dece_66b21cba2c9d3e2eebc9c28e_6522b2c77ef8e5244a5ab83b_RISE-alarm-w-settings.webp) RISE’s alarm tells you if you’re adding to sleep debt. We’ve found 80% of RISE users get more sleep within five days. And users say lowering their sleep debt makes a big difference to their days: “Since I got my debt under control, I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). If you follow these habits and *still* can’t get enough sleep, reach out to your healthcare provider. They may recommend a sleep medicine specialist or order a sleep study to see if you have an underlying sleep disorder. ## FAQs ### Can you catch up on sleep after an all-nighter? Yes, you can catch up on sleep after an all-nighter. Research shows taking a two-hour nap after an all-nighter can boost alertness and performance and reverse increased cortisol levels caused by the sleep loss. You may need more sleep over several nights to fully recover. ### Can you catch up on sleep on the weekends? Yes, you can catch up on sleep on the weekends. More research needs to be done, but studies show getting more sleep at the weekends can reverse adverse effects from short sleep during the week on your mood, sleepiness, and certain aspects of your health and mental performance. How much you can catch up all depends on how much sleep you need to catch up on and how much extra sleep you can get. ### Can you catch up on sleep by napping? Yes, you can catch up on sleep by napping. Research shows you can boost alertness and performance, and reverse increased cortisol levels caused by an all-nighter with a two-hour nap the next day. But you may need more sleep, or several days of taking naps, to fully recover. ### How long does it take to catch up on sleep? How long it takes to catch up on sleep all depends on how much sleep you’ve lost out on. Research shows it can take four days to catch up on one hour of lost sleep, and it can take six nights to make up for two insufficient nights of sleep in a row. The RISE app can tell you how much sleep you need to catch up on and how long it will take. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can You Die From Not Sleeping? Yes, Here’s Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-you-die-from-not-sleeping domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can You Die From Not Sleeping? Yes, Here’s Why Updated 2024-02-22 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder It’s a terrible — and for many of us, terribly familiar — feeling. Your head aches. You’re irritable and moody. You can barely think — much less focus, communicate effectively, or get things done. You feel drunk, but not in a good way. And you are definitely not having fun. Have you ever been so tired and sleep deprived that you felt like you might actually die? Well, what if we told you that within that feeling lies a grain of truth: You can die from not sleeping. Some animal studies show a direct link between sleep deprivation and death. And we know heart disease and some of the other serious health consequences associated with chronic sleep deprivation can be fatal. If you needed one more reason to make sleep a priority, the increased probability of a premature death is hard to ignore. In this article, we’ll explore: * The links between sleep deprivation and death * The serious consequences of high sleep debt * The difference between acute sleep debt and chronic sleep debt * Tips for paying down your sleep debt Improving your sleep can fundamentally improve your health, longevity, and how you feel on a daily basis. Better sleep equals better days. ## **Can You Die From Not Sleeping?** Sleep is so vital to our overall health that it’s something that we literally cannot live without, just like [food, air, and water](https://www.risescience.com/blog/mark-rosekind-sleep-debt.md). Animal research points to evidence of a direct [link between sleep deprivation and death.](https://news.harvard.edu/gazette/story/2020/06/study-reveals-guts-role-in-causing-death-by-sleep-deprivation/) A 1989 study found that total, prolonged sleep deprivation inevitably leads to death in rats. [Another study](https://www.cell.com/cell/pdf/S0092-8674(20)30555-9.pdf), this time on sleep-deprived fruit flies, found a causal link between sleep deprivation and premature death. Examples of death via sleep deprivation in humans are understandably scant. But a rare hereditary disease called [fatal familial insomnia](https://www.ncbi.nlm.nih.gov/books/NBK482208/) (FFI) seems to prove that total lack of sleep can indeed lead to death. People with FFI suffer from mild insomnia that quickly progresses into a complete inability to sleep and ultimately leads to death. Patients typically survive for an average of 18 months after diagnosis. The fact that FFI is a neurodegenerative disease does make it somewhat less viable as evidence of a direct link between sleep deprivation and death. However, there is a lot of overlap between symptoms of FFI and the effects of sleep deprivation many of us have experienced — from cognitive decline to short-term memory problems and difficulty focusing. ## **Lack of Sleep Plays a Role in Many Deaths** ![Can you die from not sleeping: tired man driving](/assets/66eddd4790a517da2b2644cf_61937ff60d59eb527c408c68_tired-man-driving.jpeg) It’s probably safe to say that "lack of sleep" is not something medical examiners commonly list as an official cause of death. But what about motor vehicle accidents, cancer, and heart disease — the [three leading causes of death](https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm) among American adults? Can severe sleep deprivation contribute to those fatalities? Unfortunately, yes. But there are two different categories of sleep deprivation or sleep debt — acute and chronic — each with its own set of symptoms and effects. But it’s possible to be both acutely and chronically sleep deprived simultaneously. Simply put, sleep deprivation happens when you don’t get enough sleep, and [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is a way of measuring and categorizing sleep deprivation. ## **Acute Sleep Debt** Acute sleep debt is the running total of the hours of sleep you missed — as compared to the amount of sleep your body needed — over the past 14 days. It’s the number that best predicts how you feel and perform during the day, and it’s the main focus of the RISE app. In order to feel and perform at or near your best, we recommend keeping your sleep debt below five hours. Your sleep debt goes up as more sleep loss piles up, and the effects will get progressively worse. As an extreme example of these effects, let’s take a look at a well-documented case of prolonged sleep deprivation. In 1964, 17-year-old Randy Gardner from San Diego set a world record by [going without sleep for 11 days and 25 minutes](https://www.discovery.com/science/What-Would-Happen-Stayed-Awake-Days). The experiment he’d planned to enter as a project for his school science fair soon caught the attention of Stanford sleep researcher William Dement, who flew to San Diego to help monitor and document the effects of total sleep deprivation experienced by Gardner. In addition to being extremely sleepy, after two days of wakefulness, Gardner had trouble focusing and began having difficulty identifying objects purely by touch. After three days, he was moody and uncoordinated. In the week that followed, Gardner became irritable and paranoid. His speech was slurred, his mental abilities diminished, and he started hallucinating. Sure, this is an extreme example, but you don’t have to stay awake for days on end, or even just a few hours past your normal bedtime, to experience some of the common symptoms of acute sleep debt. ### **Effects of Acute Sleep Debt** The negative effects of acute sleep debt include: * Increased sleepiness, moodiness, irritability, and impatience * Decreased cognitive abilities, attention span, and productivity * A weakened immune system * Changes in metabolism and appetite * Increased risk of accidents In terms of fatalities caused by acute sleep debt, it’s easy to see how car crashes and other accidents pose the highest risk. According to Matthew Walker, author of *Why We Sleep*, the human brain’s “recycle rate" is around 16 hours. After that, the brain is no longer working optimally. Studies show that after only 17 hours of wakefulness, our reaction time and other cognitive abilities will decline. And when you go 18 hours without sleeping, your level of [cognitive impairment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) is basically the same as someone with a blood alcohol level (BAC) of 0.05%. For reference, that’s the legal limit for driving in many countries. [Falling asleep at the wheel](https://www.risescience.com/blog/falling-asleep-while-driving.md) is indeed a dangerous and widespread problem. The National Highway Traffic Safety Administration estimates that drowsy driving causes about 100,000 crashes with more than 1,550 fatalities and 71,000 injuries each year. The Centers for Disease Control and Prevention estimates that 15-33% of fatal car accidents involve [drowsy drivers](https://www.cdc.gov/MMWr/pdf/wk/mm6151.pdf). These accidents are often attributed to [microsleeps](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6813205/), brief involuntary episodes of unconsciousness or partial unconsciousness usually caused by insufficient sleep. The effects of acute sleep debt can even mimic symptoms of low-level brain damage. Researchers at Ohio State found that sleep loss can [resemble symptoms of a concussion](https://link.springer.com/article/10.1007/s40279-020-01415-4). And if you pull an all-nighter, you’ll experience cognitive impairment equivalent to having a BAC of 0.10%, which is over the legal limit for driving in all 50 states. But the effects of sleep debt can also creep up on you. For example, if your sleep need is eight hours and you go 10 consecutive nights of getting just seven hours of sleep per night, your brain will suffer the same level of impairment as it would after 24 hours of being awake. ## **Chronic Sleep Deprivation** ![Can you die from not sleeping: patient in a hospital bed](/assets/66eddd4390a517da2b26436c_619380090fc6fc2652a9bf69_patient-in-a-hospital-bed.jpeg) People who go for years or decades rarely meeting their sleep need and without ever really paying down the debt have what is considered chronic sleep debt. The health problems and medical conditions associated with chronic sleep deprivation can be very serious and often fatal. ### **Effects of Chronic Sleep Deprivation** * Greater risk of high blood pressure, cardiovascular disease/heart disease, and heart attack * Higher risk of certain cancers * Increased risk for weight gain, obesity, and Type 2 diabetes * More susceptible to fertility problems and mental health disorders After reading through that list of serious ailments, the connection between chronic sleep debt and [premature death](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/) is not hard to make. ## **Are You Torturing Yourself by Not Sleeping?** Although most of us probably won’t die from sleep deprivation, if you frequently deprive yourself of the sleep your body needs, the immediate effect is feeling like death — full-body misery. Sleep deprivation has been used as [a torture technique](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890253/) as far back as 17th century England and as recently as the early 2000s on detainees in Guantanamo Bay. Fortunately, most people will never be subject to that kind of torture. Yet many of us are all too familiar with the misery of being sleep deprived. But why? If we are (for the most part) in control of our schedules — why do we continue to deprive ourselves of sleep? Are we torturing ourselves? Probably not intentionally, but the real answer may be more nuanced. To be at the top of your game, you need to prioritize sleep. On some level, most of us know that. So why do so many of us continue to deprive ourselves of sleep on a regular basis? Odds are, it’s a good deal of good intentions combined with misconceptions and mixed motivations. See if you recognize your own rationale in one or more of the statements below. * ***If I sleep less, I can use those hours to get things done and be more productive:*** *Nope. In fact, a lack of sleep will undermine your productivity. Research shows that insufficient sleep leads to significantly* [*worse productivity*](https://pubmed.ncbi.nlm.nih.gov/20042880/)*, performance, and safety outcomes. If you want to perform at the highest levels, meeting your sleep need matters.* * ***I’ll sacrifice sleep to spend extra time with family and friends because my relationships are more important than my sleep:*** *Can you say “backfire”? Yes, quality time is important. But if staying out until the wee hours for date night means you’ll be underslept and cranky the following day(s), your loved ones would probably prefer to stick with the well-rested version of you.* * ***I really don’t need that much sleep, and I’m fine functioning on four hours a night:*** *Pure delusion. Scientists estimate that less than 5% of people have a* [*genetic mutation*](https://www.scientificamerican.com/article/genetic-mutation-sleep-less/) *that allows them to function on less than six hours of sleep per night. On average, we need* [*8 hours and 10 minutes of sleep*](https://www.nature.com/articles/srep35812) *(give or take 44 minutes), and a not-insignificant percentage of the population* [*needs 9 hours or more*](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175)*. You may feel like you’re doing pretty well after just four or* [*five hours of sleep*](https://www.risescience.com/blog/5-hours-of-sleep.md)*, but your cognitive capacity, emotional stability, and physiological functioning have been downgraded. Study after study shows we adapt subjectively to sleep loss, while objectively we're in severe decline across every metric that matters to us.* * ***I’ve learned how to hack my sleep, so I can sleep four hours and get the benefit of eight:*** *You just can’t hack it. Maybe a company peddling the promise of magical sleep sold you a pricey herbal supplement or cooling mattress. But that’s just misleading marketing. Bottom line: There is no product that can make up for lost sleep. The power of sleep is in the hours of sleep.* ## **Feel Better When You Pay Down Your Debt** ![Woman happily sleeping in her bed](/assets/66eddd4390a517da2b26436f_61938023d89db256dc6b1c5f_woman-happily-sleeping.jpeg) From cognitive decline and feeling miserable to putting yourself at an increased risk of developing or exacerbating serious health conditions — the consequences of sleep deprivation are no joke. And there is no magical cure. To pay down your sleep debt, you can start by making gradual changes toward getting the right amount of sleep each night. And the RISE app can help. Using sleep and activity data already stored in your phone, the RISE app will automatically calculate your personal sleep need and your current sleep debt. The app also displays [your Energy Schedule](https://www.risescience.com/improve-sleep-hygiene#structure-day-better-sleep.md), which tells you the timing of the predictable peaks and dips in energy you experience throughout the day, including your Melatonin Window. Setting your bedtime so that it aligns with your Melatonin Window will make it easier to fall asleep and stay asleep at night so you can feel good during the day. You have to outsleep your sleep need to pay down sleep debt, and it may not happen overnight. But the RISE app will help you keep track of your progress as you aim to get your sleep debt under five hours. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Once you get your sleep debt down, there’s no need to stress over occasional sleep disturbances or worry that one night of poor sleep will erase all your progress. You can get back on track with incremental adjustments to your sleep schedule. Go to bed 15-20 minutes earlier for a few nights to pay down the debt over the next week or two. Or if you feel drowsy during the day, take a little snooze. The best time of day to take a nap is during the afternoon dip indicated on your Energy Schedule. Eventually, you’ll be able to make up for the sleep you missed and enjoy the benefits. ## **The Sleep You Need for the Life You Want** Getting the sleep your body needs on a consistent basis can improve your mood, performance, and physical health. It may sound overly simple, but the best way to avoid the effects of sleep deprivation is to stick to a consistent sleep-wake schedule that allows you to meet your sleep need every night. In the short term, getting sufficient sleep is not always life or death, but it can definitely be the difference between enjoying your life and feeling like you’re dying. Over the long term, keeping your sleep debt low — may help you avoid some of the negative health effects associated with chronic sleep debt. The [RISE app](https://www.risescience.com/download-rise.md) can help you keep track of your progress toward lowering your sleep debt, so you can reap the benefits of better sleep. Because your best self is a well-rested self. ‍ ## Sleep more and feel better: * [How to wake yourself up when tired: 7 science-based tips](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) * [The surprising thing that makes getting out of bed easier](https://www.risescience.com/blog/getting-out-of-bed.md) * [Why am I always tired and have no energy](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) * [How to stop feeling tired](https://www.risescience.com/blog/how-to-stop-feeling-tired.md) * [How to sleep when pregnant: tips for every trimester](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) * [How to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * [How to get energy back after COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) * [How to increase your sex drive: focus on your sleep](https://www.risescience.com/blog/how-to-increase-sex-drive.md) * [How to increase libido in women? The secret is sleep](https://www.risescience.com/blog/how-to-increase-libido-in-women.md) * [What causes leg cramps at night? Causes and fixes](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) * [Why do I pee so much at night?](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * [Why do we yawn? 5 reasons and why it's contagious](https://www.risescience.com/blog/why-do-we-yawn.md) * [Why do I keep yawning? Should I be worried?](https://www.risescience.com/blog/why-do-i-keep-yawning.md) * [Why sleep is key for injury prevention and pain management](https://www.risescience.com/blog/injury-prevention.md) * [ADHD and sleep problems: what's the connection?](https://www.risescience.com/blog/adhd-and-sleep-problems.md) ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can You Sleep With a Tampon In? Here’s Why You Shouldn’t published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/can-you-sleep-with-a-tampon-in domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can You Sleep With a Tampon In? Here’s Why You Shouldn’t Published 2023-02-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman deciding between tampon and pad before going to sleep and choosing the pad because it will help her get enough sleep](/assets/63e1a7a43f1b3d726907af13_can-you-sleep-with-a-tampon-in.avif) You’ve brushed your teeth, washed your face, and you’re ready to crawl into bed and drift off. There’s just one thing missing. You’re on your period and need some protection. Tampons may be your go-to period product during the day, but should you be heading to bed with one in? Whether you’ve heard about toxic shock syndrome or read about the eight-hour time limit, there’s a lot of ambiguity around whether tampons are safe to sleep in. And even if they are, they may be affecting your sleep — and therefore health — in more ways than you realize. Below, we’ll share the risks of sleeping with a tampon, why you should consider not doing it, and what you could use instead. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you get the best possible sleep on your period, with or without a tampon, and every other night of the month, too. Disclaimer: The scientific literature uses gendered language when talking about tampons and periods. We have used the term “women” in this article, but this advice is for anyone who uses tampons. ‍ [Can you sleep with a tampon in?](#sleep) [What to use instead of a tampon at night?](#instead) [How to get better sleep on your period?](#better) [How to sleep with a tampon in?](#tampon) ‍ ## Can You Sleep with a Tampon In? The short answer is yes, technically you can sleep with a tampon in. But there are a few reasons why it may not be the best idea. ### There’s a Risk of Toxic Shock Syndrome The US [Food and Drug Administration](https://journals.sagepub.com/doi/full/10.4137/CMWH.S25123) (FDA) recommends manufacturers tell you to only wear a tampon for eight hours and to not wear a tampon overnight. This is due to menstrual toxic shock syndrome, also known as mTSS or TSS. TSS happens when Staphylococcus aureus (staph) bacteria gets into your bloodstream. It can also be caused by streptococcus (strep) bacteria. While anyone can develop TSS, people who use tampons have an increased risk as tampons can become breeding grounds for bacteria, especially when you wear one for a long period of time. TSS is rare — the incidence rate is [one to three cases per 100,000 menstruating women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7201028/) — but it can be life-threatening. If it’s caught in time, however, it is treatable. Symptoms of TSS include: * Sudden high fever * Headache * Fatigue * Aches * Sore throat * Cough * Low blood pressure * Nausea and vomiting * Diarrhea * Dizziness * Sunburn-like rash A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7201028/) found your risk of TSS is two-fold higher when you use a tampon for more than six hours, and three-fold higher when you use one during sleep for more than eight hours. Despite the risks, [research](https://journals.sagepub.com/doi/full/10.4137/CMWH.S25123) shows women use about two tampons for eight or more hours per period, with the longest wear times being during sleep. So why is overnight tampon use so common? There are a few possible reasons. Firstly, many [pediatricians](https://www.degruyter.com/document/doi/10.1515/ijamh-2019-0179/html?lang=en) don’t know, or don’t think about, the correct advice when it comes to period products. So, girls often get advice from their moms or friends when starting their periods, and this advice may not be the safest. Secondly, TSS was [on the rise in the early 2000s](https://journals.asm.org/doi/full/10.1128/JCM.43.4.2032-2033.2005) and it’s thought one reason for this was due to ultra-absorbency tampons hitting the market. Using highly absorbent tampons has been found to up your risk of TSS, but these products are attractive when you’re trying to avoid leakage, especially overnight. Another theory is that the FDA allows manufacturers to use the term “overnight” on packaging, but what they really mean is a maximum of eight hours, which, as we’ll explain below, doesn’t always equal overnight. ### You’re Sacrificing Sleep ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. You may think that the eight-hour time frame fits nicely with the recommended eight hours of shut-eye you need a night. But many of us actually need more sleep than that. This is called your sleep need, the genetically determined amount of sleep you need. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. Even if you need less than eight hours, you need to take into account the time it takes you from putting in your tampon to falling asleep — even if you go straight to bed, it may take you a while to drift off — and then to get up in the morning and change it. It’s easy to get close to or go over the eight-hour mark, putting you at an increased risk of TSS or forcing you to cut your sleep short in order to change your tampon in time. You may even decide to wake up in the middle of the night to change your tampon, and then try to fall back to sleep. This not only disrupts your natural sleep cycle, the light exposure you get from waking up and heading to the bathroom can make it hard to fall asleep again (light suppresses the [sleep hormone melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md)). Plus, you may find it hard to fall back to sleep in the second half of the night as sleep pressure — the urge to sleep — decreases throughout the night as our bodies clear out adenosine, the natural compound that builds up during the day and makes us feel sleepy. There’s a very good chance that if you're capping your sleep to eight hours so you can wear a tampon overnight, or you’re getting up during the night to change it, you’re not meeting your sleep need. And when we don’t meet our sleep needs, our energy levels, mood, mental and physical health all take a hit. During your period, your energy and mood may already be impacted, so you don’t want to do anything else to sabotage these. Plus, sleep deprivation can make pain feel more intense (hello, more severe cramps!). A [2022 study](https://onlinelibrary.wiley.com/doi/epdf/10.1111/jsr.13434) linked sleeping for six hours or less to heavier bleeding and more irregular cycles. And with heavier bleeding, of course, comes the need for more absorbent protection and more anxiety around leakage. Even if your sleep need is say seven hours, there are times in life when you need more sleep. You may be recovering from an illness or from intense exercise, or be paying back sleep debt from recent sleep loss. If these times coincide with your period when you’re sleeping with a tampon in, you’ll again either run the risk of over-sleeping the eight-hour mark or have to cut your sleep short to change your tampon. Heads-up: Sleep debt is the amount of sleep you owe your body. We measure it over your last 14 nights. Feeling tired even when you get enough sleep? We’ve covered [why you’re so tired on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md), if your [birth control is making you tired](https://www.risescience.com/blog/can-birth-control-make-you-tired.md), general [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md), and [how much sleep women need](https://www.risescience.com/blog/do-women-need-more-sleep.md) here. You can use the RISE app to work out your individual sleep need and how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Anxiety Around Sleeping with a Tampon May Keep You Up If the act of getting out of bed to change your tampon less than eight hours after you put it in doesn’t disrupt your sleep, the anxiety around it might. You may wake up earlier than your alarm worried you’ve overslept the eight-hour cut-off, or struggle to fall asleep knowing the clock is ticking. You may even have anxious thoughts about TSS in general. You may already feel extra anxious on your period thanks to your hormones, so you don’t want any additional worries making it harder to drift off. Anxiety around tampons may not just keep you up, though. It may affect the sleep you do get. A [2020 study](https://jcsm.aasm.org/doi/full/10.5664/jcsm.8692) found women get less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) when they’re concerned about sanitary products. You may find switching to menstrual products that don't have the same time limit allows you to drift off easier as you’re not on the clock as much. [Period insomnia](https://www.risescience.com/blog/insomnia-before-period.md), hormones, and cramps may already be making meeting your sleep need hard, so anything you can do to lower your anxiety is worth it. ‍ ## What to Use Instead of a Tampon at Night? Want to avoid the TSS risk and tampon-related anxiety? There are other period products out there to try. They include: * **Pads:** There’s almost no risk of TSS from using pads. You can buy pads to match your flow, ones designed for sleeping that are usually wider, more absorbent, and can be worn for longer. * **Period pants:** You can buy period underwear that can hold more blood than the average tampon, meaning you can wear them for longer without worries about leakage or needing to change them for safety. * **Menstrual cups:** Cups can be worn for up to 12 hours, meaning you can most likely meet your sleep need with time to spare. There’s still a small risk of TSS, but the cut-off time for usage is much longer. ‍ ## How to Get Better Sleep on Your Period? Whether you’re using a tampon or another type of period protection altogether, getting a good night’s sleep on your period can be tricky with hormones, cramps, and anxiety all keeping you up. There are some things you can do to get better sleep on your period, though. ### Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of habits you can do each day to help you fall and stay asleep each night. Sleep hygiene can help anyone, at any time of the month, but it’s especially important to keep an eye on your sleep hygiene when your period may be making it hard to get enough sleep. Here’s what good sleep hygiene looks like: * **Keep a regular sleep schedule:** Even on weekends or your days off. This will help regulate your body clock. Learn more about what makes [a good sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) for you here. * **Get bright light first thing:** Reset your body clock each morning by getting natural light first thing. Aim to get at least 10 minutes of natural light as soon as possible after waking up, or 15-20 minutes if it's overcast or you’re getting light through a window. * **Avoid bright light close to bedtime and during the night:** This will help stop bright light from suppressing your melatonin production. Dim the lights and put on[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) about 90 minutes before bed. If you wake up during the night — either to change your protection, use the bathroom, or with anxiety — keep the lights as low as possible. Use a red light night light if there’s not enough ambient light. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** These common sleep disruptors can keep you up or wake you up during the night. * **Keep your bedroom dark, cool, and quiet:** Your body temperature is higher when you’re on your period. This is just one of the reasons you may find it harder to drift off. Make your bedroom cool — aim for 65 to 68 degrees Fahrenheit — and use blackout curtains, [earplugs](https://www.amazon.com/dp/B005YUW7A2/), and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To stay on top of sleep hygiene each day, the RISE app can remind you when to do 20+ habits at the right time for your body clock, making them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Reduce Your Anxiety ![RISE app screenshot of guided relaxation session](/assets/66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFuZP57lwNUz3DbmhBBC2YKeouX-.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation techniques for sleep. Anxiety can spike on your period due to fluctuating hormones, but you may also have the added worries of leaking during your sleep or be nervous about wearing a tampon for too long. Here’s how to keep anxiety in check: * **Switch to a different type of period protection at night:** Even if tampons are your go-to form of protection during the day, consider using a pad, cup, or period underwear at night. This way, you don’t have to worry about changing it within eight hours. * **Double up on protection:** Got a very heavy flow and worried about leaking when using a different form of protection? Try doubling up. For example, you can wear a menstrual cup with period pants, a pad, or a panty liner. A mattress protector can also ease any worries you have about staining your mattress, and putting on fresh protection just before bed will give it the best chance of lasting through the night leak-free. * **Do a calming bedtime routine:** Try reading, listening to calming music, journaling, or doing yoga before bed to help slow your mind. The RISE app can guide you through science-backed [relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Do a brain dump:** Journaling before bed can help you fall asleep, but [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing down your to-do list can be extra beneficial. RISE’s brain dump feature will send you a reminder of your to-dos the next morning. Want more science-backed tips? We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here and [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ‍ ## How to Sleep With a Tampon In? If you do decide to sleep with a tampon in, here’s how to ensure you’re doing it in the safest way possible. * **Change your tampon within eight hours:** Put in a new tampon just before bed and be sure to change it within eight hours so as to keep your risk of TSS lower. Set an alarm if you’re worried about oversleeping. * **Use the lowest absorbency you need:** Avoid the temptation of going for higher-absorbency tampons. If your tampon is dry when you remove it, switch to a lower absorbance product. * **Maintain great sleep hygiene:** Follow all the sleep hygiene tips above to ensure nothing else gets in the way of a good night’s sleep. * **Keep an eye on your sleep debt:** If you’re waking up early or during the night to change your tampon, your sleep debt can easily creep up, tanking your daytime energy levels. Keep an eye on it during your period and try to pay it down with naps. Check RISE for the best time to nap to stop daytime snoozing from affecting your sleep at night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* ## Don’t Sacrifice Sleep on Your Period Sacrificing sleep is never a good idea. But on your period, you need shut-eye more than ever to keep your pain low, energy high, and mood stable. The bottom line is, while you can technically wear a tampon to sleep, you need to change it within eight hours, meaning you’ll very likely be cutting into your much-needed sleep to change it on time. Besides the time limit itself, anxiety around changing your tampon can affect your sleep, too. The solution? Try switching to another form of period protection at night like pads, menstrual cups, or period pants. And to help you get a good night’s sleep no matter what you decide to use, focus on maintaining excellent sleep hygiene. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits and tell you the ideal time to do each one to make them more effective. This will help you get the sleep you need every night of the month. ## FAQs ### How long can I sleep with a tampon in? Wearing a tampon for more than six hours is linked to an increased risk of toxic shock syndrome, a rare but potentially life-threatening bacterial infection. It’s recommended to change them within eight hours. It’s better to use pads, a menstrual cup, or period pants when sleeping to avoid the risk and avoid having to cut your sleep short to change your tampon. ### Will I get TSS if I sleep with a tampon in? Your risk of getting TSS increases when you wear a tampon for more than six hours, and it’s even higher if you wear a tampon for more than eight hours. Sleeping with a tampon in often means wearing it for this long, increasing your risk. Using super-absorbent tampons also ups your risk. ### Can you sleep with a pad on? Yes, you can sleep with a pad on. There’s little risk of toxic shock syndrome, you don’t need to change them within eight hours, and you can buy wider, more absorbent pads designed for overnight use to minimize your risk of leakage. ### Is it better to wear a tampon or pad to bed? It’s better to wear a pad to bed. Tampons need to be changed within eight hours, meaning you’re likely sacrificing sleep to do so. Pads can be worn for longer than eight hours, there’s little risk of toxic shock syndrome, and you can buy wider, more absorbent pads designed for overnight use to minimize your risk of leakage. ### Can I sleep with a tampon in for 9 hours? No, you shouldn’t sleep with a tampon in for nine hours. Your risk of getting toxic shock syndrome goes up when you wear a tampon for six hours, and it’s recommended you don’t wear them for more than eight hours. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Why Can’t I Sleep When Hungover? Sleep Doctor Explains All published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-when-hungover domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why Can’t I Sleep When Hungover? Sleep Doctor Explains All Published 2024-03-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Why Can’t I Sleep When Hungover? Reasons & How to Sleep * You might not be able to sleep when hungover due to hangover symptoms like a headache or anxiety, dehydration, poor sleep hygiene, or being out of sync with your body clock. * Fall and stay asleep more easily, even when hungover, by hydrating throughout the day, improving your sleep hygiene — by getting light at the right times and not napping for too long or too late in the day, for example — and keeping a regular sleep schedule. * The RISE app can help you sleep when hungover by guiding you through sleep hygiene habits and telling you when your body wants to sleep. Sleepiness, nausea, a pounding headache. Most of us are familiar with the effects of alcohol the day after a big night out. When you’re hungover, all you want to do is sleep — and sleep can help your body recover. But sleeping when hungover doesn’t always come easy. Luckily, there are a few simple steps you can take to help you sleep better. Below, we’ll explain why you can’t sleep when hungover and how the RISE app can help you fall and stay asleep more easily — hungover or not. ## Advice From a Sleep Doctor “If you’re struggling to sleep with a hangover, there may be a few factors to blame," says Dr. Chester Wu. "A headache, nausea, or dehydration could keep you up, but so could poor sleep hygiene habits, such as too much light exposure before bed or too much caffeine during the day. As hard as it feels when you’re hungover, try getting out in sunlight during the day and then avoid light in the run-up to bedtime for an easier time falling asleep. And even if you’re struggling to get through the day, try not to take too long of a nap or nap too close to bedtime. Nap no later than the mid-afternoon and for no longer than 90 minutes or so. [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Can’t I Sleep When Hungover? More research is needed, but you probably can’t sleep when hungover because of hangover symptoms like a headache or anxiety. Dehydration, social jet lag, poor sleep hygiene, changes to your sleep architecture causing lighter sleep, or being out of sync with your body clock are likely causes too. Here’s a little more info on those potential reasons: * **Hangover symptoms are disrupting your sleep:** Hangover symptoms like a headache, nausea, vomiting, muscle aches, [sweating](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), or dizziness can make it harder to drift off or they may wake you up in the night. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5499928/) shows the more sleep deprived you are, the worse your hangover symptoms can be, so if you were out late last night, your hangover might be worse, disrupting your next night of sleep more. * **Hangxiety:** Alongside physical hangover symptoms, you might be suffering from hangxiety. This is when you feel symptoms of anxiety or depression when hungover. You might feel guilty for binge drinking, regretful over staying out all night, or anxious because you drunk texted an ex. Alcohol can also cause or worsen anxiety in general as can sleep loss of any kind, including alcohol-induced sleep loss. And any type of anxiety or stress can make it hard to sleep. In fact, RISE users say stress and anxiety are their biggest barriers to sleep. * **Dehydration:** Alcohol consumption can dehydrate you and [research](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults) shows short sleep duration is linked with dehydration. On the flip side, you might have drunk a lot of water in an attempt to get rid of your hangover and now you’re waking up needing to [use the bathroom](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) throughout the night. * **Social jet lag:** Social jetlag is when your body clock is out of sync with your social clock. It’s common — [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) have social jetlag! You might have stayed up late drinking on Saturday night and now you’re trying to [sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) on Sunday night. This irregular sleep pattern makes it much harder to drift off when you want to. This is a form of circadian misalignment (more on that soon). * **Poor sleep hygiene:** Sleep hygiene is the daily habits that impact your sleep. It’s easy to have poor sleep hygiene when hungover — perhaps you lounged on the sofa all day, so didn’t get much sunlight exposure or[exercise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572586/), or you drank more caffeine than usual to get through the day. You may have also taken a long nap or napped too close to bedtime, and now you can’t fall asleep at bedtime. Outside of these hungover behaviors, you might have poor sleep hygiene habits anyway that make sleep harder to get. * **Changes to sleep architecture:** Sleep architecture is how your sleep is structured into stages of sleep. Alcohol (and any sleep deprivation you get from it) can change your sleep architecture, and this can make it hard to sleep. For example, [research from 2024](https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsae003/7515846) shows a small amount of alcohol one hour before bed can suppress rapid-eye-movement sleep, or [REM](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) sleep. When your body next gets the chance — perhaps the second night after drinking when you’re hungover — it’ll get more REM sleep than usual to make up for what it lost out on. This is known as REM rebound. REM is lighter sleep, so you might wake up more often during the night. Learn [how alcohol affects sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) here**.** * **Existing circadian misalignment:** This is when you’re out of sync with your circadian rhythm, the internal body clock that dictates your sleep cycle. You can get out of sync when hungover — from staying up late or [sleeping in](https://www.risescience.com/blog/sleeping-in.md) later than usual, for example. But you might also be out of sync anyway, from an irregular sleep schedule or doing shift work. When you’re out of sync, you might not feel sleepy at bedtime or you might struggle to sleep through the night. Struggling to sleep before the hangover hits too? We’ve covered [why you can’t sleep after drinking alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) here. **Heads-up:** If you’re a heavy drinker, you may find you [can’t sleep without alcohol](https://www.risescience.com/blog/cant-sleep-without-alcohol.md). You might have a day off alcohol and experience alcohol withdrawal symptoms like[insomnia](https://www.sciencedirect.com/science/article/abs/pii/S0741832914201157?via%3Dihub), anxiety, sweating, and tremors alongside a potential hangover. All this can make it much harder to sleep. Seek medical advice if you think you’re suffering from alcohol abuse problems. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Does Alcohol Make You Tired Days Later? Yes, alcohol can make you tired days later by causing sleep loss and circadian misalignment. You might have trouble sleeping after drinking alcohol, or sleeping with a hangover, and so you build up sleep debt. If you don’t catch up on sleep, lingering sleep debt can make you feel tired days after you had a drink. You might also feel tired days after drinking alcohol due to social jetlag as you’ve disrupted your circadian rhythm and not gotten back in sync with it. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with a regular sleep pattern feel less sleepy than those without a regular sleep pattern — even when both groups get the same amount of sleep. ## How to Sleep When Hungover? You can sleep better when hungover by drinking water, treating hangover symptoms, improving your sleep hygiene — focus on making your bedroom cool, dark, and quiet and getting light at the right times — and maintaining a regular sleep schedule to keep your body clock in check. Here are the key steps to sleeping better when hungover. ### Hydrate During the Day Drink plenty of water during the day to rehydrate after drinking alcohol. Cut yourself off from all drinks at least two hours before bed. This should minimize the need for middle-of-the-night bathroom trips. ### Treat Hangover Symptoms Unfortunately, there’s no golden hangover cure. Different hangover symptoms need different treatments. Over-the-counter pain relievers like ibuprofen can help a headache whereas bland, plain foods can help settle an uneasy stomach. Avoid [sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) or any kind of sleep aid like over-the-counter sleep supplements, melatonin, and a red wine nightcap. They may help you drift off initially, but you’re getting manufactured sleep, not natural sleep, and there’s a risk of side effects and long-term health problems. And “hair of the dog,” a so-called hangover remedy in which you drink more alcohol, won’t cure your hangover and can make your sleep problems worse. ### Improve Your Sleep Hygiene As hard as it is when you’re feeling worse for wear, try to maintain good sleep hygiene the day after a night of drinking. That means: * Get out in sunlight as soon as possible after waking up * Avoid bright light about 90 minutes before bed * [Stop drinking coffee about 12 hours before bed](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * Have your final meal two to three hours before bed * Nap no later than the mid-afternoon and for no longer than 90 minutes * [Avoid alcohol at least three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) (although you might want to avoid alcoholic beverages altogether when hungover — keep this one in mind for other days) RISE can guide you through 20+ sleep hygiene habits at the right time for your circadian rhythm to make them even more effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through daily sleep hygiene behaviors. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### Prepare Your Bedroom for Sleep This sleep hygiene behavior is key when hungover. Before you get into bed, make sure your bedroom is cool, dark, and quiet to drift off more easily and minimize sleep disruptions. This is important every night, but especially when hungover when you might be more sensitive to light or be feeling a little more sweaty and [warm](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) than usual. ### Sync Up With Your Circadian Rhythm Try to keep as regular a sleep schedule as possible to stay in sync with your circadian rhythm and sleep better, both when hungover and in the nights after. The good news is [research](https://www.sciencedirect.com/science/article/abs/pii/S0166432814002149?via%3Dihub) on mice shows syncing up with your circadian rhythm may also help you recover from the hangover. To do this, try not to [oversleep](https://www.risescience.com/blog/oversleeping.md) too much the morning after drinking and avoid going to sleep several hours earlier than usual. This is why a short (<90 minutes) well-timed nap (if you can fall asleep) is a great way to pay back some sleep debt when hungover without disrupting your circadian rhythm. Check RISE to see when your body naturally wants to wake up and go to sleep and aim to stay within an hour or so of your usual sleep schedule. Getting a little extra sleep may be best in this case to help you pay back sleep debt and recover quicker from the hangover. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Do a Sleep Reset If you can’t sleep after about 20 minutes, get up and do a sleep reset. This involves going to a different room and doing a relaxing activity, such as reading, gentle yoga, or[NSDR](https://www.risescience.com/blog/nsdr.md). Do this in low lighting and try not to get stressed about not being able to sleep. When you feel sleepy again, crawl back into bed. **We’ve covered more on** [**how to stop alcohol insomnia**](https://www.risescience.com/blog/how-to-stop-alcohol-insomnia.md) **here.** **Expert tip:** Lower your sleep debt to feel and perform better, both when hungover and any day of the week. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is how much sleep you owe your body. After a night of heavy drinking, you’ve probably built up quite a bit of sleep debt. The more sleep debt you have, the more tired you’ll feel. And you might feel tired days after the hangover fades as you’re still carrying sleep debt. You can lower your sleep debt by: * Heading to bed a little earlier * Sleeping in a little later * Taking short afternoon naps (a longer nap up to 90 minutes might be needed) * Improving your sleep hygiene (so you fall asleep faster and wake up less often during the night, leading to more sleep overall) RISE can work out how much sleep debt you have and keep track as you pay it back. For more context, sleep debt is measured against your sleep need. This is the amount of hours of sleep you need each night — a number that’s based on genetics and varies from person to person. Among 1.95 million RISE users aged 24 and older, sleep needs ranged from five hours to 11 hours 30 minutes. RISE works out your sleep need, too, so you know what to aim for each night. ![The RISE app can tell you how much sleep you need. ](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The sleep needs of RISE users. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## How to Sleep With Hangover Anxiety? If you’re suffering from hangover anxiety (aka hangxiety), try spending more time winding down before bed. Do relaxing activities like reading, listening to a podcast, doing some gentle yoga, or doing a brain dump (writing down your worries). This helps you unwind, so you can crawl into bed feeling calmer. [Breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) and relaxation techniques can also help get you out of fight-or-flight mode, and they’re a good distraction for when anxious thoughts pop up when you’re lying in bed. We’ve covered [more on how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. Check out RISE’s guided relaxation and breathing exercises to get started and the app’s brain dump feature, which’ll remind you of everything you write down the next morning, so you won’t forget anything important. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* ## Will Sleeping Help a Hangover? Yes, sleeping can help a hangover by helping you catch up on sleep. Sleep can reduce hangover symptoms like a headache, nausea, anxiety, and sleepiness. But sleep may not cure a hangover altogether. When you’re hungover, you’re probably sleep deprived — this can be from a late night, the poor sleep alcohol causes, or a combination of the two. So catching up on sleep can help boost your energy, performance, and mood. But you want to catch up on sleep in the right way. You don’t want to snooze until noon the next morning or take a three-hour nap. This can mess up your circadian rhythm and may make it harder to sleep the following night. Instead, keep as regular a sleep schedule as possible and chip away at your sleep debt slowly over the course of a few days. Sleep in for an hour or so the next day (maximum two hours), head to bed an hour or so earlier than usual, or take an afternoon nap that’s no longer than 90 minutes. **We’ve got more advice on how to** [**catch up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** ### How Long Does it Take to Sleep Off a Hangover? There’s no set time it takes to sleep off a hangover. Catching up on any lost sleep can help ease hangover symptoms, but getting extra sleep isn’t a guaranteed cure. Plus, you don’t want to sleep in too late or take too long of a nap that you mess up your circadian rhythm and struggle to sleep that night. Try sleeping in an hour or so later, taking a 90-minute mid-afternoon nap, or heading to bed an hour or so earlier to help you sleep off a hangover. ### Is it Better to Stay Awake When Hungover? It might be better to stay awake when hungover depending on when you’re thinking about sleeping and how long you’re thinking about sleeping for. Getting extra shut-eye can help you catch up on sleep and recover from a hangover, but you don’t want to nap for too long too close to bedtime, sleep in too late, or go to bed too early, that you mess up your circadian rhythm and struggle to sleep later that night. Our advice is to sleep in for an hour or so (or up to two hours if needed), take a 90-minute mid-afternoon, or head to bed an hour or so earlier than usual to get extra sleep when hungover. ### Will a Nap Help a Hangover? Yes, a nap can help a hangover by helping you catch up on lost sleep. Limit naps to 90 minutes and no later than the afternoon or you may struggle to sleep that night. This may extend your hangover and cause more sleepless nights. Check RISE for your afternoon dip in energy. This is the ideal time to get some extra shut-eye during the day. ![RISE app screenshot showing your energy peak and dips](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict when your energy will dip in the afternoon. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* ## Don’t Let a Hangover Keep You Up Getting a good night’s sleep can help you recover from a hangover and the lack of sleep alcohol can cause. But sleeping while hungover can feel impossible due to hangover symptoms, poor sleep hygiene, or being out of sync with your circadian rhythm. RISE makes falling and staying asleep easier. The app guides you through 20+ sleep hygiene habits, predicts the timing of your circadian rhythm so you can sync up, and helps you pay back sleep debt, so you can get back to feeling your best. RISE also helps you get your sleep back on track in the days following a hangover: “I’ve used this app for years and I love it. It always helps me reset my sleep schedule when I get off the wagon too long.” [Read the review](https://appfollow.io/app/564260/review/224435152?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Even if you’re not hungover, you can improve your nights — 80% of users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Can't Sleep Without Alcohol? Sleep MD Explains How to Stop published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-without-alcohol domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can't Sleep Without Alcohol? Sleep MD Explains How to Stop Published 2024-03-20 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can't Sleep Without Alcohol? Why & How to Break the Habit * For casual drinkers, you probably can’t sleep without alcohol because you’ve developed a psychological dependence on it, you use it to relax before bed, or something else (like poor sleep hygiene) is keeping you up, and alcohol is masking the real problem. * For those with alcohol use problems, you may not be able to sleep without alcohol because you’ve developed a physical dependence on it and you’re experiencing withdrawal symptoms, which includes insomnia. * The RISE app can help you improve two key components of natural sleep: sleep hygiene and syncing up with your circadian rhythm. This can help casual drinkers fall asleep without a drink and anyone else get the best sleep possible while they get treatment. A small nightcap before bed to help you drift off doesn’t sound too harmless, right? But alcohol isn’t a good sleep aid, and relying on something to get to sleep doesn’t feel great. Whether you’re a casual drinker or experiencing alcohol abuse problems, you can break the habit and start falling asleep without needing a drink first. Below, we’ll explain why you can’t sleep without alcohol, how to sleep without alcohol, and how the RISE app can help you get the best sleep possible — even if you decide to have a drink. ## Advice From a Sleep Doctor “If having a nightcap has become a part of your bedtime routine, you might feel like you can’t sleep without it and get anxious when you try to sleep naturally," says Dr. Chester Wu. "Alcohol isn’t good for your sleep though, so try making gradual changes to learn to sleep without it. Try drinking a smaller serving size, a non-alcoholic version of your drink of choice, or a different drink before bed, like chamomile tea. Focusing on sleep hygiene, in particular getting enough daytime light, cutting yourself off early from caffeine, and keeping a regular sleep schedule, while you make these changes can give you the best chance possible of getting enough healthy sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Can’t I Sleep Without Alcohol? Alcohol's relationship with sleep is complex and paradoxical. Consuming alcohol before bed may initially promote drowsiness, making you think it’s a good sleep aid. But it ultimately leads to [disrupted, non-restorative sleep](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md). On the other hand, if you’ve become reliant on alcohol to fall asleep at night, you may find it, initially at least, difficult to sleep without it and/or it may exacerbate any sleeping difficulties you already have. There are many reasons why this could be. You may not be able to sleep without alcohol because you’re psychologically dependent on it, you’re stressed or anxious, the placebo effect helps you sleep with alcohol, or you’re sleeping better than you think without it. You may also be falsely attributing sleep improvements to alcohol, or factors a sleep disorder or poor sleep hygiene are keeping you awake. If you have an alcohol dependence problem, you could be going through withdrawal. That’s a lot to get your head around. Here’s more on each of those factors for why you could need alcohol to fall asleep: * **You’re psychologically dependent:** If you have a nightcap to help you feel drowsy before bed every night, you might get anxious when you try to sleep without one and this anxiety can keep you awake. Even if you’re not an alcoholic, having a drink before bed can be habit-forming. When you don’t turn to alcohol, you might try to control and force sleep. This is known as sleep effort and it can [exacerbate or perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). * **You’re stressed or anxious:** You might rely on alcohol to unwind at the end of a long day. Without it, daily stress or anxiety could keep you up long into the night. RISE users say stress and anxiety are their biggest challenges when it comes to getting a good night’s sleep. Unfortunately, sleep loss can make anxiety worse, so it can become a vicious circle causing you to self-medicate with more alcohol. * **The placebo effect:** Despite being a popular sleep aid, alcohol isn’t good for your sleep. It can be a stimulant in [low doses](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/), fragment your sleep (waking you up in the night), and reduce deep sleep and rapid-eye-movement sleep ([REM sleep](https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsae003/7515846?redirectedFrom=fulltext&login=false#google_vignette)). It has biphasic effects (effects that have two phases) and it can be a stimulant and a sedative at different times. For [healthy sleepers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6707127/), though, alcohol may not help you fall asleep faster, and you can develop a tolerance to the sedative effects in as little as [three days](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/). But, if you believe alcohol helps you sleep — as many people do — it may work simply because you think it will. That means when you don’t drink, you may struggle to drift off. After a night of sleep with alcohol, you might drink [more coffee to mask daytime sleepiness](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0291675) from the poor night’s sleep you’ve gotten, creating more sleep problems the next night. * **You’re sleeping better than you think:** Alcohol may make you feel drowsy before bed, so you might think you’re falling asleep more easily. But it’s normal to take 10 to 30 minutes to fall asleep when sleeping naturally. So don’t panic if you’re not out like a light when you don’t drink. You may also have what’s known as [paradoxical insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344385/), or sleep-state misconception. This is when you feel like your sleep problems are worse than they really are. You might think you get worse sleep without alcohol, but that’s not really the case, especially as we know how much alcohol can negatively affect our sleep. * **False attribution:** It’s hard to determine what exactly affects your sleep. You might fall asleep faster when you have a drink, but really it’s because you spent the evening reading a novel in dim lighting with that glass of wine. Alternatively, you might toss and turn when you don’t drink, but that’s because you worked late on a stressful work project up until bedtime. And as alcohol is such a popular sleep aid, you also might not realize that sleep disruptions in the night are down to your pre-bed drinking habit. * **Something else is causing sleep problems:** Similar to the above, skipping your usual evening drink may not be to blame for your trouble sleeping. Poor sleep hygiene (such as drinking too much coffee or getting too much bright light before bed), being out of sync with your circadian rhythm, sleep disorders, and medical conditions can all cause sleep problems. This is what may have driven you towards alcohol in the first place. Alcohol can make you feel drowsy and mask some of these problems, but it’s not fixing the root cause of your sleep issues. * **You’re going through alcohol withdrawal:** If you’re physically dependent on alcohol and you’ve stopped drinking, you may be experiencing withdrawal symptoms. Unfortunately, one of these withdrawal symptoms is [insomnia](https://www.sciencedirect.com/science/article/abs/pii/S0741832914201157?via%3Dihub). [Research](https://ascpjournal.biomedcentral.com/articles/10.1186/s13722-016-0056-7) shows it may take you longer to fall asleep and you may wake up more often in the night when you’re going through withdrawal. These sleep disturbances can last weeks, months, or [even years](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2778757/) after you stop drinking. Other [withdrawal symptoms](https://www.aafp.org/pubs/afp/issues/2004/0315/p1443.html) — like nausea, [sweating](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), tremors, and anxiety — can make it hard to get to sleep, too. This can make it all too easy to relapse into drinking again. **We’ve covered more on the** [**effects of alcohol on your sleep**](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) **here, including why it’s not actually a good sleep aid, despite the drowsiness you might feel.** **Heads-up:** Most research on alcohol and sleep problems is on those with an alcohol use disorder, which includes alcohol abuse and dependence. More research is needed to know why a casual otherwise healthy drinker (i.e. not an alcoholic) may not be able to sleep without alcohol. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What Can I Replace Alcohol With for Sleep? You can replace alcohol with another drink — like a non-alcoholic beer, sparkling water, or chamomile tea — or with other relaxation techniques — like taking a warm shower or bath, reading a book, or doing yoga. Good sleep hygiene will help you fall asleep faster and stay asleep longer, so you don’t need to *have* something before bed for sleep. **Word of warning:** Don’t replace alcohol with sleeping pills. They come with many risks and side effects, and may make your sleep worse when you stop taking them. Melatonin may help in the short term in some cases, like when overcoming jet lag, but you [shouldn’t take it every night](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md). More research is needed into natural sleep aids like [CBD](https://www.risescience.com/blog/does-cbd-help-with-sleep.md), valerian root, and magnesium to know if they’re effective. **We’ve covered** [**how to sleep without sleeping pills**](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) **here.** To see how you’re sleeping, keep an eye on your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the amount of sleep you owe your body. The more sleep debt you have, the worse your energy, mood, and productivity will be. RISE tracks your sleep debt each night, so you can see whether skipping alcohol is really causing sleep loss. Your sleep debt is compared against your sleep need — which is the amount of sleep you need. Your sleep need is determined by genetics and it varies from person to person. For example, among 1.95 million RISE users aged 24 and older, we found sleep needs ranged from five hours to 11 hours 30 minutes — over double! ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The sleep needs of RISE users. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Fall Asleep Without Drinking Alcohol? You can fall asleep without drinking alcohol by making healthy swaps and gradual changes, managing anxiety, improving your sleep hygiene, getting in sync with your circadian rhythm, and talking to a doctor about sleep disorders, medical conditions, and alcohol dependence. How you fall asleep without alcohol will depend on what’s causing your sleep problems in the first place, and on how big of a drinker you are. But here are the key steps: * **Make healthy swaps and gradual changes:** If you feel psychologically dependent on a nightcap to drift off, start slowly making healthy swaps. Try a smaller serving of alcohol, having a non-alcoholic version of your favorite alcoholic beverage, or swapping to a different drink altogether, like chamomile tea or sparkling water. * **Manage anxiety:** If you drink to relax before bed, look into healthier ways to unwind. This could include reading, listening to music, taking a warm bath or shower, or doing a brain dump (writing down everything you’re worried about or have to do). If you feel anxious in bed when you haven’t had a drink, try a relaxation or [breathing exercise](https://www.risescience.com/blog/breathing-exercises-before-bed.md) to keep calm. * **Improve your sleep hygiene:** Good sleep hygiene can help you fall asleep faster and wake up less often. You may find you don’t even need alcohol to feel sleepy at bedtime anymore. And if something else is causing sleep problems, good sleep hygiene will help make the sleep you get the best it can be. RISE can tell you when to do 20+ healthy sleep habits each day, including when to stop drinking coffee, [when to have your final meal](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md), and when to get and avoid bright light. * **Get in sync with your circadian rhythm:** Your circadian rhythm is your internal body clock that controls things like your sleep cycle and when certain hormones are produced. As part of this, there’s a roughly one-hour window of time each evening when your body’s rate of melatonin production (the sleep hormone) is at its highest. Head to bed in this window for an easier time falling and staying asleep naturally. Check RISE for when your Melatonin Window is each night. * **Consider cognitive behavioral therapy for insomnia (CBT-I):** If you do have insomnia, CBT-I may help. It’s often a [first-line treatment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481424/) and involves multiple components such as sleep hygiene education, sleep restriction (when you temporarily reduce your sleep to help you spend more time asleep in bed), and stimulus control (only going to bed when sleepy and getting out of bed if you can’t sleep after 20 to 30 minutes). Speak to a doctor or sleep specialist about CBT-I. Different types of insomnia may require different treatments, your treatment plan may look different if your insomnia is caused by alcohol abuse, and your sleep problems may not be classified as true insomnia (so they may need different treatments too). * **Get tested for sleep disorders and medical conditions:** Seek medical advice to get to the root cause of your sleep problems. A doctor can test you for sleep disorders like insomnia and sleep apnea (which alcohol can trigger or worsen), and health conditions like type 2 diabetes or high blood pressure, which could be causing sleeplessness. They can recommend the best treatments to help you start sleeping naturally. * **Talk to a doctor about alcohol addiction:** If you’re a heavy long-term drinker or think you have an alcohol abuse problem, reach out to a healthcare professional. They can help you cut down and may suggest slowly reducing how much you drink, instead of going cold turkey, to reduce the severity of withdrawal symptoms. Support groups and talking with loved ones can also help. **We’ve covered more tips on** [**how to stop alcohol insomnia**](https://www.risescience.com/blog/how-to-stop-alcohol-insomnia.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through 20+ sleep hygiene behaviors. **Expert tip:** For casual drinkers, you can enjoy the occasional drink and still get a good night’s sleep. The key here is timing your alcohol consumption right. Aim to have your final alcoholic drink at least three to four hours before bed to give your body time to break down alcohol in your system before you go to sleep. We all react differently to alcohol, though, so some people may need even more time than this. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/) shows alcohol can impact your sleep even if you stop drinking six hours before bed. We’ve covered more on [when to stop drinking before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. And RISE can give you an exact time each day based on your circadian rhythm. *RISE users on iOS 1.202 and above can* [*set up their avoid late alcohol reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *and* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Get a Good Night’s Sleep Without a Nightcap For the average drinker, if you find yourself unable to fall asleep without a nightcap, it may be because you’ve developed a psychological dependence on it, you use alcohol to unwind before bed, or something else (like poor sleep hygiene or being out of sync with your circadian rhythm) is keeping you up. The RISE app can help you fall and stay asleep without a drink. RISE can tell you the best time to do 20+ sleep hygiene habits at times that make them the most effective for you. RISE can also predict your circadian rhythm, so you can sync up your sleep times to match for an easier time falling asleep. And if you do decide to drink every now and again, check RISE to find out when to stop to reduce the negative impact alcohol can have on your sleep. These simple habit reminders can make a big difference: “I’m sleeping better regardless of time asleep (we all know life happens) because it’ll give me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is…Invaluable tool, cannot overstate how great it is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And you might notice the difference in a matter of days — 80% of users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Can't Sleep Without Background Noise? Sleep MD Has 7 Reasons published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-without-background-noise domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can't Sleep Without Background Noise? Sleep MD Has 7 Reasons Published 2024-03-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can't Sleep Without Background Noise? Why & How to Sleep Without * You may not be able to sleep without background noise because of other disturbing noises that would make it harder to sleep if you didn’t drown them out, or because you have anxiety when you sleep in silence, a psychological dependence on sleeping with noise, or poor sleep hygiene. * Sleep without background noise by reducing disturbing noises, wearing earplugs, and managing your anxiety. * The RISE app can help you fall asleep faster and wake up less often — whether you listen to background noise or not — by helping you improve your sleep hygiene and get in sync with your body clock. A whirring ceiling fan, a white noise machine, a podcast, or the TV. Whatever it is, some of us just can’t sleep without background noise. But did you know noise at night can affect your sleep, energy levels, and health? The trick is using background noise wisely. Below, we’ll explain why you can’t sleep without background noise, how to sleep in silence, and how to sleep safely with noise. Plus, we’ll share how the RISE app can help you get a better night’s sleep — whatever you’re listening to. ## Advice From a Sleep Doctor “Background noise can mask noises like traffic or provide a distraction from anxious thoughts, both of which can keep you up. There’s not enough evidence to say whether it’s safe or not to sleep with background noise, but if you need it, try using a timer, so you don’t listen to noise all night,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Can’t I Sleep Without Background Noise? You may not be able to sleep without background noise because of disturbing noises (like traffic or neighbors) that could be keeping or waking you up, anxiety keeping you up when you try to sleep in silence, or you have psychological dependence on it. You may also sleep better with background noise due to the placebo effect helping you sleep better with noise, not being aware that you’re sleeping fine without it, attributing sleep improvements to background noise, or other sleep problems keeping you awake. Those are a lot of reasons, so here’s what we mean: * **Consistent background noise is masking disturbing noises:** Without a white noise machine or fan on, you might be able to hear more sleep-disturbing noises — known as peak noises — like traffic, noisy neighbors, or your [partner’s snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md). Listening to background noise in this way is known as auditory masking, and it can improve the sleep you would have otherwise gotten. * **You’re stressed or anxious:** Stress and anxiety may feel worse when you’re lying awake in silence. There’s nothing to distract you from ruminating (endless worrying). There’s also a theory that the fear of being alone could make it hard to sleep without background noise, but there’s not much research into that. When you sleep with background noise, especially something like the TV or a podcast, you might find it easier to relax and drift off. RISE users say stress and anxiety are their biggest hurdles to a good night’s sleep, so this could be a key factor contributing to sleep problems. * **You’re psychologically dependent on it:** If you put on some background noise every night before bed (maybe it’s something you’ve done since childhood), you might have developed a psychological dependence on it. When you try to sleep in silence, you might get anxious about not being able to sleep, and this anxiety keeps you up. You might also try to force and control sleep, known as sleep effort, and this can [exacerbate or perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). Putting on background noise may act as a cue, signaling to your brain that it’s time to sleep, without that cue, you might struggle to drift off as easily. * **The placebo effect:** Our minds are powerful things. Background noise may help you sleep better simply because you believe it will. * **You’re sleeping better than you think:** Our minds may be powerful, but they can’t always be trusted. You may feel like you get poor sleep without background noise, but that might not be true. You may have [paradoxical insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344385/), or sleep-state misconception, which is when you feel like your sleep problems are worse than they really are. * **False attribution:** You might drift off faster with music on, but it’s really down to the relaxing bedtime routine you do while listening to it. Or you might struggle to sleep when your sound machine breaks, but it’s because you stay up late on TikTok instead of doing your usual journaling with nature sounds. * **Something else is causing sleep problems:** Background noise — or the lack of it — may have nothing to do with your sleep problems. Poor sleep hygiene, being out of sync with your circadian rhythm (your body clock), medical conditions like high blood pressure or diabetes, or sleep disorders like insomnia and sleep apnea could be causing sleep loss. Background noise may just be masking a problem, or not making much of a difference at all. **We’ve covered other** [**reasons it can take you a long time to fall asleep**](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Why Can’t I Sleep in Silence? You may not be able to sleep in silence because of stress or anxiety. In total silence, there’s nothing to distract you from your thoughts and you may find yourself going over tomorrow’s to-do list or replaying an argument with your spouse. Try managing anxiety with breathing exercises, journaling, a brain dump (writing down everything you’re worried about or have to do the next day), and doing a relaxing bedtime routine to help you feel calm before you get into bed. **We’ve covered** [**what to do when you’re too stressed to sleep**](https://www.risescience.com/blog/too-stressed-to-sleep.md) **here.** ## How to Sleep Without Background Noise? Sleep without background noise by reducing disturbing noises, wearing ear plugs, managing anxiety, improving your sleep hygiene, syncing up with your circadian rhythm, doing a relaxing bedtime routine, and speaking to a doctor. Here’s more on how to start sleeping in silence — or as quiet as you can make it: * **Reduce disturbing noises:** If you usually use background noise to drown out a noisy environment, do what you can to reduce that disturbing noise. That could mean asking your partner to look into snoring treatments, investing in heavy curtains or better windows to block outside noise, or moving your bedroom to a quieter room in the house. * **Wear earplugs:** A quicker and cheaper fix is to wear earplugs. Look for earplugs rated to 32 decibels. These can block disruptive noise, but still allow you to hear your [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md). We recommend [these](https://www.amazon.com/dp/B005YUW7A2/). * **Make gradual changes:** Try gradually lowering the volume of your background noise each night instead of cutting it out abruptly. Make the switch to more calming background noises, like a relaxing playlist or nature sounds, over a stimulating TV drama. You can also play noises on a timer as you fall asleep, instead of all night long. * **Manage anxiety:** If you feel uncomfortable in complete silence or find you need background noise to relax, try anxiety management techniques such as journaling, breathing exercises, progressive muscle relaxation, or doing a brain dump. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing down tomorrow’s to-do list can help you fall asleep faster compared to writing down tasks you’ve already completed. Write your brain dump in RISE to get a reminder the next day of everything you wrote down. And RISE can guide you through breathing and relaxation exercises. We’ve covered more on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Do a relaxing bedtime routine:** This is helpful for anyone, anxiety or not. A relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) can ensure you crawl into bed calm and ready for sleep. Background noise — like listening to relaxing music or an episode of your favorite podcast — can be a part of your routine. You could listen as you get ready for bed and then switch it off when you’re ready to sleep. Just make sure what you’re listening to doesn’t end on a cliffhanger that revs you up or makes you listen long past bedtime. * **Improve your sleep hygiene:** Better sleep hygiene can help you fall asleep faster and wake up less often, so you don’t need to rely on background noise to drift off. Follow RISE’s 20+ sleep hygiene reminders, including when to have your final coffee, when to get and avoid bright light, and when to stop [drinking alcohol before bed](https://www.risescience.com/blog/cant-sleep-without-alcohol.md). * **Get in sync with your circadian rhythm:** RISE can predict your circadian rhythm each day and show you when your body naturally wants to wind down and sleep. Sync up with these times to an easier time drifting off in silence. * **Speak to a doctor:** A healthcare professional can test you for sleep disorders and physical and mental health conditions that could be making it hard to sleep. They can recommend the best treatments to help, so you’re solving the root cause of your sleep problems. * **Don’t panic — it may not be *that* bad for you:** Research is mixed on whether sleeping with background noise is bad for you. While silence is usually recommended, a soothing low-volume background noise may not be doing too much harm. But worrying about it may do more damage as this worry can start keeping you up. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app tells you when to do 20+ good sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## What’s the Best Noise to Sleep With? The best noise to sleep with may be silence, or as close as you can get to it. If you can’t sleep in silence, the second best noise to sleep with would be something calming and a sound that can mask disruptive noises. Try white noise, nature sounds, or relaxing music. “There’s some promising research into sounds like white noise, pink noise, and music for sleep, but there’s not enough evidence to recommend anything wholeheartedly,” says Dr. Wu. “My advice is to aim for silence and experiment with sleep sounds if silence isn’t possible for you.” RISE has sleep sounds you can play on a timer including: * White noise in the form of a fan or propeller plane * Pink noise in the form of the ocean or rainfall * Brown noise in the form of rain and thunder ![RISE app screenshot showing different background noises](/assets/67280e67446b1bc53db651c1_66edd7bfaa10399a9c65a55a_6522ed497b09c48d75fe12a7_RISE-soothing-sounds-player.webp) Listen to soothing background noise on the RISE app **Expert tip:** It’s unclear whether sleeping with sound playing all night long is damaging to your health. So, if you’re using background noise to fall asleep, consider playing it on a timer and listening to it on as low a volume as possible — noises above [47 decibels](https://www.mdpi.com/1660-4601/16/8/1390) may disturb sleep. Opt for the least disruptive background noise possible — that means ambient music over heavy metal, or white noise machine over an air conditioner or [leaving the TV playing](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) (the cold or light could cause trouble sleeping). **We’ve covered the** [**best sounds for sleep**](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) **here.** *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ## Is it Better to Sleep in Silence or With Noise? It may be better to sleep in silence than with noise. Traffic and ICU noise have been shown to be disruptive to sleep, but it’s not clear whether relaxing sounds would have the same effect. Some people may find it hard to sleep without noise — whether that’s due to anxiety or a noisy environment — so sleeping with background noise allows them to get more sleep than they would otherwise. For example, a [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021) found participants in noisy New York City fell asleep faster and woke up less often during the night when they slept with a white noise machine. In general, though, it’s recommended you keep your sleep environment below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. Experts usually recommend silence. More studies are needed, but [research](https://www.apa.org/monitor/2011/07-08/silence) shows long-term exposure to noise pollution may lead to higher blood pressure and heart attacks. [Noise](https://onlinelibrary.wiley.com/doi/abs/10.1111/nicc.12525) in intensive care units — so therefore, perhaps noisy neighborhoods or apartment buildings — can lead to anxiety and poorer sleep quality. And it’s thought our [ears may need downtime](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) to clear out metabolic waste and recover from the day. There isn’t a solid answer either way. A [2021 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1087079220301283) looked at 38 studies on white noise and sleep and concluded: “Conventional wisdom contends that continuous noise, such as so-called “white noise machines”, may improve sleep. After systematically reviewing published scientific literature, we conclude that the quality of evidence supporting this assertion is very low.” And a [2022 systematic review](https://jcsm.aasm.org/doi/abs/10.5664/jcsm.9860) looking at white noise, pink noise, and music for sleep concluded, “although there was no strong evidence to support use of auditory stimulation, none of the studies reported any adverse effects with short-term application of auditory stimulation during sleep.” So, as short-term listening may be okay, it may be best to only use noise when needed to get the best sleep — such as when trying to sleep on a noisy plane or when a neighbor’s throwing a party. Studies on noise and sleep are often small, short in duration, use self-reported data (which can be inaccurate), or are on people in hospital. So more research is needed. **We’ve covered more on whether** [**white noise can help you sleep**](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) **here.** **Expert tip:** Lower your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) for more energy.This is the amount of sleep you owe your body. The more sleep debt you have, the worse you’re going to feel and perform. Check RISE to see how much sleep debt you have and whether listening to background noise or sleeping in silence makes a difference. ![](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app calculates your daily sleep debt. Sleep debt is measured against how much sleep you genetically need — known as your [sleep need](https://www.risescience.com/blog/sleep-calculator.md). Don’t just assume this is [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md)! Among 1.95 million RISE users aged 24 and up, sleep needs ranged from five hours to 11 hours 30 minutes. Use RISE to find out how much sleep you need exactly. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Sleep Soundly — Whichever Sound You Choose If you can’t sleep without background noise, it may be because of disturbing environmental noises, anxiety, a psychological dependence, or another issue — like poor sleep hygiene or being out of sync with your circadian rhythm. Listen to better noises for sleep with RISE’s selection of soothing sounds you can play on a timer. RISE can also help you get better sleep — whether you decide to break the background noise habit or not. The app guides you through 20+ sleep hygiene habits and helps you sync up with your circadian rhythm, so you have an easier time falling asleep, whatever’s playing. Small sleep hygiene changes can make a big difference: “I’ve found success with this by just adjusting my sleep habits based on what this app is telling me, and there’s been a noticeable difference.” [Read the review](https://appfollow.io/app/564260/review/256085129?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it doesn’t take long — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Can't Sleep Without Benadryl? Sleep Doctor Explains Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-without-benadryl domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can't Sleep Without Benadryl? Sleep Doctor Explains Why Published 2024-03-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can't Sleep Without Benadryl? Reasons Why and How to Sleep Naturally * If you can’t sleep without Benadryl, it may be because allergies are disrupting your sleep, you’ve become physically or psychologically dependent on the drug, or other factors like poor sleep hygiene are keeping you up. * Fall asleep without Benadryl by treating allergies (if you have them), improving your sleep hygiene, and getting in sync with your body clock. * The RISE app can guide you through 20+ daily sleep hygiene habits and predict the timing of your body clock to help you sync up and drift off naturally. Benadryl is great when allergies have you sniffling and sneezing, but it’s not so great when you find yourself reaching for it to drift off night after night. If you can’t sleep without Benadryl, there may be more factors to blame than just your runny nose. But even if you have allergies, there are ways to fall and stay asleep without reaching for the drug. Below, we’ll explain why you can’t sleep without Benadryl, why Benadryl is bad for your sleep, and how you can use the RISE app to sleep without it — even when allergies hit. ## Advice From a Sleep Doctor “If you can’t sleep without taking Benadryl, it may be because allergy symptoms keep you up, or, if you’re taking Benadryl for the sleepiness effects, you may have become psychologically dependent on it and feel anxious when you don’t take it before bed. If you’re in the latter camp, try giving yourself plenty of time to unwind in the evenings and focusing on good sleep hygiene habits that’ll help you feel sleepy at bedtime," says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Can’t I Sleep Without Benadryl? You may not be able to sleep without Benadryl because you’ve got allergies, you’re physically or psychologically dependent on it, you’ve got rebound insomnia, or you’re sleeping better than you think without it. You may also be falsely attributing sleep improvements to Benadryl or something else (like poor sleep hygiene) is causing your sleep problems. Here’s why you may struggle to sleep when you don’t take Benadryl: * **You’ve got allergies or a cold:** Benadryl is an antihistamine that can reduce the symptoms of allergies or the common cold and make you feel drowsy, helping you fall and stay asleep. If you don’t take it, you may find yourself sneezing, wheezing, and itching late into the night. * **You’re physically dependent on it:** You may have developed a physical dependence on Benadryl. This can happen when you become tolerant to the effects and experience withdrawal symptoms when you stop. [Research](https://www.tandfonline.com/doi/abs/10.1080/15504260802620269) suggests this can happen in some people with mental health conditions, those who take high doses of Benadryl, or those with a [history of addiction](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0032-1332949). Withdrawal symptoms like nausea, sweating, and an increased heart rate can make it hard to sleep, too. * **You’re psychologically dependent on it:** If Benadryl helps you drift off, you might get anxious when you crawl into bed without taking it. This anxiety can keep you up, not the fact you haven’t taken Benadryl. RISE users say stress and anxiety are their biggest sleep challenges! When you don’t take the drug, sleep effort might keep you awake, too. This is when you try to control and force sleep, and it can [cause or perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). * **You’ve got rebound insomnia:** A [2015 systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4805417/) found diphenhydramine (the active ingredient in Benadryl and [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) such as Advil PM, Excedrin PM, Tylenol PM, and Zzzquil) may cause rebound insomnia when you stop taking it. This is when your sleep problems get worse than they were before you started taking the drug. * **You’re sleeping better than you think:** It may feel like you get less sleep when you don’t take Benadryl, but that may not be the case. You may have [paradoxical insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344385/), or sleep-state misconception, which is when you feel like your sleep problems are worse than they really are. This can be especially true if allergies aren’t keeping you up and you’re taking Benadryl for the drowsiness effects. The 2015 review we mentioned above found “limited beneficial effects of diphenhydramine on sleep,” so it may not be helping you much to begin with or it may only help your sleep due to the placebo effect — you believe it helps you sleep, so it does. * **False attribution:** You might sleep better when you take Benadryl, but it’s actually due to other factors, like taking more time to unwind before bed that night. On the flip side, you might feel like you can’t sleep without Benadryl, but again, other factors are to blame. Perhaps you have a glass of wine when you don’t take it, for example, and the [alcohol disrupts your sleep](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md). * **Something else is causing sleep problems:** Similarly, you might not be able to sleep without Benadryl, but that’s because the drug is masking a sleep problem. You might have poor sleep hygiene, be out of sync with your circadian rhythm (your body clock), have a medical condition like high blood pressure or diabetes, or a sleep disorder like insomnia or sleep apnea. Benadryl is a sedative, so it might temporarily override one too many cups of coffee, for example. **We’ve covered more** [**reasons you can’t sleep**](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Is It Bad to Take Benadryl to Sleep? Yes, it can be bad to take Benadryl to sleep if you’re using it as a sleep aid to fall asleep when you don’t have allergies or you’re using it every night. It may *not* necessarily be bad to take Benadryl to sleep if you take it in the short term when allergy symptoms are disrupting your sleep. You’ll still need to weigh up the pros and cons, though. Allergies can cause sleep loss and poor sleep, but Benadryl doesn’t guarantee good sleep. And there isn’t much research looking into which one is most disruptive. ### Why Can Benadryl Be Bad for Sleep? Benadryl contains the active ingredient diphenhydramine, which can make you feel drowsy. This may sound like a good thing before bed, but the sedating effect causes what scientists call manufactured sleep or pharmacologically-induced sleep — not natural, healthy sleep. Manufactured sleep may may not be as restorative as natural sleep, and your sleep stages may look different — for example, some medications suppress rapid-eye-movement (REM) sleep, which is needed for creativity, learning, and memory consolidation. Benadryl may also affect how you perform the next day. A [2012 study](https://pubmed.ncbi.nlm.nih.gov/22806823/) found diphenhydramine can cause next-day sleepiness and impaired psychomotor performance (think slowed reaction times and accuracy) when taken before bed. If you’re sleepy the next day, you might [drink more coffee](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) or skip your workout, and this could make it harder to sleep that night. Although [allergies can make you tired](https://www.risescience.com/blog/can-allergies-make-you-tired.md), too. Beyond sleepiness, Benadryl can cause side effects like: * Dizziness * Constipation * Dry mouth * Headache * Loss of appetite These potential side effects can make it harder to get enough sleep. Benadryl may also come with the risk of serious health issues, so it’s not something you want to rely on night after night. Diphenhydramine has been linked with an increased risk of [cognitive decline](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/649062) in older adults. And it’s an anticholinergic drug, and these drugs have been linked to an [increased risk of dementia](https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2091745). And [histamine](https://pubmed.ncbi.nlm.nih.gov/20851648/) plays a role in regulating your sleep-wake cycle, so taking antihistamines — like Benadryl — may disrupt your sleep-wake cycle, which can lead to sleep problems, low energy, and health issues. You may also develop a tolerance to Benadryl, so, health issues aside, it’s not a long-term solution. This can happen fast, too. One [small study](https://pubmed.ncbi.nlm.nih.gov/12352276/) looked at 15 healthy men who took either a placebo or 50 milligrams of diphenhydramine twice a day for four days. The men were more sleepy taking diphenhydramine on day one, but by day four, sleepiness was the same whether they took diphenhydramine or the placebo. If you’re using Benadryl for insomnia, the [American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.6470) doesn’t recommend diphenhydramine for insomnia. The ASSM guidelines say the overall evidence for diphenhydramine (50 mg) is "weakly against its effectiveness for improving sleep onset and total sleep time." If you’re taking it for allergies, overusing diphenhydramine decongestants can actually make congestion worse — which won’t do your sleep any favors! **Learn** [**how to sleep with a stuffy nose**](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) **here.** **Expert tip:** Keep an eye on your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). This is the amount of sleep you owe your body. The more sleep debt you have, the worse you’ll feel and perform day to day. RISE keeps track of how much sleep debt you have, so you can see if allergies or taking Benadryl are making a difference. Sleep debt is compared to your sleep need — how much sleep you genetically need. This number is unique for everyone. When we looked at 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Is It Bad to Take Benadryl Every Night to Sleep? Yes, it can be bad to take Benadryl every night to sleep. Benadryl is designed as a short-term allergy medication, not a sleep aid you should take night after night. Even if you have allergies, Benadryl can cause manufactured sleep, next-day sleepiness and performance impairments, and potentially dementia, so consider other allergy treatments. ### Is Benadryl Addictive as a Sleep Aid? It’s not clear whether Benadryl is addictive. There are [studies](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0032-1332949) suggesting Benadryl can be addictive, but more research is needed. Even if Benadryl isn’t physiologically addictive, it can be habit-forming if you rely on it every night to fall asleep. And you can build a physical dependence and tolerance to Benadryl, so you may need to take more and more of it to get the same effects. ### Long-Term Use of Benadryl for Sleep There’s not a lot of research into the long-term use of Benadryl for sleep, but it may increase your odds of serious health conditions like dementia. And as you can develop a tolerance to it, it may not be helping your sleep much in the long run. Benadryl isn’t designed for sleep, but if you’re taking it for allergies, it’s usually recommended you take it for one to two weeks. ## What Happens When You Stop Taking Benadryl for Sleep? When you stop taking Benadryl for sleep, you may experience rebound insomnia, or worse sleep problems than before you started taking the drug. You may also experience withdrawal side effects, such as nausea, sweating, and an increased heart rate. While there are no health risks to going cold turkey, you can reduce the severity and likelihood of withdrawal symptoms by slowly tapering off Benadryl. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Sleep Without Benadryl? You can sleep without Benadryl by treating allergies, improving your sleep hygiene, getting in sync with your circadian rhythm, doing a relaxing bedtime routine, and speaking to a doctor. Here’s what to do: * **Treat allergies:** You can treat allergies without Benadryl. Try sleeping on your side or with your head elevated, doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) to decongest your nose, or using a HEPA air filter. And don’t panic if you need to turn to allergy meds in the short term. We’ve covered [more on how to sleep with allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) here. * **Improve your sleep hygiene:** These are the daily habits that can help you fall asleep faster and wake up less often. RISE can tell you when to do 20+ sleep hygiene habits, including when to drink your final coffee of the day, when to finish up dinner, and when to get and avoid bright light. * **Get in sync with your circadian rhythm:** Check RISE to see when your body naturally wants to go to sleep. Look out for your Melatonin Window in the app, you’ll have an easier time falling asleep naturally if you head to bed at this time. * **Do a relaxing bedtime routine:** If you feel anxious when you try to sleep without Benadryl, prioritize plenty of time for a relaxing bedtime routine. If you do have allergies, stress and anxiety can make allergy symptoms worse. A [2022 study](https://onlinelibrary.wiley.com/doi/abs/10.1002/lary.30318) found allergic rhinitis (cold symptoms from allergies) was linked to anxiety and depression. Another [study](https://www.annallergy.org/article/S1081-1206(13)00492-4/fulltext) found, “individuals with persistent emotional stress have more frequent allergy flares.” Try reading, journaling, doing yoga, listening to relaxing music, or taking a warm shower or bath — bonus: the steam can help with decongestion. * **Speak to a doctor:** If you have chronic allergies, a healthcare professional can recommend the best treatment for you. If you’re taking Benadryl as a sleep aid, they can check for sleep disorders or medical conditions that could be behind your trouble sleeping and treat the root cause. For example, if your sleep problems are classified as insomnia, they may recommend cognitive behavioral therapy for insomnia (CBT-I), which is a [first-line treatment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481424/) for the sleep disorder. If needed, they may prescribe a more precise antihistamine for sleep problems, like hydroxyzine, or an alternative sleeping pill. A doctor can also suggest a taper schedule to slowly reduce the dose of Benadryl you take, rather than quitting cold turkey. **Turning to Benadryl for the sleepiness effects? We’ve covered** [**how to sleep without sleeping pills**](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app tells you when to do 20+ healthy sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## You Don’t Need Benadryl to Sleep It can feel like you can’t sleep without Benadryl if you have allergies or you’ve become physically or physiologically dependent on it to drift off. To sleep soundly without turning to Benadryl, try treating allergies with other (potentially drug-free) methods, improving your sleep hygiene, and syncing up with your circadian rhythm. The RISE app can help with those last two. RISE sends you personalized reminders for when to do 20+ sleep hygiene habits and predicts the timing of your circadian rhythm each day to make syncing up second nature. Small lifestyle changes can make a big difference: “Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously…I now sleep better than ever and feel so much more productive throughout the day. Thank you RISE!” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). This user isn’t the only one — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Why You Can’t Sleep Without Melatonin and What to Do Instead published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-without-melatonin domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why You Can’t Sleep Without Melatonin and What to Do Instead Updated 2023-12-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can’t Sleep Without Melatonin? Here's Why & What to Do * You may not be able to sleep without melatonin due to being psychologically dependent on it, the placebo effect making you sleep better on melatonin, or because of poor sleep hygiene. * Fall asleep without melatonin by improving your sleep hygiene. This will help your body make all the melatonin it needs. * The [RISE app](https://app.adjust.com/oha9msp) can help you fall asleep naturally by guiding you through 20+ sleep hygiene habits and predicting the time of night when your natural rate of melatonin production is at its highest, so you go to bed when your body’s primed to fall and stay asleep. Sleep like a baby with melatonin, but lay awake all night when you don’t take it? There are a few reasons and — luckily — there are science-backed solutions to help you sleep without popping a single pill. Below, we dive into why you can’t sleep without melatonin and how the RISE app can help you boost your natural melatonin levels and head to bed at the best time to harness them. ## Advice From a Sleep Doctor “Melatonin isn’t addictive, but you can become psychologically dependent on it," says Dr. Chester Wu. "And when you try to sleep without melatonin, the worry and stress around sleep can keep you awake. But you can change this. Making tweaks to your daily activities, taking time to unwind before bed, and trusting you can sleep without melatonin can help you fall asleep naturally without any supplements at all.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Can’t I Sleep Without Melatonin? There are many possible reasons you can’t sleep without melatonin. ### The Placebo Effect Because melatonin doesn’t force your body to sleep like a traditional sleep aid, taking melatonin may not actually be making you physically more drowsy. Instead, you may sleep better when you take it because of the placebo effect. The placebo effect means melatonin may help you sleep, but only because you believe it will. You’ve probably seen advertising claims or heard raving reviews from friends. You therefore trick yourself into thinking you can’t sleep without it. Despite its ubiquity and renown as a sleep aid, melatonin works best when used as a *chronobiotic*, or something that changes the timing of your circadian rhythm, or body clock (more on this soon). If you take melatonin right before bed or in the middle of the night, it probably won’t physically help you sleep. It could even push back your body clock and your next night of sleep. You may also be taking a poor-quality supplement with not as much melatonin as advertised. The US Food and Drug Administration (FDA) classes melatonin as a dietary supplement, so it’s not well regulated. Melatonin is generally recommended for short-term use only, but you may have been taking it for a while. If so, there’s [evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3853526/) suggesting melatonin use may not improve your sleep long term (although more research is needed here as some studies show it can). [Taken at the right time](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md), melatonin can help you fall asleep faster and get more sleep, but not by much. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/pdf/pone.0063773.pdf) shows melatonin can help people with sleep disorders fall asleep *seven* minutes faster than a placebo and get just *eight* minutes more sleep overall. And some [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/) states melatonin may not be that effective for jet lag, insomnia, adjusting to shift work, or to fall and stay asleep — you’re probably taking it for one of these reasons. **You can learn more about** [**why melatonin doesn’t work for you**](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### You’re Psychologically Dependent on Melatonin [Melatonin isn’t thought to be addictive](https://www.risescience.com/blog/is-melatonin-addictive.md) and there’s no [evidence](https://pubmed.ncbi.nlm.nih.gov/9062869/) your body will stop producing natural melatonin if you take supplements (although, again, more research is needed). But you may develop a psychological dependence on melatonin to fall asleep (similar to the placebo effect). When you try to sleep without it, worry and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) about sleeping without melatonin or sleeplessness in general may, ironically, keep you awake. It’s a common problem. RISE users say stress and anxiety are the biggest barriers to getting a good night’s sleep. Sleep effort — when you try to control sleep — can make it harder to fall asleep and even [cause and perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). So if you skip melatonin and then put a lot of pressure on yourself to fall asleep or doubt whether you’ll be able to sleep, you may not succeed. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, agrees. “If you’re not able to sleep without melatonin, you may have developed a psychological dependence. Now that you believe you can’t sleep without taking it, you’ve erected a psychological barrier to actually getting sleep.” But there’s hope! Zeitzer adds, “You definitely can sleep without taking melatonin!” More on how to sleep without melatonin soon. **We’ve covered what to do if you’re** [**too stressed to sleep**](https://www.risescience.com/blog/too-stressed-to-sleep.md) **here.** ### You’ve Got Rebound Insomnia Rebound insomnia is insomnia that happens when you stop taking a sleep aid. Although it’s usually associated with prescription [sleeping pills](https://www.risescience.com/blog/sleep-aids.md) like benzodiazepines, you may experience it if you’ve been taking large doses of melatonin. This can happen if you’ve been taking what scientists call supraphysiological doses — or doses larger than your body naturally makes. This would be anything more than 0.5 milligrams, but you may be more at risk if you’ve been taking 5-milligram doses of melatonin. **We’ve covered whether** [**you can take melatonin every night**](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) **here (spoiler: experts don’t generally recommend it).** ### You’ve Got Poor Sleep Hygiene Sleep hygiene is the set of daily habits that can help or hurt your sleep. If you’ve got poor sleep hygiene, you may struggle to fall asleep and [wake up often in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). Poor sleep hygiene habits that impact when and [how much melatonin your body makes](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) include: * Getting too much bright light before bed * Sleeping in a bedroom that’s too bright, noisy, or warm * Drinking alcohol or coffee, having a large meal, or doing vigorous exercise too close to bedtime * Having an irregular sleep schedule Melatonin supplements *may* help you drift off if you have poor sleep hygiene. Your sleep hygiene habits may also worsen when you stop taking melatonin. You might turn to alcohol to feel drowsy instead or have an extra coffee to get you through the day after a sleepless night. ### You’re Getting Too Much Light Exposure Before Bed This part of poor sleep hygiene deserves a shout-out. Light suppresses melatonin production. So if you’re spending [time on screens](https://www.risescience.com/blog/screens-before-bed.md) or in bright artificial lighting before bed your natural melatonin levels may be lowered. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/) shows exposure to room light before bed suppresses melatonin and shortens production by about 90 minutes compared to dim light exposure. Room light exposure during your normal sleep hours can suppress melatonin by more than 50%! ### You’re Drinking Alcohol Close to Bedtime Alcohol also suppresses melatonin production. In one [study](https://pubmed.ncbi.nlm.nih.gov/17612945/), participants drank a moderate dose of alcohol one hour before bed. Melatonin levels were down 15% two hours and 20 minutes later. Three hours 10 minutes later, they were down 19%. **Heads-up:** A moderate dose in this study was equivalent to almost three standard drinks for men and about 2.5 standard drinks for women weighing about 154 pounds. **You can learn more about** [**how alcohol affects sleep**](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) **here.** ### False Attribution You might get a good night’s sleep when you take melatonin, but the good sleep is actually down to other behaviors you’ve done that day — maybe you skipped your [afternoon coffee](https://www.risescience.com/blog/how-long-does-caffeine-last.md) or hit the gym. Or you stop taking melatonin and can’t sleep, so take it again a few nights later and sleep like a baby. But you might have slept well that night anyway as you’ve built up [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) (the sleep you owe your body) from the sleepless nights. **You can learn more about** [**what sleep debt is**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** **Expert tip:** RISE can work out how much debt you have. To do that, it first works out how much sleep you need as it’s not [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) for everyone. To prove that point, we looked at how much sleep 1.95 million RISE users aged 24 and up needed. It ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ### You’re Out of Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your internal clock. It runs on a roughly 24-hour cycle and dictates when you sleep and wake up. Melatonin supplements can change the timing of your circadian rhythm, shifting it earlier or later, and therefore helping you fall asleep when you usually wouldn’t. If you’re out of sync with your circadian rhythm and try to sleep without melatonin, you may find it hard to drift off. You might be out of sync with your circadian rhythm if: * You’ve got an irregular sleep schedule (you’re not alone, [about 87%](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) of us do) * You work night shifts or rotating shifts * You’re fighting against your chronotype (like a night owl trying to sleep early) * You’ve crossed time zones and are battling [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) ### You’re Sleeping More and Better Than You Think Without Melatonin Your brain may be playing tricks on you here, too. When you sleep without melatonin, you may think you’re getting less sleep or worse sleep than you really are. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4522315/) on veterans with PTSD — a group you’d imagine get awful sleep — found participants underestimated their total sleep times and sleep efficiency (time spent in bed sleeping), and overestimated sleep latency (how long it takes to fall asleep). This is known as [paradoxical insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344385/), or sleep-state misperception, which is when it feels like your sleep problems are much worse than they are. A [2021 study](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep has a bigger impact on fatigue than sleep duration. And ruminating about fatigue and insomnia symptoms can lead to more fatigue. So you may feel more tired when you don’t use melatonin simply because you think you get worse sleep without it. ### You’ve Got a Sleep Disorder Sleep issues can mess with your nights, leading to [restless sleep](https://www.risescience.com/blog/restless-sleep.md) and daytime drowsiness. Sleep disorders include: * Insomnia * Sleep apnea * Restless leg syndrome * Narcolepsy Melatonin may not fix these sleep problems, but it may make you feel like you're sleeping better. [Research](https://pubmed.ncbi.nlm.nih.gov/12790159/) shows melatonin may not be an effective treatment for insomnia, but a [2020 study](https://academic.oup.com/abm/article/54/2/94/5561483) found a placebo treatment can be effective at reducing insomnia severity and fatigue. So the placebo effect when taking melatonin may help you relax and drift off. ### You’ve Got a Medical Condition A medical condition may make it harder to get enough sleep. Medical conditions that disrupt sleep include: * High blood pressure * Diabetes * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * Hypothyroidism * Anxiety * Depression * [Allergies](https://www.risescience.com/blog/can-allergies-make-you-tired.md) * Nutritional deficiencies * [COVID](https://www.risescience.com/blog/covid-insomnia.md) * Anemia * [Leg cramps](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) Hormone fluctuations can also make it harder to sleep. This can happen when you’re: * On or just before your [period](https://www.risescience.com/blog/insomnia-before-period.md) * [Pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * Going through perimenopause or [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) Some medications can make it harder to sleep or cause sleepiness, including: * Antidepressants * ADHD drugs * Antihistamines Again, melatonin won’t fix these health problems, but the placebo effect could help you drift off if they’re causing some disruption. Melatonin may help with age-related sleep problems, though. Melatonin levels are lower in older adults and [2022 research](https://onlinelibrary.wiley.com/doi/10.1111/jpi.12801) shows melatonin supplements can increase sleep duration in those over 55. ## How to Sleep Without Melatonin? You ***can*** sleep without melatonin. Here’s how: ### Go to Bed During Your Melatonin Window There’s a time of night when your body’s rate of melatonin production is at its highest. We call this your Melatonin Window in the RISE app. Head to bed during this roughly one-hour window of time to make the most of your body’s natural melatonin. RISE predicts your Melatonin Window each night. Users say sticking to this suggested bedtime helps them drift off without outside help. “If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs without any additional sleep aids, supplements, or medications. I am blown away by the accuracy and effectiveness of RISE.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing your melatonin window](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app tells you the best time to go to sleep. *RISE users on iOS 1.202 and above can* [*set up a reminder to check their Melatonin Window here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Get in Sync With Your Circadian Rhythm Syncing up with your circadian rhythm can help you feel sleepy at bedtime — no melatonin needed. Heading to bed during your Melatonin Window is just one part of this. You can also sync up by: * Waking up at the same time each morning * Eating your meals are roughly the same times and during the day Sounds complicated, but RISE makes it easy. The app predicts the timing of your circadian rhythm each day so you can see when your body naturally wants to wake up and go to sleep. **Learn more on** [**why it matters what time you sleep**](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md) **here.** ### Avoid Bright Light 90 Minutes Before Bed Make sure light isn’t getting in the way of your natural melatonin production. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). **Expert tip:** [Light therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671327/) might be more effective than melatonin for night shift workers trying to sleep. ### Avoid Alcohol Three to Four Hours Before Bed Just like with light, make sure alcohol doesn't dampen your natural melatonin. Avoid alcohol three to four hours before bed to stop it from disrupting your sleep. RISE can give you an exact time based on your circadian rhythm each day. **We’ve covered more on** [**how long before bed you should stop drinking alcohol**](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) **here.** ### Do a Relaxing Bedtime Routine Remember, stress and anxiety can keep you up, and you might be feeling extra anxious if you’re not taking melatonin. A calming bedtime routine can help you wind down and create positive associations with sleep. Try: * Taking a warm bath or shower * Reading * Listening to calming music or a podcast * Doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) or meditating * Practicing yoga or [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) * Journaling **We’ve covered more ideas for** [**bedtime routines for adults**](https://www.risescience.com/blog/bedtime-routine.md) **here.** ### Improve Your Sleep Hygiene Your body can make all the melatonin it needs. Practicing good sleep hygiene can help that happen and make sure nothing else gets in the way of sleep. Here’s what to do: * Keep a regular sleep schedule, even on weekends * Get out in bright light first thing each morning to regulate your circadian rhythm * Spend as much time in daylight as you can during the day to mitigate the melatonin-inhibiting effect of late light * Exercise, but [avoid intense workouts within an hour of bedtime](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) * Avoid caffeine, large meals, and alcohol too close to bedtime * Make sure your bedroom is cool, dark, quiet and comfortable * Avoid taking long naps or naps close to bedtime (we found the average nap length among RISE users is a whopping 1 hour 40 minutes! Try taking a 10-minute power nap to boost energy instead). Sleep hygiene is scientifically proven to help you fall and stay asleep and is very likely to work better for you than melatonin. Improving your sleep hygiene and then trusting it’ll work can help you sleep soundly without popping a pill. ‍ To make it even more effective, RISE can tell you when to do 20+ sleep hygiene habits at the ideal time for you each day. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Speak to a Doctor About Sleep Disorders and Medical Conditions If you think a sleep disorder or medical condition is making it harder to sleep (with or without melatonin), speak to your healthcare provider. They can recommend the best treatment options, or if melatonin is right for you, they can recommend the best dosage. ### Speak to a Doctor About Tapering Off Melatonin If you’ve been taking large doses of melatonin — Dr. Wu says this would be 10 mg or more — consider slowly reducing how much you take instead of going cold turkey. There’s no evidence of physical withdrawal symptoms when it comes to melatonin, so you can go cold turkey if you like. But slowly tapering off may reduce your risk of rebound insomnia. Speak to a doctor about a personalized taper schedule. If you’re going it alone, taper off over a couple of weeks and don’t cut time-release pills in half. This can lead to having more melatonin in your system at once, not less. Make a plan for how you’re going to slowly reduce your melatonin supplements (such as by taking one every other day for a week at first). And make this plan during the day, not right before bed when you’re trying to sleep. Finally, avoid the temptation to take melatonin “as needed.” If you feel like you can’t sleep without melatonin, you’ll likely always want to take it and this additional sleep effort could keep you up. ### Do a Sleep Reset Remember, you can’t force sleep and trying to force it may make it harder to get. If you can’t sleep after 20 minutes, do a sleep reset. Get out of bed and do a relaxing low-lit activity, like reading or folding laundry. Avoid looking at clocks or screens and only get back in bed when you feel sleepy. Think of this time as bonus me-time and don’t panic about being awake. **We’ve covered more on** [**what to do if you can’t sleep**](https://www.risescience.com/blog/what-to-do-when-you-cant-sleep.md) **here.** [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ One night of bad sleep won’t make or break your health or performance. RISE measures your sleep debt over 14 nights, so you can focus on keeping it low overall instead of fixating on every minute of missed sleep. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Does Melatonin Work? Melatonin is a hormone made in the [pineal gland](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/) in your brain. It helps to prime your body for sleep and keep your sleep-wake cycle in check. ![Melatonin levels over 24 hours](/assets/672427f1f9a58d82198495c3_66edd7a1aa10399a9c65a282_65542aed49a866201dac5768_melatonin-graph-2mu09az_result.webp) Caption: Melatonin levels over 24 hours. Source:[https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/](https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/) Melatonin supplements don’t knock you out like other sleep aids. They work best when you take them to change the timing of your circadian rhythm, like when: * Overcoming jet lag * Adjusting to shift work * Shifting your sleep schedule You can learn more about [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here. ## What is a Good Alternative to Melatonin? The best alternative to melatonin isn’t another [over-the-counter sleep aid](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md). They come with risks and potential side effects, they’re also not designed for long-term use, and they can cause more sleep problems like rebound insomnia or next-day fatigue (known as the hangover effect). Most healthy people don’t need a sleep aid at all, so a good alternative to melatonin is sleep hygiene, which is proven to help you fall and stay asleep. For those with sleep disorders, sleep hygiene can help alongside treatments like cognitive behavioral therapy for insomnia (CBT-I) or [weight loss for sleep apnea](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) if needed. **Heads-up:** The [American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.6470) says the evidence that many sleep aids can help chronic insomnia is weak. Talk to a sleep specialist or your doctor for personalized advice. Want to scratch the itch of taking *something* before bed? Reach for chamomile tea instead of melatonin. Dr. Chester Wu recommends chamomile tea to his patients. Although there’s not enough evidence proving it’ll improve sleep, chamomile tea doesn’t appear to have any downsides and it may help you relax and drift off. There’s also not much evidence behind sleep supplements like L-theanine, magnesium, valerian root, GABA, and lavender, but they may be better alternatives than melatonin. Again, for healthy sleepers, sleep hygiene is your best bet! ## Fall Asleep Without Melatonin You may be struggling to sleep without melatonin because you’re psychologically dependent on the supplement, the placebo effect is making you sleep better, or because you’ve got poor sleep hygiene. Luckily, for most of us, it is possible to sleep without taking anything. Try improving your sleep hygiene (including avoiding light and alcohol before bed to boost melatonin) and trusting it’ll help you get the sleep you need. The RISE app makes sleep hygiene second nature. The app will tell you when to do 20+ healthy sleep habits at the right time for you. And it’ll tell you when you can make the most of your natural melatonin supply by heading to bed during your Melatonin Window. You could be falling asleep without melatonin in no time — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Can't Sleep Without the TV On? 7 Reasons Why and How to Stop published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-sleep-without-the-tv-on domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can't Sleep Without the TV On? 7 Reasons Why and How to Stop Published 2024-03-05 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Can't Sleep Without the TV On: Why & How to Stop * You may not be able to sleep without the TV on because you’ve developed a psychological dependence on it, you use it to soothe anxiety before bed, because the noise drowns out other more disturbing noises, or because something else is causing sleep problems. * Sleeping with the TV on isn’t great for sleep, though. You can wean yourself off by listening to a white noise machine or relaxing music instead, managing anxiety with breathing exercises and other techniques, and improving your sleep hygiene, so you fall asleep faster and wake up less often. * The RISE app can make improving your sleep hygiene easy. It guides you through 20+ sleep hygiene habits each day at the time that makes them more effective for you. Drifting off to the sound of *Friends* reruns or the latest Netflix documentary may sound like a relaxing way to fall asleep. But sleeping with the TV on can cause sleep disruption, even if it feels like you’re sleeping fine. While tricky, it is a habit you can break and there are healthier swaps to make. Below, we’ll cover why you can’t sleep without the TV on, why it’s a bad thing, and how you can learn to drift off without the TV. Plus, we’ll cover how the RISE app can help you get a good night’s sleep as you slowly wean yourself off using the TV as a sleep aid — and beyond. ## Advice From a Sleep Doctor “From the research we have on screens, light, and noise at night, I wouldn’t recommend sleeping with the TV on. “If you find it comforting, try listening to relaxing music or white noise instead,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## Why Can’t I Sleep Without the TV On? The main reasons you may not be able to sleep without the TV on are because you’ve become psychologically dependent on it, you have anxiety and you find it relaxes you enough to drift off, or the noise of the TV drowns out more disturbing sounds, like traffic. Here’s more on why may you need the TV on to fall asleep: * **You’ve become psychologically dependent on it:** You may be so used to sleeping with the TV on that when you try to sleep without it you get anxious and this anxiety keeps you up. This might happen if you’ve been falling asleep to the sound of the TV for years — or even since childhood. On the other hand, you might try to force or control sleep (known as sleep effort) when you try to drift off without the TV, and this sleep effort can [exacerbate or perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). * **You’re stressed or anxious:** RISE users say [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and anxiety are their biggest barriers to sleep. If you’re feeling anxious, a familiar TV show can be comforting or a new show can provide a distraction to help you relax and drift off. If you don’t like sleeping in darkness, having your room lit by the flickering TV can be soothing, or you may just use the TV for the [background noise](https://www.risescience.com/blog/cant-sleep-without-background-noise.md), as sleeping in silence could leave you ruminating (endlessly worrying) late into the night. * **The noise drowns out more disturbing sounds:** The noise of your favorite sitcom is certainly more relaxing than honking traffic, barking dogs, and noisy neighbors. You may use the TV for auditory masking to drown out these so-called “peak noises.” A constant TV noise can reduce the difference between background noise and peak noise, so you’re less likely to be woken up by these intermittent sound. * **The placebo effect:** You may sleep better with the TV on simply because you believe it helps. If you’ve been sleeping with the TV on for years, this can be a hard connection to break. * **You’re sleeping better than you think:** Your sleep without the TV may not feel great, but you could be sleeping much better than you think. You may have [paradoxical insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344385/), or sleep-state misconception, when you feel like your sleep problems are worse than they really are. * **False attribution:** It’s hard to pinpoint what exactly causes our sleep problems. You might fall asleep faster with the TV on one night, but it’s really because you had less caffeine that day. On the flip side, you might struggle to sleep when you don’t switch on the TV, but that’s because, instead of watching TV, you worked late on a stressful work project. * **Something else is causing sleep problems:** Similar to the above, your sleep problems may have nothing to do with not turning on the TV. Poor sleep hygiene, being out of sync with your circadian rhythm (your internal clock), a sleep disorder, or a medical condition could be messing with your sleep. It may just feel like the TV is helping, potentially due to the placebo effect. Unfortunately, the sleep deprivation sleeping the TV on can cause (more on that soon) may make some problems — like anxiety or medical conditions — worse, leading to a vicious cycle. **We cover more** [**reasons it takes you a long time to fall asleep**](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Is It Bad to Sleep With the TV On? Yes, it can be bad to sleep with the TV on. The light, noise, and stimulating content can make it harder to fall asleep or they can wake you up in the middle of the night and make it harder to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). Blue light from your TV screen can suppress melatonin production and push back your circadian rhythm, messing up your sleep cycle. The TV may affect your sleep — and therefore energy levels, health, and performance — without you even realizing it. And with the TV on, you’re more likely to stay up past bedtime binge-watching your current Netflix favorite or as a form of [revenge bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md) to get more me-time after a long day. Plus, it’s not great to be reliant on something to sleep. If your TV stops working one day, you don’t want to be left with a sleepless night. More research is needed, though. Many studies look at the impact of noise and light on sleep, or the impact of electronic devices — like TVs and smartphones — during the day or before bed, not while sleeping. So it’s unclear how much the TV specifically impacts sleep. The research we have, however, doesn’t bode well for your TV. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31180469/) on almost 44,000 women found artificial light at night was associated with higher odds of obesity. That included sleeping with a light or TV on in the room, but also a small night light in the room or a light on outside the room. Compared to sleeping in darkness, sleeping with the TV or a light on in the room was linked to gaining 11 pounds or more. A [2023 study](https://www.nature.com/articles/s44220-023-00135-8) found greater nighttime light exposure was linked to an increased risk of several mental health issues, including depression, anxiety, and a poorer mood. And [2022 research](https://www.pnas.org/doi/10.1073/pnas.2113290119) shows light exposure during sleep can lead to a reduced amount of time in [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and rapid-eye-movement sleep ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) sleep). It’s not just light exposure, though. [Research](https://www.apa.org/monitor/2011/07-08/silence) shows long-term exposure to noise pollution may lead to high blood pressure and even heart attacks. This is in the form of environmental and ambient noise, so it’s not clear whether noise from your TV would be as harmful. Experts recommend making your bedroom as dark and quiet as possible for the best sleep, and doing relaxing activities before bed — a riveting TV drama may not cut it. It may not be all bad, though. If you’re using the TV to soothe anxiety or drown out disturbing noises, it may help you get more sleep than you would otherwise. But that doesn’t mean we recommend it — there are many better ways to unwind and drown out noises that don’t come with the downsides that having the TV on does. **We’ve covered more on how** [**screens before bed**](https://www.risescience.com/blog/screens-before-bed.md) **affect your sleep here.** **Expert tip:** Keep an eye on your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). Sleep debt is the running total of the hours of sleep you owe your body. The more sleep debt you have, the worse you’re going to feel and function. As it’s tricky to know whether you’re really getting enough sleep, you can check your sleep debt to see if sleeping with the TV on causes it to go up or down. RISE works out how much sleep debt you have each day, and helps you lower it for more energy. RISE also works out how much sleep you need. This is known as your sleep need and it’s unique to you. For example, looking at 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The sleep needs of RISE users. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Sleep Without the TV On? You can sleep without the TV on by managing anxiety, making healthy swaps to less disturbing sleep aids, slowly weaning yourself off, reducing disturbing noises, doing a relaxing bedtime routine, improving your sleep hygiene, getting in sync with your circadian rhythm, and speaking to a doctor. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Here’s what to do: * **Manage anxiety:** If you fall asleep with the TV on because it makes you feel safe and relaxed, or you feel anxious without it, try relaxing and managing anxiety in other ways. You could read, journal, do yoga, and work out during the day to feel better come evening. Try doing a brain dump before bed (writing down your worries or tomorrow’s to-do list — writing a [to-do list](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) has been shown to help you fall asleep faster). Breathing exercises or progressive muscle relaxation in bed can help if you’re feeling uncomfortable without the TV on or if you need a distraction from racing thoughts. We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Slowly wean yourself off:** Don’t stress yourself out by forcing yourself to break the TV habit straight away — that won’t do your sleep any favors and may even make it worse. Instead, try gradually making changes. You could start by lowering the volume of your TV and turning down the brightness, playing the TV on a timer so it doesn’t play all night long, wearing an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) so the light is less disruptive, or watching TV in bed before turning it off when you’re ready to sleep. * **Make healthy swaps:** If you need the TV on to sleep, go for relaxing shows (no horror movies in bed) and perhaps something you’ve seen before, so plot twists won’t make you want to keep watching. If you like [sleeping with the light](https://www.risescience.com/blog/sleeping-with-the-lights-on.md), try a low-powered red night light. And if it’s the background noise, try swapping the TV (which comes with light and stimulating content) for relaxing music or [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md). We’ve covered the [best sounds for sleep](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. * **Reduce disturbing noises:** If you use the TV to drown out noises (or start noticing a noisy environment when you start sleeping without the TV) invest in some [earplugs](https://www.amazon.com/dp/B005YUW7A2/). RISE sleep sounds can also help, such as white noise, nature sounds, and ambient music played on a timer. * **Do a relaxing bedtime routine:** This is important for everyone, but especially if you’re making a change to your sleep routine or anxiety drives you to turn on the TV. Create a bedtime routine that’s relaxing. This might involve reading, meditating, listening to a podcast, taking a warm bath or shower, or watching TV in another room. * **Improve your sleep hygiene:** Sleep hygiene are the set of daily behaviors that impact your sleep. Follow RISE’s 20+ sleep hygiene reminders to give yourself the best chance of falling and staying asleep — with or without the TV. These reminders include when to stop drinking coffee, when to get and avoid bright light, and when to put on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) — something you might want to consider if you have the TV on before bed. * **Get more light during the day:** This good sleep hygiene behavior deserves its own shout-out. The more light you get during the day, the less sensitive you’ll be to it come evening. This’ll help reduce how much having the TV on impacts your sleep if you’re still using it. This isn’t a get-out-of-jail-free card, though, you should still aim to reduce evening bright light exposure for the best sleep. * **Get in sync with your circadian rhythm:** This will help you feel sleepy at bedtime, making it easier to drift off with or without the TV. Sync up by keeping a regular sleep schedule. Check RISE to see when your body wants to sleep. * **Speak to a healthcare professional:** Get medical advice about anxiety, sleep disorders, or medical conditions that could be messing with your sleep. A professional can help you solve the root cause of your sleep problems, rather than masking them with the TV. ![RISE app screenshot of sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app tells you when to do 20+ good sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Unplug Before Bed, Without the TV On If you can’t fall asleep without the TV on, it may be because you’re psychologically dependent on it, you have anxiety, or the noise drowns out a snoring partner or busy road outside. It may also have nothing to do with the TV and it’s actually poor sleep hygiene or being out of sync with your circadian rhythm that’s keeping you up. To break the habit of sleeping with the TV on, figure out what problem it solves for you and look into less sleep-disrupting fixes. For example, breathing exercises are a better way of calming anxiety and white noise can drown out outside noises with less disruption. Use RISE to make healthy sleep hygiene changes and get in sync with your circadian rhythm. These two changes can help you fall asleep faster and stay asleep longer. RISE uses notice the difference: “I’m sleeping better regardless of time asleep (we all know life happens) because RISE will give me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And this can happen fast — 80% of users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: 7 Reasons You Can’t Wake Up and How to Fix Them published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cant-wake-up domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 7 Reasons You Can’t Wake Up and How to Fix Them Updated 2023-06-14 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Feel Like You Can’t Wake Up? Waking up may feel hard due to: 1. Sleep inertia 2. Sleep debt 3. Being out of sync with your circadian rhythm 4. Stress and anxiety 5. Mental health conditions 6. Sleep disorders 7. Medical conditions Use the [RISE app](https://app.adjust.com/oha9msp) to see how long your morning grogginess is expected to last each morning and learn how to wake up faster by lowering sleep debt and getting in sync with your body clock. Waking up with some degree of grogginess is normal. But if you struggle to wake up, or battle sleepiness all morning long, there could be a few culprits to blame. And before you start spiraling, not all of them are medical conditions, and many of them can be fixed. Below, we’ll dive into the reasons you can’t wake up and how to fix them. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you get enough sleep each night to make waking up easier to do. ## Advice From a Sleep Doctor “You might feel like you can’t wake up because you're sleep deprived and need more sleep overall. Try heading to bed a little earlier and see if it improves your mornings,” says [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Ph.D., a circadian physiologist and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University. ‍ [Why can’t I wake up in the morning?](#wake) [How to wake up more easily?](#easily) ‍ ## Why Can’t I Wake Up in the Morning? Struggling to leave your bed in the morning? Here’s what could be at play. ### 1\. Sleep Inertia ![RISE app screenshot showing your energy peak and dip times](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The [RISE app](https://app.adjust.com/oha9msp) can predict how long morning grogginess will last. ‍ It’s natural to feel like you can’t wake up at first. This is due to sleep inertia. [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) is the groggy feeling you get right after waking up. It happens even when you’ve had enough sleep, and it can last anywhere from 15 minutes to more than two hours. Symptoms of sleep inertia include: * Sleepiness * Disorientation or [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Lowered mental performance Sleep inertia doesn’t just leave you feeling like you can’t wake up, your mental performance takes a hit, too. A [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) said the performance impairment from sleep inertia is the same as or worse than 40 hours of sleep deprivation. One of our sleep advisors is [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), the co-director of the Center for Sleep and Circadian Sciences at Stanford University. He completed real-world [research](https://homes.cs.washington.edu/~althoff/docs/althoff-2017-population_scale_physiological_sensing.pdf) into sleep inertia and found people’s cognitive performance (measured through the speed of keystrokes and click interactions on a search engine) was lower during the first two hours after waking. Once sleep inertia faded, people’s performance was at its best and then slowly got worse until they’d been awake for about 16 hours — usually the time people head to bed. Here’s Dr. Zeitzer’s best advice for overcoming sleep inertia: Sleep inertia can make it feel like you can’t wake up, even when you’ve had enough sleep. Try getting out in sunlight, having a cup of coffee, and getting some exercise to shake off the grogginess faster. You can’t escape sleep inertia altogether, but getting enough sleep overall will make it feel more manageable in the long run. Although, if you lost out on sleep recently and then slept for longer than usual — known as recovery sleep — you may feel [more sleep inertia](https://pubmed.ncbi.nlm.nih.gov/27692973/) at first. Want to beat sleep inertia at its own game? RISE can predict how long your sleep inertia is expected to last each morning. We call this your “grogginess zone.” With a rough idea of timings, you can schedule your day to match. For example, try doing easy tasks during your grogginess zone — like a morning routine, household chores, or admin — and schedule hard tasks, like a work report, for when sleep inertia has passed. Try giving yourself about 90 minutes in the morning before you have to be “on.” **Expert tip:** Sleep inertia may hit you harder if you’re a night owl. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5591034/) found it took early birds 10 to 20 minutes to get over sleep inertia, whereas it took about 30 minutes for night owls. If you’re a later riser, give yourself more time in the morning before you need to be “on.” *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Sleep Debt [Sleep debt is the measure of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md). It’s compared against your sleep need, the genetically determined amount of sleep you need. If you need [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) each night, but you’ve only been getting six hours recently, you’ll have built up sleep debt. Sleep debt can make sleep inertia feel worse and last longer. And it can lead to low energy all day long, not just when you first wake up. **What we know about sleep need:** When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found they ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but a surprising 48% of users need eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. See once and for all if you’re getting enough sleep each night. RISE can work out your unique sleep need and whether you’ve got any sleep debt. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 3\. Being Out of Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. It helps to control your sleep cycle and when you feel sleepy and alert over a roughly 24-hour cycle. You can get out of sync with your circadian rhythm, and this can make it hard to wake up. You might be out of sync with your circadian rhythm if: * You work night shifts or do rotating shift work * You’ve got [social jet lag](https://www.risescience.com/blog/social-jetlag.md) — or an irregular sleep schedule (which [about 87% of adults](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) * You’re at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — like a night owl on an early schedule Your energy levels naturally fluctuate as part of your circadian rhythm over about 24 hours. If you wake up during a [low point](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/), you’ll feel more tired than usual and may struggle to wake up. And if you wake up during [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) (which can happen if your sleep schedule is irregular), you may feel groggier, too. As well as your energy levels, the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) fluctuates as part of your circadian rhythm. When everything’s running smoothly, your body produces cortisol in the morning to give you an energizing boost and help wake you up. But if you’re out of sync with your circadian rhythm, this can happen at the wrong time, meaning waking up will feel harder. This may all sound like a lot, but RISE can predict your circadian rhythm each day and show you a simple visualization. The app will show you when your body naturally wants to wake up and go to sleep. You can then try to stay in sync with these times to make mornings easier. **Expert tip:** If the times your body wants to sleep and wake up don’t match your lifestyle or work schedule, you can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) and shift the timings earlier or later. RISE’s smart schedule feature can suggest a daily bedtime that gently shifts to train your body to get enough sleep at the right times for you. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 4\. Stress and Anxiety Too stressed and anxious to sleep? You’re not alone. Among RISE users, stress and anxiety are the most common barriers to a good night’s sleep. Users say they struggle to fall and stay asleep because of them. And as we’ve covered, if you’re struggling to sleep at night, it’s going to be harder to get up the next day. The link between anxiety and sleep goes the other way, too. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1389945716301368?via%3Dihub) shows if you don’t get enough sleep, your anxiety levels can go up. So you can find yourself in a vicious circle of more anxiety, more sleep loss, and more trouble waking up. Want to break the cycle? We’ve covered tips on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. **Try this tonight:** Psychological or cyclic sighing, which includes long exhales, can help to reduce anxiety and improve mood. A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) co-authored by our advisor [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) found five minutes of psychological sighing may be all it takes. We’ve covered how to do this [breathing exercise](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. ### 5\. Mental Health Conditions Mental health conditions can make it hard to sleep. A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879567/) found those with anxiety disorders often have sleep problems like nighttime awakenings or shortened sleep, more [light sleep](https://www.risescience.com/blog/heavy-sleeper.md), and less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). To make matters worse, mental health conditions like depression can rob you of motivation, meaning you may struggle to get out of bed, even when you’ve had enough sleep. And mental health issues often come with daytime sleepiness as a symptom. Mental health issues that can make it hard to wake up include: * Depression * Anxiety * Attention deficit hyperactivity disorder ([ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md)) * Post-traumatic stress disorder (PTSD) * Bipolar disorder * Seasonal affective disorder ### 6\. Sleep Disorders Sleep disorders can make it hard to get enough sleep each night. With this lack of sleep, you can easily build up sleep debt, and this can make you feel like you can’t wake up in the morning. These include: * [Obstructive sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Insomnia * Restless leg syndrome * Periodic limb movements disorder * Narcolepsy * [Hypersomnia](https://www.risescience.com/blog/hypersomnia.md) ([research](https://pubmed.ncbi.nlm.nih.gov/27692973/) shows those with hypersomnia feel a more severe form of sleep inertia known as sleep drunkenness) * Circadian rhythm sleep disorders like delayed sleep phase disorder **Heads-up:** When you try to wake up but can't, you're likely experiencing [sleep paralysis](https://www.risescience.com/blog/what-is-sleep-paralysis.md). This is when you're conscious but unable to move any part of your body as your muscles are temporarily paralyzed. While sleep paralysis isn't dangerous, it can create a lot of anxiety and distress that impact sleep, even after the episode. Keep your sleep debt and anxiety low, and stay in sync with your circadian rhythm, to reduce how often sleep paralysis happens. ### 7\. Medical Conditions Medical conditions can either make it hard to get the sleep you need or cause morning fatigue as a symptom. These include: * Hypothyroidism (underactive thyroid) * Iron deficiency anemia * Heart disease * Chronic fatigue * Diabetes * Arthritis * High blood pressure While not medical conditions, [pregnancy](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md),[menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), and your [period](https://www.risescience.com/blog/insomnia-before-period.md) could be a female-specific reason you can’t wake up. Fluctuating hormones, mood changes, and pain can cause you to build up sleep debt and get out of sync with your circadian rhythm. We’ve covered more reasons for [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here. ‍ ## How to Wake Up More Easily? ![RISE app screenshot reminding you to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits. ‍ Here’s how you can [have more energy in the morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) to make waking up easier: * **Keep a regular sleep schedule:** This will keep your circadian rhythm in check. And [research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with a regular sleep routine feel more alert than those who don’t, even if they get the same amount of sleep. * **Resist the snooze button:** While keeping your regular sleep pattern, don’t hit the snooze button. A [2022 sleep study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting snooze on your alarm clock prolongs sleep inertia compared to using a single alarm. RISE’s alarm feature can help if you’re a serial snoozer. When you turn the alarm off, RISE will send you straight to your favorite app for 15 minutes of guilt-free phone time. This will help you wake up slowly and get you through your initial sleep inertia without hitting snooze. * **Use the right alarm sounds:** [Research from 2020](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0215788) shows melodic sounds as an alarm can help to reduce sleep inertia. You can choose from melodic sounds, your choice of music, and watch and phone vibrations with RISE’s alarm. * **Lower your sleep debt:** Check RISE to see how much sleep debt you have and try lowering it to make [waking up easier](https://www.risescience.com/blog/how-to-wake-yourself-up.md). You can lower your sleep debt by going to bed a little earlier, sleeping in a little later, and taking [afternoon naps](https://www.risescience.com/blog/best-nap-length.md). * **Do some morning exercise:** As hard as it can be to exercise when you feel like you can’t wake up, physical activity can help to shake off sleep inertia faster. One [study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found even 30 seconds of exercise can help. Exercise throughout the day can also help you wake up the next morning. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36402781/) found the more daytime physical activity people did, the more alert they felt the next morning. * **Get out in sunlight:** Bright light exposure in the morning resets your circadian rhythm for the day and suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). This will help wake you up in the morning and make it easier to fall asleep that night, making the next morning even easier. Aim to get 10 minutes of natural light as soon as possible after waking up. Make this 15 to 20 minutes if it’s overcast or you’re getting light through a window. * **Enjoy a cup of coffee:** [Caffeine](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) can temporarily block the sleepiness chemical adenosine from working in your brain. It can also boost [serotonin](https://academic.oup.com/nutritionreviews/article-abstract/46/10/366/1825898?login=false), improving your mood. Enjoy coffee in the morning, and then cut yourself off in the afternoon to make sure it doesn’t keep you up. RISE can tell you exactly when to stop drinking coffee. * **Eat a complex carb-rich breakfast:** A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found a breakfast rich in carbohydrates that are slowly digested and absorbed was linked to higher morning alertness, whereas a high-protein breakfast was linked to lower alertness. Opt for whole grains and fruits as part of your breakfast. * **Have a morning routine you look forward to:** This could include having a cup of coffee, going for a walk with a podcast, or meditating in the garden. Try to include sleep-boosting behaviors like getting out in sunlight and exercising. Having a morning routine you enjoy can help when mental health issues make it hard to leave your bed. Remember to do easy tasks while sleep inertia is causing early morning drowsiness, and save hard tasks for when sleep inertia passes. * **Having a relaxing bedtime routine:** This will help you slow down for sleep and drift off more easily. Try reading, doing yoga, or journaling before bed. * **Speak to a healthcare professional:** Get medical advice if you think a health problem, sleep disorder, or mental health issue could be the reason you can’t wake up. A doctor or sleep specialist can recommend the best treatment options to help, such as medication, lifestyle changes, or cognitive behavioral therapy (CBT). We’ve covered more tips to make [getting out of bed](https://www.risescience.com/blog/getting-out-of-bed.md) easier here. RISE can tell you when to do many of these sleep habits each day as part of something known as sleep hygiene, so you don’t need to keep track of them all. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ![RISE app screenshot showing the smart alarm.](/assets/671ae15b58e02793678e4d91_671ae09dc4cb00da2ba41ad9_RISE-alarm-w-settings.webp) The [RISE app’s](https://app.adjust.com/oha9msp) Smart Alarm can help you wake up more easily. ‍ ## Make Waking Up Easier Each Day If you can’t wake up, you might be battling sleep inertia. Sleep debt and being out of sync with your circadian rhythm can also contribute to low energy in the morning — and all day long. And anxiety, mental health issues, sleep disorders, and medical conditions could also be behind your low energy. To make waking up easier, turn to the [RISE app](https://app.adjust.com/oha9msp). RISE can tell you how much sleep debt you have, so you can see if you need to lower it, and it can predict your circadian rhythm each day, so you can work to stay in sync. The good news? Lowering your sleep debt and getting in sync with your body clock will boost everything from your morning energy to your productivity and overall health and wellness. And as 80% of RISE users get better sleep and more energy within five days, you could be waking up easier within the week. ## FAQs ### Why can’t I wake up? Sleep inertia, or wake-up grogginess, is the main reason you're unable to fully wake up in the morning or after a nap. It's a completely normal part of your sleep-wake cycle that's intensified by factors like high sleep debt and circadian misalignment (caused by sleeping in, social jetlag, and travel jet lag). ### No matter how much sleep I get I can’t wake up Sleep inertia, or wake-up grogginess, is the main reason you're unable to fully wake up in the morning or after a nap. It's a completely normal part of your sleep-wake cycle that's intensified by factors like high sleep debt and circadian misalignment (caused by sleeping in, social jetlag, and travel jet lag). ### Why can’t I wake up even after 8 hours of sleep? If you can’t wake up even after eight hours of sleep, you may need more sleep than this, be getting less sleep than you think, have sleep debt to pay back, or you’re out of sync with your circadian rhythm. ### Why can’t I wake up early anymore? You most likely can’t wake up early anymore because you’re sleep deprived, out of sync with your circadian rhythm, or have a medical condition or sleep disorder like insomnia, sleep apnea, or parasomnias. ### Can’t fall asleep and can’t wake up? If you can’t fall asleep and can’t wake up you may have insomnia. Insomnia can be caused by poor sleep hygiene like late-night coffee and alcohol, anxiety, stress, depression, circadian rhythm disorders, and certain medications like antidepressants. ### What medical condition can’t wake up If you can’t wake up, you may have a medical condition, such as chronic fatigue or diabetes, a mental health condition, like anxiety or depression, or a sleep disorder, like hypersomnia and narcolepsy. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Inertia [View all](https://www.risescience.com/topics/sleep-inertia.md) [Blog ![](/assets/6367e897be9fec43c603cb51_how-to-wake-up-to-an-alarm.avif) Sleep Inertia #### How to Wake Up to an Alarm (and Not Hate the Process) 19 MINS](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md)[Blog ![](/assets/61e63a03b5e69fc263a957ad_drunk-man-sleeping-on-a-couch.avif) Sleep Inertia #### Can You “Sober Up” From Sleep Drunkenness? 16 MINS](https://www.risescience.com/blog/sleep-drunkenness.md)[Blog ![](/assets/65410439afe8de1da7b616c4_sleep-intertia_result.avif) Sleep Inertia #### Sleep Inertia: A Sleep Expert Explains How to Fix Grogginess 16 MINS](https://www.risescience.com/blog/sleep-inertia.md) --- title: Chronotype: What It Is and How to Make It Work for You published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/chronotype domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Chronotype: What It Is and How to Make It Work for You Published 2021-09-30 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![](/assets/615bbd700d773849230ad43c_vector-illustration-of-morning-and-night.avif) You may have heard that your chronotype determines your ideal sleep-wake cycle. It's why some of us are self-professed early birds while others only go to bed after the clock strikes midnight. Be that as it may, your chronotype covers so much more than your preferred sleep patterns. It dictates when every biological process takes place inside you, from body temperature changes to [cortisol production](https://www.risescience.com/blog/cortisol-and-sleep.md). On top of that, it directs your daily rest-activity cycle. It’s why you’re on your mettle at certain times of day but feel the need to slow down during other periods. So, how does your chronotype relate to your [circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md)? Can night owls transform into early birds? And what should you do if you and your partner's chronotypes clash? Keep reading to find out how you can make the most of your chronotype to start living your best life. ## **Chronotype vs. Circadian Rhythm: Connecting the Dots** Your circadian rhythm is your internal clock that influences all biological processes. From sleeping to waking, eating to exercising, your circadian rhythm orchestrates them all. That said, individual differences exist in terms of when these processes occur. This is where chronotype (also known as circadian typology and [diurnal preference](https://www.nature.com/articles/srep09214)) factors into the equation. A [2018 study](https://www.nature.com/articles/s41598-018-28616-2) defined chronotype as the “expression of individual circadian rhythmicity, which is related to sleep, diet, and physical activity patterns, including exercise.” It may also interest you to know that chronotype self-assessments take your personality traits into account when determining your circadian phase preferences. For example, research shows that morning people are [strongly and positively associated with agreeableness](https://journals.sagepub.com/doi/full/10.1177/2158244017728321). While your circadian rhythm is responsible for what happens during the day and night, your chronotype dictates when they occur. For that same reason, the RISE app doesn’t provide a generic timeline for your daily energy peaks and dips. It incorporates your chronotype and tells you the exact times these peaks and dips happen for *you*. Another important difference between your circadian rhythm and chronotype lies in how malleable they are. Because internal and external cues (like light and caffeine) can keep your circadian clock on track or throw it off course, your circadian rhythm is pliable to a certain degree. On the other hand, your chronotype is largely immune to changes due to the genetic dice. In fact, a [large-scale study involving 697,828 participants](https://www.nature.com/articles/s41467-018-08259-7) found 351 genetic variants associated with the morning chronotype alone. Morning types also [possess the longer allele](https://pubmed.ncbi.nlm.nih.gov/12841365/) of the PER3 gene (a circadian clock gene), while evening types are linked to its shorter allele. It's why night owls find it so difficult to switch to an early bird schedule. With that said, it’s still possible given some time and effort, but it would be a continuously active process — more on that later. ## **The Types of Chronotypes** ![Chronotype: top-view of people walking](/assets/66eddd67f930f43680f5f419_615bbdbee080421d3afeb6ed_people-walking.jpeg) Chronotypes are distributed over a wide spectrum, ranging from extreme morningness to extreme eveningness. This continuous scale of differences is the primary reason why all of us don’t wake up, go to bed, and perform tasks at the same time. Yet, why are we wired this way? Scientists hypothesize that there is an evolutionary reason behind it. Our ancestors were awake and active at different times of day and night to [maintain around-the-clock vigilance](https://pubmed.ncbi.nlm.nih.gov/28701566/). This was crucial in protecting tribes from external dangers while ensuring every individual got enough sleep. To distinguish between the different chronotypes, the field of chronobiology initially [grouped us into](https://www.researchgate.net/publication/234062430_Circadian_Typology_A_Comprehensive_Review): * Morning type (also called the early chronotype, early bird, or lark) * Evening type (also known as the late chronotype or night owl) * Intermediate type (also referred to as the neither chronotype or hummingbird) While the societal clock is around 24 hours, the [biological clock](https://www.risescience.com/blog/biological-clock.md) of early chronotypes runs slightly shorter, while that of late chronotypes is a little longer. Roughly 40% of us identify either as an early bird or a night owl, while the remaining 60% are classified as intermediates. If you're wondering how the bird-inspired names for chronotypes came about, you can credit [Heinrich Lampert](https://www.researchgate.net/publication/312378479_Owls_larks_swifts_woodcocks_and_they_are_not_alone_A_historical_review_of_methodology_for_multidimensional_self-assessment_of_individual_differences_in_sleep-wake_pattern), who introduced a new classification system for morningness (A types) and eveningness (B types). Larks and owls typically emphasize extreme cases of morningness and eveningness, respectively. To better cover the wide variation of chronotypes, [two more were added](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016586/): swifts (those who are alert all the time) and woodcocks (those who are perpetually tired). * **Larks:** Your energy peaks during the early morning and early evening, coupled with an early sleep-wake schedule. * **Owls:** Your energy peaks during the late morning and late evening, coupled with a late sleep-wake schedule. * **Swifts:** Your energy peaks during the early morning and late evening, coupled with an early wake time and late bedtime. * **Woodcocks:** Your energy peaks during the late morning and early evening, coupled with a late wake time and an early bedtime. Morning people wake up and go to bed early, with their energy levels usually plunging in the early afternoon. On average, they also have a [longer sleep duration](https://pubmed.ncbi.nlm.nih.gov/24851422/) than owls. In contrast, evening chronotypes have a later sleep schedule and generally feel their energy dip around the late afternoon. In recent years, another chronotype called the [bimodal type](https://www.tandfonline.com/doi/abs/10.3109/07420528.2011.635233?journalCode=icbi20) has emerged within the intermediates. People who fall into this category exhibit morningness for specific activities and eveningness for others. A [2017 population-based study](https://pubmed.ncbi.nlm.nih.gov/28426387/) in the Journal of Chronobiology International discovered that 16% of its participants are bimodal. The largely youthful demographic of this subset suggests it may be due to a blend of social and environmental factors. As you can see, despite more than 40 years of research, scientists still have much to discover about chronotypes and how they relate to our everyday life. ## **How to Find Your Chronotype** Most of us probably have an inkling or know by now the chronotype we are. But in case you don’t, here’s a chronotype quiz to find out the answer. The [earliest chronotype assessment](https://www.researchgate.net/publication/312378479_Owls_larks_swifts_woodcocks_and_they_are_not_alone_A_historical_review_of_methodology_for_multidimensional_self-assessment_of_individual_differences_in_sleep-wake_pattern) was developed by Öquist in his Ph.D. thesis. From there, Horne and Ostberg modified the scale to create the [Horne-Ostberg Morningness-Eveningness Questionnaire](https://qxmd.com/calculate/calculator_829/morningness-eveningness-questionnaire-meq) (MEQ), which is now the most popular chronotype self-assessment. It uses parameters like sleep timing as well as subjective alertness and daytime sleepiness to find your chronotype. You can also take the Munich Chronotype Questionnaire (MCTQ), which was developed by the preeminent chronobiologist, Dr. Roenneberg and colleagues to understand the [epidemiology of the human circadian clock](https://pubmed.ncbi.nlm.nih.gov/17936039/). But, knowing your chronotype is one thing. You have to learn how to work with it (and your circadian rhythm) to feel and function at your best. This is where RISE can help. As you’ll see later, it’s the only app you’ll ever need to optimize your life around your personal chronotype and circadian rhythm. (Bonus: You don’t have to play 20 questions to determine whether you’re a lark, owl, or somewhere in between — the RISE app will figure that out for you.) ## **The Short End of the Stick for Night Owls** ![Chronotype: guy with a cup of coffee, working on his laptop](/assets/66eddd64f930f43680f5f360_615bbdec390c9b0a13e2d11e_man-with-a-cup-of-coffee-using-a-laptop.jpeg) Knowing your chronotype is fundamental to identifying the times of day when you are most productive and when you are not. It can also help evening types understand why they constantly [feel tired and "out of sorts,"](https://www.risescience.com/blog/sleepy-all-the-time.md) even when they get enough sleep. The reason being, most night owls are subjected to an early bird schedule due to work and social obligations, even though their chronotype predisposes them to a later sleep schedule. On a biological level, melatonin production (a sleep-promoting hormone) for late chronotypes is [roughly 2-3 hours later](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630920/) than early risers', potentially inciting delayed sleep phase disorder. As a result, late chronotypes are often burdened with [social jetlag](https://www.risescience.com/blog/social-jetlag.md), a common form of circadian misalignment. Eveningness is also commonly associated with sleep disorders, [sleep disturbances, and poor “sleep quality”](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540041/) (even though there is no scientific consensus on the definition of “quality” yet). As you can imagine, this sets owls up for acute [sleep debt during the workweek](https://pubmed.ncbi.nlm.nih.gov/25469597/), the amount of sleep they've missed out on in the past 14 days relative to their sleep need. Imagine having to bring your A-game to a 9 a.m. meeting when all your body wants to do is go back to bed. For that reason, late risers may find their performance paling in comparison to morning people in the earlier part of the day. The former also usually takes longer to get over [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (we call it your Grogginess Zone in the RISE app) and reach peak daytime functioning. Night owls who struggle with social jetlag spanning months to decades quickly find themselves at the mercy of chronic sleep deprivation. Chronic sleep insufficiency is a [public health epidemic](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056073/) linked to various health problems, such as metabolic syndrome, obesity, diabetes, heart diseases, stroke, anxiety, and depression. Furthermore, one [meta-analysis and systematic review](https://pubmed.ncbi.nlm.nih.gov/16084719/) highlighted that women who perform night-shift work "show an increased breast cancer risk.” ## **Embrace Your Chronotype as Much as Possible** Our mantra at Rise is to embrace your chronotype to meet your sleep need for better energy during the day and optimal functioning in all aspects of your life. Figuring out whether you're a lark, owl, or somewhere in between is the first step to aligning your sleep schedule with your biological inclinations. ### **RISE Can Help** RISE can help you center your day-to-day schedule around your chronotype and circadian rhythm to sleep better so that your best self can shine through during your waking life. First up, the app shows your Melatonin Window on the Energy Schedule tab, the period your body's melatonin production is at its zenith. Going to bed within this window of time gives you the best chance of [falling and staying asleep](https://www.risescience.com/blog/how-to-make-yourself-tired.md) to get enough hours of sleep to meet your sleep need. The RISE app also shows your [ideal wake times](https://www.risescience.com/blog/best-time-to-wake-up.md) (i.e., Wake Zone) on the Energy Schedule. Setting your alarm within this window of time lets you take advantage of your body's morning cortisol surge. This makes it easier to shrug off the wake-up grogginess and get started on your day. In between your rise and sleep times lie your energy peaks and dips that reflect the daily rest-activity cycle of your circadian rhythm. Take advantage of these energy fluctuations to [structure your day](https://www.risescience.com/improve-sleep-hygiene#structure-day-better-sleep.md) for maximal productivity. For example, reserve your morning peak for the most challenging tasks and your [afternoon dip](https://www.risescience.com/blog/stay-productive-through-your-afternoon-dip.md) for activities that require less brainpower. ### **Shift Your Sleep Schedule to Fit Life’s Demands** ![Alarm clock on a bedside table, sleeping man in the background](/assets/66eddd62f930f43680f5f304_615bbe05812a585f90e2959a_man-sleeping-with-his-alarm-clock-on-the-bedside-table.jpeg) As much as we advocate for working with your chronotype and circadian rhythm, we recognize that may not always be possible. This is where shifting your sleep schedule comes into play. Keep in mind that this will always be an active, ongoing process. If not, your genetic programming will triumph, and you will likely revert back to square one. To make your new schedule work for you, be consistent and patient. The greater the shift, the more time you will need to get there. The strength of your chronotype also plays a part in how much time and effort it will take for you to reach and maintain your new sleep and wake goals. For instance, an extreme night owl may take a longer timespan than an intermediate chronotype. Here are a few guidelines to get the ball rolling: * Gradually shift your wake and sleep times by 15-30 minutes every few days. Make sure your new schedule accounts for your sleep need to minimize [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). * Light is the most influential circadian cue in advancing or delaying your [sleep-wake cycle](https://www.risescience.com/blog/sleep-wake-cycle.md). Bask in sunlight the moment you wake up. If that's not possible, opt for a light lamp that mimics natural light. * Exercise increases your core body temperature, making it easier for you to transition out of your [Grogginess Zone](https://www.risescience.com/blog/how-to-make-the-most-of-your-grogginess-zone.md). It can also help you sleep better that night. Combine morning exercise with sunlight for a potent duo. For more details on shifting your sleep schedule, check out our in-depth guide on "[How to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md)." ### **Living With Different Chronotypes** Differing chronotypes in the same bed (or room) can [spell trouble for your romantic relationship](https://www.tandfonline.com/doi/full/10.1080/07420528.2016.1220388) (or friendship). Perhaps you're a light sleeper who has been woken up by your partner or roommate more than once in the early morning as they bustle around the room getting ready for the day. Instead of letting your chronotypes clash and incite sleep debt and circadian misalignment, think about how you can tweak your routines to accommodate each other. Using the same scenario above, perhaps the early riser could lay out what they need the night before to minimize any disruptions come morning. Couples with kids could also use the differences in their sleep schedules to their advantage, with each partner taking child care duties either in the morning or evening. That being said, you don't have to cut down on spending time together just to meet your individual sleep need. Prioritize "together time" at other hours of the day. If you're sleeping in different rooms during the workweek for a good night's sleep, make it a point to sleep in the same room on your days off if that works for your relationship. ### **Through the Societal Lens** ![Happy team working together](/assets/66eddd65f930f43680f5f390_615bbe2b79d05aa2e16bbee9_people-working-together.jpeg) Even though chronotype awareness and acceptance is largely an individual responsibility, there is much to be done on a societal level, too. While it's not realistic for companies and organizations to do an about-face from an early bird schedule to a night owl one, there are other steps we can take to accommodate the variances in chronotypes. For starters, flexible work schedules make more sense than ever, especially as remote working becomes the norm. Matt Walker, the widely acclaimed author of "[Why We Sleep](https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316)," advocates for a middle chunk of the day, say, 12 p.m. to 3 p.m., when everyone is present for key interactions. The flexible tail ends on either side of this period can then accommodate all individual chronotypes. Human resources managers may also want to introduce a later work time for employees who identify as evening chronotypes. A [2010 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7175959/) highlights that flexible working times afford benefits like reduced sick leave and stress-related illnesses, coupled with improved work-life balance. ## **Work With Your Chronotype to Make It Work for You** Scheduling your daily activities based on your chronotype and circadian rhythm is the key to living your best life. That's where [RISE can help](https://www.risescience.com/download-rise.md). It takes the guesswork out of when you should make a sales pitch, attempt a personal record in the gym, and most importantly, meet your sleep need. If work and social obligations hold you back from living your life according to your chronotype, take the necessary steps to shift your sleep schedule. You may also wish to talk to your partner or housemate about possible tweaks to your everyday routines. Just remember, you have to work with your chronotype to make it work for you for better energy during the day. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Utilize Your Circadian Rhythm for Peak Productivity published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/circadian-rhythm-sales-productivity domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Take Advantage of Your Circadian Rhythm for Peak Productivity Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Clock on wall: circadian rhythm](/assets/5f2d878b9553455967c2b7f5_5eb32d4704b0b61d46032817_ocean-ng-L0xOtAnv94Y-unsplash__1__res__1_.avif) If you’re a sales leader, then you spend a lot of time thinking about your team’s productivity. You know there's a direct line between daily activities like prospecting calls and emails and revenue. You also know that in the current global pandemic, which has forced many teams to WFH, there's an added challenge to keeping your team motivated and focused (a concern also shared by your team). In an earlier post, we showed how meeting your sleep need is a fundamental requisite for sales success. Here we dive into the second key lever to productivity: your circadian rhythm. ### The Two Levers of Productivity: Sleep Debt & Circadian Rhythm Maybe you’ve started researching methods and techniques to boost wellbeing and performance. We can save you some time: there’s a deep body of research showing that managing sleep debt and understanding your circadian rhythm can unlock new levels of focus. This is what's known as the Two Process Model of Sleep Regulation, and it's these two laws of sleep science that are the driving force behind the Rise app. Sleep debt refers to the cumulative hours of sleep lost over a period of roughly two weeks, relative to your sleep need. In the Rise app, you’ll find your sleep debt on the home screen. The bigger this number, the more likely a person is to struggle with key behaviors for sales, like decision making, verbal acuity, and empathy. ![Rise-sleep-debt-kpi](/assets/66e1da45191edfdb852741d3_5eac92fab5dab08042aca7e0_sleep-debt-kpi.png) Sleep debt refers to the cumulative hours of sleep lost over a period of roughly two weeks, relative to your sleep need. It is the single greatest predictor of how you feel and perform. But what about circadian rhythm? One way to think of it is as your internal timer that tells you when to be awake and when to be asleep. This means it affects the duration of your sleep and what your brain does at night. The circadian rhythm also modulates our waking behavior, affecting peaks and dips in energy throughout the day. It has a direct bearing on our focus, and a number of [fundamental cognitive functions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963479/), including attention, our ability to learn new skills, and working memory — the building blocks of productivity. It’s no wonder then that circadian misalignment (such as when you’re jetlagged, or just not keeping regular sleep hours) is associated with [poorer academic performance](https://www.nature.com/articles/s41598-017-03171-4) and other deleterious mental and [physiological](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030107/) outcomes. ### The Circadian Rhythm as Energy Schedule It helps to think of your circadian rhythm as your own daily "energy schedule"; a rolling wave of energy peaks and dips across the day. During the two natural windows of high alertness and wakefulness, which, for many, fall in the late morning and late afternoon, every cell in your body is naturally programmed to be alert and ready to perform. During your dip, which generally occurs in the early afternoon, your body is naturally programmed to be relaxed and in recovery. If you're carrying sleep debt, you may feel your dips amplified significantly. Low to no sleep debt will optimize the peaks. While the general concept of circadian rhythm is certainly helpful to know, it's most useful to have a tool like Rise since your rhythm is both unique to you and changes every day (based on recent light exposure and your chronotype - the "bias" of your internal clock.) Rise’s Energy screen shows you your annotated circadian rhythm, giving you a framework for scheduling your daily activities to make best use of your energy and set you up for a good night’s sleep. ![Your morning and afternoon ramps and peaks](/assets/66e1da5c6f94e040fc3fe330_5ebd881ee3fbc375514635d6_both-ramps.png) RISE’s Energy screen shows you your annotated circadian rhythm. Two natural windows of high alertness and wakefulness (= peak productivity) fall in the late morning and late afternoon. You as a manager might expect your employees to be at their best at all hours of the workday, but an understanding of the circadian rhythm shows that's an unrealistic expectation. Likewise, employees may want to be their best at all hours, but their natural circadian rhythms will not always align with this desire. One way to see this play out in the real world is in the study of the *timing* of athletic achievements. Indeed, [most world records are broken during this second peak](https://www.tandfonline.com/doi/abs/10.1081/CBI-200041039), the time of day when body temperature is the highest. In the NFL, [West Coast teams have a circadian advantage over East Coast teams](https://academic.oup.com/sleep/article/20/5/362/2732132) during Monday Night Football, because they're playing closer to this second peak. West Coast teams beat East Coast teams 66% of the time, while West Coast teams beat the spread 70% of the time. ### Leveraging Your Circadian Rhythm for Peak Productivity So, how can you put this information into practice? If you're trying to optimize the work of a team whose activities need to be synchronized, you'll need to make some generalizations. Plan your most important tasks for when people are at or near their peaks in focus (within an hour or so of noon and 6 pm). Schedule tasks requiring less focus within 90 mins of waking, early afternoon, and later at night. However, the real opportunity arises at the individual level, which is why educating your team about the circadian rhythm and having them use an app like Rise is so important. When employees are able to schedule their work in a way that best fits their energy schedule, that's when true productivity gains will occur. **How We Suggest Sales Teams Structure Their Work Day** As a jumping off point, here's a schedule of daily sales activities, optimized for productivity: * **Morning ramp-up**: As your energy rises, plan the day ahead and check your email. If you drink coffee, have a cup now to shake off normal morning "grogginess," but avoid it as the day wears on. Get sunlight with a walk or exercise (which will also help that night of sleep). ![Morning ramp up ](/assets/66e1da5c6f94e040fc3fe328_5ebd97053b6cf21a1bdc0ef8_SINGLE_20-_20Iphone_207_20and_208.png) As your energy rises towards the first of two peaks, plan the day ahead and check your email. If you drink coffee, have a cup now to shake off normal morning "grogginess." Get sunlight with a walk or exercise (which will also help that night of sleep). * **Morning peak:** Reserve this time for work that demands your highest level of focus, such as critical decision-making, presentations, and sales calls, as well as activities that require the most emotional fortitude, like prospecting and dealing with rejection. You’ll have the high energy and cognitive capacity to take them in stride. * **Afternoon dip:** Schedule administrative tasks like emails or CRM updates, or passive webinar watching for this energy lull, which is a normal part of your circadian rhythm (not a hangover from lunch). On the weekends, this is a good time for a workout or household chores, and the best time for a nap. * **Evening ramp-up and peak:** Knock out another project that requires a high level of focus or collaborative effort. Taking advantage of this peak leaves you ready to start winding down. ![Evening ramp](/assets/66e1da5b6f94e040fc3fe315_5ebd97a62de5f23b82a22c7b_SINGLE_20-_20Iphone_207_20and_208_20_1_.png) In your second ramp-up and peak, knock out another project that requires a high level of focus or collaborative effort. Taking advantage of this peak leaves you ready to start winding down. * **Evening wind-down:** It’s easy to ignore the call to relax in this always-on era of work. But taking the time to unplug before bed will help you get a better night’s sleep and accomplish more the next day. Take this time to ramp down. That means doing relaxing activities, such as [taking a hot shower](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552), performing science-backed relaxation techniques like Progressive Muscle Relaxation (PMR), or reading. [Limit blue light](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/) (which tricks your brain into thinking it's day) by putting your devices into “Night Shift” mode and wearing blue-light-blocking orange glasses if you insist on Netflix (we recommend [these](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90)). Wrap up your screen time and avoid activities that might trigger your mind with stress or excitement. Rise makes it easy for you to know when your body's primed for sleep by designating a one hour "Melatonin Window." [Dim light melatonin onset (DLMO)](https://www.sciencedirect.com/topics/neuroscience/internal-rhythms) is the scientific term for this phase of your circadian rhythm and is predictable based on your sleep times. This window of time is when your brain is producing the most melatonin. ![Evening Melatonin Window](/assets/66e1da5c6f94e040fc3fe333_5ebd985a03ad5059877b4aec_SINGLE_20-_20Iphone_207_20and_208_20_2_.png) RISE reminds you to take time to unplug before bed. A wind-down routine will help you get a better night’s sleep and accomplish more the next day. Your "Melatonin Window" is when your body is producing the most melatonin and is the best time to fall asleep. There’s an entire industry of books, [hacks](https://learn.g2.com/work-smarter-not-harder), and gadgets purporting to boost productivity. In truth, none of this advice will help until you've minimized your sleep debt and aligned your activities with your circadian rhythm. Interested in learning more? [Till Roenneberg's *Internal Time* is a must-read](https://www.amazon.com/Internal-Time-Chronotypes-Social-Youre/dp/0674975391). Please also email us at [science@risescience.com](mailto:science@risescience.com) to go deeper on anything we've discussed here. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Productivity [View all](https://www.risescience.com/topics/productivity.md) [Blog ![](/assets/6307728bfcbd9c8227e5777b_when-are-you-most-productive-n.avif) Productivity #### When Are You Most Productive? Ask Your Circadian Rhythm 18 MINS](https://www.risescience.com/blog/when-are-you-most-productive.md)[Blog ![](/assets/5fcfbb2704025d031cabd782_emma-simpson-mNGaaLeWEp0-unsplash.avif) Productivity #### How to Make the Most of Your Grogginess Zone 2 MINS](https://www.risescience.com/blog/how-to-make-the-most-of-your-grogginess-zone.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Circadian Rhythm Test: This App Can Predict It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/circadian-rhythm-test domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Circadian Rhythm Test: This App Can Predict It Published 2023-05-08 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **Your Circadian Rhythm Affects More Than Sleep**: It impacts your energy, mood, and productivity. Understanding it helps you plan your day more effectively. * **Knowing Your Chronotype is Key**: Identifying whether you’re a morning person or night owl helps you align your schedule with your natural energy peaks for better focus and health. * **The RISE App is a Circadian Rhythm Test in Your Pocket**: Using algorithms and sleep data, RISE predicts your circadian rhythm and offers personalized sleep tips to help you boost energy, productivity, and well-being. Whether you’re looking to get more energy or fall asleep faster come bedtime, your circadian rhythm (or body clock) plays a part. When you work with it, everything from your energy to your sleep, your productivity to your mental and physical health are boosted. But knowing the timing of your circadian rhythm isn’t exactly intuitive. Luckily, there are some tests you can do to find the timing of your circadian rhythm, so you can get the most out of it. Below, we’ll dive into what your circadian rhythm is and how you can use the [RISE app](https://www.risescience.com/.md) to test for it and improve your health, well-being, sleep, and energy. ‍ [What is your circadian rhythm?](#circadian) [Why should I do a circadian rhythm test?](#rhythm) [How do you test for circadian rhythm?](#test) [How do I fix my circadian rhythm?](#fix) [What are circadian rhythm disorders?](#disorders) [How to maintain a healthy circadian rhythm?](#healthy) ‍ ## Advice From a Sleep Doctor “My key piece of advice for keeping your circadian rhythm in check is to think about light," says Dr. Chester Wu. "Try to get out in natural sunlight each morning and make your nights as dark as possible. This will signal to your circadian rhythm when it’s time to be awake, and when it’s time to sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What is Your Circadian Rhythm? While you’re sleeping, working, and living your life, there’s a [biological clock](https://www.risescience.com/blog/biological-clock.md) ticking away inside of you. This is your circadian rhythm. This internal clock runs on a roughly 24-hour cycle and dictates your sleep-wake cycle, the production of certain hormones, and body temperature and blood pressure fluctuations, amongst many other things. ![Diagram of circadian rhythm](/assets/67101857d3ff6fce47769aac_6458255ba51b469e5c81a8db_5434a49d.png) Your circadian rhythm follows a roughly 24-hour cycle. Source:[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/) But there’s more than one circadian clock to think about. We all have one master clock in our brains. This is called the [suprachiasmatic nucleus](https://www.nature.com/articles/nrc1072) (SCN). It’s found in a part of the brain called the hypothalamus and it runs the show as the central pacemaker. Beyond the SCN, there are clocks in almost every tissue and organ system in your body — including in your gut, immune system, and liver. These are called peripheral clocks. The SCN is attuned to the light-dark cycle of the outside world, and it communicates with peripheral clocks around your body. All of these circadian rhythms work together to tell your body the best time to eat, sleep, be alert, and so on. Your circadian rhythm isn’t set in stone, though. It receives signals from the outside world — also known as[zeitgebers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6857846/) (German for time givers) — which act as a cue telling your clock what time it is. Zeitgebers include: * Light (the most powerful cue) * Eating * Exercising When you get light exposure, eat, or exercise, you can either reinforce your circadian rhythm (i.e. confirm it’s running at the right time) or you can make it shift earlier or later. This process is called entrainment, which simply means the setting or resetting of your circadian rhythm. Another key term to be aware of is the phase-response curve (PRC). This is the relationship between a zeitgeber and the response it causes. In simple terms, there’s a time of day when a zeitgeber switches from shifting your circadian rhythm earlier to pushing it back. For example, when you get morning sunlight, you’re telling your circadian rhythm it’s daytime and time to be awake and alert. When you get bright light in the evening, however, you can push back your circadian rhythm, making it harder to fall asleep. Your circadian rhythms can run out of sync with your day-to-day activities, too. When you’re living out of sync — perhaps by sleeping at irregular times or working night shifts — you can experience poor sleep, low energy, and an increased risk of everything from obesity to depression, heart disease to cancer. ### Chronotypes and Your Circadian Rhythm You could probably make a good guess at whether you’re more of an early bird or night owl. These are chronotypes, or a natural tendency to go to sleep, wake up, and be alert earlier or later in the day. If you’re an early chronotype (also known as morning type, early bird, or lark), your circadian rhythm will skew earlier. Everything — including your sleep-wake cycle — will happen earlier in the 24-hour cycle. If you’re an evening chronotype (also known as evening type or night owl) it’s the opposite. Your circadian rhythm will skew later, and your sleep-wake cycle will be later in the 24-hour cycle. While your chronotype is determined by factors like age and genetics, you can still shift the timing of your circadian rhythm. For example, one [study](https://pubmed.ncbi.nlm.nih.gov/23910656/) found when night owls were exposed to natural light only for a full week — no artificial light or screens — their circadian rhythms shifted earlier in the day to look more like those of early birds. [Research](https://www.tandfonline.com/doi/abs/10.3109/07420528.2012.719971) suggests about 40% of us are either morning or evening chronotypes, while the rest of the population sits somewhere in between. Not sure where you sit? We’ve covered [how to find out your chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) here. ### What Other Rhythms Are There? It may sound complicated, but there are natural rhythms in other areas of life: * **Circadian rhythms:** These are roughly 24-hour rhythms like the sleep-wake cycle or body temperature fluctuations. * **Diurnal rhythms:** These are rhythms that are synced with the day-night cycle. * **Ultradian rhythms:** These are shorter rhythms, like the cycle of sleep stages between rapid-eye-movement ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) and non-rapid-eye-movement (NREM), or the rise and fall in energy and [productivity](https://www.risescience.com/blog/when-are-you-most-productive.md) you get over about 90 minutes. * **Infradian rhythms:** These are cycles that are longer than 24 hours like the monthly menstrual cycle ‍ ## Why Should I Do a Circadian Rhythm Test? Apart from being a fun experiment, there are many benefits to doing a circadian rhythm test. Here’s what you can do when you know your circadian timing: * **You can find out when your body naturally wants to go to sleep and wake up:** When you know this, you can sync up your sleep-wake cycle and have an easier time falling asleep and getting enough sleep at night. By meeting your sleep need (the genetically determined amount of sleep you need) you’ll have more energy (not to mention better health, focus, and mood) each day. * **You can find when you’ll naturally have more energy in the day:** Then, you can schedule your most important work and demanding tasks during this time, making you [more productive](https://www.risescience.com/blog/how-to-be-more-productive.md). You can learn how to use RISE as a [personal energy tracker](https://www.risescience.com/blog/personal-energy-tracker.md) here. * **You can sync up with your circadian rhythm overall:** By sleeping and eating when your body wants you to, you can reduce your risk of health issues like [weight gain](https://www.risescience.com/blog/sleep-and-weight-loss.md), digestive issues including IBS, diabetes, depression, and even [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md). New research is coming out on the health risks of circadian misalignment all the time. For example, [research from 2023](https://www.mdpi.com/1422-0067/24/4/3392) states disrupted circadian rhythms from ill-timed food and light exposure can mess up your hormones and metabolism. * **It’s useful for chronotherapy:** Chronotherapy looks at delivering medication at the right time for your circadian rhythm to make it more effective and have fewer side effects. For example, we’ve covered the [best time to get a flu shot](https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot.md) and COVID shot here. Spoiler: Morning vaccinations are better for flu shots, while 10 a.m. to 2 p.m. may be the best time to get a COVID vaccine. Beyond your circadian rhythm, RISE can work out your unique sleep need, so you know what you should be aiming for each night. ‍ ## How Do You Test for Circadian Rhythm? Want to find out the timing of your circadian rhythm? There are a few ways you can test for it. ### Keep a Sleep Log One way to test for your circadian rhythm is to keep a sleep and energy log for a minimum of seven days, ideally 14 days. Clinicians often use sleep logs to diagnose circadian rhythm sleep-wake disorders (CRSWD). But you can use this method yourself at home. Try going a week or two without an alarm and make a note of your natural sleep and wake times. Then, during the day, make a note of when you feel most alert and focused, and when you feel your energy is lower. This method can give you an idea of your chronotype and the rough timings of your circadian rhythm. But there are a few problems with this method, including: * It’s hard to go a whole week — let alone two — without an alarm. * It’s hard to know if you’re going to bed later because you’re a night owl with a later-running circadian rhythm, or if something like [pre-bed screen time](https://www.risescience.com/blog/screens-before-bed.md) or too much coffee is keeping you awake. * It can be inaccurate — it’s hard to tell when exactly you fall asleep each night. * It doesn’t give you much information — you might find out your rough natural sleep times and energy highs, but that’s about it. * Your circadian rhythm can change — so finding it out just once isn’t that useful. To really make the most of it, you want to know your circadian rhythm each day, and be one step ahead of it, so you can plan your days and nights to match. ### Take an Online Quiz or Survey There are plenty of online quizzes and surveys out there promising to tell you the timing of your circadian rhythm in just a few clicks. This method is similar to keeping your own sleep log. You’ll probably be asked about your sleep times, when you feel most alert, and the times you do certain activities on your days off. There are also more official surveys that are often used in scientific research. These include: * **The Munich Chronotype Questionnaire:** This survey uses your sleep midpoint to work out your chronotype. Your sleep midpoint is the middle of your sleep times. So, if you sleep from midnight to 8 a.m., your sleep midpoint would be 4 a.m. * **The Morningness-Eveningness Questionnaire:** This [survey](https://chronotype-self-test.info/index.php?sid=61524&newtest=Y) asks you questions about when you prefer to sleep, exercise, and eat your meals. You’ll then get a score for where you sit on the scale of morning type to evening type. These questionnaires and online quizzes don’t measure circadian rhythms exactly, but they can give you an indication of whether yours naturally skews earlier or later. These methods have many of the same problems that keeping your own sleep log does, including: * It relies on self-reported data, which can be inaccurate. * Again, it’s hard to tell if things like coffee or screen time are keeping you awake, or if you’re a night owl. * You don’t get much practical information to work with, just whether you’re more of a morning or evening person. ### Get Tested in a Lab You can check into a lab and get scientific measurements of your circadian rhythm. This method involves checking for [markers of your circadian rhythm](https://europepmc.org/article/med/19268173) such as your: * Core body temperature * Melatonin levels * [Cortisol levels](https://www.risescience.com/blog/cortisol-and-sleep.md) * Sleep times via a polysomnographic recording, which records brain waves, heart rate, and breathing * Activity levels via a wearable device * [Dim light melatonin onset](https://www.tandfonline.com/doi/abs/10.1080/09291016.2011.605631?journalCode=nbrr20) (DLMO) — which is the moment melatonin starts to be produced, usually about two hours or so before your biological bedtime. There’s also a[blood test](https://www.pnas.org/doi/10.1073/pnas.1800314115) that can measure your circadian rhythm from biomarkers from a blood draw, but this isn’t widely available yet. There are a few problems with getting a circadian rhythm test in a lab, too. * It’s expensive and lab visits aren’t often covered by insurance. * It can be time-consuming. * It can be unreliable as self-reported data is sometimes used, like sleep logs or activity diaries. * To [measure melatonin in your blood](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6857846/), several blood samples may be needed, which isn’t ideal or always done. * It’s not practical — who can realistically visit a lab every time they want to check in on their circadian rhythm? ### Use the RISE App ![RISE app screenshot showing peak energy and dip times](/assets/67101857d3ff6fce47769aa8_6458255b79d36076668d40c8_7a401c33.png) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Most of us can’t (or simply don’t want to) check into a lab, and surveys and online quizzes aren’t a reliable way of testing your circadian rhythm. This is where the RISE app comes in as a test for your circadian rhythm. It’s quick, easy, reliable, and you’ll get practical information you can use to improve your sleep, energy levels, and overall wellness. No blood draws needed, just a smartphone. Another plus? You’ll also be one step ahead of your circadian rhythm as you’ll see a prediction of what it’ll look like each day. This will help you plan your day effectively and stay in sync to boost your energy levels, sleep, and productivity (more on how to do all that soon). #### How Does RISE Work? RISE uses your inferred light exposure, recent sleep times, and science-backed algorithms to predict the timing of your circadian rhythm. Our prediction model is built on the [SAFTE model](https://ibrinc.org/sleep-activity-fatigue-and-task-effectiveness-safte/) (which stands for sleep activity, fatigue, and task effectiveness). This model was developed by the US Department of Transportation and the Department of Defense, and it predicts changes in cognitive performance based on your circadian rhythm. RISE does all the complicated science in the background, but you’ll get a simple visual of your circadian rhythm. You’ll see how your energy fluctuates over the day, including when your body wants to wake up, wind down for bed, and sleep. Speaking of sleep, RISE also shows you your Melatonin Window. This is what we call the roughly one-hour window of time when your body’s rate of melatonin is at its highest. Melatonin is the hormone that primes your body for sleep, so your Melatonin Window is essentially your ideal biological bedtime. If you go to bed during this one-hour window, you should find it easier to fall and stay asleep. How do we work out this window? We use the St Hilaire mathematical model of core body temperature, inferred light exposure, and sleep times to calculate your DLMO. Then, we add 1.55 hours to this — as research suggests the ideal bedtime is about two hours after your DLMO — and add and subtract 30 minutes from this time to get your ideal one-hour bedtime window. ‍ ## How Do I Fix My Circadian Rhythm? Your circadian rhythm is constantly running in the background of your life, but you can get out of sync with it (also known as circadian misalignment). You might be out of sync with your circadian rhythm if: * You work night shifts or rotating shifts. * You have social jetlag, or you go to sleep later on your days off compared to work days. * You’re living at odds with your chronotype — perhaps you’re a night owl who has an early work schedule. When your circadian rhythm is disrupted, you may find it harder to fall asleep at night, struggle with daytime sleepiness, have lower focus during the day, and you’ll be damaging your health, too. You can reset your circadian rhythm, though, shifting it to suit the timings of your daily life. Here’s how: * **Shift your wake and bedtimes gradually:** Try moving your sleep times 15 to 30 minutes earlier or later, depending on which way you want to shift your circadian rhythm. * **Shift your meal and exercise times:** Do this by the same amount in the same direction as your sleep cycle. * **Get bright light first thing:** This tells your circadian rhythm what time it is, setting it to the outside world. * **Avoid bright light before bed:** This will give you a better chance of falling asleep at your desired bedtime. Light in the evenings can push back your circadian rhythm and keep you awake. * **Take a melatonin supplement:** As a last resort, you can take melatonin supplements to shift your sleep schedule. ‍ ## What Are Circadian Rhythm Disorders? Your circadian rhythm can get thrown off by your sleep or work times, but a disorder may also be to blame. Some of these disorders are caused by your sleep and work, too. Circadian rhythm disorders include: * **Delayed sleep-wake phase disorder:** When your sleep is abnormally delayed compared to the light-dark cycle of the outside world and it’s causing chronic and severe sleep loss. * **Advanced sleep-wake phase disorder:** When your sleep is abnormally advanced compared to the light-dark cycle and it’s causing chronic and severe sleep loss. * **Shift work sleep disorder:** When shift work has disrupted your circadian rhythm, leaving you sleepy at work and alert when you need to sleep. * **Jet lag disorder:** When you travel across time zones and your body clocks take a while to adjust. * **Non-24-hour sleep-wake disorder:** This disorder primarily affects blind people who can’t signal to their SCN with light. Their sleep cycle may gradually shift later over time as they can’t reset it. * **Irregular sleep-wake rhythm disorder:** This disorder causes you to have no pattern in your sleep schedule. Instead, you may take several naps over a 24-hour period. This disorder is often seen in those with Alzheimer’s or a brain injury. Speak to a doctor if you think you have a circadian rhythm disorder. They may be able to recommend behavioral changes and [treatment options](https://aasm.org/resources/clinicalguidelines/crswd-intrinsic.pdf), like melatonin supplements and light therapy. ## How to Maintain a Healthy Circadian Rhythm Once you know your circadian rhythm, and have perhaps reset it to suit your lifestyle, it’s time to keep it on track. This will ensure you’re taking the best care of your health, and it’ll help you enjoy better sleep and more energy. Here’s what to do: * **Keep a consistent sleep pattern:** Find a [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) that works for you and stick to it, even on your days off. * **Get light in the morning:** This will signal to your circadian rhythm what time it is, keeping it running on schedule. Aim for at least 10 minutes of light as soon as possible after waking up and if it's overcast or you’re getting light through a window, make it 15 to 20 minutes. * **Get light during the day:** The more [light exposure](https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-015-0067-1) you get during the day, the less sensitive you’ll be to evening light. Try working by a window, going for a walk on your lunch break, and taking your workout outside. * **Avoid light in the evenings:** About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Eat meals at roughly the same times and during the day:** Eating may not be as powerful as light, but it can still change the timing of your circadian rhythm, and[eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) can keep you up. * **Go to bed during your Melatonin Window:** Check your Melatonin Window each day, or get a reminder when it’s coming up, and aim to head to bed within this one-hour window. * **Maintain good sleep hygiene:** These are the behaviors you can do to help you fall and stay asleep at night, and therefore stay in sync with your ideal sleep-wake schedule. Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) includes getting light exposure first thing and avoiding light, caffeine, and large meals too late in the day. RISE can guide you through 20+ healthy sleep hygiene habits each day and tell you when to do them based on your circadian rhythm to make them more effective. * **Make the most of your energy peaks and dips:** This tip will help you make the most of your circadian rhythm. Schedule hard tasks for when you feel your most alert (usually the morning and early evening) and easier tasks or breaks for when your energy naturally dips in the afternoon. ![RISE app screenshot showing when to get and avoid bright light](/assets/67101857d3ff6fce47769aa5_645035f9f4b6a3d8bbcbc61a_a3b3cdb6.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. **Expert tip:** As we age, our circadian rhythms flatten, and so the signals for when to go to sleep or wake up are weaker. This means it’s even more important to keep up healthy circadian rhythm habits as we get older to maximize our sleep and energy. For a final piece of advice, we turned to Dr. Chester Wu, who is double board certified in Psychiatry and Sleep Medicine. Here’s what he had to say about how best to keep your circadian rhythm in check. > “My key piece of advice for keeping your circadian rhythm in check is to think about light. Try to get out in natural sunlight each morning and make your nights as dark as possible. This will signal to your circadian rhythm when it’s time to be awake, and when it’s time to sleep.” ## FAQs ### Circadian rhythm test online Test your circadian rhythm with the RISE app. RISE can tell you when your body naturally wants to wake up, wind down for bed, and go to sleep. You’ll also see when you’ll most likely be most alert and when your energy will naturally dip during the day. ### Is everyone’s circadian rhythm the same? No, everyone’s circadian rhythm is not the same. Some of us are naturally early birds with a circadian rhythm that runs earlier in the day, and some of us are natural night owls with a rhythm running later in the day. Light, meals, and exercise timing can also shift your circadian rhythm. ### Do circadian rhythms change with age? Yes, circadian rhythms change with age. Our circadian rhythm flattens as we age, meaning the signals for when to wake up and go to sleep are weaker. Your circadian rhythm shifts earlier as you age, meaning you naturally want to wake up and go to sleep earlier. ### How do I know if my circadian rhythm is off? If your circadian rhythm is off, you may have trouble falling and staying asleep at night and have low energy and focus during the day. ### How do I know if I have a circadian rhythm disorder? You may have a circadian rhythm disorder if your sleep cycle is broken, or runs about two hours earlier or later than what’s considered normal. You may also experience symptoms like poor sleep, low energy, and trouble focusing. ### How do I reset my circadian rhythm? You can reset your circadian rhythm by getting bright light exposure first thing in the morning. This will tell your circadian rhythm it’s time to be awake and alert. If you want to move the timing of your circadian rhythm, try shifting your sleep and meal times by 15 to 30 minutes each day. Do this in the direction you want to move your circadian rhythm. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md)[Blog ![](/assets/638ce8afdf3d0f800fdeefff_why-do-i-sleep-so-late-n.avif) Circadian Rhythm #### Why Do I Sleep So Late? Get Your Sleep Cycle Back on Track 20 MINS](https://www.risescience.com/blog/why-do-i-sleep-so-late.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: A Sleep Doctor Explains How to Fix Your Cortisol and Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/cortisol-and-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # A Sleep Doctor Explains How to Fix Your Cortisol and Sleep Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## What You Need to Know * **Cortisol regulates your sleep cycle**: You need higher cortisol levels in the morning to wake up and lower levels in the evening to help you fall asleep. * **Sleep loss and high cortisol create a vicious cycle**: Elevated cortisol can disrupt sleep, and lack of sleep raises cortisol levels, increasing the risk of sleep disorders like insomnia and sleep apnea. * **Reduce nighttime cortisol naturally**: Lower stress, create a relaxing bedtime routine, improve your diet, and enhance sleep hygiene. The RISE app helps manage sleep debt and break the cycle of high cortisol and sleep loss. Cortisol is known as the stress hormone. It helps prime you for danger when your body’s flight-or-fight mode is activated. It can also be a good thing in times of eustress — or positive stress — as it gives you a short-term boost in energy and focus. But if you have chronic stress — from endless work deadlines or a demanding toddler — you’ll have high levels of cortisol at all times, and this isn’t good news for your sleep. And as sleep loss can hike cortisol levels, it’s easy to get trapped in a vicious circle of more sleep loss and more cortisol. But you don’t want constantly low cortisol levels either. Cortisol helps us wake up in the morning and feel alert. You just need the right amount of cortisol at the right times — but this is where things go wrong for many of us. Below, we’ll answer every question you’ve ever had about cortisol and sleep. And we’ll explain how you can use the [RISE app](https://app.adjust.com/oha9msp) to lower your evening cortisol levels and get a good night’s sleep. ‍ [What is cortisol?](#cortisol) [What are normal cortisol levels?](#normal) [How is cortisol linked to sleep?](#linked) [What causes high cortisol levels?](#causes) [What are the symptoms of high cortisol levels?](#symptoms) [What are the symptoms of low cortisol levels?](#low) [How to increase morning cortisol levels?](#morning) [Is cortisol linked to sleep disorders?](#sleep) [How to reduce cortisol levels naturally?](#reduce) [How to prevent cortisol weight gain?](#prevent) ‍ ## Advice From a Sleep Doctor “Most of the time, you don’t need to know your exact cortisol levels," says Dr. Chester Wu. "But you do want to do healthy sleep and lifestyle habits to keep them in check. Try to maintain regular sleep patterns, get enough sleep each night, and keep stress levels low, especially before bed.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What is Cortisol? Cortisol is a hormone that helps you feel alert. It helps you wake up in the morning and it’s a natural part of your body’s stress response, increasing your heart rate and helping you get ready to fight or run away from danger. The hormone is produced by the hypothalamic pituitary adrenal axis (HPA axis), which is a part of both the central nervous system and the endocrine system. It’s made up of the adrenal glands at the top of your kidneys and the hypothalamus and pituitary gland in your brain. The main roles of cortisol include: * Making you feel alert when your body goes into fight-or-flight mode * Helping to control your sleep-wake cycle * Controlling your metabolism * Suppressing inflammation and helping your immune system function properly * Regulating blood pressure * Regulating blood sugar levels When everything’s working well, your cortisol levels will naturally rise and fall over the course of the day and night. You want higher cortisol levels in the morning to help you wake up, and lower levels in the evening to help you fall asleep. This is part of the hormone's [circadian rhythm](https://www.naturalmedicinejournal.com/journal/role-cortisol-sleephttps://www.naturalmedicinejournal.com/journal/role-cortisol-sleep), a roughly 24-hour cycle. You’ll also have short-term high cortisol levels when you need to respond to a threat. Levels should return to normal when the stressor has passed. But many of us live in a constant state of high stress. And this is where sleep problems — and a whole host of other health issues — come in. ‍ ## What Are Normal Cortisol Levels? Normal cortisol levels will look a little different for everyone, and they even get [higher as we age](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428505/). In general, they’ll be higher in the morning, peaking about [30 to 45 minutes](https://www.dovepress.com/the-cortisol-awakening-response-and-major-depression-examining-the-evi-peer-reviewed-fulltext-article-NDT) after waking up. The early [morning peak](https://www.sciencedirect.com/science/article/abs/pii/S0033062023000105) is part of what helps you wake up and it’s known as the cortisol awakening response (CAR). Cortisol levels will then gradually decrease as the day goes on, hitting their lowest at around midnight. This rise and fall in cortisol will happen a little later in the day if you’re a [night owl](https://www.risescience.com/blog/what-is-my-chronotype.md) and earlier in the day for early birds. It also shifts earlier as we age. In healthy adults who sleep from midnight to 8 a.m., normal levels of [cortisol](https://emedicine.medscape.com/article/2088826-overview) (measured in nanograms per deciliter) would look like this: * 7 a.m. to 9 a.m.: 100-750 ng/dL * 3 p.m. to 5 p.m.: < 401 ng/dL * 11 p.m. to 12 a.m.: < 100 ng/dL To find out if you have a cortisol imbalance, you’ll have to get your levels tested in a lab. Your cortisol levels can be measured through your saliva, urine, or blood. There are also companies that sell salivary cortisol or blood testing kits. But for most of us, we don’t need to worry about the specifics. Some healthy lifestyle and sleep habits will help to rebalance your cortisol levels and your body should start producing the right amount at the right time. More on how to manage your cortisol levels soon. We asked our sleep advisor and medical reviewer, Dr. Chester Wu, for his thoughts. “Most of the time, you don’t need to know your exact cortisol levels. But you do want to do healthy sleep and lifestyle habits to keep them in check. Try to maintain regular sleep patterns, get enough sleep each night, and keep stress levels low, especially before bed.” ‍ ## How is Cortisol Linked to Sleep? Cortisol isn’t the enemy of sleep. In fact, you need a healthy cortisol rhythm to keep your sleep cycle in check. But if cortisol levels are too high at the wrong times (i.e. in the evenings), you may have trouble sleeping. [Research](https://academic.oup.com/jcem/article/90/5/3106/2837129?login=false) shows a hyperactive HPA axis can lead to: * Sleep fragmentation — or waking up during the night * Decreased slow-wave sleep, also known as [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) * Reduced sleep duration * Insomnia ### Do High Cortisol Levels Cause a Lack of Sleep? ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. ‍ In short, yes. High cortisol levels in the evening can cause a lack of sleep. You might find it hard to drift off, [wake up often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), or experience insomnia. All this makes it harder to meet your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) — which is the genetically determined amount of sleep you need. And when you don’t meet your sleep need, you start building up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md), the running total of how much sleep you owe your body. High sleep debt can lead to [low energy](https://www.risescience.com/blog/low-energy.md), poor mood, trouble focusing, and mental and physical health problems. Not sure how much sleep you need each night? RISE can work out your unique sleep need and whether you’re carrying any sleep debt. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Does Lack of Sleep Cause High Cortisol Levels? The sleep loss and cortisol connection goes both ways. Sleep loss is a stressor on the body, so missing out on shut-eye can increase your cortisol levels. You don’t need to [pull an all-nighter](https://www.scopus.com/record/display.uri?eid=2-s2.0-0030735197&origin=inward&txGid=56f95b6f2a29c6b6a0808167e88bef0c) to see the effects — although that can hike your cortisol levels. A [2021 review](https://www.sciencedirect.com/science/article/pii/S2451965021000363) highlights multiple studies showing that partial sleep deprivation can lead to an increase in next-day cortisol levels. Even getting [5.5 hours of sleep](https://academic.oup.com/jcem/article/94/9/3242/2596607) — something some of us do during the workweek — can cause an increase in cortisol levels the next evening. As well as not getting enough sleep overall, sleep disturbances like waking up in the night (which high cortisol can cause) is also a stressor and this can trigger more cortisol production. ‍ ## What Causes High Cortisol Levels? High cortisol levels can be caused by: * **Stress:** Both a short-term hit of stress and a chronic stressful lifestyle, which keeps your body in a state of high cortisol release. * **Sleep deprivation:** Even [one night of insufficient sleep](https://pubmed.ncbi.nlm.nih.gov/9415946/) is enough to hike your cortisol levels the next day. * **Sleep disorders:** [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), for example, can cause cortisol levels to spike. * **Being out of sync with your circadian rhythm:** You’ll have high cortisol levels at the wrong time (like when you’re trying to sleep). This can happen in shift workers on [night shifts](https://www.nature.com/articles/s41598-022-10054-w) or if you have an irregular sleep schedule. * **A bad diet:** Diets high in [animal proteins](https://pubmed.ncbi.nlm.nih.gov/27422503/), fats, refined sugars, and salt have been linked to disturbed cortisol secretion. * **Medical conditions:** Cushing’s syndrome or Cushing’s disease, Addison’s disease, or a tumor on your adrenal glands or pituitary gland. We’ve covered more on [what causes high cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) here, including why it’s so dangerous. ‍ ## What Are the Symptoms of High Cortisol Levels? The [symptoms of high cortisol levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230095/) include: * Insomnia and general trouble sleeping * Waking up in the middle of the night * Weight gain or obesity * High blood pressure * [Decreased sex drive](https://www.risescience.com/blog/how-to-increase-sex-drive.md) * Erectile dysfunction * Depression, anxiety, and irritability * [Irregular periods](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) * Osteopenia (or low bone density) * Glucose intolerance * Thin skin and bruising easily * Digestion problems * ‍[Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * ‍[Acne](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) Poor sleep, as a result of too much cortisol, inflates your sleep debt and deflates your next-day energy levels. But that’s not all. High cortisol levels can also lead to an increased risk of cardiovascular events, including heart attacks and stroke. And that’s not to mention the many *many* ill effects of sleep deprivation, like type 2 diabetes, heart disease, and early death. ‍ ## What Are the Symptoms of Low Cortisol Levels? The symptoms of low cortisol levels include: * Fatigue * Muscle weakness * Loss of appetite * Unintentional weight loss * Low blood pressure * [Abdominal pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) Low cortisol levels can be caused by adrenal insufficiency, which can come from Addison’s disease or a tumor on the pituitary gland. [Depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334212/) is also linked with a blunted CAR, which can make it harder to get up in the morning and it’s a risk factor for insomnia. And finally, [sleep deprivation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6401560/) can increase your evening cortisol levels, but decrease your morning cortisol levels. Speak to your healthcare provider if you think you have low cortisol levels. ‍ ## How to Increase Morning Cortisol Levels? ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to avoid caffeine. You want higher cortisol levels in the morning. This helps you wake up, shake off sleep inertia (or grogginess), and feel alert as you head into the day. You can increase morning cortisol levels by: * **Staying in sync with your circadian rhythm:** Your body can then release cortisol at the right times. * **Drinking a cup of coffee:** Caffeine triggers cortisol release, which is perfect for a morning pick-me-up. * **Exercising:** Intense exercise spikes cortisol, and an early workout can help you sleep later that night, too. Both caffeine and exercise are great for a morning boost, but they can keep you up at night if you don’t get the timings right. RISE can tell you when to [avoid caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) and[late workouts](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) to make sure they don’t disrupt your sleep. ‍ ## Is Cortisol Linked to Sleep Disorders? High cortisol levels can lead to and be caused by sleep deprivation, but what about sleep disorders? It turns out there’s a link there, too. ### Insomnia High cortisol levels may cause chronic insomnia. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/#:~:text=Patients%20with%20insomnia%20without%20depression,during%20the%20night%20%5B14%5D.) shows patients with insomnia without depression have high cortisol levels, especially in the evening and when they go to sleep. The paper states excess HPA axis activation may cause insomnia or keep chronic insomnia going. ### Obstructive Sleep Apnea Obstructive sleep apnea is when your breathing is cut off temporarily in your sleep. When your brain notices low oxygen levels, it wakes you up to kickstart your breathing. These nighttime awakenings may cause a spike in cortisol. There is some [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/#:~:text=Patients%20with%20insomnia%20without%20depression,during%20the%20night%20%5B14%5D.) showing those with sleep apnea have elevated cortisol levels, but more research is needed in this area. High cortisol levels are also linked to [obesity](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), which is a risk factor for sleep apnea. ‍ ## How to Reduce Cortisol Levels Naturally? ![RISE app screenshot showing when to get and avoid bright light](/assets/6720353b436e8be907de6e7b_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits. High cortisol levels at night keeping you awake? Here’s how to reduce them quickly and naturally. * **Lower your stress levels:** Try [spending time in nature](https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full?utm_source=fwebandutm_medium=nblogandutm_campaign=ba-sci-fpsyg-nature-pill),[exercising](https://www.sciencedirect.com/science/article/pii/S0306453022001846) during the day, talking with friends and family, and doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) ([deep breathing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) has been shown to reduce cortisol). Speak to a therapist or reach out to friends and family for help. * **Do a relaxing bedtime routine:** This will help to keep stress (and cortisol) in check before bed. Try reading, listening to relaxing music or a podcast, meditating, or doing yoga. [Relaxation exercises](https://www.frontiersin.org/articles/10.3389/fpsyg.2021.569113/full) have also been shown to improve stress and sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). RISE can also guide you through relaxation techniques like deep breathing before bed. * **Do a brain dump:** Writing down your worries can help lower stress and help you fall asleep. In fact, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing out your to-do list can help you fall asleep faster. Write it in RISE’s brain dump feature and the app will remind you of everything you write down the next day. * **Improve your diet:** Eat a balanced diet with plenty of [fruits and veggies](https://pubmed.ncbi.nlm.nih.gov/27422503/). Dark chocolate and green tea may help reduce cortisol, and there’s some evidence supplements can help, such as fish oil and ashwagandha.A [2022 study](https://www.wageningenacademic.com/doi/abs/10.3920/BM2021.0122) found some evidence [pro-, pre-, and postbiotics improved cortisol levels. And CBD](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) supplements may help with anxiety, too. * **Improve your sleep hygiene:** Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) will help you fall asleep faster and wake up less often during the night. This makes it easier to keep your sleep debt low. Healthy habits include getting bright light first thing, avoiding evening bright light (as it suppresses the sleep hormone[melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md)), and keeping your bedroom cool, dark, and quiet. RISE can guide you through 20+ sleep hygiene habits daily. You don’t want chronically low cortisol, though. You need the hormone for proper immune function, metabolism, and to wake up effectively. We’ve covered more on [how to lower cortisol](https://www.risescience.com/blog/how-to-lower-cortisol.md) here, including when you don’t want to lower it. ‍ ## How to Prevent Cortisol Weight Gain? High cortisol levels are linked to obesity and weight gain, especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md). High levels of the hormone can lead to overeating, high blood sugar levels, and sleep problems (which also contribute to weight gain). [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ But you can break the link. You can stop cortisol weight gain by: * **Keeping stress levels in check:** Do everything you can to keep stress in check. Make lifestyle changes, if possible, like cutting back on work hours or hiring help for an aging parent, for example. * **Keeping sleep debt low:** Short sleep is bad news for both your weight and cortisol. Check RISE to see how much sleep debt you’re carrying and take naps or head to bed a little earlier to pay this down. * **Exercise:** [Low-intensity workouts](https://www.researchgate.net/publication/265963595_Exercise_and_circulating_Cortisol_levels_The_intensity_threshold_effect) can lower cortisol and help keep weight in check. High-intensity workouts are okay every now and again, but they spike cortisol and can [keep you awake](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) if you do them within an hour of bedtime. Want more weight loss tips in the face of high cortisol? We deep dive into [how to stop cortisol weight gain](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md) here. ## Balance Cortisol for Better Sleep and Better Days High cortisol levels aren’t always a bad thing. Cortisol helps you feel alert in the morning and handle stressful situations. But when cortisol is constantly high, your sleep can be impacted. Plus, it’s all too easy to slip into a vicious circle of sleep loss and increased cortisol levels. Use the [RISE app](https://app.adjust.com/oha9msp) to break the cycle. RISE can tell you how much sleep debt you have and keep track of it as you pay it back. The app can also predict your circadian rhythm, so you can stay in sync, and coach you through 20+ sleep hygiene habits, to make falling asleep easier to do. It’s fast, too: 80% of RISE users feel the benefits within five days, so you could be sleeping better within the week. ## FAQs ### How does cortisol affect sleep? High cortisol levels have been linked to insomnia, waking up during the night, and less sleep time overall. When cortisol levels are normal, the hormone helps you wake up in the morning (when levels are higher) and drift off at night (when levels are lower). ### Can high cortisol cause lack of sleep? High cortisol levels later in the day and near your bedtime trigger insomnia and other sleep problems. That's because cortisol is an alertness-boosting hormone. ### What are symptoms of high cortisol at night? The symptoms of high cortisol at night include insomnia, waking up throughout the night, increased urination, weight gain, depression, thin skin, and high blood pressure. ### How to prevent cortisol spikes at night? Prevent cortisol spikes at night by keeping stress low, getting enough sleep, staying in sync with your circadian rhythm (or body clock), avoiding late-night intense exercise, and eating a healthy diet. ### Low cortisol and sleep Low cortisol levels in the evening can help you fall asleep. Keep cortisol levels in check by keeping stress low, getting enough sleep, staying in sync with your circadian rhythm (or body clock), avoiding late-night intense exercise, and eating a healthy diet. ### Cortisol and sleep and weight gain High cortisol levels can mess with your hunger, metabolism, and sleep — all of which can lead to weight gain. Keep cortisol levels in check by keeping stress low, getting enough sleep, staying in sync with your circadian rhythm (or body clock), avoiding late-night intense exercise, and eating a healthy diet. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep: A Sales Team’s Biggest Lever for Success published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/craig-wortmann-sleep-sales-success domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep: A Sales Team’s Biggest Lever for Success ![](/assets/5f46b32aa0c350d15fdb5e80_main.avif) Craig Wortmann CEO, Sales Engine & Founder, Kellogg Sales Institute [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000488352945) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/6pGxudBCQB336rzOgRvtv4?si=cj7O3TIXTFq9NHtOKQtGsg) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/cmlzZXNjaWVuY2UucG9kYmVhbi5jb20vNDcyN2E2OTMtODU5OC0zN2RiLTk5MzAtZDA3NzFlNDczYjM5?sa=X&ved=0CAUQkfYCahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQBA) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/1-sleep-a-sales-teams-biggest-lever-for-success-w-craig-wortmann-ceo-sales-engine-founder-kellogg-sales-institute-77009447) There’s one simple lever for sales success too many of us in sales overlook: Sleep. In the inaugural episode of The Rise Science Podcast, I caught up with [Craig Wortmann](https://www.linkedin.com/in/craigwortmann/), CEO of [Sales Engine](http://www.salesengine.com/) and Founder of the Kellogg Sales Institute at Northwestern University. As both a practitioner and educator, Craig boasts uniquely extensive knowledge and experience in the field of sales. And that experience has helped him see the crucial role sleep plays in sales performance. What we talked about: * Human-centered selling * What makes a great salesperson * Craig’s number 1 sales productivity tip ### Human-centered selling Craig got his start in sales at IBM over 25 years ago. At the time, IBM was known for its sales school. But unlike the misleading stereotypes Craig worries permeate our culture when it comes to sales — that it’s some manipulative art form designed to pick someone’s pocket — IBM had a different outlook on sales. Craig still holds this view today: Sales is about helping people make progress in their lives. Much like many of the tech giants today, IBM was laser-focused on investing in promising young talent and training them to be the best in their field. Above all else, they pushed for human-centered selling. Which meant IBM made sure their salespeople were good people first, salespeople second. Essentially, their sales program focused on making its people function well in their lives with the goal that, by doing so, they would become better salespeople. And this is where sleep comes in for Craig. > *"I am not aware of* ***any other lever as simple and clean******as sleep*** *having as big of an* ***impact on sales****." — Craig Wortmann* Sleep is one of the most — if not the most — important things to have under control if you want to be great at sales. ### The traits that make for a great salesperson But why is sleep so important? Well, to go back to IBM’s sales school for a moment, great salespeople are like great athletes. They need practice, for example. And at IBM, Craig practiced 3 things: 1. Knowledge 2. Skill 3. Discipline Knowledge is knowing how the microprocessor works; skill is knowing how to convey this to the customer; discipline is doing it over and over again. This practice meant all of this became muscle memory for Craig, who could then reliably make the basket every shot. But wait, what does this have to do with sleep? Glad you asked. This muscle memory is the foundation for a sales athlete, but it’s not what makes them all-stars. That comes from being present. > *“The greatest among salespeople are the ones* ***who are present.****” — Craig Wortmann* Simply put: Salespeople need to be empathetic. They need to be great listeners, they need to be *truly present.* Salespeople have to show up as their best selves to every unpredictable game. And they need the stamina to consistently play at such a high level, considering they tackle more meetings than any other profession. But this is impossible if their circadian rhythm is out of whack or if they get bogged down by sleep debt (the amount of sleep you owe your body relative to your need, calculated over a roughly two-week period). We’ll take a closer look at these later. Right now, just keep in mind: If you’re not sleeping right, your performance suffers. ### Craig’s performance tip On The Rise Science Podcast, I’ll be asking all of our guests what they think makes the biggest impact on performance in their lives and careers. Craig shared the one thing he believes everyone can start doing to deliver the heftiest sales dividends: Getting up early. > *“****Getting up early*** *has literally changed my life. It's given me everything I have.” — Craig Wortmann* Craig wakes up each day by 5 am and gets outside for some exercise. He has no trouble falling asleep at a reasonable time, either. You know why? We mentioned sleep debt and circadian rhythms and Craig’s emphasis on getting a full night’s sleep in order to wake up early is how he maintains both. Here’s the science: First, his routine helps keep his circadian rhythm on-beat. And it does so in a couple of ways. By waking up and getting outside first thing, the early-morning sun signals to his body that it’s a new day, sending a very strong message to his circadian rhythm and keeping it in sync with the environment. Second, for the first 90 minutes after we wake up… we’re basically drunk. During this period, our brains are overflowing with adenosine and that’s why we are groggy and irritable. It’s what we in sleep science call sleep inertia. Exercising during this time masks this feeling while not being very intellectually taxing. By the time your workout is over, you’re in your [circadian ramp](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md) — moving towards the first energy peak of the day. For all you early-morning joggers out there, this is a large part of why you feel pumped and ready for the day afterward. These help you maintain a healthy circadian rhythm, which, in turn, prepares you for a good night’s sleep that can help reduce your sleep debt. Later that night, it will be easy to fall asleep at the right time and avoid the negative impacts irregular and insufficient sleep can have on your sales performance. Remember when we said being present is what makes a great salesperson? Well, sleep debt is the number one factor affecting your ability to be present. And this, ultimately, predicts your team's revenue, burnout, and engagement. So, try waking up early and see if it works for you as well as it does for Craig for maintaining healthy sleep. But whether you get there by waking up early or not, you owe it to yourself — and your customers, prospects, and sales team — to get a good night’s sleep. ‍ *To hear this episode, and many more like it, you can subscribe to The Rise Science Podcast* [*here*](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422)*.* ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sales Success [View all](https://www.risescience.com/topics/sales-success.md) [Blog ![](/assets/5fc969cc752c37765d207109_main.avif) Sales Success #### When You Can’t Add Hours to the Sales Day 35 MINS](https://www.risescience.com/blog/katie-mckay-john-hancock-investments-sleep-sales-enablement.md)[Blog ![](/assets/5fb2c442a87ed205a27e106c_main.avif) Sales Success #### For Sales Success: “Be Authentic, Be Human, Build Good People” 37 MINS](https://www.risescience.com/blog/lars-nilsson-snowflake-sales-success.md)[Blog ![](/assets/5f8891f873235130a3f31a5a_main.avif) Sales Success #### How to Get Your Team Speaking the Same Language of Sleep 34 MINS](https://www.risescience.com/blog/lexi-bohonnon-yext-speaking-the-same-language-of-sleep.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Do Blue-Light Glasses Work for Sleep? Here’s the Science published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/do-blue-light-glasses-work domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Do Blue-Light Glasses Work for Sleep? Here’s the Science Updated 2024-02-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Do Blue-Light Glasses Work for Sleep? * Blue-light glasses may help you get the sleep you need by absorbing the blue light we often get too much of in the evening, which may otherwise disrupt your sleep. * Research is mixed on the benefits of blue-light glasses, however, and they may only help those with sleep disorders, certain mental health problems, or those with disrupted circadian rhythms, like shift workers and those with jet lag. * The RISE app can tell you when to wear blue-light blocking glasses to make them more effective, and guide you through 20+ healthy sleep habits proven to help you get a good night’s sleep. You might have heard the hype around blue-light glasses. They’re sold as an easy tool to stop blue light from screens from keeping you up at night. But is there any science behind these claims? Below, we’ll dive into whether blue-light glasses work for sleep, when you should wear them, and how the RISE app can help you get and avoid light at the right times for better sleep — whether you’re wearing blue-light glasses or not. ## Advice From a Sleep Doctor ## Advice From a Sleep Doctor "We can’t say for sure whether blue-light glasses work for sleep in healthy adults,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), Rise Science sleep advisor and medical reviewer, and double board certified doctor in psychiatry and sleep medicine. “There’s more evidence they may benefit shift workers or those with a sleep disorder.” He added, “Overall, there don’t seem to be any downsides, though, so as long as you’re not using them as an excuse to stay up late with screens, it doesn’t hurt to give them a try as part of a relaxing dimly lit bedtime routine.” ## Do Blue-Light Glasses Work for Sleep? It’s not clear whether blue-light glasses work for sleep. They may help by blocking blue light from getting into your eyes. In the evening, blue wavelengths of light in bright artificial light can suppress the sleep hormone melatonin and push back your circadian rhythm, or your body clock. This can make it harder to fall asleep. But the research on them is mixed, and more studies are needed to know if they really make a difference to your sleep. **Heads-up:** Blue-light filtering glasses don’t necessarily help you fall asleep faster or get better sleep than usual. But they may reduce the sleep-disrupting effects of evening bright light exposure. Avoiding blue light, by switching off digital devices in the run-up to bedtime, for example, and getting more bright light during the day, which makes you less sensitive to evening light, may have the same effect. More research is needed into blue-light blocking glasses. Here’s what we know so far: * **There’s not much evidence they help healthy adults sleep better:** A [2023 systematic review](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full) of 17 randomized controlled trials said there’s not enough research to say whether orange glasses improve daytime alertness or sleep quality. Some studies in the review showed blue-light glasses worked for sleep, while others showed they didn’t make any difference. * **They may help people with sleep disorders, mental health problems, jet lag, or shift workers fall asleep faster:** A [2021 systematic review](https://pubmed.ncbi.nlm.nih.gov/34030534/) looked at 24 studies and found substantial evidence for blue-blocking glasses reducing the time it took to fall asleep for “patients with sleep disorders, [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md), or variable shift work schedules.” A [2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/) found insomniacs who wore amber lenses two hours before bed got more sleep than those who wore clear lenses. And a [2020 meta-analysis and systematic review](https://academic.oup.com/sleepadvances/article/1/1/zpaa002/5851240?login=false) suggests blue-light glasses work best for those with sleep disorders or mental health issues. The paper concluded, “Overall, there is some, albeit mixed, evidence that this approach can improve sleep, particularly in individuals with insomnia, bipolar disorder, delayed sleep phase syndrome, or [attention-deficit hyperactive disorder](https://www.risescience.com/blog/adhd-and-sleep-problems.md).” * **They may make you *feel* like you sleep better:** A [small 2021 study](https://www.sciencedirect.com/science/article/abs/pii/S2352721821000127?dgcid=raven_sd_aip_email) asked participants to wear blue-light blocking glasses or clear glasses from 6 p.m. until bedtime. When wearing blue-light glasses, participants reported falling asleep faster and waking up less in the night. But sleep data from a wearable device showed no changes. Surprisingly, total sleep time was reduced when participants wore blue glasses. **Expert tip:** That doesn’t necessarily mean we’re against blue blockers. Co-founder and CEO of Rise Science [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) puts on blue-light glasses about 90 minutes before he goes to bed and uses this habit as a cue to turn off bright lights, light some candles, and start winding down for bed. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Problems With the Research There are a few problems with the studies we have on blue-blocking glasses. Firstly, it’s hard to blind participants — they know if they’re wearing orange glasses or not. Many studies compare orange or amber glasses to clear glasses or not wearing any glasses at all. Beyond this, many studies are small — this [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/), for example, is only on 14 people! They’re also short, so we don’t know if it takes time for wearing blue blockers to improve sleep or if any improvements are long-lasting. Many studies are done on people with sleep disorders or pre-existing sleep problems, so we can’t really know whether blue blockers help healthy sleepers. And many measure subjective sleep quality, instead of objective measures of sleep or melatonin levels. The placebo effect could also come into play, or, conversely, participants may struggle to sleep due to sleep effort, which is when you try to control and force sleep. The act of putting on orange glasses, not to mention being part of a study, makes you think about sleep in a way you might not have before and this could influence the results. Plus, it’s hard to determine whether blue light is affecting sleep, or whether it’s another factor, like the exciting content participants are watching on TV. The many other behaviors that can influence sleep aren’t usually controlled for. ### The Final Verdict More research is needed to know if blue-light blocking glasses work for sleep, especially for healthy sleepers. **Our advice?** Blue-light glasses are relatively cheap and, even if they don’t work, they probably won’t do any harm. They can serve as a helpful reminder you’ve started your wind-down routine and it’s now time to do other (more scientifically supported) sleep-promoting behaviors, like doing relaxing activities. For those with sleep disorders, blue-light glasses may be useful alongside other treatments. If you do use blue glasses, just make sure you’re not using them as an excuse to stay up past bedtime watching TV or do other sleep-disrupting behaviors. That’s what [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our advisors, cautions against. “I’m personally not a fan of blue glasses as they give you the deception that your behavior won’t impact your sleep as long as you’re wearing the glasses,” said Dr. Zeitzer. “Reducing light exposure is important before bed, but it’s not the only sleep-disrupting behavior you need to watch out for.” **Expert tip:** RISE tells you which behaviors you need to watch out for — and when. The app tells you when to do 20+ healthy sleep habits, including when to wear blue glasses and avoid bright light before bed. These habits can help you fall asleep faster and wake up less often. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Do Blue Light Filters Work for Sleep? It’s unclear whether blue filters work for sleep as there isn’t much research on them. External filters can be placed on top of your TV, phone, tablet, or computer screen to filter out blue light. You can also use software — like [f.lux](https://justgetflux.com/) or features like Night Shift on Apple devices — which adjust the colors on your display, making them warmer. [Research from 2023](https://www.nature.com/articles/s41562-023-01791-7) recommends tools like f.lux and night-shift modes if you’re using electronic devices in the evening and night. But [2021 research](https://www.sciencedirect.com/science/article/abs/pii/S2352721821000607) shows they may not make a difference. Dr. Wu uses f.lux in the evening to reduce blue light exposure from his computer, but he also reduces how much he uses his phone and other screens. ## What is Blue Light? Blue light is part of the visible light spectrum. This spectrum ranges from [380 to 780 nanometers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763133/) (nm). Blue light has short wavelengths of [400 to 490 nm](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/) compared to other types of light, like red or green light. Sources of blue light include the sun, LED bulbs, and digital screens — including your TV, laptop, and smartphone. It’s the blue wavelengths of light in bright light you get in the evening that can be disruptive to your sleep. ## How Can Blue Light Affect Sleep? Blue light can affect your sleep as it can suppress the sleep hormone melatonin and push back your circadian rhythm. This can make it harder to fall asleep at bedtime.It's mainly the blue wavelengths of light in bright artificial evening light that have this effect. When our eyes see bright light, it’s a signal to our circadian rhythm that it’s daytime. So this isn’t great if you’re exposed to it in the evening or before bed. [Research](https://journals.physiology.org/doi/full/10.1152/ajpregu.00478.2005) shows blue light may also reduce how much deep sleep and rapid-eye-movement (REM) sleep you get. Blue light is great during the day, though. Light is one of the most effective tools we have to promote healthy sleep. Getting enough bright light during the day can help you get enough sleep at night. **We’ve covered more on** [**when to get and avoid blue light for sleep**](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) **here.** When you don’t get enough sleep, you build up [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). This is the amount of sleep you owe your body. The more sleep debt you have, the worse your energy, mood, focus, and health and wellness will be. And pushing back your circadian rhythm can cause circadian misalignment, when you’re living out of sync with your body clock. This can lead to low energy, impaired mental performance, and mental and physical health conditions, as well as more sleep debt. RISE can work out how much sleep debt you have and predict your circadian rhythm each day, so you can see when your body naturally wants to go to sleep and wake up. ![RISE app screenshot showing how much sleep debt you have](/assets/66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_20of_20RISE-app-sleep-debt-screen.webp) The RISE app works out how much sleep debt you have. **Did you know?** We all need a different amount of sleep. When we looked at how much sleep 1.95 million RISE users aged 24 and up needed, it ranged from five hours to 11 hours 30 minutes. Check RISE to find out how much sleep you need. ![The RISE app can tell you how much sleep you need](/assets/66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_2520_2_.webp) How much sleep RISE users need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile),[*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*, and* [*see their circadian rhythm here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ## What Do Blue-Light Glasses Do? Blue-light glasses block blue light from getting into your eyes by absorbing blue light, but allowing other wavelengths of light to pass through. This reduces how much blue light you’re exposed to while wearing the glasses. However, it’s unclear how much this stops blue light from suppressing melatonin and disrupting your sleep. It may be that the more regular your circadian rhythm, the less impact wearing blue glasses has, as they’ve been shown to be more effective for those with circadian rhythm sleep disorders, like jet lag, for example. ## When Should I Wear Blue-Light Glasses? Wear blue-light glasses about 90 minutes before bed. You could put them on a little earlier, but you shouldn’t wear them all day. Blue light is needed in the morning and daytime to tell your circadian rhythm it’s time to be awake and help regulate your sleep-wake cycle. RISE can tell you when to put on blue-light glasses based on your circadian rhythm each day. ![RISE app screenshot reminding you to wear orange glasses](/assets/66eddd62f930f43680f5f31a_65d7e184d2fb26d6ce63b9e4_RISE-orange-glasses.webp) The RISE app can tell you when to wear blue glasses. *RISE users on iOS 1.202 and above can* [*set up their wear blue-light blocking glasses reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/orange_glasses/)*.* ## What Are the Best Blue Light Glasses for Sleep? There’s no one best pair of blue light glasses for sleep. But we recommend these [Honeywell Uvex blue-light glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). They’re cheap and fit over prescription glasses. When choosing blue-light blocking lenses, make sure you get amber or orange lenses — some computer glasses come with clear lenses, which won’t block blue light. And know that blue blockers aren’t FDA-approved, so check the eyewear you buy to see if they claim to block blue light. You also don’t need to spend a lot for the best blue-light blocking glasses — as a [2019 study](https://journals.lww.com/optvissci/Fulltext/2019/07000/Spectral_Evaluation_of_Eyeglass_Blocking.8.aspx) says, blue-light-filtering efficiency "did not correlate with price." [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Stop Blue Light From Affecting Sleep? You can stop blue light from affecting sleep by getting more light during the day, sitting further away from screens, and dimming the lights before bed. Blue-light lenses may work, but there’s more scientific evidence these other behaviors have more influence on your sleep. Here’s what to do: * **Get more light during the day:** The more light you get during the day, the less sensitive you’ll be to it in the evening. A [2023 study](https://www.pnas.org/doi/10.1073/pnas.2301608120) found bright afternoon light until 5 p.m. was linked to an earlier sleep time, potentially due to reduced light sensitivity in the evening. It’s not clear how much daylight you need exactly, but Dr. Zeitzer says it may be as little as an hour or two, and the more you get the better. **‍** * **Sit further away from screens:** The closer you are to a screen, the more blue light you might be exposed to. The close proximity could also cause eye strain. Consider watching TV before bed, instead of scrolling on your phone. **‍** * **Dim the lights before bed:** Whether you wear blue blockers or not, dim the lights in your home about 90 minutes before bed. Brightness is important — a [2023 study](https://www.nature.com/articles/s41562-023-01791-7) found bright yellow light and dim blue light had the same impact on circadian rhythms, melatonin, and sleep. While sleeping, make your bedroom as dark as possible. We’ve covered more on how [sleeping with the lights](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) on affects you here. **Expert tip:** What you’re doing with your screen time may have a bigger impact on your sleep than blue light exposure. Be sure to avoid anything stimulating or stressful — instead, opt for relaxing sitcoms over video games and work emails. Set a bedtime alarm to make sure you don’t stay up too late. **We’ve covered how to use** [**screens before bed**](https://www.risescience.com/blog/screens-before-bed.md) **here.** ## Do Blue-Light Glasses Work for Eye Strain? Blue-light glasses may not work for eye strain, there isn’t enough research to say. A [2023 systematic review](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full) looked at 17 randomized controlled trials and states, “blue‐light filtering spectacle lenses may not attenuate symptoms of eye strain with computer use, over a short‐term follow‐up period, compared to non‐blue‐light filtering lenses.” Research shows there was no change in eye fatigue when wearing blue-light glasses. Looking at screens for long periods of time and close to your eyes may cause more digital eye strain — aka computer vision syndrome — than blue light itself. To reduce eye strain, sit further away from screens and follow the [American Academy of Ophthalmology’s](https://www.aao.org/eye-health/tips-prevention/computer-usage) 20-20-20 rule: every 20 minutes look at an object that’s 20 feet away for at least 20 seconds. Speak to an ophthalmologist if you’re worried about eye health. ## Stop Blue Light From Keeping You Awake Blue wavelengths of light in bright light can keep you up at night, but blue-light blocking glasses may not be the solution. More research is needed to know if they really work, especially for healthy sleepers. They are relatively harmless, though. So, as long as you’re not using them as an excuse to binge-watch Netflix or scroll social media late into the night, they may be worth a try as part of a relaxing, dimly-lit bedtime routine. RISE can tell you when to wear blue-light glasses, when to get and avoid light generally, and guide you through 20+ sleep hygiene habits for a better night’s sleep — whether you decide to wear orange glasses or not. Users love these light exposure reminders: “RISE is the app we all didn’t know we needed…RISE will notify you when you should dim the lights at night, and when you should ease into the morning with some natural sunlight.” [Read the review](https://appfollow.io/app/564260/review/303825105?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it doesn’t take long to notice the difference — 80% of RISE users get better sleep within five days — almost as quick as ordering a pair of blue-light glasses. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Do Women Need More Sleep? Debunking the Myths published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/do-women-need-more-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Do Women Need More Sleep? Debunking the Myths Updated 2023-05-08 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man and woman sleeping side by side ](/assets/640e1a19465761252424da2f_do-women-need-more-sleep.avif) There are many differences between men and women, but is the amount of sleep they need at night one of those differences? You might have seen the headlines saying it’s true. But the science isn’t as clear-cut as that. And, as you’ll soon find out, studies on the matter may not even exist. Below, we’ll dive into whether women need more sleep than men, how to find out how much sleep you need, and how you can use the[RISE app](https://www.risescience.com/.md) to get this sleep more easily. Disclaimer: The scientific literature uses gendered language when talking about women and sleep. We have used the term “women” in this article, but this advice is for anyone who was assigned female at birth. Or, indeed, for anyone interested in this topic! ‍ [How much sleep do women need?](#sleep) [Do women need more sleep than men?](#women) [How to find out how much sleep you need?](#find) [How to get enough sleep?](#get) ‍ ## How Much Sleep Do Women Need? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. How much sleep women, or anyone, needs is highly individual. This is called your sleep need. It’s determined by genetics, just like height and eye color, and it's different for each and every one of us. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need nine hours or more sleep a night. Your sleep need changes across your lifespan, and there are certain times when you may need more sleep than usual, such as when [you’re ill](https://jcsm.aasm.org/doi/10.5664/jcsm.4758), recovering from [intense exercise](https://www.science.org/doi/abs/10.1126/science.7302594), or you’re paying back sleep debt. These times can affect anyone, regardless of gender. **Heads-up:** Sleep debt is the amount of sleep you owe your body. It’s compared against your sleep need, and we measure it over your last 14 nights. Keeping your sleep debt low not only gives you more energy each day, it reduces your risk of health problems like [obesity](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) and heart disease, and maximizes your focus and mood. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## Do Women Need More Sleep Than Men? You may have seen the headlines saying women need more sleep than men, or come to the conclusion yourself if you struggle to get out of bed as early as your husband, for example. But here’s what science has to say on the matter. ### The Current Research Isn’t Enough [Research from 2013](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4164903/) found women slept more than men. But, before we end this article early, the sleep you *get* isn’t the same as the sleep you *need*. It’s very easy to get less sleep than you need, so this research doesn’t give us much information on whether women actually need more sleep than men — just that they got it. It’s easy for our bodies to adapt to sleep loss, so we feel fine and think we’re [getting enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md), but really your performance and energy are much lower than they could be. It’s also easy to simply not allocate enough time in bed for sleep. It takes time to fall asleep and we all wake up for short periods during the night. So, eight hours in bed, for example, doesn’t equal eight hours of sleep. The 2013 study used data from the American Time Use Surveys from 2003 to 2007, which asks people to track their time over one day. The data found women reported sleeping for about 508 minutes (8.4 hours) a night, while men reported sleeping for 496 minutes (8.2 hours). So, while women slept more, it’s only a difference of 12 minutes. The study itself states the gap between men’s and women’s sleep time is “relatively small.” But, the research has a few problems beyond the small time difference: * Working-age men were found to sleep less than their female counterparts, but this difference was negligible when analyzed across different life stages. * The research is based on self-reported diary data, which can be inaccurate. And the study looks at the time participants went to sleep and got up, not the time they actually spent asleep, which can be very different. * The research only looked at people aged 18 to 64, so it’s not clear if girls or older women get or need more sleep than their male counterparts. * Gender attitudes towards sleep may come into play. The study states men may state artificially shorter sleep times, skewing the data. * Data was only collected on one day, and sleep duration for both men and women may vary across multiple days. Your sleep times on a working Tuesday may look very different to those on a lazy Sunday. * Participants may underreport napping and sleep disruptions, especially sleep disruptions that don’t involve getting out of bed. Indeed, the study didn’t analyze the latter. * Behaviors like [drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md), smoking, taking sleep aids, or other medications and supplements affect your sleep times, and this wasn’t reported in the surveys. * Even if women are getting more sleep than men, this extra sleep may just be making up for a lack of sleep recently as they pay back sleep debt. And more sleep doesn’t always mean better sleep overall. This extra time could be spent getting poor sleep that’s interrupted. Beyond this study, [research from 2006](https://academic.oup.com/aje/article/164/1/5/81104) found race comes into play, too. It found white women got an average of 6.7 hours of sleep, white men got 6.1 hours, black women got 5.9 hours, and black men got 5.1 hours. Race and sex differences remained even after socioeconomic, employment, household, lifestyle factors, and [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) risks were taken into account. But, again, this is the sleep people *got*, not what they *needed*. So we, unfortunately, can’t use this to say whether women need more sleep than men or not. Another [study](https://www.nature.com/articles/s41562-020-00965-x), this time from 2021, found women 41 and older reported sleeping less than men. But, when their sleep was measured with a device, it was estimated they slept longer than men of a similar age. Yet again, though, the sleep women — or men — get, isn’t the same as what they need. ### The Promising Research We Have…Doesn’t Exist Many articles stating that women need more sleep than men reference a study from Loughborough University’s Research Center in the UK. The study is said to have found that women need an extra 20 minutes of shut-eye a night because they use more of their brains than men by multitasking throughout the day. There’s just one problem: the study doesn’t exist. According to reporting from [*The Guardian*](https://www.theguardian.com/lifeandstyle/2016/apr/23/women-sleep-late-night-snacking-muscles-turning-to-flab-luisa-dillner), researchers at Loughborough University don’t know where these claims come from. ### Official Guidelines Say Sleep Need Changes by Age, not Sex Guidelines from the [National Sleep Foundation](https://pubmed.ncbi.nlm.nih.gov/29073412/) say healthy young adults and adults should get seven to nine hours of sleep. Older adults may need the same amount of sleep, but it can be harder to come by. There’s no change in recommendation for men and women. The differences are by age group. Teenagers need eight to 10 hours, for example, while newborns need 14 to 17 hours. But even then, these guidelines need to be treated as exactly that: guidelines. Sleep guidelines are often based on the amount of sleep people get, not need, and on self-reported data, which [research](https://pubmed.ncbi.nlm.nih.gov/22850546/) has shown can be inaccurate. You should use these guidelines as a rough aim, but find out your unique sleep need to know how much shut-eye you need exactly (more on how to do that soon). A [2018 narrative review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) from the journal *Nature* *and Science of Sleep* sums it up well: “Sleep duration recommendations (public health approach) are well suited to provide guidance at the population-level standpoint, while advice at the individual level (eg, in clinic) should be individualized to the reality of each person.” ### Women May Value Sleep More, and Therefore Get More of it As we’ve said, many studies looking at whether women need more sleep than men compare how much sleep women and men get. Women may get more sleep (not the same as needing it, of course) because they value it and their health more. They may be more likely to head to bed earlier to get the shut-eye they need. [Research](https://pubmed.ncbi.nlm.nih.gov/18444952/) shows some men view sleep as an annoyance or a waste of time, and something that shouldn’t get in the way of “having a life.” Men may not want to be seen sleeping for so long or going to bed early. The [2013 research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4164903/) we mentioned above highlights this phenomenon. It says: “Gendered attitudes toward sleep lead men to report artificially short sleep times, resulting in estimates of gender differences favoring women that may be too large.” The research also found men were less likely to nap than women, meaning their overall sleep times could be shorter. ### Sleep Loss May Affect Women More, So They Prioritize Shut-Eye As well as potentially valuing sleep more, women may feel sleep deprivation harder, so make more of an effort to avoid it. A[2022 sleep study](https://www.nature.com/articles/s41398-022-02146-y) found women felt more sleepiness during a night when they were asked to stay awake compared to men. Another [2022 study](https://link.springer.com/article/10.1007/s11199-022-01321-1) found better quality sleep in women was linked to better mood, and more intention to pursue status and responsibility at work. This wasn’t seen in men. ### Women Have More Sleep Problems, So Need More Time in Bed One thing that’s not up for as much debate? Women experience more sleep problems than men. This leads to them needing more time in bed to get the sleep they need. For example, you may have trouble sleeping before or while on your period due to fluctuating estrogen and progesterone hormone levels, PMS, pain, and anxiety. Sleep problems and your period go hand in hand so much that you have a [2.75-fold increased risk of insomnia](https://publications.aap.org/pediatrics/article-abstract/117/2/e247/68471/Epidemiology-of-DSM-IV-Insomnia-in-Adolescence?autologincheck=redirected) when you first start menstruation. Beyond your period, other times of life can cause sleep disorders. You may develop restless leg syndrome during pregnancy, or [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) during menopause. This isn’t even taking into account how hard it can be to find a comfortable sleep position in the later trimesters of pregnancy, get enough sleep with hormonal changes postpartum, or maintain a healthy sleep pattern when you're battling menopause hot flashes and [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md). Another reason why women may struggle to meet their sleep need? Women have [higher sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) than men, meaning stress is more likely to affect how well they sleep. It’s easy for stress to keep anyone up, but women often take on more childcare duties or work for less money than men — both of which can cause stress. One[study](https://pubmed.ncbi.nlm.nih.gov/18321332/) even found women worry more about their children at night, or anticipate their children needing them at night, and this disrupts their sleep. Women were also found to take on more caregiving duties at night, cutting into sleep time. And sleep works best when it’s uninterrupted, so you can move through the sleep cycles and get all the light sleep, [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and rapid-eye-movement (REM) sleep you need. One [study](https://www.nature.com/articles/s41562-020-00965-x) found non-restorative sleep is more prevalent in women than men, and women use [sleep aids](https://www.risescience.com/blog/sleep-aids.md) more often, which may be a reason some of them are sleeping more. Mental health also comes into play. Women are more likely to be diagnosed with medical conditions like depression or an [anxiety disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135672/), both of which can make it hard to sleep. All of these problems mean women could be getting less time asleep at night, so they spend more time in bed to make sure they get the sleep they need — or, at least, get as much of it as they can. Want to tackle some of these common female sleep issues? We have specific advice for: * [How to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) * [Period insomnia](https://www.risescience.com/blog/insomnia-before-period.md) * [How to sleep after a c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md) * [Menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) * [Why you're tired during menopause](https://www.risescience.com/blog/can-menopause-make-you-tired.md) and what to do about it * [Why you're tired on birth control](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) and what to do about it * [Female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) and its many causes * [How to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * [How to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) Talk to your healthcare provider if you think you have a sleep disorder, mental health disorder, or if sleeplessness and daytime sleepiness are getting in the way of your life. ### A Look at Our RISE App Sleep Data: Women Have More Sleep Debt Than Men An analysis of our RISE app customer-base reveals that, on average, women have more sleep debt than men. This trend is consistent across all age groups, except for the 18-23 age range, where men have higher sleep debt, and the 24-29 age range, where both genders have an equal amount of sleep debt. It's important to emphasize that our customers may not accurately represent the general population, as they use RISE to combat fatigue and increase energy levels while adopting healthier sleep habits to minimize sleep debt. |Age|Who has more sleep debt?|Percent difference| |---|---|---| |18-23|Men|2.8%| |24-29|Same amount|0%| |30-39|Women|2.5%| |40-49|Women|1.3%| |50-59|Women|3.5%| |60+|Women|1%| |Overall|Women|1%| ### The Final Verdict? In short, we don’t know whether women need more sleep than men, just that sleep differs between the sexes. More sleep research needs to be done as there simply aren’t enough studies on women’s health. Women’s sleep is so understudied, in fact, that it’s only recently that some funding bodies require both men and women to be included in studies. Previously, women were often excluded as their menstrual cycles complicated matters. Our final piece of advice? We don’t know yet whether women need more sleep than men, but we do know we all need a different amount unique to us. Find out how much sleep you need exactly, and work on getting that amount each night to feel and function your best. ‍ ## How to Find Out How Much Sleep You Need? ![RISE app screenshot showing your sleep need to keep sleep debt low](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need. How do you know how much sleep you as an individual need? There are two ways to find out. ### The Manual Way Try waking up without an alarm clock for a week. Note the time you fall asleep and the time you naturally wake up. By the end of the week, it’s likely you’ll be done paying back any sleep debt and be able to figure out how long your body wants to sleep for. Sounds simple, right? Unfortunately, it’s not that easy. The manual way of working out your sleep need has a few problems: * Firstly, most of us can’t go a whole week without setting an alarm clock — we’ve got 9 A.M. meetings, kids to get ready for school, or a partner who sets their own alarm clock, interrupting our sleep early. * Secondly, you need to think about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), this is the measure of how long you spend in bed actually sleeping. Being in bed for eight hours doesn’t equal eight hours of sleep. It may take us 20 minutes to fall asleep and we may wake up throughout the night, but working out how long we spend actually sleeping is tricky. Even when you try to take into account sleep efficiency, we all experience retrograde amnesia where we forget the minutes before falling asleep and the sub-10-minute micro-awakenings throughout the night. * And thirdly, you may spend this week sleeping for longer than usual. Maybe you ran a marathon last weekend or you’re recovering from[COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md). You may then think you need more sleep than you really do based on sleeping for longer during this week. In short, it’s extremely hard to accurately figure out your sleep need the manual way. ### The Accurate Way You can avoid these issues by turning to technology — the RISE app, in particular. RISE works out your individual sleep need using a year’s worth of your phone use behavior and proprietary sleep-science-based models. It calculates your sleep need in hours and minutes, and it works out how much sleep debt you’re carrying — so you know if your body wants to temporarily snooze for longer to catch up on missed sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How to Get Enough Sleep? ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day. Once you’ve found out how much sleep you need, it’s time to start getting it. This can be easier said than done. To help, use [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). This is the name for the set of daily healthy sleep habits you can do to help you drift off more easily and sleep through the night. Even if your sleep is disrupted by a sleep disorder, period pain, or a crying baby, good sleep hygiene will help improve your overall sleep health and stop anything else from getting in the way of a good night’s sleep. Here’s what to do: * **Keep a consistent sleep schedule:** This will help keep your circadian rhythm, or body clock, in check, helping you feel sleepy and awake at the right times. * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day. This will help you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Bright light can keep you up in the evening. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to stop this from happening. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, but you don’t have to give them up altogether. RISE can tell you when to avoid each one daily. * **Do a calming bedtime routine:** As we explained above, women have higher sleep reactivity, so any anxiety you feel can easily keep you up at night. Do a calming bedtime routine with activities like reading, listening to music, journaling, or yoga. Doing a brain dump can also help, where you write down things that are worrying you or things you have to do. Use RISE’s brain dump feature to get a reminder of everything you write down the next day. * **Keep your bedroom dark, cool, and quiet:** Turn your bedroom into a sleep sanctuary by setting your thermostat to 65 to 68 degrees Fahrenheit, using blackout curtains, and wearing [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To stay on top of everything, RISE can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Find Out How Much Sleep You Need The jury’s still out on whether women need more sleep than men. We don’t have the research to know. One thing you can find out for sure is how much sleep you need specifically. The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need, so you have a number to aim for down to the minute. You can then make it easier to get a good night’s sleep each night by following RISE’s reminders for 20+ sleep hygiene habits. Whether you need to sleep more or less than the men in your life, meeting your individual sleep need is one of the best ways to maximize your health and well-being, productivity, and energy levels. ## FAQs ### How much sleep does a woman need? Each woman, and indeed everyone, needs a different amount of sleep. This is called your sleep need. One study suggests the average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of the population may need 9 hours or more sleep a night. The RISE app can calculate your individual sleep need. ### Do females require more sleep? It’s not clear whether females require more sleep. One study found women got about 12 minutes on average more sleep than men, but this is the sleep they got, not the sleep they need. Plus, women experience more sleep problems and disruptions than men, so may be spending more time in bed to make up for this. ### How much sleep does a middle-aged woman need? Each middle-aged woman, and indeed everyone, needs a different amount of sleep. This is called your sleep need. One study suggests the average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of the population may need 9 hours or more sleep a night. The RISE app can calculate your individual sleep need. ### How much sleep do men need? Each man, and indeed everyone, needs a different amount of sleep. This is called your sleep need. One study suggests the average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of the population may need 9 hours or more sleep a night. The RISE app can calculate your individual sleep need. ### Male vs female sleep Some research has found women get about 12 minutes on average more sleep than men, but this is the sleep they get, not the sleep they need. Women experience more sleep problems and nighttime disruptions than men, and may value sleep more than men and so make it a priority. ### I need more sleep than my partner You may need more sleep than your partner if your sleep need, the genetically determined amount of sleep you need each night, is higher than theirs. The RISE app can calculate your individual sleep need and tells you exactly what you need. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Do You Burn Calories When You Sleep? Here’s How To Burn More published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/do-you-burn-calories-when-you-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Do You Burn Calories When You Sleep? Here’s How To Burn More Published 2022-10-21 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Yes, you burn about 50 calories an hour while sleeping, but the exact number of calories a person burns depends on their basal metabolic rate (BMR). * To burn more calories in your sleep you’d have to increase your BMR. You can do this by putting on more muscle or eating more protein. * To make a significant difference to your weight, however, you need to get enough sleep at the right times for you. This will help you eat fewer and burn more calories each day. The [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=do+you+burn+calories+when+you+sleep) can help you keep sleep debt low and sync up your sleep, meals, and exercise to your circadian rhythm. When we think about burning calories, most of us think about lifting weights or a long sweaty run. But did you know your body is always burning calories, even when you’re fast asleep? Your body has to burn a set number of calories to keep you breathing, your heart beating, and your digestion working. Below, we’ll share how many calories you burn while asleep, and how you can burn more calories each day all through getting the right amount of sleep for you at the right times for your body clock. ‍ [Do you burn calories when you sleep?](#burn) [Which sleep stage burns the most calories?](#stage) [How to burn more calories in your sleep?](#more) ‍ ## Do You Burn Calories When You Sleep? The short answer is yes, you do burn calories, even when you sleep. As a rough idea, you’ll burn about 50 calories an hour while sleeping. But the exact number of calories a person burns will all depend on their basal metabolic rate (BMR), or how many calories your body burns to do essential tasks like: * Breathing * Circulation * Digestion * Brain function * Regulating body temperature * Growing and repairing cells It’s thought your BMR is about [15% lower](https://pubmed.ncbi.nlm.nih.gov/20811596/) during sleep compared to when resting during the day. Your [basal metabolic rate is determined](https://europepmc.org/article/med/4044297/reloa) by factors like: * Body weight * Height * Age * Sex * Body composition and muscle mass * Genetics ### How to Work Out Your Basal Metabolic Rate? Working out your BMR is a complicated process. It involves measuring how much oxygen you breathe in and carbon dioxide you breathe out, and you usually do the test in a lab after fasting for 12 hours and sleeping for eight hours. As a result, you usually can’t measure your BMR yourself. What you can do, however, is measure your resting metabolic rate (RMR). This is how many calories you burn while completely at rest, and it will give you a rough idea of your BMR. Here’s how you can work out your RMR: Revised Harris-Benedict BMR equation: * For men: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.755 x age) * For women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Mifflin-St Jeor equation: * For men: (4.536 x weight in pounds) + (15.88 x height in inches) - (5 x age) + 5 * For women: (4.536 x weight in pounds) + (15.88 x height in inches) - (5 x age) - 161 But remember, these equations aren’t 100% accurate. ‍ ## Which Sleep Stage Burns the Most Calories? Our sleep looks very different throughout the night. [A normal night of sleep should look something like this](https://www.ncbi.nlm.nih.gov/books/NBK19956/): * **Stage 1:** This is when you first start drifting off and you can easily be woken up. * **Stage 2 or light sleep:** We spend about 50% of the night here. Your breathing, heart rate, and brain activity all start to slow down. * **Stage 3 or deep sleep:** This stage is also known as slow-wave sleep because of the slow-wave brain activity that happens here. It’s the hardest to wake you up while in this stage. * **Rapid-eye-movement (REM) sleep:** This is the stage where most dreams happen. Your muscles are temporarily paralyzed, so you don’t act out those dreams, and your eyes can be seen moving rapidly underneath your eyelids, hence the name. Brain activity, breathing, heart rate, and blood pressure all start increasing again during this stage. Once you’ve moved through all four stages of sleep, you’ll have completed one sleep cycle. This could last from 70 to 120 minutes. You’ll then begin another cycle from the start. When it comes to calories, REM burns the most as your heart rate and brain activity are higher compared to the other non-REM stages. In fact, using just electrical brainwave activity, it’s often impossible to tell brain activity during REM sleep apart from brain activity while awake. During deep sleep, on the other hand, your heart rate, brain activity, and body temperature are lowest, so you need less energy, and therefore you burn the fewest calories during this sleep stage. ‍ ## How to Burn More Calories in Your Sleep? To burn more calories in your sleep you’d have to increase your BMR. You can do this by putting on more muscle ([muscle burns more calories than fat](https://pubmed.ncbi.nlm.nih.gov/11749674/), even when resting) or eating more protein (it takes more calories to digest protein than it does fat or carbohydrates). However, these things aren’t really going to help you make a significant difference to your weight. But you can still use the power of a good night’s sleep to help your waistline. You can learn more about the [link between sleep and weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) here. To summarize, you can put on weight and struggle to lose weight if you: * Have high sleep debt * Are living out of sync with your circadian rhythm. Here’s how to make sure that doesn’t happen. ### Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com.md) can work out your sleep debt. [Sleep debt is the measure of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md). This is compared against your sleep need, the genetically determined number of hours of sleep you need. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. When you don’t meet your sleep need, you start building up sleep debt. And [this can mess with your hunger hormones](https://www.risescience.com/blog/why-am-i-always-hungry.md), glucose metabolism, and your self-control. Plus, when you don’t get enough sleep, your levels of the stress hormone cortisol increase. This can lead to you storing more body fat, especially around the belly. So, it’s easy to overeat and your body starts storing more fat, all because of a lack of sleep each night. When it comes to calories, one [study](https://www.nature.com/articles/ejcn2016201) found people ate 385 more calories after a night of partial sleep deprivation. But the amount of calories they burned didn’t change. In fact, you may eat extra calories when tired and burn fewer as you’ll feel low on energy and have less motivation to go to the gym, or do much physical activity at all. You can reverse this trend, though. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/) shows your resting metabolic rate is lower after sleep deprivation, but it increases back to previous levels when you get enough sleep. And a [2022 study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694?) found when participants increased their sleep duration by about 1.2 hours a night, they ate about 270 fewer calories during the day. You can use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping this below five hours to maximize your energy levels, and weight loss, each day. If you have high sleep debt, you can pay it down by: * **Taking a nap:** Avoid napping too close to bedtime or you risk disturbing your nighttime sleep.Check RISE for the best time to nap each day. * **Going to bed a little earlier.** * **Sleeping in a little later:** [Only sleep in for one or two hours to avoid disrupting your circadian rhythm too much](https://www.risescience.com/blog/sleeping-in.md). * **Improving your sleep hygiene:** Sleep hygiene is the set of healthy sleep habits that help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com.md) can predict your circadian rhythm each day. Beyond getting enough sleep each night, you need to get this sleep at the right time for your circadian rhythm. Your circadian rhythm is the roughly 24-hour cycle of your [biological clock](https://www.risescience.com/blog/biological-clock.md). It dictates things like your sleep-wake cycle, when your body produces certain hormones, and when your body temperature fluctuates. You might be out of sync with your circadian rhythm if: * **You’re a shift worker.** * **You’re ignoring your chronotype:** Like a night owl forcing themselves up early. * **You have social jetlag:** This is when your sleep schedule is different throughout the week. For example, you might stay up later on the weekend, which [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do. Beyond your sleeping habits, you can also mess up your body clock through ill-timed meals and exercise. That’s because you have more than one circadian rhythm. There’s one master clock in your brain and other body clocks, called peripheral clocks, located in almost every tissue and organ system, including your immune system and digestive system. A zeitgeber is something that can change the timing of your circadian rhythm. Light is the most powerful zeitgeber, but meals and exercise also have this effect, especially on your peripheral clocks. So, eating when your body isn’t expecting you to — such as late in the evening or at irregular times — will cause your peripheral clocks to become out of sync with your master clock. When you are out of sync, either through badly timed sleep or meals: * Your [hunger hormones](https://pubmed.ncbi.nlm.nih.gov/19255424/) are thrown out of whack, meaning you’re more likely to eat more calories. * Your insulin and glucose levels also increase, which can lead to weight gain, especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md) gain. * You may find it harder to fall asleep at your desired bedtime and meet your sleep need, which can lead to eating more calories due to high sleep debt. You can live in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Even on weekends. * **Going to bed at the right time for you:** Check RISE for your Melatonin Window. This is the roughly one-hour window of time when your body’s rate of melatonin production (the sleep hormone) will be at its highest, meaning you’ll have an easier time falling asleep. * **Eat at regular times and not too late in the day:** You can learn more about the best time to stop eating to lose weight here. * **Avoid late-night exercise:** Exercise will obviously help you burn more calories, but it can also disrupt your sleep and circadian rhythm. Avoid high-intensity and brightly lit exercise within an hour of bedtime. You can learn more about [the best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. The RISE app can predict your circadian rhythm each day so you can see when your body naturally wants to wind down for bed and go to sleep. You can then avoid meals and workouts at this time, and schedule your bedtime to match. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* **Heads-up:** Avoid supplements that promise to speed up calorie burning in your sleep. Not only are they most likely ineffective and could come with dangerous side effects, they may also contain stimulants like caffeine that will interfere with your sleep. And as we’ve shown, you need to prioritize sleep to lose or maintain weight. You can learn more about [the best way to lose weight](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) here. ## Burn More Calories with Better Sleep The bottom line is you do burn calories in your sleep, but that isn’t the reason sleep is so important for weight loss. Research shows when you don’t get enough shut-eye or stay in sync with your circadian rhythm, you’ll eat more calories and burn fewer calories, upping your odds of weight gain. To burn more calories with your sleep, use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and strive for this each night. Keep sleep debt low and sync up your sleep, meals, and exercise to your circadian rhythm. RISE can also guide you through 20+ sleep hygiene habits to make falling asleep, meeting your sleep need, and staying in sync with your circadian rhythm easier. ‍ ## FAQs ### Why do you burn calories when you sleep? You burn calories when you sleep as part of your basal metabolic rate (BMR). This is the calories your body needs to burn to do basic functions like breathing and keeping your heart beating and your digestion going. We burn roughly 50 calories an hour while asleep, but the exact number depends on your BMR. ### Do you burn more calories awake in bed or asleep? You burn more calories awake in bed compared to being asleep. It’s thought your basal metabolic rate, the amount of calories you burn just to do basic functions, is 15% lower when asleep than when awake resting. ### Do we burn fat in your sleep? You may not burn much fat in your sleep, but that doesn’t mean sleep isn’t integral to weight loss. When you don’t get enough sleep at the right times for your body clock, research shows you eat more calories, burn fewer calories, and store more fat. Not getting enough sleep has been linked to obesity and abdominal obesity. ### Is it OK to go to bed hungry? While you don’t want hunger keeping you up, you also want to avoid late-night eating as it can mess up your body clock, impact your sleep, and cause weight gain. If you can’t fall asleep due to hunger, eat a light, healthy snack. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Does Aromatherapy Work for Sleep? Maybe. Here’s What We Know published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-aromatherapy-work-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Aromatherapy Work for Sleep? Maybe. Here’s What We Know Published 2023-05-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does Aromatherapy Work for Sleep? * There’s not enough scientific evidence to say for sure whether aromatherapy works for sleep. * Because aromatherapy is relatively harmless, fairly low cost, and easy to access and use, certainly safer than other sleep aids, smells nice, and many people find it helps them sleep better, there’s no reason *not* to enjoy essential oils as part of your bedtime relaxation routine if you’re so inclined. * But don’t focus solely on aromatherapy for relaxation and better sleep. Good sleep hygiene is the proven path for relaxed and restful nights and positive, productive days. The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits each day for better sleep and more daily energy. ‍*‍*If you’ve been struggling with poor sleep and tempted to experiment with essential oils as a way to get the elusive zzz’s you’re after, we get it. But before you spring for a new diffuser and a starter-pack of essential oils, consider that, despite its popularity, there’s not much scientific evidence behind claims that aromatherapy works for sleep. While there’s likely no harm in trying it out as an add-on to your bedtime routine, sleep experts don’t recommend relying on aromatherapy and forgoing healthy sleep hygiene – habits *scientifically proven* to improve your ability to sleep better. Here we’ll dive into the science behind aromatherapy, what the research says about its impact on relaxation and sleep, how to use aromatherapy, and, calming scents aside, some science-backed strategies for boosting relaxation and sleep. We’ll also share how the [RISE sleep and energy app](https://www.risescience.com/.md) can guide you through these sleep hygiene habits (with or without aromatherapy) for more restful sleep and daily energy. [How does aromatherapy work?](#aromatherapy) [Does aromatherapy work for sleep?](#sleep) [How to use aromatherapy?](#use) [Are there risks to using aromatherapy?](#risks) [Why is relaxing before bed important?](#relaxing) [Other ways to relax before bed?](#bed) ‍ ## How Does Aromatherapy Work? Aromatherapy is a centuries-old holistic healing technique that uses the essential oils extracted from aromatic plants to promote physical and emotional well-being. These essential oils can be inhaled, diffused, or applied to the skin. Aromatherapy is thought to work through the sense of smell, which is closely linked to the brain's limbic system. This system is responsible for controlling emotions, memory, and arousal, among other functions. When you inhale essential oils, they stimulate the limbic system and trigger various physiological responses. Different oils have different properties that can impact the body and mind in various ways, producing a relaxing or invigorating effect. Certain plants are believed to have sedative effects, thus promoting relaxation and a good night’s sleep. These include, among others: * Lavender * Ylang ylang * Bergamot * Chamomile * Frankincense * Clary sage * Sandalwood * Valerian root * Marjoram * Linalool ## Does Aromatherapy Work for Sleep? The short answer is *maybe*, but there’s not sufficient evidence to be certain. There is ample evidence that [aromas *can* elicit different psychophysiological responses](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198031/#:~:text=Several%20studies%20have%20shown%20that,and%20physical%20conditions%20of%20human.), such as changes in our emotional states and mood, via our limbic systems. This includes the possibility that certain fragrances ([lavender](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/#:~:text=A%20mixture%20of%20essential%20oils,in%20older%20patients%20%5B78%5D) has been particularly well-studied) may help to [alleviate anxiety](https://www.sciencedirect.com/science/article/abs/pii/S016503271933160X) and promote feelings of calm. However, the question of whether aromatherapy is universally beneficial to our *sleep* is another thing. On one hand, there have been many studies done that, at a glance, support the notion that certain essential oils may have a positive effect on sleep. For example, [a 2010 Taiwanese study](https://www.hindawi.com/journals/ecam/2012/740813/) of 34 midlife women with insomnia concluded that lavender inhalation may help alleviate the short-term sleep difficulties associated with menopause. And in [another 2010 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3203283/) of 64 ischemic heart disease patients, researchers found that sleep quality was “significantly improved” after patients were exposed to lavender aromatherapy. But, on the other hand, the findings of such studies are limited in their real-world applications. Not only have these studies typically been quite small, they’ve also been focused on very specific groups of people, as shown in the above examples. This means that, for most of us, there’s no assurance that we’ll have the same outcomes when we’re using essential oils in our home environments and in the context of our everyday lives. And limited study size and participant populations aside, there are some other issues with the research done to date: * **Sleep quality has largely been self-reported.** Research that relies on self-reporting when it comes to sleep is inherently going to be subjective, and subjective assessments of sleep are known to be [very inaccurate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785092/). * **There is** [**no scientific consensus definition**](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) **of sleep quality**, let alone consistency in how you or I understand the term. Many of these studies rely on the Pittsburgh Sleep Quality Index (PSQI), a self-report questionnaire that measures sleep quality across 19 different subjective assessments of sleep. In contrast, polysomnography (PSG), which examines physiologic parameters during sleep through brainwave activity, is considered the gold standard of sleep assessments. The ambiguity in assessing sleep quality applies to a lot of sleep research – not just studies of aromatherapy – but it’s always worth highlighting when we’re trying to understand how any variable impacts our sleep. * **Aromatherapy isn’t always the sole focus.** Many essential oil sleep studies involve various methods of administering essential oils (orally, topically, via bath water etc.), which introduce additional variables that aren’t present when we’re simply inhaling aromas. For example, [in one study of critical care healthcare workers](https://www.sciencedirect.com/science/article/abs/pii/S1744388121000578), researchers noted progressive improvements to sleep quality when lavender essential oil was used in combination with massage. But researchers here didn’t investigate whether the lavender oil provided the same benefits without the massage. * **Establishing a “blind” control group is difficult.** In studies using oral medications, participants may not know whether they’re receiving a placebo. But with aromatherapy, establishing a blind control group isn’t so easy, since we tend to know when we’re smelling something and, often, what it is. * **“Effective” concentrations might not be available to consumers.** Many studies also use amounts or concentrations of essential oils that the average person won’t have access to. So even if they’re effective at alleviating sleep problems in the research setting, it’s not something we can easily replicate at home. * **Existing studies are all over the map.** In addition to what’s already been mentioned, factors like how much essential oil is used and over what time period, etc., vary drastically from study to study, which limits our ability to draw any meaningful conclusions about efficacy through comparing research data or systematic review. It’s also worth noting that while some research does point to potential sleep benefits from using certain essential oils, other studies have reported finding little to no change in sleep quality or duration between the experiment and control group. To throw one final wrench in the aromatherapy argument, scientists also acknowledge that our sense of smell is [highly individual](https://academic.oup.com/chemse/article/43/1/45/4555280?login=false) and subjective, and can vary [across gender](https://www.tandfonline.com/doi/abs/10.1080/07420520500263276) or even [time of day](https://academic.oup.com/chemse/article/43/1/45/4555280?login=false). While smelling fragrances like lavender or chamomile may evoke relaxation in many, for those who find the scents unappealing, it’s likely to have an opposite effect. ### Potential Benefits of Aromatherapy for Sleep? * **Anecdotal evidence:** While the jury’s still out when it comes to how much of an objective impact essential oils have on sleep, the fact that many people swear by them makes it hard to dismiss the notion entirely. * **Safe and low-cost:** Because aromatherapy is relatively harmless, fairly low cost, and easy to access and use, there’s no reason *not* to enjoy essential oils as part of your pre-bed relaxation routine if you’re so inclined. * **Likely safer than sleep aids:** If making space for a diffuser on your bedside table means you’re less likely to reach for other sleep supplements or medications, even better! One older study, though very limited at just 4 people, concluded that [geriatric benzodiazepine-dependent patients](https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(95)92310-1/fulltext) experienced profound relief from withdrawal-related insomnia when exposed to lavender aromatherapy. And even outside of controlled substances like benzodiazepines, there’s increasing evidence that popular so-called sleep aids like [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), [cannabis](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md), or even Benadryl may actually be [harmful to our sleep and wellness long term](https://www.risescience.com/blog/sleep-supplements.md). Unlike essential oils, which appear to have far fewer (if any, when used correctly) notable side effects. We cover potential risks of aromatherapy below. #### The Bottom Line Even if the science on the effects of essential oils for sleep is inconclusive to date, we *do* know that being [relaxed before bed](https://www.risescience.com/blog/how-to-relax-before-bed.md) is an essential ingredient to getting enough healthy sleep (more on this in a moment), so anything we can do to promote a sense of calm before bed is encouraged, including aromatherapy. Just keep in mind that using aromatherapy to improve sleep may not work for everyone, and should always be used in tandem with good sleep hygiene practices, which the science is solid on (more on this soon, too). **Interesting aside**: [Research](https://www.sciencedirect.com/science/article/abs/pii/S094471130900261X) on *oral* lavender for promoting relaxation and sleep is much more promising than anything we have on other methods of administration to date, including aromatherapy. ## How To Use Aromatherapy? One thing we like about aromatherapy is that it’s very user-friendly. While many people opt for a diffuser (which functions a lot like a small humidifier, where you add a few drops of essential oil to the water reservoir), there are other ways to enjoy essential oils that don’t require any special equipment. You can also try: * Making a room spray by filling a spray bottle with water and a small amount of essential oil * Sprinkling a tissue or piece of clean cloth with essential oil and holding it near your nose * Adding a few drops of essential oil to an unscented body lotion * Adding a few drops of essential oil to your bath water or bath salts * Applying essential oil topically by dotting it on your pulse points or using it in combination with massage **Important!** If you’re using essential oils in a way that they’ll come in contact with your skin — such as in bath water, on your pulse points, or as part of a massage treatment — you must first dilute them with a neutral “carrier” oil like coconut, argan, jojoba, or olive oil. *Never* put undiluted essential oils directly on your skin. (You can find dilution charts — such as [this one](http://tisserandinstitute.org/wp-content/uploads/2016/05/EO-dilution-chart.pdf) — to help you determine a safe ratio of essential oil to carrier oil.) ## Risks to Using Aromatherapy? In that vein, here are a few other things to be aware of before you begin experimenting with essential oils: * **They’re not for everyone.** Those who are pregnant, nursing, or who have existing medical conditions should seek medical advice before introducing any essential oils to their home environment. Likewise, some essential oils may cause unwanted side effects or allergic reactions in some people. If you know you’re allergic to the plant that the oil is extracted from, don’t use that oil. * **They’re not regulated by the FDA.** This means that no one is keeping tabs on essential oil retailers to ensure that they’re selling honest products. So you’ll need to be diligent about doing your own research to make sure you're purchasing high-quality oils from reputable brands. * **Dosing has not been standardized.** Similarly, there’s no consensus about what the optimal amount is, or how often to use it for best results. * **Not all essential oils have a calming effect**. If your aim is relaxation and sleep, you’ll want to select scents that are explicitly intended for that purpose, like lavender, bergamot, or ylang ylang. Citrus scents like grapefruit or lime, or “spicy” scents like spearmint, cinnamon, ginger, or peppermint oil (among others) should be saved for the daytime, as they’re believed to have a more energizing influence. * **They can be toxic to pets.** *Many* essential oils that are considered safe for human use are toxic to dogs, cats, birds, and other small animals. Tea tree oil is a particularly well-known offender, but many more are on the “no” list. ## Why Is Relaxing Before Bed Important? ![RISE app screenshot showing how much sleep debt you have](/assets/645c0f9616cc64207adb6641_1c93da08.png) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. Keep your sleep debt below five hours to feel your best. Relaxing before bed is important because it helps prepare our minds and bodies for sleep. When you relax, the body's parasympathetic nervous system (PNS) is activated, which lowers your heart rate and blood pressure, allowing you to enter a state of rest and relaxation. Conversely, when you're stressed, your sympathetic nervous system is activated, increasing your heart rate and blood pressure, making it difficult to fall asleep and stay asleep. Tapping into our PNS after a long, busy day of tight work deadlines and/or tending to toddlers can be easier said than done, but it’s an essential part of meeting our sleep need (the individual amount of sleep that each of us requires each night in order to function optimally — [the number varies from person to person](https://www.risescience.com/blog/how-much-sleep-do-i-need.md)). Getting enough healthy sleep each night keeps our [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) low and helps ward against the negative consequences of lost sleep that range from a [lack of energy](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) and [worse mental health](https://www.risescience.com/blog/impact-of-sleep-on-mental-health.md) to an increased risk of developing chronic diseases such as diabetes, heart disease, and [obesity](https://www.risescience.com/blog/sleep-and-weight-loss.md). So, if you’ve found aromatherapy helps you relax before bed, that’s great news! But to make sure you’re *really* improving your sleep and doing so sustainably, we recommend adding some science-backed sleep-health tools to your toolkit as well (we dive into these next). *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ## Other Ways to Relax Before Bed? ![RISE app screenshot showing your wind down activities](/assets/645c0f969e4285c674d6b45f_9ea52050.png) Let the[RISE](https://www.risescience.com/.md) app help you design your ideal relaxing evening routine and make it a nightly habit. A [wind-down routine](https://www.risescience.com/blog/wind-down-time.md) is a practice of engaging in calming activities before bed – one of the core elements of sleep hygiene. Sleep hygiene is a set of behaviors scientifically proven to help us get enough healthy, naturalistic sleep night after night (find our comprehensive [Guide to Sleep Hygiene](https://www.risescience.com/improve-sleep-hygiene.md) here). Aromatherapy may enhance relaxation before bed, but studies show it’s likely more effective when used in conjunction with sleep hygiene practices. For instance, in the aromatherapy study on menopausal women mentioned earlier, sleep hygiene was part of the research protocol, and researchers acknowledged that it was integral to their findings. Similarly, in a [study](https://journals.sagepub.com/doi/abs/10.2466/13.15.PMS.114.1.111-122?journalCode=pmsb) on the effects of lavender odor on the sleep of college students, sleep hygiene considerations were included in one test group, and researchers concluded from this that sleep hygiene plus lavender was the winning combination. Good sleep hygiene also helps us align with our[circadian rhythm](https://www.risescience.com/blog/biological-clock.md) (our internal biological clock that dictates our sleep-wake times and our daily natural energy fluctuations). When we’re living in sync with our circadian rhythm, we sleep more soundly, wake up more readily, have more energy during the day, and are able to relax more naturally in the evening (not to mention reduce our risk of a whole host of [health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/)). *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* Here’s how you can improve your sleep hygiene for better relaxation, energy, and sleep: ### 1\. Establish a relaxing wind-down routine Establishing a relaxation-promoting wind-down routine is one of the best things you can do for your sleep and energy. What constitutes a good wind-down routine varies from person to person, but the goal is to engage in activities that calm our bodies and minds 1-2 hours before bed. This helps us activate the PNS for restful sleep. Whether or not you choose to bring essential oils into the mix, here are some scientifically-proven strategies for winding down before bed: * **Journal or try a “brain dump”:** Even just five minutes of “[evening writing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/)” has been shown to make it easier to relax before bed, especially when we focus on writing down our future to-dos. (Use the “brain dump” feature in the [RISE app](https://www.risescience.com/app-store-download.md) to make it a no-brainer!) * **Do yoga or gentle stretching**: While we want to steer clear of [vigorous exercise](https://www.risescience.com/blog/exercise-before-bed.md) too close to bed, gentle movement can help us tap into our PNS and relax both mentally and physically, leading to better sleep. * **Take a warm bath or shower:** When we step out of a warm bath or shower, our body temperature drops slightly in reaction to the colder air, supporting the natural temperature drop our bodies need to prepare for sleep. Not only that, but a warm bath or shower also relaxes our muscles, increases circulation, and aids in [the elimination of metabolic waste](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6011066/). (Don’t have time for a bath? Wearing socks to bed can also help you cool down for sleep.) * **Try a science-backed relaxation exercise**: You can find guided audio for some of the most effective relaxation techniques for sleep – autogenic training, diaphragmatic breathing, progressive muscle relaxation, and listening to soothing sounds – in the RISE app. Learn more about [the best relaxation exercises for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) and [the best breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to listen to all four relaxation techniques.* ![RISE app screenshot showing relaxation session](/assets/64617474ba9686fe312a9196_94e4ad04.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation techniques for sleep. ### 2\. Make your sleep environment cool, dark, and quiet Creating a sleep-conducive environment helps to relax the mind and body and is an essential aspect of sleep hygiene. The optimal sleeping environment should be cool, [dark](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md), and [quiet](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md). Set your thermostat between 65 and 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Your bedroom should also be somewhere where you enjoy being, and where you can disengage from the stresses of daily life. Keep your space clean and clutter-free, and avoid doing schoolwork or replying to work emails in bed if possible. Make sure your pillows and [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) are genuinely comfortable to you, and we recommend opting for non-restrictive bedding and sleeping attire, ideally made from natural, breathable fibers. [Can your sleeping direction impact your sleep?](https://www.risescience.com/blog/best-direction-to-sleep-in.md) We investigate that here. ![RISE app screenshot showing bedtime environment settings](/assets/646174753f630ddc415124ff_461467fa.png) The [RISE app](https://www.risescience.com/.md) can remind you to check your environment as bedtime nears. ### 3\. Get more light in the morning and less light at night Getting bright light first thing in the morning resets your circadian rhythm for the day, helping you feel relaxed and sleepy come bedtime. Aim to get at least 10 minutes of natural light as soon as possible after waking up if it’s sunny, or 15 to 20 minutes if it's overcast or you’re getting light through a window. On the other hand, you want to avoid light close to bedtime, as it suppresses production of the body’s sleep-promoting hormone melatonin. One to two hours before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) to keep melatonin production in high gear. ### 4\. Avoid the sleep-disruptors caffeine, alcohol, large meals and intense exercise before bedtime Avoid [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md), [alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md), [large meals](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md), [and intense exercise](https://www.risescience.com/blog/exercise-before-bed.md) too late in the day, as all four can make it difficult to relax in the evening, push back your bedtime, and wake you up during the night. But don’t worry–you don’t have to give them up altogether. RISE can help you figure out daily cut-off times for each. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## We Don’t Know if Aromatherapy Works for Sleep; We Know Sleep Hygiene Does More research is needed before we can say for sure whether aromatherapy works for improving sleep. Because it is, for the most part, safe, if you like it and find it works for you, there’s little risk in using it as part of your bedtime routine. But don’t focus solely on aromatherapy for relaxation and better sleep. Good sleep hygiene is the proven path for relaxed and restful nights and positive, productive days. Let the [RISE app](https://www.risescience.com.md) help you lock in your best routine. The RISE app can help you stay on top of 20+ sleep hygiene habits each day and tell you the ideal time to do each one based on your circadian rhythm to make them more effective. 80% of RISE users feel the benefits within five days, so you could be sleeping better within the week, with or without essential oils. ## FAQs ### Does aromatherapy work for sleep? While there’s some evidence that certain scents may help us sleep better by alleviating stress and anxiety, more research is needed on aromatherapy’s effect on sleep before we can say for certain. Instead, turn to proven sleep hygiene habits like keeping your bedroom cool, dark, and quiet, and avoiding sleep disruptors like caffeine and alcohol before bed. ### How does aromatherapy work? When we inhale certain scents, the particles enter our lungs, where they’re absorbed into our bloodstream. At the same time, the particles travel along our olfactory highway to our brain, where they act on our limbic system, which is the brain's emotional processing center. This can lead to a sense of calm and relaxation, which may facilitate sleep. ### Is it good to sleep with essential oils? While there’s little data to support the efficacy of essential oils for sleep, some people find that certain scents help them relax and fall asleep more easily. Just make sure you’re using scents that are meant to be calming like lavender, chamomile, or ylang ylang, and diluting them with a carrier oil if applying them topically. Also, make sure to choose high-quality, pure essential oils to avoid potential side effects. ### How to use essential oils for sleep Choose a calming scent like lavender or chamomile and either apply it topically after diluting with a carrier oil, add it to bath water, diffuse it, or make a room spray by adding a few drops to water in a spray bottle. However, it’s important to note that aromatherapy is just one aspect of a comprehensive sleep hygiene routine that also includes factors such as a comfortable sleep environment, regular exercise, and consistent sleep schedule. ### What are the best essential oils for sleep and relaxation? Some of the most popular essential oils for sleep and relaxation are lavender, bergamot, ylang ylang, chamomile, and frankincense. However, it’s important to choose scents that work best for you, as individual responses to scents can vary. Experiment with different scents and methods of use to find what works best for you. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Does Cannabis Help With Sleep? What We Know So Far published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-cannabis-help-with-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Cannabis Help With Sleep? What We Know So Far Published 2022-10-24 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman taking cannabis drops to help with sleep](/assets/63568825f79ced383d6610a4_does-cannibas-help-with-sleep-n.avif) Marijuana use is at an all-time high, with [43% of young adults](https://www.nih.gov/news-events/news-releases/marijuana-hallucinogen-use-among-young-adults-reached-all-time-high-2021) reporting using it in 2021. And while there are many reported health benefits, like decreased anxiety and pain, [improving sleep](https://www.jsad.com/doi/10.15288/jsad.2009.70.279) is often a reason people turn to the drug. But, while cannabis can make you feel relaxed and sleepy, does that mean it really helps you sleep? The jury’s still out on that question. While the drug helps some fall asleep faster, it keeps others awake for longer. And many studies into cannabis and sleep are small, conflicting, and inconclusive, so more research needs to be done. Below, we’ll dive into what we do know about whether cannabis can help with sleep, what happens when you sleep when high, and the things you can do to improve your sleep that are scientifically proven to make a difference. ‍ [How can cannabis help me sleep?](#cannabis) [Does cannabis help with sleep?](#help) [Can cannabis cause sleep problems?](#cause) [What happens when you sleep high?](#happens) [What to use instead of cannabis to improve sleep?](#instead) ‍ ## How Can Cannabis Help Me Sleep? The cannabis plant contains more than 100 cannabinoids. You might have heard of tetrahydrocannabinol, also known as THC. This is the psychoactive component that gets you high, but it can have sedative effects on some people. The plant also contains cannabidiol, also known as CBD, which is the part known for reducing anxiety and relaxing you. Cannabinol, also known as CBN, is less well-known and it can act as a sedative and pain reliever. So, when you consume cannabis in some form, you might feel sleepy and relaxed, and feel less anxious and less pain, helping you fall and stay asleep. It’s difficult to say for sure the impacts cannabis has on sleep because we all react to the drug differently. The [effects of cannabis can depend](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/) on: * The route of ingestion (smoking vs. edibles, for example) * The strain of cannabis (indica vs. sativa) * The composition (how much THC and CBD, as well as the type of terpenes in the strain you consume, some of which are more relaxing than others) * The dose * Prior cannabis exposure * Weight * Metabolism * Gender * Previous meals * Individual reaction (high THC doses make some people paranoid and anxious) ‍ ## Does Cannabis Help with Sleep? Cannabis affects us all differently, but here’s what the research has to say on whether it can help with sleep. ### The “Good” A [review](https://link.springer.com/article/10.1007/s11920-017-0775-9) of sleep and cannabis studies found CBD can help treat insomnia, whereas THC may decrease sleep latency (how long it takes you to fall asleep), but it could impair long-term sleep quality (note: [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) doesn’t have an agreed-upon definition yet). We investigate whether CBD specifically helps with sleep here. Results varied across the studies and showed cannabis could: * Decrease sleep latency * Reduce nightmares * Improve sleep quality (or make it worse in those who have a higher likelihood of having a cannabis use disorder) * Reduce how much you wake up during the night * Increase deep sleep (note: a change in sleep architecture like this leads to “manufactured” rather than the healthier-for-you “naturalistic” sleep) * Decrease REM sleep (same note as above) The review concluded: “Research on cannabis and sleep is in its infancy and has yielded mixed results.” And it said more research is needed. Another [study](https://pubmed.ncbi.nlm.nih.gov/3005151/) found cannabis may increase melatonin levels, and as [melatonin primes the body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), it can help you fall asleep easier. But the study was published in 1986 and only included nine people. A [2019 review](https://psycnet.apa.org/doiLanding?doi=10.1037%2Fpha0000285) found some studies showed cannabis can help improve sleep — including decreasing sleep disturbances and sleep latency. However, it noted many of the studies had limitations such as small sample sizes or measuring sleep as a secondary outcome when someone used cannabis to help with an illness. Cannabis may also help to [decrease anxiety](https://journals.lww.com/co-psychiatry/Abstract/2020/01000/The_role_of_cannabis_in_treating_anxiety__an.2.aspx) in some, and anxiety can easily impact your sleep. You can learn more about [the vicious cycle of anxiety and sleep loss](https://www.risescience.com/blog/anxiety-and-sleep.md) here. #### Cannabis and Sleeping with Pain Most research on cannabis and sleep is actually on cannabis and pain management, and sleep is reported as a secondary outcome. The research shows cannabis may help those with certain health conditions to sleep. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/) on pain management show patients find cannabis more effective for managing pain and improving sleep than prescription pain medication. (And [pain and sleep loss can fuel a vicious cycle](https://www.risescience.com/blog/injury-prevention.md) as well.) One[study](https://pubmed.ncbi.nlm.nih.gov/26889611/) found cannabis improved sleep, pain, and quality of life for those with chronic pain. And a [survey](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845915/) of medical cannabis users found most liked that it helped with pain relief, but the second-largest benefit was how it helped improve their sleep. Participants said it helped them fall asleep faster, stay asleep, and reduced their nightmares. #### Cannabis and Sleep Disorders One [study](https://files7.webydo.com/92/9209805/UploadedFiles/5E9EC245-448E-17B2-C7CA-21C6BDC6852D.pdf) found cannabis reduced sleep latency in both people with and without sleep problems. Another [small study](https://link.springer.com/article/10.1007/BF00437513) found THC decreased sleep latency in insomniacs and reduced how often they woke up during the night. A [small study](https://www.frontiersin.org/articles/10.3389/fpsyt.2013.00001/full) found dronabinol, a synthetic form of THC, significantly reduced how severe participants’ sleep apnea was. A [2020 review](https://pubmed.ncbi.nlm.nih.gov/32603954/) concluded there wasn’t enough evidence to support cannabis as a clinical treatment for sleep disorders, but the preliminary research was promising for cannabis and: * Insomnia * Sleep apnea * Post-traumatic stress disorder-related nightmares * Restless legs syndrome * Rapid-eye-movement sleep behavior disorder * Narcolepsy While cannabis may help with sleep disorders, you should seek medical advice if you think you’re suffering from one to get the best treatment plan for you. ### The Bad A [recent study](https://www.sciencedirect.com/science/article/abs/pii/S0306460320307723), done in 2021, found how often participants used cannabis and how much THC and CBD was in the cannabis they used wasn’t associated with any impacts on their sleep. However, the research did find that increased frequency of consuming edibles was associated with worse subjective sleep efficiency, shorter sleep duration, and worse overall sleep. **Heads-up:** [Sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) is the measure of how long you spend in bed actually sleeping, taking into account how long it takes you to fall asleep and how long you’re awake for during the night. The higher your sleep efficiency the better. The study also found the more days someone used cannabis the more they expected cannabis improved their sleep. This could lead to people using the drug more and more, and relying on it to get to sleep. However, [research](https://onlinelibrary.wiley.com/doi/10.1111/j.1521-0391.2013.12003.x) also shows the drug may not improve sleep as much in those who use cannabis regularly. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/) shows THC can decrease sleep latency in those who don’t usually use cannabis or at low doses in experienced users. But high doses in experienced users may actually increase sleep latency and nighttime awakenings. Those who regularly use cannabis (defined as five or more times a week for three months or for two or more years) have been shown to have shorter total sleep duration, less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), worse sleep efficiency, and longer sleep latency compared to control groups. The paper concluded: “While pain reduction and sleep promotion seem promising applications for cannabis use, there are still many unknowns.” Another [2021 study](https://rapm.bmj.com/content/rapm/early/2021/11/24/rapm-2021-103161.full.pdf) found cannabis users were more likely to be short sleepers (defined as sleeping less than six hours a night) or long sleepers (defined as sleeping more than nine hours). Both too little and too much sleep have been linked to adverse health effects and death. However, not only does this study rely on self-reported data, the short and long sleep durations may have come before the use of cannabis. Plus, it’s not clear whether it’s actually possible to sleep for “too long.” You can learn more about if [nine hours of sleep is too much](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md) here. ### The Ugly There’s still a lot we don’t know about cannabis and sleep, and the research we do have has a lot of limitations. For example, many studies look at [cannabis and pain management](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/), and sleep as a secondary outcome. More research needs to be done to say for sure whether cannabis can help or hurt your sleep. As marijuana has only recently become legalized in many US states and other countries across the world, there’s a lack of research on how it affects sleep. Plus, the research that does exist is inconclusive and contradictory. Another limitation of cannabis and sleep studies is that because the substance is so widely known to relax and sedate you, there could be a [large placebo effect](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/), making it hard to measure how the drug is actually impacting sleep. In fact, one [study](https://pubmed.ncbi.nlm.nih.gov/28771093/) found edibles *can* have a placebo effect. Plus, the [2021 study](https://rapm.bmj.com/content/rapm/early/2021/11/24/rapm-2021-103161.full.pdf) we mentioned earlier stated while animal and lab tests are starting to find out how cannabis can affect sleep, human studies are small. What’s more, many studies on cannabis and sleep are self-reported, so measures of sleep duration, for example, are prone to recall bias (when participants can’t remember details correctly). Older studies on cannabis and sleep may not be reliable, either, as cannabis, especially the THC component, is stronger today than it used to be. For example, [THC concentration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/) has tripled over the last 20 years. Plus, people with sleep problems may turn to cannabis to try and improve their sleep. So it’s often not clear what came first, the sleep problems or the cannabis use. Using cannabis for sleep problems can also lead to becoming reliant on it or increasing your dose over time, which may lead to further sleep problems. And stopping your cannabis use abruptly may cause sleep problems, too. More on this below. ‍ ## Can Cannabis Cause Sleep Problems? The jury’s out on whether cannabis can help sleep problems, but can it be the cause of them? Unfortunately, more research needs to be done in this area, too. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442418/) found when heavy cannabis users stopped using the drug, they experienced sleep problems like taking longer to fall asleep, less deep sleep, and shorter sleep duration. And abruptly stopping daily or near-daily cannabis has been shown to lead to insomnia. Difficulty sleeping is a common symptom of cannabis withdrawal among those who used to use the drug at least 25 days a month. Cannabis can affect us all differently, too. What makes some people feel sleepy, makes others paranoid and [anxious](https://onlinelibrary.wiley.com/doi/10.1002/hup.1048), hindering their chances of sleep rather than helping to improve it in any way. A [2014 study](https://www.pennmedicine.org/news/news-releases/2014/june/penn-medicine-study-finds-mari) even linked cannabis use to sleep problems showing it was associated with an increased likelihood of: * Difficulty falling asleep * Difficulty staying asleep * Non-restorative sleep * Daytime sleepiness The lead author of the study, Jilesh Chheda, said: “While prior research has shown that many people report using marijuana to relax and possibly as a sleep aid, this latest study found that current and past marijuana users are more likely to experience sleep problems.” She added: “The most surprising finding was that there was a strong relationship with age of first use, no matter how often people were currently using marijuana. People who started using early were more likely to have sleep problems as an adult.” But don’t panic if you already use cannabis. The link hasn’t been proven. People may have sleep problems first, which leads them to turn to cannabis to try and improve their sleep. ‍ ## What Happens When You Sleep High? Going to sleep high? Here’s how cannabis may affect your night. The drug has been shown to change sleep architecture, or how sleep is structured into its different stages. The [sleep stages](https://www.ncbi.nlm.nih.gov/books/NBK19956/) include: * **Stage 1:** When you first begin drifting off. * **Stage 2, or light sleep:** When your breathing, heart rate, and brain activity start to slow down. * **Stage 3, or deep sleep:** Also known as slow-wave sleep. This is the deepest stage of sleep and it’s the hardest to be woken up from. * **Rapid-eye-movement sleep, or REM:** This is the stage where dreams most often happen. It takes 70 to 120 minutes to cycle through all the stages. Once you’re done, you’ll begin at stage 1 again for another sleep cycle. Though we don’t know for sure, some research suggests cannabis causes you to spend more time in deep sleep and less time in REM. Less time in REM can be useful for those who experience traumatic nightmares. But for the rest of us, [REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) is important for memory consolidation, creativity, and pain response. As cannabis can decrease how long it takes you to fall asleep, it may increase how much stage 1 and stage 2 sleep you get. As cannabis can decrease REM sleep, when you stop using it, you may experience [REM rebound](https://pubmed.ncbi.nlm.nih.gov/32809548/). This is when your body spends longer in REM to make up for what it lost out on, meaning you may then lose out on other sleep stages. ‍ ## What to Use Instead of Cannabis to Improve Sleep? ![RISE app screenshot showing when to avoid blue light and other sleep hygiene habits](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com.md) can guide you through 20+ sleep hygiene habits. Apart from when it’s used to relieve pain and anxiety, cannabis doesn’t get to the bottom of your sleep problems, it may just mask them. Plus, given the mixed results of cannabis and sleep research, you may be better off turning to a sleep aid that has been scientifically proven to help your sleep — and that’s sleep hygiene. Sleep hygiene is the name for the set of daily habits you can do to improve your sleep. They can help you fall asleep faster, wake up less often in the night, get more sleep overall, and they’ll ensure the sleep you get is healthy and natural (so called “naturalistic” sleep). Here’s what to do: * **Get natural light first thing:** This resets your body clock for the day, making sure you feel sleepy at the right time that evening. * **Avoid light before bed:** Light suppresses melatonin production, which is the hormone that primes your body for sleep. So, 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) to stop light from your devices from keeping you up. * **Make your bedroom dark, cool, and quiet:** Aim for 65-68 degrees Fahrenheit and use [earplugs](https://www.amazon.com/dp/B005YUW7A2/), blackout curtains, and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to turn your bedroom into the perfect sleep environment. * **Cut off caffeine, exercise, large meals, and alcohol at the right time:** All four can keep you up or wake you up during the night. Dive deeper: * [When should you stop drinking caffeine?](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * [When is the best time to work out?](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) * [What time should you stop eating before bed?](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * [Does alcohol help you sleep?](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. To help keep on top of all of these daily behaviors, turn to the [RISE app](https://www.risescience.com/.md). RISE can not only guide you through 20+ sleep hygiene habits, the app can tell you the best time to do them based on your own biology, making them even more effective. Even if you do use cannabis for sleep, you’ll still want to keep your sleep hygiene on point. You don’t want late-night bright light or a badly timed coffee to counteract the sleepiness effects of weed. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* Sleep hygiene can be a better bet than cannabis for sleep for several reasons: * It’s proven to help sleep. * It’s safe — no side effects, hangovers, or dependency issues. * Children and those who are pregnant or breastfeeding can use it safely. * It’s legal (if cannabis is illegal in your country or state). * It’s free. * You may find you don’t even need cannabis to sleep when your sleep hygiene is on point. **Heads-up:** Although sleep hygiene is better than cannabis for sleep, cannabis may be better than prescription[sleep aids](https://www.risescience.com/blog/sleep-aids.md), which come with dangerous side effects. CBD may also be a better choice for you for sleep than cannabis. You can learn more about [how CBD might help with sleep](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) here. ## How to Use Cannabis to Improve Sleep? If you do use cannabis to help your sleep, here are a few pointers to get the most benefits from the drug. * Consume it about an hour before bed to get the sleepiness effects at the right time — although beware edibles take longer to kick in than vaping or smoking cannabis. * Cannabis may have a “hangover effect” where it makes you feel sleepy the next morning or day. If you find this happens, reduce your dose. * Experiment with strains with varying amounts of THC and CBD to find one that relaxes and sedates you the most. * Consider different cannabis products and ways to consume them that don’t involve smoking, such as edibles or tinctures. Smoking cannabis can [damage your lungs](https://link.springer.com/chapter/10.1007/5584_2016_71). * Indica strains have been more associated with sleepiness effects than sativa strains, which tend to make people feel more euphoric and excited. You should also try not to rely on cannabis to fall asleep every single night. Consider it as a short-term fix, before going back to sleep hygiene as your main sleep aid and getting to the bottom of your sleep problems. Long-term use may reduce how effective cannabis is at improving your sleep, and it increases your odds of developing sleep issues from the drug. Plus, we’re still not sure about the long-term effects of cannabis on sleep. **Heads-up:** Be wary of using cannabis with melatonin supplements to improve your sleep. There are no formal studies looking into how safe it is to mix the two. Speak to a healthcare provider before using both. You can also learn more about [melatonin supplements](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) here. ## Sleep Soundly with Sleep Hygiene The bottom line is there simply isn’t enough research to say whether cannabis leads to better sleep. Some studies show it helps you fall asleep faster, wake up less often during the night, reduces nightmares, and increases deep sleep. But other studies show it can do the opposite, and even cause further sleep problems. If you want a sure-fire way of improving your sleep, turn to sleep hygiene. These daily habits are not only safe, they’re proven to improve poor sleep, without needing cannabis, or anything other sleep aid. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits and tell you the exact right time to do each one, so you’ll be on your way to a good night’s sleep, night after night. ‍ ## Go Deeper: Do These Sleep "Aids" Help With Sleep? * [Sleep aids: safety, side effects, and what to use instead](https://www.risescience.com/blog/sleep-aids.md) * [The best natural sleep aids are the ones money can't buy](https://www.risescience.com/blog/best-natural-sleep-aid.md) * [Sleep supplements: benefit or danger to healthy sleep?](https://www.risescience.com/blog/sleep-supplements.md) * [Make a habit of this one non-habit forming sleep aid](https://www.risescience.com/blog/non-habit-forming-sleep-aid.md) * [What's the best over-the-counter sleep aid? You can't buy it](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) * [What does melatonin do? The misunderstood sleep hormone](https://www.risescience.com/blog/what-does-melatonin-do.md) * [How long does melatonin last? It varies widely](https://www.risescience.com/blog/how-long-does-melatonin-last.md) * [How much melatonin is too much? It's lower than you think](https://www.risescience.com/blog/how-much-melatonin-is-too-much.md) * [Can I take melatonin every night? You probably don't need it](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) * [Is melatonin addictive? No, but that doesn't mean it's safe](https://www.risescience.com/blog/is-melatonin-addictive.md) * [How many mg of melatonin should I take? The lower the better](https://www.risescience.com/blog/how-many-mg-of-melatonin.md) * [Should you be drinking water before bed?](https://www.risescience.com/blog/drinking-water-before-bed.md) * [Does alcohol help you sleep? No, here are 13 reasons why](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) * [Sleeping with the lights on can be hazardous to your health](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) * [Bedtime routine: the key to healthy sleep and good days](https://www.risescience.com/blog/bedtime-routine.md) * [Wind-down time is the secret to health, naturalistic sleep](https://www.risescience.com/blog/wind-down-time.md) * [To snooze or not to snooze: are naps good for you?](https://www.risescience.com/blog/are-naps-good-for-you.md) * [Poor sleep hygiene: don't let it ruin your quality of life](https://www.risescience.com/blog/poor-sleep-hygiene.md) ## FAQs ### What happens when you sleep high? More research needs to be done to find out what happens when you sleep high. Cannabis may shorten how long you spend in the REM sleep stage and increase how long you spend in the light and deep sleep stages, leading to manufactured sleep. ### Does weed affect melatonin production? More research needs to be done on whether weed affects melatonin production. One study found smoking cannabis increased melatonin levels, but the study is from 1986 and only included nine people. ### Does weed help with anxiety? Weed helps with anxiety for many people. CBD has been shown to help with anxiety at all doses, whereas THC decreases anxiety at low doses, but may increase it at high doses. And as anxiety can keep you up, weed can help with sleep this way. ### Does weed help with pain? Weeds help with pain for many people. It’s been shown to decrease chronic pain, nerve pain, migraines, headaches, joint pain, and pain caused by cancer. And as pain can keep you up or wake you up in the night, weed can help with sleep this way. ### Weed vs alcohol for sleep While research on weed for sleep is inconclusive, research on alcohol for sleep shows it makes it worse. Alcohol decreases deep sleep and causes you to wake up more often during the night. Weed may do the opposite, although more research needs to be done to confirm. Both alcohol and weed can decrease REM sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Does CBD Help with Sleep? It May Depend on the Problem published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-cbd-help-with-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does CBD Help with Sleep? It May Depend on the Problem Published 2022-10-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman adding cbd oil to tea to help with sleep](/assets/6358524fc0275912178bcf1f_does-cbd-help-with-sleep-n.avif) Even though sleep is essential to our health, it isn’t always easy to get. Many of us have trouble sleeping and either struggle to fall asleep, stay asleep, or generally get the sleep we need to be our best. And while there are plenty of sleep aids on the market, CBD is hailed as a natural, healthy option that can help. Plus, it’s said to have other health benefits like reducing anxiety. A [2021 survey](https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-021-00061-5) found improving anxiety was the most popular reason for using CBD — but improving sleep was a very close second. But is there any truth to the claims? Unfortunately, there isn’t enough research to say for sure whether CBD improves your sleep. But what we do know so far has promise, but the studies are also small, rely on self-reported data, or are on populations with pre-existing sleep disorders or health conditions. Below, we’ll dive into the research on CBD and sleep, cover what you can try before turning to CBD, and how the [RISE app](https://www.risescience.com/.md) can help you get a good night’s rest. ‍ [What is CBD?](#is) [Does CBD help with sleep?](#help) [How to take CBD for sleep?](#take) [How to improve sleep without CBD?](#improve) ‍ ## What is CBD? CBD, or cannabidiol, is one of the cannabinoids found in the cannabis plant. Cannabinoids are chemical compounds that bind to receptors in your central nervous system and interact with the endocannabinoid system in your body. CBD isn’t the psychoactive part of cannabis that gets you high — that’s tetrahydrocannabinol, or THC. CBD is instead known for making you feel relaxed and less anxious, and it may have some pain relieving properties, too. CBD may also help with health conditions like [epilepsy and schizophrenia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/). If you use cannabis, you’ll be getting some CBD — the amount all depends on the strain you’re consuming. Indica strains typically have more CBD than THC, while cannabis sativa plants have more THC than CBD. But CBD can also be extracted from the plant or made in a lab and sold as a product by itself. Nowadays, you can find CBD in products ranging from gummies to droppers, sprays to capsules, vapes to topical creams and lotions. CBD is available in countries where cannabis is illegal, like the UK, and in the US, it can be sold legally if it’s extracted from the hemp plant. But CBD isn’t regulated, so the benefits that some products promise may not be true. It’s currently classed as a supplement, not a medication, so in the US, the Food and Drug Administration (FDA) doesn’t regulate the products. We break down [what we know about whether cannabis helps with sleep](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) here. ‍ ## Does CBD Help with Sleep? More research needs to be done to determine whether CBD can help with sleep, but here’s what we know so far. ### The Good CBD may be able to: #### Improve Sleep for Those with Sleep Disorders A [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164964/) found CBD was associated with greater symptom relief in insomniacs than THC. And a [meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763649/) found a 160-milligram dose of CBD increased sleep duration in insomniacs. The 160-mg CBD dose was compared to smaller doses of CBD, a placebo, and to nitrazepam, a prescription [sleep aid](https://www.risescience.com/blog/sleep-aids.md). Another [review](https://link.springer.com/article/10.1007/s11920-017-0775-9) found CBD oil reduced insomnia symptoms in PTSD-related sleep disturbances. And it also found that CBD may help those with Parkinson’s and REM sleep behavior disorder and those with excessive daytime sleepiness. #### Improve Sleep for Those with Anxiety or Chronic Pain CBD may also help to [improve anxiety](https://www.sciencedirect.com/science/article/abs/pii/S154431911930514X). And as [anxiety impacts sleep](https://www.risescience.com/blog/anxiety-and-sleep.md), this may indirectly improve sleep issues this way. CBD has been shown to help with many [anxiety-related conditions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/#:~:text=We%20found%20that%20existing%20preclinical,have%20investigated%20chronic%20CBD%20dosing.) — including generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. CBD may be a better option than many anti-anxiety medications or antidepressants. One [study](https://www.frontiersin.org/articles/10.3389/fphar.2018.00315/full) found CBD didn’t impact participants’ sleep-wake cycles like benzodiazepines and selective serotonin reuptake inhibitors (SSRIs) can. Finally, a [2020 survey](https://bjgpopen.org/content/4/1/bjgpopen20X101010) of people taking prescriptive CBD found patients with non-cancer chronic pain and mental health symptoms experienced improvements in pain, depression, and anxiety. Improved sleep and appetite were also positive side effects. #### Improve Sleep in the General Population CBD has also been shown to improve sleep in general. Here’s what the research says it may help to do: * **Improve sleep efficiency:** A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S0306460320307723) of cannabis users found higher CBD concentrations were associated with better sleep efficiency and sleep duration. [Sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) is how long you spend in bed actually sleeping, taking into account the time it takes you to fall asleep and the time you spend awake during the night. The higher your sleep efficiency, the better. * **Increase total sleep time:** A [2017 review](https://link.springer.com/article/10.1007/s11920-017-0775-9) found mid-to-high-dose CBD injections given to rats increased their time asleep. The high-dose CBD was shown to [increase REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) latency, or how long it takes you to reach the REM (rapid-eye-movement) stage of sleep, on the day of administration. But mid-range doses of CBD decreased REM sleep latency the day after administration. The review also found studies showing CBD blocked anxiety-induced REM sleep suppression, but had no effect on the other sleep stages, such as light sleep and [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). * **Improve sleep short-term:** A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/) looked at CBD use in 72 adults and found about 79% had lower anxiety and about 67% had improved sleep in the first month of use (as measured by [The Pittsburgh Sleep Quality Index](https://pubmed.ncbi.nlm.nih.gov/2748771/) — a self-report assessment comprised of 19 measures of one’s own sleep), but those sleep improvements fluctuated over time. Most participants were also taking psychiatric medications, which may change how CBD affects them. * **Not change sleep architecture:** [Research](https://www.frontiersin.org/articles/10.3389/fphar.2018.00315/full) also suggests CBD doesn’t change sleep architecture, or how long you spend in different sleep stages like REM and deep sleep, like other medications can. However, other studies suggest CBD does have this effect. ### The Bad While the research into CBD and sleep has promise, it’s not all good news. Research suggests CBD can: * **Decrease deep sleep:** The [2017 review](https://link.springer.com/article/10.1007/s11920-017-0775-9) we mentioned earlier included a study that showed CBD decreased deep sleep in young adults when used with THC. * **Increase alertness and wakefulness:** A [small study](https://pubmed.ncbi.nlm.nih.gov/15118485/) found 15 mg of CBD had alerting properties, increased awake activity during sleep, and counteracted the sleepiness effect of THC. * **Mess up your circadian rhythms:** Although research suggests CBD doesn’t affect the sleep-wake cycle, it may affect other circadian rhythms in the body. Your circadian rhythm is the roughly 24-hour internal [biological clock](https://www.risescience.com/blog/biological-clock.md) that dictates when you feel awake, sleepy, and when your body makes certain hormones, for example. But you have circadian rhythms in almost every organ system and tissue in your body — these are called peripheral clocks. A [2018 study](https://onlinelibrary.wiley.com/doi/abs/10.1111/adb.12660) found CBD deregulated the circadian rhythm in microglial cells, which are found in the nervous system, whereas THC didn’t have the same effect. Your risk of [adverse health conditions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) goes up when your circadian rhythms are out of whack. ### The Ugly There are many problems with CBD research on sleep. * **There’s not enough research:** More research needs to be done to know for sure whether CBD helps sleep, and what the effects of long-term use are. The [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/) we mentioned earlier states more research is needed with “some urgency” too, considering how fast the CBD market is growing. * **More research on humans is needed:** A [2021 review](https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-021-00061-5) stated: “Despite this preclinical and experimental research, there is a lack of human clinical trials to establish the efficacy and appropriate CBD indications fully.” CBD products, especially those marketed as sleep aids, are being developed much faster than the research behind them. And the media attention CBD gets as a healthy sleep aid only increases its popularity, despite the lack of studies on it. * **Studies are often small or rely on self-reported data:** Research is therefore prone to recall bias, where participants can’t remember things correctly. It is well-known, for example, that [self-reported sleep duration overestimates actual sleep duration](https://pubmed.ncbi.nlm.nih.gov/22850546/). * **Studies often focus on how CBD helps those with** [**health conditions**](https://psycnet.apa.org/doiLanding?doi=10.1037%2Fpha0000285)**:** Sleep is often a secondary focus. And many sleep and CBD studies are on those with pre-existing sleep problems, rather than a healthy population. * **Doses of CBD studied are different from the doses people use in everyday life:** For example, most studies use [high doses of 300 to 1,200 milligrams](https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-021-00061-5), but most people use much lower doses of less than 100 mg. In one [survey](https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-021-00061-5), 54% used less than 50 mg daily. * **CBD affects us all differently:** What improves sleep for some, may make it worse for others. It all depends on your own biology, the dose you take, and the way you consume CBD. * **There may be a placebo effect:** As CBD is so highly marketed as a sleep aid, or at least a health-boosting supplement, it’s also possible that any sleep improvements are simply caused by the [placebo effect](https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-021-00061-5). As well as problems with CBD research, there’s also little to no regulation in the CBD products out there. You never really know how much of the active ingredient you’re taking. For example, a [2022 study](https://www.liebertpub.com/doi/10.1089/can.2019.0078) of CBD products in the UK found only 38% of analyzed products were within 10% of the advertised CBD content. Plus, 55% of products contained measurable levels of controlled substances, like THC. **Heads-up:** The same goes for melatonin supplements, too. A [2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263069/) found supplements contained 83% less to 478% more melatonin than advertised on the label. You can learn more about [how much melatonin is too much](https://www.risescience.com/blog/how-much-melatonin-is-too-much.md) here. ‍ ## How to Take CBD for Sleep? Want to try CBD to improve your sleep? Here are our tips to get it right. * **Start with a low dose and slowly increase it to higher doses:** You don’t know how your body will react, so ease yourself in if you’ve never tried CBD before. * **Buy your CBD from a reputable company:** As CBD isn’t regulated, be cautious about where you buy it from. * **Experiment with different forms of CBD:** You may feel the effects of CBD quickest from vaping, but that may come with health risks. Consider capsules, gummies, and tinctures, and experiment to find the best CBD product for you. * **Take CBD one to two hours before bed:** How quickly you feel the effects will all depend on your method of consumption and your own biology. Edibles will take longer to kick in than vaping, for example. But, in general, take CBD [an hour or two](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895650/) before bed if you’re taking it for sleep. * **Consider CBD as a short-term solution:** Experts still don’t know the long-term effects of CBD, so try to get to the bottom of poor sleep without relying on CBD each night. **Heads-up:** If you think you’re suffering from a sleep disorder like insomnia or a mental health disorder like anxiety or depression, speak to a healthcare professional to discuss treatment options. You should also seek medical advice before taking CBD if you’re on any medication or using [melatonin supplements](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) to ensure they can mix. ‍ ## How to Improve Sleep Without CBD? ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com.md) can tell you when to do 20+ sleep hygiene habits. Looking for a way to improve your sleep that doesn’t have the mixed research CBD does? We’ve got the answer: sleep hygiene. Sleep hygiene is the name for the set of habits you can do to improve your sleep. But they don’t just take place right before bed. These habits start the moment you wake up and can help you fall asleep faster, wake up less often during the night, and get healthy, natural sleep. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. Here’s what to do: * **Get natural light first thing:** This resets your circadian rhythm for the day, setting you up to feel sleepy at the right time later that evening. * **Avoid light before bed:** Light suppresses melatonin production, also known as the sleep hormone. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) about 90 minutes before bed to keep melatonin levels high. * **Avoid caffeine, exercise, large meals, and alcohol too close to bedtime:** All four can keep you up or wake you up during the night. * **Make your bedroom dark, cool, and quiet:** Aim for [65-68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) and use [earplugs](https://www.amazon.com/dp/B005YUW7A2/), blackout curtains, and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to create the perfect sleep environment. It may sound like a lot to remember, but the [RISE app](https://www.risescience.com/.md) makes it easy to maintain excellent sleep hygiene each day. RISE guides you through 20+ sleep hygiene habits and tells you the best time to do them based on your own circadian rhythm, which makes them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* Sleep hygiene can be better for sleep than CBD because: * It’s proven to help improve sleep. * There are zero side effects. * Children and pregnant women can do sleep hygiene safely. * You don’t have to worry about doses or mislabeled products. * It’s free. * You may find you don’t need CBD for sleep when you improve your sleep hygiene. Plus, if you do turn to CBD every now and again, excellent sleep hygiene will make sure nothing gets in the way of a good night’s sleep. You don’t want to take CBD for sleep only for late-night bright light or a large meal to keep you up. **Heads-up:** While sleep hygiene is better than CBD for sleep. CBD is most likely better than prescription sleep aids, which come with side effects and can be addictive. You can learn more about [sleep aids](https://www.risescience.com/blog/sleep-aids.md) here. ## Swap CBD for Sleep Hygiene The jury’s still out on whether CBD can help with sleep. Some studies show it may increase sleep duration, sleep efficiency, and help improve sleep for those with pain, anxiety, or a sleep disorder. But more research needs to be done. If you want a guaranteed way to improve your sleep, turn to sleep hygiene. To get the most out of these sleep habits, use the [RISE app](https://www.risescience.com/.md) to practice 20+ sleep hygiene habits at the exact right time for your circadian rhythm. This will help you fall asleep, stay asleep, and get enough sleep night after night, all without relying on CBD. ‍ ## Go Deeper: Do These Sleep "Aids" Help With Sleep? * [Does cannabis help with sleep? What we know so far](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) * [Sleep aids: safety, side effects, and what to use instead](https://www.risescience.com/blog/sleep-aids.md) * [The best natural sleep aids are the ones money can't buy](https://www.risescience.com/blog/best-natural-sleep-aid.md) * [Sleep supplements: benefit or danger to healthy sleep?](https://www.risescience.com/blog/sleep-supplements.md) * [Make a habit of this one non-habit forming sleep aid](https://www.risescience.com/blog/non-habit-forming-sleep-aid.md) * [What's the best over-the-counter sleep aid? You can't buy it](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) * [What does melatonin do? The misunderstood sleep hormone](https://www.risescience.com/blog/what-does-melatonin-do.md) * [How long does melatonin last? It varies widely](https://www.risescience.com/blog/how-long-does-melatonin-last.md) * [How much melatonin is too much? It's lower than you think](https://www.risescience.com/blog/how-much-melatonin-is-too-much.md) * [Can I take melatonin every night? You probably don't need it](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) * [Is melatonin addictive? No, but that doesn't mean it's safe](https://www.risescience.com/blog/is-melatonin-addictive.md) * [How many mg of melatonin should I take? The lower the better](https://www.risescience.com/blog/how-many-mg-of-melatonin.md) * [Should you be drinking water before bed?](https://www.risescience.com/blog/drinking-water-before-bed.md) * [Does alcohol help you sleep? No, here are 13 reasons why](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) * [Sleeping with the lights on can be hazardous to your health](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) * [Bedtime routine: the key to healthy sleep and good days](https://www.risescience.com/blog/bedtime-routine.md) * [Wind-down time is the secret to health, naturalistic sleep](https://www.risescience.com/blog/wind-down-time.md) * [To snooze or not to snooze: are naps good for you?](https://www.risescience.com/blog/are-naps-good-for-you.md) * [Poor sleep hygiene: don't let it ruin your quality of life](https://www.risescience.com/blog/poor-sleep-hygiene.md) ‍ ## FAQs ### When to take CBD oil for sleep Take CBD oil 1 to 2 hours before bed to get the sleep-boosting benefits. CBD affects us all differently, however, so you may need to experiment to find the best timing for you and whether it can actually improve your sleep or not. ### Effects of CBD The effects of CBD can include reduced anxiety and pain, and increased sleep duration and sleep efficiency. The side effects include dry mouth, diarrhea, drowsiness, and lightheadedness. ### Does CBD make you tired? While CBD can make some people feel tired, it can make others feel more alert. It all depends on the dose and your individual biology. ### Does CBD help with anxiety? Yes, CBD has been shown to help with anxiety. Research shows it can help with generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. ### Best sleep aid for adults The best sleep aid for adults is sleep hygiene, the set of daily habits you can do that will help you fall asleep easier and wake up less often during the night. Unlike other sleep aids, sleep hygiene doesn’t have any side effects. The RISE app can guide you through 20+ sleep hygiene habits and the best time to do each one. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Does It Matter What Time You Sleep? Yes, With One Caveat published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-it-matter-what-time-you-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does It Matter What Time You Sleep? Yes, With One Caveat Updated 2023-09-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does It Matter What Time You Sleep? Yes, Here’s Why * It matters what time you sleep. Sleeping out of sync with your body clock can lower your energy and increase your odds of health conditions. * The best time to sleep is different for everyone. Make sure your sleep times give you enough time to get enough sleep and are regular throughout the week. If you’re very sleep deprived, don’t worry about the perfect time to sleep, and focus on getting more of it when you can. * The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time for you to go to sleep and wake up. With many things in life, timing is everything — from the right moment to broach a promotion with your boss to the exact date you pop the question to your significant other. Sleep is no different. The time you sleep can make a difference to your energy levels, productivity, and mental and physical health. But the right time will be different for everyone. Below, we’ll dive into the best time to sleep, how long to sleep for, and whether daytime vs nighttime sleep is best. Plus, we’ll share how the RISE app can take the guesswork out of sleep times and tell you the best time to sleep based on your own biology. ## Advice From a Sleep Doctor “It does matter what time you sleep," says Dr. Chester Wu. "Sleeping at the right time for you can help you stay in sync with your body clock, which can boost your energy and mental and physical health, and help you get more sleep overall. To stay in sync, try to go to sleep and wake up at roughly the same time each day, even on your days off.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. [Does it matter what time you sleep?](#sleep) [Does it matter what time you sleep if you get enough sleep?](#time) [How many hours of sleep should you get?](#hours) [What’s the best time to go to sleep?](#best) [What’s the best time to wake up?](#wake) [What’s the best sleep schedule?](#schedule) [Does it matter what time you nap?](#nap) [Does it matter if you sleep at night or during the day?](#night) [Does it matter what time you sleep when sleep deprived?](#deprived) ‍ ## Does It Matter What Time You Sleep? Yes, it matters what time you sleep. Even if you get enough sleep, [sleeping at the wrong times](https://www.risescience.com/blog/sleep-before-midnight.md) can cause you to get out of sync with your circadian rhythm. This can lead to low energy, trouble sleeping, impaired mental performance, and mental and physical health issues. Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your internal clock. It runs on a roughly 24-hour cycle and helps to regulate your sleep-wake cycle, when certain hormones are made, and when your body temperature fluctuates throughout the day. You can get out of sync with this biological clock if you: * Sleep at irregular times throughout the week * Work night shifts and sleep during the day * Sleep at the wrong time for your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (like a night owl forcing themselves to wake up early) Being out of sync is not good news. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) shows it can up your odds of health problems like diabetes, heart disease, [obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md), cancer, and mental health issues like depression. A [2021 study](https://pubmed.ncbi.nlm.nih.gov/33807589/) found long-term night shift workers have higher blood pressure, cholesterol, and waist circumference than day shift workers. But you don’t need to be working night shifts long term to mess up your circadian rhythm. [Research](https://pubmed.ncbi.nlm.nih.gov/29735673/) shows just four nights of night shift work is enough to have a negative impact. And you don’t need to be sleeping fully at odds with your circadian rhythm to increase your risk of health problems. A [2023 study](https://www.sciencedaily.com/releases/2023/08/230802003415.htm) found that irregular sleep patterns are linked to harmful gut bacteria — and this can happen when your sleep times shift by just 90 minutes. That’s worrying considering [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) go to sleep at least two hours later on weekends. Beyond your health, being out of sync with your circadian rhythm can cause [low energy](https://www.risescience.com/blog/low-energy.md), trouble sleeping, and [impaired cognition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/) (read: struggling to focus at work or school). Sleeping at regular times can also help you get enough sleep, which can lead to more energy, better focus, and improved health. In short, it matters what time you sleep. Ideally, you want to sleep when your body is biologically set up to sleep (when it’s dark at night) and sleep at consistent times to keep your circadian rhythm in check. ‍ RISE can predict the timing of your circadian rhythm each day and show you when your body naturally wants to go to sleep and wake up. For the best energy, mental performance, and health, do your best to sync up with these times. Find these times don’t match your life? You can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) and shift it earlier or later. ![RISE app screenshot showing your energy peak and dip times](/assets/670f11ebfc9d7daa6b85afc9_66eddb4a88d8cd201ee56420_6217b876d812bdf46c207405_mgbXPKBv4a9hRQp7edyHCOY2q0XSqwVluF_-jh7mmLd-2OT3lDUonMjjnPpGzwye5sW0aD1IPW8U0DH2Lz0if77qecvtQ0a2DX8c.jpeg) The RISE app can tell you when your body wants to sleep and wake up. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ‍ ## Does It Matter What Time You Sleep if You Get Enough Sleep? Yes, it matters what time you sleep, even if you get enough sleep overall. Sleep duration is important, but regularity and timing of sleep are also important. Sleeping on a regular schedule can help you get more energy and lower your risk of health conditions. And sleeping and waking up earlier may be better for you, too. Here’s what we know. One [study](https://academic.oup.com/sleep/article/19/5/432/2749859) found those who got enough sleep on a regular schedule felt more alert compared to those who got enough sleep, but not on a regular sleep schedule. Our own data shows another benefit of a regular sleep schedule. We found RISE users with regular sleep times have lower sleep debt than those with irregular sleep times. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. With lower sleep debt, you’ll have more energy and be protecting yourself from the mental and physical health issues that a lack of sleep can cause. Sleeping at roughly the same times can help you get unbroken sleep, too. And unbroken sleep can be more restorative and even boost your mood. One [study](https://www.sciencedaily.com/releases/2015/10/151030220514.htm) found sleep interruptions are more detrimental to your mood than getting the same shortened amount of sleep without interruptions. A regular sleep schedule can also help you stay in sync with your circadian rhythm. And this can lower your risk of health issues like high blood pressure, obesity, and diabetes. There’s nothing wrong with being a night owl, especially if your work and lifestyle make it possible to stay in sync with your circadian rhythm and get enough sleep. But going to sleep and waking up earlier may have some benefits. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31202686/) looked at night owls who shifted their sleep-wake times about two hours earlier, without sacrificing sleep duration (this part is key). This shift to the earlier sleep schedule was linked to improvements in self-reported depression and stress and better mental and physical performance during the mornings. More recent research has similar findings. A [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A8/7181659), which was co-authored by one of our sleep advisors [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) (who is also the Co-Director of the Center for Sleep and Circadian Sciences at Stanford University), found that going to sleep early is linked to a decreased risk of mental and physical health disorders — and the benefit is there even for night owls. It’s not clear why earlier sleep-wake times have this effect, but it may be because sleeping earlier is linked to healthier lifestyle choices and getting more natural light, which helps regulate your body clock. It may also be that those who sleep later often don’t get enough sleep. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out if you’ve got any sleep debt. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ‍ ## How Many Hours of Sleep Should You Get? The number of hours of sleep you should get depends on your sleep need. This is the [scientific name for the amount of sleep you need each night](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). It’s determined by genetics, just like height and eye color, and it’s different for everyone. For example, we looked at the sleep needs of 1.95 million RISE users aged 24 and older and found it ranged from a measly [five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) to a whopping 11 hours 30 minutes. ![how much sleep do you need](/assets/671ae356f247d05563efa4d5_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The RISE app can tell you how much sleep you need. RISE can tell you how many hours of sleep you should be getting each night. The app uses your phone use behavior over the past year and sleep science algorithms to work out your individual sleep need. If you’re wondering if it matters what length of time you sleep, the answer is yes. Not getting enough sleep leads to [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). And sleep debt can lead to low energy, trouble concentrating, poor mood, anxiety, depression, weight gain, diabetes, heart disease…you get the idea. Getting enough sleep matters. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ‍ ## What’s the Best Time to Go to Sleep? The best time to go to sleep will depend on: * Your sleep need * Your chronotype * Your lifestyle There’s no one scientifically best time to go to sleep, it’ll be different for everyone. First, you want to aim to meet your sleep need each night. If you need to be up at a certain time each morning, your bedtime needs to give you enough time in bed to get enough sleep. **Expert tip:** Add 30 minutes to an hour on to your sleep need and spend this amount of time in bed. This should give you enough time to fall asleep, [wake up a few times in the night](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md) (which is normal, by the way), and still get enough shut-eye. So if you need eight hours of sleep, try to spend eight and half hours to [nine hours](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md) in bed to hit this number. Next, your chronotype. If possible, go to sleep at a time that matches your chronotype. That means you don’t necessarily have to force yourself to [sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) if you’re a night owl. Finally, your lifestyle. While it’s best to go to sleep when your body naturally wants you to, we know that’s not always possible. You may work late shifts, have young kids who disrupt your bedtime, or need to get up extra early for work (and therefore need to go to sleep earlier than you’d like). Take all this into account and aim to find a bedtime that gives you enough time to get enough sleep for you and one you can stick to consistently throughout the week. RISE can work out the best time to go to sleep for you biologically. The app predicts your Melatonin Window each evening. This is the roughly one-hour window when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (the sleep hormone) is at its highest. You should have an easier time falling asleep during your Melatonin Window, so this can be the best time to go to sleep for you. RISE can also give you a bedtime with its smart schedule feature. Tell the app when you want to (or need to) wake up and you’ll get a bedtime based on your sleep need and whether you need to catch up on any sleep. ![RISE app screenshot showing you the best time to go to sleep](/assets/6711b30b16399f1b1d5c6c70_648644f42b03814fb6829d79_CnqpndYnKazF4Eufju96Z7a1iofmtaFmqoEig3z4I5siRnR-4WJqK2ptVuDlBMVeoPuQTQ-vT9AuU1dPlro9u7fQN_jLFbZRhzVaZL0zhfxZJ3hDsO2bpS0Q5exgA5.png) The RISE app can tell you the best time to go to sleep. We’ve covered more on the [best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. **Heads-up:** While it’s best to go to sleep at the same time each night, if you’ve got a lot of sleep debt, you can get some extra sleep by heading to bed a little earlier. We recommend keeping your sleep debt below five hours to feel your best. ‍ ## What’s the Best Time to Wake Up? The best time to wake up will depend on: * Your sleep need * Your chronotype * Your lifestyle Again, there’s no one scientifically best time to wake up, it’ll be different for everyone. You want the time you wake up to give you enough time in bed to meet your sleep need, to match your chronotype (i.e. morning people will get up earlier than night owls), and to fit with your lifestyle (you may need to be up at a certain time for work or to get the kids to school). You also want to take into account [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or that groggy feeling you get when you wake up. Ideally, give yourself 90 minutes before you need to be “on” for the day. The best time to wake up is also a time you can stick to consistently. That means resisting the snooze button, even on weekends. If you do [sleep in](https://www.risescience.com/blog/sleeping-in.md), try to keep this to an hour or so. Sleeping in can help you pay back sleep debt, but it can also cause you to get out of sync with your circadian rhythm, which can cause trouble sleeping the next day, low energy, and an increased risk of health issues if it’s a regular occurrence. RISE can tell you when your body naturally wants to wake up. If possible, aim to get up at this time each day. You can [reset your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) if this time doesn’t suit your lifestyle. If you use RISE as your alarm clock, the app can tell you, right as you’re setting your alarm, whether your chosen wake-up time will add to your sleep debt. If it does, try waking up at a later time to get more sleep. ![RISE app screenshot of Smart Alarm](/assets/6719816a539844dade36e92d_648644f441d87c6048b32ade_JJrhlqcIjd19sXVrQNsurXX42Yb-5UMldh72Wf3xUjVn2T88gWtWXBHlGFnhdWoHt-uP_D2yJ9FI48rVLkp4634eVwKGWi4tqX2lw8bTfQ9RLD6j2sU98OLpS_w_83.png) The RISE app can tell you if your wake-up time will add to your sleep debt. We’ve covered more on the [best time to wake up](https://www.risescience.com/blog/best-time-to-wake-up.md) here. ‍ ## What’s the Best Sleep Schedule? There’s no one scientifically proven best sleep schedule for everyone. The best sleep schedule for you is one that: * Gives you enough time to meet your unique sleep need * Is in sync with your circadian rhythm and chronotype * Suits your lifestyle commitments * Is consistent throughout the week We’ve covered more on [what a good sleep schedule looks like](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) here. ‍ ## Does It Matter What Time You Nap? It matters what time you nap. If you nap too late in the day or for too long, you may struggle to fall asleep at night. Follow these rules to nap the right way: * **Nap for a maximum of 90 minutes:** Shorter naps can also be beneficial. One [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) found a 10-minute nap is best for boosting energy without feeling groggy afterward. We’ve covered more on the [best nap length](https://www.risescience.com/blog/best-nap-length.md) here. * **Nap during your afternoon dip in energy:** You might be feeling [tired during the afternoon](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) and napping at this time should ensure you can still fall asleep come bedtime. Check RISE for when this afternoon dip in energy will be each day. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Does It Matter if You Sleep at Night or During the Day? Yes, it matters if you sleep at night or during the day. It’s important to sleep at night rather than during the day as, at night, you’ll be sleeping in sync with your circadian rhythm, which is tuned to the day-night cycle of the outside world. Being out of sync with your circadian rhythm can lead to low energy, trouble sleeping, lowered mental performance, and an increased risk of health conditions like cardiovascular disease, diabetes, obesity, and depression. And if you sleep during the day, you may find it harder to get enough sleep overall. One [study](https://pubmed.ncbi.nlm.nih.gov/7978567/) found doctors got significantly less sleep when working night shifts and sleeping during the day compared to working day shifts and sleeping at night. The day sleepers also performed worse at work and were more likely to make errors. The sleep you get during the day may be poor sleep, too. Sunlight coming through your blinds, traffic noises outside, and your partner moving around the house could wake you up, causing broken sleep. Even if nothing disrupts you, you may struggle to stay asleep as you’re working against your circadian rhythm. Broken sleep isn’t as restorative as continuous unbroken sleep, though. Feel like you can fall asleep easily during the day? This isn’t a good thing. This may be a sign you’re [sleep deprived](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6689426/) or have a sleep disorder. If you can’t sleep at night, we’ve got tips for: * Shift workers [resetting their sleep schedules](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) * [How to get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) **Heads-up:** If you can’t sleep at night due to a sleep disorder like insomnia or [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md), reach out to your healthcare provider or a sleep expert. They can recommend the best treatment options for these sleep problems. If health issues or a new baby are keeping you up at night, try and lower your sleep debt with daytime naps. Sleeping during the day can be a good thing when you’re taking a nap. Naps can help you catch up on sleep if you didn’t get enough of it at night, and [research](https://www.tandfonline.com/doi/abs/10.1080/00140138708966021) shows naps can help decrease sleepiness in those with irregular sleep schedules. ‍ ## Does it Matter What Time You Sleep When Sleep Deprived? It may not matter as much what time you sleep when sleep deprived. While it’s best to sleep on a consistent schedule and at times that match your circadian rhythm, if you're very sleep deprived, it may be better to get sleep at any time you can, rather than fretting over finding the perfect sleep times. However, we’re not recommending you ignore all the science here. Stick as closely to your best sleep times as you can to avoid messing up your circadian rhythm and causing more sleep loss, but look for opportunities to relax the rules slightly to squeeze in more sleep (more on those below). If you’re struggling to get enough sleep at the right times for you, focus on keeping your light exposure and meal times consistent each day as this can help to keep your circadian rhythm in check when your sleep is all over the place. To catch up on sleep, you can: * **Head to bed a little earlier than usual:** You may struggle to fall asleep hours earlier than usual. We’ve got tips on [how to make yourself tired](https://www.risescience.com/blog/how-to-make-yourself-tired.md) here. * **Sleep in a little later than usual:** We usually recommend keeping this to an hour or so, or two hours max, so as to not disrupt your circadian rhythm too much. * **Take afternoon naps:** We usually recommend keeping naps to 90 minutes max and napping during your afternoon dip in energy, so you can still fall asleep later that night. * **Improve your sleep hygiene:** [Sleep hygiene](https://www.risescience.com/blog/poor-sleep-hygiene.md) is the set of good sleep habits that help you fall asleep faster and wake up less often during the night, so you get more sleep overall. RISE can walk you through 20+ sleep hygiene habits each day. And the app can work out how much sleep debt you have and keep track of it as you chip away at that number. ![RISE app screenshot reminding of your sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The RISE app can guide you through 20+ sleep hygiene habits daily. **Heads-up:** Another time you should focus on getting sleep over getting sleep at the perfect time is when driving. If you’ve got a lot of sleep debt, you’re more at risk of [microsleeps](https://www.sciencedaily.com/releases/2011/04/110427131814.htm) behind the wheel. A microsleep is when you fall asleep for a few seconds, sometimes without even realizing it. This can happen if you do shift work — a [2023 review](https://www.sciencedirect.com/science/article/abs/pii/S0020748922002243) found nurses working night shifts or rotating shifts had an increased risk of drowsy driving and car crashes — but it can also happen if you’re sleep deprived for any reason. If you’re feeling sleepy while driving, pull over and rest or let someone else take the wheel. If you’re driving alone and need to keep going, pull over, drink two cups of coffee, and take a 15-minute nap. We’ve got more advice on what to do if you’re [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) here. *RISE users on iOS 1.202 and above can*[*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Sleep at the Right Times for You It matters what time you sleep. You want to sleep during the day at times that match your circadian rhythm for the best energy, mental performance, and health and well-being. The one caveat? If you’ve got significant sleep debt, you can relax a little on the rules to catch up on sleep (for example, you might head to bed a little earlier or sleep in a little later). The RISE app can help you perfect the timing of your sleep. RISE can work out how much sleep you need, whether you have any sleep debt, and predict the timing of your circadian rhythm each day, so you can sync up with it. RISE can also remind you when to do 20+ healthy sleep hygiene habits, so you have a better chance of getting a good night’s sleep, no matter what time you try and get it. It doesn’t take long to see an improvement — 80% of RISE users get better sleep within five days. ## FAQs ### Does it matter what time you sleep? Yes, it matters what time you sleep. Sleeping in sync with your body clock can help you get enough sleep overall, have more energy, perform better, and lower your risk of health conditions like diabetes, obesity, and depression. The best time to sleep will be different for everyone, though. ### Does it matter what time you sleep if you get enough sleep? Yes, it matters what time you sleep, even if you get enough sleep. Sleeping in sync with your body clock can lead to more energy, better mental performance, and a lower risk of health issues like obesity, diabetes, and depression. The best time to sleep will be different for everyone. ### Does it matter what time you sleep if you get 8 hours? Yes, it matters what time you sleep, even if you get eight hours of sleep. Sleeping in sync with your body clock can lead to more energy, better mental performance, and a lower risk of health issues like obesity, diabetes, and depression. The best time to sleep will be different for everyone and we don’t all need eight hours of sleep. ### Does the time you sleep matter or how long you sleep? Both the time you sleep and how long you sleep matters. For the best energy, health, and mental performance, you want to get enough sleep for you at the right times for your body clock. However, if you can’t sleep at the right times for your body clock (perhaps you’re a night shift worker or new parent), focus on getting enough sleep overall. ### Does it matter if you sleep at night or during the day? Yes, it matters if you sleep at night or during the day. Sleeping during the day will mean you’re out of sync with your body clock, which can lead to lower energy, worse mental performance, and a higher risk of health issues like diabetes, obesity, and depression. You may also struggle to get enough sleep if you sleep during the day. If you can’t get enough sleep at night, daytime sleep in the form of naps can help you catch up on sleep. ### Is it OK to sleep late and wake up late? It may be OK to sleep late and wake up late so long as you’re getting enough sleep for you and you’re sticking to this sleep schedule regularly (or you only sleep late every now and again). Sticking to a regular sleep schedule will help you stay in sync with your body clock, which lowers your odds of health conditions like diabetes, obesity, and depression. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) --- title: Does Magnesium Give You Energy? Sleep Doctor Explains published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-magnesium-give-you-energy domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Magnesium Give You Energy? It Can, Here’s How Published 2024-06-04 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Magnesium can give you energy. It plays a critical role in your body’s energy production and magnesium deficiency is linked to fatigue and sleep problems. * Taking magnesium supplements may improve your energy and sleep, and it may help with health issues that can affect your sleep, like insomnia, restless leg syndrome, depression, and anxiety. * Magnesium supplements may not be able to give you more energy if you’re not deficient or don’t have a health issue or sleep disorder, though. There’s some research suggesting it may improve athletic performance even when you’re not deficient, but more research is needed. * Beyond magnesium deficiency, you may be low on energy because of sleep debt or being out of sync with your body clock. The RISE app can help you improve these to boost your energy, whether you decide to take magnesium or not. If you’re feeling sluggish and tired, you might be considering a dietary supplement that can boost your energy levels. But is magnesium one of these? There’s not enough research to say for sure, but magnesium plays an important role in energy production, so supplementation may boost your energy levels if you’re deficient. Below, we cover whether magnesium gives you energy and how you can use the RISE app to fix the common causes of low energy. ## Advice From a Sleep Doctor “Getting more magnesium through food or taking a magnesium supplement may give you more energy if you have low magnesium levels,” says Dr. Chester Wu. “Beyond taking magnesium, prioritize getting enough sleep each night to keep your energy levels as high as possible.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Magnesium Give You Energy? Yes, magnesium can give you energy as it plays an essential role in [energy production](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) in your body. Hypomagnesemia (low magnesium) is linked to fatigue, sleep problems, and [excessive daytime sleepiness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255271/). Taking magnesium supplements or eating more foods high in magnesium may improve your energy by addressing deficiencies that cause fatigue as well as improve your sleep, and therefore, your energy. Why does magnesium give you energy? There are a few factors at play: **Magnesium improves energy production and metabolism:** * ATP activation: Magnesium is vital for the activation of [adenosine triphosphate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/) (ATP), which stores and provides energy at the cellular level. It binds to ATP molecules, enabling them to function efficiently as an energy source. * Energy metabolism efficiency: Animal [studies](https://www.mdpi.com/2072-6643/9/9/946) suggest magnesium supplementation may boost the efficiency of energy metabolism (the process of breaking down food and converting it into energy). More human research is needed. **Magnesium helps you get enough sleep:** * Supplements work by increasing the sleep hormone [melatonin](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) and gamma-aminobutyric acid (GABA) — a neurotransmitter that reduces anxiety — decreasing the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), and promoting muscle relaxation. Low magnesium is linked to sleep problems and magnesium supplementation may help with sleep disorders like insomnia and [restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md), helping you get more sleep and energy. **Magnesium supports overall health and well-being:** * Health symptom relief: Magnesium supplements may improve issues like migraines, depression, [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md), constipation, hot flashes, muscle cramps and [leg cramps](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md), high blood pressure, type 2 diabetes, osteoporosis, menopause, and [PMS symptoms](https://www.risescience.com/blog/insomnia-before-period.md). Getting relief from symptoms related to medical conditions could help you get more sleep at night and feel less drained during the day. * Regulatory role in bodily functions: Magnesium is crucial for more than 300 enzymatic processes, including protein synthesis, nerve function, muscle contractions, glucose and insulin regulation, and cardiovascular health. It also helps transport essential minerals like calcium and potassium into cells, supporting bone, heart, and overall health. The benefits of magnesium extend beyond your sleep and energy. Getting enough magnesium — from food sources or supplements — can help you feel and function your best. **Learn more about how** [**low magnesium can make you tired**](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Does Magnesium Give You Energy or Make You Tired? Confusingly, magnesium can both give you energy *and* make you tired. How? * **Magnesium can boost your energy through metabolic support:** A magnesium deficiency can lead to fatigue because magnesium is essential for ATP production—the primary energy molecule in the body—and supports over 300 enzymatic reactions, including those vital for muscle and nerve function. So, taking magnesium supplements to improve your magnesium levels can give you energy. * **Magnesium can promote relaxation and sleep:** Magnesium can reduce anxiety, increase melatonin, and relax your muscles. These effects do not directly cause tiredness but prepare your body for restful sleep. This could lead to more sleep that night and more energy the next day. * **Excess magnesium intake can cause tiredness and lethargy:** Taking too much magnesium can lead to gastrointestinal side effects — like nausea, abdominal cramps, and diarrhea — which disrupt your sleep and make you tired. And taking very high doses — typically more than 5,000 mg of magnesium — may cause magnesium toxicity, which can cause lethargy. **Heads-up:** Tiredness is when you feel fatigued and drained, but you can’t necessarily fall asleep and sleep might not give you more energy. Sleepiness is when your eyes are heavy and you’re ready for sleep. Magnesium may make you feel sleepy before bed, but it shouldn’t make you sleepy during the day. **We’ve covered more on** [**whether magnesium can make you tired the next day**](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Is Magnesium Good for Low Energy? Magnesium can be good for low energy. If you have low levels of magnesium — [nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough of the mineral from food — eating more foods high in magnesium or taking magnesium supplements may improve your energy levels. If you have a certain condition that magnesium supplements can help — like depression, [night sweats](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md), or restless leg syndrome — supplements may help you get more sleep and feel more energized during the day. More research is needed, but the studies we have so far are promising: * A [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085555/) on women with breast cancer and hot flashes found magnesium supplements led to a reduction in hot flashes, sweating, and fatigue. It’s unclear if participants had low magnesium levels to begin with, though. * A [2020 review](https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=b60f12344f308f4789167c19cf9664960a54aa4a) found magnesium supplements could be beneficial for those with chronic fatigue syndrome and a magnesium deficiency, but studies are mixed. * A [2023 systematic review and meta-analysis](https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full?trk=public_post_comment-text) found taking magnesium supplements led to an improvement in depression. Depression is linked to sleep problems and feeling unmotivated and [mentally exhausted](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) during the day, so improving it could improve your energy via your sleep *and* your mood. Magnesium supplements may also help you feel more energy when exercising. A [2014 study](https://pubmed.ncbi.nlm.nih.gov/24015935/) found magnesium supplements decreased lactate production, which can contribute to fatigue when working out. With supplements, participants performed better in physical tests and this was found in those who weren’t deficient in magnesium. It’s unclear if magnesium could boost your energy levels if you don’t have a deficiency or health issue, or outside of exercise. Many magnesium studies are often small, low quality, done on specific populations (like older adults), use different types and amounts of magnesium, and have conflicting findings. Plus, it’s unclear if magnesium from food would have the same health benefits as magnesium supplements in these cases. A [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/) didn’t find a link between the amount of magnesium you consume from food and feeling sleepy during the day. However, it did note that women who consumed a high daily intake of dietary magnesium were less likely to actually fall asleep during the day. **Heads-up:** Two of the most common causes of low energy are [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (how much sleep you owe your body) and being out of sync with your circadian rhythm (your internal body clock). These factors could be affecting your energy levels alongside a magnesium deficiency or other issue. But improving them is a great place to start on your road to feeling better. You can lower your sleep debt by: * Taking naps * Going to bed a little earlier * [Sleeping in](https://www.risescience.com/blog/sleeping-in.md) a little later * Improving your sleep hygiene (the habits that help you fall and stay asleep) You can get in sync with your circadian rhythm by: * Keeping a regular sleep schedule, even on weekends * Eating meals at roughly the same times * [Getting light first thing each morning](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) and avoiding light before bed RISE can guide you through it all. The app can work out how much sleep debt you have, predict your circadian rhythm each day to help you sync up with it, and tell you the best time to do 20+ daily sleep hygiene habits. **Looking into sleep supplements? We’ve compared** [**magnesium vs. melatonin**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **here.** ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) RISE can calculate how much sleep debt you have. ## Which Magnesium Is Best for Energy? There’s no one best type of magnesium for energy. Dr. Wu usually recommends 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate to his patients with sleep problems. The best type for you may depend on why you’re taking it — e.g. to improve insomnia or depression — or on whether you’ve got a magnesium deficiency or not. Speak to a healthcare professional to find if you should be taking one type of magnesium over another. That said, magnesium glycinate may be easier for your body to absorb, and magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride are absorbed more completely and are more bioavailable (a larger amount reaches your circulation) than magnesium oxide and magnesium sulfate. It’s unclear if this makes them more effective at improving your energy, though. Types of magnesium include: * Magnesium glycinate * Magnesium aspartate * Magnesium citrate * Magnesium lactate * Magnesium chloride * Magnesium oxide * Magnesium sulfate * Magnesium L-threonate More research is needed, but the best type of magnesium for energy may be the kind you can get from food. Eating a healthy balanced diet can help. Magnesium-rich foods include: * Green leafy vegetables like spinach * Legumes like lentils, black beans, and edamame * Nuts like cashews and almonds * Seeds like pumpkin seeds and chia seeds * Whole grains * Fortified breakfast cereals **Expert tip:** If you decide on supplements, use RISE’s wind-down reminder to remember to take them. You’ll get a notification on your phone, iPad, and [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) when it’s time to start your wind-down routine, which can include taking magnesium. ![RISE app screenshot reminding you of your evening wind down routine](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can help you remember to take magnesium. ## How Long Does Magnesium Take to Work for Energy? It’s unclear how long it takes magnesium to work for energy. Dr. Wu says you may notice immediate changes, but you should continue taking magnesium for up to two to three months before you discontinue it if it’s not working for you. Your healthcare provider should be able to tell you when you can expect changes in your energy levels. How long it takes to feel the effects of magnesium may depend on: * [How much magnesium](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) you’re taking * Which type of magnesium you’re taking * Whether you have a magnesium deficiency (and how severe this is) * How your body reacts to magnesium * Whether you have a health condition or something else affecting your energy Studies on magnesium and energy are usually short term and they don’t focus on how long it takes for the supplement to work. For example, in both studies we mentioned earlier — the [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085555/) on women with breast cancer and the [2014 study](https://pubmed.ncbi.nlm.nih.gov/24015935/) on exercise performance — participants took magnesium for four weeks. But their fatigue and performance may have improved before this point. The same goes for sleep. Studies on magnesium and sleep show benefits after [two weeks](https://www.researchsquare.com/article/rs-3958974/v1) to [three months](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/), so it’s unclear when magnesium started working to improve sleep and when this could translate into higher energy levels. If you’re getting more magnesium from food, it’s also unclear how long it would take the nutrient to improve your energy. **Heads-up:** If you’re not getting enough sleep, magnesium may not improve your energy at all. Most of us don’t know how much sleep we need, however, and it may be more than you think. Among 1.95 million RISE users aged 24 and over, 48% need [eight hours of sleep](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) or more. RISE can tell you how much sleep you individually need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## Magnesium and Energy Are Linked Magnesium is an essential mineral needed for many jobs in your body — including energy production. When you’re low on magnesium, you might feel fatigued and have trouble sleeping. So, increasing your intake of magnesium through food or supplements may boost your energy levels. Magnesium can also improve certain sleep and health issues, which could lead to more energy. Lowering your sleep debt and getting in sync with your circadian rhythm can help increase your energy — whether you’re deficient in magnesium or not. RISE can work out how much sleep you need, whether you have any sleep debt, and predict your circadian rhythm each day, so you can get in sync. Users report more energy from using RISE: “I’ve tried a few other sleep apps, but this one doesn’t just track your sleep, it helps you improve your sleep! And it’s very accurate. After a few days, I felt rested, energized, and refreshed and didn’t need an energy drink to get going.” [Read the review](https://appfollow.io/app/564260/review/255541801?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Your energy levels could pick up fast — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Does Mounjaro Make You Tired? It Can, Says Sleep Doctor published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-mounjaro-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Mounjaro Make You Tired? It Can, Says Sleep Doctor Published 2024-01-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Tiredness isn’t listed as a side effect of Mounjaro, but users have reported that the drug makes them tired. * Other side effects of Mounjaro — like gastrointestinal issues and anxiety — can make it hard to get enough sleep. * Take steps to feel less tired with the RISE app. RISE can help you catch up on lost sleep and sync up with your body clock. Plus, it can guide you through 20+ sleep hygiene habits to help you fall and stay asleep. Mounjaro is a weekly tirzepatide injection that’s FDA-approved for those with type 2 diabetes. Although it’s designed to help type 2 diabetics manage their blood glucose, it can also be prescribed off-label for weight loss and weight management for those with obesity. Clinical trials didn’t find tiredness as a side effect, but users are reporting otherwise. Below, we’ve covered why Mounjaro can make you feel tired and how you can use the RISE app to get more energy. **Heads-up:** Mounjaro is a relatively new drug, so there’s a lot we don’t know about its side effects. Scientific research is lagging behind the increase in users. ## Advice From a Sleep Doctor “In the clinical trials we have so far, tiredness isn’t reported as a side effect of Mounjaro. However, some users report feeling tired on Mounjaro, and the drug can cause side effects, like vomiting and diarrhea, which can make it hard to get enough sleep," says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Can Mounjaro Make You Tired? Mounjaro may make you feel tired. Tiredness isn’t listed as a side effect of Mounjaro, but users have reported it online. And Mounjaro can cause side effects — like GI issues — which can disrupt your sleep. The Food and Drug Administration (FDA) doesn’t list tiredness as a side effect of Mounjaro, but that conclusion comes from [a handful of clinical trials](https://www.accessdata.fda.gov/drugsatfda_docs/label/2022/215866s000lbl.pdf). The FDA states clinical trials are conducted under “widely varying conditions” and rates of side effects “may not reflect the rates observed in practice.” In non-trial conditions, there are many factors that could impact side effects, including health conditions and medications. Plus, these trials included people with type 2 diabetes, so it’s unclear whether Mounjaro could cause fatigue in those without the health condition. And to be listed as a common side effect, it has to occur in 5% or more of users. It’s unclear whether fatigue happens in a smaller percentage of users. This may sound small, but as use of the drug increases, this can end up affecting a lot of people. Fatigue *is* listed as a [side effect](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/217806s000lbl.pdf) of Zepbound, which contains the same active ingredient (tirzepatide) in the same doses as Mounjaro. Beyond scientific research, there are anecdotal reports of Mounjaro causing tiredness. Some users report feeling tired when taking a 5-mg dose of Mounjaro, but not the starting 2.5-mg dose. Others report fatigue on the day they take Mounjaro and for the next two days, feeling tired after eating, or getting tired more quickly after exercise. [Research from 2023](https://www.mdpi.com/2076-3425/13/11/1503) published in *Brain Sciences* analyzed Reddit, YouTube, and TikTok posts about the side effects of semaglutide and tirzepatide type 2 diabetes and weight loss drugs, including Ozempic, Wegovy, Rybelsus, and Mounjaro. Users mentioned sleep-related issues the most, such as insomnia, anxiety, depression, and general mental health issues. Some said tirzepatide triggered insomnia. **Heads-up:** Tiredness and sleepiness aren’t the same thing. Tiredness is when you feel fatigued, but you might not be able to fall asleep. Sleepiness is when you could fall asleep if you tried. Mounjaro may cause tiredness and sleepiness (more on why soon). **Because this gets confusing:** Tirzepetide — the active ingredient in the drugs Mounjaro and Zepbound — is a dual-acting glucagon-like peptide-1 receptor agonist (GLP-1 receptor agonist) and a glucose-dependent insulinotropic polypeptide (GIP) receptor agonist, or GLP-1/GIP receptor agonist. Semaglutide — the active ingredient in Ozempic, Wegovy, and Rybelsus — is only a GLP-1 receptor agonist. As a dual-acting receptor agonist, Mounjarocan be a more effective treatment for type 2 diabetes and obesity, as it targets multiple pathways involved in glucose regulation and weight management, compared to single-acting receptor agonists like Ozempic. But this may mean it comes with more fatigue. More research is needed into all of these weight loss and diabetes medications. We’ve covered more on GLP-1 receptor agonists: * [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) * [Wegovy](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) * [Rybelsus](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md) And GLP1/GIP receptor agonists: * [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why Does Mounjaro Make Me Tired? It’s unclear why Mounjaro makes you tired. It may be due to eating fewer calories, low blood sugar, changes in dopamine levels or exercise, or side effects like GI issues and anxiety disrupting your sleep. Here’s more on how Mounjaro can make you tired: * **Eating fewer calories:** Mounjaro suppresses your appetite, leading to you eating fewer calories. Your body may feel tired as you have less fuel, and this may feel worse if you’re not used to being in a caloric deficit. * **Hypoglycemia (low blood sugar):** Mounjaro may increase your risk of hypoglycemia if you take drugs like sulfonylurea or insulin alongside Mounjaro. Symptoms of hypoglycemia include drowsiness, [mood issues](https://www.mdpi.com/2076-3425/13/11/1503), anxiety, feeling weak, and [restless sleep](https://www.risescience.com/blog/restless-sleep.md). You may get nocturnal hypoglycemia (low blood sugar at night) and experience morning tiredness. * **Changes in exercise:** It’s usually recommended you exercise more on Mounjaro, but exercising while eating fewer calories can leave you feeling drained. On the flip side, fatigue or GI issues could make exercising tough, but not exercising can make it harder to fall asleep and also leave you feeling sluggish. * **GI side effects:** Mounjaro can cause digestive problems like nausea, indigestion, and abdominal pain, which can make it harder to sleep. Plus, vomiting and diarrhea can dehydrate you, causing fatigue. * **Anxiety and depression:** Anxiety and depression aren’t listed as potential side effects of Mounjaro, but users have reported them online. [Depression](https://www.zepbound.lilly.com/) and thoughts of suicide are listed as side effects of Zepbound. Even if you don’t experience mental health issues, you may feel stressed about drug interactions or GI issues, and this can make it harder to sleep. RISE users say stress and anxiety are the biggest hurdles getting in the way of a good night’s sleep. * **Increase in heart rate:** One possible side effect of Mounjaro is an [increased heart rate](https://www.accessdata.fda.gov/drugsatfda_docs/label/2022/215866s000lbl.pdf) of two to four beats per minute. Some users have reported episodes of sinus tachycardia, or a faster-than-usual heartbeat. Anxiety can spike your heart rate further. More research is needed to find out if this increased heart rate could affect your sleep. * **Changes in dopamine:** Some [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) suggests GLP-1 receptor agonists could affect dopamine, the neurotransmitter involved in mood and motivation. These changes may leave you feeling low and unmotivated. A lower mood is linked to [lower alertness](https://www.nature.com/articles/s41467-022-34503-2), so this could impact your energy levels and even sleep. More research is needed to know if GLP-1/GIP receptor agonists, like Mounjaro, affect dopamine. You may also feel tired due to the common culprits of high sleep debt and circadian misalignment, which can tank your energy whether you’re on Mounjaro or not. We cover how to fix those soon. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Does Mounjaro Affect Sleep? Mounjaro can affect sleep by causing side effects like vomiting, diarrhea, anxiety, and depression. You may also change your diet and exercise habits on Mounjaro, which can impact sleep. For example, hunger pangs from cutting calories can keep you up at night, and exercising less can make it harder to drift off. ### Does Mounjaro Cause Insomnia? Mounjaro may cause insomnia. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) into social media reports of GLP-1 receptor agonist side effects found some users reported their insomnia got better, while others said it got worse. There were reports of tirzepatide triggering insomnia in some. Mounjaro may cause sleep problems that look a lot like insomnia. But it’s not clear whether these sleep problems can be classified as clinical insomnia. The [International Classification of Sleep Disorders](https://aasm.org/clinical-resources/international-classification-sleep-disorders/) (ICSD-3) defines insomnia as having: * Trouble falling asleep or staying asleep, or waking up too early * Trouble sleeping despite having the opportunity to sleep * Daytime distress or impairment from sleep problems * Sleep problems that are not better explained by another sleep disorder or medical condition Having these sleep problems at least three nights a week for at least three months could be a sign of insomnia. Having them for one to three months could be a sign of episodic insomnia. Seek medical advice if you think you have insomnia. You may need different, or additional, treatments compared to other Mounjaro sleep problems. ### Does Mounjaro Improve Sleep? Mounjaro may improve your sleep, either straight away or with time. As a diabetes treatment, Mounjaro can help type 2 diabetics manage high blood sugar levels. And as diabetes is linked to [sleep disturbances](https://www.sciencedirect.com/science/article/pii/S0168822710003888) and sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), better management of the condition may lead to better sleep. Mounjaro can also help you lose weight, which may reduce snoring, sleep apnea, and your odds of health conditions like high blood pressure and heart disease — which have been linked to[sleep disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9815923/) like insomnia. GLP-1 receptor agonists may improve sleep apnea outside of weight loss. We’ve covered more on whether [Ozempic can potentially help sleep apnea](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) here. Healthy lifestyle changes are usually encouraged on Mounjaro, and these can help you sleep. You may start exercising or eating smaller, healthier meals. Mounjaro may even reduce your cravings for alcohol and cigarettes, and cutting down on these can also improve your sleep. Plus, the [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) we mentioned earlier found reports of tirzepatide helping some people wake up feeling refreshed and rested. And GLP-1/GIP receptor agonists helped improve insomnia, anxiety, and depression for some. **Learn how** [**sleep helps you lose weight**](https://www.risescience.com/blog/sleep-and-weight-loss.md) **here.** ## How Long Does Mounjaro Fatigue Last? It’s unclear how long Mounjaro fatigue lasts. Fatigue may improve as your body gets used to the drug. You may also start sleeping better as other side effects improve. You’d usually stay on a [dose of Mounjaro](https://www.mounjaro.com/how-to-use-mounjaro#dosing) for four weeks before moving up to a higher dose. GI issues tend to happen when your dose increases, but it’s unclear whether the same happens with fatigue. Long-term studies are needed. ## What Are the Side Effects of Mounjaro? The common side effects of Mounjaro include: * Nausea * Diarrhea * Decreased appetite * Vomiting * Constipation * Indigestion * Abdominal pain These side effects were reported by [5% or more](https://www.accessdata.fda.gov/drugsatfda_docs/label/2022/215866s000lbl.pdf) of users in clinical trials. It’s not clear whether Mounjaro caused fatigue in a smaller percentage of people. Serious side effects include allergic reactions, pancreatitis (inflammation of the pancreas), diabetic retinopathy complications, kidney problems, and gallbladder problems like gallbladder disease. Mounjaro has a boxed warning of an increased risk of thyroid C-cell tumors and a thyroid cancer called medullary thyroid carcinoma (MTC). [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Improve Mounjaro Fatigue? You can improve Mounjaro fatigue by paying back sleep debt, getting in sync with your circadian rhythm, improving your sleep hygiene, managing GI issues and anxiety, eating a balanced diet, and getting some exercise. Here’s how: * **Pay back sleep debt:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. The more sleep debt you have, the more tired you’ll feel. This is true whether you’re taking Mounjaro or not. Try taking short afternoon naps, heading to bed a little earlier, or sleeping in a little later to [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). RISE works out how much sleep debt you have each day. * **Get in sync with your circadian rhythm:** Your[circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. Keep a regular sleep schedule, even on weekends, and eat meals at regular times. This helps you sync up with your circadian rhythm, which can boost your energy. RISE predicts the timing of circadian rhythm each day and shows you when your body naturally wants to [wake up and go to sleep](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md). * **Improve your sleep hygiene:** These are the daily behaviors that help you fall faster and wake up less often at night. RISE tells you the best time to do 20+ habits based on your circadian rhythm, including when to stop eating each day and when to get and avoid bright light. * **Manage GI issues:** Avoid fried and fatty foods, and go for bland options like rice or crackers. Smaller, more frequent meals can help with nausea, and staying hydrated is even more important.[Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) shows sleeping on your left may help with heartburn. We’ve covered how to sleep with [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) and [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) here. * **Manage anxiety:** Try exercising during the day, and spending plenty of time unwinding before bed. Meditating, journaling, and [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) may help. Learn [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Eat a balanced diet:** Eat plenty of fruits, veggies, complex carbs, fiber, and protein to give your body the right fuel. Learn which [foods give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. * **Get some exercise:** Exercise can keep anxiety in check, boost daytime energy, and help you drift off at night. If Mounjaro side effects make exercising tough, try a short walk or at-home yoga video to get some movement in. * **Talk to a healthcare professional:** Your prescribing healthcare provider may recommend changes to any prescription drugs or over-the-counter supplements you take. They may recommend taking Mounjaro at a different time of day ([drug timing](https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot.md) can make a difference!) or using a different injection site. Some users have reported feeling better when changing their injection site from their stomach to their upper arm. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can send you personalized sleep hygiene reminders. The best way to feel less tired is to get the right amount of sleep for you. RISE calculates how much sleep you individually need. Despite what you may hear, it’s not simply [eight hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) for everyone. When we looked at how much sleep 1.95 million RISE users aged 24 and up needed, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## Feel Better on Mounjaro While fatigue isn’t listed as a side effect of Mounjaro, some users say the drug makes them feel tired and other side effects can disrupt your sleep. Use RISE to get better sleep and more energy while on Mounjaro. The app helps you pay back sleep debt, sync up with your circadian rhythm, and perfect your sleep hygiene. Users say RISE makes a real difference to their days. “It showed me how my late nights add up to sleep debt, which sabotages my energy. Since I've been using RISE, no more afternoon crashes.” [Read the review](https://appfollow.io/app/564260/review/350790832?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it doesn’t take long — 80% of users feel more energy within five days ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md)[Blog ![](/assets/65a47b04e240e79dfd9ced83_does-zepbound-make-you-tired-n_result.avif) Natural Energy #### Does Zepbound Make You Tired? Yes, Sleep Doctor Explains Why 11 MINS](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) --- title: Does Ozempic Help Sleep Apnea? What We Know So Far published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-ozempic-help-sleep-apnea domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Ozempic Help Sleep Apnea? What We Know So Far Updated 2024-02-13 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does Ozempic Help Sleep Apnea? * Ozempic may help sleep apnea as it can help you lose weight, and losing weight has been shown to improve sleep apnea symptoms. * CPAP therapy is considered the gold standard treatment for sleep apnea, but managing sleep apnea often requires combining multiple treatment options. Ozempic, and other incretin-based pharmacotherapies (weight loss/diabetes drugs that work in a similar way) like tirzepatide, may be an effective part of that mix. Early studies are promising, but more research is needed. * Use the RISE app to get the best sleep and highest energy levels possible while you get treatment for sleep apnea. Ozempic has taken the world by storm. What started as a diabetes medication is now a popular weight loss drug. It may also help sleep apnea, a condition linked with being overweight. CPAP therapy is usually the first-line treatment for sleep apnea, but Ozempic — and other weight loss drugs — may have a place as part of a mixed treatment plan. More research is needed. Below, we’ll dive into whether Ozempic can really help with sleep apnea, the other treatments that have more evidence behind them, and how the RISE app can help you improve your sleep and energy levels while you’re getting treatment for sleep apnea — whether that’s Ozempic or not. **Heads-up:** Ozempic is still a relatively new drug. More research is needed on how it could help those with sleep apnea, and more studies are currently underway. We’ve rounded up what we know so far, and we’ll keep this post updated as more research comes out. **A quick explainer:** Ozempic is one brand name for the drug semaglutide. Other versions of the medication include [Wegovy](https://www.risescience.com/blog/does-wegovy-make-you-tired.md), a higher dose, and [Rybelsus](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md), a tablet formulation. Semaglutide belongs to a class of medications called glucagon-like peptide-1 receptor agonists (GLP-1RAs). Other GLP-1RAs, like liraglutide, have been studied as sleep apnea treatments. There’s also tirzepetide — the active ingredient in [Mounjaro](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md) and [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md). Tirzepetide is a dual-acting GLP-1RA and glucose-dependent insulinotropic polypeptide (GIP) receptor agonist, or GLP-1/GIP receptor agonist. This, too, may help sleep apnea via weight loss, but more research is needed. ## Advice From a Sleep Doctor “There’s some promising research on Ozempic as a treatment for sleep apnea, but this research is still very new,” says Dr. Chester Wu. “While I’ve not prescribed Ozempic yet, I have recommended people consult with their PCP or endocrinologist to find out if Ozempic could be right for them. In the future I may prescribe it for my own patients. Speak with your doctor to find out if it’s right for you.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Ozempic Help with Sleep Apnea? Ozempic may help reduce [sleep apnea symptoms](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) primarily through weight loss, with emerging evidence suggesting additional improvements in sleep independent of losing weight. However, the current quality of evidence is low, and long-term use might be necessary to maintain benefits, as weight regain is possible after discontinuing the drug. Here are those key points we’ll go through below: * Ozempic can help you lose weight, and losing weight can help reduce sleep apnea symptoms. There’s evidence supporting both of these independently. The research we have so far suggests this is the main way Ozempic can help with sleep apnea. * Ozempic may improve sleep apnea independent of weight loss as the GLP-1 hormone (which Ozempic and similar drugs mimic) is linked to sleep apnea severity. There’s also emerging evidence to suggest Ozempic may improve sleep in other ways. * Ozempic isn’t the only drug of its kind shown to improve sleep apnea. Other incretin-based drugs show promise. Tirzepatide, for example, may be more effective for weight loss and therefore more effective in treating sleep apnea. But more research is needed to know for sure. * Some researchers say the quality of evidence we have to date is low for GLP-1RAs as a treatment for sleep apnea. There isn’t much research on them, and the studies we have come with a few problems. * If GLP-1RAs help sleep apnea, you may have to take them for life as the evidence we have so far suggests you may regain much of the weight you’ve lost when you come off the drugs. That being said, other sleep apnea treatments, like CPAP machines and oral appliances, also require long-term use, while surgeries to lose weight or remove soft tissue from the back of the mouth, soft palate, or throat, for example, are permanent. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Weight Loss Can Help Sleep Apnea Obesity is a risk factor for sleep apnea: the more overweight you are, the more likely you are to develop sleep apnea and the worse the condition can be. Fat can build up in the airways, making them more prone to collapsing during the night and cutting off your breathing. Fat can also [build up in the tongue](https://pubmed.ncbi.nlm.nih.gov/25197815/) and make it more likely to fall and block your airways. And abdominal fat may put pressure on the chest wall and [decrease airway size](https://diabetesjournals.org/care/article/31/Supplement_2/S303/24789/Abdominal-Fat-and-Sleep-ApneaThe-chicken-or-the), making sleep apnea more likely. [Weight loss](https://www.sciencedirect.com/science/article/abs/pii/S1087079212000974) is an effective treatment for sleep apnea. It may not get rid of the disorder altogether, but it has been shown to reduce the symptoms. One [study](https://pubmed.ncbi.nlm.nih.gov/15033131/) found when obese adults went through a two-year weight reduction program, they lost weight and saw a reduction in sleep apnea events. But [weight loss is hard](https://www.risescience.com/blog/why-cant-i-lose-weight.md) at the best of times and weight is easy to regain. And both circumstances are more likely when sleep apnea is messing with your sleep and weight management efforts. **Want to dive deeper? We’ve covered more on** [**sleep apnea and weight gain**](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) **here.** ### Ozempic Can Help You Lose Weight Ozempic — and other semaglutide drugs like Wegovy and Rybelsus — could help with sleep apnea as they help you lose weight in a way that’s easier, more predictable, and more effective than other weight loss methods. Ozempic can help users lose significant amounts of weight, too. And larger weight losses, such as [10% or more of your body weight](https://jamanetwork.com/journals/jama/article-abstract/2777025), can lead to greater improvements in sleep apnea symptoms. Tirzepatide drugs may have the same effect, and they can be even more effective for weight loss. There’s currently a randomized controlled trial on tirzepatide as a potential treatment for sleep apnea. ### The GLP-1 Hormone is Linked to Sleep Apnea Severity Glucose-like peptide 1 (GLP-1), a hormone in the intestines, regulates glucose levels and is impacted by sleep apnea. [Research](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12552) shows that increasing sleep apnea severity correlates with a diminished GLP-1 response to glucose, suggesting that enhancing GLP-1 levels might benefit those with severe sleep apnea and abnormal glucose tolerance. GLP-1 receptor agonists, such as Ozempic and Wegovy, which mimic GLP-1, show potential as sleep apnea treatments, although further research is needed. Sleep apnea can also disrupt GLP-1 levels, as [sleep loss delays](https://pubmed.ncbi.nlm.nih.gov/23797385/) GLP-1 peak release, potentially affecting blood sugar regulation post-meals. If you have sleep apnea, there’s a good chance you’re sleep deprived. And GLP-1 runs on a [circadian rhythm](https://www.sciencedirect.com/science/article/pii/S0361923022003215), peaking midday, and irregular sleep patterns, often a consequence or cause of sleep apnea, may further disrupt this hormonal balance. ### Ozempic May Improve Your Sleep in Other Ways Ozempic and other semaglutide drugs or tirzepatide drugs may improve your sleep outside of sleep apnea. They can help with obesity and diabetes — both of which are linked to [sleep disturbances](https://www.sciencedirect.com/science/article/pii/S0168822710003888) beyond sleep apnea. The healthy diet and exercise changes you’re encouraged to make on Ozempic can help you sleep better, and the drug may reduce your cravings for alcohol and cigarettes. Cutting down on these can help sleep, too. Plus, a [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) found social media reports of Ozempic improving insomnia for some people, as well as improving anxiety and depression, which can affect sleep. The better your sleep, the easier you might find it to lose weight, which, in turn, may improve sleep apnea. Plus, the better your sleep, the better your energy, mood, focus, and health will be — even if you’re battling sleep apnea. But Ozempic may also make your sleep worse by causing side effects like GI issues and anxiety, as well as daytime fatigue. ### Ozempic May Help Sleep Apnea There’s limited research on the benefits of Ozempic and other incretin-based drugs for sleep apnea but here are some of the key findings so far: * **GLP-1RAs can help individuals with sleep apnea lose weight:** A [2023 study](https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23732) found a weekly 2.4-milligram semaglutide injection helped overweight and obese participants with at least one weight-related comorbidity — such as sleep apnea — lose significant amounts of weight. * **GLP-1RAs can reduce nighttime breathing events:** One [study](https://www.atsjournals.org/doi/abs/10.1164/ajrccm-conference.2015.191.1_MeetingAbstracts.A4144) saw patients with sleep apnea take a daily dose of a GLP-1RA for four weeks. At the end of the experiment, 70% saw their apnea-hypopnea index (AHI), which is a measure of how many sleep apnea episodes you get per hour of sleep, reduced by 20 or so events an hour. There was no change in the control group who didn’t receive the drug. While promising, the study was small with only 27 participants. * **GLP-1RAs can reduce tongue fat:** A [2021 study](https://www.endocrine-abstracts.org/ea/0073/ea0073aep163) found semaglutide can reduce fat in the tongue, which may stop the tongue from blocking your airways at night and help those with obesity-related sleep apnea. But, once again, more research needs to be done. This study was small — only 25 participants this time — and it was done in obese women with polycystic ovary syndrome, so it’s not clear if the drug could have the same effect in those without the health condition. * **GLP-1RAs could be useful for mild sleep apnea alone, or severe sleep apnea with other treatments:** Another [2023 paper](https://onlinelibrary.wiley.com/doi/full/10.1111/resp.14545) states: “For some patients, particularly those with milder disease, weight loss with lifestyle measures and GLP-1 agonists may be the only treatment required.” It says for those with more severe sleep apnea, GLP-1RAs could be useful for those who can’t use devices like CPAP machines to manage sleep apnea. * **GLP-1RAs could be useful for those with multiple conditions:** A [2022 paper](https://pubmed.ncbi.nlm.nih.gov/36013401/) states that GLP-1RAs may help those with sleep apnea and other health issues (like obesity or type 2 diabetes) as the drug can help improve “obstructive sleep apnea-related apnea–hypopnea index (AHI), control diabetes without hypoglycemic risks, lower weight, blood pressure and lipids, and reduce subsequent risk of stroke and heart attack.” * **GLP-1RAs could lead to fewer drug interactions:** GLP-1RAs can help treat multiple conditions at the same time. Those suffering from sleep apnea often have comorbidities, including type 2 diabetes, hypertension (high blood pressure), stroke, and cardiovascular diseases. GLP-1RAs may help treat more than one of these health problems, meaning you don’t need to be on multiple medications, which comes with the risk of adverse drug interactions. * **GLP-1RAs have potential, but more research is needed:** A [2023 paper](https://academic.oup.com/sleep/article/46/10/zsad224/7260299) states medications like GLP-1RAs could become mainstays of sleep apnea treatment. It says these drugs could help those with severe sleep-disordered breathing, either alone or combined with other treatments. But it also says that more research is needed, including whether patients need to take these drugs indefinitely — as regaining weight is common when you stop taking the drug. One of the study authors also serves on a scientific advisory board for Novo Nordisk, the company that manufactures Ozempic. ### Some Researchers Say the Quality of Evidence for GLP-RAs for Sleep Apnea is Low That all being said, a [2024 review](https://www.mdpi.com/2226-4787/12/1/11) only found nine studies with, what the research called, low-quality evidence showing GLP-1RAs could improve sleep apnea. While some studies in the review showed GLP-1RAs improved daytime sleepiness, there were a few problems. For example, sleep apnea wasn’t diagnosed with polysomnography (a sleep study), so it’s unclear if it really improved. Daytime sleepiness was self-rated and studies weren’t blinded (participants knew if they were taking the drug or not). This could cause inaccuracies and introduce recall bias, when participants don’t fully remember how they felt. Plus, studies were small and had short follow-up periods. The review also states that while there’s some evidence GLP-1RAs could help sleep apnea alongside CPAP therapy, these studies have similar problems — they’re small and have short follow-up periods. So, once again, more research is needed. The review stated CPAP therapy may still be a more effective treatment for sleep apnea. It says CPAP machines are also more accessible, don’t require constant prescriptions (which come with the risk of drug shortages), and they don’t come with the gastrointestinal side effects that GLP1-RAs can cause. ### If It Does Help, You May Have to Take GLP-1 Receptor Agonists for Life While there’s early promise GLP-1 receptor agonists may help sleep apnea, there’s indication it may not be a short-term treatment. You may have to take the drug for life for it to be effective. A [study published in 2021](https://pubmed.ncbi.nlm.nih.gov/33755728/) looked at what happens when you stop taking semaglutide. Participants got a shot once a week for 20 weeks, then a portion of them were switched to a placebo, while the rest carried on having semaglutide injections for another 48 weeks. Lifestyle interventions (better diet and exercise) continued in both groups. Those who stopped the treatment gained weight, whereas those who continued taking semaglutide lost weight. So, if the drug helps your sleep apnea because you’ve lost weight, you may have to continuously take it to prevent regaining the weight and reversing any sleep apnea improvements. It’s worth noting, however, that other sleep apnea treatments, like CPAP machines and oral appliances, also require long-term use, while surgeries to lose weight or remove soft tissue from the back of the mouth, soft palate, or throat, for example, are permanent. ### The Final Verdict? GLP-1 receptor agonists, like Ozempic and Wegovy, may be able to help those with sleep apnea, especially those who are obese and need to lose weight to improve their symptoms. But before you rush off to get a prescription, there are a few more potential problems not highlighted by that [2024 review](https://www.mdpi.com/2226-4787/12/1/11): * More randomized clinical trials need to be done. Most studies look into a specific brand of drug, or a class of drug without mentioning the brand. This means, while there’s promise, we don’t know for sure if all incretin-based drugs could help sleep apnea. * The studies we do have are often small, don’t run for a long period of time, or are done on populations with other health conditions, so larger, longer, and more population-specific studies are needed. * Studies showing semaglutide can help with weight loss include a calorie-restricted diet and exercise as well as taking the drug. So it’s not clear whether the drug could help those who don’t need to lose weight or those who don’t stick to these lifestyle changes. It’s also not clear what the best [diet and exercise program](https://jamanetwork.com/journals/jama/article-abstract/2777025) is for those taking the drug. * More [research](https://jamanetwork.com/journals/jama/article-abstract/2777025) is needed to see whether people accept injectable treatments over oral medications. One problem with CPAP machines is that many people struggle to keep using them as they find them uncomfortable or annoying. A once-a-week injection sounds easier than sleeping with a CPAP machine nightly, but people respond differently to different types of treatment. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Treat Sleep Apnea? Treating sleep apnea usually requires combining multiple treatment options. Which ones are best for you will depend on how severe your condition is and whether you’re at risk of other problems like diabetes or heart disease. Treatments for sleep apnea include a continuous positive airway pressure (CPAP) machine, weight loss, oral appliances, exercise, and lowering your sleep debt. Speak with your doctor to find the best sleep apnea treatment for you. They may recommend Ozempic or another incretin-based drug. **We’ve covered** [**how to get rid of sleep apnea**](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) **in more detail here.** Here are some of the most proven sleep apnea treatments: ### 1\. Continuous Positive Airway Pressure (CPAP) Machines This machine pushes air into your airways as you sleep to help keep them open. Different types of CPAP machines are available, including a full-face mask and nasal-only mask. ### 2\. Weight Loss One [paper](https://www.sciencedirect.com/science/article/abs/pii/S1087079212000974) states that weight reduction is a “very effective treatment” for overweight patients with sleep apnea, and goes so far as to say that it should always be included in the treatment of the sleep disorder when sleep apnea is linked to excess weight. ### 3\. Oral Appliances These are specially fitted devices, similar to a retainer or mouth guard, that work by holding your tongue down or bringing your jaw forward to create more space in your airways. ### 4\. Exercise Exercise can not only help you lose weight and fall asleep, one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339801/) found it was associated with a reduced incidence of mild and moderate sleep-disordered breathing. Decreasing exercise, on the other hand, was associated with worsening AHI scores. Intense physical activity close to bedtime can keep you up, though. We’ve covered the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. The RISE app can tell you the exact time you should avoid working out to protect your much-needed sleep. *RISE users on iOS 1.202 and above can* [*set up their avoid late workouts reminder*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *here.* ### 5\. Lowering Your Sleep Debt Sleep debt is the measure of how much sleep you’ve missed out on recently. It’s compared to how much sleep you need, also known as your sleep need. One [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) found when participants only slept four hours a night for six nights they experienced more sleep apnea episodes. They also reported feeling more tired — unsurprisingly — and spent more time snoring during the night. The RISE app can tell you what your individual sleep need is and work out how much sleep debt you’re carrying. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found it ranged from five hours to 11 hours 30 minutes. But almost half needed eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need.](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) How much sleep RISE users need. You can pay back sleep debt by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid disrupting your circadian rhythm, or body clock. * **Improving your sleep hygiene:** Sleep hygiene can help you fall asleep faster and wake up less often during the night, helping you get more sleep in total. More on what to do soon. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The[RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## How to Get More Sleep When You Have Sleep Apnea? Get more sleep when you have sleep apnea by improving your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). This is the set of daily behaviors that can help you fall and stay asleep. If sleep apnea is already disrupting your sleep, you don’t want factors you can control (like when you drink coffee or eat dinner) to cause any further sleep disruption. Getting enough sleep can help you feel better day to day, boost your weight loss efforts, *and* avoid worsening sleep apnea. Here’s what to do: * **Get bright light first thing:** Morning light resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. Get at least 10 minutes of light as soon as possible after waking up. And make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light is great in the morning and daytime, but not so much at night as it suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). Dim the lights and put on blue-light blocking glasses 90 minutes before bed to stop this from happening. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, but you don’t have to give them up altogether. RISE can tell you when to avoid each one daily. If you’re taking semaglutide drugs, your appetite may be reduced and you may not be eating as many large meals. But you should still keep an eye on the times you’re eating and [avoid eating close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). * **Do a calming bedtime routine:** Whether you’re stressed about sleep apnea, weight loss, or just daily life, anxiety can keep you up long past bedtime. RISE users say stress and anxiety are their biggest challenges when it comes to sleep. Try doing a calming bedtime routine that involves relaxing activities like reading, listening to music, journaling, or doing yoga. RISE’s audio guides can walk you through [relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. ![](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Talk to a Doctor About Whether Ozempic is the Best Sleep Apnea Treatment For You Incretin-based drugs like Ozempic show promise as a sleep apnea treatment as they can help obese people lose significant amounts of weight, and weight loss has been shown to improve sleep apnea. But the science proving they work and that they’re safe for those with the sleep disorder is still underway. Speak to your healthcare provider if you have sleep apnea to find the best treatment options for you. This may include medication, sleeping with a CPAP machine, or lifestyle interventions like losing weight through diet and exercise. Keeping your sleep debt low can also reduce sleep apnea symptoms and improving your sleep hygiene can help you get the sleep and energy you need, whether you’re taking these drugs or not. The RISE app can work out how much sleep debt you have and track it as you work to pay it back. RISE can also guide you through 20+ sleep hygiene habits to help you fall and stay asleep each night, helping you make the most of the sleep you get with sleep apnea. Users say RISE helps them make the most of their sleep. “I’m sleeping better regardless of time asleep (we all know life happens) because it’ll give me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And the app works fast too — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Does Rybelsus Make You Tired? It May, Here’s Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-rybelsus-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Rybelsus Make You Tired? It May, Here’s Why Published 2024-01-30 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does Rybelsus Make You Tired? * Tiredness isn’t listed as a side effect of Rybelsus, but users have reported it online. * You may feel tired on Rybelsus because you’re eating fewer calories, have low blood sugar, or experiencing sleep loss because of side effects like anxiety and gastrointestinal issues. * The RISE app can help you feel less tired on Rybelsus by helping you lower your sleep debt, get in sync with your body clock, and improve your sleep hygiene. Rybelsus, a daily tablet manufactured by Novo Nordisk, can help adults with type 2 diabetes manage their blood glucose. It’s one brand name for semaglutide, the same active ingredient in the injectable diabetes and weight loss drugs Ozempic and Wegovy. Clinical trials didn’t find tiredness as a side effect, but there’s plenty of anecdotal evidence suggesting otherwise. Below, we’ll cover why Rybelsus can make you tired and how you can use the RISE app to boost your energy levels and get better sleep. **Heads-up:** Rybelsus was approved by the [Food and Drug Administration](https://www.fda.gov/news-events/press-announcements/fda-approves-first-oral-glp-1-treatment-type-2-diabetes) (FDA) in 2019, so it’s a relatively new drug. More research is needed into its side effects, especially as more people use the drug. ## Advice From a Sleep Doctor “From the studies we have so far, fatigue isn’t a common side effect of Rybelsus," says Dr. Chester Wu. "But some users report tiredness. We’re not sure why Rybelsus may cause tiredness, but it may be because you’re cutting calories or side effects like GI issues and anxiety are disrupting your sleep,” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Rybelsus Make You Tired? Rybelsus may make you feel tired. Tiredness isn’t listed as a side effect of Rybelsus, but common side effects like GI issues and anxiety may disrupt your sleep. Plus, users have reported that Rybelsus makes them tired. Fatigue wasn’t reported as a side effect in a handful of clinical trials, but the [FDA](https://www.accessdata.fda.gov/drugsatfda_docs/label/2019/213051s000lbl.pdf) states these trials were done under“widely varying conditions” and side effect rates “may not reflect the rates observed in practice.” In everyday life, there are many variables that could affect side effects, like medical conditions and medications. Plus, these trials were done on type 2 diabetics. It’s unclear whether Rybelsus can cause fatigue in other groups. For example, Rybelsus can be prescribed off-label for weight loss and obesity. And side effects need to be reported by 5% or more of users to be listed as common. Fatigue may affect a smaller percentage of users, but as use increases, this can still add up to a lot of people. Fatigue is a side effect of semaglutide drugs like Wegovy — [11% of Wegovy users](https://www.accessdata.fda.gov/drugsatfda_docs/label/2022/215256s005lbl.pdf)reported fatigue in trials. As more people use Rybelsus, there’s more anecdotal evidence that it can make you tired. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) published in *Brain Sciences* analyzed Reddit, Youtube, and TikTok posts about the side effects of glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists), a class of medication Rybelsus belongs to. Users mentioned sleep-related issues the most, including insomnia, anxiety, depression, and general mental health issues. Rybelsus can also cause side effects that may disrupt your sleep — like GI issues and anxiety. **Heads-up:** Did you know there’s a difference between feeling tired and feeling sleepy? Tiredness is when you feel fatigued — like after a workout — but you may not be able to fall asleep. Sleepiness is when you could fall asleep if you tried. Rybelsus may make you both tired and sleepy. If you’re comparing weight loss and diabetes medications, know that some others can make you tired, too. We’ve covered other GLP-1 receptor agonists (active ingredient: semaglutide): * [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) * [Wegovy](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) And drugs that are dual-acting GLP-1 receptor agonists and glucose-dependent insulinotropic polypeptides (GIP) receptor agonists (active ingredient: tirzepatide): * [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) * [Mounjaro](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why Does Rybelsus Make You Tired? More research is needed to know why Rybelus makes you tired. It could be due to eating fewer calories, low blood sugar, changes in dopamine or exercise, or side effects like GI issues, anxiety, and increased heart rate causing sleep loss. Here’s what we mean: * **Eating fewer calories:** Rybelsus decreases your appetite. As you eat fewer calories, your body has less fuel and you can feel fatigued. You might feel it more if you’re not used to being in a caloric deficit. * **Hypoglycemia (low blood sugar):** Rybelsus can increase your risk of hypoglycemia if you take it with sulfonylurea or insulin. Hypoglycemia can cause drowsiness, [mood changes](https://www.mdpi.com/2076-3425/13/11/1503), fast heartbeat, feeling weak and shaky, anxiety, and [restless sleep](https://www.risescience.com/blog/restless-sleep.md). If you get nocturnal hypoglycemia (low blood sugar at night) you can [wake up tired](https://www.risescience.com/blog/waking-up-tired.md). * **Changes in exercise:** You may exercise more on Rybelsus (which is usually recommended), but doing so in a caloric deficit can cause fatigue. Or you may exercise less on Rybelsus if fatigue and GI issues get in the way. A lack of exercise can cause sleep problems and sluggishness. * **Changes in dopamine:** More research is needed, but some [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) suggests GLP-1 receptor agonists could affect dopamine, the neurotransmitter involved in mood and motivation. You may feel low and unmotivated, which can affect your energy levels and sleep. For example, a lower mood is linked to [lower alertness](https://www.nature.com/articles/s41467-022-34503-2). * **GI side effects:** The most common side effects of Rybelsus include GI issues like nausea, abdominal pain, and constipation. These problems can keep you up at night. Plus, vomiting and diarrhea can cause dehydration, which can lead to fatigue. * **Anxiety:** Anxiety isn’t listed as a side effect of Rybelsus, but some users have reported increased anxiety and even claustrophobia and paranoia at night. Plus, [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) found reports of semaglutide (the active ingredient in Rybelsus) triggering depression and suicidal thoughts. Even if you don’t experience mental health changes, you might feel stressed about taking a new medication, drug interactions, or dealing with GI issues. This can make it harder to sleep, and sleeplessness can worsen mental health problems. You’re not alone if so: RISE users say stress and anxiety are their biggest challenges when it comes to sleep. * **Increased heart rate:** Rybelsus can cause an increase in heart rate of one to three beats per minute. But Dr. Peter Attia, a renowned physician and longevity expert, says his practice has seen adults on semaglutide with an increase in overnight heart rate of [eight to 10 beats per minute](https://peterattiamd.com/is-a-recent-clinical-trial-enough-to-support-the-use-of-semaglutide-in-treating-adolescent-obesity/). This may impact your sleep, but more research is needed. Rybelsus may not be to blame. Sleep debt and circadian misalignment are common causes of tiredness. More on how to fix these soon. ## Does Rybelsus Affect Sleep? Rybelsus can affect sleep by causing side effects like GI issues and anxiety. You may also change your lifestyle on Rybelsus, which can impact your sleep, both positively and negatively. For example, eating healthier, smaller meals may help you drift off, but eating fewer calories may cause hunger pangs, which can wake you up at night. ### Does Rybelsus Cause Insomnia? Rybelsus may cause insomnia. Some users have reported insomnia when they first start the drug, and a [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) found social media reports of semaglutide drugs improving insomnia for some, but worsening it for others. Rybelsus can cause sleep problems that look like insomnia. But it’s not clear whether these problems can be classified as clinical insomnia. The [International Classification of Sleep Disorders](https://aasm.org/clinical-resources/international-classification-sleep-disorders/) (ICSD-3) defines insomnia as having: * Trouble falling asleep or staying asleep, or waking up too early * Trouble sleeping despite having the opportunity to sleep * Daytime distress or impairment from sleep problems * Sleep issues that are not better explained by another sleep disorder or health condition If you have these sleep problems at least three nights a week for at least three months, it could be a sign of insomnia. If you have them for one to three months, it could be a sign of episodic insomnia. Get medical advice if you think you have insomnia. You may need different, or additional, treatments compared to other Rybelsus sleep problems. ### Does Rybelsus Improve Sleep? Rybelsus may improve sleep, if not right away, then over time. It can help type 2 diabetics get lower blood sugar levels and lose weight. Both diabetes and being overweight are linked to [sleep disturbances](https://www.sciencedirect.com/science/article/pii/S0168822710003888) and sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). We’ve covered more on whether [Ozempic can potentially help sleep apnea](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) here. Losing weight also lowers your odds of conditions like high blood pressure and heart disease — which have been linked to [sleep disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9815923/) like insomnia. You may also make lifestyle changes on Rybelsus that improve your sleep, like eating healthier and exercising. And Rybelsus may even reduce your cravings for alcohol and cigarettes, and cutting down on these can also improve your sleep. And the [2023 research](https://www.mdpi.com/2076-3425/13/11/1503) we mentioned earlier found reports of insomnia, anxiety, and depression *improving* for some people taking GLP-1 receptor agonists. **Learn how your** [**sleep affects weight loss**](https://www.risescience.com/blog/sleep-and-weight-loss.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Long Does Rybelsus Fatigue Last? It’s unclear how long Rybelsus fatigue lasts. Some users have reported trouble sleeping in the first week or so of taking Rybelsus, with their sleep problems improving after that. In clinical trials, GI issues, like nausea and diarrhea, happened when the dose of Rybelsus increased. You may stay on your starting dose of Rybelsus for 30 days before increasing to a higher dose. Side effects may get better as your body gets used to the drug, but it’s not clear how quickly your body adapts to a higher dose. More long-term studies are needed. ## What Are the Side Effects of Rybelsus? Side effects of Rybelsus include: * Nausea * Abdominal pain * Diarrhea * Decreased appetite * Vomiting * Constipation Other possible side effects include bloating, burping, and flatulence, as well as more serious side effects like pancreatitis (inflammation of the pancreas), serious allergic reactions, kidney problems, diabetic retinopathy (which can cause vision loss), gallbladder problems, and kidney failure. Animal studies found an increased risk of thyroid tumors and a type of thyroid cancer called medullary thyroid carcinoma (MTC). Look out for symptoms of thyroid cancer and tumors such as hoarseness, shortness of breath, trouble breathing, and trouble swallowing. Seek medical attention if you experience serious or life-threatening side effects. ## How to Improve Rybelsus Fatigue? You can improve Rybelsus fatigue by lowering your sleep debt, getting in sync with your circadian rhythm, improving your sleep hygiene, managing GI issues and anxiety, eating a balanced diet, and getting some exercise. Here’s what to do: * **Lower your sleep debt:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. The higher this number, the more tired you’ll feel — both on and off Rybelsus. Take afternoon naps, head to bed a little earlier, or [sleep in a little later](https://www.risescience.com/blog/sleeping-in.md) to pay back sleep debt. RISE works out how much sleep debt you have and helps you chip away at it. * **Get in sync with your circadian rhythm:** Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. Getting in sync can boost your energy. Do this by keeping a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) and eating your meals at roughly the same times. Check RISE for a daily prediction of your circadian rhythm to see when your body wants to wake up and go to sleep. * **Improve your sleep hygiene:** Sleep hygiene is the set of daily behaviors that help you fall faster and wake up less often. It’s even more important to have good sleep hygiene if Rybelsus is disrupting your nights. Follow RISE’s 20+ sleep hygiene habit reminders, personalized to your circadian rhythm. For example, you’ll find out when to have your final coffee each day and when you should be putting on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md). * **Manage GI issues:** Eat bland foods like rice or crackers, avoid anything fried or fatty, and try smaller, more frequent meals. Stay hydrated and try sleeping on your left if you have heartburn. [Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) suggests left-side sleeping may reduce acid reflux. We’ve covered how to sleep with [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) and [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) here. * **Manage anxiety:** A relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) can help you unwind and drift off. Try meditating, journaling, or doing breathing exercises. RISE has some guided relaxation exercises to help. Learn [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Eat a balanced diet:** Make sure you’re eating nutrient-dense foods, even if you have a loss of appetite. Fruits, veggies, fiber, complex carbs, and plenty of protein can help fuel your body. Learn which [foods give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. * **Get some exercise:** Even if fatigue or GI issues are leaving you drained, try to get some physical activity to improve your mood, energy, and sleep. [It doesn’t take much to make a difference. Research](https://psycnet.apa.org/buy/1987-14916-001) shows a 10-minute walk can increase your energy more than a sugary snack. * **Talk to a healthcare professional:** Your prescribing healthcare provider may suggest changes to any prescription drugs or over-the-counter supplements you take. They may also recommend treatment options for GI issues. Medication guides usually advise you to take Rybelsus first thing on an empty stomach, but a doctor may suggest taking it at a different time of day ([drug timing](https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot.md) can make a difference). **We’ve covered more** [**ways to stop feeling tired**](https://www.risescience.com/blog/how-to-stop-feeling-tired.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE tells you when to do 20+ sleep hygiene behaviors. **Expert tip:** Find out how much sleep you need and aim for this number each night. This is the best way to get more energy in the long run. RISE works out how much sleep you individually need — it varies more than you think. When we looked at how much sleep 1.95 million RISE users aged 24 and over needed, we found it ranged from [five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## Get More Energy on Rybelsus Tiredness isn’t a listed side effect of Rybelsus, but users have reported it online. Rybelsus may disrupt your sleep through other side effects like GI issues and anxiety. There are some steps you can take to feel less tired on Rybelsus. Use the RISE app to lower your sleep debt, sync up with your circadian rhythm, and fall asleep faster and wake up less often with bullet-proof sleep hygiene. RISE users notice a big difference in how they feel. “This app has been life-changing. I’ve always been irresponsible with sleep but I wanted to see some change...The difference I feel in terms of energy is night and day.” [Read the review](https://appfollow.io/app/564260/review/342206720?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it can happen fast — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md)[Blog ![](/assets/65a47b04e240e79dfd9ced83_does-zepbound-make-you-tired-n_result.avif) Natural Energy #### Does Zepbound Make You Tired? Yes, Sleep Doctor Explains Why 11 MINS](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) --- title: Does Wegovy Make You Tired? It Could, Sleep MD Explains How published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-wegovy-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Wegovy Make You Tired? It Could, Sleep MD Explains How Published 2024-01-19 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does Wegovy Make You Tired? * Wegovy can make you tired. Fatigue is listed as a common side effect and the drug can cause sleep loss. * More research is needed to know why Wegovy makes you feel tired. It could be down to your body having less fuel as you cut calories, low blood sugar, or anxiety and gastrointestinal issues causing sleep loss. * Feel less tired on Wegovy by catching up on lost sleep, syncing up with your body clock, and improving your sleep hygiene. The RISE app can guide you through each of these steps to boost your energy levels. Wegovy is one brand name for the drug semaglutide. It’s a higher-dose version of the diabetes medication Ozempic. Wegovy is FDA-approved to help overweight and obese adults shed the pounds, but it can also leave you feeling tired and drained. Below, we’ll cover how Wegovy makes you tired and how you can use the RISE app to get more energy. **Heads-up:** Wegovy is still a relatively new drug. More research is needed into the side effects. As more people use the drug, more reports of Wegovy causing tiredness and sleep problems are emerging. ## Advice From a Sleep Doctor “Based on the studies we have so far, Wegovy can cause fatigue. This fatigue may get better as your body gets used to the drug, but more research is needed,” says Dr. Chester Wu. “It’s not clear why Wegovy causes fatigue, but it may be because you’re eating fewer calories or experiencing low blood sugar. You can also experience sleep loss from other side effects, like GI issues and anxiety.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Wegovy Make You Feel Tired? Wegovy can make you feel tired. Fatigue is listed as a common side effect of the drug, affecting [11% of people](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/215256s007lbl.pdf) in clinical trials. Wegovy may also disrupt your sleep. This number doesn’t tell the whole story, however. Trials were done on adults with obesity or those who were overweight, so it’s unclear how the drug affects other groups. And it’s not clear whether fatigue was fleeting, ongoing, or compared to how fatigued people felt before taking Wegovy. And this is just from a handful of clinical trials reported by the Food and Drug Administration (FDA). The FDA states these trials are conducted under “widely varying conditions” and, therefore, rates of side effects “may not reflect the rates observed in practice.” In practice, there are many variables that could affect side effects, including health conditions and drug interactions. Beyond clinical research, as more people use the drug, there’s more anecdotal evidence that Wegovy can make you feel tired and cause sleep problems. For example, a [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) published in *Brain Sciences* analyzed Reddit, Youtube, and TikTok posts about the side effects of glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists), the class of medication Wegovy belongs to. Users reported sleep-related issues most frequently, including insomnia, anxiety, depression, and general mental health issues, which can affect sleep and energy levels. These findings come from social media, however, not controlled studies, so more research is needed. **Heads-up:** Despite often being used interchangeably, feeling tired and feeling sleepy aren't the same thing. Tiredness is when you feel fatigued, but you might not be able to sleep. Sleepiness is when you could physically fall asleep if you tried. Wegovy can make you feel both tired and sleepy. We’ve covered whether GLP-1 receptor agonists (active ingredient: semaglutide) make you tired including: * [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) * [Rybelsus](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md) And we’ve covered drugs that are dual-acting GLP-1 receptor agonists and glucose-dependent insulinotropic polypeptides (GIP) receptor agonists (active ingredient: tirzepatide): * [Mounjaro](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md) * [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why Do You Feel Tired Taking Wegovy? More research is needed to find out why taking Wegovy makes you tired. It may be due to eating fewer calories, low blood sugar levels, GI issues and anxiety causing sleep loss, or changes in dopamine levels. Here’s more on how Wegovy can make you tired: * **Eating fewer calories:** Wegovy suppresses your appetite, so you may cut your calorie intake. You may feel fatigued as your body has less fuel, especially if you’re not used to being in a caloric deficit. * **Hypoglycemia (low blood sugar)**: Wegovy lowers your blood sugar and can cause hypoglycemia. You’ll be more at risk if you take drugs like insulin secretagogue or insulin alongside Wegovy. Hypoglycemia can cause drowsiness, shakiness, [mood issues](https://www.mdpi.com/2076-3425/13/11/1503), feeling weak, and [restless sleep](https://www.risescience.com/blog/restless-sleep.md). Nocturnal hypoglycemia (low blood sugar overnight), can cause you to [wake up tired](https://www.risescience.com/blog/waking-up-tired.md). * **GI issues:** Nausea, diarrhea, vomiting, and [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) are common side effects of Wegovy, which can keep you up at night. Diarrhea and vomiting can also cause dehydration, which causes fatigue. And just dealing with GI issues during the day can leave you feeling drained. * **Anxiety and mental health issues:** Anxiety is a side effect of Wegovy, and you may feel stressed about taking a new drug, GI or hair loss side effects, or changes your eating habits or resting heart rate (and anxiety can spike your heart rate further). But stress and anxiety can make it harder to get enough sleep. In fact, RISE users say stress and anxiety are their biggest challenges when it comes to sleep. Plus,Wegovy may trigger depression or suicidal thoughts. All of these mental health issues can cause sleeplessness, and sleeplessness can make them worse. * **Changes in dopamine:** Dopamine is the neurotransmitter involved in mood and motivation. According to [2023 research](https://www.mdpi.com/2076-3425/13/11/1503), GLP-1 receptor agonists may change your dopamine levels. This may leave you feeling low and unmotivated, and a lower mood is linked to feeling [less alert](https://www.nature.com/articles/s41467-022-34503-2). * **Changes in exercise:** You’re encouraged to exercise to aid weight loss while on Wegovy, but upping your exercise while cutting your calories can leave you feeling drained. On the other hand, you may stop exercising if GI issues, depression, or fatigue hit, and this can leave you feeling lethargic and cause trouble sleeping. * **Increases in resting heart rate overnight, maybe:** Wegovy can cause an [increase in resting heart rate](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/215256s007lbl.pdf). Dr. Peter Attia, a renowned physician and longevity expert, says his practice has seen adults on semaglutide experiencing an increase of [eight to 10 beats per minute](https://peterattiamd.com/is-a-recent-clinical-trial-enough-to-support-the-use-of-semaglutide-in-treating-adolescent-obesity/) in their overnight heart rate. It’s unclear how this increased heart rate from Wegovy could affect your sleep exactly, but the complex interaction between heart rate, autonomic nervous system activity, and sleep means this is an area where more research is needed. You may also feel tired due to the common culprits of high sleep debt and circadian misalignment, which can tank your energy whether you’re on Wegovy or not. We cover how to fix those soon. ## Does Wegovy Affect Sleep? Wegovy may affect sleep by causing GI issues, anxiety, and depression, which can make it harder to sleep. You may also change your daily habits, which can affect your sleep. For example, you might exercise less, which can make it harder to drift off, or eat less, which can cause nighttime hunger pangs. ### Can Wegovy Cause Insomnia? Wegovy may cause insomnia. [Research from 2023](https://www.mdpi.com/2076-3425/13/11/1503) found reports of GLP-1 receptor agonists causing insomnia in some, but improving insomnia in others. Wegovy may also cause anxiety and depression, which are linked to insomnia. Wegovy may cause sleep problems that look like insomnia. It’s not clear whether reports of insomnia can be classified as clinical insomnia, however. The [International Classification of Sleep Disorders](https://aasm.org/clinical-resources/international-classification-sleep-disorders/) (ICSD-3) defines insomnia as having: * Difficulty falling asleep or staying asleep, or waking up too early * Difficulty sleeping despite having the opportunity to sleep * Daytime impairment or distress from sleep problems * Sleep problems that are not better explained by another sleep disorder or medical condition Having these sleep problems at least three nights a week for at least three months could be a sign of insomnia. If you have them for one to three months, this could be a sign of episodic insomnia. Speak to a healthcare provider if you think you have insomnia. You may need different, or additional, treatments compared to other Wegovy sleep problems. ### Can Wegovy Improve Sleep? Wegovy may improve sleep in the short or long term. Wegovy can help overweight and obese adults lose significant amounts of weight, and losing weight can improve sleep problems, like [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md), and lower your odds of health conditions, like high blood pressure and type 2 diabetes, which are linked to sleep disorders like insomnia. Semaglutide may be a potentially promising treatment for sleep apnea. We’ve covered more on [Ozempic and Wegovy for sleep apnea](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) here. The [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) we mentioned earlier found social media posts reporting improvements in insomnia, anxiety, and depression from GLP-1 receptor agonists for some users. And you’re encouraged to improve your diet and exercise on Wegovy, so these changes can help improve your sleep, too. You may naturally eat smaller meals or less fatty foods, which is also good news for sleep. Wegovy may even reduce your cravings for alcohol and cigarettes, and cutting down on these can also improve your sleep. **We’ve covered more on the link between** [**sleep and weight loss**](https://www.risescience.com/blog/sleep-and-weight-loss.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Long Does Wegovy Fatigue Last? More research is needed to know how long Wegovy fatigue lasts. Fatigue, and side effects causing sleep loss, may go away as your body gets used to the drug. The exact duration can vary, however. A [2022 study](https://jamanetwork.com/journals/jama/article-abstract/2777025#note-JOI210014-) found vomiting can last two days, whereas constipation can last 27 days. Your [dose of Wegovy](https://www.wegovy.com/taking-wegovy/dosing-schedule.html) will gradually increase — usually once a month until your fourth or fifth month when you’re kept on a consistent dose. It may take a while for your body to adapt to the higher maintenance dose, so it’s unclear how long fatigue will last. More long-term studies on Wegovy are needed. ## What Are the Common Side Effects of Wegovy? The most common side effects of Wegovy include: * Nausea * Diarrhea * Vomiting * Constipation * Abdominal pain * Headache * Indigestion * Dizziness * Bloating * Burping * Flatulence * Hair loss * Gastritis (inflammation of the stomach lining) * Gastroenteritis (inflammation of the digestive system) * Gastroesophageal reflux disease Many of these potential side effects can cause anxiety and sleep loss. An increase in resting heart rate is another relatively common [side effect](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/215256s007lbl.pdf). The mean increase in clinical trials (at any visit) was one to four beats per minute, but 26% experienced an increase of 20 beats per minute or more. More rare side effects include an allergic reaction, pancreatitis (inflammation of the pancreas), gallbladder problems like gallstones, kidney failure, and an increased risk of thyroid cancer and thyroid tumors. Seek medical attention if you’re experiencing serious side effects. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Improve Wegovy Fatigue? You can improve Wegovy fatigue by lowering your sleep debt, syncing up with your circadian rhythm, improving your sleep hygiene, managing GI issues, reducing anxiety, eating healthfully, and getting some exercise. Here’s what to do: * **Lower sleep debt:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. The more you have, the more tired you’ll feel — whether you taking Wegovy or not. Pay sleep debt back with short afternoon naps, early nights, or short lay-ins. Check RISE to see how much sleep debt you have, and learn [how to catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) here. * **Get in sync with your circadian rhythm:** Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. Get in sync — by keeping a regular sleep and meal schedule — to boost your energy. Check RISE for a daily prediction of your circadian rhythm and time your sleep to match. * **Improve your sleep hygiene:** Sleep hygiene is the set of daily habits that help you fall and stay asleep. RISE tells you the best time to do 20+ habits according to your own circadian rhythm. This includes everything from when to stop drinking coffee to when to wear[blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md). * **Manage GI issues:** Eat bland foods, like toast and rice, and smaller, more frequent meals. Avoid spicy or fried foods, and stay hydrated. [Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) suggests sleeping on your left side may reduce acid reflux. We’ve got more advice on sleeping with[acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) and[stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) here. * **Reduce anxiety:** Try exercising during the day, and meditating, journaling, and doing some breathing exercises or relaxation techniques to unwind before bed. We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Eat a balanced diet:** Even if you’re naturally eating less, make sure you’re still eating a balanced diet with enough protein and fiber to keep energy levels high. Learn which [foods give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. * **Get some exercise:** Exercise can help keep anxiety in check, boost daytime energy levels, and improve your sleep at night. If fatigue is making it hard to work out, try a gentle walk or at-home yoga video. * **Talk to your healthcare provider:** Your prescribing doctor may recommend changes to any prescription drugs or over-the-counter supplements you take, or suggest taking Wegovy at a different time of day. The study of chronopharmacology has found drugs can work better when taken at different times of day, like the [flu shot](https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot.md), for example. **We’ve covered more** [**ways to stop feeling tired**](https://www.risescience.com/blog/how-to-stop-feeling-tired.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through 20+ sleep hygiene habits. One key way to stop feeling tired is to make sure you’re getting enough sleep. Enough sleep looks different for everyone — and it varies quite a bit. When we looked at how much sleep 1.95 million RISE users aged 24 and up needed, we found it ranged from five hours to 11 hours 30 minutes. RISE can work out how much sleep you individually need. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## Feel Less Tired on Wegovy Fatigue is a common side effect of Wegovy, and the drug may cause sleep problems. Feel less tired while on the drug by keeping your sleep debt low, living in sync with your circadian rhythm, and maintaining good sleep hygiene. To make those steps easier, RISE works out and tracks your sleep debt, predicts the timing of your circadian rhythm, and sends you personalized reminders for 20+ sleep hygiene habits. Users say these habit reminders improve their days, even if they can’t get a full night’s sleep: “I’m sleeping better regardless of time asleep (we all know life happens) because RISE gives me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it doesn’t take long to feel the difference — 80% of RISE users have more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a47b04e240e79dfd9ced83_does-zepbound-make-you-tired-n_result.avif) Natural Energy #### Does Zepbound Make You Tired? Yes, Sleep Doctor Explains Why 11 MINS](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) --- title: Does Zepbound Make You Tired? Yes, Sleep Doctor Explains Why published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/does-zepbound-make-you-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Zepbound Make You Tired? Yes, Sleep Doctor Explains Why Published 2024-01-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Does Zepbound Make You Tired? * Zepbound can make you tired. Fatigue is listed as a common side effect, affecting 5% or more of users. This may be due to eating fewer calories. * Zepbound can also cause low blood sugar, GI issues, and anxiety, which can cause sleep problems and tiredness. * To feel less tired while taking Zepbound, use the RISE app to lower your sleep debt, get in sync with your body clock, and improve your sleep hygiene. These steps can help you get a better night’s sleep and feel more energy each day. Zepbound — one brand name for the drug tirzepatide — can help overweight and obese adults lose weight. But alongside weight loss, it can cause fatigue, and users report feeling drowsy and lethargic on the drug. Below, we’ll dive into why Zepbound can make you feel tired and how you can use the RISE app to get better sleep and more energy — both when you’re on and off the drug. **Heads-up:** Zepbound was [FDA-approved](https://www.fda.gov/news-events/press-announcements/fda-approves-new-medication-chronic-weight-management) in November 2023 for weight loss and chronic weight management in adults with at least one weight-related health condition, like high cholesterol, obstructive [sleep apnea](https://jamanetwork.com/journals/jama/article-abstract/2812190), cardiovascular disease, or type 2 diabetes. It’s a very new drug, and more research is needed into the side effects. As more people use the drug, there’s more anecdotal evidence suggesting that Zepbound fatigue may be more widespread than understood from studies, and it may even cause insomnia. ## Advice From a Sleep Doctor "From what we know from the manufacturer so far, fatigue is a common side effect of Zepbound. We know a lot less as to why, but you might feel tired as you’re cutting your calories and exercising more while on the drug, and other side effects like nausea or diarrhea can make it hard to get enough sleep,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Can Zepbound Make You Feel Tired? Zepbound can make you feel tired. The [FDA](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/217806s000lbl.pdf) lists fatigue as a common side effect of Zepbound, affecting 5% or more of users. The drug may also disrupt your sleep. The higher the dose of Zepbound you take, the more likely you are to feel tired. In placebo-controlled clinical trials, the drug caused fatigue in 5% of those taking 5 mg of Zepbound, 6% of those taking 10 mg, and 7% of those taking 15 mg, the highest dose. Fatigue is defined here as including feelings of weakness, lethargy, and malaise. It’s not clear whether fatigue is ongoing, fleeting, or compared to pre-Zepbound fatigue levels. Beyond fatigue, users are reporting sleep problems. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) published in *Brain Sciences* analyzed Reddit, Youtube, and TikTok posts about the side effects of GLP-1 receptor agonists and GLP-1/GIP receptor agonists. In the study, users mentioned sleep-related issues the most, including insomnia, anxiety, depression, and general mental health issues. Online, users have also reported side effects like dizziness, irritability, and feeling weak and panicky on Zepbound, which can add to feeling drained. Zepbound can also cause side effects like gastrointestinal issues and anxiety that make it hard to get enough sleep. **Heads-up:** Believe it or not, there’s a difference between feeling tired and feeling sleepy. Tiredness is when you feel fatigued, but you might not be able to fall asleep. Sleepiness is when your eyelids are drooping and you could fall asleep if you tried. Zepbound may make you feel both tired and sleepy. Other diabetes and weight loss drugs can make you tired, too. We’ve covered GLP-1 receptor agonists and GLP-1/GIP receptor agonists in more detail: * [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) * [Wegovy](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) * [Rybelsus](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md) * [Mounjaro](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md) **Because this gets confusing:** Tirzepetide — the active ingredient in the drugs Mounjaro and Zepbound — is a dual-acting glucagon-like peptide-1 receptor agonist (GLP-1 receptor agonist) and a glucose-dependent insulinotropic polypeptide (GIP) receptor agonist, or GLP-1/GIP receptor agonist. Semaglutide — the active ingredient in Ozempic, Wegovy, and Rybelsus — is only a GLP-1 receptor agonist. More research is needed on how both could make you tired. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why Does Zepbound Make You Tired? More research is needed to know why Zepbound makes you tired. It may be down to eating fewer calories, low blood sugar, changes in dopamine levels or exercise, or side effects like GI issues, anxiety, and depression causing sleep loss. Here’s more on why Zepbound could make you tired and sleepy: * **Eating fewer calories:** Zepbound reduces your appetite, helping you eat a reduced-calorie diet to aid weight loss. You may feel tired as your body has less fuel. This may feel worse if you’re not used to being in a caloric deficit or you’ve started exercising more on fewer calories, which is usually recommended. * **GI issues causing sleep loss:** Zepbound can cause GI issues like nausea, diarrhea, vomiting, [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md), and heartburn, all of which can easily keep you up at night. Plus, vomiting and diarrhea can cause dehydration, which can lead to fatigue. * **Anxiety and depression causing sleep loss:** You might feel anxious about taking Zepbound for the first time, changing your eating habits, or from GI issues and struggle to fall asleep as a result. RISE users say stress and anxiety are the biggest factors disrupting their sleep. Zepbound can also cause [depression](https://www.zepbound.lilly.com/) or thoughts of suicide, which can lead to sleep problems. And sleep loss can make these mental health problems worse. * **Hypoglycemia (low blood sugar):** Zepbound can cause hypoglycemia when used with drugs like sulfonylurea or insulin. Symptoms of hypoglycemia include drowsiness, [mood issues](https://www.mdpi.com/2076-3425/13/11/1503), feeling tired and weak, and restless sleep. If you experience nocturnal hypoglycemia (low blood sugar overnight), you may [wake up tired](https://www.risescience.com/blog/waking-up-tired.md). * **Doing less exercise:** If you’re tired or dealing with GI distress, you might exercise less than usual or skip workouts altogether. This can make it harder to fall asleep at night and being sedentary all day can leave you feeling sluggish. * **Changes in dopamine making you feel low:** The neurotransmitter dopamine is linked to mood and motivation. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) suggests GLP-1 receptor agonists may change your dopamine levels. This may leave you feeling low and unmotivated, which can affect your sleep and energy. More research is needed to know if GLP-1/GIP receptor agonists, like Zepbound and Mounjaro, affect dopamine. You may also feel tired due to the common culprits of high sleep debt and circadian misalignment, which can tank your energy whether you’re on Zepbound or not. We cover how to fix those soon. **Heads-up:** As a dual-acting receptor agonist, Zepboundmay help people lose more weight than drugs like Ozempic and Wegovy, as it targets multiple pathways involved in glucose regulation and weight management, compared to single-acting receptor agonists like Ozempic. But this may mean it comes with more fatigue and other side effects. More research is needed into all of these weight loss and diabetes medications. ## Does Zepbound Affect Sleep? Zepbound may affect sleep by causing side effects like nausea, vomiting, diarrhea, anxiety, and depression — all of which can make it harder to sleep. You may also change your eating and exercise habits while on Zepbound, which can affect your sleep. For example, skipping workouts may make it harder to drift off and hunger pangs from cutting calories may wake you up at night. ### Does Zepbound Cause Insomnia? It’s unclear whether Zepbound can cause insomnia. [Research from 2023](https://www.mdpi.com/2076-3425/13/11/1503) found social media reports of GLP-1 receptor agonists worsening insomnia in some, but improving it in others. It’s not clear whether this is clinical insomnia, however. According to the third edition of the [International Classification of Sleep Disorders](https://aasm.org/clinical-resources/international-classification-sleep-disorders/) (ICSD-3), insomnia is when you have: * Difficulty falling asleep, staying asleep, or you wake up too early * Difficulty sleeping despite having the opportunity to sleep * Daytime impairment or distress from sleep problems * Sleep problems that are not better explained by another sleep disorder or medical condition Having these sleep problems at least three nights a week for at least three months could be a sign of insomnia. Having them for one to three months could be a sign of episodic insomnia. Zepbound may cause sleep problems that look a lot like insomnia, but they may not be clinical insomnia. If you have these symptoms, you may need different or additional treatments for insomnia compared to the sleep problems Zepbound can cause. Seek medical advice if you think you have insomnia. ### Can Zepbound Improve Sleep? Zepbound may improve your sleep, if not at first, then over time. The drug can help you lose weight, and losing weight can reduce your odds of [snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) and sleep apnea. Having a healthy body weight also lowers your odds of health conditions like type 2 diabetes, high blood pressure, and heart disease — which have been linked to [sleep disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9815923/) like insomnia. While on Zepbound, you’re encouraged to make healthy diet and exercise changes, and these can improve your sleep. And weight reduction can give you more energy to exercise, creating a virtuous circle. Zepbound may even reduce your cravings for alcohol and cigarettes, and cutting down on these can also improve your sleep. There’s also some evidence that GLP-1 receptor agonists may improve sleep apnea. We’ve covered more on whether [Ozempic can potentially help sleep apnea](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) here. A [2023 study](https://www.mdpi.com/2076-3425/13/11/1503) found anecdotal reports of tirzepatide helping some users wake up feeling refreshed and rested. GLP-1 receptor agonist weight loss medications were reported to improve insomnia, anxiety, and depression, too. **You can learn more about** [**sleep and weight loss**](https://www.risescience.com/blog/sleep-and-weight-loss.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Long Does Zepbound Fatigue Last? More research is needed to find out how long Zepbound fatigue lasts. Fatigue may go away as your body gets used to the medication. It also depends on what’s causing your fatigue. For example, GI side effects can happen when your dose of Zepbound increases and they should get better as your body adjusts. Zepbound is a new weight loss drug, so long-term studies on fatigue are needed. ## What Are the Side Effects of Zepbound? The side effects of Zepbound include: * Fatigue * Nausea * Diarrhea * Vomiting * Constipation * Abdominal pain * Burping * Indigestion * Injection site reactions * Allergic reactions * Hair loss * Gastroesophageal reflux disease Most of these side effects can contribute to feeling tired or having sleep problems. These side effects are reported in [5% or more](https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/217806s000lbl.pdf) of people on Zepbound. More serious side effects include pancreatitis (inflammation of the pancreas), gallbladder disease, diabetic retinopathy complications (which can cause vision loss) in those with type 2 diabetes, and thyroid cancer and tumors. ## How to Improve Zepbound Fatigue? You can improve Zepbound fatigue by lowering your sleep debt, getting in sync with your circadian rhythm, improving your sleep hygiene, managing GI issues, reducing anxiety, eating a balanced diet, and getting some exercise. Here’s what to do: * **Lower sleep debt:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. The more sleep debt you have, the more tired you’ll feel — whether you’re on Zepbound or not. Take short afternoon naps, head to bed a little earlier, or sleep in a little later to catch up on any lost sleep. RISE works out how much sleep debt you have and keeps track as you pay it back. * **Get in sync with your circadian rhythm:** Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. Get in sync to feel more energy. You can do this by keeping a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), even on weekends, and eating your meals at regular times. Check RISE for a prediction of your circadian rhythm each day to see when your body wants to wake up and go to sleep. * **Improve your sleep hygiene:** These are the daily habits that help you fall and stay asleep. Use RISE’s personalized reminders for 20+ habits, including when to stop drinking coffee and when to get and avoid bright light. * **Manage GI issues:** Try eating bland foods, like toast or rice, and smaller, more frequent meals. Avoid anything too fried and fatty, and stay hydrated. [Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) suggests sleeping on your left side may help with acid reflux. We’ve shared more tips on sleeping with [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) and [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) here. * **Reduce anxiety:** During the day, exercise can help keep anxiety in check. Before bed, take plenty of time to unwind and try RISE’s breathing exercises and relaxation techniques. We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. * **Eat a balanced diet:** Make sure your reduced food intake still includes enough protein and fiber, and make healthy choices to keep energy high. Learn which [foods give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. * **Get some exercise:** Physical activity can boost your energy and mood, and help you drift off at night. If fatigue or GI issues are making it hard to do a full workout, try a short walk or gentle yoga session instead. * **Talk to a healthcare professional:** A healthcare provider can recommend changes to any prescription drugs or supplements you take or taking Zepbound at a different time of day (the [timing of drugs](https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot.md) can make a difference). They may prescribe other treatments for sleep or GI problems. Just be wary of sleep aids, which can cause rebound insomnia when you stop taking them. **Learn more ways to** [**wake yourself up when tired**](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through daily sleep hygiene habits. **Heads-up:** It may not be Zepbound alone making you tired — you may need more sleep than you think. RISE works out how much sleep you uniquely need. Looking at 1.95 million users aged 24 and older, we found 48% need eight hours or more. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Feel Less Tired on Zepbound Fatigue is a common side effect of Zepbound, and the drug may cause sleep problems. You can make changes to feel less tired, though. Use the RISE app to catch up on lost sleep and get in sync with your circadian rhythm to boost your energy. Follow RISE’s 20+ personalized sleep hygiene reminders for an easier time falling and staying asleep. RISE users say the app helps boost their energy and health. “It’s really helped me be a morning person and enjoy my day more…After figuring out how I should sleep with this app, I feel a lot better and my health is better too!” [Read the review](https://appfollow.io/app/564260/review/350505895?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). RISE can help you feel better on your weight loss journey — 80% of users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) --- title: Should You Be Drinking Water Before Bed? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/drinking-water-before-bed domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Should You Be Drinking Water Before Bed? Published 2021-09-06 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Bedside table with water jug and glass: should you drink water before bed](/assets/6135808d95e256352a23e5b0_pitcher-and-glass.avif) Almost every time you're about to climb into bed, you're besieged by a deep wave of thirst. You can't help but quench your dry mouth with a glass of water before sliding in between the sheets. Yet, you've also [woken up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) more often than you'd like to relieve a full bladder (otherwise known as nocturia). So, the dilemma is, should you be drinking water before bed or not? We all know that adequate fluid intake is needed to keep your internal organs at their healthiest. Not drinking enough water leads to a slew of health problems such as constipation and urinary tract infections. But, chugging down water just before you sleep is probably not the wisest move. Knowing the right times for fluid consumption is key to ensuring you get the sleep you need while optimizing your health and wellness. In this article, you'll learn the biological mechanism behind pre-bedtime thirst and why you don't necessarily have to indulge in it. You will also discover the cons of drinking water before bed and the right way of hydrating yourself without risking [sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md). ## **The Brain Tricks You Into Feeling Thirsty Right Before Sleep** The reason why you feel thirsty right before bedtime is due to your [biological clock](https://www.risescience.com/blog/biological-clock.md) located in the suprachiasmatic nucleus (SCN) of your brain. [Roughly 20% of the SCN](https://www.frontiersin.org/articles/10.3389/fnins.2021.650154/full) is made up of arginine vasopressin (AVP) producing neurons. AVP is a type of [antidiuretic hormone](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137590/) produced in the hypothalamus. It regulates your body's fluid balance by reducing the amount of pee your body produces as and when needed, such as during nighttime sleep. Aside from its water-retaining capabilities, vasopressin also prompts your body to drink more fluids. Scientific literature explains that AVP neurons are more active in the few hours preceding sleep, resulting in anticipatory thirst before you drift off. Using rat models, [McGill University researchers](https://www.sciencedaily.com/releases/2016/09/160928135858.htm) pointed out "a surge in water intake during the last two hours before sleep." The study notes that this thirst mechanism isn't triggered by dehydration. In other words, you don't actually need to hydrate before bed (provided you've already met your daily fluid intake). Rather, this anticipatory thirst acts as a preemptive strike against potential water loss during nighttime sleep. Plus, your body naturally protects itself against dehydration while sleeping, further eliminating the need for drinking water before bed. It’s all thanks to your hardworking biological clock that's constantly ticking away, even after you've dozed off. ## **Sleep Deprivation Is Far Worse Than Mild Thirstiness** ![Drinking water before bed: man sitting on his bed, covering his face](/assets/66eddd67f930f43680f5f41d_613580ca6761de31e9429685_tired-man-sitting-on-the-bed.jpeg) So, should you drink water before bed? While it's important to drink enough water during the day, too much water too close to bedtime is the reason why you're awakened by your full bladder in the middle of the night — and you’re burdened with increased sleep fragmentation. After visiting the restroom and lying down in bed again, many of us often take some time to re-enter dreamland. In which case, the prolonged sleep latency further cuts into your sleep duration. Understandably, you wake up the next day feeling more tired than usual due to not meeting your sleep need (the genetically determined amount of sleep your body needs). Consequently, you rack up acute [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) — the amount of sleep you've missed out on in the past 14 days relative to your sleep need. If you keep this up over time, the routine middle-of-the-night awakenings may drown you in chronic sleep deprivation. As you can see, downing a large amount of water before bed leads to a lack of sleep, be it in the short or long term. Science warns that nocturia-induced sleep loss brings about several downsides that depreciate your overall well-being: * Another [Swedish study](https://pubmed.ncbi.nlm.nih.gov/1641529/) found that nocturia was associated with increased sleep disorders and amplified daytime fatigue. * A [2002 study](https://pubmed.ncbi.nlm.nih.gov/12230611/) highlighted that the greater the frequency of nocturia, the greater the risk of poor sleep, heart disease, diabetes, and stroke. * A [Boston area community health survey](https://www.europeanurology.com/article/S0302-2838(11)00994-8/fulltext) discovered that waking up to use the bathroom during the night is closely associated with poorer mental health in the form of increased depression. So unless you're at risk of extreme dehydration (which is a rarity to begin with), gulping down a few ounces of water pre-bedtime only sets you up for more frequent nighttime awakenings. In addition, more research highlights the close relationship between short sleep (roughly six hours) and the [increased likelihood of dehydration](https://academic.oup.com/sleep/article/42/2/zsy210/5155420). Skipping out on a few hours of sleep means you're more likely to miss the AVP surge that happens during your sleep cycle. This diminishes your body's ability to withhold water, putting you at greater risk of dehydration. On top of that, you will probably[wake up more often than usual](https://www.ncbi.nlm.nih.gov/books/NBK518987/) to empty your bladder. In other words, it's a vicious cycle of sleep loss and dehydration feeding into each other. Instead, skip drinking water before bed and prioritize getting enough sleep to help you feel and function at your best (or as close to it as possible) during the day. ## **Hydrate at the Right Times Throughout the Day** ![Drinking water before bed: woman drinking a glass of water](/assets/66eddd67f930f43680f5f3c6_613580f1027b33495927c8b8_woman-drinking-water.jpeg) Instead of drinking water before bed, the best thing you can do is spread your fluid intake throughout the day. Although there are no specific guidelines on how much water you should be drinking every day — the [Centers for Disease Control and Prevention](https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html) (CDC) recommends letting your thirst dictate your daily fluid intake — a good rule of thumb is eight 8-ounce glasses, give or take. Concentrate on drinking as much water as you can from the moment you wake up till the late afternoon. One side benefit of upping your morning water intake is that it could be an effective weight-loss strategy. The Journal of Physiology and Behavior indicated that normal-weight participants who drank three 500ml bottles throughout the morning [were less hungry at lunch](https://pubmed.ncbi.nlm.nih.gov/29678599/). (Do note that this effect wasn't observed in participants with obesity.) Then, start slowing down your fluid intake from the late afternoon or early evening, especially after dinnertime. Make sure you stop drinking water at least two hours before your target bedtime. One study shows that a short fluid intake-to-bedtime window of [one hour wasn't enough](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665043/) for people with nocturia. So, experiment to figure out the buffer duration that works best for you. Here are two more tips to stay adequately hydrated throughout the day and night: * Cut down on salty foods, especially as the day progresses. Too much dietary salt hikes up your risk of dehydration, making you feel thirstier than usual. * Ensure your sleep environment is between 65-68 degrees to keep your body temperature cool enough. This way, you're less likely to sweat while sleeping and lose more moisture than necessary. (Check out our [Sleep Guide](https://www.risescience.com/improve-sleep-hygiene#perfect-sleep-environment.md) for other bedroom-perfecting sleep techniques.) Keep in mind that what you drink at night matters as well. For example, alcoholic beverages are well-known diuretics that increase the likelihood of nocturia. Similarly, hot cocoa and chocolate milk usually contain caffeine, which not only makes it harder for you to fall asleep but also acts as a bladder stimulant. Use the RISE app to know when you should cut off caffeine and alcohol consumption based on your unique chronobiology. All you need to do is add the “Avoid Late Alcohol” and “Limit Caffeine” habits to your Energy Schedule for timely in-app reminders. So, what should you drink instead? We recommend cold water in lieu of warm water. Because cold water inhibits the neurons that promote fluid intake, research favors cold fluids as a [more effective thirst-quencher](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955721/) (which may help tone down pre-bedtime anticipatory thirst). That being said, if you're dealing with a head cold or stuffy nose, drinking hot water may help relieve some of the flu symptoms so you can fall asleep more easily. ## **Think Twice About Drinking Water Before Bed** ![RISE app screenshot showing your melatonin window which can tell you when to cutoff fluid consumption.](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The RISE app shows your daily Melatonin Window, which can help you determine when to cutoff your pre-bedtime fluid consumption. The next time you're tempted to give in to the urge of drinking water before bed, think twice. What may be a temporary moment of satisfaction will likely give birth to a night of disrupted sleep and [next-day sluggishness](https://www.risescience.com/blog/drowsiness.md). If you've been diligently hydrating yourself during the earlier part of the day (keep a water bottle nearby as a visual cue), there won't be any need for drinking water before bed. Also, if you're worried about not being sufficiently hydrated while you snooze, science has shown that as long as you've met your fluid intake during the day, your circadian rhythm will naturally take care of your body's hydration levels throughout the night. So, the bottom line is, prioritize and protect your sleep need by drinking at the right times during the day. Stop all fluid consumption at least two hours before your target bedtime to lower the likelihood of nocturia. The [RISE app](https://www.risescience.com/download-rise.md) lets you know when to stop drinking water before bed. It shows your daily Melatonin Window on the Energy Schedule, the prime time for sleep due to the peak levels of [melatonin](https://www.risescience.com/blog/how-long-does-melatonin-last.md) (a sleep-promoting hormone) surging through your body. Cutting off your fluid intake at least two hours before your Melatonin Window gives you the best chance of sleeping through the night to meet your sleep need. You're more likely to wake up feeling your best and ready to take on the day. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: The Extra Hour From the Fall Time Change May Mean Less Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/effects-of-daylight-savings-time domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # The Extra Hour From the Fall Time Change May Mean Less Sleep Published 2021-11-02 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Analog alarm clock against a fall leaves background: daylight savings time](/assets/61cdd3f4fb0ea1df011e0c51_618249e4e700b73e7f350e49_alarm-clock-on-leaves_50.avif) Every November, you experience time travel and jet lag without getting on an airplane or, of course, actually time traveling. That's right, the first Sunday in November marks the end of daylight saving time, when much of the Western world turns its clocks back by one hour to return to standard time. In the days that follow, you might find yourself asking: Why do I feel more tired or lethargic than usual, and how do I get back to normal? We're here to help. Despite its history of good intentions, the effects of daylight saving time have serious biological implications that have inspired more and more people to ask the question: Is it time to do away with daylight saving time? In this article, we’ll examine the origins of and growing objections to daylight saving time and discuss how shifting our clocks just one hour in the fall can have outsize effects on sleep, health, and public safety. Even when you *gain* an hour in the fall, the time change itself as well as the shorter days of winter can lead to sleep debt and circadian misalignment. We’ll also share tips on how to plan for the autumn transition to minimize sleep loss and how to use good sleep hygiene to keep your sleep and energy on track during the wintertime. ## **What Is Daylight Saving Time?** The idea behind daylight saving time (DST) is to have darkness fall at a later clock time during the spring and summer, which gives people an extra hour of daylight while the weather is warm. In the United States, DST starts on the second Sunday in March, when we “spring forward” by setting our clocks one hour ahead of standard time. It ends on the first Sunday in November as we “fall back” by setting our clocks back one hour to standard time. Over the past century, more than 140 countries across the globe have implemented it at some point, but today, less than 80 countries — mostly in the West — [observe DST](https://www.statista.com/chart/24473/countries-changing-clock-daylight-savings/). Even the United States has some abstainers. Hawaii and Arizona (except for Navajo Nation) do not observe daylight saving time, nor do Puerto Rico, Guam, American Samoa, the Northern Mariana Islands, or the U.S. Virgin Islands. To the north, by contrast, Canada’s Saskatchewan and Yukon provinces have adopted year-round DST. ## **The History of Daylight Saving Time** ![Effects of daylight savings time: spring and autumn clocks](/assets/66eddd64f930f43680f5f355_61824a3cbd7892b87a2017e9_spring-and-autumn-clocks.jpeg) You might think of daylight saving time’s one-hour time change as a simple fact of life. Like paying taxes, it’s just something we do every year, like it or not. However, [daylight saving time](https://www.history.com/news/why-do-we-have-daylight-saving-time) is actually a relatively new development. Some people credit Benjamin Franklin for inventing daylight saving time. But in reality, his suggestion — in a satirical letter published in the Journal de Paris in 1784 — that Parisians could economize the use of candles and lamp oil by getting out of bed earlier in the morning was given in jest. The modern concept of daylight saving time was actually the brainchild of New Zealand entomologist George Hudson. In 1895, he came up with the idea for a two-hour time shift in the summer that would give him more daylight to go bug hunting after work. The first real use of DST didn’t come until 1916 when parts of Germany — and later other European countries — set clocks ahead one hour for energy-saving purposes during World War I. In 1918, a similar tactic was used in the United States, but only for a few months. During World War II, President Franklin Roosevelt revived and rebranded the seasonal time shift as “War Time,” which lasted from 1942 to 1945. After that, decisions related to daylight saving time were left to the states and local municipalities, which led to growing confusion for radio and TV stations, transportation companies, and the like. Finally, in 1966, congress passed the Uniform Time Act establishing the last Sunday in April as the start of daylight saving time for the whole country and the last Sunday in October as the end. States could opt out of this nationwide policy by passing a state law. In 1986, the federal government moved the start date of DST up to the first Sunday in April, and with the Energy Policy Act of 2005, further extended the DST to its current length: from the second Sunday in March to the first Sunday in November. Historically, this twice-yearly one-hour change in local time has been seen as benign. But is it? ## **The Effects of Daylight Saving Time on Sleep** The body experiences time change as a kind of jet lag. When your internal clock suddenly doesn’t line up with the numbers on the clocks around you, circadian misalignment can become a real problem. Your circadian rhythm is an internal body clock that governs your sleep-wake cycle and other energy fluctuations in roughly 24-hour periods. Keeping a consistent sleep schedule that lines up with your circadian rhythm makes it easier to get the sleep your body needs. The twice-yearly time changes associated with daylight saving time can throw off your circadian rhythm and make it harder to get sufficient sleep, which can lead to sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you missed — as compared to the hours of sleep your body needed — over the past 14 days. Because it’s the number that best predicts how you feel and perform on any given day, sleep debt is the main focus of the RISE app. In order to feel good and perform at or near your best, we recommend keeping your sleep debt under five hours. Although ostensibly we lose only one hour of sleep on the second Saturday in March as DST goes into effect, studies show that we’re more likely to have difficulty falling asleep and/or staying asleep and experience a [cumulative sleep loss](https://pubmed.ncbi.nlm.nih.gov/23477947/) over the next seven days. And it can take four weeks or longer [for our bodies to adjust](https://www.researchgate.net/publication/5882175_The_Human_Circadian_Clock's_Seasonal_Adjustment_Is_Disrupted_by_Daylight_Saving_Time) to the time change. Even with the fall time change, when we supposedly “gain” an hour of sleep, it’s not uncommon to experience a net sleep loss over the next week (more on this later). According to Matt Walker, the author of “Why We Sleep,” these shifts in and out of DST are a “global experiment” that proves even one-hour changes in the sleep you get on a single night can have drastic impacts. ## **How DST Affects Us More Than We Might Think** ![Effects of daylight savings time: night and day illustration](/assets/66eddd64f930f43680f5f358_61824a57b36201ed3b961bee_night-and-day-illustration.jpeg) To understand why a twice-yearly time change can be so disruptive, let’s look at [the different “clocks”](https://www.frontiersin.org/articles/10.3389/fphys.2019.00944/full) involved: * The **sun clock** shows the progression of the sun from sunrise to high noon to sunset. * The **social clock** shows the official time in your local time zone, including DST changes. * The **body clock** is your circadian clock, which determines the timing of hormone secretion and many other biological functions in the body. Because light is the primary cue for your circadian rhythm, experiencing gradual internal shifts in your body clock — as the days get longer or shorter with the changing seasons — is normal. Your body clock is simply reflecting changes in the sun clock. This is how circadian cues are supposed to work. But with DST time changes, when the social clock suddenly shifts our schedules by a whole hour overnight, it actually throws off your body clock’s relationship to the social clock by weeks in terms of the natural seasonal changes of the body clock. When a sudden manmade change in the social clock throws your circadian rhythm out of whack and simultaneously disrupts your sleep schedule, it’s easy to see how your sleep can be negatively impacted. Studies show that a mere one-hour shift in circadian timing — from daylight savings time changes or sleeping later on weekends than you do on weekdays — can increase subjective sleepiness and significantly [downgrade reaction time](https://www.sciencedirect.com/science/article/abs/pii/S0003687012000713) performance. ## **The Effects of Daylight Saving Time Vary by Season** The negative effects of daylight saving time changes often ripple out into bigger problems for public health and public safety. In addition to increases in traffic accidents and [fatal car accidents](https://pubs.aeaweb.org/doi/pdfplus/10.1257/app.20140100), researchers report a higher incidence of [workplace injuries](https://psycnet.apa.org/record/2009-12532-013) in the days immediately following the start of daylight saving time in March. We also see an uptick in cardiovascular and neurology-related risks. A nine-year study by researchers at the University of Turku in Finland reported that the [risk of ischemic stroke increased](https://pubmed.ncbi.nlm.nih.gov/27938913/) on the Monday and Tuesday following the start of daylight saving time in March. And a 2013 study published by the American College of Cardiology found a 25% [increased risk of heart attack](https://www.acc.org/about-acc/press-releases/2014/03/29/09/16/sandhu-daylight-saving) on the Monday after the start of DST in the spring. While these studies and statistics don’t show a causal relationship between DST time changes and extreme negative health effects, they do highlight the importance and fragility of our sleep health. It begs the question: If a one-hour change in sleep time is enough to hasten a heart attack in someone with heart problems, what other perhaps undetected health issues are being exacerbated by daylight saving time? On the flip side of these scary statistics, in the days following the change back to standard time in the fall, incidences of stroke, heart attack, and traffic accidents fall to below normal levels. It’s like seeing in real time — and on a large scale — the incredible benefits of catching up on sleep. ## **How Early Birds and Night Owls Adjust to DST** ![Woman stretching upon waking up](/assets/66eddd64f930f43680f5f35b_61824a8329770904de1202d1_person-stretching-after-waking-up.jpeg) Are you an early bird or a night owl? [Your chronotype](https://www.risescience.com/blog/chronotype.md) indicates whether you are genetically predisposed to an early bedtime and wake time or a later bedtime and wake time. As it turns out, [early birds](https://www.nature.com/articles/s41598-021-94459-z) have an easier time adjusting to the “spring forward” time change. But it’s not so easy for [night owls](https://www.sciencedirect.com/science/article/pii/S0960982207020866), as it can take up to eight weeks for their sleep to return to normal! Interestingly, there seems to be less difference in the ways the early and late chronotypes handle the “fall back” time change, although there’s some evidence that indicates the fall transition is more challenging for early birds, who wind up getting less morning light. ## **How to “Fall Back” and Still Come Out Ahead** Do you feel more alert and in a better mood in the week after DST ends in November? Turns out there’s [research to support the validity](https://www.sciencedirect.com/science/article/abs/pii/S1087079212001141?via%3Dihub) of those improvements. The autumn time change can also help you experience what it feels like to pay down debt without even trying. Those good feelings might inspire you to make getting enough sleep a priority moving forward. Because you’re gaining an hour of sleep, the November shift out of DST is easier to adapt to as compared to the March shift into DST. But it’s still important to be smart about the transition. Without preparation (transitioning in advance), it can take up to two weeks to adjust to the November time change, depending on how often you have to use an alarm clock to wake up for work, school, or other obligations. You might be able to adjust your sleep in just one week on free days, but it can take up to two weeks on work days. Here are some ideas for a smooth transition into the November time change. ### **Go in Low** Reducing or keeping your sleep debt low going into the autumn time change will make the transition easier. People who habitually short themselves on sleep are at a big disadvantage when it comes to adjusting to DST time changes. ### **Ease in Gradually** If you want to prepare for the autumn time change to mitigate [social jet lag](https://www.risescience.com/blog/social-jetlag.md), you can start the week before by moving your bedtime and wake time back by 15 minutes until the end of DST on the first Sunday in November. ### **Take the Full Hour** Because we’re setting our clocks back an hour, the first Sunday in November is a golden opportunity to pay down sleep debt. But research shows that most people don’t take full advantage of it, getting on average only about 40 minutes of extra sleep. It’s important to try to get the full hour to make up for the sleep you’ll likely lose during the days following the time change. While sleep loss when you’ve gained an hour may seem paradoxical, it is due to an increase in spontaneous awakenings as well as earlier rise times as your body adjusts. ### **Prioritize Sleep Hygiene** Focusing on your circadian rhythm and sleep hygiene is especially important as DST ends and through the winter months. ## **Good Sleep Hygiene Is Always in Season** Sleep hygiene refers to the upkeep of behaviors that influence the way you sleep. From being careful about the timing of your caffeine and alcohol consumption to taking time to wind down at night and keeping your bedroom cool, dark, and quiet — your daily habits have a big impact on your sleep. So think about stepping up [your sleep hygiene routine](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) in preparation for DST time changes. Because darkness prompts the body to produce the sleep-inducing hormone melatonin, and light is a signal to stop that production, it’s important to be strategic about the timing of your light exposure. It’s a vital part of good sleep hygiene, and it’s especially crucial during the winter months. Shorter days and less bright sunlight (at latitudes more than 30 degrees north or south of the equator, which includes almost all of the United States) can throw off the timing of our normal sleep/wake cycle, affecting our energy levels. Exposing yourself to light in the morning and daytime is always important for sleep, but especially during the shorter, colder days. Spending more time indoors means you’re likely exposed to much more electric light both during the day (which is too dim) and at night (which is then too bright). So make a point of getting sunlight on your skin in the first 30 minutes after waking, and avoid or dim indoor electric light — or wear blue light-blocking glasses — in the 90 minutes before bed. And to support the body’s natural drop in body temperature in preparation for sleep, resist the temptation to pile on more blankets or wear extra layers of bedclothes in winter. A cool bedroom (65-68 degrees) is ideal for sleep. ## **Winter Coping Strategies** ![Two people jogging during the winter](/assets/66eddd67f930f43680f5f3bb_61824aa466f4acc7c2b2112c_two-people-jogging-during-winter.jpeg) It’s not uncommon to have difficulty adjusting to seasonal changes, especially going into fall and winter. An estimated [0.5 to 3%](https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/#frequency) of Americans suffer from seasonal affective disorder (SAD), a type of recurring wintertime depression that challenges sleep and can last four to five months. Scientists don't know definitively what causes SAD. But one theory is that the sufferer’s circadian rhythm reacts more slowly to light cues, making it less effective at regulating the body’s melatonin and serotonin, which affect sleep and mood. To feel your best during winter, try these coping strategies. * Make the most of natural sunlight (early morning and daytime exposure). * Aim for consistent sleep-wake times that match your chronotype. * Do your best to meet your sleep need to keep your sleep debt low. * Exercise to buoy your mood, and keep your circadian rhythm on track by doing it at roughly the same time every day. * Consider bright-light therapy under the guidance of a medical professional. It can stimulate neurotransmitters and help restore normal circadian rhythm. ## **Is It Time to Do Away With Daylight Saving Time?** In the words of University of Michigan neuroscientist and geneticist [Margit Burmeister, Ph.D.](https://www.sleepreviewmag.com/sleep-health/prevailing-attitudes/politics/chronotype-springing-forward/), “DST makes everything worse for no good reason.” Indeed, the negative effects of the twice-yearly government-mandated time changes are hard to ignore. [The American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.8780) recently issued an official statement that made clear its recommendation that the United States should eliminate seasonal time changes: “Current evidence best supports the adoption of year-round standard time, which aligns best with human circadian biology and provides distinct benefits for public health and safety.” A number of lawmakers across the country want to eliminate the spring and fall time changes as well. State legislatures in New York, Maine, Ohio, Minnesota, Oregon, and Florida have introduced bills, and in some cases passed laws, to put their states on permanent daylight saving time year-round. However, these laws cannot take effect under the current federal law that allows states to stick with standard time all year, but not daylight saving time. In March 2021, a bipartisan coalition submitted a bill called [the Sunshine Protection Act of 2021](https://www.almanac.com/content/stopping-daylight-saving-time) for consideration in the U.S. Senate. It would make DST the permanent, year-round time so that Americans would no longer have to deal with changing their clocks and compromising their sleep health two times every year. The [bill has to make its way](https://www.congress.gov/bill/117th-congress/house-bill/69?s=1) through the House, Senate, and President before it goes into law. ## **Make the Most of the Changing Time** If there’s one thing we can learn from all of the research and findings on the effects of daylight saving time, it’s how pivotal and fragile our sleep schedules are. When we see the dramatic negative impacts of shifting our social clocks “just one hour” every six months, we may start to question the sleep-disrupting changes we bring often upon ourselves. From personal and professional obligations to [bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md), shift work, and travel across time zones — skimping on sleep and throwing your circadian rhythm a curveball can have serious consequences. It’s hard to ignore the deleterious effects of DST time changes, but for now, most of us will have to make the best of a less-than-ideal situation. Being especially strategic about your fall and winter light exposure — and maintaining overall good sleep hygiene — is your best bet for getting your sleep and circadian rhythm back to normal after we set our clocks back in the fall. And Rise can help. [Use the RISE app](https://www.risescience.com/download-rise.md) to help you get to know your circadian energy schedule, keep track of your sleep debt, and stick to your sleep hygiene habits and routine. Because no matter what the season, getting the sleep your body needs is the key to better days. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: 21 Expert-Approved Ways to Get Energy Without Caffeine published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/energy-without-caffeine domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 21 Expert-Approved Ways to Get Energy Without Caffeine Updated 2024-01-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Get Energy Without Caffeine? * Lowering your sleep debt and getting in sync with your circadian rhythm are the two most impactful things you can do to get more energy. * Other caffeine-free energy boosts include exercising, playing your favorite music, taking a nap or cold shower, and eating a healthy snack. * The [RISE app](https://app.adjust.com/oha9msp) helps you get more energy without caffeine by working out how much sleep debt you have and helping you pay it back. The app also predicts your circadian rhythm, so you can get in sync and get more energy. Caffeine can give you an energy boost, but it’s not the only thing that can perk you up. Keep reading to find out 21 ways you can get more energy without coffee and how the RISE app can help you master the two most important things when it comes to energy: sleep debt and your circadian rhythm. ## Advice From a Sleep Doctor “Energy without caffeine is possible!" says Dr. Chester Wu. "Try grabbing a healthy snack like an apple and peanut butter or Greek yogurt instead of a coffee. For the biggest energy boost, focus on catching up on lost sleep, either by getting an early night or taking a short afternoon nap.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ Here’s how to get more energy — no caffeine required. ## 1\. Lower Your Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. The more sleep debt you have, the less energy you’re going to feel. We recommend keeping sleep debt below five hours for maximum energy. You can lower your sleep debt by: * Taking short naps * Going to sleep early * [Sleeping in later](https://www.risescience.com/blog/sleeping-in.md) * Improving your sleep hygiene (more on this soon) Check RISE to see how much sleep you need each night (this is known as your sleep need) and whether you’re carrying any sleep debt. **You can learn more about** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.** Lowering your sleep debt isn’t a quick fix, but RISE users say it makes the biggest difference to their energy levels. “Before seeing the sleep debt numbers I didn’t understand how exhausted I really was. The biggest difference was when I finally reduced it to 0. It was a journey of several months, but I felt years younger after.” [Read the review](https://appfollow.io/app/564260/review/330867740?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Dr. Chester Wu agrees: “One of the best things you can do to get more energy is to make sure you’re getting enough sleep. If you’re feeling tired all day long, you may not be getting enough. Try heading to bed 15 minutes or so earlier or squeezing in a few afternoon naps over the next few weeks to see if that makes a difference to how you feel.” **Heads-up:** Everyone needs a different amount of sleep. We looked at 1.95 million RISE users aged 24 and up and found their sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app can tell you how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## 2\. Get in Sync with Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your internal body clock. It runs on a roughly 24-hour cycle and helps to control your sleep-wake schedule. You can get out of sync with your circadian rhythm by: * Working night shifts * Having an irregular sleep schedule (which [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) * Fighting your chronotype (like a night owl trying to wake up early) Being out of sync can lead to lower energy levels, even if you’re getting enough sleep. Get in sync by: * Keeping a regular sleep schedule * Eating your meals at regular times and during the day * Going to bed during your Melatonin Window (what we call the roughly one-hour window of time when your body’s rate of melatonin production, the [sleep hormone](https://www.risescience.com/blog/what-does-melatonin-do.md), is at its highest. You’ll have the easiest time falling asleep at this time). RISE can predict your circadian rhythm each day and show you when your body naturally wants to be awake and asleep. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* **Heads-up:** Sleep debt and your circadian rhythm are the two biggest factors affecting your energy levels. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## 3\. Exercise Exercise triggers alertness-boosting hormones and “feel-good” endorphins, and lowers your stress. You may not need much of it to get an energy boost: * A[2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found 30 seconds of exercise helps you [wake up faster](https://www.risescience.com/blog/how-to-wake-up.md) in the morning. * A[2017 study](https://pubmed.ncbi.nlm.nih.gov/28302573/) found 10 minutes of low-to-moderate intensity exercise can give you more energy than 50 milligrams of caffeine. * [Research](https://psycnet.apa.org/buy/1987-14916-001) shows a 10-minute walk can increase your energy levels more than a sugary snack. Exercise may even lessen some of the [negative effects](https://www.sciencedirect.com/science/article/pii/S2212877820301848) of sleep deprivation. You can learn more about [working out on no sleep](https://www.risescience.com/blog/working-out-with-no-sleep.md) here. Physical activity can also help you get better sleep and more energy in the long run. A [2023 systematic review](https://www.cureus.com/articles/178269-the-effect-of-physical-activity-on-sleep-quality-and-sleep-disorder-a-systematic-review#!/) found regular exercise can help you fall asleep faster. **Heads-up:** Avoid intense physical activity within an hour of bedtime as this can keep you awake. RISE can tell you when it’s best to do gentle activity instead. ## 4\. Get Out in Natural Light Getting out in natural light first thing resets your circadian rhythm for the day. This will help you [feel more awake during the morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) and day and sleepier come bedtime. Light suppresses melatonin and boosts [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), which makes you feel more alert. Try to get 10 minutes of light as soon as you can each morning. Make that 15 to 20 minutes of light if it’s overcast or if you’re getting light through a window. If it’s dark outside when you wake up, try using a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/). Place the lamp 16 to 24 inches from your face for 30 minutes. ## 5\. Drink Water Fatigue can be a sign of dehydration. [Mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can make you feel tired and the simple act of drinking a glass of water can make you feel more alert. Make sure you’re hydrating throughout the day, rather than gulping down water at bedtime and waking up in the night to use the bathroom. If you’re avoiding coffee, water is another drink that can give you natural energy. ## 6\. Take a Nap Dr. Chester Wu recommends taking a short nap to boost your energy. “For a quick boost in energy, try taking a short power nap. This will help you catch up on any lost sleep and improve your energy, focus, and mood. Just be sure to keep naps short, sleeping for more than 20 minutes may leave you feeling groggy.” [Research](https://pubmed.ncbi.nlm.nih.gov/16796222/) shows 10-minute naps are best for reducing sleepiness without any grogginess afterwards. Avoid napping too close to bedtime as this can make it hard to fall asleep at night. We recommend napping during your natural afternoon dip in energy. Check RISE for when this is each day. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), one of our sleep advisors and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University also loves to nap to get more energy. “I inherited a couch in my office and will take a nap!” [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## 7\. Take a Cold Shower A cold shower is a great way to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) and jump-start your day. Cold water will give you an energizing buzz by increasing your heart rate, metabolism, and blood pressure. If you can’t face a cold shower, try splashing your face with cold water instead. ## 8\. Eat a Healthy Snack Skip sugary snacks and simple carbohydrates that’ll spike your blood sugar levels and give you a sugar crash. Go for healthy options for a pick-me-up such as: * Hard-boiled eggs * Low-fat cheddar or mozzarella cheese * Fruits and veggies * Nuts and seeds * Greek yogurt You can learn more about [foods that give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. ## 9\. Eat a Light Lunch A big lunch isn’t the cause of your [afternoon slump](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) (your circadian rhythm is to blame for that), but it can make you feel sleepier than usual. A [2012 study](https://pubmed.ncbi.nlm.nih.gov/22155490/) found a heavy lunch can increase sleepiness and decrease performance on a simulated driving test compared to a light lunch. ## 10\. Eat a Balanced Diet To [feel more awake](https://www.risescience.com/blog/how-to-feel-more-awake.md) throughout the day, eat a balanced diet full of fruits, leafy greens, protein, healthy fats, and complex carbs like oatmeal, beans, and whole grain pasta for a steady source of energy. A healthy diet can also improve your sleep, which will boost your energy. [Research from 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) says a diet rich in fiber, fruits, vegetables, and anti-inflammatory nutrients is best for sleep. Avoid skipping meals or overeating, and speak to your healthcare provider about nutritional deficiencies to see if vitamin D, vitamin B12, or iron supplements could give you more energy. **Expert tip:** Avoid large meals two to three hours before bed to stop them from disrupting your sleep. You can learn [when to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. RISE can give you an exact time each day and send you helpful reminders. ## 11\. Try Aromatherapy Try these scents that can increase alertness: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) Avoid these [scents that can increase drowsiness](https://www.risescience.com/blog/does-aromatherapy-work-for-sleep.md): * [Ylang ylang](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Lavender](https://pubmed.ncbi.nlm.nih.gov/10069621/) ## 12\. Listen to Music [Research](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) shows listening to music can boost energy levels. Sitting in silence or listening to relaxation instructions can make you feel more tired. Listening to 20 minutes of “[excitative music](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x)” after a nap has also been shown to reduce grogginess, especially if you like the songs. [Singing](https://academic.oup.com/jmt/article-abstract/45/2/147/896180?redirectedFrom=fulltext&login=false) or tapping along to the beat can boost energy even more. **Expert tip:** Co-founder and CEO of Rise Science [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) turns to music for a pick-me-up and puts on his favorite playlist when he needs an energy boost in the afternoon. ## 13\. Do a Breathing Exercise Breathing exercises can help to lower your stress levels and help you fall asleep faster to get more sleep and energy. Research shows a range of breathing exercises can boost your energy: * A [2022 study](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) found diaphragmatic breathing can help people with sleep apnea feel less daytime sleepiness. * A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (co-authored by our scientific advisor Dr. Jamie Zeitzer) found psychological sighing is more effective at boosting your mood than mindfulness meditation. * A [2014 study](https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.12333) found paced breathing can help insomniacs fall asleep faster and wake up less often and for less time during the night. We’ve covered how to do these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. Need help getting started? RISE can guide you through breathing exercises like diaphragmatic breathing in the app. ![RISE app screenshot showing relaxation reminders](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app can guide you through breathing exercises before bed. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* ## 14\. Don’t Hit the Snooze Button A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting the snooze button prolongs sleep inertia compared to using a single alarm. **Heads-up:** Sleep inertia is that groggy feeling you get right after waking up. You can learn more about [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) here, including how to shake it off faster. A [2023 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.14054) suggests hitting snooze for 30 minutes can improve sleep inertia and mental performance, but the study was small, based on self-reported data, and included sleep deprived night owls — a group who benefit from more sleep and later wake times. For now, the best advice is to get up at the same time each morning to have more energy. ## 15\. Have a Consistent Sleep Schedule [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with a regular sleep schedule feel less sleepy than those without a regular sleep schedule — even when both groups get enough sleep. And RISE users with regular sleep schedules have lower sleep debt than those without — and low sleep debt equals more energy. You can learn more about the [best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. As well as more energy, a consistent sleep schedule is better for your overall health and wellness. ## 16\. Engage Your Brain If you’re [falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md), try engaging your brain with a trivia task. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0001457507001753) found when truck drivers did trivia tasks — like answering a series of multiple-choice questions — they felt more alert and maintained better driving performance. ## 17\. Have a Conversation [Falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md)? Try picking up the phone or walking over to a colleague’s desk and having a conversation. The more challenging or stimulating the conversation the better. Getting up to have an IRL conversation is also a great way to add physical activity into your workday. ## 18\. Improve Your Sleep Hygiene Sleep hygiene is the name for the daily habits you can do to improve your sleep. With good sleep hygiene, you can fall asleep faster, [wake up less often in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and get more sleep overall. Here’s what to do: * Keep a regular sleep schedule * Get out in light first thing * Spend as much time in daylight as you can during the day * Avoid bright light about 90 minutes before bed * [Avoid alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), intense exercise, caffeine, and large meals too close to bedtime * Make sure your bedroom is cool, dark, and quiet * Have a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) to help you unwind for sleep To stay on top of it all, RISE can tell you the best time to do 20+ good sleep hygiene habits each day based on your circadian rhythm. RISE users have found that better sleep hygiene helps them catch up on sleep and get more energy. “Just being able to visually see how my sleep habit choices are affecting my energy levels seems to have done the ticket for getting me to catch up on sleep.” [Read the review](https://appfollow.io/app/564260/review/256085129?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## 19\. Speak to a Doctor If you’re always tired, consider speaking to your healthcare provider. Sleep disorders and medical conditions could be to blame, such as: * Insomnia * Sleep apnea * Anxiety * Depression * Chronic fatigue syndrome * [Menopause](https://www.risescience.com/blog/can-menopause-make-you-tired.md) * Anemia * Medications * [Birth control](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) We’ve covered more [reasons you want to sleep all the time](https://www.risescience.com/blog/sleepy-all-the-time.md) here. ## 20\. Use the RISE App RISE can help you get more energy without turning to caffeine by: * Working out how much sleep you need, so you know what to aim for each night * Working out how much sleep debt you have and helping you lower it * Predicting your circadian rhythm and helping you sync up with it * Guiding you through 20+ sleep hygiene habits to make getting enough sleep easier * Guiding you through breathing and relaxation exercises for better sleep ## 21\. Bonus Tip: Drink Caffeine Responsibly If you’re avoiding coffee because you don’t like the taste, it gives you unwanted side effects like the jitters, or because you’re [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) or have a medical condition, the tips above can help you get more energy without caffeine. If, however, you like coffee, but it disrupts your shut-eye, there are ways you can enjoy caffeine *and* a good night’s sleep. Here’s how: * Avoid caffeine about 12 hours before bed (or earlier if you’re sensitive to it) * Limit your caffeine intake to a maximum of 400 milligrams of caffeine a day, or roughly four 8-ounce cups of brewed coffee — although it’s tricky to say how much caffeine is in a cup of coffee exactly. * Watch out for caffeine in decaf coffee, [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md), black and green tea, hot chocolate, yerba mate, pain and cold medications, and pre-workout. [Research from 2023](https://www.sciencedirect.com/science/article/pii/S1087079223000205) states you should avoid pre-workout at least 13 hours before bed. **Learn more about** [**how long caffeine lasts**](https://www.risescience.com/blog/how-long-does-caffeine-last.md) **here.** RISE can tell you when to stop drinking coffee each day based on your circadian rhythm each day. ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ## You Can Have Energy Without Caffeine Lowering your sleep debt and getting in sync with your circadian rhythm are the two best things you can do to get more energy without caffeine. Exercising, getting out in natural light, listening to music, and taking a cold shower can also help. RISE can work out how much sleep debt you have and predict your circadian rhythm each day to help you nail these important factors. The app can also guide you through 20+ sleep hygiene habits to make it easier to get enough sleep each night — including telling you when to stop drinking coffee if you want to drink it. You can get more energy fast — 80% of RISE users say they feel more energy within five days of using the app. ## FAQs ### How to get energy without caffeine? Get energy without caffeine by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, taking a cold shower, playing your favorite music, taking a power nap, drinking more water, and eating a healthy snack. ### What is a good alternative to caffeine to wake up in the morning? A good alternative to caffeine to wake up in the morning includes taking a cold shower, eating a complex carb-rich breakfast, exercising, using a gradual alarm sound (and not snoozing), and getting out in sunlight or using a light therapy lamp if it’s dark out when you wake up. In the long term, lowering your sleep debt and getting in sync with your circadian rhythm can help you get more energy in the morning without caffeine. ### How can I get energy midday without caffeine? Get more energy midday without caffeine by eating a healthy snack or light lunch, taking a nap, taking a cold shower, playing your favorite music, engaging your brain, drinking a glass of water, or doing some exercise. In the long run, lowering your sleep debt and getting in sync with your circadian rhythm can help you get more energy throughout the day. ### How to stay awake without caffeine at work? Stay awake at work without caffeine by eating a healthy snack, splashing your face with cold water, playing your favorite music, having a conversation, or taking a power nap (if possible). In the long term, lowering your sleep debt and getting in sync with your circadian rhythm can help you stay awake without caffeine. ### How to get energy without caffeine at night? Get energy without caffeine at night by eating a healthy snack, having a cold shower, listening to music, exercising, or having a conversation. Lowering your sleep debt and getting in sync with your circadian rhythm will help you get more energy in the long term. Be careful what you do at night to get more energy as this can disrupt your sleep and lead to lower energy the next day. Avoid large meals, naps, and intense exercise, for example. ### How to get energy without energy drinks? Get energy without energy drinks by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, taking a cold shower, playing your favorite music, taking a power nap, drinking more water, and eating a healthy snack. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) --- title: Does Exercise Before Bed Really Affect Your Sleep? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/exercise-before-bed domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Does Exercise Before Bed Really Affect Your Sleep? Updated 2022-06-06 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## Key Takeaways * Exercising before bed doesn't necessarily harm sleep, and moderate workouts can even improve sleep quality. * High-intensity exercise too close to bedtime may make falling asleep harder due to increased body temperature and stress hormones. * Opt for lighter activities like yoga or finish your workout at least a few hours before bed to avoid disrupting sleep. It’s 8 p.m., and you’ve just tied up some loose ends at work. You debate going for a quick run as you haven’t had a chance to work out. But, your bedtime is in a few more hours — so, should you exercise before bed or not? All of us are crystal clear on the benefits of exercise, from a fitter body to better sleep at night. To reap all of its perks, though, the timing of your workouts matters enormously. Just as exercising in the morning boosts your alertness and endorphin levels, working out too late in the evening can make it harder to fall asleep and sleep through the night. And we all know how insufficient sleep sabotages our performance in the gym — and every other aspect of our lives. That's why we've written this post to help you decide whether you should exercise before bed or not. Ahead, you will learn how the timing (and intensity) of your workout routine can help or hinder your sleep tonight, plus the one exercise you should totally do at night. ‍ [Can exercise help you sleep?](#can) [Is it bad to exercise before bed?](#bad) [How can I exercise before bed without disrupting sleep?](#how) [When’s the best time of day to exercise?](#when) [Does sex count as exercise before bed?](#sex) [Should I prioritize exercise over sleep?](#sleep) ‍ ## Can Exercise Help You Sleep? We already know the general benefits of regular exercise range from weight loss to better heart health, but exercise can also improve your sleep, even if it’s done late in the day. Below, the scientific community casts a spotlight on the relationship between working out and nighttime sleep: * Research shows regular physical activity at moderate intensity[benefits people with chronic insomnia](https://pubmed.ncbi.nlm.nih.gov/22019457/). Daytime workouts reduce the time you take to fall asleep (sleep latency) and middle-of-the-night awakenings (sleep fragmentation). Exercise also enhances[sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), which is the amount of time you spend asleep while in bed. * Physical activity is a natural buffer against stressful life events. A[2014 study](https://pubmed.ncbi.nlm.nih.gov/24084142/) explained that regular aerobic exercise significantly lowered cortisol levels during high-stress situations. Given that[elevated cortisol and sleep loss](https://www.risescience.com/blog/cortisol-and-sleep.md) are closely intertwined, exercise is an effective stress management technique to help you meet your sleep need (the genetically predetermined amount of sleep your body needs). * A consistent workout routine may also help with certain sleep disorders. A[meta-analysis](https://pubmed.ncbi.nlm.nih.gov/24077936/) revealed that exercise downplayed the severity of obstructive sleep apnea (a respiratory disorder that interrupts your sleep). It also improved unwanted side effects such as[daytime drowsiness](https://www.risescience.com/blog/drowsiness.md) and poor sleep efficiency. So those were the sleep benefits of exercise in general, but what about the specific benefits of exercise before bed? * According to a 2019 meta-analysis in the[Journal of Sports Medicine](https://pubmed.ncbi.nlm.nih.gov/30374942/), evening workouts significantly increased slow-wave sleep (deep sleep), which is needed for muscle recovery and memory consolidation. * A 1997 study in the[Journal of Biological Rhythms](https://pubmed.ncbi.nlm.nih.gov/9406031/) discovered that high-intensity exercise during the evening (or night) boosts[melatonin secretion](https://www.risescience.com/blog/how-long-does-melatonin-last.md) by almost 50%, provided that your body is already producing peak levels of this sleep-promoting hormone. As such, vigorous exercise before bed may increase sleep pressure — the urge to sleep — and potentially help you fall asleep more quickly. * A 2020 study in the[European Journal of Applied Physiology](https://pubmed.ncbi.nlm.nih.gov/32372217/) found participants who exercised four hours before bed got better quality sleep compared to those who didn’t (even though there is no scientific consensus on sleep quality yet). And even those who exercised two hours before bed didn’t see a negative impact on their sleep. But, before you decide on a high-intensity interval training (HIIT) session tonight, you may want to read about the drawbacks of exercise before bed in the next section. ## Is Working Out Before Bed Bad for Your Sleep? Exercising close to bedtime is an issue because it can change the timing of your[circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) — or your body’s internal clock that runs on a roughly 24-hour cycle. For the uninitiated,[zeitgebers](https://www.sciencedirect.com/topics/medicine-and-dentistry/zeitgeber) (the German word for "time givers") are the social and environmental cues that influence your circadian rhythm. These time cues have the power to reset your internal body clock. They can work for you by promoting circadian alignment or work against you by tripping up your[biological clock](https://www.risescience.com/blog/biological-clock.md). And physical activity is one of these zeitgebers. In human-speak, that means the timing and intensity of your workout program can bring forward or delay your bedtime. On top of that, exercise well-timed to your unique chronobiology may potentially[improve your overall health and wellness](https://pubmed.ncbi.nlm.nih.gov/30687511/). So, exercising is obviously great for your body and mind, you just need to get the timing and intensity of it right to make sure you don’t impact your bedtime. But it’s not just about your circadian rhythm. When you exercise, your body releases elevated amounts of stress hormones — adrenaline and [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md). These hormones, along with a spike in your metabolic rate, heart rate, and blood pressure, raise your core body temperature during cardio (or any kind of workout, really). When your body is in stress mode and battling a higher-than-normal body temperature, you naturally find it [harder to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md). Even if you do somehow manage to doze off, the same 2019 meta-analysis discussed in the previous section notes that vigorous exercise before bed lowers your sleep efficiency, thereby reducing your total sleep time. The earlier 1997 study also stated that one of the effects of evening exercise is a delayed melatonin production 24 hours later. In other words, you are predestined to a later bedtime the next night, possibly escalating your[sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (the amount of sleep you've missed out on in the past 14 days, relative to your sleep need). The bottom line is: * Exercising too close to your target bedtime dampens the odds of a good night's sleep * The more vigorous your workout, the longer it takes for your body to wind down (including cool down) and drift off to sleep. As such, be careful of the timing and intensity of your fitness routine to ensure you aren't exercising at the expense of lost sleep. ### It’s More Than Just the Workout Disrupting Your Sleep But it’s not just the exercise itself that may disturb your sleep. Light exposure plays a huge role in your sleep. That’s because melatonin — the sleep-promoting hormone — is suppressed by light. Get too much light in the evenings and your brain can’t produce melatonin as efficiently, meaning you may find it much harder to fall asleep. So, if your evening workout involves spending time in a brightly lit gym, the light alone may make it harder to fall asleep, without even taking into consideration the late-night workout, too. What’s more, late-night workouts may come with late-night meals afterwards. Food — just like light — can make falling asleep much harder to do and can actually shift the timing of your circadian rhythm. Digestive discomfort may keep you up or even wake you up in the night, and rich or sugary foods may make it hard to switch off in the first place. We’ve covered more about[eating before bed](https://www.risescience.com/blog/sleeping-after-eating.md) here. ## How Can I Exercise Before Bed Without Disrupting Sleep? ![RISE app screenshot showing when to get and avoid bright light.](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app can tell you when to get and avoid bright light exposure. If exercise before bed is the only window of time in your busy schedule, we recommend scheduling your workout at least a few hours before your target bedtime. Evening and night exercise may also work well for those on a night-shift schedule to stay awake past their usual bedtime. In fact, research shows that evening exercise may be[more beneficial for night owls](https://www.tandfonline.com/doi/abs/10.1080/07420528.2016.1256301?journalCode=icbi20) than morning people in terms of nighttime sleep. To minimize disruptions to your target bedtime when training at night, keep these three factors in mind: * **Intensity:** Because vigorous exercise within an hour of your bedtime delays sleep, choose[light- to moderate-intensity workouts](https://pubmed.ncbi.nlm.nih.gov/31072217/) at least 1.5 hours before bed. This gives your core body temperature plenty of time to return to baseline without compromising nighttime sleep. * **Sleepability:** When deciding how late to work out in the evening, take note of your sleepability skills — how fast you fall asleep in the absence of sleep debt. If you identify as a habitually poor sleeper or have sleep problems (for example, you are an insomniac), exercise[at least four hours before your target bedtime](https://link.springer.com/article/10.1007/s00421-020-04386-6). * **Type of exercise:** Forsake aerobic exercise and resistance training for gentle, relaxing physical activities like yoga. Research shows that three months of Hatha yoga and Omkar meditation in the evening[increased melatonin levels](https://pubmed.ncbi.nlm.nih.gov/15165407/) to enhance nighttime sleep. * **Light:** Remember that bright light exposure too close to bedtime can make it harder to fall asleep. So, workout outside if it’s safe to do so, or stick to a dark corner of the gym. Better yet? Skip brightly lit gyms altogether and opt for a yoga session at home with the lights dimmed. Post-workout, a[wind-down routine](https://www.risescience.com/blog/bedtime-routine.md) in the 1-2 hours leading up to bed is an absolute must-have. It physically and mentally disengages you from the "fight" mode you were in when sweating it out. Also, a cold shower as part of your wind-down routine helps cool down your core body temperature more quickly to prepare you for sleep. And remember [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) — the set of behaviors you can do throughout the day to help you sleep at night. This includes things like keeping your bedroom dark, cool, and quiet, and avoiding caffeine and large meals too late in the day. If you’ve done a late workout, make sure to stay on top of these behaviors to make falling asleep and staying asleep all night easier. The[RISE app](https://www.risescience.com/.md) can remind you when to wind down after your evening workout to make the habit stick. It can also tell you the best time to do things like have your last coffee and meal, when to avoid light in the evenings, and remind you to check your sleep environment. ‍ ## When’s the Best Time of Day to Exercise? ![RISE app screenshot showing your energy peaks and dips.](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The RISE app can predict your energy peaks and dips each day. Now that you are aware of how exercise before bed can affect sleep, when are the better times to train and still get enough sleep? We recommend four windows of time during the day to get your heart rate pumping, depending on what your goals are. In the language of the RISE app, these include your: * **Grogginess Zone:** Exercising soon after you roll out of bed helps curb the worst of[sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (wake-up grogginess), so that you can shorten your stay in the Grogginess Zone. If possible, work out in the presence of sunlight, which is another vital circadian cue that helps you fully wake up. * **Morning and evening peaks:** During these two periods, your body is biologically primed to be alert and productive. Slotting in a workout during your energy peaks gives you the best chance of reaching your PR, or otherwise crushing it. * **Afternoon dip:** It may sound counter-intuitive to move your body during your energy dip. But exercise can be a useful pick-me-up while giving you the sense of being productive during a time in which you might otherwise be languishing. Below, we share what research has to say with regard to working out in the above time periods. ### During Your Grogginess Zone There are many benefits to an early morning workout according to science. Upon waking up, your body's cortisol levels are at an all-time high, a phenomenon scientifically known as the cortisol awakening response (CAR). Due to cortisol's anti-inflammatory properties (when present in optimal amounts), this stress hormone supercharges your rest-and-repair capabilities. A cardio workout (like cycling) during your CAR may then allow you to take advantage of your cortisol-afforded post-exercise recovery and improve your nighttime sleep. If you need hard proof, a[small-scale study](https://pubmed.ncbi.nlm.nih.gov/25540588/) involving 20 participants weighed morning (7 a.m.), afternoon (1 p.m.), and evening (7 p.m.) exercises against one another. The verdict was clear — the early morning workout trumped the rest and extended [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) longer than the afternoon session. (Do note that the study did not specify the [chronotype](https://www.risescience.com/blog/chronotype.md) distribution — whether people were early birds or night owls — which may influence individual results.) More evidence indicates that after a workout, your body's[cortisol levels stay low](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635140/) for the next 24-48 hours. This is probably why you feel lighter and more relaxed for the rest of the day and throughout the night, translating to better sleep. A[2019 study](https://pubmed.ncbi.nlm.nih.gov/30721838/) also highlights that aerobic exercise amplifies the body's CAR, which is then "positively associated with greater decreases in subjective stress." To get the most out of your morning workouts for nighttime sleep,[pair exercise with sunlight](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241899/) to enhance your body's melatonin production and reduce sleep latency. If you are a night owl[transitioning to an early bird schedule](https://www.risescience.com/blog/how-to-become-a-morning-person.md), keeping fit in the morning sun also has the added benefit of advancing your sleep and wake-up times. You don’t even need to do a full workout to get the benefits of morning exercise. Even a 10-minute brisk walk outside will help to wake you up and the natural light will set your circadian rhythm up for a good night’s sleep that night. ### Morning and Evening Peaks vs. The Afternoon Dip Previously, we’ve established that your morning peak is a prime time for physical activity. That being said, if you aren't a fan of morning workouts, you can consider exercising during your evening peak instead. This is the period in which your core body temperature, motor coordination, and muscle strength climax. It's no wonder, then, that[many world records are surpassed](https://www.tandfonline.com/doi/abs/10.1081/CBI-200041039) during this second energy peak. For the same reason, West Coast teams in the NFL defeated East Coast teams 66% of the time during Monday Night Football. As West Coast teams[play closer to their second peak](https://academic.oup.com/sleep/article/20/5/362/2732132) of the day, they have a circadian advantage over East Coast teams. If you're curious about the best exercises to perform during your evening peak, incorporate high-intensity or strength training into your routine. You can sign up for a HIIT class or give weightlifting a shot. As we mentioned earlier, another option is to work out during your afternoon dip. So, what exercises should you do during your afternoon dip? Your best bet is something low, slow, and steady, such as a long bike ride or a casual walk. If you need to counter[flagging productivity at work](https://www.risescience.com/blog/falling-asleep-at-work.md) during your dip, go for a quick jog instead. ## Does Sex Count as Exercise Before Bed? In most cases, nighttime exercise infuses your system with too much adrenaline for you to drift off to sleep easily. Plus, the hotter-than-normal body temperature goes against the grain of your circadian rhythm. But there is one caveat to the rule — sex. A[2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/) involving 778 adults explains how orgasms lead to better sleep at night: * Orgasms release a concoction of oxytocin and prolactin and repress cortisol secretion. These hormonal changes relax your body and mind, setting the stage for sleep. * While orgasms achieved with a partner favorably influenced sleep outcomes, self-induced orgasms (masturbation) were associated with "better sleep quality and latency." On a cognitive level,[orgasms switch off](https://www.newscientist.com/article/dn7548-orgasms-a-real-turn-off-for-women/) the amygdala, hippocampus, and prefrontal cortex — the brain areas regulating alertness, anxiety, and decision-making, respectively. These neurological transformations loosen your mind's hold on worries and stress. When you aren't on high alert, it's much easier for sleep to overtake you. Just like how sufficient sleep improves your exercise performance, meeting your sleep need will enhance your lovemaking sessions. One study in the[Journal of Sexual Medicine](https://pubmed.ncbi.nlm.nih.gov/25772315/) discovered that after an extra hour of sleep, participants were 14% more likely to have sex the next day. The reason being, fatigue induced by sleep insufficiency disrupts the hormonal production contributing to your sex drive.[Sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) also kicks your cortisol production into overdrive. Excess cortisol then redirects blood away from your reproductive organs, resulting in a[lower sex drive](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025405/). ## Should I Prioritize Exercise Over Sleep? ![RISE app screenshot showing your sleep need so you can keep sleep debt low.](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The RISE app can work out how much sleep you need. If you’re thinking about staying up later to get a workout in, think again. While exercise is important to health, so is your sleep. But getting enough sleep isn’t just crucial for health and well-being, it can[drastically impact your workouts](https://www.risescience.com/blog/working-out-with-no-sleep.md), too. By sleeping for longer, research shows you can even improve your[overall athletic performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/). Getting enough sleep also reduces the risk of injuries and maintains optimal muscle health. Just as your body needs exercise to stay healthy, it also requires rest to help your muscles bounce back from physical activity. This is where the human growth hormone (GH) is necessary to your workout goals. Scientific evidence indicates that[GH production peaks during deep sleep](https://pubmed.ncbi.nlm.nih.gov/5675428/) and may last for 1.5-3.5 hours. Interruptions to deep sleep (in the form of insufficient sleep or[waking up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md)) could deprive your body of the chance to fully repair and recover. Moreover, a later bedtime delays peak GH secretion — all the more reason to hit the sack early. All this is to say that you should prioritize getting enough sleep each night and getting your workouts in earlier in the day, instead of sacrificing sleep to do them. Not sure how much sleep is right for you? RISE can work out what your individual sleep need is based on your phone use behavior. While the average sleep need is[8 hours 10 minutes](https://www.nature.com/articles/srep35812), plus or minus 44 minutes or so,[13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. ## Get the Best of Both Worlds: Regular Exercise + Good Sleep While exercise before bed may seem like a staple in a healthy lifestyle, there's plenty of research indicating otherwise. Vigorous workouts too close to your bedtime can wind you up so much that you can't fall asleep by your target bedtime (unless we're talking about sex). Consequently, you struggle with inflated sleep debt and suboptimal energy levels the next day. It's a far cry from the bright-eyed, bushy-tailed vision you were aiming for after an invigorating night workout. Instead, try exercising in the early morning, during either of your energy peaks, or during your afternoon dip to downplay the risk of sleep insufficiency later that night. Want bonus points? Combine daytime exercise with sun exposure to improve your nighttime sleep. And if you still want to exercise before bed, opt for a gentle workout in low light to avoid a sleepless night. The[RISE app](https://www.risescience.com/.md) can tell you when to work out and when you shouldn’t based on your unique chronobiology. Use the Grogginess Zone, and daily energy peaks and dips on the Energy Schedule to guide the timing and intensity of your exercise routine. The app can also remind you when to avoid late workouts, and so when you should consider switching to gentler exercise. All of this will set you up for a good night’s sleep for better energy during the day and optimal health and wellness in the long run. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Falling Asleep at Work? 23 Ways to Get More Energy published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/falling-asleep-at-work domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Falling Asleep at Work? 23 Ways to Get More Energy Updated 2023-07-24 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Falling Asleep at Work: The Key Advice * If you’re falling asleep at work, you may have high sleep debt. This means you’re not getting enough sleep at night. * Try lowering your sleep debt to boost your energy levels. You can do this by sleeping for longer at night and taking naps. Music, exercise, coffee, and a nap (if possible) can help wake you up while on the job. * The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have and guide you through 20+ daily habits to help you get enough sleep. Whether your eyelids are drooping as you read a legal document or you nod off briefly as your colleague drags out a presentation, falling asleep at work is never fun. And depending on your job, it can be downright dangerous. Below, we’ll dive into why you might be falling asleep at work and what you can do to get more energy for the workday. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can make it happen. ## Advice From a Sleep Doctor “If you’re falling asleep at work, you may be sleep deprived," says Dr. Chester Wu. "Try catching up on sleep to boost your energy levels. You can catch up by taking an afternoon nap, heading to bed a little earlier, or sleeping in an hour or so later on the weekend.” Dr. Chester Wu is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Why do I keep falling asleep at work?](#asleep) [How to stop falling asleep at work?](#work) ‍ ## Why Do I Keep Falling Asleep at Work? You may be falling asleep at work because of high sleep debt, being out of sync with your circadian rhythm, working through your afternoon slump, a medical condition, or a sleep disorder. You’re not alone if you fall asleep on the job. A 2017 [National Safety Council report](https://www.nsc.org/getmedia/4b5503b3-5e0b-474d-af19-c419cedb4c17/fatigue-in-safety-critical-industries.pdf.aspx#:~:text=Page%2010-,Fatigue%20affects%20employees%27%20ability%20to%20think%20clearly%2C%20slows%20reaction%20time,creating%20a%20drag%20on%20productivity) found that 69% of employees are tired at work, and we suspect that’s a sizable undercount. Here are the main factors at play. ### 1\. You’ve Got High Sleep Debt High sleep debt is the most common cause of excessive daytime sleepiness, which increases the likelihood that you'll nod off on the job. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. At RISE, we measure it over your last 14 nights. That means a lack of sleep last night or missed shut-eye at some point in the last two weeks can lead to feeling sleepy, or fully falling asleep, at work. It’s all too easy to build up sleep debt because: * **You may not know your sleep need:** So you might assume it’s much less than it is or compare yourself to your partner, friends, or colleagues, who may need less sleep than you (more on this soon). * **It can be easy to confuse time in bed for time asleep:** It takes time to fall asleep and it’s normal to [wake up during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). So, you might be spending what seems like the right amount of time in bed, but not spending enough time actually sleeping. * **You may rely on the common seven-to-nine-hours guideline:** This guideline can be inaccurate as it’s based on how much sleep people get, not what they need. * **You may adapt to sleep loss:** [Research](https://pubmed.ncbi.nlm.nih.gov/12683469/) shows people are largely unaware of the mental performance declines they get from sleep loss. * **You blame your sleepiness on diet or lifestyle:** When really sleep debt is one of the biggest factors determining how you feel each day. Getting “enough” sleep looks different for all of us. This is where your sleep need comes in. Your sleep need is the amount of sleep you need each night. It’s determined by genetics, and it’s highly individual. Looking at the sleep needs of 1.95 million RISE users aged 24 and older, we found the average was eight hours. Almost half of our users need eight hours of sleep or more, and sleep needs range from a tiny five hours to a whopping 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The[RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. RISE can work out how much sleep you need and whether you’re carrying any sleep debt. Got more than five hours of debt? This is probably the reason you’re feeling tired at work. Research suggests your mental performance with five hours of sleep debt can be similar to what it would be with no sleep debt. ![RISE app screenshot showing how much debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. We’ve covered more on how to find out [how much sleep debt you have](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) here. **Fun fact:** The idea for the RISE app came from feeling tired and falling asleep while working at school. Rise Science co-founder Leon Sasson and I were sleep deprived engineering students. As Leon and I dug into the science of sleep, we found both in the research and through our own experience that it’s lowering sleep debt that makes the biggest difference to our days. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. You’re Out of Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. It runs on a roughly 24-hour cycle, helping to control your sleep cycle and when you’ll feel sleepy and alert throughout the day. If you’re out of sync with your circadian rhythm, your energy levels will take a hit. You might be out of sync if: * You work night shifts * You’ve got [social jet lag](https://www.risescience.com/blog/social-jetlag.md), or an irregular sleep schedule, which [about 87% of adults](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do * You’re ignoring your chronotype, like a night owl trying to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) ### 3\. You’re Working Through Your Afternoon Slump Your energy levels will naturally fluctuate as part of your circadian rhythm each day. You might feel alert mid-morning, but come the afternoon, the dreaded afternoon slump can hit. Feeling [tired in the afternoon](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) is natural, even if you’ve had enough sleep. But this tiredness will feel worse and last longer if you’ve got a lot of sleep debt. And you might find yourself falling asleep at your desk during this afternoon dip in energy. ### 4\. You’ve Got a Medical Condition or Sleep Disorder Something more serious may be behind your daytime sleepiness. That includes medical conditions like: * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * High blood pressure * Type 2 diabetes * Iron deficiency anemia * Hypothyroidism (underactive thyroid) * Heart disease And sleep problems like: * Insomnia * Hypersomnia * [Sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * Restless leg syndrome * Narcolepsy Hormonal changes can also make you feel tired and have trouble sleeping. So you might struggle to keep your eyes open at work while on your [period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), or going through [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md). Speak to your healthcare provider or a sleep expert if you think a health problem or sleep disorder could be making you fall asleep at work. We’ve covered more on [why you’re always tired](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) here. ‍ ## How to Stop Falling Asleep at Work? Stop falling asleep at work by lowering your sleep debt and getting in sync with your circadian rhythm. These two changes will make the biggest difference to your energy levels long term. To stay awake in the moment, try blasting some music, doing some exercise, or drinking a coffee (if it’s not too late in the day). Here’s more on how to stay awake at work: ### 1\. Lower Your Sleep Debt Less sleep debt equals more energy, but you don’t need to get it down to zero. While having no sleep debt at all will certainly help you stay awake at work, it’s a tough goal to reach. Instead, we recommend keeping your sleep debt below five hours. Your mental performance with five hours of sleep debt can be comparable to what it would be with zero sleep debt. You can lower your sleep debt by: * **Taking naps:** Be sure to keep naps short and not too late in the day, so you can still fall asleep at night. Check RISE for when your afternoon dip in energy will be — this is the ideal time to nap. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or so (or two hours maximum) to avoid getting out of sync with your circadian rhythm. RISE automatically tracks your sleep duration and works out your sleep debt. It’ll then keep track of it as you [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). **Expert tip:** Lowering your sleep debt will do more than help you stay awake at work. It’ll improve your [focus](https://www.risescience.com/blog/how-to-focus-better.md), [memory](https://www.sciencedirect.com/science/article/abs/pii/S2211368116301875), reaction time, [emotional regulation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286245/), and mood. Low sleep debt will help you [procrastinate](https://www.risescience.com/blog/how-to-stop-procrastinating.md) less and it’ll reduce your odds of [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) and burnout. In short, you’ll be more likely to stay awake and perform better overall. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Get in Sync With Your Circadian Rhythm Sync up with your circadian rhythm to enjoy more energy all day long. You can do this by: * Keeping a regular sleep schedule (more on that soon) * Eating meals and getting out in sunlight at roughly the same time each day * Going to bed when your body naturally wants you to On that last point, there’s a roughly one-hour window of time each night when your body’s rate of melatonin production is at its highest. [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is your natural sleep hormone, so going to bed during this window can help you fall asleep, stay in sync, and get enough sleep. In RISE, we call this your Melatonin Window, and we predict when it’ll be each night. RISE predicts your overall circadian rhythm each day, so you can see when your body wants to naturally wake up and go to sleep. Do your best to sync up with these times to boost your energy levels. **Expert tip:** Just like with sleep debt, the benefits of getting in sync with your circadian rhythm go beyond increased energy. You’ll also boost your [cognitive performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/) as well as your overall health and well-being. ### 3\. Keep a Consistent Sleep Schedule Resist the snooze button and try sticking to a regular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), even on weekends. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with a regular sleep pattern have more energy than those without, even when both groups get enough sleep. And our own data shows RISE users with consistent sleep-wake times have lower sleep debt than those with inconsistent sleep-wake times. Keeping a consistent sleep schedule can also help you stay in sync with your circadian rhythm, so it’s a win-win when it comes to having more energy at work. ### 4\. Work With Your Afternoon Slump The afternoon slump is going to happen no matter what. Keep your sleep debt low to minimize how much it affects you. But beyond this, you can also schedule your day to work with, not against, this natural dip in energy. If you have control over your work schedule, plan to do your most challenging tasks in the mid-morning, when your energy levels should be higher. Save easy tasks for the afternoon, like admin, emails, or casual catch-up meetings. We’ve covered more [ways to beat the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) here. Check RISE for when your afternoon slump is predicted to hit each day and plan ahead. ![RISE app screenshot showing your energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict the timing of your afternoon slump each day. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ### 5\. Get Out in Sunlight in the Morning Getting out in sunlight suppresses melatonin, and boosts [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) and your body temperature to give you an energy boost. Morning light [also resets your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) for the day. This will help you fall asleep come bedtime, meaning you’re less likely to feel sleepy the next day. Aim to be out in sunlight for at least 10 minutes as soon as you can each morning. If it’s overcast or you’re getting light through a window, make that 15 minutes to 20 minutes. **Expert tip:** If you do shift work, consider getting a red light therapy lamp.A [2020 study](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) found red light can help shift workers feel more alert without disrupting their melatonin levels and sleep after their shift. ### 6\. Spend Time in Sunlight During the Day The more light exposure you get during the day, the less sensitive you’ll be to light at night. Evening light can keep you awake, cut into your sleep time, and cause you to wrack up sleep debt. This’ll make falling asleep at work much more likely the next day. If your work environment is dark, try moving your desk closer to a window. And to soak up more sunlight, get outside on your lunch break, go for a walk before work, and swap your gym workout for a run outside. ### 7\. Drink Coffee Carefully If you’re falling asleep at work, you’ve probably already tried reaching for a cup of coffee. It’s true that coffee can perk you up, but you need to drink it at the right times for it to work its best (or it can actually [make you more tired](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md)). Try drinking coffee in the morning to get an energy boost, but cutting yourself off in the afternoons. Caffeine can last more than 12 hours in your system, so it can keep you up at night if consumed too late in the day. We’ve covered more on [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. And RISE can tell you the exact time you should have your final coffee each day. ![RISE app screenshot showing when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to stop drinking coffee each day. ### 8\. Work Out Exercise can help you stop falling asleep at work in a few ways. First up, try working out when tiredness hits. [Research](https://psycnet.apa.org/buy/1987-14916-001) shows a 10-minute walk can boost energy more than a sugary snack. Set reminders to take activity breaks throughout the day. And make the most of this exercise by getting outside in sunlight and fresh air, if possible. Can’t get outside? Try doing a few jumping jacks or yoga poses instead. In the long term, exercise can help you fall asleep faster and stay asleep longer, making it easier to keep your sleep debt low. And if you struggle with morning sleepiness at work, a [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found physical activity during the day can help you feel more alert the next morning. **Expert tip:** Avoid intense workouts within an hour of bedtime. They can keep you awake, which won’t do your next-day energy levels any favors. ### 9\. Take a Nap Can’t keep your eyes open at work? Consider taking a nap. Depending on your job, it isn’t always possible to sleep at work. But if you’re working from home or work for a company with nap rooms, getting some shut-eye can help. Not only will a nap boost your energy and job [performance](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.2008.00718.x) in the short term, it’ll help you chip away at sleep debt to get more energy in the long run. And you don’t have to nap for long to get the benefits. [Research](https://pubmed.ncbi.nlm.nih.gov/16796222/) shows 10-minute power naps are enough to boost your energy levels and cognitive performance. **Expert tip:** Keep your naps short and early in the day so you can still fall asleep at night. Your afternoon dip in energy is the ideal time to nap. Your work performance may not be its best during this time anyway. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 10\. Drink a Glass of Water This tip is an easy one: drink a glass of water. Even better? Keep a water bottle on your desk and sip from it throughout the day. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) shows mild dehydration is enough to make you feel tired and drinking water, even when you’re not thirsty, can boost alertness levels. ### 11\. Eat a Healthy Snack Sugary snacks are not a good way to stay awake at work. Sure, they can give you a short-term energizing buzz, but this will spike your blood sugar levels and cause a sugar crash shortly after. Try healthy snacks like: * Fruits and veggies * Hard-boiled eggs * Low-fat cheddar or mozzarella cheese * Nuts and seeds * Unsweetened Greek yogurt ### 12\. Take a Cold Shower Ever felt sleepy while taking an icy shower? We didn’t think so. If you’re working from home, jump in a cold shower for a few minutes to jolt yourself awake. If you’re in the office, try splashing your face with cold water instead. Cold water can increase your [heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/), blood pressure, and metabolism, making you feel more awake. ### 13\. Play Your Favorite Music Grab your headphones and press play on your favorite music. One [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found listening to excitative music after a nap helped to reduce sleep inertia — that feeling of grogginess right after waking up. The music was even more effective when it included songs participants liked. And you don’t need to listen to music all day. Another [study](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) found listening to music you like for 10 minutes can boost energy levels, whereas listening to relaxation instructions or sitting in silence can make you feel more tired. ### 14\. Skip the Chewing Gum It’s common advice to chew gum if you’re feeling tired, especially if you’re [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md). But it may not be as helpful as you think. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0195666304000066) found chewing gum actually decreased alertness levels. ### 15\. Try Aromatherapy One easy thing you can do to keep yourself awake at work is aromatherapy. Research shows these scents can make you feel more alert: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) Steer clear of these scents, though, as they can increase drowsiness: * [Ylang ylang](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Lavender](https://pubmed.ncbi.nlm.nih.gov/10069621/) ### 16\. Engage Your Brain if You’re Doing a Monotonous Task Watching security cameras, waiting on a call, or driving a truck? Try engaging your brain to keep yourself awake. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0001457507001753) found when drivers did trivia tasks — which included answering multiple-choice questions — they felt more alert while driving. They also maintained their driving performance and felt like the drive was shorter. ### 17\. Have a Conversation Shake off sleepiness during work hours by striking up a conversation with someone. Walk over to a colleague’s desk to talk, rather than emailing them, or phone mom for a quick catch-up while you take a break. The more interesting and challenging the conversation the better. **Bonus tip:** Forging good relationships with colleagues could help you sleep better, so it’s worth picking up the phone or getting up to have that conversation. A [2023 study](https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2804654?utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_term=050923) found having supportive coworkers was linked to a lower risk of sleep disturbances. ### 18\. Do a Breathing Exercise Breathing exercises are great for making you feel more awake in the moment and they can help you fall asleep at night, which can lead to more energy the next day. Here’s what the science behind breathing exercises says: * A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (which was co-authored by one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University) found psychological sighing, which involves prolonged exhales, can improve stress, anxiety, and mood. * A [2022 study](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) found diaphragmatic breathing can help those with [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) feel less daytime sleepiness. * And [2017 sleep research](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full?fbclid=IwAR2Yzjbt9glZxPoMDRnRf4MkzvFXHhspagUowQFODilbJlyNhI1gdw8DSAM) found eight weeks of diaphragmatic breathing can improve attention, mood, and cortisol levels. We’ve covered how to do these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. And RISE has in-app audio guides to talk you through exercises like diaphragmatic breathing. ![RISE app screenshot reminds you of relaxation session](/assets/670f11ebfc9d7daa6b85afcf_66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFu.png) The [RISE app](https://app.adjust.com/oha9msp) has in-app audio guides to talk you through relaxation and breathing exercises like diaphragmatic breathing *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage and get started*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *here.* ### 19\. Give Your Eyes a Break If you look at a screen all day, try scheduling breaks for your eyes. This’ll reduce the chances of eye strain and can stop you from falling asleep at your desk. The [American Academy of Ophthalmology](https://www.aao.org/eye-health/tips-prevention/computer-usage) recommends the 20-20-20 rule. Every 20 minutes, look at something at least 20 feet away from you for at least 20 seconds. Set reminders if you have to. You can [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) further by getting up, grabbing a glass of water, or doing a burst of physical activity during those breaks, too. ### 20\. Improve Your Sleep Hygiene Sleep hygiene is the name for the daily habits you can do to get a good night of healthy sleep. And as we’ve said, keeping your sleep debt low is key to not falling asleep at work the next day. Here’s what good sleep hygiene looks like (we’ve already covered a few of these tips): * **Get bright light first thing:** Natural sunlight is best. But if it’s dark when you wake up, try a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/). Sit about 16 to 24 inches away from a lamp for 30 minutes in the morning. * **Avoid light close to bedtime:** Late-night light can keep you up in the evening. Be careful of watching TV or scrolling on social media late into the night. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed to help you fall asleep on time. And set a [screen-time curfew](https://www.risescience.com/blog/screens-before-bed.md) if you have to. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up, wake you up during the night, and lead to poor sleep overall. RISE can tell you when to avoid each one daily. * **Do a calming bedtime routine:** This is especially important if work stress is keeping you up or if you work long hours and try to fall asleep soon after closing your laptop. Take an hour or so before bed to wind down and prepare your body for sleep. Try reading, listening to a podcast, journaling, or taking a warm shower or bath. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or use a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine or white noise app like RISE. To keep up good sleep habits every day, RISE can tell you when to do 20+ sleep hygiene behaviors at the right time for you. ![RISE app screenshot reminding you of sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### 21\. Eat a Healthy Breakfast What you eat for breakfast can set you up for the day. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found a breakfast rich in complex carbohydrates that are slowly digested and absorbed was linked to more alertness in the morning. A high-protein breakfast, on the other hand, was linked to lower alertness. So go for whole-wheat bread, oatmeal, and fruits and veggies in the morning. Now’s also a great time to have a coffee to perk you up for the morning at work. ### 22\. Eat a Healthy Lunch Your [lunch isn’t necessarily to blame for the afternoon slump](https://www.risescience.com/blog/why-am-i-so-tired-after-i-eat.md), but it can make you feel more tired. One [study](https://pubmed.ncbi.nlm.nih.gov/22155490/) compared a heavier lunch to a light lunch. The heavier lunch was linked to feeling more sleepy and performing worse on a simulated driving test when sleep deprived. And try improving your diet overall to get better sleep and more daytime energy. A [2022 paper](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) states: “In general, diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and lower in saturated fat (eg, Mediterranean diet) were associated with better sleep quality.” We’ve covered more on [what gives you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here, including the foods to add to your grocery list and the foods to avoid. **Expert tip:** When it comes to dinner, [avoid eating within two to three hours of bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) as this can keep you awake. RISE can tell you when exactly to be done with dinner each day. ### 23\. Combine Coffee and a Nap (Occasionally) The coffee and nap combo — sometimes called a nappuccino — involves drinking a cup of coffee and then taking a short nap. When you wake up, the caffeine should be kicking in, giving you a bigger energy boost. One [study](https://pubmed.ncbi.nlm.nih.gov/9401427/) looked at participants about to do a two-hour monotonous simulated driving test. Those who napped and had caffeine felt less tired and had fewer driving incidents compared to those who didn’t nap or have caffeine and those who only had caffeine. **Expert tip:** Don’t rely on this every workday. [Remember, caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), so if you have it in the afternoon, it may keep you up at night, making you feel more tired the next day. Try taking a coffee nap only when you really need it — like before a big meeting. We’ve covered more ways to [get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md) here. ## Stay Awake At Work Falling asleep at work can be dangerous, embarrassing, or just plain unproductive. To stop it from happening, try taking a nap, playing music, or getting outside for some exercise. To get more energy in the long term, lower your sleep debt and get in sync with your circadian rhythm. The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need, how much sleep debt you have, and predict your circadian rhythm each day to help you make real changes to your energy levels. Plus, you can see when your afternoon dip in energy is likely to be each day, so you can schedule easy tasks or take a break during this time. You can have better work days this time next week — 80% of RISE users report having more energy within five days. ## FAQs ### Why am I falling asleep at work? You might be falling asleep at work due to high sleep debt, being out of sync with your circadian rhythm, or working through your afternoon slump in energy. A medical condition or sleep disorder could also make you feel tired during the day. ### Why am I suddenly falling asleep at work? You may be suddenly falling asleep at work because you’ve built up sleep debt, gotten out of sync with your circadian rhythm, or you’re working through your afternoon slump in energy (and having sleep debt or being out of sync can make this feel worse). A medical condition or sleep disorder may also be to blame for falling asleep at work. ### Is it normal to fall asleep at work? It’s normal to feel tired every now and again at work, especially during your natural mid-afternoon dip in energy. But if you’re regularly falling asleep at work, it’s a problem. This could be due to sleep debt, being out of sync with your circadian rhythm, working through your afternoon dip in energy, a medical condition, or a sleep disorder. ### How to avoid falling asleep at work? Avoid falling asleep at work by lowering your sleep debt, syncing up with your circadian rhythm, getting out in light first thing in the morning, taking a nap, playing your favorite music, and staying hydrated. ### How can I stop falling asleep at work? Stop falling asleep at work by lowering your sleep debt, syncing up with your circadian rhythm, getting out in light first thing in the morning, taking a nap, playing your favorite music, and staying hydrated. ### How to wake up when falling asleep at work? Wake up when falling asleep at work by taking a nap, drinking coffee (if it’s the morning), playing your favorite music, taking a cold shower, drinking a glass of water, and doing some exercise. In the long term, lowering your sleep debt and syncing up with your circadian rhythm will boost your energy levels. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) --- title: Falling Asleep Randomly: It’s Not Always Narcolepsy published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/falling-asleep-randomly domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Falling Asleep Randomly: It’s Not Always Narcolepsy Updated 2023-10-11 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What Causes You to Fall Asleep Randomly? * The two most likely causes of falling asleep randomly are high sleep debt or being out of sync with your circadian rhythm. * Falling asleep randomly could also be caused by narcolepsy, sleep apnea, alcohol, anxiety, depression, poor sleep hygiene, or medical conditions. * The [RISE app](https://app.adjust.com/oha9msp) can help you lower your sleep debt and get in sync with your circadian rhythm to stop falling asleep during the day and give you more energy. At your desk, behind the wheel, during an anniversary dinner with your spouse — there are times in life when you *really* don’t want to fall asleep. But even if you’re just sitting in front of the TV, it can be worrying to find yourself falling asleep all the time. Below, we’ve rounded the 12 reasons you might be falling asleep randomly and covered how the RISE app can help you with the two most common: sleep debt and circadian misalignment. ## Advice From a Sleep Doctor “If you’re falling asleep randomly, the most likely cause is sleep deprivation," says Dr. Chester Wu. "Try getting a little more sleep at night to see if that helps you stay awake. Falling asleep often can also be a sign of a medical condition or sleep disorder, like narcolepsy. Speak to your healthcare provider to rule out any underlying causes.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## High Sleep Debt In many cases, sleep debt is the primary reason why you're falling asleep randomly. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you’ve missed out on recently. If you haven’t been meeting your sleep need — the genetically determined amount of sleep you need — you’ll have built up sleep debt. And the more sleep debt you have, the more likely you are to fall asleep during the day. One [sleep study](https://pubmed.ncbi.nlm.nih.gov/29631192/) looked at healthy participants who restricted their sleep to four hours a night for seven nights. The results showed the number and duration of microsleeps (falling asleep for short periods of time) they experienced increased. They even experienced microsleeps when they first started to get more sleep. Learn [how long it takes to recover from sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) here. Microsleeps can be short — up to [15 seconds](https://www.frontiersin.org/articles/10.3389/fnins.2019.01086/full) — and you may not even notice them. Your performance is impaired when it happens, which can be incredibly dangerous if you [fall asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md). Sometimes it’s obvious when you haven’t been getting enough sleep lately. But you may also need more sleep than you think. For example, when we looked at the sleep needs of 1.95 million RISE users, we found 48% of them need [eight hours of sleep](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) or more. Sleep needs ranged from five hours to a whopping 11 hours 30 minutes! ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can tell you how much sleep you need. **The fix:** Lower your sleep debt. RISE works out how much sleep you need and whether you’ve got any sleep debt. If you’ve got a lot, you can lower your sleep debt by heading to bed a little earlier, sleeping in a little later, taking short daytime naps, or improving your sleep hygiene (more on that soon). ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app calculates how much sleep debt you’ve got. **Expert tip:** You may temporarily need more sleep than usual when you’re recovering from illness, intense exercise, or injury (a [2023 study](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) found muscle injury caused participants to sleep for longer). Try taking a short afternoon nap to see if that helps you stay awake. We’ve covered more advice on [how to feel more awake](https://www.risescience.com/blog/how-to-feel-more-awake.md) here. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Not Being in Sync With Your Circadian Rhythm Your circadian rhythm is your roughly 24-hour body clock that helps to control your sleep cycle. You can get out of sync with your circadian rhythm by: * Working night shifts * Having an irregular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) (which [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) * Fighting your chronotype — like night owls trying to wake up early * Traveling across time zones — you might be falling asleep at bedtime back home if you’re [jet-lagged](https://www.risescience.com/blog/what-is-jet-lag.md) When you’re out of sync with your circadian rhythm, you can feel [low on energy](https://www.risescience.com/blog/low-energy.md) and find yourself nodding off at seemingly random times. **The fix:** Get in sync with your circadian rhythm. You can do this by keeping a regular sleep pattern, eating your meals at regular times, and checking RISE to see when your body wants to go to sleep (look out for your Melatonin Window) and wake up. RISE predicts the [timing of your circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) each day, so you can sync up your daily life with it. ![RISE app screenshot showing your energy schedule](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The RISE app predicts the timing of your circadian rhythm each day. **Heads-up:** Sleep debt and being out of sync with your circadian rhythm are the two most common reasons for falling asleep during the day. Many other causes feed into these two things. For example, sleep disorders, anxiety, and alcohol consumption can cause you to rack up sleep debt, which can lead to daytime tiredness and nodding off randomly. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Narcolepsy Narcolepsy is a neurological condition that causes you to feel sleepy and fall asleep randomly during the day. You may not be able to control your sleep-wake cycles, either. The symptoms of narcolepsy include: * **Falling asleep randomly (also known as sleep attacks):** Sleep attacks can happen at any time andsometimes without warning. You could be eating, [working](https://www.risescience.com/blog/falling-asleep-at-work.md), or talking and suddenly fall asleep. This spontaneous sleep can last a few seconds, minutes, or even up to half an hour, and it can happen several times a day. Your body may carry on doing the activity you were doing before you fell asleep, like typing or writing. * **Excessive daytime sleepiness (EDS):** People with narcolepsy experience excessive sleepiness. You might feel [sleepy all the time](https://www.risescience.com/blog/sleepy-all-the-time.md), struggle to focus, and have memory problems. This can happen even if you get enough sleep at night. * **Cataplexy:** Or sudden loss of muscle tone and muscle control. This can cause slurred speech, muscle weakness, or collapse. Cataplexy can be triggered by strong emotions like anger or laughter. There are two types of narcolepsy: type 1 narcolepsy, which often involves cataplexy, and type 2 narcolepsy, which often doesn’t involve cataplexy (type 2 is [more common](https://www.ncbi.nlm.nih.gov/books/NBK459236/)). * **Sleep paralysis:** [Sleep paralysis](https://www.risescience.com/blog/what-is-sleep-paralysis.md) is when you can’t move or speak as you transition from being asleep to being awake. * **Hallucinations:** You may have hallucinations as you’re falling asleep, known as hypnagogic hallucinations, or when you’re waking up, known as hypnopompic hallucinations. You might also get vivid or excessive dreams that cause sleep disruptions. * **Sleep problems:** Despite feeling tired and falling asleep in the day, you may have sleep problems come nighttime, like insomnia or sleep apnea. * **Changes in REM sleep:** People with narcolepsy may enter the rapid-eye-movement (REM) stage of sleep much sooner than those without the condition. This can happen during their daytime sleep, too, and they may also act out their dreams while in REM. It’s not clear what the causes of narcolepsy are. For some, the condition can be caused by low levels of hypocretin (a.k.a. orexin), a brain chemical that helps you stay awake. You’re more at risk of narcolepsy if you have a family history of the sleep disorder. And it may be caused by hormonal changes during puberty or [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), major stress, or infections like swine flu. Narcolepsy is more common in women (as are many sleep disorders). It can be diagnosed with a polysomnogram, a sleep study, or a multiple sleep latency test (MSLT). A MSLT measures how quickly you fall asleep and enter REM. **The fix:** If you’re experiencing narcolepsy symptoms, speak to your healthcare provider or a sleep specialist. There’s no cure for narcolepsy, but treatment options can involve taking short naps throughout the day, keeping a strict sleep schedule, improving your sleep hygiene (keep reading for what that looks like), and medication like modafinil, sodium oxybate, amphetamine-like stimulants such as methylphenidate, and serotonin-norepinephrine reuptake inhibitors (SNRIs). ## Insomnia Insomnia is the most [common sleep disorder](https://pubmed.ncbi.nlm.nih.gov/30252392/) out there. There are four key types of insomnia: * **Sleep onset insomnia:** Trouble falling asleep. * **Sleep maintenance insomnia:** Trouble staying asleep. * **Early morning awakening insomnia:** [Waking up too early](https://www.risescience.com/blog/waking-up-early.md). * **Mixed insomnia:** A combination of the above. You might associate insomnia with *not* falling asleep, but those with insomnia likely have a lot of sleep debt from being awake during the night, and this can cause them to fall asleep during the day. Insomnia can be a long-term problem, too, causing some serious sleep debt to build up. **The fix:** Talk to your healthcare provider if you regularly struggle to sleep. Insomnia can be treated with [cognitive behavioral therapy for insomnia](https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia) (CBT-I), which includes techniques like relaxation training and, counterintuitively, [sleep restriction](https://academic.oup.com/sleep/article/45/1/zsab223/6360382). ## Sleep Apnea Obstructive sleep apnea causes you to stop breathing throughout the night. Your airways relax and temporarily close, cutting off your breathing for 10 seconds or more. This can happen 30 times or more an hour. When your brain figures out what’s going on, it’ll wake you up to kickstart your breathing again. This sleep disruption can lead to — you guessed it — sleep debt. You can learn more about [how to know if you’ve got sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. **The fix**: Get medical advice. Sleep apnea treatments will vary depending on how serious your condition is. For some, [sleeping on their side](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) or [losing weight](https://www.risescience.com/blog/does-ozempic-help-sleep-apnea.md) can help. Others may need to sleep with a continuous positive airway pressure (CPAP) machine. ## Anxiety or Depression Mental health issues like anxiety and depression can cause you to feel run down and fatigued during the day. But they can also keep you up at night, adding to potential sleep debt. RISE users say anxiety and depression are the two biggest barriers to getting a good night’s sleep. **The fix:** Talk to a healthcare professional if you think you’re suffering from a mental health issue. If general day-to-day stress and anxious thoughts are disrupting your sleep, try implementing a [relaxing bedtime routine](https://www.risescience.com/blog/bedtime-routine.md). Spend the hour before bed reading, taking a warm shower or bath, and doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md). We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. RISE can guide you through breathing exercises and relaxation techniques to help you drift off. ![RISE app screenshot showing relaxation session reminders](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) RISE can help you fall asleep faster with breathing and relaxation exercises. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Hypersomnia Hypersomnia causes you to sleep for long periods of time and still feel sleepy when you’re awake. It’s a rare sleep disorder affecting [4% to 6%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181743/) of the population. Some people with hypersomnia fall asleep repeatedly throughout the day, but this sleep doesn’t give them any relief from their symptoms. Hypersomnia can be caused by: * Medical conditions like Parkinson’s disease and multiple sclerosis * Sleep disorders like sleep apnea and restless leg syndrome * Drug or alcohol abuse Idiopathic hypersomnia is when there’s no known cause for the disorder. You can learn more about [hypersomnia](https://www.risescience.com/blog/hypersomnia.md) here. **The fix:** Talk to your healthcare provider if you think you’ve got hypersomnia. They may recommend medication or lifestyle changes to reduce your symptoms. ## Restless Leg Syndrome Restless leg syndrome (RLS) is another sleep disorder that can eat into your sleep time and cause you to rack up sleep debt. Symptoms include: * Unpleasant sensations in the legs * A strong urge to move your legs * Involuntary movements in your legs These symptoms can sometimes happen in other areas of your body, and they’re worse when sitting or lying down and at night. A [2023 meta-analysis](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.13783) found RLS is more common among women and older adults. **The fix:** Seek medical advice. Treatment options involve lifestyle changes (like avoiding caffeine and alcohol), massage, exercise, and supplements and medications if needed. ## Alcohol Alcohol can [make you fall asleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) randomly for two reasons: 1. **It acts as a sedative:** If you’re enjoying a glass of wine in front of the TV (and perhaps you’re already sleep deprived), you may be hit with a wave of drowsiness and nod off. 2. **It disrupts your sleep:** [Research from 2019](https://www.sciencedirect.com/science/article/abs/pii/S2352250X18302719) shows alcohol can trigger insomnia, shorten your sleep duration, increase how much you[snore](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), and cause you to wake up in the night. This can lead to sleep debt and falling asleep the next day. **The fix:** Avoid alcohol three to four hours before bed to stop it from causing sleep disruptions. RISE can tell you when exactly to have your final drink each day. You can learn more about [when to stop drinking alcohol before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. ![RISE app screenshot showing when to avoid alcohol](/assets/67218d23d661048c63810de2_66edd795aa10399a9c65a191_65235e34840a341086a17ec3_RISE-avoid-late-alcohol.webp) The RISE app can tell you when to stop drinking alcohol before bed. *RISE users on iOS 1.202 and above can* [*set up their avoid late alcohol reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/)*.* ## Medical Conditions Medical conditions could be disrupting your sleep, causing you to feel tired and fall asleep randomly. These include: * Hypothyroidism (underactive thyroid) * Kidney disease * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * [COVID](https://www.risescience.com/blog/covid-insomnia.md) * Anemia * Obesity * Heart disease * Type 2 diabetes * High blood pressure While not medical conditions, your [period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnancy](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md), and [menopause](https://www.risescience.com/blog/can-menopause-make-you-tired.md) can cause sleep problems, making it more likely you’ll fall asleep randomly. **The fix:** Talk to your doctor. They can test you for any underlying health conditions that could be making you fall asleep and recommend the best treatment options to help. ## Medications Medications can cause side effects like daytime fatigue or sleep issues. These include: * Antidepressants * Antihistamines * ADHD drugs * Antipsychotics * Blood pressure meds * [Birth control](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) Plus, if you [take melatonin at the wrong time](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md), you could find yourself feeling sleepy and falling asleep during the day when that wasn’t your plan. **The fix:** Talk to your doctor about your meds. They may be able to recommend changes to your prescription or lifestyle changes to help. If you’re on hormonal birth control, try switching up your method to one that doesn’t use hormones or one that uses lower doses of hormones. And if you take melatonin, you can learn [how long before bed to take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here to avoid feeling sleepy at the wrong time. ## Poor Sleep Hygiene Sleep hygiene is the name for the daily habits that influence how well you sleep. If you’ve got poor sleep hygiene, you may find it harder to fall asleep, wake up more often in the night, and your [sleep might be more restless](https://www.risescience.com/blog/restless-sleep.md). All this can up your odds of drifting off the next day. Poor sleep hygiene includes: * Sleeping in a [bedroom that’s too warm](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md), too bright, or too noisy * Not getting out in daylight in the morning or during the day * Getting too much bright light in the run-up to bedtime * [Drinking caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md) or alcohol, doing intense exercise, or eating a large meal close to bedtime **The fix:** Improve your sleep hygiene.RISE can guide you through 20+ sleep hygiene habits each day. Follow these habits to get more sleep and make sure the sleep you get is as restorative as possible. ![RISE app screenshot reminding of sleep hygiene habits](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* We’ve covered more on why you’re [always sleepy no matter how much sleep you get](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md) here. ## Stop Falling Asleep Randomly and Get More Energy It can be worrying — and downright dangerous — if you find yourself falling asleep randomly. While this can be caused by sleep disorders and medical conditions, the two most likely culprits are high sleep debt and being out of sync with your circadian rhythm. To fix these, turn to the RISE app. RISE can work out how much sleep you need and how much sleep debt you have. The app will keep track as you work to pay back your sleep debt. RISE can also predict your circadian rhythm each day, to help you stay in sync, and guide you through 20+ sleep hygiene habits, to help you get the sleep you need at night to stay awake during the day. We found 80% of RISE users feel more energy within five days — so you could stop snoozing randomly within the week. ## FAQs ### What causes you to fall asleep randomly? The two most common causes of falling asleep randomly are high sleep debt or being out of sync with your circadian rhythm. Falling asleep randomly can also be caused by narcolepsy, sleep apnea, alcohol, anxiety, depression, or medical conditions like diabetes and anemia. ### Why do I keep falling asleep during the day? You probably keep falling asleep during the day because you’ve got a lot of sleep debt or you’re out of sync with your circadian rhythm. You may also be falling asleep during the day due to narcolepsy, sleep apnea, alcohol, anxiety, depression, or medical conditions like diabetes and anemia. ### Why do I keep falling asleep when I sit down? You probably keep falling asleep when you sit down because you’ve got a lot of sleep debt or you’re out of sync with your circadian rhythm. You may also be falling asleep when you sit down due to narcolepsy, sleep apnea, alcohol, anxiety, depression, or medical conditions like diabetes and anemia. ### Why do I randomly fall asleep for a few seconds? You’re probably falling asleep for a few seconds (also known as a microsleep) because you’ve got a lot of sleep debt or you’re out of sync with your circadian rhythm. Other causes include narcolepsy, sleep apnea, anxiety, depression, alcohol, or medical conditions like diabetes and anemia. ### Why do I fall asleep when reading or watching TV? You probably keep falling asleep when reading or watching TV because you’ve got a lot of sleep debt or you’re out of sync with your circadian rhythm. You’re less stimulated and active when reading or watching TV, so it’s easier to drift off. You may also be falling asleep randomly due to narcolepsy, sleep apnea, alcohol, anxiety, depression, or medical conditions like diabetes and anemia. ### What sleep disorder mimics narcolepsy? Hypersomnia is a sleep disorder that mimics narcolepsy in some ways. People with hypersomnia sleep a lot and feel tired during the day. Sleep disorders like insomnia, sleep apnea, and restless leg syndrome can cause a lot of sleep debt, which can cause narcolepsy-like symptoms such as falling asleep randomly. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Falling Asleep While Driving? A Sleep Expert’s Advice published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/falling-asleep-while-driving domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Falling Asleep While Driving? A Sleep Expert’s Advice Updated 2023-06-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Falling Asleep While Driving: The Key Facts * You may be falling asleep while driving because you’re sleep deprived or you’re driving during a natural dip in energy that comes as part of your circadian rhythm. * Getting enough sleep can stop it from happening in the future, but pull over if you feel drowsy — it’s better safe than sorry. * The [RISE app](https://app.adjust.com/oha9msp) can help you get enough sleep each night and tell you when your dips in energy will most likely be each day. Falling asleep while driving or drowsy driving (driving while feeling sleepy) can be disastrous for you, your passengers, and anyone else on the road. Even if you don’t fall asleep behind the wheel, driving while sleepy can lower your focus, reaction times, and decision-making skills, all of which can lead to fatal accidents. Before we scare you silly, though, there are ways to prevent drowsy driving and ways to perk yourself up when you’ve got a long drive ahead. Below, we’ll dive into why you’re falling asleep while driving and how you can use the [RISE app](https://app.adjust.com/oha9msp) to stop it from happening. ## Advice From a Sleep Doctor “Falling asleep while driving can be life-threatening, so it’s important to get enough sleep each night, says Dr. Chester Wu. "To make it easier to fall asleep, try spending time in sunlight first thing in the morning, exercising during the day, and avoiding light in the evenings.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [What is drowsy driving?](#drowsy) [How common is falling asleep while driving?](#asleep) [What are the warning signs of drowsy driving?](#warning) [Why do I get sleepy while driving?](#driving) [Why am I falling asleep while driving but not tired?](#tired) [Who’s most at risk of drowsy driving?](#risk) [How do I stop falling asleep while driving?](#stop) [What to do if you’re sleepy while driving?](#sleepy) [What not to do if you’re sleepy while driving?](#while) [How do I stop falling asleep while driving?](#falling) [Who’s most at risk of drowsy driving?](#most) ‍ ## What is Drowsy Driving? Drowsy driving is exactly what it sounds like: driving while drowsy. You might feel sleepy, keep yawning, struggle to keep your eyes open, and you may even fall asleep behind the wheel. Drowsy driving can therefore easily cause a car accident. Your focus, decision-making skills, and reaction times are all lowered. And driving while sleepy can cause microsleeps — or dozing off for a few seconds. When you're cruising at 65 miles per hour on a highway, those seconds can mean life or death. Nodding off for merely three seconds is enough for your car to travel nearly the length of a football field, plenty of distance for a fatal crash upon impact. Understandably, sleep-related vehicle accidents account for an excessive amount of rear-end and head-on collisions. And most worryingly, it doesn’t take much sleep loss to affect your driving. A [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S0031938422001287) found a single night of mild sleep deprivation can lead to more sleepiness, taking longer to brake, and more crashes. These results were seen after [sleeping for five hours](https://www.risescience.com/blog/5-hours-of-sleep.md), something that’s not too uncommon, especially during the workweek. ‍ ## How Common is Falling Asleep While Driving? Falling asleep while driving is, unfortunately, common. According to a [2022 survey](https://www.thensf.org/drowsy-driving-prevention/) from the National Sleep Foundation, 62% of Americans have driven a car when they were so tired they struggled to keep their eyes open. And 37 million motorists are thought to drive drowsy at least once a year. A [2020 survey](https://aaafoundation.org/wp-content/uploads/2020/07/2019-Traffic-Safety-Culture-Index-Fact-Sheet.pdf) from the AAA Foundation for Traffic Safety found about 96% of drivers agreed drowsy driving was very dangerous. But about 24% admitted to being so tired driving they struggled to keep their eyes open at least once in the past 30 days. And a [2022 survey](https://journals.sagepub.com/doi/pdf/10.1177/21650799221111300) found 30% of nurses have dozed off during their commute to work, while almost 45% say they’ve felt unsafe or uncomfortable during their commute due to drowsiness. All this drowsy driving leads to accidents. A [report](https://www.cdc.gov/MMWr/pdf/wk/mm6151.pdf) from the Centers for Disease Control and Prevention (CDC) shared: * An estimated 15% to 33% of fatal crashes may involve drowsy drivers (although it’s hard to measure if a driver was drowsy, so these numbers could be higher). * Drowsy driving crashes are more likely to lead to deaths and injuries compared to non-drowsy driving crashes. * A survey involving more than 140,000 respondents found that 4.2% fell asleep at the wheel at least once in the last 30 days. The effects of drowsy driving go beyond road safety and fatalities, though. In another [report](https://trafficsafety.ny.gov/drowsy-driving-statistics), fatigue-related crashes ending in injury or death cost society $109 billion each year (excluding property damage). Thankfully, work is starting to be done on tackling the issue of drowsy driving. Sleep and fatigue expert [Dr. Mark Rosekind](https://www.caranddriver.com/news/a15359993/senate-approves-sleep-expert-mark-rosekind-as-new-nhtsa-chief/) (incidentally a sleep science advisor at Rise Science) led the [National Highway Traffic Safety Administration](https://www.nhtsa.gov/sites/nhtsa.gov/files/drowsydriving_strategicplan_030316.pdf) (NHTSA) under the Obama administration to carve a new direction for lowering the incident rate of drowsy driving crashes. By late 2016, the NHTSA had developed and carried out multiple initiatives under the Drowsy Driving Research and Program Plan. With Dr. Rosekind's robust background in fatigue countermeasures, this has translated to increased awareness of sleep deprivation and driving. [On The Rise Science Podcast](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000496611699): Listen to Dr. Rosekind explain why it's so hard to know how sleep deprived we are and the one trick we can use to see how more sleep translates to better functioning in our daily lives. ‍ ## What Are the Warning Signs of Drowsy Driving? The [warning signs](https://aaafoundation.org/2012-traffic-safety-culture-index-motorists-admit-driving-drowsy/) of drowsy driving include: * Struggling to keep your eyes open * Struggling to focus on the road * Frequent yawning * Blinking excessively * Struggling to keep your head up * Difficulty remembering the last few miles driven * Missing traffic signals and exits * Drifting from your lane, swerving, tailgating, or hitting a rumble strip There may soon be tests to detect drowsy driving. [Machine learning](https://www.genengnews.com/news/drowsy-driver-blood-test-steered-by-rna-biomarker/) may be used to find out whether a driver is sleep deprived or not from a blood sample. But this kind of test will only be useful if it can help prevent accidents from happening in the first place. [Research from 2022](https://link.springer.com/article/10.1007/s11036-022-01932-8) says one solution would be a car that can detect drowsy driving and autonomously drive to the nearest parking spot. Until we all have that technology, though, watch out for the symptoms of drowsy driving. If you experience any of these symptoms, pull over and rest or let someone else take the wheel. It’s always better to be safe than sorry. ‍ ## Why Do I Get Sleepy While Driving? You probably get sleepy while driving because you’re sleep deprived, driving during a natural dip in your energy levels, have a medical condition, have side effects from medication, or have had alcohol. Here's a closer look at the common causes of drowsy driving. ### 1\. Sleep Deprivation If you’re sleep deprived, you’re obviously going to feel sleepy. But you don’t need to have pulled an all-nighter to feel the effects of a lack of sleep behind the wheel. Missing one to two hours of sleep can also cause drowsy driving, as can staying up later than usual to do a late-night drive. The key term to know here is sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. It’s measured against your sleep need, which is the genetically determined amount of sleep you need. **What's my sleep need?** That number is different for everyone. We looked at the sleep needs of 1.95 million RISE users aged 24 and up. The median was eight hours, but sleep needs range from five hours to 11 hours 30 minutes. ‍ ![how much sleep do you need](/assets/670f11ebfc9d7daa6b85afd8_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. The more sleep debt you have, the more likely you’ll feel sleepy behind the wheel. The [AAA Foundation for Traffic Safety](https://aaafoundation.org/acute-sleep-deprivation-risk-motor-vehicle-crash-involvement/) found that drivers with less than seven hours of sleep dramatically increase their chances of a collision. [Sleeping for five to six hours](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) almost doubles your likelihood of crashing compared to those who sleep for seven hours or more. Most worryingly, only sleeping for four hours or less increases those odds by 11-fold. The risks are even higher if you regularly operate your vehicle when feeling lethargic. Habitually sleepy drivers (defined as those who are on the verge of falling asleep at least once in every three times they drive on a highway) are [10 times more likely](https://www.atsjournals.org/doi/10.1164/ajrccm.162.4.9907019) to crash their vehicles than non-sleepy motorists. And sleep debt impacts driving so much that it’s on par with drunk driving. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) found if you go about 18 hours without sleep, you’ll suffer the same cognitive impairment as if you had a blood alcohol level of 0.05%. When you’ve gone 18 to 20 hours without sleep (perhaps by staying up two to four hours later than usual) is similar to having a blood alcohol level of 0.1% — over the legal limit for driving in every state. To find out if sleep debt is behind your drowsy driving, use RISE to find out your individual sleep need and how much sleep debt you have. The more sleep debt you have, the more likely you’re going to feel drowsy while driving. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal body clock. It dictates when you feel sleepy and when you feel alert over a roughly 24-hour cycle. There are times of day when your energy levels will be lower than other times. These include: * **Right after waking up:** The grogginess you feel right after waking up is known as [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). * **During the afternoon:** This is the well-known [afternoon slump](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). * **A couple of hours before bed:** This is when your body’s winding down for sleep. These dips in energy will happen even if you’ve had enough sleep, but they can feel worse if you’ve got a lot of sleep debt. And these energy dips can easily happen when you’re behind the wheel. A [national survey](https://one.nhtsa.gov/people/injury/drowsy_driving1/survey-distractive03/drowsy.htm) highlighted that about 35% of drowsy drivers nodded off at the wheel between the early morning and late afternoon. And according to the[Department of Health of New York State](https://www.health.ny.gov/prevention/injury_prevention/drowsy_driving.htm), most sleep-related crashes occur between 1 p.m. and 4 p.m. (around the time of the afternoon dip for most people) and 2 a.m. and 6 a.m. Plus, if you’re living out of sync with your circadian rhythm, you’ll be left low on energy at any time of day — not a good thing for drivers. You may be out of sync with your circadian rhythm if: * You work night shifts or rotating shifts * You ignore your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (whether you’re an early bird or night owl) * You’ve got social jetlag (you go to bed at irregular times throughout the week) You’ve probably felt the effects of your circadian rhythm at work (most likely around 1 p.m. to 3 p.m. when the afternoon slump hits), but it can be hard to know how long this dip in energy will last. To help, RISE predicts the timing of your circadian rhythm each day. You’ll then see when your energy levels will most likely rise and fall over 24 hours, and therefore when you’ll most likely feel sleepy if you drive. ![RISE app screenshot showing your energy peak and dips](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day. ### 3\. Sleep Disorders and Health Issues Sleep disorders can make it hard to meet your sleep need and can cause excessive daytime sleepiness. These include: * Obstructive sleep apnea * Narcolepsy * Insomnia * Restless leg syndrome In fact, one [study](https://pubmed.ncbi.nlm.nih.gov/17385401/) states that sleep apnea is the most common cause of habitual drowsy driving. It shares that those with the sleep disorder are six times more likely to have accidents. But after [sleep apnea treatment](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md), the risk can be lowered by five times. Medical conditions can also make it harder to get enough sleep, or they may have drowsiness as a symptom. These include: * High blood pressure * Hypothyroidism * Parkinson’s disease * Dementia * Epilepsy * Diabetes * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression ### 4\. Side Effects of Medications Certain medications come with drowsiness as a side effect, including antidepressants and over-the-counter medications like pain meds or antihistamines (ironically antihistamines are used for allergies, and [allergies themselves can make you tired](https://www.risescience.com/blog/can-allergies-make-you-tired.md)). Some sleep aids can leave you feeling drowsy the next morning, too, and [melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) supplements can cause daytime sleepiness if taken at the wrong time. ### 5\. Alcohol Alcohol can make you feel sleepy, even after a full night’s sleep. And if you’re driving home after a late night out, you’ll have the added risk of being awake for longer, too. It’s even worse if you’re sleep deprived and have had a drink. A [2015 study](https://pubmed.ncbi.nlm.nih.gov/25515101/) shows that alcohol consumption on top of sleep loss worsens attention lapses during driving. And a simulated driving[study](https://pubmed.ncbi.nlm.nih.gov/19805768/) found that people with sleep apnea had a higher likelihood of falling asleep while driving than healthy individuals, and this got even worse with alcohol. It’s not just drinking when driving though. Alcohol can disrupt your sleep, leaving you feeling more tired the next day. So a glass of wine before bed could leave you feeling drowsy on the next morning’s school run. We’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. Check RISE for an exact time based on your circadian rhythm. ![RISE app screenshot reminding you to avoid alcohol](/assets/6716d883f5d77ce74b576e2c_6703f097c20e8857843ae504_627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to have your final alcoholic drink before bed. ## Why Am I Falling Asleep While Driving But Not Tired? You may be falling asleep while driving, but not feeling tired, because you’re driving during a natural dip in energy as part of your circadian rhythm, you have a medical condition or side effect from medication, or because you’re sleep deprived and don’t feel it. We easily adapt to sleep deprivation and may not even realize how tired we are. You may not feel sleepy when you’re on the go or busy at work, but when the monotony of driving sets in, you start nodding off. Your driving performance may also be impacted without you realizing it. One [study](https://pubmed.ncbi.nlm.nih.gov/12683469/) found participants were largely unaware of the increasing declines in mental performance they got from not getting enough sleep. For more insight, we asked one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), who’s the co-director of the Center for Sleep and Circadian Sciences at Stanford University. > “If you’re not tired, but still find yourself falling asleep behind the wheel, it may be your circadian rhythm at play. Even when you’ve had enough sleep, you’ll still experience a natural dip in energy in the afternoon and in the run-up to your usual bedtime. If possible, avoid driving during these times.” We’ve covered [why you’re always sleepy no matter how much sleep you get](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Who’s Most at Risk of Drowsy Driving? Those at most risk of drowsy driving include: * People who haven’t had enough sleep * People who have been awake for long periods of time * Shift workers * People driving at night or in the afternoon * People who have had alcohol or take certain medications * People with untreated sleep disorders * Commercial truck drivers * Teens and young adults * Drivers traveling alone (statistics from drowsy driving accidents share there’s usually only one person in the car) If you do shift work, you may be especially at risk of drowsy driving as you may experience both being out of sync with your circadian rhythm and sleep deprivation. A [2023 review](https://www.sciencedirect.com/science/article/abs/pii/S0020748922002243) found a strong link between nurses who work long hours, night shifts, or rotating shifts and an increased risk of drowsy driving and car crashes. Teens, who are usually night owls, face the same problem. A [2022 study](https://onlinelibrary.wiley.com/doi/full/10.1002/jad.12053) found later school times were linked to a significant drop in the number of students who reported drowsy driving. A later school time would give teens a chance to get more sleep and be more in sync with their circadian rhythms. ‍ ## How Do I Stop Falling Asleep While Driving? To stop falling asleep while driving, lower your sleep debt and avoid driving during your natural dips in energy. These are the best long-term actions to stop drowsy driving. Here’s more on how to make that happen: * **Lower your sleep debt:** Check RISE to see how much sleep debt you have. We recommend you keep this below five hours to keep your energy levels higher, and risk of drowsy driving lower. To lower your sleep debt, head to bed a little earlier, sleep in a little later, or take short afternoon naps. If you know you have a long drive coming up, aim to get a little more sleep in the nights leading up to it to be extra safe. And if you work night shifts, see if you can nap during a break at work before driving home after a long shift. To help you get the sleep you need, RISE can guide you through 20+ good sleep habits each day. * **Avoid driving in your circadian dips in energy:** Remember, even if you’ve had enough sleep, your energy levels will still be lower just after waking up, in the afternoon, in the run-up to bedtime, and at night. If possible, avoid driving during these times. Check RISE to see when these dips in energy will be and plan your day accordingly. Of course, commuting to work and doing the school run may easily fall during these dips in energy, so be extra vigilant about keeping your sleep debt low if you have to get behind the wheel. * **Live in sync with your circadian rhythm:** Syncing up with your circadian rhythm can boost your energy levels both in and out of the car. Stay in sync by keeping a regular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) and eating your meals at regular times and during the day. **Bonus: RISE users with low sleep debt have more regular sleep-wake times compared to those with high sleep debt** — so a regular sleep pattern is a win-win when it comes to feeling more energy. * **Speak to a doctor:** If you’re sleepy all the time, speak to your healthcare provider about whether underlying medical conditions, untreated sleep problems, or medications that cause drowsiness could be to blame. * **Don’t drink and drive:** Or if you do have an alcoholic drink, wait one to two hours for every drink you consume before getting in the driver’s seat. But the safest option is to avoid driving altogether — call an Uber or carpool with a designated driver. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. We’ve covered [how to get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md) here, including both short-term and long-term solutions. ‍ ## What to Do if You’re Sleepy While Driving? If you’re sleepy while driving, the best thing to do is pull over and get some rest or let someone else drive. Combining caffeine and a short nap can also help wake you up. [Research](https://pubmed.ncbi.nlm.nih.gov/9401427/) shows that 200 milligrams of caffeine (about two cups of coffee) combined with a short nap of fewer than 15 minutes eliminated mid-afternoon sleepiness for one hour. When participants had both caffeine and a nap, it reduced driving incidents to nearly 10-fold of those who had neither. Caffeine can help, but it’s not as effective. For those who just had caffeine but didn’t nap, incidents reduced by a third. If you can nap, keep it short. [Naps longer than 20 minutes](https://www.risescience.com/blog/best-nap-length.md) are likely to trigger sleep inertia, or grogginess. Give yourself some buffer time between waking up and driving again to ensure grogginess doesn't affect your driving skills (even if you’ve only napped for less than 20 minutes — it’s better to be safe than sorry). Caffeine consumption also has its caveat: [Caffeine can stay in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md). Avoid drinking it too late in the day or else you risk keeping yourself up that night. This could increase your sleep debt and the likelihood of drowsy driving the next day. If you intend to drive long distances, plan your itinerary for a stop every 100 miles or two hours for two hours. Keep caffeinated drinks in your vehicle in case you need an alertness boost. And stay away from alcohol or medications that induce drowsiness. **If you feel drowsy, pull over.** But you can try these things to help keep drowsiness at bay: * **Play music:** One [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found listening to excitative music after a nap helped to reduce sleep inertia. * **Do a trivia task:** [Research](https://www.sciencedirect.com/science/article/abs/pii/S0001457507001753) found when truck drivers did a trivia task, their levels of alertness increased and their driving performance didn’t decrease. The drivers also felt like their drive was shorter. If you’ve got passengers, get them to ask you some multiple-choice trivia questions. * **Drink water:** Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can make you fatigued and the very act of drinking water can make you feel more alert. * **Don't rely on rumble strips:** Rumble strips help reduce lane-drift crashes by [50% or more](https://www.nhtsa.gov/sites/nhtsa.gov/files/documents/12723-drowsy_driving_asleep_at_the_wheel_031917_v4b_tag.pdf). But one [study](https://pubmed.ncbi.nlm.nih.gov/19068302/) found shift workers who hit a rumble strip while driving home after a night shift felt alert for only five minutes before becoming sleepy again. ‍ ## What Not to Do While Drowsy Driving? Many methods used to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) when driving don’t work. These include: * Turning on the radio or turning up its volume * Opening a window * Turning up the air conditioner * Chewing gum or snacking * Having a conversation either with someone in the vehicle or on the phone * Getting out of the car for a quick stretch These actions can be useful to keep your energy levels high when you’re not drowsy. But if you do feel drowsy, pull over at a rest stop or let a passenger takeover. ‍ ## Stop Drowsy Driving Before You Get Behind the Wheel The best way to stop falling asleep at the wheel is to get enough sleep before you step foot in the car and to avoid driving during your natural dips in energy. For more energy overall, sync up with your circadian rhythm and keep your sleep debt low. The [RISE app](https://app.adjust.com/oha9msp) acts as a “breathalyzer” for drowsy driving. It works out how much sleep debt you have, so you can see whether you’re too sleep deprived to drive. RISE can also predict your circadian rhythm each day, so you can see when your energy levels will be higher and lower and when it’s best to avoid driving. Use RISE to get more energy fast — 80% of RISE users report feeling more energy within five days. ## FAQs ### Why am I falling asleep while driving? You may be falling asleep while driving because you haven’t slept enough, you’re driving during a natural dip in energy (part of your circadian rhythm) that usually happens around 1 p.m. to 3 p.m., you have a medical condition or sleep disorder, take certain medications, or have had alcohol. ### Why do I get sleepy while driving during the day? You may be sleeping while driving during the day because you haven’t slept enough, you’re driving during a natural dip in energy (part of your circadian rhythm) that usually happens around 1 p.m. to 3 p.m., you have a medical condition or sleep disorder, take certain medications, or have had alcohol. ### Falling asleep while driving but not tired If you’re falling asleep while driving but not tired, you may also be sleep deprived and not realize it as we grow used to the effects of sleep loss. You may also be driving during a natural dip in energy that comes as part of your circadian rhythm around 1 p.m. to 3 p.m., have a medical condition or side effects from medications, or have had alcohol. ### How to wake yourself up while driving? To wake yourself up while driving, pull over, drink two cups of coffee, and take a short 15-minute nap. The safest thing to do is to let someone else drive. To prevent drowsy driving happening in the future, lower your sleep debt and avoid driving during your natural dips in energy (like during the afternoon or late at night). ### How can I avoid falling asleep while driving? To avoid falling asleep while driving, lower your sleep debt, avoid driving during your natural dips in energy (like during the afternoon or late at night), get checked for a medical condition or sleep disorder, and avoid drinking and driving. ### What is a microsleep while driving? A microsleep while driving is when you fall asleep for a few seconds behind the wheel. You may notice yourself nodding off or you may not even realize it’s happening. Either way, microsleeps while driving can be dangerous and life-threatening. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How To Get Rid of Dark Circles and Bags Under Eyes Naturally published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/get-rid-dark-circles-under-eye-bags-naturally-lack-of-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Get Rid of Dark Circles and Bags Under Eyes Naturally Published 2023-01-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to get rid of dark circles and bags under your eyes naturally? * Get rid of eye bags and dark circles naturally by getting enough sleep for you each night. This will ensure everything from your complexion to your blood flow is working as it should, minimizing the look of dark circles and eye bags. * Getting enough sleep and still have dark circles and bags under your eyes? This may be due to aging, genetics, salty foods, smoking, or dehydration. You may also be not getting enough sleep for you, or think you’re getting more sleep than you are (something that’s unfortunately very easy to do!). * Use the [RISE app](https://app.adjust.com/oha9msp) to find out your individual sleep need, so you know what to aim for. RISE can also guide you through 20+ sleep hygiene habits each day to help you get the beauty sleep you need each night. Tired (pun intended) of piling on make-up to cover under-eye dark circles? Or fed up of trying product after product in an attempt to shrink under-eye bags? There’s an easier, cheaper, more natural way of improving the look of your under-eye area. It works for every skin type and involves solving one of the major root causes of the problems. That method? Getting enough sleep for you. Below, we’ll cover what causes dark circles and eye bags and how getting enough sleep is the underrated beauty hack you need in your routine. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you get that sleep each night. ‍ [What causes dark circles under eyes?](#dark) [What causes bags under eyes?](#bags) [How to get rid of dark circles and bags under eyes?](#rid) ‍ ## What Causes Dark Circles Under Eyes? Dark under-eye circles, or in science-speak periorbital dark circles or periorbital hyperpigmentation, are exactly what they sound like: dark shadowy patches of skin under the eye. They can be caused by bloodpooling under your eyes and showing through the skin as discoloration and darkness, or simply your veins or blood vessels showing through the thin skin in this area. The main [causes of dark circles](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756872/) are: * **Sleep deprivation:** Your skin looks duller and paler when sleep deprived, allowing blood underneath the skin to show through even more. Sleep deprivation also reduces your blood flow, meaning more blood may pool in the area, darkening circles further. Blood vessels can also dilate when you’re sleep deprived causing more discoloration. * **Genetics:** Your genes determine the color and thickness of your skin. The lighter and thinner your skin, the more dark circles will show. But those with darker skin tones are more prone to skin discoloration. If your veins are closer to the surface of your skin, this will also make the area look darker, and dark circles are also hereditary. * **Post-inflammatory hyperpigmentation:** This is when your skin creates more melanin, which gives your skin its color, and becomes darker and discolored after irritation or injury. This might happen under the eyes if you have allergies, eczema, dermatitis, or scratch or rub the area. * **Swelling or puffiness:** Periorbital edema — or as the rest of us call it, puffy eyes — can make the appearance of dark circles look worse. Sometimes dark circles aren’t there at all, and what you’re seeing are instead shadows caused by puffy eyelids. Puffiness can be caused by things like sleep loss, salty meals, alcohol, smoking, or allergies. * **Lifestyle factors:** Alcohol consumption, smoking, stress, dehydration, and excess sun exposure may also lead to dark circles. * **Age:** Your skin gets thinner with age, so may show the blood under your eyes more, and the under-eye area sinks in more with age, making it look darker. * **Medical conditions:** For example, iron-deficiency anemia can cause you to look pale, making dark circles more prominent. ‍ ## What Causes Bags Under Eyes? Under-eye bags range from a small amount of puffiness to full-on under-eye swelling — and they’re often much harder to cover up than dark circles. They can be due to fluid building up in the under-eye area, making it look swollen, or fat deposits moving into the area. Common causes of under-eye bags include: * **Sleep deprivation:** Sleep deprivation can cause blood and fluid to pool around the eyes, making them look puffy and swollen. * **Age:** Muscles and tissues around your eyes weaken with age, allowing fat deposits to fall into your under-eye area. Aging can cause the fat around your eyes to shrink and fall, causing a swollen look. Skin also loses collagen and elasticity with age, adding to the sagging look (and sleep loss damages collagen production, too). Plus, thinning skin shows darkness more, which makes eye bags look more prominent. * **Genetics:** Eye bags are also hereditary. * **Lifestyle factors:** Smoking, salty meals, alcohol, dehydration, and too much sun can all contribute to eye bags, puffiness, and fluid retention. * **Medical conditions:** Thyroid problems or dermatitis, for example, can cause under-eye swelling. Even simple irritation from your make-up or allergies can cause puffiness. ‍ ## How to Get Rid of Dark Circles and Bags Under Eyes? Tired of always looking tired? While you can’t stop the aging process, change your genes, or do much about certain health conditions, there are some things you can do to brighten dark eye circles and shrink under-eye bags. ### Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the measure of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need each night. Most of us don’t actually know how much sleep we should be getting each night — it’s not simply eight hours for everyone. In fact, one study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. To find out your sleep need down to the minute, turn to the RISE app. RISE uses a year’s worth of phone use behavior and proprietary sleep-science-based models to work out your sleep need. RISE then works out how much sleep debt you’re carrying. We recommend keeping this below five hours to look, feel, and perform your best. Got more than five hours of sleep debt? You can pay it back by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your body clock. * **Improving your sleep hygiene:** Good sleep hygiene will help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. More on what to do next. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* Need more motivation to keep your sleep debt low? It’s not just you who notices your dark circles, one [study](https://pubmed.ncbi.nlm.nih.gov/23997369/) found the faces of sleep deprived people were perceived as having: * Darker circles under the eyes * More swollen eyes * More hanging eyelids * Redder eyes * Paler skin * More wrinkles and fine lines * More droopy corners of the mouth And beyond your eyes, sleep deprivation can lead to acne, an uneven complexion, hair loss, and premature aging. You can learn more about [beauty sleep](https://www.risescience.com/blog/beauty-sleep-look-better-overnight.md) here, [how to prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) here, and [how to get clear skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Improve Your Sleep Hygiene ![RISE app screenshot showing when to have your last large meal of the day](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits each day. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the healthy sleep habits you can do daily to improve your sleep. They’ll make it easier to keep your sleep debt low. Sleep hygiene includes: * **Get bright light first thing:** This will reset your body clock, helping you feel sleepy at the right time later that evening. Aim for at least 10 minutes of light as soon as possible after waking up, or 30 minutes if it's overcast or you’re getting light through a window. * **Avoid bright light close to bedtime:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) and makes it harder to fall asleep. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Remember, salty meals can add to under-eye puffiness and alcohol can make eye bags and dark circles worse. * **Do a relaxing bedtime routine:** This will slow your body and brain down for sleep and help to lower your stress levels. High stress levels can both keep you awake and cause skin problems such as [acne](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242399/) and dermatitis. Audio guides in the RISE app will walk you through [four science-backed relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and use blackout curtains to make sure nothing in your environment keeps or wakes you up. To stay on top of your sleep hygiene, the RISE app can remind you to do 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Other Recommendations to Reduce Dark Circles and Eye Bags Beyond keeping your sleep debt low, there are a few other hacks you can try to lighten dark circles and reduce the appearance of under-eye bags: * **Elevate your head while sleeping:** Grab an extra pillow and elevate your head. This will stop blood and fluid from building up under your eyes. * **Use a cold compress:** A cold compress doesn’t just feel good on swollen eyes, it can help calm inflammation, shrink swelling, and make your blood vessels constrict, lightening darkness. Grab some cucumber slices or cooled black or green tea bags for a home remedy option. Tea bags come with the added bonus of containing caffeine and antioxidants to brighten the eye area. * **Stay hydrated:** Don’t let a lack of water make your skin look pale, sunken, and sallow (or let it [hurt your sleep](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults)). Keep hydrated throughout the day. * **Limit salty meals:** Salt can cause fluid build-up and puffiness and a [2019 study](https://www.frontiersin.org/articles/10.3389/fnins.2019.01271/full) even found a high-salt diet may cause fragmented sleep (you may wake up more often during the night). This can lead to sleep loss, which can, of course, make eye bags and dark circles worse. * **Maintain a healthy weight:** Gaining and [losing weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md) can cause changes to the fat distribution around your eyes. * **Quit smoking and limit alcohol:** These two things can also disrupt sleep, so it’s a win-win quitting or cutting down. We’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. The RISE app can also tell you the best time to stop drinking based on your body clock. * **Moisturize and use the right skincare products:** Over-the-counter topical creams can help in some cases. Gently apply moisturizer to the under-eye area daily to keep the skin’s barrier healthy and hydrated. This will not only make the skin look better, it’ll ensure your skin can protect itself from irritants. Look out for eye creams with brightening ingredients like vitamin C, vitamin E, vitamin K, kojic acid, and caffeine, or hydrating ingredients like hyaluronic acid. And don’t forget SPF — broad-spectrum sunscreen is best to protect your skin from damage and discoloration. * **Avoid scratching or rubbing:** Treat itchy eyes from seasonal allergies with antihistamine and remember to avoid rubbing or pulling too much when using make-up remover or washing your face with a washcloth. * **Cover up with make-up:** Under-eye concealer or foundation may not solve the problem entirely, but they can be a useful cover-up while you’re working on lowering your sleep debt. * **Consider medical treatments or plastic surgery:** Speak to a dermatologist or healthcare professional about laser therapy resurfacing and chemical peels to target dark under-eye pigmentation and botox, filler, and lower eyelid lifts (blepharoplasty) to address bags. ## Sleep Your Way to Brighter Eyes Most of us know dark circles and under-eye bags are tell-tale signs of a lack of sleep, so why not treat the root cause of the problem? And spotting the visible signs of sleep debt — those pesky dark circles and eye bags — can be the perfect reminder of just how important a good night’s sleep is to your overall health and wellness. With the [RISE app,](https://app.adjust.com/oha9msp) you can find out your individual sleep need, so you know what to aim for, and how much sleep debt you have, so you know whether you need to pay any back. RISE can also guide you through 20+ sleep hygiene habits each day to help you get the beauty sleep you need each night. Keeping sleep debt low is a free, natural, and side-effect-free way to improve your under-eye appearance, but it can help you do more than just that. Lowering sleep debt will also boost everything from your energy levels to your productivity to your mental health. ## FAQs ### What causes under-eye bags and dark circles? Under-eye bags and dark circles can be caused by a lack of sleep, age, genetics, and lifestyle factors like smoking, drinking, a high-salt diet, sun damage, and dehydration. They can happen when blood or fluid pools around your eyes, making them look dark and swollen. ### How do you get rid of eye bags and dark circles naturally? Get rid of eye bags and dark circles naturally by getting enough sleep for you each night. This will ensure everything from your complexion to your blood flow is working as it should, minimizing the look of dark circles and eye bags. ### How to get rid of eye bags and dark circles overnight? Get rid of eye bags and dark circles overnight by getting enough sleep that night. This will minimize blood and fluid build-up around your eyes. It’ll also make your complexion look better, reducing how much dark circles show. ### How much sleep do you need to get rid of eye bags and dark circles? How much sleep you need to get rid of eye bags and dark circles is different for everyone. This is because we all have a different genetically determined sleep need. You can use the RISE app to find out your individual sleep need down to the minute. ### Are dark circles from lack of sleep permanent? If dark circles are caused by a lack of sleep, they shouldn’t be permanent. Getting enough sleep for you each night should help to reduce blood and fluid build-up and reduce how much blood vessels show through your skin. ### Why do I have bags under my eyes even though I get enough sleep? You may have bags under your eyes even though you get enough sleep due to aging, genetics, salty foods, smoking, or dehydration. You may also be not getting enough sleep for you, or think you’re getting more sleep than you are (something that’s unfortunately very easy to do!). ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: The 17 Surprising Things That Make Getting Out of Bed Easier published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/getting-out-of-bed domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # The 17 Surprising Things That Make Getting Out of Bed Easier Updated 2024-02-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Get Out of Bed in the Morning * Getting out of bed in the morning can feel hard because of sleep inertia, the natural groggy feeling you get after waking up. Mental health disorders, mental exhaustion, and medical conditions can also be to blame. * Try having a morning routine you look forward to that includes activities that wake you up faster, like getting morning light, drinking coffee, doing exercise, and playing your favorite music. * For the best morning energy levels and mental health, keep your sleep debt low. The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have and help you do daily habits to make getting enough sleep easier. Sometimes getting out of bed feels like the hardest thing you’ll do all day. Even when you’re not sleep deprived, you might wake up feeling groggy, low in energy, and lacking motivation. This feeling is known as [sleep inertia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337178/). You don’t need to spend the morning in a sleepy daze or crawl back under the covers, though. There are some proven tips and tricks to make waking up — and leaving the comfort of your bed — easier. ## Advice From a Sleep Doctor “Getting out in sunlight is key to waking up and boosting your mood," says Dr. Chester Wu. "Open the curtains and blinds as soon as you can, get out for a morning walk, or enjoy a cup of coffee in the garden.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. Below, we’ll dive into how you can make getting out of bed easier each morning. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you get enough sleep and stay in sync with your body clock — two key behaviors that make waking up easier. ‍ [Don’t press snooze](#snooze) [Choose a gentler alarm sound](#alarm) [Get bright light as soon as possible](#bright) [Try light therapy](#light) [Play your favorite music](#music) [Do 30 seconds of physical activity](#physical) [Give yourself time to get over sleep inertia](#sleep) [Drink water](#water) [Drink coffee](#coffee) [Do a breathing exercise](#breathing) [Have a morning routine you look forward to](#morning) [Get out in sunlight during the day](#sunlight) [Avoid screens before bed](#bed) [Keep your sleep debt low](#debt) [Stay in sync with your circadian rhythm](#circadian) [Improve your overall sleep hygiene](#hygiene) [Speak to a doctor or sleep specialist](#doctor) ‍ ## 1\. Don’t Press Snooze As tempting as the snooze button is, try to resist it and get up when your alarm clock rings the first time. Waking up at the same time each day helps to keep your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) — your roughly 24-hour body clock — running smoothly. When your circadian rhythm is in check, you’ll have more energy when you want it (in the morning and during the day) and feel sleepy when you want to (at night). If you have an irregular sleep schedule, on the other hand, your body won’t be primed to wake you up in the morning. You’re also more likely to wake up during a [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) phase of sleep, which may make you feel groggier than usual. ‍ ## 2\. Choose a Gentler Alarm Sound The default alarm sound on your phone probably isn’t making it any easier to get out of bed in the morning. Opt for a gentler alarm that eases you into wakefulness. Try: * [Lower frequency alarm sounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) (500 Hz) * [Melodic sounds](https://pubmed.ncbi.nlm.nih.gov/31990906/) * Songs with a tempo of 100-150 beats per minute We’ve covered [how to wake up to an alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) here with more recommendations on the best sounds to wake up to. If you find yourself hitting snooze or scrolling on your phone for hours before leaving your bed, try charging your phone on the other side of the room, so you have to get out of bed to turn it off. You can choose between melodic sounds, your choice of music, and gentle vibrations with RISE’s alarm feature. If you wear an Apple watch, install the RISE Apple watch complication to wake up to gentle haptics right from your wrist. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## 3\. Get Bright Light As Soon As Possible ![RISE app screenshot showing when to get and avoid bright light](/assets/670f0f352b2fb50a4b5cc94c_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to get and avoid light. Try pulling yourself out of bed and opening the blinds or curtains right away. [Light is powerful](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/) as it suppresses the sleep hormone melatonin and tells your circadian rhythm it’s time to be awake and alert. Getting light first thing will boost your energy levels and mood, and set you up to feel sleepy later that night (so getting out of bed the next morning is even easier). As part of your morning routine, try to get out in natural light for at least 10 minutes. If it’s overcast or you’re getting light through a window, aim for 15 to 20 minutes. Timing is important when it comes to light exposure. To get it right, follow RISE’s personalized recommendations on when to get and avoid light exposure each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright light reminder.* ‍ ## 4\. Try Light Therapy If you can’t get outside or it’s dark out when you wake up, light therapy can help you get up in the morning. Try sitting in front of a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) for 30 minutes while having breakfast or getting ready. Red light may also help you feel better in the morning. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506010/) found that red light therapy can reduce sleep inertia. If poor mental health is stopping you from getting out of bed, light therapy may help here, too. There’s [research](https://www.tandfonline.com/doi/abs/10.3109/07420528.2013.833935) showing light therapy can help those with seasonal affective disorder (SAD) and non-seasonal depression. ‍ ## 5\. Play Your Favorite Music Try playing a few of your favorite songs to [wake up faster](https://www.risescience.com/blog/how-to-wake-up.md) and start your day on a positive note. [Research](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) shows “excitative music” can help to reduce sleep inertia, and it works even better when it’s music you like. Try setting your favorite song as your alarm sound, or turning on a go-to playlist before you get out of bed. ‍ ## 6\. Do 30 Seconds of Physical Activity Exercising might be the last thing you want to do if you’re struggling to get out of bed. But working out can help to shake off sleep inertia, so you feel better, faster. You don’t need to do a full workout (although that will be beneficial if you can). [Research from 2021](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help boost morning energy levels. **Expert tip:** Once you’re out of bed, try to be active throughout the day. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found more physical activity during the day leads to more energy the next morning. Exercise in general can also boost your mood and reduce stress. Just be sure to avoid intense workouts [within an hour of bedtime](https://www.risescience.com/blog/exercise-before-bed.md) as these can keep you awake. RISE can tell you when it’s best to skip a workout. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ‍ ## 7\. Give Yourself Time to Get Over Sleep Inertia ![RISE app screenshot showing energy peak and groggy times](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how long you’ll feel groggy each morning. As the body transitions out of sleep, it’s normal to feel the desire to stay in bed or go back to sleep. It's called [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). Biologically speaking, it’s thought that sleep inertia is caused by adenosine, an organic compound that causes feelings of sleepiness — although more research needs to be done to confirm this theory. Adenosine builds up in your brain during the day and gets flushed out during sleep. But the chemical residue doesn't completely disappear the moment you wake up. Some key tips in this article can speed up how quickly you get over sleep inertia, including: * Getting light first thing * Exercising * Drinking coffee But it’s hard to eliminate it altogether. Instead of fighting it, give yourself about 90 minutes in the morning before you have to be “on.” Use this time to do your morning routine, have some me-time, and do easy tasks, like household chores or work admin. RISE can predict the timing of your circadian rhythm and tell you how long your sleep inertia is expected to last each morning. This way, you can plan your day around it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## 8\. Drink Water You’re going to wake up dehydrated, and [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) shows even mild dehydration can cause fatigue, making it feel harder to get out of bed. Head straight to the kitchen for a glass of water. If you can’t get out of bed, try keeping a water bottle by your bed to drink first thing. Even the act of drinking water can perk you up. ‍ ## 9\. Drink Coffee Bribe yourself out of bed with a promise of a good cup of coffee. [Caffeine](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) temporarily blocks [adenosine](https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00386.2002) from working in your brain. This gives you an energy boost to kickstart your day. Coffee can also boost your [serotonin](https://academic.oup.com/nutritionreviews/article-abstract/46/10/366/1825898?login=false) levels to improve your mood. Need added motivation to get out of bed? Set your coffee maker on a timer, so you wake up to the smell of coffee brewing. ‍ ## 10\. Do a Breathing Exercise If you can’t get out of bed because of a low mood, anxiety, or poor mental health, breathing exercises may help. Science shows simple breathing exercises can help to lower stress and anxiety, improve mood, and even help you sleep at night. * A [2019 systematic review](https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx?inf_contact_key=8d649708c10b478677ba7a31c40e4184680f8914173f9191b1c0223e68310bb1) found diaphragmatic breathing can reduce blood pressure, breathing rate, and the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md). * A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (co-authored by our advisor [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University) found five minutes of psychological or cyclic sighing (which includes prolonged exhalations) can improve mood and reduce anxiety. * A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) found 4-7-8 breathing can lower stress and anxiety. Doing a few minutes of breathing exercises is also a simple goal to set yourself in the morning when getting out of bed feels impossible. We walk you through how to do these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. RISE also has in-app audio guides to walk you through breathing exercises like diaphragmatic breathing. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* ‍ ## 11\. Have a Morning Routine to Look Forward to Getting out of bed is hard if the first thing on your mind is your to-do list, errands, or daily stresses. Try creating a [morning routine](https://www.risescience.com/blog/morning-routine-app.md) you enjoy and one you want to get out of bed for. To make it more effective at waking you up, try to include getting sunlight, exercise, and perhaps coffee or breathing exercises in your routine. You could try: * Having breakfast with a family member * Going for a morning walk or run * Scheduling a phone call with a friend or message a loved one * Listening to upbeat music or your favorite podcast * Doing a breathing exercise and gentle yoga * Doing some self-care, like taking a long luxurious shower ‍ ## 12\. Get Out in Sunlight During the Day As well as morning sunlight, prioritize getting out in natural light throughout the day. The more light you get during the day, the less sensitive you’ll be to it in the evenings. Daytime light can boost your mood, too. A [2021 study](https://pubmed.ncbi.nlm.nih.gov/34488088/) found participants spent about 2.5 hours outside each day, but each additional hour outside was linked to lower odds of low mood, lifetime major depressive disorder, and antidepressant usage. The researchers also found each hour of daylight was linked to greater ease of getting up, less frequent tiredness, and fewer insomnia symptoms. ‍ ## 13\. Avoid Screens Before Bed A good morning starts the night before. And one key habit to be aware of is using [screens before bed](https://www.risescience.com/blog/screens-before-bed.md). Late-night screen time can cut into your sleep as the blue light from your devices can push back your circadian rhythm, keeping you awake. It’s also easy to get sucked into Netflix or scrolling on social media and blow past your bedtime without even realizing. But pre-bed screen time can also make mornings feel harder. A [2020 study](https://pubmed.ncbi.nlm.nih.gov/32197951/) found longer exposure to blue light from screens in the evenings was linked to more sleep inertia the next morning. **Expert tip:** Try avoiding devices about an hour before bed, or putting on ​​[blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend[these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). ‍ ## 14\. Keep Your Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/670ea98c584b5d4df8196d5b_6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_25252520of_25252520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. It’s going to feel much harder to get up in the morning if you haven’t had enough sleep. A lack of sleep can also contribute to: * [Mental exhaustion](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) or [burnout](https://www.risescience.com/blog/how-to-prevent-burnout.md) * [Mental health](https://www.risescience.com/blog/impact-of-sleep-on-mental-health.md) issues like depression and anxiety * Low mood and [motivation](https://www.risescience.com/blog/how-to-stop-procrastinating.md) * Poor overall health and well-being To make getting out of bed easier, focus on keeping your sleep debt low. Sleep debt is how much sleep you owe your body. It’s compared against your sleep need, the hours of sleep your body needs. Your sleep need is determined by genetics, and it may be longer than you think. We looked at the median sleep need of 1.95 million RISE users aged 24 and older and found it was eight hours. But 48% of users need eight hours or more — and some need a whopping 11 hours 30 minutes of sleep a night! ‍ Want to find out how much sleep you need? RISE can work out your individual sleep need and whether you’ve got any sleep debt. We recommend keeping sleep debt below five hours to feel your best. To lower your sleep debt: * Take an [afternoon nap](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) * Go to bed a little earlier * Sleep in an hour or so later *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## 15\. Stay in Sync with Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is always ticking away inside your body, but you can get out of sync with it. This will make it much harder to get up in the morning. You’ll also have a harder time falling asleep at night, meaning more tiredness the next morning. Being out of sync with your circadian rhythm is also linked to [mental health problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) like depression. To stay in sync: * Keep a regular sleep pattern on workdays and days off * Eat meals at regular times and [don’t eat too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * Get light at the same times and first thing in the morning to reset your circadian rhythm for the day RISE [predicts your circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) each day. You can then see when your body naturally wants to wake up and go to sleep. Sync up your daily life with these times for maximum morning energy — or[reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) if these times don’t match your lifestyle. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ‍ ## 16\. Improve Your Overall Sleep Hygiene ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits. Sleep hygiene is the set of daily behaviors you can do each day to get better sleep. With good sleep hygiene, you’ll fall asleep faster, wake up less often during the night, and get natural, healthy sleep. This will help you meet your sleep need, so getting out of bed doesn’t feel like such a difficult task. Good sleep hygiene includes: * Getting light first thing * Avoiding light close to bedtime * Avoiding caffeine, meals, intense exercise, and alcohol too close to bedtime * Making sure your [bedroom is dark](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md), cool, and quiet RISE can walk you through 20+ sleep habits and remind you when to do each one daily. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## 17\. Speak to a Doctor or Sleep Specialist If you’ve tried improving your sleep hygiene, lowering your sleep debt, and getting in sync with your circadian rhythm, and you’re *still* struggling to get out of bed, consider seeking medical advice. Your healthcare provider or a sleep specialist will be able to test you for sleep problems, sleep disorders, medical conditions, and mood disorders that may be to blame. These include: * Iron deficiency anemia * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * Hypothyroidism (underactive thyroid) * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [Hypersomnia](https://www.risescience.com/blog/hypersomnia.md) * Chronic fatigue syndrome * Heart disease * Diabetes * [Long COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) While [dysania](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/) isn’t recognized as a medical condition in its own right, it’s seen as a symptom or sign of other health problems, including many of those listed above. Dysania is when you have extreme difficulty getting out of bed. You may not be sleeping more, just struggling to get out from under the covers when you wake up. Some medications can also make you tired in the morning, including antidepressants, antihistamines for [allergies](https://www.risescience.com/blog/allergies-worse-at-night.md), and sleep aids. ## Feel Better About Getting Out of Bed Sometimes, getting out of bed can feel like a herculean task. But there are simple things you can do to wake your body up faster. Try getting out in sunlight as soon as you can, doing a short burst of physical activity, and playing a few favorite songs. And don’t forget, keeping your sleep debt low and staying in sync with your circadian rhythm are two of the most impactful things you can do to feel better when you wake up. To help, the [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have each day and predict your circadian rhythm, so you can sync up your daily life to it. RISE can also guide you through 20+ sleep hygiene habits, which will make getting a good night’s sleep easier. You could be enjoying brighter mornings sooner than you think — 80% of RISE users feel better within five days. ## FAQs ### What does it mean if you can’t get out of bed If you can’t get out of bed, you may be sleep deprived, have a mental health condition like anxiety or depression, or have a medical condition. But sleep inertia, or grogginess right after waking up, is also normal, even when you’ve had enough sleep. ### Why is it hard for me to get out of bed? If it’s hard for you to get out of bed, you may be sleep deprived, have a mental health condition like anxiety or depression, or have a medical condition. But sleep inertia, or grogginess right after waking up, is also normal, even when you’ve had enough sleep. ### Why can’t I get out of bed all day? If you can’t get out of bed all day, you may be sleep deprived, have a mental health condition like anxiety or depression, or have a medical condition. Sleep inertia, or grogginess right after waking up, is normal, but it should fade in about 90 minutes. ### How to get out of bed in the morning To get out of bed in the morning, try waking up at the same time every day, using a gentle alarm sound, playing your favorite music, getting out in sunlight as soon as you can, doing some exercise, having a morning routine you look forward to, and getting enough sleep overall. ### How do I make it easier to get out of bed? To make it easier to get out of bed, try waking up at the same time every day, using a gentle alarm sound, playing your favorite music, getting out in sunlight as soon as you can, doing some exercise, having a morning routine you look forward to, and getting enough sleep overall. ### Is it hard to get out of bed with ADHD? It can be hard to get out of bed with ADHD. ADHD is linked to daytime sleepiness, trouble sleeping, anxiety, and depression — all of which can make it harder to get out of bed. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Sleeper Types: Light Sleepers vs. Heavy Sleepers published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/heavy-sleeper domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need Published 2024-07-24 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **How light sleepers and heavy sleepers differ:** Heavy sleepers sleep through light, noise, and other disruptions more easily than light sleepers. * **Factors that determine if you're a light or heavy sleeper:** You may be a light or heavy sleeper due to genetics, sleep deprivation, or sleep habits. Both types have their own benefits and challenges. * **Use the RISE app to get the sleep you need to wake up refreshed:** The RISE app can help you wake up more easily in the morning by helping you catch up on sleep and improving your sleep habits. If you’re a light sleeper, RISE can help you sleep more soundly through the night, too. Do you sleep through thunderstorms, barking dogs, and even your alarm? You might be a heavy sleeper. Heavy sleepers tend to be harder to wake up — which is a good thing at night, but not so good come morning. Light sleepers, on the other hand, are more easily disturbed. Below, we’ll cover why some people are heavy sleepers vs. light sleepers, how you can wake up more easily as a heavy sleeper, and how you can stop being such a heavy sleeper if it’s bothering you. Plus, we’ll explain how RISE can improve your sleep and energy, no matter how heavy you sleep. ## Sleeper Types Some of us are heavy sleepers and some of us are light sleepers. These types of sleepers are not *just* related to sleep stages, but sleep stages play a part in it. There are three stages of non-rapid-eye-movement sleep (NREM) and one stage of rapid-eye-movement sleep (REM sleep). Everyone — light and heavy sleepers — cycles through all of these stages of sleep. Here’s what the sleep stages are. ### Stage 1 This sleep stage happens in the few minutes it takes to drift off. It’s the lightest sleep stage. During this stage, it’s very easy for light or noise to disturb you. ### Stage 2 (Light Sleep) Stage 2 is also known as light sleep. Your breathing, brain activity, and heart rate start to slow down. You are more easily woken up in this stage compared to deep sleep — even if you’re a heavy sleeper. ### Stage 3 (Deep Sleep) Stage 3 is also known as deep sleep. Your breathing and heart rate slow down further and your brain begins producing patterns of slow brain waves known as delta waves. During deep sleep, you might sleep through disturbances and your partner might find it harder to wake you up — even if you’re a light sleeper. If you’re a heavy sleeper, you may spend more time in deep sleep than someone who’s a light sleeper. But we all spend about [10% to 25% of our time asleep in deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) and that’s mainly in the first half of the night. So, if you’re struggling to wake up in the morning, getting more deep sleep probably isn’t to blame. ### Rapid Eye Movement (REM Sleep) REM sleep is the stage when most of your dreams happen. Your eyes move rapidly under your eyelids and most of your muscles are paralyzed to stop you from acting out your dreams. **Learn more about** [**REM sleep**](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) **and other stages of sleep here.** ## What Is a Heavy Sleeper? A heavy sleeper is someone who can more easily sleep through disturbances. This can be a light being switched on, a loud noise, your partner moving around, or even your alarm. ### Benefits of Being a Heavy Sleeper * You’re less likely to be woken up by light, noise, or movement during the night * You get more unbroken sleep, which is more [restorative](https://pubmed.ncbi.nlm.nih.gov/12003157/) than broken sleep * You might get more deep sleep, which is when your body works on recovery * It’s easier to get enough sleep, leading to more energy, better mental and physical health, and improved productivity * You might *feel* better about your sleep — less time awake at night is linked to more [sleep satisfaction](https://pubmed.ncbi.nlm.nih.gov/35192907/) and a higher arousal threshold (the measure of how easily you’re woken up) is linked to [better self-reported sleep](https://academic.oup.com/sleep/article/1/2/161/2749518) — which in turn can help you feel better during the day and sleep better at night ### Drawbacks of Being a Heavy Sleeper * You might sleep through your alarm * You might sleep through important noises, like a fire alarm * You might experience more [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or morning grogginess ### Light Sleeper vs. Heavy Sleeper Your sleeper type isn’t set in stone. How much of a heavy or light sleeper you are can change over time, in certain circumstances, and you can influence it. This is good news for heavy sleepers looking to wake up more easily and light sleepers looking for more restful sleep. * Heavy sleepers have a higher arousal threshold — it takes more light, noise, or disruption to wake them up * Heavy sleepers may sleep through the night whereas light sleepers get more [restless sleep](https://www.risescience.com/blog/restless-sleep.md) * Heavy sleepers may get more deep sleep as light sleepers are woken up more often * Heavy sleepers may generate more of a type of brain activity called [sleep spindles](https://pubmed.ncbi.nlm.nih.gov/20692606/). Sleep spindles may allow you to more easily sleep through noise and other disruptions FYI, it’s not always something external waking you up. “Light sleepers may be more readily roused by internal (e.g. heartburn) or external (e.g. noise) stimuli,” says [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our advisors. **Expert tip:** Heavy sleepers don’t necessarily need less sleep than a light sleeper, it’s just that it’s easier to get the [right amount of sleep for you](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) as you’re not woken up as often. And you’ll still need to get enough sleep overall to get all of the deep sleep you need. ## Why Am I a Heavy Sleeper? More research is needed, but here’s why some of us are heavy sleepers vs. light sleepers. ### Genetics “There’s more to it than genetics, but they certainly play a role” explains [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), a double board certified doctor in psychiatry and sleep medicine. Your genetics may determine how many sleep spindles you generate and these sleep spindles can determine how easily you sleep through disruptions. Genetics also determine your sleep sensitivity more broadly, or how sensitive you are to factors like not only light and noise, but also pain, anxiety, and even caffeine, which can impact how restless, or not, your sleep is. There’s also a genetic component to how much deep sleep you get. “Genetic variations of adenosine deaminase have been found to correlate to more or less deep sleep,” says Dr. Wu. Beyond genetics, you may become more of a light sleeper with age. You produce fewer sleep spindles and could have more factors that wake you up, like pain or medical conditions. ### Sleep Deprivation If you’re sleep deprived, you may fall asleep quickly, sleep through the night, and struggle to wake up in the morning or [oversleep](https://www.risescience.com/blog/oversleeping.md) your alarm. All this makes it feel like you’re a heavy sleeper. **Expert tip:** You may need more sleep than you think. We looked at how much sleep 1.95 million RISE users aged 24 and up needed and found 48% needed eight hours or more. Check RISE to see how much sleep you need. ![The RISE app can tell you ohw much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ### Lifestyle Your daily habits — like avoiding caffeine or exercising daily — could help you sleep through the night like a heavy sleeper. On the flip side, things like late caffeine, alcohol, and stress could cause you to [wake up often in the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) like a light sleeper. If you have children or are in the military, you may be more sensitive to certain sounds at night. **Heads-up:** Many lifestyle factors affecting how heavily you sleep are part of sleep hygiene. These are the daily habits that help or hurt your sleep. Good sleep hygiene can help you have a higher arousal threshold, so you sleep through small disturbances. ### Underlying Medical Conditions & Medications Medical conditions can cause sleep loss or make it harder to wake up in the morning. They may also cause light sleep as you struggle to fall and stay asleep. Those include: * Depression * Anxiety * Diabetes * Hypothyroidism * High blood pressure Medication can also play a role in how heavy you sleep. Some medications, like trazodone, act as sedatives, while others, like fluoxetine, cause sleep fragmentation and lighter sleep. ### Sleep Disorders Sleep disorders can cause sleep deprivation, excessive sleepiness, frequent arousals in the night, or [sleeping more than usual](https://www.risescience.com/blog/why-am-i-sleeping-so-much-all-of-a-sudden.md). Sleep disorders include: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome * Hypersomnia ## How to Wake Up a Heavy Sleeper Here’s how to [make waking up easier](https://www.risescience.com/blog/cant-wake-up.md) as a heavy sleeper. ### Use Natural Light Natural light can suppress the sleep hormone melatonin and signal to your circadian rhythm (or body clock) that it’s daytime and time to be awake. Try opening the blinds or curtains as soon as you wake up, or opening them when waking a heavy sleeper. Then, get outside in natural light for at least 10 minutes each morning. Natural light can help shake off sleep inertia and regulate your sleep schedule, making mornings easier going forward. ### Position the Alarm Away from the Bed If you find yourself hitting snooze when half awake, try putting your phone or [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) on the other side of your bedroom and making sure it’s loud enough to wake you. Once you’ve gotten up to turn it off, try to stay out of bed and get started with your day. ### Experiment with Different Alarms As well as moving your alarm to the other side of the room, try: * Experimenting with different alarms that combine sound, light, and vibrations to wake you up * Using an alarm with [lower frequency sounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) (500 Hz), [melodic sounds](https://pubmed.ncbi.nlm.nih.gov/31990906/), or songs with a tempo of 100 to 150 beats per minute as these can reduce sleep inertia * Avoiding the snooze button as this can make [sleep inertia](https://pubmed.ncbi.nlm.nih.gov/36587230/) last longer Choose from melodic sounds, your choice of music, or vibrations on the RISE alarm. When you turn off the RISE alarm, you’ll be kicked directly to your favorite app to slowly wake up your brain. ![RISE app screenshot showing a Smart Alarm schedule to wake up easier](/assets/66eddae9f7666d59dd01dece_66b21cba2c9d3e2eebc9c28e_6522b2c77ef8e5244a5ab83b_RISE-alarm-w-settings.webp) Use the RISE alarm to wake up more easily. ### Set a Morning Routine Do morning activities you look forward to and ones that help shake off sleep inertia. Those include: * Drinking a cup of coffee * Getting out in natural light * Playing your [favorite music](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) * Doing some exercise (even [30 seconds](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) can help) Encourage deep-sleeping family members to do the same. **We’ve got more tips on** [**how to wake someone up**](https://www.risescience.com/blog/how-to-wake-someone-up.md) **here.** ## Dive Deeper [![](/assets/632c722619c98b1f5b8ef464_how-to-wake-someone-up-n.avif) How To Wake Someone up the Right Way](https://www.risescience.com/blog/how-to-wake-someone-up.md)[![](/assets/6367e897be9fec43c603cb51_how-to-wake-up-to-an-alarm.avif) How to Wake Up to an Alarm (and Not Hate the Process)](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md)[![](/assets/60e54cda8fb9b902ff506d57_man-pouring-milk.avif) How to Become a Morning Person? 20 Steps for Night Owls](https://www.risescience.com/blog/how-to-become-a-morning-person.md) ## How to Stop Being a Heavy Sleeper PSA: There’s nothing wrong with being a heavy sleeper! In fact, it may come in handy when early morning light creeps through the blinds or your neighbors have a house party. But, if you feel like heavy sleeping is disrupting your quality of life or is a product of sleep deprivation, you can make some changes. Plus, how we feel about our sleep can influence our energy, mood, and our future nights of sleep, so if you’re not satisfied with your sleep, making some changes can help you feel better day to day. You can’t control sleep spindles or your genes, but here’s what you can do. ### Establish a Consistent Sleep Schedule Try to wake up and go to bed at the same times each day, even on weekends. This keeps your circadian rhythm in check, helping you feel sleepy at bedtime and more awake when your alarm rings. A regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) reduces your chances of your alarm ringing while you’re in deep sleep, which could make you feel groggier than usual. Check RISE for a prediction of your circadian rhythm to see the best times to go to sleep and wake up. ### Catch Up on Sleep If you haven’t been getting enough sleep, you’ll have built up sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is how much sleep you owe your body. How much sleep you got last night has the most impact on your energy levels today, but lost sleep from the past several days can still affect how you feel. If you have a lot of sleep debt, you’ll find it hard to wake up in the morning, have more sleep inertia, and may sleep through your alarm altogether. You can catch up on sleep and lower sleep debt by: * Taking naps * Heading to bed a little earlier * Sleeping in a little later * Improving your sleep hygiene Check RISE to see how much sleep debt you have. Aim to get it below five hours to see if that helps you wake up more easily. ### Improve Your Sleep Habits Better sleep hygiene can help heavy sleepers get enough sleep and have an easier time waking up each morning. Good sleep hygiene includes: * Avoiding caffeine about 12 hours before bed * Avoiding alcohol about three to four hours before bed * Avoiding [large meals about two to three hours before bed](https://www.risescience.com/blog/sleeping-after-eating.md) * Create a relaxing environment by making your bedroom cool, dark, and quiet * Getting bright light first thing and avoiding it about 90 minutes before bed RISE tells you when to do 20+ sleep hygiene habits at the time that makes them most effective for you. ![](/assets/6703ed667edd8f2470f6ba6e_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE guides you through sleep hygiene behaviors. **Expert tip:** Good sleep hygiene can help light sleepers sleep through the night and sleep deeper. As well as the tips above, focus on reducing [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and anxiety, especially before bed. RISE users say stress and anxiety are their biggest sleep barriers and light sleepers might be more susceptible to them disrupting their sleep. ### Speak to a Healthcare Provider If you’ve tried these fixes but still struggle to get out of bed in the morning and make the most of your day, consult your doctor or a sleep specialist. “You can’t rewire the brain to become a heavy or lighter sleeper,” explains Dr Wu. “But we can try to identify factors that may be contributing to your sleep, and try options such as supplements or medications that might help.” ## Improve Your Sleep With RISE If you’re getting enough sleep and feeling good while awake, you probably don’t need to worry about being a heavy sleeper. If you’re struggling to wake up, however, use RISE to lower your sleep debt, get in sync with your circadian rhythm, and improve your sleep hygiene. This can help you stop oversleeping your alarm and feel more awake in the mornings. The good news is this advice can help light sleepers sleep deeper, too. RISE users notice the difference: “The difference I feel in terms of energy is night and day…I haven’t needed an alarm to wake up in the morning since I started using this app!” [Read the review](https://appfollow.io/app/564260/review/342206720?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Plus, 80% of RISE users get better sleep within five days of using the app. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## References PubMed. (2002). *The effect of sleep fragmentation on daytime function.* [https://pubmed.ncbi.nlm.nih.gov/12003157/](https://pubmed.ncbi.nlm.nih.gov/12003157/) PubMed. (2022). *Objective underpinnings of self-reported sleep quality in middle-aged and older adults: The importance of N2 and wakefulness.* [https://pubmed.ncbi.nlm.nih.gov/35192907/](https://pubmed.ncbi.nlm.nih.gov/35192907/) Oxford Academic. (1978). *Relationship of Arousal Threshold to Sleep Stage Distribution and Subjective Estimates of Depth and Quality of Sleep.* [https://academic.oup.com/sleep/article/1/2/161/2749518](https://academic.oup.com/sleep/article/1/2/161/2749518) PubMed. (2010). *Spontaneous brain rhythms predict sleep stability in the face of noise.* [https://pubmed.ncbi.nlm.nih.gov/20692606/](https://pubmed.ncbi.nlm.nih.gov/20692606/) PMC. (2020). *Alarm Tones, Voice Warnings, and Musical Treatments: A Systematic Review of Auditory Countermeasures for Sleep Inertia in Abrupt and Casual Awakenings.* [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) PubMed. (2020). *Alarm tones, music and their elements: Analysis of reported waking sounds to counteract sleep inertia.* [https://pubmed.ncbi.nlm.nih.gov/31990906/](https://pubmed.ncbi.nlm.nih.gov/31990906/) PubMed. (2022). *Effects of using a snooze alarm on sleep inertia after morning awakening.* [https://pubmed.ncbi.nlm.nih.gov/36587230/](https://pubmed.ncbi.nlm.nih.gov/36587230/) Sleep and Biological Rhythms. (2016). *The effects of the preference for music on sleep inertia after a short daytime nap.* [https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) ScienceDirect. (2021). *The impact of a short burst of exercise on sleep inertia.* [https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) Show all ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md)[Blog ![](/assets/664bc3ac0852a33941b49b36_does-magnesium-give-you-energy_result.avif) Sleep Debt #### Does Magnesium Give You Energy? It Can, Here’s How 11 MINS](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Before Bed Should You Stop Drinking Alcohol? Early published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Before Bed Should You Stop Drinking Alcohol? Early Published 2022-12-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![woman drinking wine and looking at smartphone to try to figure out how long before bed to stop drinking alcohol](/assets/63a0e8ace8374074df60ab07_how-long-before-bed-should-you-drink-alcohol.avif) Drinking alcohol before bed is a common occurrence for many of us. We might enjoy a glass of wine in front of the TV at the end of a long day, grab a beer (or two) with friends on Friday nights, or turn to an alcoholic drink to help us start feeling sleepy in the evenings. But, alcohol has the power to seriously mess up your sleep — which, of course, can mess up your energy levels, mood, and performance the next day. Not to mention your mental and physical health long-term. Luckily, you don’t need to give up your favorite tipples altogether. You just need to get smart with how — and more importantly when — you drink it before bed. Below, we’ll dive into how alcohol affects your sleep, when you should stop drinking it before bed, and how you can still enjoy a drink and a good night’s sleep. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) uses your own biology to tell you the best time to stop drinking — and the best time to stop a whole host of other sleep-disrupting behaviors. ‍ [How does alcohol affect sleep?](#does) [How long before bed should you stop drinking alcohol?](#long) [Do different types of alcohol affect your sleep differently?](#different) [How to sleep and enjoy alcohol?](#sleep) [How to sleep without alcohol?](#without) ‍ ## How Does Alcohol Affect Sleep? The sleepy feeling you get after a glass of wine isn’t in your head. Alcohol is a central nervous system depressant and it slows down your brain activity. It acts as a sedative and it can lead to [decreased sleep onset latency](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) — the time it takes to fall asleep. Don’t be fooled, though. This doesn’t make it a good sleep aid. Alcohol has many negative effects on your sleep. And the more you drink, the more sleep is disrupted. Here’s what happens to your body when you drink alcohol before bed. ### Changes in Sleep Architecture Sleep architecture is how you move through sleep cycles during the night. During a healthy night’s sleep, we cycle through three stages of non-rapid-eye-movement (NREM) sleep — stage 1, stage 2 also called light sleep, and stage 3 also called [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) or slow-wave sleep — and one stage of rapid-eye-movement (REM) sleep. When you drink alcohol close to bedtime, your sleep architecture is impacted. You spend [more time in deep sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) in the first half of the night. This might sound like a good thing, but it comes at the cost of the other sleep stages — which are just as important to your health and everyday functioning. REM sleep is suppressed and it takes your body longer to reach the first REM sleep stage. You might get less [REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) in the first half of the night, or across the night as a whole. REM is the stage of sleep known for being when you dream, but it’s also important for memory consolidation, brain development, regulating emotions, creativity, and pain response. In fact, one [study](https://pubmed.ncbi.nlm.nih.gov/12683478/) found even a moderate serving of alcohol before bedtime impacted REM sleep, which resulted in reduced memory of a recently learned task. When you don’t get enough REM sleep one night, you might experience REM rebound the next time you go to sleep. This is when your body spends more time in REM to make up for the lack of it the night before, meaning your sleep architecture is yet again changed. When your sleep patterns are impacted like this, the sleep you do get isn’t the healthy naturalistic sleep that’s best for your health and energy levels. And when sleep architecture is impacted over multiple nights, your daytime energy and performance are, too. ### Fragmented Sleep Drinking alcohol before bed may help you fall asleep faster, but you pay the price for it later in the night. And in low doses, alcohol can even act as a stimulant within the first hour of drinking it, keeping you awake for longer. When it does make you feel sleepy, the sedating effect wears off and in the second half of the night, you can experience more [nighttime awakenings](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) and more light sleep. This can lead to a vicious circle if you don’t get the restorative sleep you need. One [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) states: “This pattern of initial sleep augmentation followed by a period of poor quality sleep can lead to a downward spiral, with insomnia being self-treated with alcohol to produce a rapid sleep onset, subsequent poor sleep then leading to daytime sleepiness that is self-treated with caffeine, which exacerbates insomnia, requiring more alcohol to fall asleep, etc.” You can also develop a tolerance to the sleepiness effects of alcohol, causing you to consume more to get the same effects. The sedating effects may diminish in as little as [three days of continued use](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/). However, you may not even notice that alcohol is waking you up. This effect is called retrograde amnesia and it’s the reason you don’t remember the minutes before falling asleep or the sub 10-minute microwakenings we all get during the night even without alcohol. But when we don’t remember waking up, it reinforces the idea that alcohol helps, not harms, our sleep. We cover other reasons why you might think you [can't sleep *without* alcohol](https://www.risescience.com/blog/cant-sleep-without-alcohol.md) here. Alcohol is also a diuretic, meaning it increases urination. This may cause you to [wake up needing to use the bathroom](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) throughout the night, causing even more sleep loss. And alcohol ups your odds of [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), too, meaning you may wake up in a hot flush or drenched in sweat — not exactly a recipe for restful sleep. ### Insomnia Binge drinking has also been linked to insomnia. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221579/) among those 50 and older found those who binged more than two days a week had 64% increased odds of insomnia. Those who binged two times or less a week still had 35% greater odds of insomnia than non-binge drinkers. ### Snoring and Sleep Apnea Alcohol relaxes the muscles in your throat, which can either cause you to start [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) or make your existing snoring worse than usual. Beyond snoring, higher levels of alcohol consumption can increase your [risk of sleep apnea by 25%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5840512/), or it can cause it to get worse. Obstructive sleep apnea (OSA) is a condition that causes your airways to collapse, meaning you temporarily stop breathing throughout the night. Alcohol makes this especially worse when drunk close to bedtime. As well as disturbing anyone you share a bed with, snoring and sleep apnea can both lead to sleep loss and lowered daytime energy. And sleep apnea can also lead to[serious health issues](https://www.ncbi.nlm.nih.gov/books/NBK19961/) like high blood pressure, diabetes, stroke, and heart disease. We covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ### Sleep Problems in Alcoholics Alcohol causes sleep issues even when you drink it every now and again, but things can be worse for those with alcohol addiction. [Those with alcohol dependence or those going through alcohol withdrawal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) may experience: * Insomnia — we cover [how to stop alcohol insomnia](https://www.risescience.com/blog/how-to-stop-alcohol-insomnia.md) here * Reduced [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) — the measure of how long you spend in bed actually sleeping (although this may recover with time) * Decreased deep sleep [‍](https://www.sciencedaily.com/releases/2010/08/100824161428.htm) * [Circadian rhythm disruption](https://www.sciencedaily.com/releases/2010/08/100824161428.htm) — which can cause trouble sleeping, low energy, and a whole host of health issues. Speak to a healthcare professional if you think you have a problem with alcohol use to get help cutting down or quitting. We’ve covered [why you can't sleep after drinking alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) other ways [alcohol can impact your sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) here. ### What This Means For You ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. When your sleep is impacted, almost everything else in life is impacted, too. When you wake up often during the night, it makes it harder to meet your sleep need, the genetically determined amount of sleep you need each night. This causes you to start building up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md), the amount of sleep you owe your body. With high sleep debt, everything from your energy levels to your physical and mental health take a hit. Meaning if you’re turning to alcohol as a sleep aid, it’s actually having the opposite effect on your sleep than you’re looking for. And even if you don’t use it as a sleep aid, drinking too close to bedtime can be impacting you more at night and the next day than you think. Even in well-rested people, alcohol has been shown to [lower next-day alertness and performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/) after an evening of drinking. The RISE app can work out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping this below five hours to optimize your energy levels and performance each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How Long Before Bed Should You Stop Drinking Alcohol? ![RISE app screenshot reminding you when to stop consuming alcohol](/assets/627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju-9jbeggzzarmB8Qr_5JxH3QR4HFR3RN3nhrROXs-Mrxcw.png) The [RISE app](https://www.risescience.com/.md) can tell you when to stop drinking alcohol each day. You may not have to give up drinking altogether to get a good night’s sleep. You just need to avoid it in the run-up to bedtime. But how long before bed should you stop drinking alcohol exactly? Unfortunately, there’s no one answer, and how alcohol affects your sleep depends on: * Sex * Age * Physical fitness * Metabolism * How much alcohol you drink * How often you drink alcohol In general, it’s recommended you avoid alcohol three to four hours before bed. This will give your body enough time to metabolize the alcohol and clear it from your system, reducing your chances of disrupted sleep. If you’re drinking large amounts of alcohol, you may want to cut yourself off earlier. But even in low doses, alcohol can have a [stimulating effect](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/) within the first hour of consuming it, meaning a small drink before bed could keep you awake. In one [study](https://pubmed.ncbi.nlm.nih.gov/17612945/), participants consumed a moderate dose of vodka over a 30-minute window and stopped drinking one hour before bed. Two hours 20 minutes later, their melatonin levels were down 15%, and three hours 10 minutes later, melatonin levels were down 19%. Melatonin primes your body for sleep. You can learn more about [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here. There’s even some research to show that stopping drinking three to four hours before bed may not be enough. [Drinking six hours before bedtime](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/) can disrupt your sleep, despite alcohol no longer being in your brain. One [small study](https://pubmed.ncbi.nlm.nih.gov/8959467/) found a moderate dose of alcohol consumed six hours before bed caused a reduction in sleep efficiency, total sleep time, light sleep, and REM sleep. Plus, wakefulness doubled in the second half of the night in those who drank alcohol compared to those who drank water. To take the guesswork out of it, turn to the RISE app to find out your individual alcohol cutoff time. This is the time of day you should stop drinking alcohol to give your body enough time to metabolize it before bedtime. RISE works out your alcohol cutoff time based on your circadian rhythm, your body’s roughly 24-hour internal body clock which dictates things like your sleep-wake cycle, when your body produces certain hormones, and when your body temperature fluctuates. As part of your circadian rhythm, there’s a time of night when your body’s rate of melatonin production will be at its highest. We call this roughly one-hour window of time your Melatonin Window. Melatonin helps you sleep, so going to bed during your Melatonin Window will help you fall and stay asleep. The timing of the window can change depending on the previous night’s sleep times. RISE tracks all of this, predicts your Melatonin Window, and tells you the ideal time to have your last alcoholic drink. As a default, RISE will tell you — and send a notification if you want an extra nudge — to avoid alcohol four hours before your Melatonin Window each night. But you can opt to get this reminder closer to or further away from your Melatonin Window. For example, you might want to be notified six hours before your Melatonin Window if you want to further reduce the risk of sleep disruption or if you know you’ll be drinking a lot that day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ‍ ## Do Different Types of Alcohol Affect Your Sleep Differently? There’s not much research into whether different types of alcohol affect your sleep differently. One [study](https://jcsm.aasm.org/doi/full/10.5664/jcsm.26795) found beer, but not wine or hard liquor, was linked to mild or worse sleep-disordered breathing in men. This may be because people who tend to drink beer tend to drink more in general than those who drink wine or hard liquor, though, or because more people in the study drank beer, so it was easier to find links compared to other alcoholic drinks. Some drinks may impact you more based on what’s in them, however. For example, sugary cocktails can spike your blood sugar and lead to a sugar crash. And anything with caffeine, like an espresso martini or spirits mixed with [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md), will keep you awake through the caffeine. Want a drink with dinner? A non-alcoholic beer may be your best bet. Drinking one [non-alcoholic beer](https://akjournals.com/view/journals/036/101/3/article-p353.xml) during dinner has been shown to improve subjective sleep quality and decrease how long it takes to fall asleep, which may be thanks to the sedating effects of hops. ### The More You Drink, the More Your Sleep is Disrupted While we don’t know much about how beer, wine, and spirits affect your sleep differently, we do know the more you drink, the more your sleep is disrupted. One [study](https://pubmed.ncbi.nlm.nih.gov/29549064/) found low, moderate, and high doses of alcohol all impacted the recovery sleep can provide, but the higher the dose, the more recovery was impacted. Surprisingly, alcohol suppressed recovery similarly for men and women and for physically active and sedentary participants, but alcohol affected younger people more than older people and those with a lower baseline sleep heart rate (usually indicating better cardiovascular fitness) than those with a higher sleep heart rate. ### Alcohol and it’s Common Pairings It’s not just what’s in your drinks or how much you’re drinking that could be impacting your sleep. The behaviors that often go hand in hand with drinking can also disrupt your nights. For example, the relationship between [binge drinking and insomnia](http://ncbi.nlm.nih.gov/pmc/articles/PMC4221579/) may be driven in part by smoking. Smokers have [shorter sleep times](https://www.sciencedirect.com/science/article/abs/pii/S1389945712002882), take longer to fall asleep, and have more disordered breathing. Beyond smoking, while drinking you may also be getting bright light exposure — either while watching TV or in a brightly lit bar — or eating a late-night meal or unhealthy snacks. You may even have caffeine if you’re partial to an espresso martini. But bright light, caffeine, and smoking can all disrupt your sleep further. If you smoke cannabis or take CBD as well, you may find it harder for you to fall asleep or wake up more often in the night. Want to dive into these more? We’ve covered: * [When you should stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * [What time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * [Does cannabis help with sleep?](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) * [Does CBD help with sleep?](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) As well as reminding you when to stop drinking alcohol, RISE can let you know the best time to finish up your last large meal and coffee for the day, and when to dim the lights. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up personalized reminders to avoid bright light, meals, and caffeine.* ‍ ## How to Sleep and Enjoy Alcohol? ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits. Don’t want to give up booze altogether? Here’s how to enjoy alcohol and a good night’s sleep. * **Honor your alcohol cutoff time:** Use RISE to find out when you should stop drinking alcohol based on your circadian rhythm each day. When your alcohol cutoff time rolls around, switch to soft drinks. * **Reduce your alcohol intake:** Avoid binge drinking, stick to one to two drinks a night, or pour smaller servings to reduce how much alcohol you consume. If you do drink close to bedtime, try doing it only one to two nights a week, rather than every night. * **Keep an eye on sleep debt:** Don’t stress about every lost minute of sleep — [anxiety will only keep you up at night](https://www.risescience.com/blog/anxiety-and-sleep.md). Instead, focus on keeping your sleep debt below five hours overall. That means you can enjoy the occasional happy hour with friends or wine with Netflix, and focus on paying down sleep debt over the next few days if it’s crept up. You can pay back sleep debt by getting more sleep at night or taking [well-timed naps](https://www.risescience.com/blog/best-nap-length.md). * **Focus on sleep hygiene best practices:** Sleep hygiene is the name for the set of healthy sleep habits you can do to help you sleep at night. Avoiding alcohol close to bedtime is one of these. But if you do indulge in a late-night drink, pay extra attention to other sleep hygiene best practices like avoiding late-night meals, caffeine, and bright light, which can disrupt your sleep even further. The RISE app can guide you through 20+ sleep hygiene behaviors and tell you the exact time to do them based on your circadian rhythm to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## How to Sleep Without Alcohol? Used to turning to a nightcap to feel sleepy each night? Here’s how to wind down for bed without alcohol. * **Develop a relaxing bedtime routine:** In the run-up to bedtime, do relaxing activities such as reading, listening to music, doing yoga, or journaling. We cover [four easy, science-backed relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) RISE can guide you through here. If you’re used to reaching for a glass of wine as part of your bedtime routine, switch it for a different beverage like a warming tea (just make sure it’s caffeine free). * **Get bright light first thing and avoid it before bed:** Light has the power to wake you up and reset your circadian rhythm in the morning, but keep awake past bedtime if you get too much in the evenings. Get at least 10 minutes of natural light as soon as possible after waking up and dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) about 90 minutes before bed. * **Avoid caffeine, large meals, and intense exercise close to bedtime:** All three can keep you up late into the night. RISE can tell you the best time to stop all of these sleep-disturbing behaviors each day. All of these behaviors are part of healthy [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), which can act as a natural, healthy sleep aid, so you don’t need to turn to alcohol to feel sleepy. ## Don’t Let Your Nightcap Disrupt Your Sleep It may sound counterintuitive, but that nightcap that’s making you feel sleepy is actually disrupting your sleep, waking you up in the night, increasing your odds of sleep apnea, and changing your sleep architecture — all of which lead to not feeling your best the next day. You don’t have to avoid alcohol altogether to get better sleep, however. In general, stop drinking alcohol three to four hours before bed to give your body enough time to get it out of your system. You can check the [RISE app](https://www.risescience.com/.md) for your individual alcohol cutoff time each day for a more accurate time. To maximize your sleep — and therefore your next-day energy levels and performance — check RISE for when to stop other sleep-disrupting behaviors like getting bright light, consuming caffeine and large meals, and doing intense exercise. ## FAQs ### When should I stop drinking alcohol before bed? As a general rule, you should stop drinking alcohol about three to four hours before bed to give your body enough time to get it out of your system so it doesn’t disrupt your sleep. You can use the RISE app to find a more accurate time to stop drinking alcohol based on your body clock, which can change each day. ### Is it bad to drink alcohol before bed? Yes, it can be bad to drink alcohol before bed. Even though it makes you feel sleepy, alcohol can cause you to wake up more often during the night, make your snoring worse, suppress your REM sleep, and increase your odds of sleep apnea and insomnia. This can all lead to lower energy and performance the next day. ### Why can’t I fall asleep when I drink alcohol? In low doses, alcohol can act as a stimulant within the first hour of drinking it. Alcohol also decreases your levels of the sleep hormone melatonin. Sugary drinks or anything containing caffeine can make you feel more alert and you may also be getting late-night light exposure or eating large meals, which can also make it harder to fall asleep. ### How much alcohol can I drink before bed? Any amount of alcohol before bed can have an impact on your sleep. In low doses, it can be stimulating and a moderate amount can decrease your levels of the sleep hormone melatonin. It’s best to stop drinking three to four hours before bed, or check the RISE app for your individual alcohol cutoff time, based on the timing of your body clock. ### Does one glass of wine affect your sleep? One glass of wine can affect your sleep. Low doses of alcohol have been shown to make sleep less restorative and can be stimulating. Alcohol can cause you to wake up more often during the night, make your snoring worse, and reduce how much REM sleep you get. ### How long before bed should you stop drinking caffeine? Caffeine can last in your system for more than 12 hours, but this all depends on genetics, age, metabolism, and how much caffeine you have. The RISE app can work out your individual caffeine cutoff time, or the ideal time to stop drinking coffee each day based on your body clock. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: A Sleep MD Explains How Long Before Bed to Take Melatonin published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # A Sleep MD Explains How Long Before Bed to Take Melatonin Updated 2023-08-15 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You should take melatonin about four to five hours before bed to feel sleepy earlier than usual and take it at your usual wake-up time to feel sleepy later than usual. * If you’re taking it around bedtime, take melatonin 30 to 60 minutes before bed. But heads-up, melatonin isn’t as effective at this time (it’s more effective at shifting your sleep-wake cycle than helping you fall asleep). * The RISE app can tell you when to take melatonin to sleep earlier and guide you through sleep habits to help you fall asleep with or without supplements. Melatonin can help you feel sleepy at bedtime, but timing is everything. If you take melatonin at the wrong time, you could make yourself feel drowsy during the day or push your circadian rhythm, or body clock, back — meaning you sleep later than usual. So how long before bed should you take melatonin exactly? Below, we’ll dive into what scientific research and a sleep doctor have to say. Plus, we’ll cover how the RISE app can help you make sure you take melatonin at the right time for you, and how it can help you get a good night’s sleep if you decide to skip the supplements altogether. ## Advice From a Sleep Doctor “Melatonin works best when you’re using it to shift the timing of your sleep schedule," says Dr. Chester Wu. "To sleep earlier, I usually tell my patients to take melatonin about four hours before the time they’d like to be asleep. To sleep later, take melatonin in the morning. Take melatonin 30 to 60 minutes before bed if you’re taking it to fall asleep, but know it may not be as effective at this time.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How long before bed should you take melatonin?](#melatonin) [What’s the best time to take melatonin?](#time) [What is melatonin?](#what) [How long after taking melatonin will I fall asleep?](#asleep) [How long does melatonin last?](#long) [How long should you take melatonin for?](#take) [What are the side effects of melatonin?](#effects) [How to boost your natural melatonin levels?](#natural) [When should you not use melatonin?](#not) ‍ ## How Long Before Bed Should You Take Melatonin? How long you need to take melatonin before bed will all depend on what you’re trying to do. To sleep earlier than usual, take melatonin four to [five hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156320/) before bed. To sleep later, take it at your usual wake-up time. To fall asleep at bedtime, take it 30 to 60 minutes before bed, but know that melatonin isn’t as effective when you take it in the evening. ‍ Melatonin is best used to [change the timing of your circadian rhythm](https://www.sciencedirect.com/science/article/abs/pii/S1087079204000474), your roughly 24-hour body clock that controls your sleep-wake cycle. It’s not as effective when used like a traditional sleep aid to fall asleep. That means melatonin can be useful when: * Getting over jet lag * Adjusting to shift work * Shifting your sleep schedule Melatonin supplements work best when your natural melatonin levels are low, i.e. during the day. This is why you take it during the day to shift your sleep-wake cycle, and why it can help you sleep at times you usually wouldn’t (like a night shift worker trying to sleep during the day). If you take it before bed at night, you may fall asleep faster, but only by a small amount — or you may not notice any difference at all. We've covered other reasons [why melatonin may not work for you](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) here. The US Food and Drug Administration (FDA) classifies melatonin as a dietary supplement, so there are no set guidelines around when to take melatonin. But here’s what we know about when to take melatonin before bed. ### To Get Over to Jet Lag You can take melatonin to help you [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) faster. In this case, the best time to take melatonin will depend on which direction you’re traveling in. * If you’re flying west, take melatonin in the morning to help you go to sleep later than usual. * If you’re flying east, take melatonin in the afternoon or evening to help you sleep earlier than usual. More research needs to be done on the exact timing, but here’s what one [paper](https://www.sciencedirect.com/science/article/abs/pii/S1477893908001270) suggests based on multiple studies: For eastbound flights up to nine hours long: * **Before the flight:** Take 5 mg of melatonin, wake up earlier, and get bright light exposure. Get [enough sleep](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) before traveling. * **Day of the flight:** Take 5 mg of melatonin at 6 p.m. * **After the flight:** Wake up in the morning and do 30 minutes of outdoor exercise to help you adapt. Take 5 mg at bedtime until adapted. For westbound flights up to nine hours long: * **Before the flight:** Take 1 mg of melatonin after waking up and gradually start waking up later. Get enough sleep before traveling. * **Day of the flight:** Take1 mg after waking up * **After the flight:** Stay up until your new target bedtime and get natural light exposure. Take 1 mg when you next wake up. For flights in either direction that are 10 to 14 hours long: * **Before the flight:** Stay up later and get natural light exposure. Take 1 mg after waking up. Get enough sleep before traveling. * **Day of the flight:** Take 1 mg after waking up. * **After the flight:** Do 30 minutes of outdoor exercise in the morning and afternoon. Take 5 mg of melatonin at bedtime. The more time zones you’ve crossed, the longer it can take to adjust. **Heads-up:** Many experts recommend taking small doses of melatonin of 0.5 mg to 3 mg. Most clinical trials study 2-mg doses, so larger doses aren’t as well-researched. Plus, [research](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full) shows 0.5 mg of melatonin is just as effective as 5 mg for treating jet lag, although 5 mg can help people fall asleep faster than 0.5 mg doses. Doses larger than 5 mg may be no more effective. Large doses can increase your risk of side effects, make you sleepy during the day (when you don’t want to be), and if you wake up with elevated melatonin levels, this may push back your sleep cycle when you’re trying to bring it forward. We’ve covered [how much melatonin to take for jet lag](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### To Adjust to Shift Work If you work nights and need to sleep during the day, or work rotating shifts and need to sleep at different times throughout the month, melatonin may help you adjust to the new sleep schedule faster. Take melatonin in the morning to push your sleep cycle back. And take it about four to five hours before your usual bedtime to fall asleep earlier. However, even though [research](https://journals.sagepub.com/doi/abs/10.1177/074873049701200624) shows melatonin can be useful for shift workers, not everyone agrees it’s the right option. According to the [National Institutes of Health](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) (NIH), studies looking into this are small or inconclusive. And some experts advise against it. Josephine Arendt from the University of Surrey wrote in the [*Journal of Biological Rhythms*](https://journals.sagepub.com/doi/abs/10.1177/074873049701200624): “Sleepiness/poor performance in the workplace or on the flight deck is a potential short-term problem with wrongly timed melatonin administration; hence, I strongly advise shift workers and flight crew members not to self-medicate with melatonin at present; that is, until we can be certain of correct timing.” To avoid the risks of drowsiness at work, [light therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671327/) may be a better option for shift workers. Alternatively, melatonin can help you get back to a normal sleep schedule after a stint of night shifts. ### To Shift Your Sleep Schedule If you’re a night owl trying to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md), taking melatonin short term can help you shift your sleep schedule earlier. Take melatonin four to five hours before the time you’d like to go to sleep to fall asleep earlier. ‍ One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3841985/) found taking 0.5 mg of melatonin in the afternoon is enough to shift your sleep schedule earlier when coupled with bright light exposure in the morning. On the flip side, melatonin can help you stay up longer. If you’re an extreme early bird trying to [sleep in](https://www.risescience.com/blog/sleeping-in.md) later, take melatonin when you usually wake up to push your sleep cycle back. Once you’ve shifted your sleep schedule, use good sleep hygiene to stick to it, rather than relying on melatonin supplements. **Heads-up:** Sleep hygiene is the set of daily habits you can do to fall and stay asleep more easily each night. RISE can guide you through 20+ sleep habits and tell you the best times for you to do them to make them more effective. More on these below. Learn [how to reset your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) here. ### To Fall Asleep at Bedtime Melatonin doesn’t knock you out immediately like some [sleeping pills](https://www.risescience.com/blog/sleep-aids.md) can. That means you shouldn’t take melatonin as you crawl into bed if you want to fall asleep straight away. And you shouldn’t take it if you [wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) and struggle to fall back to sleep, either. If you’re taking melatonin in the evening, take it 30 to 60 minutes before the time you want to sleep. The supplement will likely reach peak levels in your system within an hour, and this should coincide with the time you try to fall asleep. ‍ The one caveat here? Melatonin works best when your natural melatonin levels are low. So the earlier you take it, the more effective it’ll be. But this can make you feel sleepy earlier than usual. If you take it late in the evening, you may only fall asleep a few minutes faster (which could be the placebo effect), or you may get no real effects at all. To take the guesswork out of it, RISE can tell you the best time to take melatonin to feel sleepy earlier. ![RISE app screenshot reminding you to take melatonin supplements](/assets/670f127c2b868ef84baee4a1_6260982d84a7ea12942b59e3_OqK4kqKQZU46u51r_9dTFFfO31knmFWholC_GqHESXIy6m8zK4Vvicw9ngIazh8I7rIsfEb5CTX3TKteNYgyAMMvmD0LRi_AMkcilOcQulWqfqyh1SrPTw7-M0bEEI.png) The RISE app can tell you when to take melatonin to fall asleep earlier. Speak to your healthcare provider if you’re interested in taking melatonin to help with a sleep disorder. They can advise you on the best course of action. ‍ ## What’s the Best Time to Take Melatonin? The best time to take melatonin will depend on what you’re trying to do. To fall asleep earlier than usual, take melatonin four to five hours before bed. To fall asleep later than usual, take melatonin at your usual wake-up time. To fall asleep at bedtime, take it 30 to 60 minutes before bed (although, again, it may not be as effective at this time, even if you time it right). There’s no set time to take melatonin before bed, however, as melatonin affects us all differently. And if you’re taking an immediate-release or fast-release melatonin, you may feel the effects sooner than if you’re taking a slow-release or extended-release tablet. Higher doses may also kick in faster than lower doses, and therefore you’ll feel the effects sooner. These timing recommendations also apply to when you want to get a full night’s sleep. If you want to take a nap, it’s not advisable to take melatonin. The supplement can last in your system for four to eight hours, so you may feel drowsy after the nap and mess with your circadian rhythm, disrupting your next night of sleep. If you’re planning a nap, do it during your mid-afternoon dip in energy to fall asleep more quickly. RISE can tell you when this will be each day. ‍ ## What is Melatonin? Melatonin is a natural hormone your brain makes to help you feel sleepy and wind down. As long as it’s dim enough, the pineal gland in your brain will start producing melatonin about two hours before your biological bedtime. This moment is called the dim light melatonin onset, or DLMO. Melatonin lowers your body temperature, blood pressure, [stress hormones](https://www.risescience.com/blog/cortisol-and-sleep.md), and your alertness levels, helping you fall asleep. It plays a part in keeping your circadian rhythm in check. Most of us have all the melatonin we need to fall and stay asleep. But aging, certain medical conditions, and medications can disrupt or reduce our melatonin production. And there may be times when we want to shift our sleep schedule or sleep when we typically wouldn’t — and this is when melatonin supplements can come in handy. The hormone can be made in the lab or from animal glands, and you can buy melatonin pills, gummies, capsules, patches, and sprays. This synthetic melatonin can trick your brain into thinking it’s sunset, making you wind down for sleep when you wouldn’t normally be doing so. However, it doesn’t force you to sleep like over-the-counter sleep aids do. It works best when your natural levels of melatonin are low — hence why it’s best used to shift your sleep schedule or sleep when you usually wouldn’t, like during the day. And it doesn’t necessarily make you sleep for longer or increase the amount of [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) you get. Instead, it works by shifting the timing of your circadian rhythm, changing the times when your body naturally wants to sleep. When you take it at night like a traditional sleep aid, it may help you fall asleep a few minutes faster. Melatonin can be useful when overcoming jet lag or shifting your sleep schedule. And they can be prescribed for sleep problems. They may also help those with [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md), pre-surgery anxiety, high blood pressure, and cancer. ‍ ## How Long After Taking Melatonin Will I Fall Asleep? How long it takes you to fall asleep after taking melatonin will depend on when you took it and how large of a dose you took. If you take melatonin before bed, you may fall asleep within 30 to 60 minutes. But melatonin isn’t as effective when taken in the evening as your natural melatonin levels are already high. If you take it in the afternoon or evening, you should feel sleepy around four to five hours later. And if you take melatonin in the morning, you should feel sleepy later than usual (useful for shift workers or those battling jet lag). But melatonin doesn’t force your body to sleep, so things like late-night light exposure or caffeine can keep you awake. Larger doses may help you fall asleep faster than smaller doses, but they increase your risk of side effects, morning grogginess, and accidentally pushing your sleep cycle back. More research needs to be done to find out how long after melatonin you’ll fall asleep, and how gummies, patches, and sprays work compared to pills. ### Can I Take Melatonin 20 Minutes Before Bed? If you’re taking melatonin before bed, it’s recommended you take it 30 to 60 minutes before bed. Taking melatonin 20 minutes before bed may work, but it also may not help you fall asleep much faster. And if you take a high dose, you may still have high levels of melatonin in your system in the morning, which can push back your circadian rhythm. ### How Long Does it Take 3 mg, 5 mg, and 10 mg of Melatonin to Kick in? It can take melatonin [15 minutes to 3.5 hours](https://link.springer.com/article/10.1007/s00228-015-1873-4) to kick in and reach maximum levels in your system. Melatonin can then take a long time to wear off, and the effect it has on your sleep will depend on when you took it. Taking melatonin in the morning can push back your sleep cycle, whereas taking it in the afternoon or evening can bring it forward to help you fall asleep earlier than usual. Taking it before bed may not be that effective as your natural melatonin levels are already high. Larger doses may kick in faster than smaller doses. But large doses are not usually recommended. ### Can You Take Melatonin at 3 a.m.? You shouldn’t take melatonin at 3 a.m. Melatonin won’t force you to sleep, make you drowsy straight away, or change how restful your sleep is. Instead, it can change the timing of your circadian rhythm. If you take melatonin at 3 a.m. you may wake up with high melatonin levels, which can push back your circadian rhythm the next night. Instead of popping a melatonin, we’ve covered [what to do if you’re awake at 3 a.m.](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md) here. And the RISE app has many tools, guides, and soothing sounds to help you fall back asleep. ‍ ## How Long Does Melatonin Last? Melatonin can last for four to eight hours. It has a half-life of [20 to 45 minutes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699659/), meaning it takes 20 to 45 minutes for your body to metabolize half of the amount of melatonin you take. But how long melatonin lasts can depend on your age, and whether you’ve had caffeine, if you’re a smoker, or if you’re on any medication. It also depends on the type of supplement you take. Immediate-release melatonin kicks in faster and can last less time than extended-release melatonin. We’ve covered more on[how long melatonin lasts](https://www.risescience.com/blog/how-long-does-melatonin-last.md) here. ‍ ## How Long Should You Take Melatonin For? There’s no set time limit on how long you should take melatonin for. If you’re using melatonin to adjust to jet lag, a new shift work schedule, or a new sleep schedule, take the sleep aid until you’re adjusted. Some experts, like the National Health Service (NHS) in the UK, recommend taking melatonin for jet lag for a maximum of five days. If you’re taking melatonin for sleep issues or a circadian rhythm disorder like delayed sleep phase disorder, your healthcare professional will be able to tell you how long to take it for. Melatonin may not work long-term. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3853526/) found participants taking melatonin saw sleep improvements after taking the supplements for three months, but not after taking them for a year. But these participants did have a health condition, though, so more research is needed. While melatonin appears safe for short-term use, there are no studies on the safety of melatonin in the long run. So we don’t recommend taking melatonin every night to fall asleep. ‍ ## What Are the Side Effects of Melatonin? The common side effects of melatonin supplements include: * Headaches * Nausea * Dizziness * Morning tiredness * Daytime sleepiness * Impaired morning cognition (a [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A34/7181621) found young adults had lower morning cognition after taking melatonin the night before) **Expert tip:** Melatonin can make you feel sleepy the next day if you’ve taken a high dose close to bedtime. If this happens, try taking a smaller dose. We recommend[Thorne](https://www.thorne.com/products/dp/melaton-3-trade?utm_source=risesci) and[USP tested](https://www.usp.org/dietary-supplements-herbal-medicines) as reputable brands to increase your odds you're taking the amount advertised on the bottle. Less common possible side effects include: * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * Abdominal pain * Joint pain * Tremors * Seizures * Allergic reactions [Melatonin isn’t considered addictive](https://www.risescience.com/blog/is-melatonin-addictive.md). But taking high doses can increase the odds of side effects. **Heads-up:** Melatonin can cause serious health issues in children. Seek medical advice before giving your child a melatonin supplement. The use of melatonin is on the rise and a [2023 study](https://jamanetwork.com/journals/jama/article-abstract/2804077) found calls for pediatric melatonin ingestions to US Poison Control Centers increased by 530% from 2012 to 2021. They were linked to over 4,000 hospitalizations and two deaths. ‍ ## How to Boost Your Natural Melatonin Levels? To [boost your natural melatonin levels](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md), improve your sleep hygiene. The key habits to focus on are getting light first thing in the morning and during the day, and avoiding it in the evening and at night. With good sleep hygiene habits, your brain can make all the melatonin you need to fall asleep. This way, you don’t have to worry about melatonin supplement timings. And good sleep hygiene is important if you are taking melatonin, too. After all, you don’t want bright lights in the run-up to bedtime to cancel out the effects of your supplements. Here’s what to do: * **Get natural light first thing:** Aim to get out in sunlight for at least 10 minutes as soon as possible after waking up. Make that 15 to 20 minutes if it’s cloudy or you’re getting light through a window. Light suppresses melatonin and boosts serotonin. About 12 hours later, this serotonin will be converted into melatonin to prime your body for sleep again. * **Get natural light throughout the day:** The more light exposure you get during the day, the less sensitive you’ll be to it in the evenings. Make a habit of going out for walks, exercising outside, and working by a window if possible. * **Dim the lights in the evening:** To keep melatonin production high in the evenings, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/) shows exposure to room light before bed suppresses melatonin production and shortens production duration by about 90 minutes. * **Make your bedroom dark:** Use blackout curtains and wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). If you wake up during the night to use the bathroom, keep the lights off or as low as possible. The same research above found exposure to room light during the hours of sleep suppressed melatonin by more than 50%. * **Avoid alcohol close to bedtime:** [Research](https://pubmed.ncbi.nlm.nih.gov/17612945/) shows even a moderate dose of alcohol one hour before bed can reduce melatonin production. We recommend [avoiding alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) to stop it from disrupting your sleep. RISE can tell you when to do 20+ sleep hygiene habits each day. And the app can act as a [safer alternative to melatonin supplements](https://www.risescience.com/blog/melatonin-to-fall-asleep-rise-sleep-app-safer-alternative.md). As well as getting personalized sleep hygiene reminders, you can use RISE to check when your body’s rate of melatonin production will be at its highest. We call this your Melatonin Window. Try heading to bed during this roughly one-hour window of time to fall asleep more easily. ![RISE app screenshot showing your melatonin window](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The RISE app can tell you the best time to go to bed. Good sleep hygiene can help you get enough sleep, or in scientific terms, meet your sleep need. Your sleep need is the genetically determined [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) each night. RISE can work out your sleep down to the minute using a year’s worth of your phone use behavior and sleep science algorithms. You might be surprised by the result. Among 1.95 million RISE users aged 24 and up, 48% need eight hours of sleep or more a night. ![Among 1.95 million RISE users aged 24 and up, 48% need eight hours of sleep or more a night. ](/assets/671ae356f247d05563efa4d5_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The RISE app can work out how much sleep you need. ‍ ## When Should You Not Use Melatonin? You should not use melatonin every night to fall asleep. And you should speak to your healthcare provider before taking it if you’re: * Pregnant * Breastfeeding * A transplant recipient * Taking medication like epilepsy drugs, blood thinners, or immunosuppressants * Taking oral contraceptives * Diagnosed with a health condition like diabetes, depression, or high blood pressure ## Take Melatonin at the Right Time for You Melatonin can help you shift the timing of your circadian rhythm to sleep earlier or later, but you need to take the supplements at the right time. Take melatonin four to five hours before you want to feel sleepy if you want to bring your sleep-wake cycle forward. And take them at your usual wake-up time if you want to push your sleep-wake cycle back. Taking melatonin 30 to 60 minutes before bed *may* help you fall asleep at bedtime, but it’s also not that effective when taken in the evenings like a traditional sleep aid. The RISE app can tell you the ideal time to take melatonin supplements to sleep earlier. Plus, RISE can tell you when your natural melatonin production rate will be at its highest and guide you through 20+ sleep hygiene habits to help you get better sleep, with or without melatonin. Don’t just take our word for it — 80% of RISE users say they get more sleep within five days of using the app. ## FAQs ### How long before bed should you take melatonin? You should take melatonin about four to five hours before bed to sleep earlier or take it in the morning to sleep later. You can take melatonin 30 to 60 minutes before bed to sleep at bedtime, but because it’s not primarily a sleep aid, it’s not as effective at this time. ### How long does melatonin take to work? It can take 15 minutes to 3.5 hours for melatonin to work and reach peak levels in your system. Melatonin doesn’t knock you out, though, it works best when used to change the timing of your circadian rhythm. Taking it in the morning pushes back your circadian rhythm, and taking it in the afternoon or evening brings it forward. ### Best time to take melatonin? The best time to take melatonin is about four to five hours before the time you want to sleep if you want to fall asleep earlier than usual. If you want to fall asleep later than usual, the best time to take melatonin is at your usual wake-up time. You can take melatonin 30 to 60 minutes before bed to sleep at bedtime, but because it’s not primarily a sleep aid, it’s not as effective at this time. ### How long after taking melatonin will I fall asleep? How long it takes you to fall asleep after taking melatonin will depend on when you took it. If you take it before bed, you may fall asleep within 30 to 60 minutes, but it’s not as effective when taken in the evening as a traditional sleep aid. When taken in the afternoon or evening, you may fall asleep four to five hours after taking melatonin. And if you take it in the morning, you may fall asleep later than usual. ### Does melatonin work immediately? No, melatonin doesn’t work immediately. It works best when you use it to change the timing of your circadian rhythm, rather than taking it before bed to sleep. Take melatonin four to five hours before the time you want to sleep if you want to sleep earlier, and take it at your usual wake-up time if you want to sleep later than usual. ### Does melatonin work the first night? Melatonin should work the first night if you take it at the right time. Take melatonin four to five hours before bed to feel sleepy earlier or at your usual wake-up time to feel sleepy later. If it doesn’t work for you, make sure you’re keeping the lights low in the run-up to bedtime as this can reduce natural melatonin levels. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Can You Go Without Sleep? Less Time Than You Think published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-can-you-go-without-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Can You Go Without Sleep? Less Time Than You Think Published 2021-05-27 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Woman having a hard time getting to sleep: how long can you go without sleep](/assets/60bd9471f668e0c0d8bb81f1_woman-having-trouble-sleeping.avif) Many of us neglect sleep to make room for other things, whether it's staying up to cram for an 8 a.m. chemistry test, partying through the night, or watching one more episode on Netflix. In fact, a simple Google search for "How long can you go without sleep?" generates close to a billion search results. But, we're here to shed light on why you shouldn't sacrifice sleep if you want better wakefulness. After all, there must be a reason why roughly a third of our lifetime is reserved for sleep. Below, we explain why you can't get more out of your day by sleeping less, and the unwanted side effects of sleeplessness that start racking up almost immediately. Most importantly, we’ll tell you how the [RISE app](https://www.risescience.com/.md) can help you meet your sleep need for [better energy](https://www.risescience.com/blog/natural-energy.md) during the day. ## **How Long Can You Go Without Sleep?** For a science fair project in 1965, Randy Gardner set the world record by going [264 hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057238/) — roughly 11 days — without sleep. This resulted in significant declines in his concentration, motivation, perception, and higher-level mental processes. A [2017 NPR interview with Gardner](https://www.npr.org/2017/12/27/573739653/the-haunting-effects-of-going-days-without-sleep) revealed signs of nausea on the third morning of the experiment. Most worryingly, he complained of memory loss which felt like “an early Alzheimer's thing brought on by lack of sleep.” In other words, the human body isn’t made to withstand sleep deprivation to any degree. Dr. Mark Rosekind — a former Director of Stanford University’s Sleep Center and current sleep science advisor to Rise Science — explains that [sleep is as vital as air, food, and water.](https://www.risescience.com/blog/mark-rosekind-sleep-debt.md) A lack in any of these basic essentials is akin to a death sentence. The same goes for sleep. And it doesn’t take 11 days without sleep to start experiencing negative effects. In Matthew Walker's book, [Why We Sleep](https://www.goodreads.com/quotes/9693601-after-thirty-years-of-intensive-research-we-can-now-answer), he points out, "The recycle rate of a human being is around 16 hours. After 16 hours of being awake, the brain begins to fail." So that means after being awake from 6 a.m. to 10 p.m., for example, you’re already starting to experience cognitive impairment. So, let’s look at what happens if you go 1-3 days without sleep. ### **24 Hours of Sleep Deprivation** An all-nighter will immediately affect how lousy you feel and how poorly you function the next day. For instance, after a night without sleep, you will most likely become easily irritable at the slightest blunder. Not only that, but a full 24 hours without sleep also results in the same cognitive impairment as having a [blood alcohol level (BAC) of 0.10%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/), which is higher than every state’s legal limit. Research also shows 24 hours of total sleep deprivation impairs “[molecular clearance from the human brain](https://academic.oup.com/brain/article/144/3/863/6214917),” specifically leading to amyloid-beta (a metabolic byproduct) accumulation in the cortex. Incidentally, the buildup of amyloid-beta and the eventual [formation of amyloid plaques](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257134/) is a distinctive hallmark of Alzheimer’s disease. As such, sleep deprivation (particularly in the long term) can heighten your risk of neurodegenerative disorders like Alzheimer’s disease. ### **36 Hours of Sleep Deprivation** When you’ve been awake for a day and a half, the stakes are even higher: * One [2013 study](https://pubmed.ncbi.nlm.nih.gov/23987493/) involving young soldiers highlighted that 36 hours of wakefulness “significantly increased error rate” in participants. * Another [1997 study](https://academic.oup.com/sleep/article/20/2/115/2731607) confirms you’d likely have a slower reaction time, reduced attention span, and a higher likelihood of microsleeps (dozing off for a short while without conscious knowledge). * [The Journal of Sleep](https://academic.oup.com/sleep/article/20/10/871/2725969) also reports sleep-deprived participants exhibit reduced speech eloquence and expressionless voices. * A more [recent study](https://pubmed.ncbi.nlm.nih.gov/32363754/) shares a fall in the body’s ability to retain heat coupled with higher-than-normal blood pressure after staying awake for 36 hours. ### **48 Hours of Sleep Deprivation** If you have gone two whole days without any sleep, brace yourself for the backlash: * Your immune system drastically weakens after 48 hours of wakefulness. In fact, the [Journal of Sleep Research](https://pubmed.ncbi.nlm.nih.gov/11382891/) warns of a drop in natural killer (NK) cell count, which are immune cells with anti-tumor and anti-viral properties. * You’d likely face [a decline in stimulus detection](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242677/) (an aspect of visual processing), which inevitably leads to cognitive impairment. Expect severe downgrades in your daily performance and productivity. * You’re even more susceptible to the lure of microsleeps, which compromises your personal safety and doesn’t bode well for everyday tasks like driving. In fact, the [AAA Foundation for Traffic Safety](https://aaafoundation.org/acute-sleep-deprivation-risk-motor-vehicle-crash-involvement/) shared that up to one-fifth of all fatal crashes involve a sleep-deprived driver. Of course, you don’t have to go 48 hours without sleep to encounter this risk. A little sleep deprivation, for example, sleeping an hour less than you needed the night before, is enough to impair your driving skills. * You may even start hallucinating, according to a [2018 systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048360/). ### **72 Hours of Sleep Deprivation** If you’ve made it this far without any sleep at all, it's a major cause for concern. According to [a study involving 12 astronauts](https://www.sciencedirect.com/science/article/abs/pii/S0010440X15000905) who stayed up for 72 hours, you’re most likely struggling with a poorer mood, diminished information processing, and a faster heart rate. On top of that, animal studies indicate [circadian misalignment, greater oxidative stress](https://www.scirp.org/journal/paperinformation.aspx?paperid=81029), heightened anxiety, and [neuroinflammation](https://pubmed.ncbi.nlm.nih.gov/27013946/) following 72 hours of wakefulness. ## **Gradual Sleep Loss Is as Bad as All-Nighters** One thing to note before we go any further is that sleep deprivation isn't just the product of missing full nights of sleep and staying awake for extended periods of time. You can do just as much damage shaving off an hour of sleep every night for a week. For example, after 10 consecutive nights of getting seven hours of sleep — one hour less than the average eight-hour sleep need — your brain becomes as impaired as it would if you hadn’t slept for a full 24 hours. Many of us can probably relate to this second scenario of small amounts of sleep loss every night. Perhaps you’ve stayed up an hour or two past your bedtime to catch up on work or binge watch your favorite show on Netflix. What you dismiss as insignificant sleep debt is actually critical sleep loss that’s on the same level as pulling an all-nighter. Why that can be hard to comprehend (indeed, pulling an all-nighter vs. missing out on an hour or so of sleep across a week definitely *feels* different), we tend to adapt subjectively to sleep deprivation very quickly, so you may not feel immensely tired. That said, know that your cognitive, emotional, and physiological functions have already taken a significant hit. In fact, a [2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491935/) found that nine days of recovery sleep actually improved the moods of participants suffering from unrecognized sleep loss. ## **So, How Much Sleep Do You Need?** There’s a popular myth that everyone needs eight hours of sleep to feel good during the day. Unfortunately, there’s no one-size-fits-all solution when it comes to how much sleep you should be getting. We all have a genetically determined sleep need that varies from person to person and changes over the course of our lifespan. For instance, you may need a sleep duration of 9.5 hours to function at your best while your gym buddy only needs 7.5 hours. So, to answer the question of how long *you* can go without sleep, the general recommendation is the difference between one sleep-wake cycle (about 24 hours) and your individual sleep need. For example, if you need nine hours of sleep, then you should stay awake for 15 hours at most. ## **The Two Levels of Sleep Deprivation: Acute vs. Chronic** ![how long can you go without sleep: Man taking a nap in public while sitting on the stairs](/assets/66edddafa4707c521fdcda33_60bd94b344d9060327e150e3_man-taking-a-nap-while-sitting-on-the-stairs.jpeg) Even if you aren’t staying awake for days at a time, not meeting your sleep need will still lead to sleep deprivation, which is classified into short term (acute) and long term (chronic). ### **Acute Sleep Deprivation** Acute sleep deprivation (also known as acute sleep debt) is the amount of sleep you’ve missed relative to your biological sleep need over the past 14 days. You could rack up acute sleep debt by pulling an all-nighter or by, for example, only sleeping six hours every night in the past week when your sleep need is 9 hours per night. ### **Chronic Sleep Deprivation** Chronic sleep deprivation (or prolonged sleep deprivation) is much more than just losing a good night’s sleep (or two). Instead, with this type of sleep debt, you’re regularly not meeting your sleep need, much less paying back any of the deficit. The [American Academy of Sleep](http://aasm.org/resources/factsheets/sleepdeprivation.pdf) defines chronic sleep deprivation as restricted sleep for three months or longer. If you’ve been consistently undersleeping for most of your life, say, a nightly sleep duration of six hours on an 8-hour sleep need, you’re likely plagued with chronic sleep deficiency, and inevitably acute sleep debt too. ## **The Negative Effects of Acute and Chronic Sleep Deprivation** Sleep deprivation, both in the short and long term, makes you feel bone-weary and muddle-headed before your day has even started. You’re probably excessively sleepy and yawn with embarrassing frequency. Of course, it’s possible the other side of the coin exists. You may not feel tired after a night of short sleep as you adapt quickly to sleep loss in a subjective manner. Research indicates the suprachiasmatic nucleus in your brain (i.e., your circadian clock) [secretes more cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/) (a stress hormone) than usual the next day, particularly from the afternoon to evening. This tricks you into feeling more alert than you actually are to help you get through the day on minimal sleep. And don’t forget, your circadian rhythm is still at play behind the scenes to promote wakefulness (especially during your energy peaks). Unfortunately, the higher stress levels take a toll on your mental health and slows down the recovery process of your body’s cortisol response. Regardless of how you *feel* and subjectively assess how you’re functioning, sleep loss will still manifest as low-level brain damage, inciting daytime impairment. Below, we show you exactly how nasty sleep loss can be to your waking life. ### **What Happens With Acute Sleep Debt?** ![how long can you go without sleep: Man yawning with his eyes closed while working](/assets/66edddafa4707c521fdcda36_60bd94cd20631af8c096413f_man-yawning-while-working.jpeg) So, what are the effects of acute sleep debt? According to the [Journal of Nature and Science of Sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/), short-term sleep loss comes with: * Immediate changes to your metabolism, in which less leptin (a hormone that regulates fat storage) and more ghrelin (the hunger hormone) increase your appetite * More intense morning [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), i.e., you feel groggier upon rousing * More severe daytime sleepiness * Poorer mental health — think greater [stress](https://www.risescience.com/blog/stress-sleep-loss-sales-nightmare-doesnt-have-to-be.md), anxiety, and depression * Physical and physiological effects, such as a higher frequency of headaches and abdominal discomfort * Negative emotions, including irritability and impatience * Impaired work productivity and school performance * Reduced cognition, in terms of attention, memory formation, decision-making, and judgment * Heightened risk-taking behavior, such as illicit drug use and drunk driving ### **What Happens With Chronic Sleep Deprivation?** The physiological, emotional, and psychological repercussions of chronic sleep debt are so deleterious, it’s now labeled as a public health epidemic. After all, [research indicates](https://www.ncbi.nlm.nih.gov/books/NBK19961/) “50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness.” Where acute sleep debt incurs immediate, short-term downgrades in your waking moments, chronic sleep deprivation adds long-term mental and physical health complications to the towering pile. The [Journal of Nature and Science of Sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/) details the injurious effects of prolonged sleep deficit as follows: * Increased risk of heart diseases, such as hypertension and high blood pressure * Heightened susceptibility to metabolic disorders, like obesity and Type 2 diabetes * Increased body mass index (BMI), which is a likely indication of weight gain * Higher risk of cancers, such as colorectal cancer and breast cancer * Poorer mental health as indicated by the close association of suicide with sleep disturbances On a more chilling note, chronic sleep deprivation is also the direct cause of death in rare genetic sleep disorders like [fatal familial insomnia](https://rarediseases.org/rare-diseases/fatal-familial-insomnia/) (FFI), in which you’re unable to fall asleep as the disease progresses. It’s also worth pointing out that sleep is closely intertwined with your immune system. Prolonged sleep deficiency can aggravate the symptoms of existing health conditions, particularly gastrointestinal issues like irritable bowel syndrome (IBS) and acid reflux. ## **Get the Sleep You Need Every Single Night With RISE** ![RISE app screenshot showing how much sleep debt you have.](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com.md) tracks your running sleep debt over the past 14 days. As interesting as it is to probe the boundaries of sleeplessness, the near-term effects are feeling and functioning sub-optimally, and the ultimate endpoint is death. After all, getting enough sleep is as vital as the oxygen you’re breathing in. If you truly want to optimize your waking moments, you should focus on meeting your sleep need, rather than entertain the energy-sapping thought of “How long can you go without sleep?” The [RISE app](https://www.risescience.com/download-rise.md) will identify your sleep need and track your running sleep debt over the past 14 days. This will help you take steps to lower your sleep debt so you can feel and perform your best. ‍ ## Get the sleep you need to be your best: * [How much sleep do I need? It's more than you think](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) * [Only 5 hours of sleep? It's worse for you thank you think](https://www.risescience.com/blog/5-hours-of-sleep.md) * [Is 6 hours of sleep enough? 5 reasons why it's not](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) * [Is 7 hours of sleep enough?](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md) * [Is 8 hours enough sleep? First, find out your sleep need](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) * [Why am I still tired after 8 hours of sleep? 3 likely culprits](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) * [Is 9 hours of sleep too much?](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md) * [Why am I always tired and have no energy?](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) * [How much deep sleep do you need? You don't need to know](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) * [How much REM sleep do you need? You don't need to know](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) * [How much sleep debt do I have?](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) * [Learn more about sleep deprivation stages](https://www.risescience.com/blog/sleep-deprivation-stages.md) * [Can you catch up on sleep and reverse the damage?](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) * [How long does it take to recover from sleep deprivation?](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) * [Use this sleep calculator to find out how many hours of sleep you need](https://www.risescience.com/blog/sleep-calculator.md) ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Does Caffeine Last? Longer Than You Think! published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-caffeine-last domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does Caffeine Last? This App Calculates It For You Updated 2023-12-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Caffeine can last in your system for more than 12 hours. * How long caffeine lasts depends on factors like your age, metabolism, whether you take medication or smoke, and how much caffeine you’ve had that day. * To make sure caffeine doesn’t last into the night and keep you awake, the [RISE app](https://app.adjust.com/oha9msp) calculates when you should stop drinking coffee each day based on your body clock. Coffee is great in the morning to kickstart the day. But it’s not so great at night when you’re left wide awake and struggling to sleep. So how long does caffeine stay in your system? Unfortunately, that’s not a straightforward question. Caffeine affects us all differently and how long it lasts will depend on your age, metabolism, and how much caffeine you have — just to name a few factors. Below, we’ll dive into how long caffeine typically lasts and how you can enjoy coffee *and* sleep. ## Advice From a Sleep Doctor “Caffeine lasts longer than you think," says Dr. Chester Wu. "It can stay in your system for more than 12 hours, so an afternoon coffee could keep you awake at bedtime or disrupt your sleep during the night. You don’t have to give up coffee altogether, though. Enjoy caffeine in the morning and switch to decaf or caffeine-free drinks around lunchtime.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How long does caffeine last?](#caffeine) [When should I stop coffee each day?](#coffee) [How late is too late to drink coffee?](#late) [How much caffeine is too much?](#much) [How long does it take caffeine to kick in?](#long) [How can I stop caffeine from affecting my sleep?](#sleep) [Why doesn’t caffeine work for me?](#work) [How to get caffeine to wear off?](#wear) [How does caffeine work?](#does) [What contains caffeine?](#contains) ‍ ## How Long Does Caffeine Last? Caffeine can last for more than 12 hours in your system. But the exact amount of time will look different for everyone, and it may even change for you from day to day depending on how much caffeine you consume. How long caffeine lasts in your system and how long the effects — like increased alertness — last can be different, too. Let’s dive into how long caffeine lasts in more detail. ### How Long Does Caffeine Last in Your System? In general, caffeine lasts in your system for more than 12 hours. But the amount of time caffeine lasts depends on: * **Age:** Older adults may metabolize caffeine slower than younger adults, so it may last longer. * **Genetics:** Caffeine binds to adenosine receptors in your brain. If you’ve got “sticky” receptors, caffeine can last longer. Genetics also affects how quickly your liver breaks down caffeine. The quicker your liver can break caffeine down, the quicker it will wear off. How long it takes it to metabolize caffeine will be different for everyone. [Genetics](https://link.springer.com/article/10.1007/s00213-010-1900-1) also influences whether caffeine causes sleep problems and anxiety, too. * ‍**Whether you’re a regular coffee drinker:** If you don’t usually drink coffee, you may feel the effects more strongly and for longer. * ‍**If you’re taking any medication:** Medications can change the half-life of caffeine. This is how long it takes the amount of caffeine in your system to decrease by half. [Oral contraceptives](https://pubmed.ncbi.nlm.nih.gov/10073894/), for example, double the half-life, meaning caffeine will last longer. * ‍**Whether you’re a smoker:** [Nicotine](https://pubmed.ncbi.nlm.nih.gov/10073894/) cuts the half-life of caffeine by 50%. * ‍**Your caffeine intake that day:** The more caffeine you have, the longer it’ll last in your system. Four double-shot espressos will last longer than a single-shot latte. ### What’s the Half-Life of Caffeine? A single dose of caffeine has a half-life of [three to seven hours](https://academic.oup.com/edited-volume/28074). This means it takes three to seven hours for the amount of caffeine in your system to decrease by half. Let’s say the half-life of caffeine is five hours for you. That would mean if you had 100 milligrams of caffeine at 12 p.m., there would be 50 mg in your system at 5 p.m. and 25 mg by 10 p.m., and so on. Caffeine’s half-life can be different for everyone and it may be longer if you have more caffeine. This means the time it takes your body to clear half of the caffeine in your system can vary. And don’t be fooled into thinking 50% of the caffeine isn’t much — it can still disrupt your sleep. ### How Long Do Caffeine Effects Last? Caffeine’s effects may last for more than 12 hours. But this number will be different for everyone depending on how your body reacts to caffeine. And different caffeine effects may last for different amounts of time. A [2021 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/33800853/) found caffeine may improve your: * Energy * Mood * Cognitive functions (like attention) * Memory * Reaction time But it’s not yet clear how long these individual effects can last. For example, when it comes to memory, caffeine’s effects can be seen after 24 hours. In one [study](https://www.nature.com/articles/nn.3623?__hstc=30383840.3d18a36a0ddae8e24bce7c0af0efdd41.1441670400076.1441670400077.1441670400078.1&__hssc=30383840.1.1441670400079&__hsfp=1314462730), participants who had 200 mg of caffeine performed better on a memory test 24 hours later compared to those who had a placebo. When it comes to reaction time, on the other hand, caffeine’s effects may diminish quickly. In one [study](https://pubmed.ncbi.nlm.nih.gov/17240784/), consuming a 6 mg/kg dose of caffeine (equivalent to 408 mg for a 150 pound individual) 90 minutes before a visual reaction test did not speed up reaction times as expected. It was [theorized](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000732/) that caffeine might have been consumed too early in relation to peak plasma levels (estimated at 60 minutes after supplementation) and thus caffeine’s effects with regards to reaction time would have been limited due to incorrect timing. How long caffeine can keep you awake will be different for everyone and depend on many factors, like how much caffeine you have, how sleep deprived you are, and your genetics. A [study](https://www.sciencedirect.com/science/article/abs/pii/000689939500040W) that administered 200 mg of caffeine 16 hours prior to bedtime found that even with a large time gap and low blood levels of caffeine, caffeine’s impact on sleep was still noticeable. On the other hand, you may also develop a tolerance to caffeine, meaning some effects from your regular dose won’t last for very long or at all. ### How Long Does a Cup of Coffee Last? How long a cup of coffee lasts depends on how much caffeine is in the coffee and on factors like your age, metabolism, and genetics. In general, caffeine can stay in your system for more than 12 hours and it has a half-life of three to seven hours. There are about 95 milligrams of caffeine in an 8-ounce cup of brewed coffee. So after five hours (if that’s caffeine’s half-life for you), half of that — 47.5 mg — would still be in your system. After another five hours, 24 mg of caffeine would be in your system. ‍ The caffeine content of a “cup” of coffee can vary widely. Cup sizes can be very different and the amount of caffeine in a particular cup size depends on the coffee beans and how they’re brewed. One “cup” of instant coffee can contain 30 mg to 90 mg, but a venti 20-ounce cup of coffee from Starbucks can contain about 410 mg of caffeine. The more caffeine a cup of coffee has, the longer it’ll last in your body. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## When Should I Stop Drinking Coffee Each Day? Stop drinking coffee about 12 hours before bed — or even earlier if you find you’re sensitive to it. This should give your body enough time to break down all the caffeine in your system, so it doesn’t keep you up. That 12-hour mark is just an estimate, though. Caffeine affects us all differently, so there’s no one agreed-upon caffeine elimination time. Different studies share different recommendations. And when you need to stop drinking coffee may be different from when you need to stop drinking [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) or avoid taking a pre-workout supplement — both of which often can contain more caffeine than a cup of coffee. [Research from 2023](https://www.sciencedirect.com/science/article/pii/S1087079223000205) states you should avoid coffee *at least* nine hours before bed and pre-workout *at least* 13 hours before bed to avoid reducing your sleep time. RISE acts as a caffeine calculator and gives you an exact caffeine cutoff time that’s tailored to you each day. To give you a caffeine cutoff time, RISE predicts the timing of your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock, based on factors like your inferred light exposure and last night’s sleep times. As part of your circadian rhythm, you’ll see your Melatonin Window in the RISE app. This is what we call the roughly one-hour window of time when your body’s rate of melatonin is at its highest. Melatonin is your sleep hormone, so your Melatonin Window is the ideal time to head to bed. The timing of your Melatonin Window can shift each day depending on your sleep times. Each day, RISE sends you a reminder to limit caffeine 10 hours before your Melatonin Window that night. You can adjust the timing of this reminder if you find you’re more or less sensitive to caffeine. Most people’s cutoff time will be around noon. Night owls may be able to drink caffeine a little later into the day, until around 2 p.m. As with everything to do with caffeine, this will be individual to you and depend on many factors. ![RISE app screenshot showing when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The RISE app can tell you when to stop drinking coffee each day. ‍ ## How Late Is Too Late to Drink Coffee? There’s no hard-and-fast rule for how late is too late to drink coffee. The time will be different for everyone. But, in general, you want to avoid caffeine about 12 hours before bed. Caffeine can disrupt your sleep, even if you stop drinking it hours before trying to sleep. One [study](https://jcsm.aasm.org/doi/10.5664/jcsm.3170) gave participants 400 mg of caffeine zero, three, or six hours before bed to compare the differences. The results showed each of these caffeine times disrupted sleep. That included those who had caffeine six hours before bed — their sleep time was reduced by more than one hour compared to those who had taken a placebo. And caffeine can do more than just keep you awake. [Research from 2023](https://www.sciencedirect.com/science/article/pii/S1087079223000205) shows caffeine can reduce your total sleep time, increase how long you’re awake during the night, increase the amount of light sleep you get, and decrease the amount of deep sleep you get. ‍ ## How Much Caffeine is Too Much? In general, anything more than 400 milligrams of caffeine a day is too much. The US Food and Drug Administration (FDA) recommends consuming a maximum of 400 mg of caffeine a day. If you drink energy drinks, it’s recommended you stick to [one can of energy drink per day](http://ncbi.nlm.nih.gov/pmc/articles/PMC2966367/). [Research](https://www.sciencedirect.com/science/article/pii/S2213422014000456) suggests 300 mg of caffeine a day isn't linked to adverse health effects in healthy adults. But this may be too much for some people. If you’re sensitive to caffeine or have a health condition like high blood pressure, you might want to consume less caffeine than this — or none at all. And if you’re pregnant or breastfeeding, [The American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant), recommends you stick to less than 200 milligrams of caffeine a day. Speak to your healthcare provider to make sure it’s okay for you to consume caffeine and get personalized advice on how much. Too much caffeine can lead to side effects such as: * Anxiety * Trouble sleeping * Jitters * Dizziness * Headaches * Migraines * [Stomach problems](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) * Increased heart rate * Dependency and tolerance (you need more coffee to feel the same effects) If you become dependent on caffeine and don’t have it, you may experience withdrawal symptoms. Caffeine withdrawal symptoms include: * Tiredness * Muscle pain * Irritability * Difficulty concentrating *When* you consume caffeine is just as important as *how much* you consume. Sure, 400 mg spread across the morning may be okay. But it’s a different story if you have 400 mg of caffeine in the late afternoon or evening. In general, avoid caffeine about 12 hours before bed to make sure it doesn’t keep you up or check RISE for your daily caffeine cutoff recommendation. You can learn more about [how much caffeine is too much](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) here. ‍ ## How Long Does it Take Caffeine to Kick in? It can take [15 minutes](https://www.ncbi.nlm.nih.gov/books/NBK430790/) to two hours for caffeine to fully kick in and reach peak levels in your system, so you may feel the stimulating effects of caffeine fast. Caffeine is completely absorbed by your body in 45 minutes. How long it takes caffeine to kick in will be different for each person, though. ‍ ## How Can I Stop Caffeine From Affecting My Sleep? Here’s how you can stop caffeine from affecting your sleep: * Stop consuming caffeine about 12 hours before bed (or check RISE for the exact time) * Limit your caffeine consumption to 400 mg or less each day (through a gradual taper) * Watch out for hidden caffeine in green tea, hot chocolate, kola nuts, yerba mate, decaf coffee, and some pain relievers and cold medications How long caffeine affects your sleep will depend on factors like how much caffeine you have and your genetics. Caffeine doesn’t just keep you awake, though. A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can: * Reduce total sleep time by 45 minutes * Increase how long it takes you to fall asleep by nine minutes * Increase the time you’re awake during the night by 12 minutes * Increase the amount of light sleep you get * Decrease the [amount of deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) you get So sticking to that all-important caffeine cutoff time can improve your whole night of sleep, which will improve your energy levels the next day. Need a caffeine-free pick-me-up? We’ve covered [how to get energy without caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) here. ‍ ## Why Doesn’t Caffeine Work For Me? If you feel like caffeine isn’t working for you, or doesn’t work for long, there are a few reasons that could be to blame: * **You’ve got high sleep debt:** This is the amount of sleep you’ve missed out on recently. There’s only so much [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) caffeine can mask, so if you’ve missed out on a lot of sleep recently, caffeine may not be boosting your energy anymore. * **You’re in a dip in your circadian rhythm:** This is your roughly 24-hour body clock. It dictates how your energy levels fluctuate throughout the day. The [afternoon dip in energy](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) we all get may override any caffeine you consume. This dip in energy will feel lower if you’ve got a lot of sleep debt. * **You’ve developed a caffeine tolerance:** You may need more caffeine than usual to feel the same effects. * **Genetics:** Some people are simply less sensitive to caffeine and find it doesn’t give them much of a boost. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Sometimes caffeine can work, but it leaves you feeling more tired than before. That could be due to: * A sugar crash (if you’ve added sugar or syrup to your coffee or you’re drinking a sugary energy drink). * Caffeine-induced sleep loss, making you more tired the next day. * Feeling the sleepiness effects of sleep debt and a circadian dip in energy when caffeine wears off. * Having less caffeine than usual and experiencing [caffeine withdrawal](https://www.risescience.com/blog/how-long-does-caffeine-withdrawal-last.md) symptoms We’ve covered more reasons [why caffeine makes you tired](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md) here and [why caffeine doesn’t affect you](https://www.risescience.com/blog/why-doesnt-caffeine-affect-me.md) here. To rule out sleep debt, you can use RISE to find out if you’ve got any sleep debt and how much sleep you should be aiming for each night. The app also predicts the timing of your circadian rhythm each day, so you can see when your energy is expected to dip. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app tells you whether you’ve got any sleep debt each day. **Heads-up:** You may need more sleep than you think. We looked at how much sleep 1.95 million RISE users aged 24 and up need. It ranged from five hours a night to a whopping 11 hours 30 minutes a night. The median was eight hours. RISE works out how much sleep you need using a year’s worth of your phone use data and proprietary sleep-science-based models. You’ll know how much sleep to aim for each night, so you don’t need to rely on caffeine for energy. ![We looked at how much sleep 1.95 million RISE users aged  24 and up need. It ranged from five hours a night to a whopping 11 hours 30 minutes a night. The median was eight hours.](/assets/670f11ebfc9d7daa6b85afd8_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The RISE app can work out how much sleep you need. ## How to Get Caffeine to Wear Off? It’s hard to get caffeine out of your system faster. If you’ve had too much caffeine and you’re feeling jittery or anxious, you can reduce caffeine’s side effects by: * Drinking water * Doing some exercise * Taking some [deep breaths](https://www.risescience.com/blog/breathing-exercises-before-bed.md) If you’ve had caffeine too close to bedtime and you’re struggling to sleep, you can try to [make yourself tired](https://www.risescience.com/blog/how-to-make-yourself-tired.md) by: * Doing a [relaxation exercise](https://www.risescience.com/blog/how-to-relax-before-bed.md) like progressive muscle relaxation (RISE can guide you through this in the app). * Making sure your bedroom is cool, dark, and quiet, so you’re set up for sleep. * Getting out of bed (after 20 minutes of trying to sleep) and doing a relaxing activity like reading with the lights dimmed as low as possible. Only head back to bed when you start feeling sleepy. Remember to make a mental note of how much caffeine you had or how close to bedtime you had it so you don’t make the same mistake twice. ‍ ## How Does Caffeine Work? Caffeine works by stopping adenosine (a chemical that makes us feel sleepy) from working in our brains. Here’s a quick biology lesson. When you ingest caffeine, enzymes in your liver break it down, metabolizing it into paraxanthine and theophylline. These compounds temporarily block the A1 and A2 adenosine receptors in your brain. Adenosine is a natural chemical that builds up in your system the longer you’re awake, making you feel sleepy over time. But if adenosine can’t bind to your receptors — because paraxanthine and theophylline are there instead — you won’t feel the sleepiness it causes. Caffeine doesn’t just block adenosine, though. It stimulates your central nervous system and triggers the release of adrenaline, giving you a mental and physical energy boost. Caffeine makes us feel more alert and increases attention, reaction times, and memory. ‍ ## What Contains Caffeine? Caffeine can be found in coffee, tea, energy drinks, soft drinks, and chocolate. How much caffeine these foods and drinks contain depends on the type of coffee beans or tea leaves, how they’re made, and the serving size. Here are the typical caffeine levels in common foods and drinks: * Brewed coffee — about 95 milligrams of caffeine per 8-ounce cup * A single shot of espresso — about 63 mg * One cup of instant coffee — 30 mg to 90 mg * Decaffeinated coffee — 3 mg to 12 mg (it all depends on the decaffeination method) * Soft drinks like Coke — 21 mg per 7.5-ounce can * Black tea — 47 mg to 90 mg per 8-ounce cup * Green tea — 20 mg to 45 mg per 8-ounce cup * Energy drink — 50 mg to 160 mg * Milk chocolate — 9 mg per 1.55 ounces * Dark chocolate — 12 mg per ounce ## Fall Asleep Easily, Even if You Drink Coffee Caffeine can last for more than 12 hours, but this can depend on your age, metabolism, and how much caffeine you have — and that’s just for starters. RISE can make things simple by giving you an exact time to stop drinking coffee (or any other caffeinated beverage) each day. This time is based on your circadian rhythm and can be tailored if you find you’re more or less sensitive to caffeine. When you know your caffeine cutoff time, you can enjoy coffee in the morning, cut yourself off when RISE tells you to, and give your body plenty of time to break down the caffeine you’ve had before bedtime. We found 80% of RISE users get more sleep within five days, so you don’t have to choose between caffeine and a good night’s sleep. ## FAQs ### How long can it take for coffee to wear off? It can take more than 12 hours for coffee to wear off. How long it takes for coffee to wear off depends on factors like your age, metabolism, and how much caffeine you’ve had. The half-life of caffeine is three to seven hours. This is how long it takes half of the caffeine in your system to clear. So caffeine can last for a different amount of time for everyone. ### How long does caffeine affect sleep? Caffeine may affect your sleep more than 12 hours after you’ve consumed it as it can last in your system for more than 12 hours. Caffeine can keep you awake, wake you up in the night, and reduce the amount of deep sleep you get. Aim to avoid caffeine about 12 hours before bed to stop it from disrupting your sleep. ### How long does 100mg of caffeine last? The half-life of caffeine can be anywhere from three to seven hours. So, if you drink 100 mg of caffeine, you'd still have 50 mg in your system about five hours later, and 25 mg about 10 hours later. It can take more than 12 hours for caffeine to leave your system, so aim to avoid caffeine about 12 hours before bedtime. ### How long does 200mg of caffeine last? The half-life of caffeine can be anywhere from three to seven hours. So, if you drink 200 mg of caffeine, you'd still have 100 mg in your system about five hours later, and 50 mg about 10 hours later. It can take up to 12 hours for caffeine to leave your system, so aim to avoid caffeine about 12 hours before bedtime. ### How long does 300mg of caffeine stay in your system? The half-life of caffeine can be anywhere from three to seven hours. So, if you drink 300 mg of caffeine, you'd still have 150 mg in your system about five hours later, and 75 mg about 10 hours later. It can take up to 12 hours for caffeine to leave your system, so aim to avoid caffeine about 12 hours before bedtime. ### How long does caffeine last calculator? Caffeine can last for more than 12 hours, but this depends on your age, metabolism, whether you take medication, and how much caffeine you’ve had. RISE is a caffeine calculator that tells you when to stop consuming caffeine each day to stop it from keeping you awake at night. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Does Caffeine Withdrawal Last? It Can Vary a Lot published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-caffeine-withdrawal-last domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does Caffeine Withdrawal Last? It Can Vary a Lot Published 2022-05-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## How long does caffeine withdrawal last? * Caffeine withdrawal can last anywhere from two to nine days. The number of symptoms you get and how severe these are can be worse if you’re used to having a lot of caffeine each day. * To help overcome caffeine withdrawal, reduce caffeine consumption slowly, drink plenty of water, try over-the-counter medication for headaches, and turn to caffeine-free sources of energy, like getting enough sleep. * You may not even have to give up caffeine at all. The [RISE app](https://www.risescience.com/.md) will tell you your caffeine cutoff time so you can still get the sleep you need to be at your best. The app can also improve your energy without the help of coffee, by helping you keep your sleep debt low and sync up with your circadian rhythm. Whether you’re cutting down on coffee because you’re experiencing side effects like the jitters, or giving up energy drinks in a bid to improve your sleep, caffeine withdrawal is something to look out for. Headaches, fatigue, and brain fog are all common symptoms, but how long they last and how bad they are will be different for everyone. Even more surprising? You don’t need to cut out caffeine altogether to feel these withdrawal symptoms. Even skipping just one coffee a day can cause them. Below, we’ll cover what exactly caffeine withdrawal feels like and how long the symptoms can last. Plus, we’ll cover the best ways to get over caffeine withdrawal and whether you really need to give up caffeine to begin with. Want to master the art of consuming caffeine? [We’ve answered every question you could have about caffeine, sleep, and energy](https://www.risescience.com/blog/sleep-and-caffeine.md) here. [Is caffeine addictive?](#addictive) [What are the symptoms of caffeine withdrawal?](#symptoms) [How long does caffeine withdrawal last?](#long) [How do I overcome caffeine withdrawal?](#overcome) [Do I really have to give up caffeine?](#caffeine) ‍ ## Is Caffeine Addictive? Caffeine isn’t considered addictive, but you can develop a tolerance for it. That is, your body gets used to it and you need more of it to feel the same stimulating effects. Plus, you begin to struggle without it, creating caffeine dependence. Caffeine withdrawal is also a very real thing. It’s now recognized as a medical disorder in the[Diagnostic and Statistical Manual of Mental Disorders](https://dsm.psychiatryonline.org/doi/book/10.1176/appi.books.9781585629992) (DSM-5) — a handbook used by healthcare professionals to diagnose disorders. Caffeine also easily disrupts your sleep. If you consume too much too close to bedtime, you’ll find yourself wide awake in bed, unable to get the sleep you need each night. This leads to more tiredness the next day, meaning you’re much more likely to reach for an extra cup of coffee, continuing the vicious cycle. This is why many of us decide to cut out caffeine altogether. ## What Are the Symptoms of Caffeine Withdrawal? Caffeine withdrawal will feel different for everyone. This is partly due to[genetics](https://link.springer.com/article/10.1007/s00213-004-2000-x), but also due to how much caffeine you’re used to having and how long you’ve been having it for. The common caffeine withdrawal symptoms include: * Headaches — This is one of the most common symptoms, and it happens because caffeine constricts blood vessels in your brain. Without caffeine, more blood flows to the brain, which can cause pain until your brain adjusts. * Fatigue — Caffeine temporarily blocks adenosine receptors in your brain. Adenosine is the chemical that builds up in your body as you’re awake, eventually making you feel sleepy. Without caffeine, you’ll feel the effects of this. Plus, if caffeine has been disturbing your sleep, the effects of sleep deprivation will also hit. Even more disturbing? People who regularly consume caffeine have an increased number of[adenosine receptors](https://www.ncbi.nlm.nih.gov/books/NBK430790/) and become more sensitive to adenosine and its drowsiness effects. * Depressed mood — Caffeine makes you feel more alert and triggers the release of adrenaline and cortisol. Without these, you may feel flatter and more sluggish. Plus, if you’re experiencing fatigue and headaches, you’re probably not in the best mood anyway. * Difficulty concentrating * Brain fog * Muscle pain or stiffness * Irritability * Anxiety — especially if you feel like you need caffeine to function and perform your best. * Tremors * Changes in blood pressure * Increased heart rate * Flu-like symptoms * Nausea or vomiting ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Long Does Caffeine Withdrawal Last? In general,[caffeine withdrawal symptoms](https://www.ncbi.nlm.nih.gov/books/NBK430790/) can start 12 to 24 hours after you have your last hit of caffeine. Symptoms will be at their worst 20 to 51 hours after, and they can last anywhere from two to nine days. One[study](https://link.springer.com/article/10.1007/s00213-004-2000-x) even suggested caffeine withdrawal headaches could last for 21 days. Some people experience withdrawal symptoms sooner, though. One[study](https://www.sciencedirect.com/science/article/abs/pii/S0031938497003843) looked at participants who had 250 mg of caffeine or a placebo in the morning, and their withdrawal symptoms were measured around noon. For those who took the placebo, even in that short time, withdrawal symptoms were present. The researchers, Barbara G. Phillips-Bute and James D. Lane, wrote: “Even short periods of caffeine deprivation, equivalent in length to missing regular morning coffee, can produce noticeable unpleasant caffeine withdrawal symptoms in habitual coffee drinkers.” The[number of symptoms](https://www.ncbi.nlm.nih.gov/books/NBK430790/) you get and how severe these are can be worse if you’re used to having a lot of caffeine each day. One[study](https://pubmed.ncbi.nlm.nih.gov/10087016/) looked at caffeine consumers who were used to 100 mg, 300 mg, or 600 mg of caffeine a day. The results showed the range and severity of withdrawal symptoms were worse with higher doses. For example, those who were used to 600 mg had significantly worse headaches and poor moods than those who were used to 100 mg a day. However, even those who were used to having just 100 mg of caffeine — about one cup of coffee a day — still experienced withdrawal symptoms. If you consume caffeine daily, symptoms may be worse for you, too.[Research](https://pubmed.ncbi.nlm.nih.gov/22341956/) found those who drink coffee daily experienced more headaches, fatigue, difficulty concentrating, and mood disturbances when they didn’t have caffeine for 16 hours compared to those who gave it up for the same amount of time, but didn’t usually drink coffee every day. It doesn’t take long for your body to get used to caffeine, either. One[study](https://pubmed.ncbi.nlm.nih.gov/10087016/) found participants experienced withdrawal symptoms after just three days of caffeine consumption, but the researchers also found these symptoms were much worse for those who had seven or 14 days of caffeine exposure. And when you have your caffeine in the day doesn’t seem to affect withdrawal symptoms.[Research](https://pubmed.ncbi.nlm.nih.gov/10087016/) found those who had 300 mg of caffeine in a single dose in the morning experienced the same level of withdrawal symptoms as those who had three 100 mg doses of caffeine throughout the day. The same[researchers](https://pubmed.ncbi.nlm.nih.gov/10087016/) found those who were used to consuming 300 mg of caffeine a day needed a “substantial reduction” — at least 100 mg — to cause withdrawal symptoms. However, when you consider the average 8-ounce cup of coffee can be about 95 milligrams, that doesn’t sound like much. But, if there’s a way you can cut out caffeine without knowing it, you may experience fewer withdrawal symptoms. A[2016 study](https://journals.sagepub.com/doi/10.1177/0269881116632374) found when regular coffee drinkers gave up caffeine for 24 hours, those who drank decaf, but thought they were drinking normal coffee, experienced fewer withdrawal symptoms than those who knew they were drinking decaf. ## How Do I Overcome Caffeine Withdrawal? Having some[caffeine](https://link.springer.com/article/10.1007/s00213-004-2000-x) has been shown to clear up symptoms of withdrawal quickly — even within 30 to 60 minutes. However, if you’re trying to cut back, or cut it out altogether, that’s not very helpful. Instead, here’s what you can do to help overcome caffeine withdrawal: ### Reduce Caffeine Consumption Slowly Going cold turkey can make symptoms more severe. Instead, try weaning yourself off by slowly cutting down the amount of caffeine you have each day over the course of several weeks. According to the[American Migraine Foundation](https://americanmigrainefoundation.org/resource-library/caffeine-headaches/), you should reduce caffeine intake by 25% each week to avoid withdrawal symptoms. You could have one shot of coffee in your latte instead of two, or switch one cup for a drink with less caffeine content, like green tea. Plus, if you find yourself craving the taste of coffee, try switching a cup or two to decaf. However, you should seek medical advice if you’re worried about how cutting down on caffeine could affect you. ### Drink Plenty of Water Being dehydrated can make headaches and fatigue worse, so hydration is key. ### Try Over-the-Counter Medication Treat headaches with over-the-counter pain relievers like ibuprofen. ### Lower Your Sleep Debt ![RISE app photo showing how much sleep debt you have.](/assets/6244f32f6b57b55e85cc2359_u7x_LK_sAut75yWvRJvfK1CEwJUTf9dApDOVzcNtqPtCO1d2JoDQf6ZWJR0lSqsqvHTI2Ng3UIBjb4EMB0CjeU4vIxcVBS1uhLlNWPOUQfjmvk_Uv05tVPStj0Bvv-W9ZII2QcGr.jpeg) The RISE app can work out how much sleep debt you have. You may be feeling extra tired and sluggish, so aim to keep your sleep debt low to reduce how much this impacts your day.[Sleep debt is the measure of how much sleep you owe your body over the last 14 nights](https://www.risescience.com/blog/what-is-sleep-debt.md). If you haven’t been meeting your sleep need — the genetically determined amount of sleep you need each night — you’ll have built up quite a bit of sleep debt. The[RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have and keep track of it as you pay it back. We recommend keeping sleep debt below five hours to feel and perform your best. If you find you’ve got a lot of sleep debt, you can pay it back by: * Taking naps during your afternoon dip in energy — RISE can tell you when this is * Going to bed a little earlier * Waking up a little later * Improving your[sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) — this will help you fall asleep faster and wake up fewer times during the night, increasing how much sleep you get in total. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Turn to Caffeine-Free Sources of Energy Coffee isn’t the only way to perk yourself up: get some natural light exposure, exercise, drink some water, or take a nap. We’ve covered more caffeine-free[ways to wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. To improve your energy long term, keep your sleep debt low and sync up with your circadian rhythm — your[internal body clock](https://www.risescience.com/blog/biological-clock.md) that runs on a roughly 24-hour cycle. One part of getting in sync is to go to bed and wake up at the right times for you, and similar times each day. ### Work With Your Natural Energy Peaks and Dips ![RISE app photo showing times when your energy is at a peak and when it is at a low.](/assets/625815dea7c1942a12668f29_l6DbXdv3euSDOTlD91qxa0J9ZDrNPNPoLMJ7aL2h1p9qqpgvbihojUz7Il-FDhRnWcNVYWuQDOEKxzx4zWLpdY4FloWKo5SOKbtnyGGY0bHx1aaPEhDvjBSqoWQNLD05Np28WIdd.jpeg) The RISE app can tell you when your energy will peak and dip each day. Your[focus and productivity](https://www.risescience.com/blog/how-to-focus-better.md) may take a hit when you first start cutting down on caffeine, so it’s more important than ever to work with your natural peaks and dips in your energy cycle. The[RISE app](https://www.risescience.com/.md) can predict when these are for you each day. This way, you can schedule your most demanding tasks — like presentations, writing, or sales calls — for your energy peaks, and least demanding tasks — like admin, emails, or taking a break — when your energy naturally dips. The afternoon energy dip is also the perfect time to[take a nap](https://www.risescience.com/blog/sleeping-during-the-day.md), which also helps to relieve some of the extra tiredness you may feel from skipping your daily coffees. ‍ ## Do I Really Have to Give Up Caffeine? ![RISE app screenshot showing your caffeine cutoff time.](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The RISE up will work out your caffeine cutoff time each day. Unless you’re experiencing severe side effects or severe sleep disruptions — like insomnia — you may not actually have to give up your caffeine habit altogether. If you’re considering giving up caffeinated beverages because they’re disrupting your sleep, there may be another way to make sure this doesn’t happen. You just need to find out your caffeine cutoff time. Your caffeine cutoff time is the time of day when you should have your last coffee — or anything else containing caffeine — to give your body enough time to break it down by bedtime. Caffeine can last in your system for more than 12 hours, so even if you have your last coffee for the day at 3 p.m., it may still keep you up past midnight. We’ve covered more about [how long caffeine lasts](https://www.risescience.com/blog/how-long-does-caffeine-last.md) here. For most people, their caffeine cutoff time will be around noon, though for night owls it may be a little later at around 2 p.m. However, the exact timing of it is unique to you, and it can even change each day. That’s because it’s dependent on your circadian rhythm, which dictates your ideal bedtime and is affected by everything from light to meal times to how long you slept the night before. The[RISE app](https://www.risescience.com/.md) takes the guesswork out of it by predicting your circadian rhythm each day based on things like your phone use behavior and inferred light exposure. Then, 10 hours before your ideal biological bedtime, the app will show you when you should stop having caffeine for the day. You can adjust the timing of this to be a little closer or further away from your ideal bedtime depending on how sensitive to caffeine you are. Beyond coffee, remember to avoid other sources of caffeine after your cutoff time, like chocolate and other caffeinated drinks like green tea, black tea, yerba mate, and energy drinks. You may find instead of giving up caffeine altogether — and going through all those withdrawal symptoms — you can simply honor this cutoff time instead. This way, you can enjoy the taste of a coffee in the morning, and all the energy-boosting effects of caffeine, and still fall asleep soundly at nighttime. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Get Natural Energy with RISE Caffeine withdrawal symptoms can last for up to nine days, and how severe these are all depends on genetics, how much caffeine you’re used to having, and how long you’ve been having it for. If you’re cutting down or back on caffeine, you can use the[RISE app](https://www.risescience.com/.md) to improve your energy levels — all without coffee — by keeping your sleep debt low and syncing up with your circadian rhythm. Plus, you may not need to cut out caffeine at all. By paying attention to your caffeine cutoff time each day, you may be able to enjoy caffeine up until this time, and still get all the sleep you need at night to be at your best. ‍ ## Your Caffeine Questions Answered: * [When should you stop drinking coffee?](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * [How long does caffeine last?](https://www.risescience.com/blog/how-long-does-caffeine-last.md) * [How much caffeine is too much?](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) * [How to get energy without caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) * [Why does caffeine make me tired?](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md) * [Why doesn't caffeine affect me?](https://www.risescience.com/blog/why-doesnt-caffeine-affect-me.md) * [Why do energy drinks make me tired?](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) * [All of your sleep, energy, and caffeine questions answered (in one place)](https://www.risescience.com/blog/sleep-and-caffeine.md) ‍ ## FAQs ### What does caffeine withdrawal feel like? Common symptoms of caffeine withdrawal include headaches, fatigue, depressed mood, difficulty concentrating, brain fog, anxiety, tremors, and flu-like symptoms. ### How long is caffeine withdrawal fatigue? Caffeine withdrawal fatigue can last anywhere from two to nine days. If you’re sleep deprived and rely on coffee to perk you up, though, you may feel fatigue until you address this. ### Is caffeine withdrawal dangerous? According to the Food and Drug Administration (FDA), caffeine withdrawal is not dangerous. However, you may feel withdrawal symptoms like headaches and fatigue for two to nine days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How Long Does It Take to Adjust Your Sleep Schedule? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-it-take-to-adjust-to-a-new-sleep-schedule domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does It Take to Adjust Your Sleep Schedule? Updated 2024-02-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * It can take a few days or a few weeks to adjust your sleep schedule. * It’s different for everyone and depends on factors like how much you’re trying to adjust your schedule, which direction you’re adjusting it in, and how quickly you’re moving your sleep times. Certain habits, like when you get and avoid light, and how sleep deprived you are, can speed up or slow down the process. * The RISE app can help you adjust to a new sleep schedule faster with personalized guidance on when to get and avoid light, how much sleep you need, and the timing of your biological clock, which controls your sleep schedule. Whether it’s to become an early bird, prepare for night shifts, or get over jet lag, there are times when you need to adjust your sleep schedule — and fast. But it’s not a one-day job. How long it takes can depend on quite a few factors, and a few bad habits can make adjusting to a new schedule take longer. Below, we’ll explain how long it takes to adjust your sleep schedule and how you can use the RISE app to adjust faster. ## Advice From a Sleep Doctor “It can take days or weeks to adjust your sleep-wake cycle. Everyone adjusts at different rates, and it’ll depend on factors like how big of a change you’re trying to make,” says Dr. Chester Wu. “The trick is to make small changes every few days and move your entire schedule - sleep-wake times, meal times, and when you're exposed to light - together.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How Long Does It Take to Adjust Your Sleep Schedule? It can take a few days or weeks to adjust your sleep schedule, depending on factors like how much you’re adjusting it, how quickly you move your sleep times, and which direction you’re adjusting in. Plus, behaviors like when you get and avoid light can speed up or slow down the process. If you’re sleep deprived, it will be harder to stick to your new schedule, too. Here’s what can affect how quickly you adjust to new sleep times: * **How much you’re adjusting:** The bigger the change you’re trying to make to your sleep routine, the longer it’ll take. When you’re adjusting your sleep schedule, you’re adjusting the timing of your circadian rhythm (your body’s internal clock). This can only shift by an hour or two each day, so adjusting your sleep schedule by four hours is going to take longer than one hour. * **How quickly you move your sleep times:** We recommend shifting your sleep schedule by 15 to 30 minutes every few days. Smaller adjustments are easier to stick to, but it’ll take longer to get to your new sleep times. * **Which direction you’re adjusting in:** It’s easier to push back your sleep schedule than bring it forward. Your circadian rhythm is slightly longer than one day — on average it’s [24.2 hours](https://pubmed.ncbi.nlm.nih.gov/22299812/) — so it’s easier to adjust to a longer day, pushing back sleep times, than a shorter one. Plus, evening light exposure, which can be hard to avoid, is very powerful at pushing your sleep back. Some [research](https://pubmed.ncbi.nlm.nih.gov/2692117/) suggests we adjust to westward flights (a later sleep schedule) 30% to 50% faster than eastward flights (an earlier sleep schedule). More [research](https://www.ccjm.org/content/ccjom/78/10/675.full.pdf) indicates we can move our circadian rhythms *later* by about two hours per day, but *earlier* by only one to 1.5 hours per day. * **Zeitgebers:** German for time-givers, Zeitgebers are external cues that time your circadian rhythm to the outside world. They include light (the most powerful one), food, activity/exercise, temperature, and social interaction. Getting the timing of each of these right can speed up how quickly you adjust. For example, getting light in the morning can pull forward your circadian rhythm, whereas getting it before bed (think bright artificial lights or [pre-bed screen time](https://www.risescience.com/blog/screens-before-bed.md)) can push it back. * **Chronotype:** Your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) is whether you’re a natural early bird, night owl, or somewhere in between. Early birds may find it easier to shift their schedules earlier, as their circadian rhythms already skew toward earlier sleep times, while night owls may take longer to adjust to an earlier schedule — and vice versa. * **Age:** It can take older adults longer to shift their circadian rhythms. Plus, teenagers are naturally more night owls, and we become more early birds as we age. If you’re trying to adjust against the grain, it can take longer. * **Consistency:** The more consistent you are with your sleep schedule, the quicker you’ll adjust. For example, if you stick to earlier times during the week, but hit snooze several times on weekends, you’ll throw off your circadian rhythm and prolong the adjustment period. * **Sleep debt:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is how much sleep you owe your body. You can pay back sleep debt with short afternoon naps, or in slightly larger chunks by going to sleep a little earlier or sleeping in a little later. But this involves changing your sleep times, which makes adjusting to a new sleep schedule harder and take longer. Check RISE to see how much sleep debt you have. RISE also predicts the timing of your circadian rhythm, so you can see when your body naturally wants to sleep and wake up. ![RISE app screenshot showing your energy peak and grogginess times](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The RISE app can predict the timing of your circadian rhythm. Here’s how long it can take to adjust your sleep in different scenarios: **Sleeping and waking up earlier:** It may take a few days to over a week to adjust to an earlier schedule. The bigger the shift, the longer it can take. You can’t force your body to [sleep at an earlier time](https://www.risescience.com/blog/how-to-sleep-early.md) if it’s not ready, especially if you’re trying to make a big jump. There’s a time in the early evening called the [forbidden zone for sleep](https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=650041ab134e8e78485667cc9cfd6db657bdd9b5#page=29), which is when your energy levels rise as part of your circadian rhythm about two to three hours before your usual bedtime. As the name implies, you’ll find it hard — if not impossible — to fall asleep during this time (unless you’re very [sleep deprived](https://www.tandfonline.com/doi/abs/10.3109/07420528.2012.675256)). Small, slow changes can help you gradually start sleeping earlier. We walk you through [how to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) here. **Jet lag:** It can take one to two days per time zone you’ve crossed to adjust. We’ve covered [how long jet lag lasts](https://www.risescience.com/blog/how-long-does-jet-lag-last.md) here. **Daylight savings time:** Don’t let the one-hour shift fool you —it may take days to weeks to adjust. It can take longer to adjust in spring, when clocks go forward, compared to fall, when clocks go back. [Research](https://www.sciencedirect.com/science/article/pii/S0960982207020866) shows some people experience sleep loss for eight weeks or more after the spring time change, and extreme night owls may never truly adjust. We’ve covered [how to adjust to daylight savings time](https://www.risescience.com/blog/spring-daylight-saving.md) here. **Shift work:** If you’re working rotating shifts, you may never truly adjust to your ever-changing sleep schedule. Rotating shifts that move forward in time may be easier to adjust to as we tend to adjust better to longer days than shorter days. Pay extra attention to getting enough sleep. Try to keep sleep debt low to feel and function optimally. Talk to a healthcare provider or sleep specialist if you’re struggling to shift your sleep times. They can test you for sleep disorders and recommend treatments to speed up the process, like light therapy. **Choosing new sleep times? We’ve covered what a** [**good sleep schedule**](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) **is here — the most important factor is having enough time to get enough sleep for you.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Will Pulling an All-Nighter Fix My Sleep Schedule Faster? Pulling an all-nighter won’t fix your sleep schedule faster. Instead, you’ll increase your sleep debt, disrupt your circadian rhythm, and experience side effects like increased daytime sleepiness. This will make it more likely you’ll [fall asleep during the day](https://www.risescience.com/blog/falling-asleep-randomly.md), go to bed earlier, or wake up later, messing up your regular sleep schedule further. Plus, it won’t do your physical and mental health, mood, or productivity the next day any favors. Instead of pulling an all-nighter, shift your sleep and wake-up times in 15-to-30-minute increments over several days. ## What Is the Fastest Way to Fix My Sleep Schedule? The fastest way to fix your sleep schedule is by making small 15-to-30-minute adjustments, staying consistent, and getting the timing of light exposure right. Get light in the morning and daytime, and avoid it before bed. Shift your light, meal, and exercise times in the direction you’re shifting your sleep pattern. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Maintaining good sleep hygiene can also help you adjust faster. Good sleep hygiene will help you fall and stay asleep at the time you’d like to, whereas poor sleep hygiene can make it harder to fall and stay asleep, so you’ll take longer to adjust. Good sleep hygiene includes: * Getting out in natural light for at least 10 minutes each morning, and as much as you can during the day. * Dimming the lights and putting on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) about 90 minutes before bed. * Avoiding caffeine, large meals, alcohol, and intense exercise too close to bedtime * Doing a relaxing bedtime routine to unwind * Making your sleep environment cool, dark, and quiet — consider blackout curtains, an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and [earplugs](https://www.amazon.com/dp/B005YUW7A2/) to minimize disruptions RISE can tell you when to do 20+ sleep hygiene habits based on your circadian rhythm to make them more effective, including when to get and avoid bright light. Once you’re on your desired sleep times, keep a consistent sleep schedule to avoid losing this progress. Good sleep hygiene and a consistent sleep schedule can also help you keep your sleep debt low, which, in turn, can help you adjust more quickly to a new schedule as you won’t need to extend your sleep time to catch up on shut-eye. **We’ve covered** [**how to fix your sleep schedule**](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) **here, including when to use melatonin supplements to adjust faster and tips for shift workers.** **Expert tip:** If you want to get on an earlier sleep schedule, use RISE’s Smart Schedule feature. You’ll get a [recommended bedtime](https://www.risescience.com/blog/what-time-should-i-go-to-sleep.md) that slowly shifts earlier, taking into account how much sleep you need, the time you want to wake up, and whether you have any sleep debt. ![RISE app screenshot showing recommended bedtime](/assets/671987c106682b8b4643699c_66eddd1f5f241f29c0fa16c4_652492ea1124ac5d6520e4f8_smart-schedule-rise.webp) The RISE app can recommend a bedtime that slowly shifts earlier. The [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) will be unique to you — this is known as your sleep need. Use RISE to find out how much sleep you should be getting. Looking at 1.95 million RISE users aged 24 and up, we found their sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The hours of sleep RISE users need. ## It Takes Time to Get on a Good Sleep Schedule It can take a few days to a few weeks to adjust your sleep schedule, depending on several factors. Want to adjust faster? The RISE app can help. RISE can guide you through 20+ healthy sleep habits that’ll help you fall asleep faster at your new bedtime and wake up less often. If you’re trying to sleep earlier, RISE’s Smart Schedule feature can gently guide you onto an earlier schedule and help you get enough sleep while doing it. Users regularly turn to RISE to get their sleep back on track: “I’ve used this app for years and I love it. It always helps me reset my sleep schedule when I get off the wagon too long.” [Read the review](https://appfollow.io/app/564260/review/224435152?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it doesn’t take long to notice the difference — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Does it Take to Recover From Sleep Deprivation? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does it Take to Recover From Sleep Deprivation? Updated 2024-10-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **A general rule of thumb:** the more sleep deprived you are, the longer it'll take to recover from sleep deprivation. * **But it's not always so straightforward:** we all react differently to sleep loss and different metrics recover at different rates. * **The RISE app can tell you how long it will take to recover from sleep debt, and how exactly you can do that**. 80% of RISE users start to feel the benefits of making up for lost sleep within five days. In a perfect world, we’d all get enough sleep each night. But it’s all too common to miss out on sleep and become sleep deprived. Fortunately, there’s scientific evidence showing you can catch up on this missed sleep. It may just take longer than you think. Below, we’ll cover how long it takes to recover from sleep deprivation and how you can use the RISE app to find out how sleep deprived you are and how to recover. ## How Long Does it Take to Recover From Sleep Deprivation? How long it takes to recover from sleep deprivation will all depend on how sleep deprived you are and how much extra sleep you can get. One [study](https://pubmed.ncbi.nlm.nih.gov/27775095/) found one hour of sleep loss takes four days to recover from. But it’s not always as straightforward as that. We all react differently to sleep loss, and your energy levels may bounce back in one timeframe, but your mental performance, for example, may take longer. Here’s a look at what we know so far: * Recovery sleep can improve short-term effects of sleep deprivation * Work performance can take time to recover * Different metrics recover at different rates * Short-term fixes like naps can help * Catching up on sleep isn’t simple * Recovery depends on quality and quantity of sleep * More research is needed Let’s break that down in more detail: **If you spend a week getting only five hours of sleep a night, your energy, mood, and cognitive performance may recover after two nights of recovery sleep.** In this [study](https://pubmed.ncbi.nlm.nih.gov/9231952/), participants only got about [five hours of sleep](https://www.risescience.com/blog/5-hours-of-sleep.md) a night for seven nights. They then had two “recovery” nights of sleep. The study measured mood, sleepiness, and cognitive performance and found all three got worse when participants were only getting five hours of shut-eye. But all three measures bounced back after the two recovery nights. **It may take six days for your work performance to recover after two nights of less than six hours of sleep.** [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) is the co-director of the Center for Sleep and Circadian Sciences at Stanford University, and he’s one of our sleep advisors. One of his [studies](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) found two consecutive nights of less than six hours of sleep can decrease your work performance for six days. **After six nights of six hours of sleep, your energy levels and certain health metrics may recover from sleep deprivation with three nights of 10 hours of sleep, but your mental performance may take longer.** In another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798707/), participants got six hours of sleep for six nights and then 10 hours of sleep for three nights. Their sleepiness and levels of IL-6 (an inflammatory compound) increased when they were only getting [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md), but returned to normal after the three nights of 10 hours of sleep. The caveat with this study is that participants’ cognitive performance didn’t bounce back. This could be because they didn’t get enough sleep to recover, however. More nights of recovery sleep may have helped. **High cortisol levels may return to normal if you take a two-hour nap after an all-nighter.** Some things may bounce back fast. One [study](https://pubmed.ncbi.nlm.nih.gov/16940468/) found a two-hour nap after an all-nighter increased participants’ alertness and performance and reversed increased [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) (your stress hormone), which the night of no sleep caused. **Depending on how sleep deprived you are, one week may not be long enough to fully recover.** But then again, it could be, if you got a lot of sleep during this recovery week. More research needs to be done to know if it’s impossible, or just difficult! Indeed, some sleep restriction studies paint a less certain picture. In a widely circulated [2021 study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0255771), participants got 30% less sleep than they needed, getting about five hours 18 minutes for 10 nights. This was followed by seven nights of recovery sleep. At the end of the experiment, reaction times bounced back to normal, but other factors (like accuracy) were still lower than usual, even after a whole week of recovery. However, don’t let that fool you into thinking catching up on sleep is a myth. This study suggests you may not be able to fully recover from sleep deprivation in a week, but that doesn’t mean you couldn’t if you had more than seven nights to catch up. Another reason to be skeptical of the study’s claims regarding catch up sleep is that participants may not have been getting enough sleep during their recovery week to fully bounce back. The average sleep duration before the restriction period was about seven hours 37 minutes. And the average during the recovery period was about seven hours 36 minutes — not exactly what we’d call recovery. To catch up on sleep, you need to sleep for longer than you usually need. Participants also spent their nights sleeping at home. This means many disruptions — think kids, early morning alarms, or a lumpy [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) — could be contributing to them not getting enough sleep to fully recover. All this is to say that it’s hard to draw conclusions from studies like these. Without making sure participants get proper recovery sleep, we can’t know whether it’s impossible biologically to bounce back from sleep loss, or whether it’s just difficult to do in daily life. ## Dive Deeper [![](/assets/6609992d86dd65e13ff4d9cf_debt__3__result.webp) What’s the Best Sleep Debt Tracking App? The RISE App](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md)[![](/assets/62a1f0c65ce68591a8a8d69b_how-much-sleep-debt-do-I-have-n.avif) How Much Sleep Debt Do I Have? This App Works It Out](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md)[![](/assets/652dca3d17d8bead719f8df3_can-you-catch-up-on-sleep_result.avif) Catch Up on Sleep: Why It’s Possible and How to Do It](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) ## RISE Tells You How Long it Takes to Recover From Sleep Deprivation As you can see from the research, there's no set time for how long it takes to recover from sleep deprivation. Studies on the topic have different findings, and these findings come from varying amounts of sleep deprivation and lengths of recovery. This makes it hard — if not impossible — to say how long it takes to recover from sleep loss. What we do know, however, is that the more sleep-deprived you are, the longer it will take to bounce back. **If you’d like a number to work with, the RISE app can tell you how many night’s it’ll take you to pay back your sleep deprivation if you follow the app’s recommended sleep times.** RISE works out how much sleep you need and how much sleep debt you have. The app uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to determine your sleep need. It then tracks your sleep times and calculates how much sleep debt you have each day. Sleep debt is the amount of sleep you owe your body. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. We measure sleep debt over 14 nights, but every night isn’t equal. We put more weight — 15% to be exact — on last night’s sleep as this is the night that has the biggest impact on how you’ll feel and function today. The remaining 85% comes from the previous 13 nights, with more recent nights having more weighting. That means if you can’t recover from sleep deprivation in one go, any extra sleep you get tonight can help you feel better tomorrow, even if you’ve still got sleep debt to chip away at. RISE’s smart schedule feature takes into account your chosen wake-up time, how much sleep you need, and how much sleep debt you have. The app then gives you a goal bedtime and tells you how long it’ll take to pay back your sleep debt. It may take a while to recover, but our users show you can start paying back sleep debt quickly. We found RISE users who pay back sleep debt manage to pay back more than four hours of sleep debt within the first two weeks of using the app. And don’t worry about a small amount of sleep debt. We recommend you keep your sleep debt below five hours, as research suggests your mental performance with five hours of sleep debt will be close to what it would be with no sleep debt at all. And with a goal of five hours, you don’t have to put so much pressure on every night of sleep being perfect — which, ironically, can cause more sleep loss. ![RISE app screenshot of Smart Schedule that tells you how long it'll be before you pay back your sleep debt.](/assets/67014f19207986df2c036f1a_66eddd1f5f241f29c0fa16c4_652492ea1124ac5d6520e4f8_smart-schedule-rise.webp) The RISE app can tell you how long it’ll take to pay back your sleep debt. **Heads-up:** Experts agree sleep debt is one of the most important [sleep scores](https://www.risescience.com/blog/sleep-score.md) out there. Time spent in REM sleep and [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), or sleep quality scores you get from apps and wearables, may be interesting, but it’s sleep debt that has the biggest impact on how you’ll feel each day. ## How Long Does it Take to Recover From Long-Term Sleep Debt? There isn’t a clear answer on how long it takes to recover from chronic sleep debt, or if full recovery is even possible. Long-term sleep debt builds up over months or years of consistently getting less sleep than your body needs. As it accumulates, it can lead to worsening energy levels, mood issues, and cognitive decline. Over time, it may contribute to more serious health problems, like weight gain, depression, and diabetes. While studies show you can bounce back from the short-term effects of sleep deprivation, recovering from chronic sleep deprivation is more uncertain because research spanning decades is needed to draw definitive conclusions. What we do know is that if you’ve accumulated long-term sleep debt, you likely also have short-term sleep debt. And as studies suggest you *can* catch up on short-term sleep deprivation, any extra sleep you can get will help you feel and function better – it just takes time and patience, and focus on improving your quality and quantity of sleep. ## How to Recover From Sleep Deprivation You can recover from sleep deprivation by sleeping more than you usually need. Do this by taking naps or sleeping for longer than usual at night. If your body needs [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), for example, getting nine hours of sleep for a few nights could help you recover from sleep deprivation. Here’s how to fix sleep deprivation by paying down your sleep debt. ### Take Naps Daytime naps can help make up for lost sleep at night. Just be sure to keep your [naps short](https://www.risescience.com/blog/best-nap-length.md) and early enough in the day that you’ll be able to fall asleep at bedtime. We recommend keeping naps to about 90 minutes or less (apart from extreme circumstances like when you’ve pulled an all-nighter), and napping during your [afternoon dip in energy](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md). RISE can tell you when this is each day. ### Go to Bed a Little Earlier Go to [sleep earlier](https://www.risescience.com/blog/how-to-sleep-early.md) than usual to get some extra shut-eye. Check RISE for when your natural evening peak in energy will be, as you’ll find it almost impossible to fall asleep during this time. Head to bed when your body’s more primed for sleep when your energy levels are dipping in the late evening. For science-backed guidance on earlier bedtimes, use RISE’s smart schedule feature. It takes into account the time you need to wake up, your sleep need, and your sleep debt, and then gives you a bedtime that slowly shifts earlier to help you catch up on sleep. ### Sleep in an Hour or So Later Keep your lay-ins to an hour or so, or two hours if you really need it. Short lay-ins allow you to pay back some sleep debt without disrupting your circadian rhythm (your body clock), which can make it hard to fall asleep the next night. RISE can nudge you into a later wake-up time when you need it. When you use the RISE alarm, it will tell you — as you’re setting it — whether your alarm time will add to your sleep deprivation or not. If it does, try setting a later alarm to get more sleep. ![RISE app Smart Alarm tells you if your wake-up time will add to your sleep debt](/assets/66eddae9f7666d59dd01dece_66b21cba2c9d3e2eebc9c28e_6522b2c77ef8e5244a5ab83b_RISE-alarm-w-settings.webp) The RISE app can tell you if your wake-up time will add to your sleep debt. ### Regularly Get Enough Quality Sleep The best way to fix sleep deprivation is to try to accumulate as little sleep debt as possible. And maintaining good sleep hygiene is key to getting enough sleep for you each night. Sleep hygiene is the set of daily habits that help you fall asleep, stay asleep, and get better sleep each night. Here’s what to keep in mind. * **Keep a consistent sleep schedule:** RISE users with consistent sleep-wake times have less sleep debt than those with inconsistent sleep-wake times. Aim to have a regular sleep pattern throughout the week, even on your days off. * **Get bright light first thing:** Light is a powerful signal to your circadian rhythm, telling it that it’s daytime. Aim for at least 10 minutes of natural light exposure as soon as possible after waking up to boost your alertness levels and help you fall asleep later that night. If it's overcast or you’re getting light through a window, get 15 to 20 minutes of light. * **Avoid light close to bedtime:** Light suppresses the sleep hormone melatonin and it can keep you up past bedtime, causing sleep deprivation. Put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)) to reduce the chances of that happening. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** These common sleep disruptors can get in the way of quality sleep as they can keep you up or wake you up in the night. RISE can tell you when it’s best to avoid each one. **‍** * **Do a calming bedtime routine:** Stress is a common cause of sleeplessness. Keep it in check by winding down before bed with a relaxing bedtime routine. Try reading, listening to soft music, taking a warm shower or bath, or journaling. **‍** * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or listen to [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) to stop anything in your sleep environment from causing sleep deprivation. RISE has in-app white noise and other sleep sound recordings to help you drift off. To make it easy to maintain good sleep hygiene, RISE can remind you when to do 20+ healthy sleep habits each day at the time that makes them the most effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/6703ed667edd8f2470f6ba6e_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep hygiene habits for your best quality sleep. ## FAQs ### How long does it take to recover from an all-nighter? It’s not clear how long it takes to recover from an all-nighter. One study found one hour of sleep loss takes four days to recover from. Another study found a two-hour nap after an all-nighter can reverse increased cortisol levels caused by the night of sleep deprivation. But we all react differently to sleep loss, and your energy levels may bounce back in one timeframe, but your mental performance, for example, may take longer. ### How long does it take to fix months of sleep deprivation? It’s not clear how long it takes to recover from months of sleep deprivation, or if full recovery is even possible. You may be able to recover from short-term sleep deprivation, however, which you build up over about two weeks. It can take four days to recover from one hour of sleep loss, so the more sleep deprived you are, the longer it’ll take to bounce back. ### How long does it take to recover from years of sleep deprivation? It’s not clear how long it takes to recover from years of sleep deprivation, or if full recovery is even possible. You may be able to recover from acute sleep deprivation, though, so any extra sleep you get will help improve your energy levels, mood, and cognitive performance. Just remember that the more sleep deprived you are, the more nights of good sleep it’ll take to bounce back. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Long Does Jet Lag Last? It Depends on a Lot published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-jet-lag-last domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does Jet Lag Last? It Depends on a Lot Published 2022-07-18 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## Key Takeaways * The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag, but age, direction of travel, chronotype, the season, and sleep debt can change this. * Reduce how long you feel jet lag for by getting light at the right times, taking melatonin supplements, and getting enough sleep before and your travel. * The [RISE app](https://app.adjust.com/oha9msp) can tell you when to get and avoid light, when to take melatonin, and help you lower your sleep debt before, during, and after your travel. Whether you’re planning a vacation with a long flight or gearing up for a business trip far away, jet lag may be on your mind. You know you’ll probably be hit with daytime grogginess, poor sleep, digestive issues, and low mood for the first part of your trip — and when you first get home, too. But how long exactly should you plan to feel off for? The answer is a complicated one. Not only does it depend on how far you travel, which direction you fly in, your individual biology, age, chronotype, and sleep debt all play a part, too. Even the season you fly in can make a difference. Below, we’ll explain how long you can expect jet lag to last for, and — more importantly — how you can make it last for as short a time as possible. ‍ [What is jet lag?](#jet) [What are the symptoms of jet lag?](#symptoms) [How long does jet lag last?](#long) [How do you get over jet lag?](#over) ‍ ## What is Jet Lag? ![RISE app showing how much sleep debt you have](/assets/6244f32f6b57b55e85cc2359_u7x_LK_sAut75yWvRJvfK1CEwJUTf9dApDOVzcNtqPtCO1d2JoDQf6ZWJR0lSqsqvHTI2Ng3UIBjb4EMB0CjeU4vIxcVBS1uhLlNWPOUQfjmvk_Uv05tVPStj0Bvv-W9ZII2QcGr.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. Jet lag, also called jet lag disorder, is a sleep disorder that happens when you fly across different time zones and your body takes time to catch up. For example, if you fly from New York to London, you’re “jumping forward” five hours. It may be midnight in London, but it’s only 7 p.m. in your body, so you’re not tired yet. But then at 8 a.m. it feels like 3 a.m. for you, so you struggle to drag yourself out of bed, or you sleep in late. And the opposite happens when you fly back home. Jet lag is classed as a [circadian rhythm sleep disorder](https://www.risescience.com/blog/circadian-rhythm-disorder.md) as it‘s caused by your body‘s circadian rhythm. This is your[internal body clock](https://www.risescience.com/blog/biological-clock.md) that runs on a roughly 24 hour cycle and dictates things like when you feel awake and sleepy, when your body temperature fluctuates, and when you produce certain hormones. You have one master clock called the[suprachiasmatic nucleus](https://pubmed.ncbi.nlm.nih.gov/30167980/) (SCN), which is found in the hypothalamus region of your brain. The SCN communicates with your body’s internal clocks, which can be found everywhere from your gut to your liver to your adrenal glands. These are called peripheral clocks. When you cross time zones, your circadian rhythms take time to catch up and they adjust at different rates. While you adjust, you’ll be hit with the symptoms of jet lag. While jet lag is mainly caused by being out of sync with your circadian rhythm, travel fatigue adds to the symptoms too as you easily rack up sleep debt while traveling.[Sleep debt is how much sleep you owe your body over the last 14 nights](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). It’s compared to your sleep need, the individual and genetically determined amount of sleep you need each night. You can use the[RISE app](https://www.risescience.com/.md) to find your sleep need, as we don’t all need[eight hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), and see how much sleep debt you’re carrying. (More on what to do about that later.) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## What Are the Symptoms of Jet Lag? The symptoms of jet lag include: * Sleep problems — such as struggling to fall asleep at night or waking up too early and struggling to get back to sleep. You may also wake up frequently during the night, too. * Daytime sleepiness * Lowered alertness * Loss of concentration * Appetite loss and feeling hungry at odd times * Digestive issues — such as indigestion and constipation * Low mood and irritability * Poor performance — mentally and physically ‍ ## How Long Does Jet Lag Last? How long jet lag lasts depends on the number of time zones you‘ve crossed. The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag. So, for that New York to London flight we mentioned earlier, you’d be crossing five time zones, so it could take you about five days to adjust. However,[research](https://pubmed.ncbi.nlm.nih.gov/22299812/) in rodents suggests the liver, lungs, and muscles can take nearly six times as long as the SCN to adjust to jet lag. Plus, how fast you adjust depends on: * Direction of travel * Age * Chronotype * Season * Sleep debt * Whether you try any interventions to shorten it Let’s dive into what can affect your jet lag recovery time. ### Direction of Travel In general, it’s easier to adjust after traveling west than traveling east. When traveling west, you’re pushing your sleep-wake cycle backwards. This fits with how most of us are wired. The human circadian rhythm isn’t 24 hours long exactly. The average length is slightly longer at[24.2 hours](https://pubmed.ncbi.nlm.nih.gov/22299812/). So, for most of us, it’s easier to adjust to a longer day, by pushing our circadian rhythm back, than a shorter day. In fact, your[circadian rhythm](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/) can move back faster than it can be brought forward. It’s thought the fastest rate of adaption is about half a day per hour of time difference westwards, and a day per hour of time difference eastward. Other research suggests you can adjust[30% to 50% quicker](https://pubmed.ncbi.nlm.nih.gov/2692117/) after flying west than flying east. ### Age It takes older adults longer to adjust to time zone changes and the symptoms of jet lag can feel worse. One[study](https://pubmed.ncbi.nlm.nih.gov/1557592/) compared young men with middle-aged men in a laboratory-created jet lag scenario where their schedules were brought forward six hours. The middle-aged participants reported more trouble sleeping, less alertness, and more weariness and effort needed to do daily tasks than the younger adults. However, the rate of adjustment wasn’t different between the two groups. But research into age and jet lag is conflicting. A different[study](https://pubmed.ncbi.nlm.nih.gov/8325349/) found older participants took longer to get over the sleep disruption and daytime sleepiness caused by jet lag compared to younger people. [Research](https://pubmed.ncbi.nlm.nih.gov/28883980/) also suggests adults over 60 find it harder to recover from jet lag, especially after eastbound flights, because of decreased and irregular melatonin rhythms. (Melatonin is the hormone responsible for priming your body for sleep.) Older adults are also thought to be less “phase tolerant,” or their circadian rhythms are less able to handle being out of sync with their sleep-wake times. Jet lag treatments might be less effective with age, too. A further[study](https://pubmed.ncbi.nlm.nih.gov/7481411/) found light exposure in middle-aged participants was less effective at moving their circadian rhythm than it was in younger participants. ### Chronotype Your[chronotype](https://www.risescience.com/blog/chronotype.md) is whether you naturally tend to wake up and go to bed earlier or later, or in other words, whether you’re an early bird or a night owl. [Morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md) have a slightly shorter than 24-hour circadian rhythm and night owls have a longer one. So,[extreme morning people](https://pubmed.ncbi.nlm.nih.gov/22299812/) may find it easier to adjust to flying east, or bringing their sleep-wake cycle forward. Night owls, on the other hand, may find it easier to adjust after flying west, or pushing their sleep-wake cycle back. Most of us sit somewhere in the middle, however, so how quickly we adjust to different travel directions can vary. ### Season Believe it or not even the season you travel in can impact how long you take to recover from jet lag. That’s because you may land in darkness or in daylight in a destination depending on the season. And light — and getting and avoiding it at the right times — has the power to speed up how quickly you adjust (more on this soon). One[study](https://pubmed.ncbi.nlm.nih.gov/8440206/) found day length affected how quickly melatonin cycles adjusted after both westward and eastward flights. After flying west, you’ll get sunlight for longer in the evening in summer compared to winter. And when flying east, you’ll get more sunlight in the morning in summer compared to winter. Therefore, the study found participants’ melatonin rhythms resynchronized faster in summer than in winter for both westward and eastward flights. You may find traveling in one direction harder in winter, while traveling in the opposite direction harder in summer. It all depends on when you land and how easy it is to get or avoid light when you need to do so. ### Sleep Debt If you’re starting your trip with high sleep debt, you’re more likely to feel the effects of jet lag. Plus, the sleep debt you build up while traveling can add to the symptoms of jet lag, especially[low mood](https://www.sciencedirect.com/science/article/abs/pii/S0012369213606881). You’ll probably rack up sleep debt when you arrive in your new location, too, as your circadian rhythm keeps you up past a reasonable bedtime, wakes you up too early, or frequently wakes you up in the night. If you’re sleep deprived, you’re going to have reduced attention, grogginess, and lower cognitive function — and that’s just to name a few things. These symptoms will linger all the time your sleep debt is high. ### Interventions You can speed up how long it takes to adjust to your new schedule with the help of zeitgebers. Zeitgebers, which is German for time-givers, are external cues that can synchronize your circadian rhythms to the outside world. These include things like light (the most powerful one), exercise, and meal timing. You need to get the timing of these zeitgebers right, however. When done at certain times, they can push back or bring forward your circadian rhythms. For example,[researchers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/) estimate if you get the timing of light exposure right after landing, you can bring your circadian rhythm forward by 1.5 hours a day and push it back by 2 hours a day. But not only are these numbers estimates, they depend on the person and the timing and intensity of light, too. Further[research](https://pubmed.ncbi.nlm.nih.gov/2692117/) shows those who stayed inside their hotel rooms after their flight, therefore not getting social interaction or sunlight, took four to six days longer to adjust than those who went outside. And a 2017[study](https://pubmed.ncbi.nlm.nih.gov/28661071/) in rats showed meal timings can speed up adjustment times. ‍ ## How Do You Get Over Jet Lag? Even without interventions, jet lag is usually a short-term problem. But there are some things you can do to reduce jet lag and how long you feel it for. You can learn more about [how to get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) here, but here are three strategies to start with. ### Time Your Light Exposure ![RISE app screenshot reminding you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to get and avoid light. Light is the most powerful zeitgeber and getting the timing of your light exposure right can make or break your jet lag recovery. Aim for natural light whenever possible, but you can also turn to a[light box](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) if needed, it’s just not as powerful. Here’s what one[study](https://pubmed.ncbi.nlm.nih.gov/22299812/) recommends when it comes to light exposure and jet lag: If flying east: * Get light exposure in the second half of the night and early morning according to your old time zone. * Avoid light in the early evening and first half half of the night according to your old time zone. If flying west: * Get light exposure in the early evening and first half half of the night according to your old time zone. * Avoid light in the second half of the night and early morning according to your old time zone. Getting the timing of light exposure right can be hard while traveling, though. Consider wearing sunglasses if you land during the day and need to avoid light at that time. And an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) can block out light while on the plane. **Bonus tip:** Bring the power of light back home with you. Get at least 10 minutes of morning light as soon as possible after waking up to reset your circadian rhythm for the day. Then dim the lights and put on[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to help your body produce enough melatonin to sleep soundly. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Take Melatonin Supplements Melatonin is made in your brain and it tells your body bedtime is coming up, so it starts winding down and feeling drowsy. However, when you’re out of sync with your circadian clock, melatonin isn’t secreted at the right time for your new sleep schedule. That’s where melatonin supplements can help. [Studies](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full) show melatonin has the power to bring forward or delay your circadian rhythm, so it can help you set up a new sleep pattern. \\ Here’s what one[study](https://www.sciencedirect.com/science/article/abs/pii/S1477893908001270) recommends: For eastbound flights up to 9 hours long: * Prepare before the flight: Take 5 mg of melatonin, wake up earlier, and get bright light exposure. * Day of the flight: take 5 mg of melatonin at 6 p.m. * After the flight: take 5 mg at bedtime until adapted, and get 30 minutes of outdoor exercise to help speed up the process. For westbound flights up to 9 hours long: * Prepare before the flight: Take 1 mg of melatonin after waking up and gradually start waking up later. * Day of the flight: 1 mg after waking up. * After the flight: Stay up until your new target bedtime and get natural light exposure. Take 1 mg after waking up. For flights in either direction that are 10 to 14 hours long: * Prepare before the flight: Stay up later and get light exposure. Take 1 mg after waking up. * Day of the flight: 1 mg after waking up. * After the flight: 30 mins of outdoor exercise in the morning and afternoon. Take 5 mg at bedtime. People with health conditions should speak to a health care professional before taking melatonin. Learn more about [how much melatonin to take for jet lag](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. **Heads-up:** Avoid the temptation to reach for[over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md). While sleeping pills can help you sleep in the moment, they come with side effects, long-term health risks, and they don’t help to move your circadian rhythm like melatonin does. ### Lower Sleep Debt Before Your Trip You’ll feel the effects of jet lag more if you’re sleep deprived, and sleep deprivation itself will add to the symptoms. What’s more,[strategies](https://pubmed.ncbi.nlm.nih.gov/22299812/) to reduce how long jet lag lasts work best in well rested individuals. However, it can be hard to meet your sleep need when traveling long distances and catching middle-of-the-night flights. Plus, as jet lag causes difficulty sleeping at appropriate local times, it can cause more sleep debt to build up when you’re in your destination. To start from the best place, make a special effort to lower your sleep debt before your flight. RISE can work out how much sleep debt you have and keep track of it as you pay it back. We recommend keeping sleep debt below five hours to improve how you feel and function each day. Got more sleep debt than that? You can pay it back by: * **Taking naps:** Just be sure to avoid napping too close to bedtime or you risk disturbing your nighttime sleep. RISE can show you the best time to nap for you. * **Going to bed a little earlier** * **Sleeping in a little later:** [Keep this to one or two hours so you don’t mess up your circadian rhythm](https://www.risescience.com/blog/sleeping-in.md). * **Improve sleep hygiene:**[Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of behaviors you can do throughout the day to help you fall asleep faster and wake up less often in the night, meaning you get more sleep overall. RISE can remind you when to do 20+ sleep hygiene habits. Keep track of your sleep debt in your destination, too, and lower it when possible to help you feel better while battling jet lag. When all the traveling is done, you can keep sleep debt low to improve everything from your productivity to your mood back home. ## Win the Fight Against Jet Lag If you travel far enough, jet lag is an almost inevitable part of air travel. But how long you feel it for depends on everything from your age to your chronotype, your direction of travel to the season. However, there are a few things you can do to speed up your recovery time. Use [RISE](https://app.adjust.com/oha9msp) to pay down sleep debt to start from a solid foundation. Then get well-timed light exposure and consider taking melatonin supplements. All this should help cut down the time it takes for your circadian rhythms to adjust to the new time zone. ## FAQs ### How do I get rid of jet lag? You can’t cure jet lag, but you can reduce how long it takes to get over it with well-timed light exposure, exercise, and meals, as well as taking melatonin supplements and starting with low sleep debt. ### How do you feel when you have jet lag? When you have jet lag, you may feel daytime tiredness and have low mood, loss of appetite, stomach problems, and reduced performance, mentally and physically. ### Can jet lag last 3 weeks? Depending on things like how far you’ve flown, the direction of travel, your age, and your chronotype, jet lag can last from a few days to a few weeks. High sleep debt may be causing feelings of jet lag three weeks after your flight, though. ### Jet Lag Calculator Working out how long jet lag lasts depends on things like how many time zones you’ve crossed, your direction of travel, your age, your chronotype, and whether you try any interventions. While jet lag calculators do exist, they tend to only look at how many time zones you’re crossing, so they’re not always accurate. However, they can be helpful as a starting point. You can check out jet lag calculators from Sleepopolis, British Airways, and Timeshifter. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: How Long Does Melatonin Last? A Sleep Doctor Explains published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-does-melatonin-last domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Long Does Melatonin Last? A Sleep Doctor Explains Updated 2023-08-11 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How Long Does Melatonin Last? * Melatonin can last four to eight hours. But this will depend on factors like the type of supplement you take, the dose, your age, and if you’ve had caffeine. * Melatonin can kick in in as little as 20 minutes, or it can take two hours or longer for you to feel the effects. * The [RISE app](https://app.adjust.com/oha9msp) can tell you when exactly to take melatonin supplements to make them most effective. Or, to skip the supplements altogether, follow RISE’s personalized sleep hygiene reminders to maximize your natural melatonin production and get a good night’s sleep. Melatonin supplements have become a popular sleep aid. They’re a synthetic form of the natural hormone your body makes to help you fall asleep and keep your sleep-wake cycle in check. But how long they last in your system can depend on a long list of factors. Below, we’ll dive into how long melatonin lasts and how long it takes to kick in. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you increase your melatonin levels without popping a single pill. ## Advice From a Sleep Doctor "Supplemental melatonin tends to last between four and eight hours, but this number can vary widely. The type of supplement you take, the dose, and even your age can all make a difference to how long melatonin stays in your system,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How long does melatonin stay in your system?](#system) [How long does it take melatonin to work?](#long) [What is melatonin?](#melatonin) [When to take melatonin?](#when) [What are the side effects of melatonin?](#effects) [Can you overdose on melatonin?](#overdose) [Does melatonin make it hard to wake up?](#wake) [How can I increase my melatonin levels naturally?](#increase) ‍ ## How Long Does Melatonin Stay in Your System? Melatonin can stay in your system for [four to eight hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405617/). Melatonin can have a half-life (the time it takes your body to metabolize half of a dose of a medication) of about [20 to 45 minutes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699659/) or higher. That means if you took a 1-milligram dose of melatonin at 6 p.m., you’d have 0.5 mg of it in your system by about 7 p.m., and 0.25 mg by about 8 p.m., or even less. How long melatonin effects last can vary depending on: * **Dose:** The larger the dose of melatonin, the longer it’ll take to wear off. Melatonin supplements add to your natural levels of the hormone, so if your natural levels are already high, you may have elevated levels of the hormone for longer. * **Age:** Your metabolism slows down as you age, meaning melatonin may last longer in your system the older you are. * **Caffeine consumption:** Some [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) suggest caffeine can reduce melatonin levels and others found it can increase them. So more research needs to be done, but caffeine might cancel out the effects of the supplement, or make them last longer. * **Light exposure:** Light suppresses melatonin production and signals to your brain that it’s time to be awake, so you’ll be lowering your natural levels of melatonin and sending mixed signals to your brain. * **Medication:** Certain [medications](https://medlineplus.gov/druginfo/natural/940.html) can add to the sleepiness effect of melatonin or increase your melatonin levels or any side effects you feel. These medications include oral contraceptives, central nervous system depressants, and OCD meds. * **Smoking:** One [study](https://pubmed.ncbi.nlm.nih.gov/15824912/) found when you smoke and take melatonin, the levels of melatonin in your blood are reduced compared to not smoking, meaning the supplement may wear off more quickly. * **The type of supplement:** Extended-release or slow-release formulations are designed to take longer to kick in and stay in your body longer than immediate-release or fast-release formulations, which kick in and wear off much faster. You can also get combined [immediate and extended-release formulations](https://www.ncbi.nlm.nih.gov/books/NBK534823/). It’s not clear whether melatonin gummies, patches, sprays, or pills last different amounts of time in your body. **Heads-up:** The dose you take can affect how long it lasts, but it’s hard to know [how much melatonin](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) you're taking exactly. A [2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263069/) found that the amount of melatonin in supplements is often dramatically different from what’s listed on the label. The actual levels of melatonin in the 16 brands ranged from 83% less to 478% more than the amount advertised on the label. ‍ ## How Long Does it Take Melatonin to Work? Melatonin can take about [20 minutes to two hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057895/) or more to work. But the exact time will depend on the type of melatonin supplement you take, (immediate-release melatonin pills will work faster than extended-release ones), the dose (larger doses can kick in quicker than smaller doses), and when you take melatonin (taking it in the afternoon or evening can help you sleep earlier whereas morning melatonin can help you sleep later). What you’re taking melatonin for also makes a difference. Let’s dive into that. ### To Shift Your Circadian Rhythm Shifting the timing of your circadian rhythm, or sleep-wake cycle, is the main use of melatonin. That’s why melatonin is referred to as a chronobiotic or chronobiotic hormone. In simple terms, you want to take melatonin about four to five hours before the time you want to sleep to fall asleep earlier than usual, bringing your circadian rhythm forward. And take it at your usual wake time to fall asleep later than usual, pushing your circadian rhythm back. How long it takes to “work” all depends on the effect you’re looking for. Melatonin levels can reach peak levels in your system quickly — usually within an hour — but then take a long time to wear off. If you’re trying to sleep earlier, taking a low dose (think 0.3 mg or lower) can make sure you don’t still have high melatonin levels come morning, which can push back your circadian rhythm, having the opposite effect you’re looking for. You also want to take a low dose, so you won’t feel sleepy during the day. Taking melatonin in the morning (to fall asleep later than usual) or in the (late) afternoon (to fall asleep earlier than usual), when your melatonin levels are naturally lower, increases the supplement’s sleepiness potential. Taking a low dose of melatonin can help prevent this from happening. As with everything to do with melatonin, more research needs to be done. ### To Fall Asleep When you take a melatonin supplement, it can reach peak levels in your system in about [15 minutes to 3.5 hours](https://link.springer.com/article/10.1007/s00228-015-1873-4). If you take a large dose, this may happen even faster. And this can make you feel sleepy sooner. In this case, melatonin can take about 30 to 60 minutes to work. When you’re taking melatonin more like a traditional sleep aid (a hypnotic), rather than as a chronobiotic, you’re aiming to have peak levels align with when you want to fall asleep. Melatonin supplements work best when your natural melatonin levels are low, i.e. during the day. This is why melatonin has been shown to be more effective as a sleep aid for shift workers trying to sleep during the day (although the evidence isn’t conclusive). If you take it before bed, when your natural melatonin levels are higher, you may fall asleep faster, but this may only result in a few minutes more sleep. Or it may not have an effect at all (it may just act as a placebo, which can still be valuable). Once again, more research needs to be done. ### What Does Science Say? One [small study](https://pubmed.ncbi.nlm.nih.gov/26893170/) found when participants took a 10-mg oral dose of melatonin it took about 41 minutes to reach maximum levels in their systems. But just because that’s the time it takes to reach max levels, doesn’t mean that’s the only time you’ll feel the effects. And it should be noted 10 mgs is a huge dose of melatonin and is not usually advised. Very few studies use this high of a dose, so the long-term safety of 10 mg isn’t known, and the effects will likely last longer than you want them too. Even though 3, 5, and 10 mg doses are available to buy, most clinical trials use melatonin doses of 2 mgs or less, so these larger doses aren’t as well studied. [Research](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full) on jet lag shows a 0.5 mg dose of melatonin is just as effective as a 5 mg dose at shifting your circadian rhythm. And doses above 5 mg appear to be no more effective. It was found, however, that 5 mg doses of melatonin helped people fall asleep faster than 0.5 mg doses. But experts usually recommend smaller doses of no more than 3 mg. One last thing, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3853526/) suggests melatonin may not work long-term, so you don’t want to rely on it as a sleep aid to help you fall asleep every night. We cover other reasons [why melatonin may not work for you](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) here. > “There’s no magic number for how long melatonin takes to kick in. When you take it makes a difference. Take melatonin four to five hours before bed to sleep earlier, and in the morning to sleep later than usual. It may take 30 to 60 minutes to kick in if you’re taking it before bed to fall asleep, but it may not be as effective at this time.” — Rise Science Medical Reviewer Dr. Chester Wu. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## What is Melatonin? ​​Melatonin is a natural hormone your brain makes to help you fall asleep and keep your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) in check. This is your roughly 24-hour internal clock that dictates your sleep cycle. Melatonin is made in the [pineal gland](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/) in your brain in response to signals from the suprachiasmatic nucleus (SCN), a special group of neurons in the hypothalamus part of your brain. In simple terms, when it’s dark, your brain is prompted to make melatonin. This usually happens a few hours before your biological bedtime, and this moment is called the dim light melatonin onset (DLMO). Melatonin lowers your body temperature, blood pressure, [stress hormones](https://www.risescience.com/blog/cortisol-and-sleep.md), and alertness to prime you for sleep. Your melatonin levels rise in the evening and are high overnight, and they fall in the early morning and are lower during the day. ![Normal melatonin production](/assets/670f127c2b868ef84baee498_64d55a15378d9e8ceb2548ae_erShpztgK3JO6xj_tYOqCKRfLoY3_BVhKbrJ6yg76ugdYabhOToLf3Iv-YGpqnKJUP7dP8xijaJLphNjWw9A_WVZi9OpngPrxFDZ5rXUDcCCmjdhaNUfSruWjXeun.jpeg) Source: [https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/](https://www.google.com/url?q=https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/&sa=D&source=docs&ust=1691795673085151&usg=AOvVaw25pAoC30hBlsjtNNOT_T7R) The hormone is available as an over-the-counter (OTC) supplement in many different forms, including tablets, capsules, liquids, gummies, patches, or sprays. It can help you shift the timing of your circadian rhythm earlier or later. And it may help you feel sleepy when you usually wouldn’t, like when your natural melatonin levels are low during the day. It’s [not as effective](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057895/) when your melatonin levels are already high, such as before bed, so melatonin supplements can be useful when: * [Getting over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) * Adjusting to night shift work * Shifting your [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) You may also be recommended melatonin by your healthcare provider or a sleep specialist if you’ve got a sleep disorder, like a circadian rhythm disorder, or if you’re an older adult with sleep problems. We’ve covered more on [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here. ‍ ## When to Take Melatonin? Take melatonin about four to [five hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156320/) before the time you want to fall asleep to help you feel tired earlier than usual. If you want to push back your circadian rhythm (ideal for shift workers or those traveling across time zones), take melatonin around your usual wake-up time to sleep later than usual. If you want to fall asleep faster, take melatonin 30 to 60 minutes before bed. But heads-up, taking melatonin as a sleep aid may not be that effective, especially if you’re taking it at night or in the late evening when your natural melatonin levels are already high. We’ve covered more on [how long before bed to take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here. If you do decide to take melatonin supplements to shift your circadian rhythm, RISE can tell you the best time to take them to help you fall asleep earlier. Curious which brand of melatonin to take? We recommend[Thorne](https://www.thorne.com/products/dp/melaton-3-trade?utm_source=risesci) and[USP tested](https://www.usp.org/dietary-supplements-herbal-medicines) as reputable brands. ![RISE app screenshot reminding you when to take melatonin supplements](/assets/670f127c2b868ef84baee4a1_6260982d84a7ea12942b59e3_OqK4kqKQZU46u51r_9dTFFfO31knmFWholC_GqHESXIy6m8zK4Vvicw9ngIazh8I7rIsfEb5CTX3TKteNYgyAMMvmD0LRi_AMkcilOcQulWqfqyh1SrPTw7-M0bEEI.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you the right time to take melatonin supplements. *RISE users on iOS 1.202 and above can* [*set up their take melatonin supplements reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin_supplement/)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## What Are the Side Effects of Melatonin? The common side effects of melatonin supplements include: * Headaches * Nausea * Dizziness * Tiredness the next morning * Daytime sleepiness * Impaired morning cognition (a [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A34/7181621) found young adults had lower morning cognition after taking melatonin the night before) Less common but possible side effects include: * Anxiety * Depression * [Abdominal pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) * Joint pain * Tremors * Seizures * Allergic reactions * Vivid dreaming The good news is [melatonin isn’t considered addictive](https://www.risescience.com/blog/is-melatonin-addictive.md). **Heads-up:** Get medical advice before giving your kid melatonin. There’s not much research into the safety of melatonin supplementation in children. A [2023 study](https://jamanetwork.com/journals/jama/article-abstract/2804077) found calls for pediatric melatonin ingestions to US Poison Control Centers increased 530% from 2012 to 2021. They were associated with more than 4,000 hospitalizations and two deaths. ‍ ## Can You Overdose on Melatonin? There doesn’t seem to be a risk of overdosing on melatonin. But more research needs to be done to confirm. Melatonin is not regulated by the Food and Drug Administration (FDA) as it’s considered a dietary supplement, so there are no official dosing guidelines or rules. Even if there’s no risk of melatonin overdose, taking high doses can increase your chance of experiencing side effects. When you start taking the supplement, take the lowest dose possible and only increase to a higher dose if needed. We’ve covered [how much melatonin is too much](https://www.risescience.com/blog/how-much-melatonin-is-too-much.md) here. Overall, melatonin supplements are considered safe to use in the short term. It’s generally recommended you [don’t take melatonin every night](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) as more research is needed on the side effects of long-term use. **Heads-up:** People who are pregnant or breastfeeding, transplant recipients, those on medication, and people with certain conditions — diabetes, high blood pressure, seizure disorders, bleeding disorders, or depression — should consult a physician or health care professional before using melatonin supplements. ‍ ## Does Melatonin Make it Hard to Wake Up? Melatonin can make it hard to wake up if you’ve taken a high dose, taken a slow-release melatonin supplement too close to bedtime, only slept for a short amount of time, or taken it during the night. There’s no real evidence taking melatonin during the night works beyond falling asleep slightly faster. Melatonin usually wears off in four to eight hours, so if you take it early enough and get enough sleep, you shouldn’t feel any drowsiness from it the next day. If you [wake up tired](https://www.risescience.com/blog/waking-up-tired.md), try taking a lower dose or taking a fast-release melatonin supplement instead, as this should wear off before you wake up. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3841985/) shows even a 0.5 mg dose of melatonin is enough to help you shift your circadian rhythm earlier. We’ve covered [how many mg of melatonin](https://www.risescience.com/blog/how-many-mg-of-melatonin.md) to take here. ‍ ## How Can I Increase My Melatonin Levels Naturally? You can increase your melatonin levels naturally by getting out in sunlight first thing in the morning and during the day, avoiding light in the run-up to bedtime, and making your bedroom as dark as possible. With these habits, your body can make all the melatonin it needs to fall asleep. This can be much more effective than melatonin supplements and you won’t have to worry about getting the timing of your supplements right. Here’s more on those key tips: * **Get out in sunlight first thing in the morning:** This will reset your circadian rhythm for the day and increase your body’s production of serotonin. Roughly 12 hours later, that serotonin gets converted into melatonin to prepare your body for sleep. Aim to get out for 10 minutes of natural light, or 15 to 20 minutes if it’s overcast or you’re sitting by a window. * **Get out in sunlight during the day:** This can make you less sensitive to light messing with your melatonin levels in the evening. Work by a window, go for a lunchtime walk, and exercise outside. * **Avoid light in the run-up to bedtime:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/) shows exposure to room light in the hours before bed can delay and shorten melatonin production. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) to keep melatonin high. * **Make your bedroom as dark as possible:** Use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and turn off or cover any electronics that emit light. Keep the lights off or as low as possible if you wake up in the night to use the bathroom. * **Avoid alcohol three to four hours before bedtime:** [Research](https://pubmed.ncbi.nlm.nih.gov/17612945/) shows even a moderate dose of alcohol one hour before bed can reduce melatonin production. We recommend [avoiding alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) to stop it from messing with your sleep. These four behaviors fall under something called [sleep hygiene](https://www.risescience.com/blog/poor-sleep-hygiene.md). With good sleep hygiene, your body can produce all the melatonin it needs for a good night’s sleep. RISE can tell you when to do 20+ sleep hygiene habits at the time that’ll make them the most effective for you. ![RISE app screenshot showing you sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to do 20+ sleep hygiene habits. **Expert tip:** There’s a time of night when your body’s natural rate of melatonin production will be at its highest. In the RISE app, we call this your Melatonin Window. Head to bed during this roughly one-hour window of time to make the most of your brain’s natural melatonin. You can think of RISE as a [safer alternative to melatonin supplements](https://www.risescience.com/blog/melatonin-to-fall-asleep-rise-sleep-app-safer-alternative.md). All this will help you meet your sleep need, the genetically determined amount of sleep you need each night. RISE works out this number for you based on a year’s worth of phone use data and sleep science algorithms. And it may be higher than you think. We looked at the sleep needs of 1.95 million RISE users aged 24 and over and found the median was eight hours. But 48% of users need eight hours or more sleep a night. ![We looked at the sleep needs of 1.95 million RISE users aged 24 and over and found the median was eight hours. But 48% of users need eight hours or more sleep a night. ](/assets/671ae356f247d05563efa4d5_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## The Best Source of Melatonin? Your Body Melatonin supplements can last from four to eight hours. And this number can change depending on the type of melatonin you take, the dose, and your age. To stop worrying about how long supplemental melatonin lasts, turn to the safest, cheapest, and best melatonin out there: the kind your brain makes. Practice good sleep hygiene to make sure your body can produce all the melatonin you need to fall asleep. And if you do decide to take melatonin, the [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to take it so you feel sleepy at the right time. Melatonin works fast, but good sleep hygiene is fast, too. We found 80% of RISE users get better sleep within five days. ## FAQs ### How long does melatonin last? Melatonin can last four to eight hours. It has a half-life of 20 to 45 minutes. How long melatonin lasts depends on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. Fast-release melatonin supplements can last less time than extended-release melatonin. ### How long does 2 mg of melatonin last? Two mg of melatonin may last for four to eight hours. How long 2 mg of melatonin lasts exactly will depend on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. The larger the dose of melatonin you take the longer it’ll likely last in your system. ### How long does 3 mg of melatonin last? Three mg of melatonin may last for four to eight hours. How long 3 mg of melatonin lasts exactly will depend on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. The larger the dose of melatonin you take the longer it’ll likely last in your system. Small doses of 2 mg are usually used in clinical trials, so more research needs to be done on how long larger doses last. ### How long does 5 mg of melatonin last? Five mg of melatonin may last for four to eight hours. How long 5 mg of melatonin lasts exactly will depend on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. The larger the dose of melatonin you take the longer it’ll likely last in your system. Small doses of 2 mg are usually used in clinical trials, so more research needs to be done on how long larger doses last. ### How long does it take for 10 mg of melatonin to wear off? Ten mg of melatonin may wear off in four to eight hours. How long 10 mg of melatonin lasts exactly will depend on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. The larger the dose of melatonin you take the longer it’ll likely last in your system. Small doses of 2 mg are usually used in clinical trials, so more research needs to be done on how long larger doses last. ### How long does melatonin take to wear off? Melatonin can take four to eight hours to wear off. It has a half-life of 20 to 45 minutes. How long melatonin takes to wear off depends on the type of supplement you take, your age, and whether you smoke, consume caffeine, or take medication. Fast-release melatonin supplements can wear off faster than extended-release melatonin. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Best Way To Power Nap: Length, Timing, Perks & Expert Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-long-should-a-power-nap-be domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Way To Power Nap: Length, Timing, Perks & Expert Tips Updated 2023-05-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to power nap? * The ideal length for a power nap is between 10-20 minutes. * The best time of day for a power nap is during the natural dip of your circadian rhythm, which occurs for many of us between 1-3 p.m. * Avoid power napping if you have insomnia, you are trying to shift your sleep schedule, or it's too late in the day. * Create a comfortable sleeping environment and use relaxation techniques to fall asleep quickly. Use the [RISE app](https://www.risescience.com/.md) to have your best power nap (and nighttime sleep). RISE can predict your afternoon energy dip, run a sleep environment check, help you relax before your nap, and wake you up gradually so you're ready to tackle the rest of the day. If you’re feeling sluggish and struggling to stay focused, a power nap can help. These short bouts of sleep can boost your energy and mood, enhance your productivity, and help you make up for lost sleep, all without post-nap grogginess. Here, we’ll answer all of your power nap questions, help you determine if a power nap is right for you, and show you how the [RISE app](https://www.risescience.com.md) can help you have your best power nap (and nighttime sleep). ‍ [What is a power nap?](#power) [Do power naps work?](#naps) [What are the benefits of power naps?](#benefits) [Why should I power nap?](#should) [How long should a power nap be?](#long) [What’s the ideal time for a power nap?](#ideal) [How many power naps can I take in a day?](#many) [When shouldn’t I take a power nap?](#take) [What’s the best way to power nap?](#best) [What are the best power nap alternatives?](#alternatives) ## What is a Power Nap? A power nap is a short nap, typically lasting between 10 and 20 minutes. Power naps provide a quick energy boost, increase alertness, and improve mood and cognitive functioning without causing [sleep inertia](https://pubmed.ncbi.nlm.nih.gov/31692489/) – the transient phase of grogginess, disorientation, and impaired thinking upon waking. Compared to longer naps, power naps offer the advantage of a quicker return to daily activities and less risk of interfering with nighttime sleep. However, they may not provide the same restorative benefits associated with longer naps, which can include enhanced memory consolidation and creativity. Power naps can benefit a wide range of individuals, including busy professionals, students, and those with irregular work schedules, who need a quick energy boost to maintain [productivity](https://www.risescience.com/blog/how-to-focus-better.md) and [focus](https://www.risescience.com/blog/how-to-focus-better.md) throughout the day. ‍ ## Do Power Naps Work? Despite their short duration, the benefits of power naps are proven and wide-ranging. Power naps provide a quick energy and mood boost, increase alertness, and improve cognitive performance. These benefits can be felt immediately and last for a couple of hours. Power naps are effective even when you’re sleep deprived and can help you pay back sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the measure of how much sleep you owe your body compared to your sleep need, the genetically determined amount of sleep you need each night (it’s not [eight hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) for everyone). The [RISE app](https://www.risescience.com/.md) calculates how many hours of sleep you need and [tracks your sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md), so you know whether you need to pay some back. We recommend keeping your sleep debt below five hours to maximize your energy each day. Whether a power nap is the best nap for you depends on your individual sleep needs, time constraints, and desired outcomes in terms of increased energy and cognitive performance. We cover the [best nap length](https://www.risescience.com/blog/best-nap-length.md) for you and [whether naps are good for you](https://www.risescience.com/blog/are-naps-good-for-you.md) here. ‍ ![RISE app screenshot showing how much sleep debt you have](/assets/645d651a15f361281dcd809d_fb42f40c.png) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. Power naps can help you pay it back. ‍ ## What are the Benefits of Power Naps? Research shows power naps can improve: * **Alertness and focus:** Power naps help [increase alertness](https://ntrs.nasa.gov/citations/19950006379) by allowing the brain to recharge during short periods of rest. * **Concentration:** Power naps improve our ability to direct and maintain attention on specific tasks or information. * **Memory consolidation:** A brief nap can improve short-term recall of information, facts, and events. Even [a nap as short as 6-minutes](https://pubmed.ncbi.nlm.nih.gov/18275549/) has been shown to improve a person’s recall of a list of words, suggesting the mere onset of sleep is enough to kick memory consolidation into motion. * **Decision-making:** Power naps support more efficient and accurate processing of information to make informed choices. * **Problem-solving:** Power naps can increase our capacity to analyze situations, identify issues, and generate effective solutions. * **Reaction time:** Power naps can [yield a quicker response to stimuli](https://pubmed.ncbi.nlm.nih.gov/12220318/), which can be particularly important in time-sensitive or dangerous situations or tasks. * **Confidence:** In one [study](https://pubmed.ncbi.nlm.nih.gov/10380949/), a 20-minute nap improved study participants' willingness to complete a task and their perception of how well they completed that task. * **Mood and stress:** Power napping has been found to have a positive impact on [mood](https://www.jstage.jst.go.jp/article/indhealth/45/2/45_2_301/_article/-char/ja/) and stress levels, possibly due to the release of serotonin during sleep. * **Overall health:** Power napping can confer long-term health benefits. Regular napping (of any duration) has been [associated with](https://pubmed.ncbi.nlm.nih.gov/17296887/) a reduced risk of heart disease and better overall health. ‍ ## Why Should I Power Nap? To power nap or not power nap? As you ponder the question, consider what you want from your nap: Do you need to make up for lost sleep? Are you dragging during the afternoon and need a quick energy boost? And your needs: Are you short on time? Do you need to be alert and on-point immediately when you wake up? * **A power nap can help you pay back sleep debt**. A longer nap will pay back more, but even a [15-minute power nap](https://pubmed.ncbi.nlm.nih.gov/11007448/) can downplay midday sleepiness and sharpen logical reasoning when you’re sleep deprived, and will still help chip away at sleep debt. * **A power nap can help you feel better, even if your sleep debt is low**. [Research shows](https://pubmed.ncbi.nlm.nih.gov/19645971/) even well-slept individuals can see improvements in mood, alertness, and cognitive performance. * **A power nap can provide an energy boost**. A 10-minute nap can [reduce](https://pubmed.ncbi.nlm.nih.gov/16796222/) feelings of fatigue and improve vigor. * **A power nap transfers benefits quickly**. If you’re short on time, just a 10-minute nap can downgrade feelings of sleepiness and fatigue and improve vigor and cognitive performance. In a [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) that compared the outcomes of naps lasting 5, 10, 20, and 30 minutes in length, the 10-minute nap was found to be the most effective, with benefits produced immediately and lasting for as long as 155 minutes. * **A power nap lets you hit the ground running**. Compared to longer naps, power naps offer the advantage of a quicker return to daily activities and less risk of interfering with nighttime sleep. This is because power naps keep you in the lighter stages of non-REM sleep, minimizing sleep inertia. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Long Should a Power Nap Be? The ideal length for a power nap hovers between 10-20 minutes (naps shorter than 10 minutes may confer some benefits, but are [generally less effective](https://pubmed.ncbi.nlm.nih.gov/16796222/) than those 10-minutes and longer). This short nap duration can give us many of the perks associated with naps without the downside of [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). We all experience sleep inertia when we first wake up in the morning — it’s what drives us to [keep hitting the snooze button](https://www.risescience.com/blog/cant-wake-up.md) on our alarm clock, and the reason we may feel like we’re moving in slow-motion during our [morning routine](https://www.risescience.com/blog/morning-routine-app.md). But while sleep inertia is completely normal and natural, it can take up to 90 minutes (or more!) before we’re feeling completely ourselves. While everyone’s different, a good rule of thumb for healthy adults is that for a nap spanning 25 minutes or more, you should anticipate some post-nap grogginess. Keep in mind that the likelihood, duration, and severity of sleep inertia all increase when we’re sleep deprived, so make sure you’re getting enough sleep at night to minimize the odds and severity of a post-nap slump. ### What if I Can’t Fall Asleep in 10-20 Minutes? If you’re not used to taking short naps, it might be a challenge at first to fall asleep within the 10-20 minute timeframe. Don’t fret if this is the case — like most things, napping gets easier with practice, so the more you try it, the more quickly you’ll be able to fall asleep over time (what scientists call our “sleepability skills”). ‍ ## What’s the Ideal Time for a Power Nap? The best time of day for a power nap is during the natural dip of your circadian rhythm, which occurs for many of us between 1-3 PM. The RISE app predicts the timing of your energy dip each day. ![RISE app screenshot showing your energy peak and dip times](/assets/645d651a9578caf2e3634f3d_68b63e7a.png) The [RISE app](https://www.risescience.com.md) predicts the timing of your afternoon energy dip each day. This is the best time for a power nap. The benefits of taking a power nap during the mid-afternoon are two-fold: it will be easier to drift off at this time of day compared to any other and it’s early enough in the day that it likely won’t interfere with our night-time sleep. Exactly when this natural dip in energy occurs will be different for everyone and depend on the timing of our circadian rhythm. If you have an irregular sleep schedule, the timing of your dip will also shift from day to day. Learn more about [how to find your circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) here. Your circadian rhythm or internal clock runs on a roughly 24-hour cycle and dictates your sleep-wake cycle, the production of certain hormones, and body temperature and blood pressure fluctuations, amongst many other things. If you’re an early chronotype (also known as morning type, early bird, or lark), your circadian rhythm will skew earlier. If you’re an evening chronotype (also known as evening type or night owl) it’s the opposite. Morning types usually experience their energy dip from noon to early afternoon. Night owls, on the other hand, may only feel the lull from mid-afternoon onward. Find out [what chronotype you are](https://www.risescience.com/blog/what-is-my-chronotype.md) and how to make the most of yours here. Note: High sleep debt will make you feel drowsier than usual, and encourage an earlier nap time. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Many Power Naps Can I Take in a Day? The number of power naps you can take in a day depends on your individual needs, sleep patterns, and lifestyle. Generally, one power nap per day is considered sufficient for most people to recharge and avoid disrupting their circadian rhythm and interfering with nighttime sleep. However, some individuals might benefit from taking multiple short naps, especially new parents and shift workers with irregular schedules. Drawbacks of multiple naps: * Potential interference with nighttime sleep, especially if naps are taken too close to bedtime. * Increased sleep inertia or grogginess, particularly if naps are longer or taken during the deeper stages of sleep. * Time management challenges, as taking multiple naps might not be feasible in a busy schedule. If you consistently feel the need to nap multiple times a day, it could be a sign of an underlying issue that needs to be addressed. Reasons why you might be experiencing [excessive sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) include: * **Sleep debt**: Not getting enough sleep at night could be the primary reason for daytime sleepiness. Even if you’re getting enough time in bed, poor quality or [inefficient sleep](https://www.risescience.com/blog/sleep-efficiency.md) can make you feel tired during the day. Factors like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), restless leg syndrome, or an [uncomfortable sleep environment](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) can contribute to poor sleep quality. * **Stress or anxiety**: High levels of stress or [anxiety](https://www.risescience.com/blog/anxiety-and-sleep.md) can lead to both [mental](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) and physical fatigue, making you feel the need to nap more often. * **Nutritional deficiencies or dehydration**: A lack of essential nutrients or inadequate hydration can result in [low energy levels](https://www.risescience.com/blog/low-energy.md), leading to increased sleepiness. * **Health issues**: Certain medical conditions, such as hypothyroidism, anemia, or chronic fatigue syndrome, can cause excessive sleepiness. * **Medications**: Some medications can cause drowsiness as a side effect. Consult your healthcare provider if you suspect your medication is contributing to your sleepiness. If you find that multiple naps are negatively impacting your nighttime sleep or overall well-being, it may be best to limit the number of naps and focus on improving sleep quality during the night. Consulting a healthcare professional can help determine if there is an underlying issue causing your excessive sleepiness and recommend appropriate interventions. We cover [why you might be sleeping so much all of a sudden](https://www.risescience.com/blog/why-am-i-sleeping-so-much-all-of-a-sudden.md) here. However, if you can take multiple naps without disrupting your overall sleep patterns or daily functioning, it may be an effective way to [maintain energy levels](https://www.risescience.com/blog/how-to-get-more-energy.md) throughout the day. ‍ ## When Shouldn’t I Take a Power Nap? Not everyone is an ideal power nap candidate, and there are some specific instances where we should avoid napping altogether: ### 1\. You battle insomnia If you have a diagnosed sleep disorder like insomnia or generally have trouble sleeping, any type of nap can interfere with your sleep schedule and make it more difficult to get healthy sleep at night. In this case, you should steel yourself against the temptation of a midday catnap in order to let sleep pressure (the natural urge to sleep that accumulates during waking hours) build up over the course of the day, which will make it [easier to fall asleep at bedtime](https://www.risescience.com/blog/how-to-fall-asleep-faster.md). ### 2\. You’re trying to shift your sleep schedule earlier to become a morning person If you're a night owl trying the early bird lifestyle, either out of curiosity or necessity, you may be attempting to [shift your circadian rhythm earlier](https://www.risescience.com/blog/reset-circadian-rhythm.md). In this process, you might find that napping interferes with your ability to fall asleep at your desired bedtime. This difficulty can then make it harder to wake up when you'd like to, creating a cycle that makes shifting your sleep schedule more difficult. Learn more about [how to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) here. ### 3\. You’re acclimating to a new time zone with an earlier bedtime Similarly, if you’ve recently moved or are traveling to a new time zone and need to acclimate to an earlier bedtime, you may find it more effective to maintain a regular wake and sleep schedule, which means you’ll want to avoid naps until your circadian rhythm adjusts. We cover [how to get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) and [how long jet lag lasts](https://www.risescience.com/blog/how-long-does-jet-lag-last.md) here. ### 4\. You missed your napping window Taking a nap too late in the day can interfere with your ability to fall asleep at your regular bedtime, as it may reduce more sleep pressure than you can build back up before bedtime. Consequently, this can lead to difficulties in falling asleep and staying asleep, resulting in sleep debt. ### 5\. You’re sleep deprived and have time for a longer nap Power naps can provide a short-term boost in alertness and cognitive performance for sleep-deprived individuals and are an effective way to pay back sleep debt. However, they aren’t a long-term solution for sleep deprivation, and their [benefits will be muted](https://pubmed.ncbi.nlm.nih.gov/3659730/) when you’re sleep deprived. A longer nap, or an extended nighttime sleep (or ideally both), is necessary to address high sleep debt. If you have the time for a longer nap (plus some buffer time for sleep inertia to pass), save the power nap for another time and opt instead for a longer 30-90-minute nap. Learn more about [how to catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) here. ### 6\. You need your energy boost to last longer The longer you snooze, the more lasting the nap benefits are. The advantages of short naps [usually fade after one to three hours](https://pubmed.ncbi.nlm.nih.gov/21075238/), while those of longer naps especially those that run a full sleep cycle (circa 90 minutes) can last up to several hours. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## What’s the Best Way To Power Nap? Your ideal power nap will be one where you wake up feeling better than you did before you fell asleep — i.e. restored, invigorated, and ready to tackle the remaining tasks of the day. Here’s how to power nap according to sleep experts: * **Choose the ideal time for a power nap**: The best time for a power nap is typically in the early to mid-afternoon, during your body’s natural dip in energy. RISE will tell you the best time to nap. * **Create a comfortable sleeping environment**: Find a cool, dark, and [quiet](https://www.risescience.com/blog/best-sleep-sounds-best-noises-for-sleep.md) space with a comfortable place to rest, and consider using a sleep mask, ear plugs, or [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine to block out distractions. RISE can help you run a sleep environment check and play white noise too. * **Use techniques to fall asleep quickly**: [Relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) such as deep breathing, progressive muscle relaxation, or soothing sounds can help you fall asleep faster during a power nap. RISE has all of these as audio guides in the app. We cover the [best breathing exercises for sleep](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. * **Wake up feeling refreshed**: Set an alarm for your desired nap duration. Factor in time to fall asleep too. RISE is also an alarm clock. * **Avoid caffeine**: To maximize the benefits of your nap, avoid consuming caffeine within a few hours before your planned nap time. "Coffee naps," which involve drinking a cup of coffee immediately before a power nap, can more effectively boost your energy than a cup of coffee alone, but drinking coffee as late in the day as during your afternoon dip has the potential to [negatively affect that night’s sleep](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md). Use them strategically and sparingly. RISE can tell you when to have your last cup of coffee for the day. * **Find the power nap length that works for you**: Experiment with different nap durations, times of day (still during your hours-long energy dip), and environments to find what works best for you. No two nappers are alike, and each person’s “perfect” power nap is going to look slightly different. Log your nap lengths and times in RISE to find what works. * **Be consistent**: Once you find the time of day that works for you, try sticking to a consistent nap schedule. This can help your body become accustomed to the routine, making it easier to fall asleep quickly and wake up feeling refreshed. ![RISE app screenshot showing when to limit caffeine intake](/assets/6451816f85614484fdee48b5_8a0e9329.png) The [RISE app](https://www.risescience.com.md) can remind you when to begin limiting caffeine to help ensure a good night’s sleep. ‍ ## What are the Best Power Nap Alternatives? If you don’t have time for a power nap or a comfortable place to get some shut-eye, there are plenty of science-backed ways you can give yourself an energy boost. These include: * **Natural light:** You’ve probably heard that bright light exposure in the morning is essential for regulating our circadian rhythms and giving us an energizing boost, but light can also help you feel more awake throughout the day, too. If possible, get outside for a break or work by a window. * **Short mindfulness or meditation breaks:** Taking a few minutes to practice mindfulness or meditation can help to relax and refresh the mind, [improving mood and reducing fatigue](https://pubmed.ncbi.nlm.nih.gov/20363650/). * **Physical activity and stretching:** Engaging in brief physical activity or stretching can help increase blood flow, oxygenate the brain, and provide a quick energy boost. Even a [10-minute walk](https://www.karger.com/Article/Abstract/116610) has been shown to reduce fatigue. You can combine the energy-boosting benefits of movement and light by getting outside for a work out and some fresh air. If you can’t get outside, try a few jumping jacks or simple stretches. * **Breathing exercises for energy and relaxation:** Practicing deep breathing exercises can help to reduce stress and [increase alertness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/) by supplying the brain with more oxygen. * **Hydration and healthy snacks for an energy boost:** Drinking water and eating a nutritious snack can help to maintain energy levels and [prevent fatigue caused by dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) or low blood sugar. * **Aromatherapy and essential oils:** Inhaling certain essential oils, such as peppermint or citrus, can help to increase alertness and focus. * **Low sleep debt:** The most effective and sustainable way to have more energy each day is to [get enough nightly sleep](https://www.risescience.com/blog/what-gives-you-energy.md). Keeping your sleep debt low or catching up on lost sleep will naturally reduce daytime sleepiness. It doesn’t take long to feel better either. 80% of RISE users get better sleep and feel more energy within just five days. Learn more ways to [beat the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) as well as get [energy without caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) here. ## FAQs ### How long should a power nap be? The ideal length for a power nap is between 10-20 minutes. This short nap duration can boost mood, energy, alertness, and productivity without the downside of sleep inertia or post-nap grogginess. ### Can a power nap be 5 minutes? Research shows naps shorter than 10 minutes aren’t as effective as naps 10 minutes or longer, but 5 minutes may still confer some benefits if that’s all you can manage. Power naps of 10–20 minutes offer the best chance of waking up restored and energized. ### Is 30 minutes too long for a power nap? A 30-minute nap is too long for a power nap. A 30-minute nap may result in post-nap sleep inertia, which can make it more difficult for you to get up and move again after you wake up. Cap your power nap at 20 minutes to minimize post-nap grogginess. ### How many power naps per day? The number of power naps you can take in a day depends on your individual needs, sleep patterns, and lifestyle. Generally, one power nap per day is considered sufficient for most people to recharge and avoid disrupting their circadian rhythm and interfering with nighttime sleep. ### How to take a power nap without oversleeping? To take a power nap without oversleeping, set an alarm for 10-20 minutes. Find a comfortable, dark, and quiet environment, and consider using relaxation techniques to fall asleep faster. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How Much Caffeine Is Too Much? Stay Under 400 mg Daily published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-caffeine-is-too-much domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Caffeine Is Too Much? Stay Under 400 mg Daily Published 2022-11-28 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman with cup of coffee thinking about how much caffeine to take](/assets/6380f31e5adaa614edeb2d16_how-much-caffeine-is-too-much-n.avif) Caffeine is the most widely consumed psychoactive drug in the world, and there are a lot of reasons to love it. It can help shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) — that groggy feeling you get after waking up — it can boost mental and physical performance, it contains plenty of antioxidants, and it has health benefits like [protecting you from type 2 diabetes](https://www.sciencedirect.com/science/article/pii/S2213422014000456), cancer, and Alzheimer’s disease. There’s even a reported association between coffee consumption and lowered [risk of suicide](https://www.sciencedirect.com/science/article/pii/S2213422014000456). But, you can have too much of a good thing when it comes to caffeine. Consuming too much can give you unpleasant side effects like jitters and headaches, and it can easily keep you awake at night, which can lead to low energy levels, poor productivity, and all the adverse health effects that come with sleep deprivation. How much caffeine is too much exactly? Below, we’ll dive into what science has to say on the matter. We’ll also show you how you can use the[RISE app](https://www.risescience.com/.md) to make sure caffeine doesn’t impact your sleep, as well as ways you can boost your energy without reaching for a cup of coffee. ‍ [How much caffeine is too much?](#much) [How much caffeine is too much when pregnant or breastfeeding?](#pregnant) [How much caffeine is too much for teenagers?](#too) [What are the side effects of too much caffeine?](#side) [Can you overdose on caffeine?](#overdose) [How to cut down on caffeine?](#cut) [How to stop caffeine impacting your sleep?](#stop) [How to get energy without caffeine?](#energy) ‍ ‍ ## How Much Caffeine is Too Much? There is no one amount of caffeine that’s agreed upon as too much. According to the Food and Drug Administration (FDA), you should limit your caffeine intake to 400 milligrams per day. Other[research](https://www.sciencedirect.com/science/article/pii/S2213422014000456) states 300 mg of caffeine is not associated with adverse effects in healthy adults. But the [amount of caffeine that produces adverse effects](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296805/) depends on: * Gender * Age * Body weight * How sensitive you are to caffeine The amount of caffeine in foods and drinks also varies widely. It depends on factors like the type of coffee beans or tea leaves, for example. As a rough guide, here’s the caffeine content of common foods and drinks: * Brewed coffee — about 95 milligrams of caffeine per 8-ounce cup of coffee * A single shot of espresso — about 63 mg * One cup of instant coffee — 30 mg to 90 mg * Decaf coffee — 3 mg to 12 mg (depending on the decaffeination method) * Soft drinks like Coke — 21 mg per 7.5-ounce can * Black tea — 47 mg to 90 mg per 8-ounce cup of tea * Green tea — 20 mg to 45 mg per 8-ounce cup of tea * Energy drinks — 50 mg to 160 mg * Milk chocolate — 9 mg per 1.55 ounces * Dark chocolate — 12 mg per ounce When it comes to [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md), however, more research needs to be done into the long-term effects. For now, it’s recommended you limit yourself to [one can per day](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966367/). Even though 400 mg is generally agreed upon as the caffeine limit, your personal limit may be less than this if: * You’re sensitive to caffeine. * You consume it late in the day — 400 mg of caffeine in the morning might not affect your sleep, whereas 400 mg of caffeine in the hours leading up to bedtime will. * You rely on it to get you through the day and you’re starting to consume more and more to get the same effects. * You have health conditions like high blood pressure or take certain medications. * You’re pregnant, breastfeeding, or trying to get pregnant. * You’re a teenager or child. ‍ ## How Much Caffeine is Too Much When Pregnant or Breastfeeding? Before consuming caffeine when pregnant, check with your healthcare provider to find out if it’s safe for you and how much exactly you can consume. In general, [the American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant) says pregnant women should limit caffeine to less than 200 milligrams a day. This is also the limit for those breastfeeding. Other [research](https://www.sciencedirect.com/science/article/pii/S2213422014000456) says pregnant women and those planning on becoming pregnant should limit themselves to 300 mg a day. If that’s less than you usually consume, you can find out [how to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) here. ‍ ## How Much Caffeine is Too Much for Teenagers? While you don’t meet many teenagers who love double-shot espressos, caffeinated drinks like sugary energy drinks, soft drinks, and sweetened coffee drinks are popular in this age group. According to the [American Academy of Child & Adolescent Psychiatry](https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Caffeine_and_Children-131.aspx), teenagers should limit themselves to 100 mg of caffeine per day and avoid energy drinks altogether. Excessive [caffeine intake in teenagers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296805/) can lead to: * Nervousness * Irritability * Sleep problems * Nausea * Cardiovascular symptoms * Osteoporosis * Gastric ulcers It’s recommended [children under 12](https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Caffeine_and_Children-131.aspx) don’t consume caffeine at all. ‍ ## What Are the Side Effects of Too Much Caffeine? The adverse effects of caffeine are different for everyone, but you might be consuming too much of it for you if you notice these negative effects: * Anxiety or nervousness * Sleep problems, like not being able to fall asleep * Jitters * Dizziness * Headaches * Upset stomach * Fast heart rate * Frequent urination * Dependency, or needing more caffeine to get the same energy-boosting results ‍ ## Can You Overdose on Caffeine? Caffeine overdose is rare, but it can happen. In large amounts, caffeine can cause a high heart rate, arrhythmias (irregular heartbeats), vomiting, convulsions, coma, and death. Typically, you’d need to consume more than [5 grams of caffeine](https://www.sciencedirect.com/science/article/abs/pii/S0379073805002057) to overdose, however. Most of us won’t get close to consuming that amount while drinking coffee and tea, but you should watch out for products with concentrated caffeine such as caffeine supplements and weight loss supplements. ‍ ## How to Cut Down on Caffeine? Just found out you drink over the recommended daily caffeine limit? Here’s how to cut down. ### 1\. Reduce Your Caffeine Intake Slowly If you’ve been consuming caffeine for a while, chances are, you’re going to experience some withdrawal symptoms when you cut down. To reduce how badly this affects you, cut down slowly, rather than going cold turkey or suddenly halving your daily intake. The [American Migraine Foundation](https://americanmigrainefoundation.org/resource-library/caffeine-headaches/) recommends reducing caffeine intake by 25% each week to avoid withdrawal symptoms. ### 2\. Stay Hydrated Being dehydrated can cause headaches and fatigue — two things you might be feeling from your lack of coffee to begin with. Lessen these symptoms by drinking enough water each day. ### 3\. Ride the Wave and Wait it Out Withdrawal symptoms won’t last forever. In general, they’ll last between [two to nine days](https://www.ncbi.nlm.nih.gov/books/NBK430790/) and they’ll be at their worst 20 to 51 hours after you’ve had your last sip of coffee. The more caffeine you’re used to having, the [more symptoms you’ll experience](https://www.ncbi.nlm.nih.gov/books/NBK430790/) and the more severe these symptoms will be, however. You can find out more about [how long caffeine withdrawal lasts](https://www.risescience.com/blog/how-long-does-caffeine-withdrawal-last#overcome.md) here, as well as other ways to manage them. ‍ ## How to Stop Caffeine Impacting Your Sleep? You could argue that any amount of caffeine is too much if it’s impacting your sleep. But, you don’t need to give it up altogether if that’s the case for you. Here’s how to enjoy coffee and sleep easy each night. ### 1\. Find Out Your Caffeine Cutoff Time ![RISE app screenshot telling you when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to stop consuming caffeine each day. [Caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md). So, even if you only consume 400 mg or less, if you’re having it too late in the day, you may still have trouble falling asleep. Stop this from happening by finding out your caffeine cutoff time. This is the time of day you need to stop consuming caffeine to give your body enough time to break it all down by bedtime. The [RISE app](https://www.risescience.com/.md) can give you an exact time based on your circadian rhythm, or body clock, each day. Enjoy caffeinated beverages up until this time, then switch to caffeine-free drinks like herbal teas in the afternoon and evening. You can learn more about [when you should stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 2\. Limit Your Caffeine Watch out for hidden caffeine after your caffeine cutoff time and when working out how much caffeine you have a day. Beyond the obvious lattes and espressos, you’ll find caffeine in things like chocolate, kola nuts, black and green tea, and even decaffeinated coffee. It’s easy to think you’re consuming less caffeine than you actually are. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6292246/) shows self-reported caffeine intake is often below actual levels. ### 3\. Improve Your Sleep Hygiene Beyond caffeine, other things can keep you up at night. To stop this from happening, focus on your [sleep hygiene](https://www.risescience.com/blog/poor-sleep-hygiene.md), the set of daily behaviors that help you fall asleep faster and wake up less often during the night. Avoid late-night bright light, exercise, large meals, and alcohol. You may find cutting down on caffeine helps in part, but one of these four things still keeps you awake or wakes you up during the night. The RISE app can tell you when to avoid each one. Plus, the app can guide you through 20+ sleep hygiene habits to make sure nothing else gets in the way of a good night’s sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* We’ve covered more [common sleep and caffeine questions](https://www.risescience.com/blog/sleep-and-caffeine.md) here. ‍ ## How to Get Energy Without Caffeine? You don’t need to rely on coffee consumption to get you through the day. Here’s how to boost your energy levels, without going over the recommended daily caffeine limit. ### 1\. Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body measured against your sleep need, the genetically determined amount of sleep you need each night. The RISE app can work out your individual sleep need and how much sleep debt you’re carrying. We measure it over your last 14 nights. When your sleep debt is high, you’ll inevitably feel low on energy throughout the day, making it harder to resist drinking more and more coffee. We recommend keeping sleep debt below five hours to maximize your energy levels. If your sleep debt is high, you can pay it down by: * **Taking naps:** Check RISE for the best time to take a nap to stop it from keeping you up at night. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to one or two hours to avoid disrupting your circadian rhythm. * **Improving your sleep hygiene:** Focus on your sleep hygiene to get more sleep overall at night. You can learn more about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) and [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 2\. Live in Sync with Your Circadian Rhythm Your circadian rhythm is your internal [biological clock](https://www.risescience.com/blog/biological-clock.md) that runs on a roughly 24-hour cycle. It dictates things like your sleep-wake cycle and when your body produces certain hormones. When you’re not living in sync with it, you’ll feel low on energy, have trouble sleeping, and you’ll be increasing your risk of everything from [heart disease to obesity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). You can live in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows a consistent sleep schedule can boost alertness, even if you get the same amount of sleep on an inconsistent schedule. Aim to go to sleep and wake up at the same times each day, even on weekends. * **Eating meals at roughly the same times and not too close to bedtime:** Meals can [change the timing of your circadian rhythm](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) and keep you up at night. * **Go to sleep at the right time for you:** Check RISE for your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production will be at its highest. [Melatonin helps prime your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), so heading to bed during this window will help you fall asleep and stay asleep. RISE can predict the timing of your circadian rhythm each day, so you can schedule your sleep, wake, and meal times to match. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 3\. Get a Short-Term Energy Boost ![RISE app screenshot showing you the best time to get an energy boost](/assets/62a8ffa703e5c8d2ec3db734_i93YEvIFGGB5S-Q8yq-Vaedr4jEsai9tMmiBR4yNDZpyTjUdp0ak1wsgen9NcL0S2p8_RUavyqerIYx4t4BkByDgXWGXmVtp19l6OfNKvUMujxcnAtmPqqk9we9Ygxh_AAVIetTRDucqqR2UyQ.png) The [RISE app](https://www.risescience.com/.md) can tell you the best time to do energy-boosting activities. While low sleep debt and living in sync with your circadian rhythm are the best ways to boost your energy long term, there are things you can do for a quick pick-me-up that don’t involve a cup of coffee. Try: * **Getting some exercise:** Even [low-intensity exercise](https://www.karger.com/Article/Abstract/116610) has been shown to reduce fatigue, so if you don’t have time to hit the gym, go for a brisk walk around the block. Just be sure not to work out too close to bedtime or it could keep you up. Check RISE for [the best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md). * **Drinking a glass of water:** [Mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause tiredness and just the simple act of drinking can make you feel more alert. * **Take a cold shower:** Cold water increases your heart rate, blood pressure, and metabolism for an energizing boost. Working from the office and feeling fatigued? Try splashing your face with cold water instead. We covered more [ways to wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. Connect RISE to your calendar and the app can tell you the best time for an energy boost like taking a nap or getting some exercise. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to connect their calendar.* ## Avoid the Trap of Consuming Too Much Caffeine Caffeine can be beneficial for your health and well-being, but more does not equal better. When you’re feeling tired, it’s all too easy to grab another cup of coffee. But, consuming too much caffeine, or having it too late in the day, can keep you up at night. This leads to more tiredness the next day, and — you guessed it — more coffee the next day, too. While 400 mg is the usual recommended daily limit for caffeine, you shouldn’t be relying on it to get you through the day, but you don’t need to cut it out altogether. To stop caffeine from impacting your sleep, check the [RISE app](https://www.risescience.com/.md) for your individual caffeine cutoff time each day and limit your caffeine intake after this. The app can also help you boost your energy levels without turning to coffee. RISE will work out and keep track of your sleep debt and predict circadian rhythm each day, so you can sync up with it. This way, you can maximize your energy levels, all without worrying about how much caffeine you’re consuming each day. ## FAQs ### Is 1000 mg of caffeine too much in one day? Yes, 1000 mg of caffeine is too much in one day. The general recommendation is to limit yourself to 400 mg of caffeine per day. 1000 mg of caffeine in a day can lead to side effects like anxiety, jitters, headaches, and trouble falling asleep. ### Is 600 mg of caffeine too much in one day? Yes, 600 mg of caffeine is too much in one day. The general recommendation is to limit yourself to 400 mg of caffeine per day. 600 mg of caffeine in a day can lead to side effects like anxiety, jitters, headaches, and trouble falling asleep. ### Is 500 mg of caffeine too much? Yes, 500 mg of caffeine is too much in one day. The general recommendation is to limit yourself to 400 mg of caffeine per day. 500 mg of caffeine in a day can lead to side effects like anxiety, jitters, headaches, and trouble falling asleep. ### How much caffeine is too much to take at once? It’s generally recommended to keep daily caffeine consumption to 400 mg a day. If you’re sensitive to caffeine or consume it late in the day, you may need to limit yourself to even less. Use the RISE app to find your caffeine cutoff time to make sure caffeine doesn’t get in the way of you falling asleep at night. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Much Deep Sleep Do You Need? A Sleep Scientist Explains published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-deep-sleep-do-you-need domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Deep Sleep Do You Need? A Sleep Scientist Explains Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * You spend about 10% to 25% of your time asleep in deep sleep. That means if you need eight hours of sleep, you’d need 48 minutes to two hours of deep sleep. * But there are no definitive guidelines and we all need a different amount of sleep, and therefore, a different amount of deep sleep. This amount of deep sleep and overall sleep we need can change from night to night. * The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need and help you get enough deep sleep by helping you get enough sleep overall. Deep sleep helps with everything from recovery to memory to strengthening your immune system — not to mention helping us feel rested the next day. But how much deep sleep do we need exactly? Unfortunately, it’s not a simple answer. We all need a different amount of deep sleep a night. And that amount can change from night to night, too. Sleep experts don’t even have set guidelines for deep sleep as it’s constantly changing and individual. The good news is you don’t need to worry about it. Your brain can self-optimize and spend the right amount of time in deep sleep each night — all you need to do is get enough healthy sleep overall. Below, we’ll dive into how much deep sleep you need and how you can get more of it. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you get the right amount of deep sleep for you by getting enough sleep each night. ## Advice From a Sleep Doctor “There’s no set number when it comes to how much deep sleep you need," says Dr. Chester Wu. "What we do know is that your brain will automatically adjust how much time you spend in deep sleep each night based on your current needs. Focus on getting enough sleep each night, and you’ll get enough deep sleep, too.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How much deep sleep do you need?](#sleep) [How much deep sleep does each age group need?](#age) [Do you need to know how much deep sleep you need?](#much) [What are the stages of sleep?](#stages) [What is deep sleep?](#deep) [What does deep sleep do?](#does) [How do I get more deep sleep?](#more) [Why do I get so little deep sleep?](#little) [What happens if you don’t get enough deep sleep?](#happens) [How much REM sleep do you need?](#need) [How much light sleep do you need?](#light) ‍ ## How Much Deep Sleep Do You Need? You spend about [10% to 25% of your time asleep](https://www.ncbi.nlm.nih.gov/books/NBK19956/) in deep sleep. That means if you need eight hours of sleep, you’d need 48 minutes to two hours of deep sleep. But, unfortunately, it’s not as clear-cut as that. There are no agreed-upon guidelines for deep sleep as it changes so much from person to person and from night to night. Plus, not everyone needs [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md). Our sleep needs — the genetically determined amount of sleep we need — are all different. And therefore the amount of deep sleep you need will be different, too. **Our sleep need findings:** We looked at sleep need data from 1.95 million RISE users aged 24 and up and found the median sleep need is eight hours. But our users’ sleep needs range from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. To make things more complicated, you don’t spend the exact same amount of time in deep sleep each night. A [2023 study](https://academic.oup.com/sleep/article-abstract/46/5/zsac319/6965459?login=false) found the percentage of time participants spent in deep sleep (as well as light sleep and REM sleep) changed over the course of five nights. And you may [need more sleep](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) overall some nights, like when you’re ill. We asked one of our sleep reviewers, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), who’s the co-director of the Center for Sleep and Circadian Sciences at Stanford University, for his thoughts. “It’s almost impossible to say how much deep sleep you need. It varies from person to person, and you may need a different amount each night. For example, if you pull an all-nighter, the next time you go to sleep your brain will spend more time in deep sleep and less time in the other stages of sleep to make up for what it’s missed out on. Luckily, it’s not something you need to worry about as your brain self-optimizes and spends the right amount of time in each sleep stage if you get enough sleep overall.” ‍ Turn to the RISE app to find out how much sleep you need overall. RISE uses proprietary sleep-science-based models and a year’s worth of your phone use behavior to work out your sleep need down to the minute. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## How Much Deep Sleep Does Each Age Group Need? Children need more sleep than adults, so they may need more deep sleep, too. [Research](https://pubmed.ncbi.nlm.nih.gov/11696069/) shows children get significantly more deep sleep than teenagers and adults. And we get [less deep sleep](https://www.ncbi.nlm.nih.gov/books/NBK526132/) as we age. According to the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157), here’s how much sleep you likely need based on your age: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Young adults and adults: 7 to 9 hours * Older adults: 7 to 8 hours **Heads-up:** Older adults may not need less sleep. Sleep is harder to come by as we age, and this may be reflected in generic sleep need guidelines, which are based on surveys that look at how much sleep people get — not what they actually need. When we looked at our own sleep need data, the median sleep need for RISE users over 60 was 8 hours 18 minutes. The median sleep need for those aged 24 to 59 was 8 hours 24 minutes — a mere six minutes longer. ‍ ## Do You Need to Know How Much Deep Sleep You Need? We argue you don’t need to know how much deep sleep you need. Here’s why: * **Your body knows what it’s doing:** Your brain works hard to make sure it spends the right amount of time in deep sleep, as well as every other sleep stage. You don’t need to do anything but make sure you’re getting enough sleep overall. * **You can’t control it:** You can’t command your brain to get more deep sleep, so why worry about it? * **You can’t accurately measure it:** At-home sleep trackers that tell you how long you spend in different sleep stages are mostly [inaccurate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6908975/). It’s hard to tell if you’re getting enough deep sleep or not without getting a polysomnography (PSG), or a sleep study, done in a lab. And even then, sleep experts only agree on test results [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. * **More research needs to be done:** There’s still a lot we don’t know about sleep, including how much deep sleep we need exactly and how to get more of it. * **You should have good sleep hygiene anyway:** Most of the behaviors you can do to [get more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) (more on those soon) are part of sleep hygiene, the sleep habits you should be doing each day to get a good night’s sleep — even when you’re not thinking about deep sleep. * **Every sleep stage is important:** Deep sleep sounds like the most restorative stage, but every sleep stage plays an important role in your health and energy levels. Don’t neglect REM and light sleep in your effort to get more deep sleep. * **Deep sleep isn’t the most important metric:**[Research from Dr. Zeitzer](https://pubmed.ncbi.nlm.nih.gov/35192907/) shows the amount of deep sleep you get isn’t associated with subjective sleep quality. Instead, track your sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the measure of how much sleep you owe your body and has the biggest impact on how you feel each day. Rather than worry about deep sleep, focus on sleep debt to make the biggest difference to your health and energy levels. RISE doesn’t track your time in deep sleep. Instead, we focus on the [metrics that matter](https://www.risescience.com/blog/sleep-tracking.md). RISE works out your unique sleep need, how much sleep you get each night, and whether you have any sleep debt to [catch up on](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep debt you have. **Our top piece of advice:** If you want to [get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md), be more productive, boost your mood, or improve your mental and physical health, the best thing you can do is focus on getting enough sleep each night and keeping your sleep debt low. The good news? Get the right amount of sleep and your brain will do the hard work for you and get the right amount of deep sleep (as well as light and REM sleep). We demystify all things [sleep quantity vs sleep quality](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md) here. ‍ ## What Are the Stages of Sleep? Each night of sleep is made up of four different [stages of sleep](https://www.ncbi.nlm.nih.gov/books/NBK19956/): three stages of non-rapid-eye-movement sleep (NREM sleep) and one stage of rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). Once you’ve moved through all four sleep stages, you’ll complete one sleep cycle. Each sleep cycle lasts about 70 to 120 minutes and, depending on the number of hours of sleep you need, we get four to six sleep cycles a night. Here’s how a night of sleep should go: * **Stage 1:** This stage only lasts for a few minutes as you first drift off. You’re in a light sleep, so you can easily be disturbed by something like a [loud noise](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md). **You may spend 2% to 5% of the night in stage 1.** * **Stage 2:** In stage 2, also known as light sleep, your breathing, heart rate, and brain activity all begin to slow down and become more regular. This stage can last from 10 to 25 minutes in the first sleep cycle and you get progressively more light sleep with each cycle. **You may spend 45% to 55% of the night in stage 2**. * **Stage 3 (deep sleep):** In stage 3, or deep sleep, your breathing and heart rate slow down even more and your brain activity produces delta waves. The deep sleep phase can last from 20 to 40 minutes in the first sleep cycle, and will progressively decrease over the course of the night. In fact, it’s common to not go into deep sleep after the second cycle at all. **You may spend 10% to 25% of the night in the deep sleep stage**. * **Rapid eye movement (REM):** This is the stage most known for when you dream. Your eyes can be seen moving rapidly under your eyelids — hence the name. Most of our muscles are paralyzed during the REM stage to stop us from acting out our dreams. REM sleep may only last one to five minutes in the first cycle, and it gets longer and longer with each cycle. **You may spend 20% to 25% of the night in REM.** **Heads-up:** How your sleep is structured is known as sleep architecture. And sleep architecture is not the same for everyone and it can even change from night to night. Your sleep cycles can change in length and shape throughout the night, and the boundaries between sleep stages can be fuzzy. ‍ ## What is Deep Sleep? Deep sleep is one of the stages of sleep we move through each night. During deep sleep, also known as slow wave sleep, your brain activity produces patterns of slow brain waves (hence the name) known as delta waves. Your heart rate and breathing slow down, and experts believe deep sleep is when the most recovery takes place. Deep sleep is the hardest stage to wake someone up from. And if you are woken up from deep sleep, you may feel more groggy compared to waking up in light sleep. ‍ ## What Does Deep Sleep Do? Deep sleep is vital for rest and recovery. In this stage, your immune system is strengthened, your brain detoxified, and your pituitary gland secretes growth hormone, which helps cells in the body regenerate and repair. Deep sleep is also the sleep stage where your brain works on creating and storing memories and consolidating new information you’ve learned during the day. [Research](https://pubmed.ncbi.nlm.nih.gov/29490885/) suggests deep sleep may even play a part in processes like glucose metabolism. ‍ ## How Do I Get More Deep Sleep? The best way to get more deep sleep is to get enough sleep overall. That’s because we can’t control how our brains move through the different sleep stages. What we can do, however, is make sure we get enough healthy natural sleep each night with good sleep hygiene (more on that soon). When we get enough sleep, our brains will self-optimize and spend the right amount of hours in deep sleep. Use RISE to find out how much sleep you need and then aim for this number each night. Here are our top tips to help you do that, and how these activities affect deep sleep: * **Cut yourself off from caffeine about 12 hours before bedtime:** [Caffeine can last for 12 hours or more in the body](https://www.risescience.com/blog/how-long-does-caffeine-last.md), so skip the afternoon coffee or switch to decaf to avoid having trouble falling asleep come bedtime. And avoid after-dinner coffee or desserts with caffeine, [research](https://www.sciencedirect.com/science/article/abs/pii/0893133X9400079F) shows caffeine before bed can decrease deep sleep. * **Exercise, but not within an hour of bedtime:** A [2021 study](https://pubmed.ncbi.nlm.nih.gov/33627708/) found exercising can improve the stability of deep sleep. Just be sure to avoid intense workouts within an hour of bedtime as these can keep you awake, which may lead to less deep sleep. * **Avoid alcohol three to four hours before bed:** [Research](https://www.sciencedirect.com/science/article/abs/pii/0013469480904277) shows even small doses of alcohol can decrease how much deep sleep you get. * **Take time to wind down before bed:** Among RISE users, stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) are the biggest barriers to a good night’s sleep. And stress can mess with your deep sleep. To help, have a bedtime routine where you engage in relaxing and non-stimulating activities, like reading or yoga, to help you wind down before bed. These behaviors are part of something called [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), which are the daily habits you can do to get a good night’s sleep. To help you get enough sleep (and enough deep sleep) each night, RISE can guide you through 20+ sleep hygiene habits each day. Here are some key habits to focus on to help you get enough sleep overall: * **Get bright light first thing:** This resets your circadian rhythm (your body clock) for the day, helping to keep your sleep cycle on track. [Research](https://pubmed.ncbi.nlm.nih.gov/29040758/) shows bright light exposure and early first light exposure are both linked to more deep sleep. * **Avoid bright light in the evening:** Light suppresses the sleep hormone melatonin, making it harder to fall asleep. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90) at least 90 minutes before bed. * **Take a warm shower or bath before bed:** This will help you relax. Plus, a [2019 meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) found a warm shower, bath, or foot bath increased deep sleep. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found foot baths are also effective at decreasing your core body temperature, which can help you drift off. * **Keep a consistent sleep schedule:** For better sleep, try to wake up and go to sleep at the same time each day, even on weekends. Regular sleep patterns can help you fall asleep on time each night and get enough sleep overall, so you get enough deep sleep. RISE users with low sleep debt have more consistent sleep-wake times than those with high sleep debt. Want more deep sleep tips? We’ve covered more on [how to get more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) here. ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits daily. ‍ ## Why Do I Get So Little Deep Sleep? [Stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7181893/), pre-bed [caffeine](https://www.sciencedirect.com/science/article/abs/pii/0893133X9400079F), and alcohol can lead to less deep sleep, and those with depression and [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) may get less deep sleep. Speak to your healthcare provider if you think a mental health issue, medical condition, or sleep disorder is stopping you from getting enough (deep) sleep. ‍ ## What Happens If You Don’t Get Enough Deep Sleep? Not getting enough deep sleep can affect immune function, [skin health](https://www.risescience.com/blog/beauty-sleep-look-better-overnight.md), and even your ability to retain information properly. Not to mention you simply won’t be feeling or performing your best. Plus, a lack of deep sleep has been linked to serious health problems such as [high blood pressure](https://pubmed.ncbi.nlm.nih.gov/29087522/), heart disease, stroke, and [Alzheimer’s disease](https://pubmed.ncbi.nlm.nih.gov/28899014/). After a night of total sleep deprivation, the next time you go to sleep, you’ll spend less time in stages 1, 2, and REM sleep, and more time in deep sleep, which experts say shows just how vital this phase of sleep is. After a night of partial sleep deprivation — think six hours or fewer — you’ll spend less time in stages 1, 2, and REM, but deep sleep may be less affected (depending on the time you went to bed) as this mainly happens in the first few cycles of sleep. But that doesn’t mean this kind of [sleep deprivation](https://www.risescience.com/blog/5-hours-of-sleep.md) is okay. You’ll be throwing off the balance between the sleep stages, your daytime performance will keep getting worse and worse until you get enough sleep, and sleep studies show you’ll be increasing your risk of developing everything from[type 2 diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/) to cancer. ‍ ## How Much REM Sleep Do You Need? You spend 20% to 25% of your time asleep in REM. So, if you need eight hours of sleep, you’d need 1 hour 36 minutes to two hours of REM sleep a night. This number will be different for each of us, though, as we all need a different amount of sleep each night. And there are no definitive guidelines as the amount of REM we need varies so much from person to person and from night to night. We’ve covered [how to get more REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) here. ‍ ## How Much Light Sleep Do You Need? You spend 45% to 55% of your time asleep in light sleep. So, if you need eight hours of sleep, you’d need 3 hours 36 minutes to 4 hours 24 minutes of light sleep. This number will be different for each of us, however, as we all need a different amount of sleep each night. There are no agreed-upon guidelines as the amount of light sleep we need varies so much from person to person and from night to night. ## Get Enough Sleep to Get Enough Deep Sleep Deep sleep should be about 10% to 25% of your overall sleep, but as everyone needs a different amount of sleep each night, the ideal amount of deep sleep looks different for each of us. And the amount of deep sleep you need can change from night to night, too. If you want to improve your energy levels, health, wellness, and mood, focus on your total sleep time — and your deep sleep will follow. The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need each night and guide you through 20+ sleep hygiene habits to help you get it. And as 80% of RISE users get more sleep within five days, you could be hitting the right amount of deep sleep in no time. ## FAQs ### How much deep sleep do I need? If you need eight hours of sleep a night, you’ll need 48 minutes to two hours of deep sleep a night. You spend 10% to 25% of your time asleep in deep sleep, so the amount of deep sleep you need will change depending on how much sleep you need. And the deep sleep and sleep you need overall can change from night to night. Older adults may need less deep sleep and children may need more. ### How much deep sleep is ideal? The ideal amount of deep sleep is 10% to 25% of your time asleep. So, if you need eight hours of sleep, the ideal amount of deep sleep would be 48 minutes to two hours. This number can change from night to night. ### How much deep sleep is normal? There is no one amount of deep sleep that is normal. You spend 10% to 25% of your time asleep in deep sleep. So, if you need eight hours of sleep, the normal amount of deep sleep would be 48 minutes to two hours. But this number can change from night to night. ### How much deep sleep do you need by age? Children may need more deep sleep than adults and we may need less deep sleep as we age. Adults spend 10% to 25% of their time asleep in deep sleep. So, if you need eight hours of sleep, the ideal amount of deep sleep would be 48 minutes to two hours. This number can change from night to night, however. ### What causes lack of deep sleep? A lack of deep sleep can be caused by not getting enough sleep overall, drinking alcohol, pre-bed caffeine, stress, health conditions like depression and Alzheimer’s disease, and sleep disorders like insomnia and sleep apnea. We also get less deep sleep as we age. ### How to get more deep sleep? Get more deep sleep by getting more sleep overall, getting bright light first thing in the morning, avoiding alcohol and caffeine close to bedtime, exercising, and taking a warm shower, bath, or foot bath before bed. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Much Magnesium Do I Take for Sleep? What is Too Much? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-magnesium-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Magnesium Do I Take for Sleep? What is Too Much? Published 2024-05-14 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **There isn’t an optimal magnesium dosage for sleep.** Sleep specialist Dr. Chester Wu recommends patients take 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate. He advises patients to start with a low dose and adjust it based on need or side effects. * **Talk to your doctor to find the best dose for you.** More research is needed to find the best magnesium dosage for sleep as this may depend on whether you have a magnesium deficiency, sleep disorder, or health issue, and on the type of supplement you’re taking. * **Dr. Wu advises sticking to a maximum of 500 mg of elemental magnesium** (the actual amount of magnesium in a supplement that is available for absorption by the body) a day to minimize side effects. * **The RISE app can help you get a good night’s sleep** — whether you’re taking a magnesium supplement or not — by guiding you through 20+ healthy sleep habits proven to help you fall and stay asleep. Magnesium supplements are a common sleep aid, but there isn’t medical consensus on how much you should take. To make matters worse, taking too much magnesium can have serious health consequences. And, on the flip side, you may be getting all the magnesium you need from food, meaning a supplement may not be that helpful for you. Below, we’ll dive into the science to find the best magnesium dosage for sleep and other health conditions that can affect your sleep. Plus, we’ll cover how the RISE app can help you fall and stay asleep naturally. ## Advice From a Sleep Doctor "I usually recommend 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate for sleep,” says Dr. Chester Wu. “Start with a low dose and only increase how much you take if needed and if you don’t experience any side effects. There are many factors that affect how much magnesium you should take, but your healthcare provider can let you know the best dose for you and your situation.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What’s the Best Magnesium Dosage for Sleep? Despite magnesium being a common sleep supplement, there isn’t a recommended best dosage for sleep. **Dr. Wu usually recommends 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate to his patients if they have sleep problems**. Speak to your healthcare provider to find the best magnesium dose for you. It may depend on: * Age * Sex * Whether you have a sleep disorder * Whether you have a medical condition * Whether you have a magnesium deficiency * Which type of magnesium supplement you take There isn’t one dose that’s best for everyone as we all metabolize and react to magnesium supplements differently and all of our sleep problems have different causes, which magnesium may or may not help improve to different degrees. It’s best to start with a low dose and slowly increase how much you take if needed. According to the [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) at the National Institutes of Health (NIH), the tolerable upper intake level for supplemental magnesium is350 mg a day. But this is the amount you can *tolerate* without getting side effects, not the best amount of magnesium to take. And it’s a general guideline, not one related to sleep problems. **Heads-up:** Knowing the amount of *elemental* magnesium in your supplement is crucial for achieving your desired magnesium intake, especially if you're targeting specific health benefits like improving sleep or reducing muscle cramps, and for avoiding side effects. Elemental magnesium in supplements refers to the actual amount of magnesium that is available for absorption by the body, not bound to any other compound. Magnesium in supplements is often combined with other substances to form compounds like magnesium oxide, magnesium citrate, or magnesium glycinate. These compounds help stabilize the magnesium, making it easier to consume and absorb, but the actual magnesium content—that is, the "elemental" magnesium—varies by compound. For example, magnesium oxide contains about 60% elemental magnesium, meaning it has a high magnesium content by weight. On the other hand, magnesium citrate contains about 16% elemental magnesium. **Dr. Wu advises capping your daily elemental magnesium intake at 500 mg**. Studies on magnesium may use much higher doses than this to find out how effective these high doses could be. They’re done in controlled environments, under medical supervision, and sometimes on specific populations (like those with sleep disorders), however, so these high doses aren’t usually recommended for the general public. Some of these studies include: * A [2012 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/) found **500 mg of magnesium** helped elderly participants with insomnia and low magnesium levels get more sleep. Their sleep efficiency (the measure of how long you’re asleep in bed), sleep onset latency (how long it takes to fall asleep), insomnia severity index score, [early morning awakening](https://www.risescience.com/blog/waking-up-early.md), melatonin (the sleep hormone), and blood cortisol concentration (the stress hormone) all improved. * A[2022 study](https://link.springer.com/article/10.1186/s12906-022-03814-8) found **250 mg of magnesium oxide** helped people with restless leg syndrome get better sleep and have less severe symptoms. Interestingly, throughout the first month of the trial, there were no significant differences in sleep quality and disease severity between the study groups; however, by the second month, these differences became significant. It’s unclear if participants had low magnesium levels to begin with. We cover more about [magnesium for restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md) here. * A [2021 systematic review and meta-analysis](https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03297-z) looked at three studies in which older adults with insomnia took **320 mg to 729 mg of magnesium**. Results showed they fell asleep about 17 minutes faster and slept for about 16 minutes longer. But the quality of research was deemed “substandard” for doctors to recommend magnesium. It’s unclear if participants were deficient in magnesium, though magnesium deficiency is common in older adults. As you can see, studies on magnesium are often on older folks, people with sleep disorders or other health issues, or people with a magnesium deficiency. More research is needed to know what doses may be beneficial for other groups. Beyond that, studies are also often small, have inconsistent findings, or use different forms of magnesium supplements, making it hard to compare and draw solid conclusions on the best dose to take in general. Plus, it’s hard to tell if magnesium really improves sleep or if the placebo effect is at play (although the placebo effect can be useful if it helps you get better sleep!). The recommended dietary allowance (RDA) or adequate intake (AI) of magnesium depends on your age and sex, and it’s different if you’re pregnant or breastfeeding. Again, this is for magnesium generally, not specifically how much to take for sleep issues. As a guideline, here’s how much magnesium you should get from food *and* any supplements you take. Your doctor can let you know how much magnesium you individually need. |Age|Male|Female| |---|---|---| |Birth to six months (AI)|30 mg|30 mg| |Seven to 12 months (AI)|75 mg|75 mg| |One to three years (RDA)|80 mg|80 mg| |Four to eight years (RDA)|130 mg|130 mg| |Nine to 13 years (RDA)|240 mg|240 mg| |14 to 18 years (RDA)|410 mg|360 mg| |19 to 30 years (RDA)|400 mg|310 mg| |31 years or older (RDA)|420 mg|320 mg| ‍ If you’re getting enough magnesium from your diet, you may not need supplements at all. Saying that, [almost 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough magnesium from food. Magnesium-rich foods include: * Leafy green vegetables, like spinach * Legumes, like lentils, chickpeas, and beans * Nuts and seeds, like cashews and pumpkin seeds * Whole grains, like brown rice and whole-wheat bread * Fortified breakfast cereals [Symptoms of magnesium deficiency include fatigue](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md), weakness, loss of appetite, and vomiting. Speak to a healthcare professional to get tested for low levels of magnesium. **Heads-up:** The first step in improving your sleep is knowing how much to aim for. How much sleep you need is known as your sleep need and it’s not [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) for everyone. Among 1.95 million RISE users aged 24 and older, we found sleep needs ranged from five hours to 11 hours 30 minutes. RISE can work out how much sleep you personally need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. ## How Much Magnesium Should I Take for Other Health Conditions That Impact My Sleep? The health benefits of magnesium go beyond improving your sleep directly. It can also improve conditions that disrupt your sleep. But there aren’t any general guidelines on how much magnesium to take—only guidelines if you have an actual deficiency. Many clinicians use [UpToDate](https://www.wolterskluwer.com/en/solutions/uptodate) which requires a subscription for medical topics and recommendations. Studies often use high doses, under medical supervision, in an attempt to find out what works. More research is needed to find the optimal dose. Speak with your doctor to get a recommended dose tailored to you. Here’s a round-up of some of the research. ### How Much Magnesium Should I Take for Muscle Cramps? Magnesium supplements may help relieve muscle and [leg cramps](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md), making it easier for you to fall asleep and less likely that painful cramps will wake you up. But the research is mixed on how effective it is, let alone the best dose to take. A [2012 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6860204/) found 300 mg of magnesium a day helped reduce the frequency and intensity of leg cramps in [pregnant women](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md). But a [2020 review](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009402.pub3/full) found magnesium supplements didn’t improve cramps in older people, people with liver cirrhosis (liver scarring), and in some trials on pregnant women. **Learn more on** [**magnesium for leg cramps at night**](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) **and what to take instead.** ### How Much Magnesium Should I Take for Depression and Anxiety? Magnesium deficiency has been linked to mental health issues like depression and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and both depression and anxiety make it hard to get enough sleep. If you have one of these conditions, the best dose to improve your sleep may be the one that also alleviates your depression or anxiety. A [2023 systematic review and meta-analysis](https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full?trk=public_post_comment-text) looked at seven studies and found doses ranging from 40 to 500 mg of magnesium helped improve depression symptoms. A [2017 systematic review](https://www.mdpi.com/2072-6643/9/5/429?ref=circle-magazine-health-wellness-genetics-blog) of 18 studies with doses ranging from about 47 mg to 600 mg found magnesium could improve anxiety. But more research is needed to confirm. ### How Much Magnesium Should I Take for Menopause? Magnesium supplements may improve some menopausal and postmenopausal health issues. A [2010 study](https://pubmed.ncbi.nlm.nih.gov/19488681/) found 1,830 mg of magnesium citrate a day for 30 days suppressed bone turnover in postmenopausal women with osteoporosis (brittle bones). This could improve bone strength and reduce the likelihood of fractures. Magnesium may help with menopause hot flashes. Another [2010 study](https://ascopubs.org/doi/abs/10.1200/jco.2010.28.15_suppl.e19530) found 400 mg of magnesium for four weeks either reduced hot flashes by 50% or completely resolved them in most participants experiencing hot flashes from breast cancer treatment. Another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085555/), this time from 2011, found 400 mg of magnesium oxide for four weeks reduced the frequency of hot flashes in menopausal women undergoing breast cancer treatment. Magnesium also helped improve fatigue, sweating, and distress. [Menopause often causes sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) and mood changes, so magnesium could help there, too. But, again, the best dose is unknown. **We’ve covered more about** [**magnesium for night sweats**](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) **here.** ### How Much Magnesium Should I Take for Exercise Performance? This one isn’t exactly a health condition, but magnesium may help you perform better at sport or in the gym and [exercise during the day](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) can help you fall and stay asleep at night. A [2014 study](https://pubmed.ncbi.nlm.nih.gov/24015935/) found 350 mg of magnesium a day for four weeks decreased lactate production (lactate can contribute to fatigue and lowered performance) and increased performance in jump tests. Interestingly, this was found in people who *didn’t* have a magnesium deficiency. **Learn** [**whether magnesium is good for low energy**](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Is It Safe to Take Magnesium Every Day? **It’s probably safe for most people to take magnesium every day, as long as you’re not taking too much**. Stick to 500 mg of elemental magnesium a day or less to minimize side effects and go for USP tested supplements to make sure what you’re taking meets strict standards for purity, potency, and quality. There’s not much research on long-term magnesium use to say for sure whether it’s safe to take daily for long periods of time. Magnesium supplements can interact with some medications, so, if you’re on medication or have a health condition, check with your healthcare provider to make sure magnesium is safe for you to take daily. ## How Much Magnesium Is Too Much? How much magnesium is too much depends on your age and other factors. For adults over 19, the NIH states that 350 mg is the tolerable upper intake level for supplemental magnesium to avoid side effects. Dr. Wu advises capping elemental magnesium consumption at 500 mg daily. Your doctor may recommend a higher dose depending on your situation. More magnesium isn’t always better. Start with a low dose and only increase it if needed. Side effects of taking too much magnesium include: * Diarrhea * Nausea * [Abdominal cramping](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) **We cover** [**if magnesium can make you tired the next day**](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) **here.** ### Can You Overdose on Magnesium? **Yes, you can overdose on magnesium.** High magnesium intake, typically more than 5,000 mg, has been linked to magnesium toxicity, which is when you have more than 1.74 to 2.61 millimoles per liter of magnesium in your blood. Magnesium toxicity can cause symptoms like: * Nausea * Vomiting * Retention of urine * Depression * Lethargy * Muscle weakness * Extreme high blood pressure * Irregular heartbeat * Cardiac arrest * Death ### Is 500 mg of Magnesium Too Much? Yes, 500 mg of magnesium may be too much for healthy individuals who are getting enough magnesium through their diet. If you’re taking magnesium to address a medical issue, 500 mg of magnesium may be appropriate. Speak with your doctor to get a recommended dose tailored to you. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## When to Take Magnesium for Sleep? There’s no generally recommended time to take magnesium for sleep, but **Dr. Wu recommends to his patients to take a supplement about 30 minutes to one hour before bed**. Magnesium can promote muscle relaxation and calmness, so taking it as part of your nightly wind-down routine may help you relax and drift off. Speak to your healthcare provider to find the best time to take magnesium for you or check the guidance given by the magnesium supplements you’re taking. Some studies have participants taking multiple magnesium tablets a day, so it may be best to spread your intake out or timing may not make that much of a difference. There’s not enough research yet to say. The best time to take magnesium for sleep may depend on how your body reacts to the supplement and which type of supplement you’re taking. It may also be that the best time is when you can remember to take magnesium consistently — whether that’s first thing with breakfast or as you’re winding down for bed. If you decide to take it before bed, RISE can send you a notification when it’s time to start your wind-down routine, which you can use as a reminder to take magnesium. Get this notification on your phone, iPad, or [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md), and customize when you’ll be reminded. ![RISE app screenshot showing how to personalize evening wind down activities](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can remind you when to take magnesium supplements as part of a wind-down routine. ## How to Improve Your Sleep Without Magnesium You may not need a magnesium supplement to improve your sleep. While magnesium deficiency is linked to sleep difficulties, it may not be the only factor causing problems. Sleep hygiene can help. Sleep hygiene is the daily habits that are proven to help you [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) and wake up less often. With good sleep hygiene, you might find you don’t need magnesium — or any other sleep supplement — to drift off. And if you decide to try magnesium, good sleep hygiene can ensure nothing else gets in the way of sleep, so you can take the lowest dose possible. Here’s what sleep hygiene includes: * Keep a regular sleep schedule, even on weekends * Get bright light first thing each morning * Avoid bright light about 90 minutes before bed * Avoid caffeine, large meals, [alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md), and vigorous exercise too close to bedtime * Make your bedroom cool, dark, and quiet RISE can guide you through 20+ sleep hygiene habits each day. The app predicts your circadian rhythm, or body clock, and recommends the best time to do each habit based on your own biology, making each habit even more effective. **Weighing up your options? We’ve compared** [**magnesium vs. melatonin**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **here.** ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE guides you through 20+ sleep hygiene habits. ## There Isn’t an Ideal Magnesium Dosage for Sleep More research is needed to find the best magnesium dosage for sleep. Dr. Wu usually recommends 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate to his patients if they have sleep problems. Generally, 350 mg magnesium or 500 mg elemental magnesium are the upper limits to minimize adverse effects, but these may differ based on the type of magnesium and individual factors. Whether you’re taking magnesium or not, you’ll want to focus on your sleep hygiene to help you get a good night’s sleep. RISE can tell you when to do 20+ sleep hygiene behaviors at the best time for you. Users say these habit reminders help them get more sleep: “I’ve had insomnia for years and I think the info provided by this app has been more helpful than seeing a sleep doctor or primary care doctor about how to help my problem….Providing times for when to stop drinking alcohol, start winding down for bed, and my optimal wake-up and go-to-bed times have been so helpful.” [Read the review](https://appfollow.io/app/564260/review/351427933?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And can help fast, too — 80% of RISE users get more sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How Much Melatonin Should I Take for Jet Lag? Dose & Timing published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-melatonin-should-i-take domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Melatonin Should I Take for Jet Lag? Dose & Timing Updated 2024-02-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Key Takeaways * You probably won’t need more than 1 mg of melatonin for jet lag. You may need much less. How much you need will depend on many factors. * Take smaller doses in the morning to shift your body clock later (when traveling west) and larger doses four to five hours before the time you want to sleep to pull your body clock earlier (when traveling east). * Take the smallest dose possible to reduce your risk of side effects of melatonin. * If you’re crossing fewer than five time zones, you may not need melatonin at all. * The RISE app can tell you when to take melatonin supplements, when to go to bed to make the most of your body’s own melatonin production, and when to do 20+ sleep hygiene habits that can help you fall and stay asleep, both when adjusting to jet lag and every other night. Getting hit with symptoms of jet lag is one of the worst things about travel. Luckily, melatonin can help you adjust to new time zones faster. Below, we’ll dive into how much melatonin you should take for jet lag and when to take it exactly. And, as melatonin is only a short-term fix, we’ve covered how the RISE app can help you fall asleep when you stop taking melatonin. ## Advice From a Sleep Doctor “There are no set rules when it comes to how much melatonin you should take for jet lag," says Dr. Chester Wu. "I’d recommend taking as small a dose as possible. This could be between 0.3 mg to 1 mg of melatonin. Take melatonin in the morning to sleep later and four to five hours before bed to sleep earlier than usual. Alongside supplements, time your light exposure to match your new time zone to help melatonin shift your body clock as planned.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How Much Melatonin Should I Take for Jet Lag? Many experts say you should take 0.3 mg to 1 mg of melatonin for jet lag. How much you take depends on which direction you’re traveling in and how many time zones you’re crossing. Take smaller doses (0.3 mg) in the morning to move your circadian rhythm — your internal clock — later (when traveling west) and larger doses (<1 mg) four to five hours before the time you want to sleep to bring your circadian rhythm earlier (when traveling east). There’s no one recommended dose of melatonin to take for jet lag. It’s tricky to give a blanket recommendation as everyone reacts differently to melatonin supplements. Higher doses of melatonin aren’t always needed. There’s [research](https://pubmed.ncbi.nlm.nih.gov/12076414/) showing a 0.5-mg dose of melatonin can be just as effective as a 5-mg dose at [treating jet lag](https://www.risescience.com/blog/how-long-does-jet-lag-last.md) (although the 5-mg dose was more effective at making people feel sleepy). Smaller doses will be better at shifting your circadian rhythm and larger doses may help when trying to sleep at a time you usually wouldn’t, like during the day in your old time zone. Most clinical trials study 2-mg doses of melatonin, so even though you can find 5, 10, and even 20-mg doses of melatonin, these larger doses aren’t as well-researched. Plus, research into melatonin often compares large doses of melatonin to a placebo. This means we don’t know whether a lower dose could be as effective. Taking large doses of melatonin increases your chances of side effects, and if you take a large dose in the afternoon or evening and wake up with high levels of melatonin still in your system, you may accidentally shift your sleep schedule backwards, when you’re trying to pull it forwards. **We’ve covered other** [**ways you can reduce jet lag**](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) **here.** **Heads-up:** Melatonin isn’t safe for everyone. Check with a healthcare provider if you’re pregnant, breastfeeding, have a medical condition, or are taking medication. Melatonin can also cause unintended daytime sleepiness or drowsiness when you wake up, so you may want to take low doses — or skip melatonin altogether — if you need to drive when traveling or be at your best. Flight crew are sometimes cautioned against using melatonin to avoid the risk of drowsiness on the job. **Another heads-up:** Stress, pre-existing sleep disorders, and quality of travel (think lack of space, poor food, and alcohol) can all make jet lag feel worse, making it harder to adjust. However, even if your symptoms are more severe, you should still stick to less than1 mg of melatonin. If you have insomnia, talk to your healthcare provider before taking melatonin as the supplement isn’t usually recommended for those with the sleep disorder and it may interfere with any insomnia treatments you’re doing. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## When Should I Take Melatonin for Jet Lag? You should [take melatonin for jet lag in the morning](https://www.risescience.com/blog/how-long-does-melatonin-last.md) if you want to stay up later (when traveling west) and four to five hours before the time you want to feel sleepy if you want to fall asleep earlier (when traveling east). There are no set guidelines for when to start taking melatonin for jet lag. It can depend on how many time zones you’re crossing. In general, you want to take melatonin for as few days as possible. Here are your options: * You can take melatonin a few days before your flight, the day of your flight, and a few days after until you’re adjusted to the local time zone. * Take melatonin the day of your flight and then until adjusted to your new time zone. * Take melatonin when you’re in your destination until adjusted to the time zone. Many people wait until they have jet lag to start treating it. Acting early by taking melatonin a few days before your flight can help you start slowly shifting your circadian rhythm so you adjust to the new time zone faster. This is what many experts recommend and it can be especially useful if you’re going to cross many time zones and want to make a big shift in your sleep schedule. However, you don’t want to start shifting your circadian rhythm too soon as you don’t want to be out of sync with your current time zone for longer than you need to be. Advice on when to start taking melatonin for jet lag varies. For example, some [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086113/) recommends taking melatonin on the day of your flight and when in your new destination when crossing five or more time zones. If you’re crossing seven or eight time zones, this research recommends taking melatonin one to three days before your flight to slowly start adjusting before you travel. The [National Health Service](https://www.nhs.uk/conditions/jet-lag/) (NHS) in the UK, on the other hand, recommends taking your first supplement when you land in your destination. ## How Long Should I Take Melatonin for Jet Lag? There are no set guidelines on how long you should take melatonin for jet lag. It’s usually advised that you take melatonin until you’ve adjusted to your new time zone. Although the NHS recommends only taking melatonin for jet lag for up to five days in total. How long it takes to adjust can vary from person to person. In general, it can take one day per time zone you’ve crossed to adjust to jet lag. For example, if you fly from New York to London, you’ll cross five time zones, so it may take you five days to adjust to London time. For some people, it can take two days per time zone, so it may take you 10 days to adjust. You therefore shouldn’t need to take melatonin for longer than this, and in fact, melatonin should help you adjust faster, so you should need to take it for fewer days than this. People experiences jet lag differently depending on what’s sometimes known as their phase tolerance — some people are more sensitive and adjust slower to new time zones than others, so they may need to take melatonin for longer. For example, night owls have a natural tendency to go to sleep and wake up later, so it may take early birds longer to adjust after flying west (when you want to go to sleep later than your usual time zone) than it does night owls. How long it takes you to adjust to a new time zone, and therefore how long you need to take melatonin for, can also depend on your age. [Older adults](https://pubs.aip.org/aip/cha/article-abstract/33/9/093104/2909715/A-minimal-model-of-peripheral-clocks-reveals) may take longer to adjust, although check with your healthcare provider before taking melatonin. Melatonin works best when you take it as a chronobiotic (something that shifts the timing of your circadian rhythm) in the morning or evening (depending on the direction you want to shift). It can also work to reduce wakefulness and encourage sleepiness, but only during the day when your natural melatonin levels are low. So you shouldn't take melatonin to just fall asleep on the plane or once you’ve gotten over jet lag. And you may not need to take any melatonin for jet lag at all. Melatonin doesn’t work for everyone and studies on its effectiveness are mixed. For example, one [systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/) looked at eight studies on the use of melatonin to treat jet lag. Although the researchers said melatonin appears to be relatively safe and it can be effective for some, they provided only a weak recommendation in favor of melatonin use for jet lag and said more research is needed to fully recommend the treatment. Other methods, like adjusting the timing of your light exposure and meals to match your new time zone may be even more effective at helping you get over jet lag than melatonin supplements. **We’ve covered more on** [**how long before bed to take melatonin**](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) **here.** **Expert tip:** Make sure you’re maintaining good sleep hygiene (the habits that can help you sleep), especially getting and avoiding light at the right times. Light can shift the timing of the circadian clock, so getting it at the right times can help in the treatment of jet lag as you can adjust to the new time zone faster. RISE can guide you through 20+ habits — including when to get and avoid bright light — and tell you the best time to do them each day based on your own biology. RISE users say this helps them get over jet lag faster. “I have tried many sleep apps, and thanks to RISE, I was able to even out my jet lag in just a week.” [Read the review](https://appfollow.io/app/564260/review/331198234?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). This light timing can also help you keep up your new sleep pattern [when you stop taking melatonin](https://www.risescience.com/blog/cant-sleep-without-melatonin.md) and help keep your natural melatonin levels high when you’re not traveling. ![RISE app screenshot showing when to get and avoid bright light](/assets/6720353b436e8be907de6e7b_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The RISE app can tell you when to get and avoid bright light. ## How Much Melatonin Should I Take Before My Flight? There’s no set guideline for how much melatonin to take before your flight. It depends on which direction you’re traveling in and how many time zones you’re crossing. In general, experts recommend sticking to 0.3 mg to 1 mg of melatonin and taking as low a dose as possible. You may not need to take any melatonin before your flight at all. Melatonin doesn’t put you straight to sleep, so it won’t be that effective if you’re taking to to just fall asleep on your flight. And melatonin isn’t that effective if you take it when your natural levels are high (like in the evening or at night), so it might not help you sleep if you take it just before an overnight flight that departs at your usual bedtime (if your overnight flight is leaving earlier than your normal bedtime, then taking melatonin at the beginning of the flight could help you sleep). There are some things you can do to sleep on a plane without taking melatonin. ### How to Sleep on a Plane? You can sleep on a plane by: * Avoiding caffeine, alcohol, and large meals * Stay hydrated, but don't overdo it! The low water content of the plane air can dehydrate you, which will wake you up. But drinking too much before you sleep could wake you up as well. * Wearing [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) or sunglass to limit light exposure before the flight * Using an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) * Wearing [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or listening to [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) (check out RISE’s sleep sounds for some calming options) * Wearing layers, so you can remove clothing so you’re cool enough for sleep or add clothing if the air conditioning is too strong * Using a neck pillow to make yourself as comfortable as possible (or booking a first-class seat or a seat with more legroom, if possible) * Setting your watch to the time in the destination you’re flying to when you board and trying to time your sleep and meal times to match * Avoiding [over-the-counter sleeping pills](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) — they can come with side effects and health risks and they don’t shift your circadian rhythm like melatonin does You may not need to sleep on the plane at all. Check the time in the destination you’re flying to and only sleep if it’s nighttime in that time zone. Sleeping on the plane during your new destination’s daytime could make it harder to adjust and fall asleep at night when you’re in the destination. And, unfortunately, it’s not always possible to sleep on a plane. Even if you take melatonin, you may find the light, noise, discomfort, and regular disturbances that come with air travel mean you don’t get much shut-eye on board. Don’t panic, just keep an eye on your sleep debt. This is the amount of sleep you owe your body. The lower your sleep debt, the better you’ll feel and perform and the less severe your jet lag symptoms will be. Lowering your sleep debt by going to bed a little earlier or sleeping in a little later, depending on your direction of travel, can also help you adjust more quickly to a new time zone, so you can take less melatonin for less time. Lower your sleep debt as much as you can before your flight, so you go in well-rested, and then pay back any sleep debt you build up when you get to your new destination. One caveat to this: There's one time sleep debt can be helpful. If you don't sleep well on the overnight, and you don't nap when you reach your destination, you will be very tired that first night which can help overcome sleeping at the wrong circadian phase. **You can learn more about** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** RISE can work out how much sleep debt you have each day and help you lower it. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. RISE also works out how much sleep you uniquely need, so you know what to aim for each night. You may need more than you think. When we looked at how much sleep 1.95 million RISE users 24 and over need, we found 48% of them need eight hours or more. Sleep needs (the genetically determined amount of sleep you need) ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The sleep needs of RISE users. ## How to Use Melatonin for Jet Lag? You can use melatonin for jet lag by taking the supplement at a time that’ll shift the timing of your circadian rhythm closer to your new time zone. If you take melatonin in the morning, it pushes your circadian rhythm back, helping you sleep later than usual when traveling west. If you take melatonin four to five hours before the time you want to feel sleepy, you can pull your circadian rhythm forward, helping you sleep earlier than usual when traveling east. Try to go to bed at a time that’s normal for your new time zone. Melatonin won’t force your body to sleep, though, so if you’re trying to sleep earlier than usual, you also want to shift your light exposure and meal times earlier and take plenty of time to wind down before bed in dim lighting to help promote sleepiness. It’s not usually advised to go to bed when you’re not sleepy, especially if you have insomnia. So if you don’t feel sleepy, do a relaxing activity in low lighting until you do. Remember to set an alarm at a normal wake-up time the next morning so you don’t sleep in too late. **Heads-up:** Get medical advice if you’re considering melatonin for a sleep disorder. According to the [American Academy of Sleep Medicine](https://pubmed.ncbi.nlm.nih.gov/27998379/), sleep aids like melatonin may not be an effective treatment. ## Take Small Doses of Melatonin for Jet Lag There are no set rules on how much melatonin you should take for jet lag, but in general, experts recommend taking 0.3 mg to 1 mg of melatonin. Take as low a dose as possible and only until adjusted, not beyond. RISE can guide you through 20+ sleep habits — including when to get and avoid light. The app can also tell you your ideal bedtime, when your body’s rate of melatonin production will be at its highest, and when to take melatonin based on your circadian rhythm. All this can help you fall asleep more easily, both when traveling and when back home. Don’t just take our word for it: 80% of users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Much Sleep Debt Do I Have? This App Works It Out published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-sleep-debt-do-i-have domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Sleep Debt Do I Have? This App Works It Out Updated 2024-10-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * The amount of sleep debt you have is the difference between how much sleep you need and how much you’ve actually gotten. * But it's tricky to calculate accurately yourself, and online sleep calculators and sleep wearables often give out generic — or downright incorrect — advice. * Unlike other apps and trackers, the RISE app tells you exactly how much sleep debt you have and automatically keeps track of it as you pay it back. No one likes debt, whether that’s money or sleep. But unlike your finances, it’s hard to figure out how much sleep debt you have. Most sleep apps aren’t tailored to how much sleep you personally need, and working it out yourself is almost impossible — not to mention time-consuming. Read on to discover: * **How to calculate your sleep debt** — manual methods to try and how the RISE app tells you precisely how much sleep debt you have. * **How to repay your sleep debt** — strategies to boost your energy levels, productivity, mood, and more. ## How Much Sleep Debt Do You Have? How much sleep debt you have will depend on how much sleep you need each night and how much you’ve gotten recently. If you’ve been missing out on sleep, you’ll have sleep debt. Sleep debt builds up each night you don’t get enough rest. The more sleep debt you have, the worse you’ll typically feel and function. There are two types of sleep debt: * **Acute sleep debt:** This is the short-term sleep debt you accumulate from not getting enough sleep last night, or missing out on sleep in the last few weeks. At RISE, we measure this over your last 14 nights. * **Chronic sleep debt:** This long-term debt builds up over months or years of regular sleep deprivation and is harder to measure directly. While chronic sleep debt can affect your long-term health, sleep scientists agree it’s **acute sleep debt** that has the biggest day-to-day impact on how you feel and perform. That’s good news! You don’t need to worry about [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), REM sleep, or [sleep quality scores](https://www.risescience.com/blog/sleep-score.md) you get from apps and wearables. For the highest energy levels and best health, mood, and productivity, focus on keeping your acute sleep debt low (more on how to do that soon). ## How is Sleep Debt Calculated? Sleep debt is calculated by subtracting how much sleep you got recently from how much sleep you need each night. If you fall short, you’ll have sleep debt. But it can be tricky to figure out accurately yourself, and online sleep calculators and sleep tracking apps often give out generic — or downright incorrect — advice. ### How RISE Calculates How Much Sleep Debt You Have RISE uses a year’s worth of your phone use data and proprietary sleep-science-based models to work out how much sleep you need. It then compares this against how much sleep you’ve been getting recently for a precise calculation of your sleep debt. At RISE, we don’t just tally up the hours of sleep you’ve missed. We put more weight on last night’s sleep—15% to be exact—because it has the biggest impact on how you’ll feel and function today. The remaining 85% of your sleep debt comes from the 13 nights before this, with more recent nights weighted more heavily. And we don’t just compare how much sleep you got to a generic sleep guideline like seven to [nine hours](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md). Instead, we work out how much sleep you need down to the minute for an accurate measure of your sleep debt. **How much sleep do you need?** Your sleep need is how much sleep you need each night, and it’s highly individual. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found the median sleep need was eight hours. But sleep needs ranged from a tiny five hours to a staggering 11 hours 30 minutes. **We cover how to find out** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.** ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. ### Other Ways to Find Out How Much Sleep Debt You Have You can estimate your sleep debt without using an app by paying close attention to your body’s signals. Here are a handful of ways to assess: 1. **Track Your Sleep Duration**: Over a week, keep a simple log of how many hours you sleep each night. Compare this to how much sleep you need. For every night you fall short, that deficit adds to your sleep debt. 2. **Pay Attention to Your Wake-Up**: If you [regularly wake up feeling groggy](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), disoriented, or hitting the snooze button, it’s a sign that you might have sleep debt. 3. **Daytime Symptoms**: Monitor your energy levels and focus throughout the day. If you find yourself needing caffeine or feeling unusually fatigued, it could suggest sleep debt. Other symptoms of acute sleep debt include brain fog, irritability, digestive issues, and [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) or [microsleeps at work](https://www.risescience.com/blog/falling-asleep-at-work.md). 4. **Weekends vs. Weekdays**: If you tend to [sleep longer on weekends](https://www.risescience.com/blog/sleeping-in.md), this could indicate that you’re catching up on sleep debt accumulated during the week. But it’s not always easy to tell how much sleep debt we have. It’s difficult to figure out our sleep duration exactly, many of us don’t know how much sleep we need in the first place, and we can adapt to sleep loss. One [study](https://www.nature.com/articles/srep35812) found people who thought they got enough sleep slept for more than three hours longer than usual when they were given the chance to sleep for 12 hours. And another [study](https://pubmed.ncbi.nlm.nih.gov/12683469/) found participants were largely unaware of their cognitive performance decreasing as they built up sleep debt. [Research](https://link.springer.com/content/pdf/10.1038/s41598-017-14006-7.pdf) also suggests we all react differently to sleep deprivation, and acute and chronic sleep deprivation affect our bodies in very [different ways](https://academic.oup.com/sleep/article/35/8/1163/2558930). To help you know once and for all, RISE works out your sleep need and whether you’re carrying any sleep debt. The app automatically keeps track of your sleep debt each night, so you can easily see if it starts creeping up or if you’re paying it back. ## Dive Deeper [![](/assets/6609992d86dd65e13ff4d9cf_debt__3__result.webp) What’s the Best Sleep Debt Tracking App? The RISE App](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md)[![](/assets/652dca3d17d8bead719f8df3_can-you-catch-up-on-sleep_result.avif) Catch Up on Sleep: Why It’s Possible and How to Do It](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md)[![](/assets/64ae125fb8a56c3c66fe1222_how-long-does-it-take-to-recover-from-sleep-deprivation-n.avif) How Long Does it Take to Recover From Sleep Deprivation?](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) ## How Much Sleep Debt Should You Aim For? We recommend you aim for five hours of sleep debt or less. This will help to maximize your energy levels, productivity, and overall health and well-being. Research shows your mental performance with five hours of sleep deficit may be very close to what it would be with zero. So, while having no sleep debt at all is great, it’s a goal you may not need to hit. It’s not only unrealistic, it can also stress you out as you’ll worry about every minute of lost sleep. And stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can easily keep you up at night, contributing to poor sleep and sleep debt. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How to Lower Your Sleep Debt You can repay your sleep debt by getting more sleep than you usually need. You can get this extra sleep by taking naps, going to sleep a little earlier, or sleeping in a little later. Here’s our best advice for each of those options: * **Taking naps:** [Sleep research](https://pubmed.ncbi.nlm.nih.gov/16940468/) shows a two-hour nap after an all-nighter can boost alertness and performance, and reverse increased levels of the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md). But even a power nap can help chip away at sleep debt. Make sure you’re not [napping for too long](https://www.risescience.com/blog/best-nap-length.md) or too close to bedtime, though, as this can make it harder to fall asleep at night. Keep naps to about 90 minutes (unless in extreme circumstances, like after an all-nighter) and take afternoon naps (during your natural [afternoon dip in energy](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md)), so you’re not sleeping too close to bedtime. Check RISE for the best time to nap each day. * **Going to bed a little earlier:** An earlier bedtime can make up for lost sleep. But you want to get the timing right for this, too. If you head to bed too early, you may find yourself struggling to sleep. RISE can show you when your energy levels will be higher in the early evening (when it’ll be almost impossible to sleep) and when your body will start winding down for bed (when you could head to bed). We’ve got more advice on [how to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) here. * **Sleeping in a little later:** An extra hour in bed can make a difference to your sleep debt. Keep lay-ins to an hour or so (two maximum) to avoid messing up your circadian rhythm, or body clock, which can make it harder to fall asleep the next night. If you use RISE as your alarm, the app will tell you if your alarm time will contribute to your sleep debt or not. If it will, set a later alarm time when possible. ![Screenshot of RISE app's Smart Alarm that manages sleep debt](/assets/671ae15b58e02793678e4d91_671ae09dc4cb00da2ba41ad9_RISE-alarm-w-settings.webp) The RISE app can tell you if your wake-up time will add to your sleep debt. How long it takes to recover from sleep debt will depend on how much sleep debt you have. The more you have, the longer it can take to recover. [Research](https://pubmed.ncbi.nlm.nih.gov/27775095/) suggests one hour of sleep loss takes four days to recover from. For a personalized answer, RISE’s smart schedule feature tells you how many days it’ll take you to pay back your sleep debt if you follow the app’s recommended sleep and wake times. ![The RISE app Smart Schedule shows how long it will take to pay back sleep debt](/assets/671987c106682b8b4643699c_66eddd1f5f241f29c0fa16c4_652492ea1124ac5d6520e4f8_smart-schedule-rise.webp) The RISE app can tell you how long it will take to pay back sleep debt. ## How to Avoid Sleep Debt The best way to keep your sleep debt low is to prevent it from accumulating in the first place! You can do this by getting the amount of sleep your body needs each night. This is possible through good sleep hygiene—daily behaviors that help you fall asleep, stay asleep, and enjoy [quality sleep](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md) night after night. Here’s what good sleep hygiene looks like: * **Keep a consistent sleep schedule:** Try to go to bed and wake up at roughly the same time each day, even on weekends. RISE users with consistent sleep patterns have less sleep debt than those with more inconsistent sleep patterns. * **Get bright light first thing:** Aim to get out in sunlight first thing in the morning for at least 10 minutes. If it's overcast or you’re getting light through a window, make that 15 to 20 minutes. Morning light resets your circadian rhythm for the day, which will help you fall asleep that evening. * **Avoid light close to bedtime:** Put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). Light suppresses the sleep hormone melatonin and so late-night light exposure from [screens](https://www.risescience.com/blog/screens-before-bed.md) or artificial lighting can keep you up. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** You don’t have to give them up completely, you just have to get the timing right. RISE can tell you when to avoid each one to stop them messing with your sleep. **‍** * **Do a calming bedtime routine:** If stress keeps you up, you’re not alone. RISE users say stress and anxiety are their biggest challenges when it comes to getting a good night’s sleep. Try doing a relaxing bedtime routine about an hour before bed to wind down. **‍** * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or listen to [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md). Sleep hygiene is important both when you’re paying back sleep debt and when you’ve already got low sleep debt and want to keep it low. To help you remember it all, RISE tells you when to do 20+ healthy sleep habits each day at the time that makes them the most effective for you. ![RISE app screenshot telling you what time to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to do 20+ sleep hygiene habits. ## FAQs ### How do I know if I have sleep debt? To know if you have sleep debt, you need to know how much sleep you need and how much sleep you’ve been getting recently. If you need eight hours of sleep, but only get six hours, you’ll have two hours of sleep debt. The RISE app can tell you how much sleep debt you have. ### How can I know how much sleep debt I have? To know how much sleep debt you have, compare how much sleep you’ve gotten recently to how much sleep your body needs each night. For example, if you need eight hours but only get six, you’ll have two hours of sleep debt. However, working this out on your own can be tricky. It’s not just about one night’s sleep – sleep debt continues to build the longer you fall short on sleep – and many online calculators and apps rely on generic or inaccurate guidelines to calculate how much sleep you need. For a more accurate measure, apps like RISE track your sleep patterns over time and calculate your sleep debt by factoring in your recent sleep history and individual sleep needs. ‍ ### What's considered a high sleep debt? There’s no set number considered as high sleep debt. Typically, the more sleep debt you have over five hours or so, the worse you'll feel and function. The RISE app helps you keep your sleep debt below five hours to maximize your energy levels, productivity, and overall health. ### How much sleep debt can you accumulate? There’s no limit to how much sleep debt you can accumulate. You can build up short-term or acute sleep debt by missing out on sleep over the last two weeks or so. And you can build up long-term or chronic sleep debt by missing out on sleep over the course of months or years. ### How long does sleep debt last? The more sleep debt you have, the longer it will last. One study suggests one hour of sleep loss takes four days to recover from. And another study suggests two consecutive nights of less than six hours of sleep can decrease work performance for six days. We’ve found 80% of RISE users get more sleep in five days, so you could start paying back your sleep debt fast. ### Is there a sleep debt calculator? The RISE app is a science-backed, expert-approved sleep calculator that works out how much sleep debt you have by automatically tracking your sleep times and recalculating your sleep debt each morning. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How Much Sleep Do I Need? This Sleep App Will Tell You published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-much-sleep-do-i-need domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How Much Sleep Do I Need? This Sleep App Will Tell You Updated 2024-01-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * Most adults need about 7.5 to nine hours of sleep, but we all need a different amount of sleep each night. * Babies, children, and teens need more sleep, and you may need more sleep when you’re recovering from an illness, injury, intense exercise, or sleep deprivation. * The [RISE app](https://app.adjust.com/oha9msp) works out how much sleep you need down to the minute, and the app helps you get this amount of sleep each night. You need to get enough sleep each night to feel your best each day. But how much sleep do you need exactly? Unfortunately, there’s no magic number that works for everyone. We all need a different amount of sleep and this amount changes over our lifespan, and it can even change from night to night, depending on our health, how sleep deprived we are, and what we’ve done with our days. Luckily, there are a few ways you can find out how much sleep you need. Below, we’ll cover what science says about how much sleep is best, and how you can use the [RISE app](https://app.adjust.com/oha9msp) to work out how much sleep you need and get it more easily. ## Advice From a Sleep Doctor “Everyone needs a different amount of sleep each night. Seven to nine hours of sleep is a good starting point, but if you feel tired during the day, you may need more sleep than that,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How much sleep do I need?](#sleep) [How much sleep do you need by age?](#age) [Do men and women need a different amount of sleep?](#women) [Does the amount of sleep you need change?](#amount) [How to work out how much sleep you need?](#need) [What time should I go to sleep?](#time) [What time should I wake up?](#wake) [What are the stages of sleep?](#stages) [Why is it important to get enough sleep?](#enough) [What are the signs I’m not getting enough sleep?](#signs) [How to get enough sleep?](#get) ‍ ## How Much Sleep Do I Need? Most adults need about 7.5 to nine hours of sleep. Babies, children, and teens need even more. But the amount of sleep you need is highly individual. As one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) on the topic states, “there is no “magic number” for the ideal duration of sleep.” The amount of sleep you need is called your sleep need. It’s genetically determined, just like height and eye color. ‍ When we looked at the sleep needs of 1.95 million RISE users aged 24 and older, we found the median need was eight hours. But sleep needs ranged from a tiny five hours to a whopping 11 hours and 30 minutes. ‍ ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The[RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. ‍ Scientific studies have similar findings. One [study](https://www.nature.com/articles/srep35812) worked out the sleep needs of adults aged 20 to 26. The mean sleep need was eight hours 25 minutes. But, again, there was a range. Sleep needs ranged from seven hours 17 minutes to nine hours 16 minutes. For an exact number, RISE can tell you how much sleep you need in hours and minutes. ‍ ## How Much Sleep Do You Need by Age? The amount of sleep you need will change depending on your age. According to the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157), this is the recommended amount of sleep by age group: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Young adults and adults: 7 to 9 hours * Older adults: 7 to 8 hours These age-based sleep recommendations are useful, but they’re just guidelines. A [2018 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) states, “although sleep recommendations are a good tool for public health surveillance, they need to be adapted on a case-by-case basis in clinic (not a one-size-fits-all recommendation).” These guidelines can be misleading, too. They come from studies looking at how much sleep people get, not how much they need, and they’re based on self-reported data, which [research](https://pubmed.ncbi.nlm.nih.gov/22850546/) shows is often inaccurate. For example, older adults may not need less sleep, despite many guidelines hinting that they do. Sleep becomes harder to get as we grow older. Studies show older adults get less sleep, so it’s assumed they need less. Our sleep need data doesn’t back up that theory, though. For RISE users over 60, the median sleep need is eight hours and 18 minutes. For those aged 24 to 59, the median sleep need is eight hours and 24 minutes — a difference of only six minutes! ‍ ## Do Men and Women Need a Different Amount of Sleep? It’s not clear whether men and women need a different amount of sleep — more research needs to be done. RISE user data shows the median sleep need for men is eight hours, whereas the median sleep need for women is eight hours 15 minutes. They may need a similar amount, but women suffer from more sleep problems, so need more time in bed to get the sleep they need. Women (and those assigned female at birth) are more likely to be diagnosed with a sleep disorder or an anxiety disorder, both of which make getting enough sleep harder. And your [period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnancy](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), and [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) can all disrupt sleep. We’ve covered more on whether [women need more sleep](https://www.risescience.com/blog/do-women-need-more-sleep.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Does the Amount of Sleep You Need Change? The amount of sleep you need can change. While your sleep need is generally set from early adulthood, you may temporarily need more sleep if you’re recovering from [illness](https://jcsm.aasm.org/doi/10.5664/jcsm.4758), injury, intense exercise, or sleep deprivation. A [2023 study](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) found muscle injury causes a “significant increase” in total sleep time 48 hours and 72 hours post-injury. And another [study](https://www.science.org/doi/abs/10.1126/science.7302594) found both [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and overall sleep increased after participants completed a 92-kilometer race. If you’ve lost out on sleep recently, you’ll have what’s known as sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If it can, your body may take the opportunity to [catch up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) and sleep for longer when you’ve got sleep debt. RISE can work out how much sleep debt you have, so you can tell if your body wants to sleep for longer to catch up. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. And sometimes, the amount of sleep you need won’t change, but it may be harder to get it. For example, if you have a sleep disorder like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), or [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) rears its head, you may find yourself [awake more in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and therefore have to spend longer in bed overall to reach your sleep need. ‍ ## How to Work Out How Much Sleep You Need? You can work out how much sleep you need by waking up without an alarm for one or two weeks or by downloading the RISE app. Here’s how these two methods work: ### Wake Up Without an Alarm Clock for a Week or Two Try waking up without an alarm for at least a week, but ideally two weeks. Keep a sleep diary and write down when you fall asleep and when you naturally wake up. This can give you an idea of how much sleep you need. This method of finding out your sleep need is called the “sleep rebound” method. There are a few problems with this method: * **It’s hard to know your exact sleep duration:** [Studies](https://pubmed.ncbi.nlm.nih.gov/22850546/) show we tend to think we got more sleep than we actually did, and it’s not straightforward to work out. If you get into bed at midnight and wake up at 8 a.m., this won’t equal [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md). You need to think about the time it took to fall asleep and the time you were awake during the night — which you may not even remember. * **It can be unrealistic to ditch your alarm clock:** Most of us have jobs, kids, or early morning commitments. We can’t go a few days without an [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) — let alone two weeks! * **You may temporarily need more sleep:** You may find yourself [sleeping for nine hours](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md) during your alarm-free week and think this is what you needed all along. But your body may just be taking the opportunity to catch up on sleep or get some extra shut-eye if you're ill. This is why it’s important to track your sleep for one to two weeks. By the end of that time, you may have paid back any sleep debt and be sleeping for the amount of time you need — although this isn’t a foolproof method. ### Use the RISE App The quicker, easier, and more reliable way of finding out your sleep need is by using the RISE app. The app uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your sleep. RISE acts as a [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md), telling you how much sleep you need down to the minute. ![RISE app screenshot showing your sleep need](/assets/6731369c86bbbeb754c94ed8_626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## What Time Should I Go to Sleep? There’s no one best time to go to sleep. When you should go to sleep will depend on how much sleep you need, your morning commitments, and your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (whether you’re an early bird or night owl). Here’s how to figure out when you should go to sleep: 1. Use RISE to find out your sleep need 2. Select what time you want to (or have to) wake up each morning (if you need to be at different times throughout the week, pick the earliest time so you can keep a consistent sleep schedule) 3. Count back from your wake-up time with your sleep need 4. Add 30 minutes to an hour to give yourself enough time to fall asleep and wake up in the night and still meet your sleep need. For example, if you need [seven hours of sleep a night](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md) and need to get up at 7 a.m., you’d count back and find you need to be asleep by midnight. Add on 30 minutes or so to fall asleep, and now you know you should go to bed at around 11:30 p.m. Another factor to think about is your chronotype, or whether you’re an early bird, night owl, or somewhere in between. An 11:30 p.m. bedtime is all well and good, but if you’re an extreme night owl you may struggle to fall asleep at that time. The best bedtime for you would be one that matches your chronotype. But if this isn’t possible, you can reset your sleep schedule to shift your natural sleep-wake times earlier or later to fit your lifestyle. We’ve covered [how to reset your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) here. To take the guesswork out of bedtime, check RISE for your Melatonin Window each night. Your Melatonin Window is the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is the hormone that primes your body for sleep, so heading to bed during this time will give you the best chance of falling asleep easily. If you go to bed any earlier, you may find yourself lying awake in bed. ![RISE app screenshot showing your melatonin window](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to go to bed. You can also use RISE’s smart schedule feature to find your ideal bedtime. Tell the app when you want to wake up and it’ll give you a goal bedtime based on your sleep need and whether you need to catch up on any sleep. ‍ ## What Time Should I Wake Up? You should wake up at a time that gives you enough time to get the sleep you need, fits with your chronotype, and is one that you can wake up at consistently. You should also try to give yourself 60 to 90 minutes in the morning before you need to be “on.” This is because of [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or that groggy feeling we all get right after waking up. So, if you start work at 9 a.m., a 7:30 a.m. wake-up time may be best for you. To perfect your wake-up time, think about your chronotype, or when your body naturally wants to wake up and go to sleep. If possible, choose a wake-up time that fits with your natural tendency. RISE will show you your “Wake Zone,” or the time your body naturally wants to wake up. If that time is too late for your life (night owls may struggle if they have early work hours or kid duties), try [resetting your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) (your body clock) to change your natural wake-up time. Need to wake up earlier? We’ve covered [how to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) here. RISE’s alarm feature can help find the best time for you to wake up. The alarm tells you — as you’re setting it — whether your chosen wake-up time will add to your sleep debt or not. If it does, you can choose to set a later alarm time, if possible, or strive to head to bed earlier the next night. ![RISE app screenshot of smart alarm for best time to wake up](/assets/6719816a539844dade36e92d_648644f441d87c6048b32ade_JJrhlqcIjd19sXVrQNsurXX42Yb-5UMldh72Wf3xUjVn2T88gWtWXBHlGFnhdWoHt-uP_D2yJ9FI48rVLkp4634eVwKGWi4tqX2lw8bTfQ9RLD6j2sU98OLpS_w_83.png) The [RISE app](https://app.adjust.com/oha9msp) can help you find the best time to wake up. **Heads-up:** You may have heard that to find the best time to wake up you need to think about sleep cycles. These are the roughly 70-to-120-minute cycles of sleep we move through several times each night. There’s a common idea that the best time to wake up is at the end of a sleep cycle. But sleep cycles aren't as clear-cut as people think. They look different from person to person and can change shape and length throughout the night. Our advice? Don’t worry about sleep cycles. Instead, focus on having a wake-up time that allows you to meet your overall sleep need. ‍ ## What Are the Stages of Sleep? There are four [stages of sleep](https://www.ncbi.nlm.nih.gov/books/NBK19956/): stage 1, stage 2 (light sleep), stage 3 (deep sleep), and stage 4 ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). These four stages make up one sleep cycle. A sleep cycle lasts about 70 to 120 minutes. And you may get four to six sleep cycles a night, depending on how much sleep you need. Here’s what happens in each sleep stage: * **Stage 1:** This stage only lasts for a few minutes and it makes up about 2% to 5% of the night. It’s a very light stage of sleep as you first drift off. * **Stage 2:** Your breathing, heart rate, and brain activity begin to slow down and become more regular as you enter stage 2, known as light sleep. Stage 2 can last from 10 to 25 minutes in the first sleep cycle and it gets progressively longer with each following cycle. You may spend 45% to 55% of the night in stage 2. * **Stage 3 (deep sleep):** Your breathing and heart rate slow down further as you enter stage 3, or deep sleep, and your brain activity produces patterns known as delta waves. The deep sleep stage can last from 20 to 40 minutes in the first sleep cycle and will progressively decrease with each cycle. You may spend 10-25% of the night in the deep sleep stage. * **Rapid eye movement (REM):** Your eyes can be seen moving quickly under your eyelids (hence the name) and most muscles are paralyzed, probably to stop us acting out our dreams. You may only get one to five minutes of REM in your first sleep cycle, but this will increase as the night goes on. You may spend 20% to 25% of the night in REM overall. When it comes to how much sleep you need, we argue you don’t need to worry about light sleep, deep sleep, or REM sleep. There’s only one number you need to focus on: your overall sleep need. That’s because your brain is very good at self-optimizing and spending the right amount of time in each sleep stage for you. To make that happen, all you have to do is get enough healthy sleep from good sleep hygiene (more on that soon). For more advice on this, we’ve covered [how much REM sleep you need](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) here and [how much deep sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) here. ‍ ## Why is it Important to Get Enough Sleep? It’s important to get enough sleep because [sleep deprivation](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) can lead to low energy, trouble concentrating, impaired memory, lowered athletic performance, poor mood, [weight gain](https://www.risescience.com/blog/sleep-and-weight-loss.md), mental health issues like depression, [low sex drive](https://www.risescience.com/blog/how-to-increase-libido-in-women.md),[bad skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md), and high blood pressure — just to name a few. If you don’t get enough sleep, you’ll be more likely to [fall asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md), get sick, and suffer from serious long-term health issues, like obesity, diabetes, and cardiovascular disease. And there’s plenty of science from the last year alone backing up those scary facts. A [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection in those who get less than [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md). And another [2023 study](https://www.sciencedirect.com/science/article/pii/S1389945722012230) found sleeping for six hours or less was associated with higher odds of having a medical condition, including diseases of the nervous system, musculoskeletal system, digestive system, and circulatory system. A [2022 study](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109) found [sleeping for five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) or less a night at ages 50, 60, and 70 was linked to a high risk of multimorbidity, or having two or more chronic diseases like cancer or heart disease. ‍ ## What Are the Signs I’m Not Getting Enough Sleep? The signs of not getting enough sleep include: * Daytime sleepiness * Having trouble focusing * Feeling irritable or anxious * Having [digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Sleeping for much longer periods when you don’t use an alarm clock You may not notice the effects of sleep deprivation, however, as we grow used to the feeling of a lack of sleep. One [study](https://pubmed.ncbi.nlm.nih.gov/12683469/) found participants were largely unaware of their mental performance getting worse with sleep deprivation. And another [study](https://www.nature.com/articles/srep35812) found participants thought they were well-rested, but slept for more than three hours more than usual when they got the chance. You may also think you’re getting enough sleep (if you don’t know your sleep need, for example), but really be falling short, so you’re [always sleepy](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md). ‍ ## How to Get Enough Sleep? To get enough sleep, improve your sleep hygiene. These are the daily sleep habits you can do to get a good night’s sleep. Here’s what to do to improve your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md): * **Get bright light first thing:** Light in the morning resets your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) for the day, which will help you feel sleepy come bedtime. Get out in sunlight for at least 10 minutes as soon as possible after waking up. And make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light can keep you awake in the evening. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)) * **Keep a consistent sleep pattern:** This will help to keep your circadian rhythm in check to get enough sleep. RISE users with consistent sleep-wake times have lower sleep debt than those with inconsistent sleep-wake times. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. RISE can tell you when to avoid each one daily to stop them from disrupting your sleep. * ‍**Do a calming bedtime routine:** Many users come to RISE because stress and anxiety are stopping them from falling and staying asleep. To help, try spending the hour or so before bed doing relaxing activities. Read, listen to music, take a warm shower or bath, or do [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) (RISE has in-app guided relaxation exercises designed to help you drift off). * ‍**Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). It’s not just how much sleep you get. You also want your sleep to be quality sleep, which means healthy and naturalistic sleep that’s not too fragmented (interrupted throughout the night). Luckily, improving your sleep hygiene helps with improving sleep overall, too. With good sleep hygiene, you’ll fall asleep faster, wake up less often, and get the natural sleep you need for good health and wellness. To stay on top of your sleep hygiene and sleep better, RISE can tell you when to do 20+ sleep hygiene habits each day at the time that makes them the most effective for you. ![RISE app screenshot telling you when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell when to do 20+ sleep hygiene behaviors. ## Get Enough Sleep with RISE We all need a different amount of sleep, and this changes depending on our age and whether we’re recovering from illness, injury, intense exercise, or sleep loss. Instead of relying on guesswork and guidelines, turn to the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep you need. RISE uses algorithms and your phone use data to work out your individual sleep need down to the minute. RISE can also tell you how much sleep debt you have, the best times to sleep and wake up, and guide you through 20+ sleep hygiene habits to make meeting your sleep need easier. See the benefits fast — 80% of RISE users feel more energy within five days. ## FAQs ### How much sleep do I need? Most healthy adults need about 7.5 to nine hours of sleep. Babies, children, and teens need more. The amount of sleep you need is highly individual, however, and you may need more sleep if you’re recovering from illness, injury, intense exercise, or sleep deprivation. ### How much sleep does a woman need? Most women need about 7.5 to nine hours of sleep, which is the range for most adults. More research needs to be done to find out if women need more sleep than men. Women are more likely to have a sleep disorder or anxiety disorder, and they may have trouble sleeping because of their menstrual cycle, pregnancy, or menopause, so they may need longer in bed to get the sleep they need. ### How much sleep do adults need? Most adults need about 7.5 to nine hours of sleep. The amount of sleep you need is highly individual, however, and you may need more sleep if you’re recovering from illness, injury, intense exercise, or sleep deprivation. ### How much sleep do I need by age? Newborns need 14 to 17 hours of sleep, infants need 12 to 15 hours, toddlers need 11 to 14 hours, preschoolers need 10 to 13 hours, school-age children need nine to 11 hours, teenagers need eight to 10 hours, and adults need 7.5 to nine hours. These amounts are guidelines, however, and the amount of sleep you need is highly individual. ### Minimum amount of sleep needed for brain function? More research needs to be done to find out the minimum amount of sleep needed for brain function. Although your brain may be able to function on little sleep, research shows your memory, focus, decision-making skills, and mental performance will all be lower if you don’t get enough sleep. Most adults need about 7.5 to nine hours of sleep for maximum brain function, but this number is different for everyone. ### How much sleep is too much? There’s no set amount of sleep that’s too much because everyone needs a different amount of sleep each night. Plus, it’s hard to sleep for too long. You may sleep for longer than usual when you’re recovering from injury, illness, intense exercise, or catching up on lost sleep. Speak to a doctor if you’re regularly sleeping for more than 10 hours. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Beat the Afternoon Slump: 15 Ways That Don’t Involve Coffee published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-beat-the-afternoon-slump domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Avoid the Afternoon Dip: 15 Tips to Stay Productive and Energized Updated 2024-09-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * The afternoon slump, or dip, is a natural part of your day. You might find yourself feeling sluggish, tired, and have trouble focusing. * This dip is driven by your circadian rhythm, the body’s internal clock that regulates your sleep-wake cycle. Poor sleep, a heavy lunch, or lack of movement can make it feel worse. * Beat the afternoon slump by tackling your most demanding tasks when your energy is highest and save less intense work for the afternoon. Get enough sleep and stick to a regular sleep schedule to maintain consistent energy levels throughout the day. Eating a light lunch, getting natural light, and going for a short walk can also help you stay energized and productive. You’ve had a full night’s sleep and your usual morning coffee, and yet you’re still falling asleep at your desk come 3 p.m. The dreaded afternoon slump can happen to any of us, even when we’re well-rested. But what exactly is it and, more importantly, how can you stop it from happening? Below, we’ll dive into what the afternoon dip in energy is and ways you can beat it, or at least improve it. Plus, we’ll explain how the [RISE app](https://www.risescience.com/.md) can help you boost your energy in the afternoons, and across your day as a whole. ## **What is the Afternoon Slump (or Dip)?** The afternoon slump, also known as the afternoon dip, circadian dip, or energy trough, is a period of the day when your energy levels naturally decline, usually due to your circadian rhythm. Contrary to popular belief, this sluggishness isn’t just caused by what you eat for lunch—it’s part of your body’s natural biological cycle. This energy dip is scientifically referred to as the postprandial dip, which typically occurs after lunch but is primarily driven by your internal clock, not just food. During this time, you might feel sluggish, slow, and have trouble concentrating. Many people experience a drop in motivation, both for mental tasks and physical activities, and often feel the urge to grab another cup of coffee or take a quick nap. The effects aren’t limited to just feeling tired—this dip in energy can affect your focus and decision-making, which increases the risk of [falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md) or even [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md). ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What Causes the Afternoon Slump? The afternoon dip is primarily caused by your circadian rhythm, a roughly 24-hour cycle that governs your sleep-wake patterns and energy fluctuations throughout the day. This cycle gives you an energy peak in the morning, an energy dip in the afternoon, and a second wind in the late afternoon or early evening. ![Illustration of circadian rollercoaster](/assets/5fb5a72dc875e8561ba05713_yQ1JgI3hqWbCzzhLDoNFZRMPjDtL7QXqXfmfWbzVJXyQ8aPrcNkaGxWXsAE4dbhi57mxdLzg4SKXrEfAjYxvLcEOTNzByKWUJvwVZ58BZJGEaSQ1W-NOVwJHxX6QdCRbJjieerkT.png) While it’s a natural part of your biology, factors like not getting enough sleep, keeping an irregular sleep schedule (being out of sync with your circadian rhythm), or conditions like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) or [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) can make the afternoon slump feel even worse. ## Dive Deeper [![](/assets/61a9f1f0d3ab31319a408ca9_woman-thinking.avif) Why Does My Energy Fluctuate So Much? A Sleep MD Explains](https://www.risescience.com/blog/low-energy.md)[![](/assets/6307728bfcbd9c8227e5777b_when-are-you-most-productive-n.avif) When Are You Most Productive? Ask Your Circadian Rhythm](https://www.risescience.com/blog/when-are-you-most-productive.md)[![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm Test: This App Can Predict It](https://www.risescience.com/blog/circadian-rhythm-test.md) ## What Are Symptoms of the Afternoon Slump? The afternoon dip feels different for everyone, but here are the symptoms to look out for: * Fatigue * Difficulty concentrating * Loss of motivation * Poor mood * Brain fog ## Here's How to Beat the Afternoon Slump Tired — pun intended — of feeling tired every afternoon? Here’s how to overcome the dreaded circadian dip. While you can’t rewire your natural biology, there are some science-backed ways you can reduce how much the slump hits you. ### 1\. Lower Your Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body. It’s measured against your sleep need, which is the genetically determined amount of sleep you need each night. ​​One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. To find out your exact number, turn to the [RISE app](https://www.risescience.com/.md). RISE uses historical phone use data and proprietary sleep-science-based models to calculate your sleep need down to the minute. The app can then work out how much sleep debt you’re carrying. We measure this over your last 14 nights and recommend you keep it below five hours to feel and function at your best. While you might always feel that afternoon slump in energy, you’ll feel it even more after a night of sleep deprivation or when your sleep debt is high. To reduce how much fatigue you feel — both overall and during the afternoon slump — lower your sleep debt. You can do this by: * **Taking a nap:** Check RISE for the best time to nap to stop daytime sleep affecting your nights. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid disrupting your circadian rhythm too much. * **Improving your sleep hygiene:** If you can’t squeeze in any more sleep, focus on your sleep hygiene. This is the set of healthy sleep habits you can do to help you fall asleep faster and wake up less often during the night, allowing you to get more sleep overall. Learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. ‍ ‍ ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. ### 2\. Sync Up with Your Circadian Rhythm Your circadian rhythm is the reason you feel so sleepy every afternoon, but if you’re not living in sync with it, it can cause even lower energy levels at this time, and across the rest of your day, too. You might out of sync with your circadian rhythm if: * You’re a night shift worker * You’re living out of sync with your [chronotype](https://www.risescience.com/blog/chronotype.md) — perhaps you’re a night owl forcing yourself to wake up early, for example. We cover [how to make the most of your chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) here. * You’ve got [social jet lag](https://www.risescience.com/blog/social-jetlag.md) — when your body clock doesn’t match your social clock, which can be caused by an irregular sleep schedule. For example, about [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) go to bed at least two hours later on the weekend compared to during the week. Luckily, you can work to match up your daily life to your circadian rhythm and boost your energy levels. Here’s what to do: * **Keep a consistent** [**sleep schedule**](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md)**:** Even on weekends. And get out in natural light first thing. Your circadian rhythm is generally a reflection of your light and sleep-wake times over the last two to three days, so slight changes aren’t a problem, but you want to aim for consistency. * **Eat meals at roughly the same time and during the daytime:** A big lunch isn’t the main cause of the afternoon slump, but a [big dinner too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) can keep you up at night, and irregular meals can change the timing of your circadian rhythm. * **Check your Melatonin Window on RISE:** This is the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As [melatonin helps prime your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), going to bed at this time will help you fall and stay asleep. The RISE app can predict your circadian rhythm each day, showing you when your body naturally wants to wake up and wind down for bed, and when your Melatonin Window is each evening. Sync up your day to match to boost your energy levels in the afternoon, and all day long. ‍ ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when your afternoon slump will be. ### 3\. Schedule Your Day to Make the Most of Your Afternoon Slump By lowering your sleep debt and getting in sync with your circadian rhythm, you can reduce how hard the slump hits you each day. However, this dip in energy is still a natural part of your biology and you’ll probably always feel it to some extent. So, if you can’t beat it, work *with* the slump, instead of against it. Use RISE to see when your dip will be each day, and then schedule your day to match. For example, if possible, schedule easier tasks for your afternoon slump like admin, emails, and low-stakes catch-up meetings. Save demanding tasks, like writing, coding, or giving presentations, for your peaks in energy. ‍ ![](/assets/6238fa8013dbeb0817cfa33f_v1Wp2OnNNzps9eXTa9lM_OSMXYgZB863Lu5c5feHTtJ0bIRhI9r0ALtjog1KsC7wH55eqCUygTOW1BLTE_OwzRk-I_w4c1_4-222bbGK7XBAHfetrfZbIQBfQGIQJfrNB7-BbBJk.png) The [RISE app](https://www.risescience.com.md) syncs with your Google or Apple calendar to show you the best times to do tasks based on your energy schedule. ### 4\. Take a Break Sometimes, you can’t even knock out easy admin tasks during your afternoon dip in energy. This is when it’s best to step back and take a break. Go for a walk, do a short [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) or NSDR session, get some mindless household chores done, or do a relaxing activity like reading or listening to music. Come back to work when your energy levels start lifting and you can actually be [productive](https://www.risescience.com/blog/how-to-be-more-productive.md). On the weekends, use your afternoon slump for some quiet time. Read, watch TV, or join the kids for nap time (more on the power of naps below). Research shows [judges rule less and less favorably](https://www.pnas.org/doi/10.1073/pnas.1018033108) on cases over the course of their work day, but taking a break helps them reset. Taking [small but frequent breaks](https://www.researchgate.net/publication/276896811_Give_Me_a_Better_Break_Choosing_Workday_Break_Activities_to_Maximize_Resource_Recovery), and not waiting too late in your day before you take a break, is best. And breaks have even been shown to help you [stay focused on your goals](https://www.researchgate.net/publication/222820913_Brief_and_rare_mental_breaks_keep_you_focused_Deactivation_and_reactivation_of_task_goals_preempt_vigilance_decrements#:~:text=Ariga%20and%20Lleras%20(2011)%20observed,was%20important%20for%20sustaining%20performance). ### 5\. Work on a Task That Requires Problem-Solving Skills It may not feel like it when you’re in the grips of fatigue, but the afternoon slump may be the best time to work on a task that requires insight, creativity, and problem-solving skills. [Research](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) shows you may perform better at these skills during non-optimal times of your circadian rhythm. So, while the afternoon is usually best reserved for easy tasks, try tackling a tricky task on your to-do list during your afternoon slump to see if your brain can think up novel solutions during this time. ### 6\. Take a Nap Taking a nap will help to lower your sleep debt and boost your energy levels if you’re sleep-deprived. But an afternoon nap can also help to [boost your energy](https://pubmed.ncbi.nlm.nih.gov/19645971/), mood, and performance, even if you’ve been getting enough sleep recently. Your afternoon slump is the ideal time to nap, too, as snoozing now shouldn’t make it harder to fall asleep come bedtime. A [10-minute nap](https://pubmed.ncbi.nlm.nih.gov/16796222/) in the afternoon has been shown to boost energy, vigor, and cognitive performance, with some of these benefits lasting more than 2.5 hours, which should get you through the rest of the workday. Just be sure to keep your nap to 10 to 20 minutes long, or you run the risk of feeling sleep inertia when you wake up. You can learn more about [how long a power nap should be](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) here. ### 7\. Get Some Exercise When you’re feeling groggy in the afternoons, the last thing on your mind is working out. However, getting some exercise can help to shake off fatigue, so you can come back to work feeling refreshed. You might not be breaking any personal bests in the gym, but your afternoon dip in energy could be the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) if you want to save your energy peaks for work and family time. Plus, a [2020 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14669) found those who were either at risk for or diagnosed with type 2 diabetes experienced more metabolic benefits when they worked out between 3 p.m. and 6 p.m., compared to when they worked out between 8 a.m. and 10 a.m. ### 8\. Drink Caffeine in the Morning, But Avoid it During the Afternoon Slump It can be hard to avoid the siren call of a cup of coffee when the afternoon slump hits. But, [caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), meaning an innocent 3 p.m. cup of joe could keep you up come bedtime. This will hike up your sleep debt and make your afternoon slump even worse the next day. However, caffeine can help you get through the afternoon slump in another way. Caffeine has a [half-life of three to seven hours](https://academic.oup.com/edited-volume/28074?login=true). This means it takes about three to seven hours for the amount of caffeine in your system to go down by half, and another three to seven hours to go down by half again, and so on. If you drink a cup of coffee at 8 a.m., it may already be half out of your system by the time your circadian rhythm plunges you into an afternoon slump. However, by delaying when you drink your morning coffee by about 90 minutes or so after waking, you could ensure there’s still some caffeine in your system by the afternoon to keep energy levels a little higher. Caffeine is a great way to shake off morning sleep inertia, however. So, if you try this, focus on getting morning light and exercise to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) first thing without coffee. And be sure not to drink your coffee too late in the day. RISE can work out your caffeine cutoff time based on your circadian rhythm each day. This is the time you should have your final coffee to give your body enough time to break down all the caffeine by bedtime. You can learn more about [when you should stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. We answer all of your [caffeine and sleep](https://www.risescience.com/blog/sleep-and-caffeine#make.md) questions here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 9\. Socialize with Friends or Colleagues Socializing can boost your energy. So, if you’re struggling through a mid-afternoon energy slump, head over to a colleague’s desk for some energizing small talk (if they’re also in their energy dip) or work together on a collaborative task. You can also take a break and call a loved one or schedule a catch-up with a friend during this time. Dopamine and oxytocin are released when you socialize, boosting your mood, reducing [cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), and lowering stress. Want another reason to invest in relationships? It could help to improve your sleep and therefore energy — both throughout the day and through the afternoon slump. [Research](https://journals.sagepub.com/doi/pdf/10.1177/135910530100600303) shows those with healthy relationships experience better quality sleep (although there’s no agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet). And when you [go to sleep earlier](https://academic.oup.com/sleep/article/17/5/466/2749563) and sleep for longer, your social interactions the next day may be better, creating a virtuous circle. [Research](https://www.risescience.com/blog/sleep-efficiency.md) has also found a link between positive social interactions between couples and better [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), the measure of how long you spend actually asleep in bed. ### 10\. Get Some Natural Light Light is the most powerful zeitgeber, or a cue that times your circadian rhythm to the outside world. It’s important to get light first thing in the morning to reset your circadian rhythm for the day and tell your brain it’s time to be awake and alert. But light can also help you perform better in the afternoon. One [study](https://www.tandfonline.com/doi/full/10.1080/00140139.2014.983300?src=recsys) asked participants to do a performance test during their afternoon slump under either dark light, white light, or blue light. The results showed those who did the task under blue light conditions had shorter reaction times and therefore performed better. Blue light has also been shown to help to boost alertness, memory, and mental performance. Sunlight is mostly blue light, so you can use your afternoon dip in energy to get outside for a walk or work outside or by a window, if possible. You can also buy a [light box](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) to get artificial blue light while working. Just be sure to avoid blue light in the run-up to bedtime as it can suppress melatonin and make it harder to fall asleep. Check RISE for the best time to avoid bright light. The app can also remind you to get bright light in the morning, which can help reset your circadian rhythm for the day, helping you fall asleep come bedtime and boost your overall energy levels. ‍ ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid bright light. ### 11\. Eat a Healthy Lunch We know we said your [lunch isn’t the cause of the afternoon slump](https://www.risescience.com/blog/why-am-i-so-tired-after-i-eat.md), but it can make things worse if you eat the wrong things. Carb-heavy lunches or sugary snacks can make your afternoon dip in energy even lower than it would usually be. [Research](https://pubmed.ncbi.nlm.nih.gov/22155490/) shows a heavy lunch causes more sleepiness and poorer performance on simulated driving tests than a light lunch does. Opt for lunches with lean proteins, healthy fats, complex carbohydrates and whole grains, and veggies. A [2022 study](https://www.nature.com/articles/s41380-022-01817-y) found a diet high in prebiotic and fermented foods reduced perceived stress and improved subjective sleep quality, so reach for foods like bananas, chickpeas, kimchi, and tempeh. You can learn more about [what gives you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here, including which foods to eat and which to avoid. ### 12\. Avoid Sugary Snacks When your energy’s flagging, you may start craving candy or a sugary [energy drink](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) for a quick post-lunch pick-me-up. But sugary snacks will spike your blood sugar levels, and this rush will come with an inevitable sugar crash, leaving you more tired than before. If you’re snacking in the afternoon, opt for energy-boosting snacks like peanut butter, hummus, or low-fat greek yogurt. Nothing but sugar on offer? Head out for a quick walk. A [10-minute walk](https://psycnet.apa.org/buy/1987-14916-001) has been shown to boost your energy more than a candy bar. ### 13\. Stay Hydrated Beyond a healthy lunch, make sure you’re drinking enough water. [Mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue, making the afternoon slump even harder to deal with. Plus, surprisingly, the very act of drinking water can make you feel more alert, even if you’re not tired. So, prioritize hydration throughout the day, and make an effort to get up and grab a glass of water when you start feeling sluggish after lunch. The small bout of physical activity involved in getting it, and the potential for socializing — if you bump into a colleague in the staff kitchen or family member in your home — will boost your energy levels, too. ### 14\. Take a Cold Shower Need to jolt yourself out of an afternoon funk fast? Try hopping into an icy shower. Cold water can increase your[heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/), blood pressure, and metabolism for an energy boost. If you’re in the office, try splashing your face with cold water, instead. ### 15\. Listen to Your Favorite Music If you need an excuse to put your headphones in at work, this is it. Your favorite playlist may help you get through a tiring afternoon. [Research](https://academic.oup.com/jmt/article-abstract/41/2/107/929502) shows listening to your favorite music can boost your energy levels, whereas listening to relaxation instructions or sitting in silence can make you feel calmer, but also more tired. If you’ve opted for an afternoon nap, music can help shake off sleep inertia when you wake up, too. A [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found “excitative music” helped to shake off post-nap grogginess, regardless of whether participants liked the music or not, but sleepiness was reduced the most when they listened to music they liked. Bonus points if you dance along to the music for some added energy-boosting exercise. There’s even [evidence](https://academic.oup.com/jmt/article-abstract/45/2/147/896180?redirectedFrom=fulltext) to show that singing and tapping along to the beat can help reduce tiredness and increase energy. ## Boost Energy During the Afternoon Slump and Beyond The afternoon slump is a natural part of your circadian rhythm, but there are things you can do to make it easier. First up, use the [RISE app](https://www.risescience.com/.md) to find out your sleep need, lower your sleep debt, and sync up with your circadian rhythm. This will give you more energy during the afternoon, and throughout the rest of the day. Next, work with your afternoon slump, not against it. Check RISE for the timing of your energy dip and schedule easier tasks for this time. You can also take a nap, get some natural light, and get some exercise to boost your afternoon energy levels. ## FAQs ### Why do I get an afternoon slump? The afternoon slump is part of your circadian rhythm, or your internal body clock. The timing differs from person to person and may change for you from day to day, but you get an energy peak in the morning and early evening, and a natural dip in energy in the afternoon. ### How do I stop a slump in the afternoon? You can boost your overall energy, including in the afternoon, by keeping your sleep debt low and staying in sync with your circadian rhythm. To get through your afternoon slump, schedule easier tasks for this time, take a nap, get some exercise, or get outside for some natural light. ### Why am I tired at 3pm? The most likely reason you’re tired at 3 p.m. is because of your circadian rhythm, or your body’s internal clock. Your energy levels are naturally higher in the morning and early evening, and lower in the afternoon. You may also be tired at 3 p.m. if your sleep debt is high or if you’re out of sync with your circadian rhythm. ### Afternoon slump without caffeine Get more energy during the afternoon slump without caffeine by taking a nap, getting some exercise or natural light, eating a healthy snack, drinking a glass of water, socializing, or listening to your favorite music. ### Foods to avoid afternoon slump Avoid sugary foods and simple carbohydrates during the afternoon slump, as these foods can cause a sugar rush and then a sugar crash, leaving you more tired than before. You should also avoid caffeine during the afternoon slump as consuming it this late in the day can keep you up at night. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Become a Morning Person? 20 Steps for Night Owls published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-become-a-morning-person domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Become a Morning Person? 20 Steps for Night Owls Updated 2023-07-31 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Become a Morning Person and Love It * Gradually shift your sleep-wake times by 15 to 30 minutes every few days. Once you’re getting up at the time you’d like to, stick to this schedule. * Make it easier to shift your sleep times by getting out in sunlight first thing each morning, avoiding light in the evenings, and having a morning routine you look forward to. * The [RISE app](https://app.adjust.com/oha9msp) can suggest the best bedtime for you based on how much sleep you need and when you want to get up. It can also remind you when to do 20+ good sleep habits to make it easier to fall asleep on time. There are two types of people in the world: those who love mornings and those who absolutely hate them. If you’re in the second camp, you might sleep in hours later than the rest of the world, or force yourself out of bed only to feel groggy and irritable all morning (or all day) long. While it’s natural to be a night owl and there’s nothing wrong with it, your job, kids, or lifestyle might require you to be a morning person. Luckily, you can make the change. Below, we’ll dive into the science-backed steps you can take to become a morning person. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you start and stick to an earlier schedule. ## Advice From a Sleep Doctor “If you’re a night owl wanting to become a morning person, your new best friend is light," says Dr. Chester Wu. Get out in sunlight as soon as possible each morning, spend more time in daylight during the day, and avoid light in the evenings. This will help to shift your body clock, and therefore sleep schedule, earlier.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How to become a morning person?](#morning) [Why are some people not morning people?](#people) [Can a night owl become a morning person?](#night) [What are the benefits of becoming a morning person?](#benefits) [Is it better to be a morning person?](#better) [How long does it take to become a morning person?](#long) ‍ ## How to Become a Morning Person? To become a morning person, you need to shift your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) (or biological clock) earlier. You can do this by gradually shifting your sleep-wake times, getting light early, avoiding evening light, and shifting your meal times. Here are the exact steps to follow to become an early bird: ### 1\. Set New Realistic Bedtime and Wake Time Goals Before you start trying to wake up early, it’s important to know what you’re aiming for. Think about what time you’d like to wake up each day and when you need to go to bed to get enough sleep. Here, you need to know your sleep need. Your sleep need is the genetically determined amount of [sleep you need each night](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). When you don’t meet your sleep need, you’ll start building up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md), which will leave you low on energy, make you feel even groggier each morning, and start impacting your health, mood, and productivity. In fact, high sleep debt may be the reason you don’t love mornings in the first place. RISE can work out how much sleep you need each night. You can then count back from your goal wake-up time. Next, add 30 minutes to an hour to give yourself enough time to fall asleep, wake up during the night (some amount of time awake at night is normal), and still meet your sleep need. For example, if you want to start waking up at 7 A.M. and you need eight hours of sleep, you’d count back to 11 P.M. Add on 30 minutes to fall asleep and account for any nighttime awakenings, and you’d want to be going to bed at 10:30 P.M. We dive more into the [best time to go to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. **Our sleep need findings:** Everyone has a different sleep need, and the range is huge. We looked at 1.95 million RISE users aged 24 and up and found sleep needs ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more each night. ![We looked at 1.95 million RISE users aged 24 and up and found sleep needs ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more each night.](/assets/670f11ebfc9d7daa6b85afd8_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ### 2\. Gradually Shift Your Sleep-Wake Times Once you’ve got your new bedtime and wake-time goals, it’s time to start moving toward them. But don’t make the jump in one go, especially if you’re trying to wake up hours earlier than you do now. Shift your sleep-wake times by 15 to 30 minutes every few days. If you’re trying to make a big change, it may take a few days or weeks to get there. But slowly shifting your [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) will give you the best chance of adjusting and sticking to the earlier times. **Expert tip:** As well as your sleep-wake times, shift your meal, exercise, and light exposure times by the same amount. This will help your circadian rhythm adjust faster. More on this soon. ### 3\. Use RISE’s Smart Schedule Feature Want a science-backed bedtime? RISE can work out the best bedtime for you. The app takes into account your sleep need, how much sleep debt you have, and when you want to wake up. It then works out when you should be going to bed. This time will gradually shift earlier to train your body to sleep earlier. ![RISE app screenshot showing your ideal bedtime](/assets/6711b30b16399f1b1d5c6c70_648644f42b03814fb6829d79_CnqpndYnKazF4Eufju96Z7a1iofmtaFmqoEig3z4I5siRnR-4WJqK2ptVuDlBMVeoPuQTQ-vT9AuU1dPlro9u7fQN_jLFbZRhzVaZL0zhfxZJ3hDsO2bpS0Q5exgA5.png) The [RISE app](https://app.adjust.com/oha9msp) can tell your ideal bedtime each night. ### 4\. Don’t Hit the Snooze Button We know night owls might be used to sleeping in, but do your best to avoid hitting snooze. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting the snooze button prolongs sleep inertia compared to using a single alarm. [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) is the groggy feeling you get right after waking up. It’s natural, but you’ll feel it a lot more when you’ve snoozed, making mornings harder than they need to be. Snoozing [fragments your sleep](https://pubmed.ncbi.nlm.nih.gov/12003157/), so you won’t be getting the unbroken sleep you need to boost your energy levels. So avoid snoozing your [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) both when you’re slowly shifting your sleep schedule and when you’ve reached your wake-time goal and are getting up consistently at this time. **Bonus tip:** Find a gentle alarm that doesn’t shock you awake. Jarring alarms can trigger a surge in adrenaline, so you start your day in a stressed state. They can also negatively impact your [heart health](https://pubmed.ncbi.nlm.nih.gov/15732320/) over time. RISE offers melodic sounds, your choice of music, or gentle watch or phone vibrations to slowly wake you up. When you turn off the alarm, RISE takes you straight to your favorite app for 15 minutes of phone time to make sure you don’t drift back off to sleep. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 5\. Keep a Consistent Sleep Schedule (When You Reach Your Wake-Time Goal) Once you’re waking up at the time you want to, it’s time to stick to it. Keep a consistent sleep pattern throughout the week. And yes, that includes weekends. This will help to keep your circadian rhythm in check. You don’t want to undo all of your hard work with an epic Sunday morning lay-in. This can make it hard to fall asleep on time that evening, and make it harder to get up early on Monday. When your sleep schedule is all over the place you’ll have [social jet lag](https://www.risescience.com/blog/social-jetlag.md), which can contribute to low energy levels. On the other hand, a consistent sleep schedule can help you feel more energy in the mornings. One [study](https://academic.oup.com/sleep/article/19/5/432/2749859) found those with a regular sleep pattern felt more alert than those without a regular sleep pattern, even when both groups got enough sleep. **Expert tip:** RISE users with a consistent sleep schedule have lower sleep debt than those with a more inconsistent sleep schedule. So keeping your routine will help you stick to being an early bird and it can boost your energy, health, and mental performance by helping you keep your sleep debt low. ### 6\. Get Out in Light As Soon As Possible Each Morning Light is a key signal to your circadian rhythm. When you get light early in the morning, you can shift your circadian rhythm forward, which shifts your natural sleep-wake times earlier. Morning light [resets your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) for the day, helping you feel sleepier at bedtime. Aim to get out in natural light for at least 10 minutes first thing each morning. If it’s overcast or you’re sitting by a window, get light for 15 to 20 minutes. ### 7\. Try Light Therapy Dark outside when you wake up? Try using a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/). Place the lamp about 16 to 24 inches from your face and spend 30 minutes in front of it. You can do this while having your morning cup of coffee or getting ready. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671327/) found 30 minutes of light therapy can improve sleep, anxiety, and depression in shift workers. ### 8\. Get Light Exposure During the Day It’s not just mornings when you need light. Spend as much time in sunlight as you can during the day. That could mean working by a window, going for a walk on your lunch break, or swapping your gym session for an outdoor run. **Our key advice:** The more light you get during the day, the less sensitive you’ll be to it in the evenings. So prioritize getting out in sunlight to have an easier time falling asleep early. ### 9\. Avoid Light in the Evenings Evening light can suppress the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) and push back your circadian rhythm. This can make it harder to fall asleep and wake up on your earlier schedule. To stop this from happening, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90?th=1) about 90 minutes before bed. Switch from bright overhead lighting to soft lamps. Getting your light timing right can make a huge difference. One [study](https://pubmed.ncbi.nlm.nih.gov/2267478/) looked at participants with delayed sleep phase syndrome, which is when your sleep cycle is abnormally delayed compared to the light-dark cycle. They got two hours of bright light exposure in the mornings and limited light in the evenings, and this helped to bring their circadian rhythms forward. The result? They fell asleep and woke up earlier. To take the guesswork out of light timings, RISE can tell you when to get and avoid light each day. ![RISE app screenshot showing when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to get and avoid light each day. *RISE users on iOS 1.202 and above can* [*set up their get bright light reminder*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 10\. Have a Morning Routine to Look Forward to As a night owl, you might be used to hating mornings. But try to switch that around. Look at that extra time you have in the mornings as something enjoyable and plan a [morning routine](https://www.risescience.com/blog/morning-routine-app.md) you want to get out of bed for. Consider: * Going for a morning walk with your favorite podcast and a coffee * Going for a run or working out in the garden * Listening to your favorite music ([research](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) shows excitative music — especially when it’s music you like — can help you shake off sleep inertia) * Making time for breakfast (bonus points if it’s got complex carbs — a [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found a breakfast rich in carbs that are digested and absorbed slowly was linked to more morning alertness. Try oatmeal, whole grain bread, and fruits and veggies.) If possible, give yourself about 90 minutes in the morning before you need to be on. This will give you enough time to wake up slowly, shake off sleep inertia, and start feeling more energetic. Night owls may need longer to shake off sleep inertia than morning people, so don’t feel guilty about taking it easy first thing in the morning. ### 11\. Do Challenging Tasks Earlier in the Day Try scheduling your most challenging tasks for earlier in the day. This might feel counterintuitive as a night owl, but to become a morning person you need to start acting like one. By doing difficult tasks that require energy and concentration in the mornings, you’ll be training your body and brain to adapt to the new early bird schedule. Do difficult tasks during your first peak in energy, which may come in the late morning. This can include writing a report, doing a sales call, or delivering a presentation. Save easier takes for your natural [afternoon dip in energy](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). This can include tasks like emails, admin, or household chores, if you work from home. To schedule your day, check RISE for when these peaks and dips in energy will be. This is one of the most popular features among users. ![RISE app screenshot showing your energy peak and dips](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict when your energy will rise and fall each day. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* ### 12\. Exercise Early (and Not Within an Hour of Bedtime) Exercise is great for your sleep at any time, but it can be an especially useful tool when you’re trying to become an early riser. Working out can help you fall asleep faster, [wake up less often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and [research](https://www.sciencedirect.com/science/article/abs/pii/S0306452207012407) suggests high-intensity exercise during the day may make you feel more sleepy at night. And the better your sleep, the easier it will be to wake up early the next day. Exercise can help you [wake up faster](https://www.risescience.com/blog/how-to-wake-up.md) once you’re out of bed, too. A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help shake off sleep inertia. A high-intensity morning workout is best, but low-intensity exercise can also make a difference. And [research from 2022](https://www.nature.com/articles/s41467-022-34503-2) found physical activity during the day can help you feel more alert the next morning. Exercise can even help when you’re first making the shift to becoming an early bird. A [2019 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943) looked at how the timing of exercise changed the timing of participants’ circadian rhythms. Participants did one hour of moderate exercise at one of eight different times. The results showed those who exercised at 7 A.M. and between 1 P.M. and 4 P.M. saw the biggest shift in their circadian rhythms moving earlier. Can't work out during those times? Workout at a different time. Exercise is still important, no matter what time of day you do it. Just be sure to avoid intense workouts within an hour of bedtime as this can keep you awake. We dive into the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. ### 13\. Avoid Caffeine About 12 Hours Before Bed As a night owl, you might be used to relying on coffee to get you going each morning, but be careful you’re not consuming it too close to bedtime. Try cutting yourself off about 12 hours before bed, and shifting this time earlier as you start going to sleep earlier. We’ve covered [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. And you can get a helpful nudge from RISE with the exact time you should have your final coffee each day. ![RISE app screenshot showing when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to stop drinking caffeine each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ### 14\. Avoid Meals Two to Three Hours Before Bed Late meals can keep you awake with digestive issues like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) or bloating. But that’s not the only reason we recommend having an earlier dinner. Food intake is another signal to your circadian rhythm. Late meals can push back the timing of your body clock, which is the opposite of what you’re going for. Aim to be done with [dinner two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). And to become an earlier sleeper, remember to shift your meal times earlier when you shift your sleep-wake times. ### 15\. Avoid Alcohol Three to Four Hours Before Bed There’s one more thing you need to get the timing right with: alcohol. An alcoholic drink can make you feel sleepy, but don’t let that fool you. It’s not a good way to [sleep early](https://www.risescience.com/blog/how-to-sleep-early.md). Alcohol fragments your sleep, meaning you may wake up more often during the night. This can lead to sleep debt, which will make getting out of bed feel harder. [Avoid alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) to give your body enough time to get it out of your system before you go to sleep. ### 16\. Avoid Naps (Or Keep Them Short and Early in the Day) Getting up early might leave you craving a midday nap, but try to resist. If you’re trying to fall asleep earlier than usual, you don’t want to nap during the day and not feel sleepy at bedtime. When you’ve successfully shifted your sleep schedule earlier, you can nap, but make sure you keep them short. [The good news is research](https://pubmed.ncbi.nlm.nih.gov/16796222/) shows a 10-minute nap is enough to boost energy levels and mental performance. Be sure not to nap too close to bedtime, which, again, could leave you not feeling sleepy enough at night. Try napping during your afternoon dip in energy as you won’t be at your best during this time anyway. ### 17\. Have a Relaxing Bedtime Routine About an hour or so before the time you want to go to bed, start your bedtime routine. Try doing relaxing activities that help you wind down and promote sleepiness. Having a bedtime routine can also help you stay on schedule. It’s easy to go past bedtime watching TV and not even realize the time. Having a routine will get you used to, and help you stick with, the earlier bedtime. Your bedtime routine could include: * **Reading:** A [2021 study](https://link.springer.com/article/10.1186/s13063-021-05831-3) found reading a book in bed can improve sleep quality, compared to reading out of bed. (Although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X).) * **Taking a warm shower or bath:** This helps your core body temperature drop, which is needed for sleep. [Research from 2019](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) found a 10-minute shower or bath one to two hours before bed can help you fall asleep faster. And a[2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found a warm foot bath is enough to decrease your core body temperature. * **Doing some breathing exercises:** This is particularly helpful if you’re getting [anxious](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) about not being able to fall asleep early. A[2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing can help you fall asleep faster. And [research from 2023](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (which was co-authored by one of our sleep advisors [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University) found psychological sighing can lower stress levels. Learn how to do these[breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here, or RISE can walk you through some with our in-app audio guides. ### 18\. Be Careful of Screens Before Bed Be careful with late-night [screen time](https://www.risescience.com/blog/screens-before-bed.md). Light from your phone or TV can keep you awake, but more importantly, you can also wake yourself up with stimulating or stressful content or blow past bedtime if you get sucked into Netflix or social media. While a screen-free evening can be part of your bedtime routine, you may not have to avoid screens altogether if you don’t want to. [Research from 2022](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found media use in the hour before bed was associated with an earlier bedtime. Even better? If this media use was done in bed and didn’t involve multitasking (i.e. no scrolling through TikTok while watching TV), it was linked to a longer sleep duration, too. However, a [2020 study](https://pubmed.ncbi.nlm.nih.gov/32197951/) found longer exposure to screen light in the evening was linked to more sleep inertia the next morning. So if morning grogginess is something you really struggle with, consider shutting off the screens an hour or two before bed. ### 19\. Use a Melatonin Supplement (if Needed) Melatonin supplements can help you feel sleepy when you usually wouldn’t and change the timing of your circadian rhythm. We don’t recommend taking them every night, but they can be useful when you’re first making the shift to becoming a morning person. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3841985/) found 0.5 milligrams of melatonin taken about five hours before your usual bedtime can help you shift your sleep schedule earlier. Learn [how much melatonin you should take](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. Tried this before and didn’t get the results you wanted? We’ve covered [why melatonin doesn’t work for you](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) here. ### 20\. Keep an Eye on Your Sleep Debt Night owls often have more sleep debt than early birds. You might be staying up late into the night, but then have to wake up early for work or personal commitments. Or on your journey to becoming a morning person, you might build up sleep debt if you struggle to fall asleep early enough to get enough sleep. Sleep debt is an important metric to keep an eye on, though. The [more sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) you have, the more sleep inertia you’re going to feel each morning. This will make mornings feel harder, and it may even make it feel impossible to become a morning person. The more sleep debt you have, the worse your mood, motivation, and focus are going to be — all of which can lead to harder mornings. On the flip side, you might find lowering your sleep debt suddenly makes early mornings not only bearable, but enjoyable. RISE calculates your sleep debt over the last 14 nights and automatically keeps track of it each day. If possible, aim to keep your sleep debt below five hours to boost your morning mood, energy, and performance. You can lower your sleep debt by out-sleeping your sleep need. Do this by: * Heading to bed a little earlier * Sleeping in an hour or so later * Taking short well-timed naps ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ‍ ## Why Are Some People Not Morning People? The reason some people are not morning people is because of [chronotypes](https://www.risescience.com/blog/what-is-my-chronotype.md). Your chronotype is your natural tendency to wake up and go to sleep earlier or later. Some people are early birds, some night owls, but most are somewhere in between the two extremes. While we usually think of the two opposing camps — early birds vs. night owls — chronotypes are measured on a [continuous scale](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084759/). And [research](https://www.tandfonline.com/doi/abs/10.3109/07420528.2012.719971) suggests about 40% of us are either an early bird or night owl, but 60% are in between. Your chronotype is largely determined by genetics, but [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479630/) shows it can also change as you age. Adolescents tend to sleep and wake up later, while we naturally become more of a morning lark with age. So if you go to bed late and struggle to get up early in the morning, you may just be naturally wired this way. If you’re a night owl who wants to be a morning person, it is possible to shift the timing of your sleep-wake cycle. It may just be an active ongoing process you need to work on. If you let your good habits slip, you might find yourself drifting back into your night owl ways. To help, use RISE as your [morning person app](https://www.risescience.com/blog/app-sleep-science-become-morning-person.md). RISE can remind you when to do 20+ [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits each day. These are the habits that help you fall asleep, stay asleep, and get better sleep each night. They include many of the tips in this article, like getting the timing of your light exposure, exercise, meals, and caffeine right. These behaviors can help you shift your sleep schedule earlier and keep it there. You can probably make a good guess at whether you’re a morning person or not, but to help, we’ve covered more on [how to find your chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) here. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to do 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Can a Night Owl Become a Morning Person? Yes, a night owl can become a morning person. While being a night owl is your natural [chronotype](https://www.risescience.com/blog/chronotype.md) (your tendency to sleep and wake up later), you can shift the timing of your circadian rhythm earlier, which will help you go to sleep and wake up earlier. There is scientific research backing up this idea. One [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) looked at how participants reacted when they went camping for a week. When they were only exposed to natural light, their body clocks adjusted to match the light-dark cycle. And the night owls in the group showed the biggest changes. Their circadian rhythms shifted earlier to look more like those of morning people. ‍ ## What Are the Benefits of Becoming a Morning Person? The benefits of becoming a morning person may include better mental and physical performance and health. But more research needs to be done. A [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A8/7181659), another one from our sleep advisor Jamie Zeitzer, found that going to sleep early — even if you’re a night owl — decreases your likelihood of mental and physical health disorders. “It’s not clear why night owls going to sleep early had less likelihood of health issues. It could be that going to sleep late is linked to an unhealthy lifestyle, like being more stressed or having less stable work,” said ​​Dr. Zeitzer. “It may also be that you get more natural light by sleeping early. This could strengthen their circadian rhythms, which promotes better health.” A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31202686/) looked at night owls who shifted their circadian rhythms about two hours earlier, without sacrificing sleep duration. Once they’d made the shift, their cognitive and physical performance, stress levels, and self-reported depression all improved. Other studies link being a night owl to [anxiety](https://onlinelibrary.wiley.com/doi/abs/10.1002/da.22422), depression, and [weight gain](https://www.tandfonline.com/doi/full/10.3109/07420528.2013.782311). However, more research needs to be done to confirm whether being a morning person is really best. Night owls may be more at risk of health issues because they have more sleep debt or social jetlag, which they get from an irregular sleep schedule and [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) at the weekend. ‍ ## Is it Better to Be a Morning Person? It’s not better to be a morning person or night owl. It may be that the best thing you can do is honor your sleep chronotype and go to bed and wake up when your body naturally wants to. Morning people are typically held in high regard, and night owls are seen as lazy or unproductive. But if you keep your sleep debt low, you can live a healthy, happy, and [productive](https://www.risescience.com/blog/how-to-be-more-productive.md) life, just on a later schedule than the rest of the world. In fact, it may even be better for you to honor your chronotype. When you work with, not against, your chronotype, you can be in better sync with your circadian rhythm. And [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) shows being out of sync with your circadian rhythm can lead to physical and mental health issues like cardiovascular disease, [obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md), depression, and cancer. A [2023 study](https://www.mdpi.com/1422-0067/24/4/3392) also found a disrupted circadian rhythm from ill-timed light and food intake can mess with your hormones and metabolism. So if your job and lifestyle allow you to be a night owl, our advice is to keep an eye on your sleep debt to be your best (night owl) self. But if you need to be a morning person for work, kids, or just because you want to, follow the advice in this article to make it happen. Just know you’re not lazy or broken for not loving mornings. One caveat to all this is that new research, like the 2023 study we mentioned above, is finding there may be health benefits to going to sleep early, even for night owls. While researchers aren’t yet sure why this might be, their findings show going to bed by 1 A.M. may not come with the same health risks as a later bedtime. ‍ ## How Long Does it Take to Become a Morning Person? It can take a few days or weeks for your body to adjust and for you to become a morning person. But there’s no set amount of time. It all depends on your own biology, how consistent you are, and how much you’re trying to shift your sleep-wake times by. For example, if you currently wake up at 10 A.M., it will take a lot less time to shift that to 9 A.M. than 6 A.M. Your body adjusts more quickly to delays in your circadian rhythm than advances, so becoming a morning person can be a long process — but it’s doable! ## You Can Learn to Love Mornings If you’re a night owl, it is possible to not only start waking up early, but actually enjoy those early mornings. Start by setting a bedtime and wake-time goal that helps you keep your sleep debt low. Then make gradual changes to your sleep schedule, and make sure you’re getting light first thing and avoiding it in the evenings. The [RISE app](https://app.adjust.com/oha9msp) can help by working out how much sleep you need, how much sleep debt you have, and reminding you when to do 20+ sleep hygiene habits that can help you fall asleep on time. 83% of RISE users feel like they have more energy in three days, so you could be loving mornings in no time. ## FAQs ### How to become a morning person? Become a morning person by gradually shifting your sleep-wake times by 15 to 30 minutes every few days. Get light first thing in the morning, avoid light in the evenings, and avoid caffeine, meals, and intense exercise too close to bedtime. ### How to become a morning person and love it? Become a morning person and love it by gradually shifting your sleep-wake times by 15 to 30 minutes every few days. Get light first thing in the morning, avoid light in the evenings, and avoid caffeine, meals, and intense exercise too close to bedtime. Having a morning routine you look forward to and getting enough sleep can help you love mornings more. ### Why is it so hard for me to be a morning person? If it's hard for you to be a morning person, you probably have a late chronotype, meaning your body naturally wants to go to sleep and wake up later. Mornings may also be hard if you're not getting enough sleep each night. ### Is it possible to become a morning person? Even if you're naturally a night owl, you can become more of a morning person by slowly shifting your sleep-wake times, getting light exposure at the right times, and maintaining good sleep hygiene to help you fall asleep earlier. ### Is it normal to not be a morning person? Not everyone is biologically inclined to perform at their best in the morning. Night owls, in particular, tend to thrive later in the day. Waking up early may be counterproductive for you if your body is biologically wired for a late sleep schedule. It’s thought 15% to 30% of people are night owls. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: How To Deal With Mental Exhaustion: 12 Science-backed Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Deal With Mental Exhaustion: 12 Science-backed Tips Published 2023-04-14 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping at desk due to mental exhaustion](/assets/6438aa89525c336240b5e061_how-to-deal-with-mental-exhaustion-n.avif) Mental exhaustion goes beyond feeling tired. Sure, your eyes are drooping and your body feels heavy. But when you’re mentally spent, it can feel like your brain is moving through sludge. The easiest of tasks become epic challenges and no matter how many cups of coffee you consume you still find it hard to find the motivation to tackle your to-do list, meet with friends, or hit the gym. In times like these, it can feel like there’s no end in sight, especially if the things causing mental exhaustion — think a stressful project at work, preparing for a medical board, or caring for a sick parent — are ongoing. But, there are changes you can make to help you battle mental exhaustion and prevent it from happening again in the future. Below, we’ll dive into what mental exhaustion is, the common causes, and how you can overcome it to get more energy. **Heads-up:** Mental exhaustion is a real symptom that’s defined in scientific research. But the phrase is often used more generally as a catch-all for any kind of mental slowness, brain fog, fatigue, lack of motivation, or subpar mental performance. So, while we dive into the science of mental exhaustion, we also offer advice on solving all of the symptoms that often come hand in hand with it. ‍ [What is mental exhaustion?](#mental) [What are the symptoms of mental exhaustion?](#symptoms) [What are the causes of mental exhaustion?](#causes) [How to overcome mental exhaustion?](#overcome) [How to prevent mental exhaustion?](#prevent) ## Advice From a Sleep Doctor “We know sleep loss can make us feel physically exhausted, but it can contribute to mental exhaustion, too. Focus on getting enough sleep each night to keep your mind working at its best,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## What is Mental Exhaustion? Mental exhaustion, or [mental fatigue](https://bmcneurosci.biomedcentral.com/articles/10.1186/s12868-020-00569-1), is when you feel mentally tired and drained. Just like when your body becomes exhausted if you overwork it without rest, this can happen to your brain, too. Mental fatigue might hit after periods of stress or mentally taxing work, like when you’ve been working long hours, caring for a sick loved one, making big decisions, or have been in constant fight-or-flight mode during the pandemic. It doesn’t just leave you feeling tired, though. Your [mental performance](https://www.degruyter.com/document/doi/10.1515/revneuro-2014-0028/html) takes a hit. You might struggle to pay attention to tasks you’re working on, get motivated to do activities you usually enjoy, or be [productive](https://www.risescience.com/blog/how-to-be-more-productive.md) at all. You might also feel irritable, overwhelmed, or have trouble sleeping at night — despite the aforementioned tiredness. And while sleep is a huge part of it, mental fatigue is more than just sleepiness. When you’re sleepy, you get the overwhelming urge to go to sleep. Sleepiness builds up throughout the day (as a chemical called adenosine builds up in your brain) and decreases when you get some shut-eye. When you’re tired, on the other hand, you feel mentally and physically fatigued. Your performance takes a hit, and this fatigue might not be improved with just one good night’s sleep (although that will help). Both [sleepiness and fatigue](https://psycnet.apa.org/record/2010-06007-002) can work together to lower your cognitive functioning, leaving you feeling mentally exhausted. Mental fatigue can become a vicious circle, too. Many of the actions you can take to feel better (think reaching out to loved ones, exercising, or getting more sleep) feel harder to do when your brain has been overworked. ‍ ## What Are the Symptoms of Mental Exhaustion? Mental exhaustion is going to feel different for everyone. But here are some of the common symptoms of mental fatigue to look out for. Mental and emotional symptoms: * Difficulty concentrating * Losing interest in work or hobbies * Irritability * Low mood * Anxiety * Depression * Feeling overwhelmed * Feelings of [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Feelings of [burnout](https://www.risescience.com/blog/how-to-prevent-burnout.md) Physical symptoms: * Fatigue * Struggling to sleep * Headaches or muscle pain * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Changes in appetite * Getting ill regularly * Slowed reactions Behavioral symptoms: * [Procrastinating](https://www.risescience.com/blog/how-to-stop-procrastinating.md) * Trouble completing tasks * Wanting to isolate yourself from friends and family * Self-medicating with alcohol, drugs, or [sleep aids](https://www.risescience.com/blog/sleep-aids.md) * A decline in work performance ‍ ## What Are the Causes of Mental Exhaustion? Many things can trigger mental exhaustion, including doing mentally demanding tasks or living with long-term stress. You might get this from: * Demanding work projects or long hours * Demanding study * Caring for a sick relative or young child * Stressful situations, like getting divorced, moving house, or getting laid off * Living with a chronic illness like diabetes or fibromyalgia * Mental health struggles like anxiety and depression * Lack of exercise * Lack of sleep and disturbed sleep * Or juggling a combination of the above What’s behind this mental exhaustion exactly? A [2022 study](https://www.cell.com/current-biology/fulltext/S0960-9822(22)01111-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982222011113%3Fshowall%3Dtrue) suggests that hard mental work can lead to a build-up of the neurotransmitter glutamate in your brain. The high concentration of glutamate then affects your decision-making skills, self-control, and ability to do hard tasks or perform your best mentally. Sleep may therefore be more important than ever as it can help flush out waste materials from the brain. But not all experts agree with this theory, and more research needs to be done. More [2022 research](https://www.nature.com/articles/d41586-022-02161-5) suggests mentally demanding work can cause changes in your brain metabolism, which can leave you feeling mentally fatigued. And some [research](https://bmcneurosci.biomedcentral.com/articles/10.1186/s12868-020-00569-1) states too much cognitive activity and stimulation can leave you feeling mentally exhausted. Other[research](https://www.sciencedirect.com/science/article/abs/pii/S0022399903006111) suggests mental fatigue is linked to disturbed sleep, high work demands, [being female](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md), being older, and being a supervisor. But, interestingly, shift work and long work hours may not be linked to mental fatigue, but disturbed sleep is a key culprit. In this study, disturbed sleep included: * Difficulties falling asleep * Waking up often during the night * Waking up too early in the morning * Trouble getting up in the morning * Nightmares * Heavy [snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) Finally, a [2020 study](https://www.sciencedirect.com/science/article/abs/pii/S019188692030235X) looked at students and found sleep problems were linked to a close cousin of mental exhaustion, emotional exhaustion. It concluded: “These findings provide evidence that sleep problems are involved in the development of emotional exhaustion over time.” ‍ ## How to Overcome Mental Exhaustion? Now you know what might be causing your mental exhaustion, it’s time to do something about it. Here are 12 science-backed tips to help you tackle mental fatigue. ### 1\. Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. ‍[Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. It’s compared to your sleep need, which is the genetically determined amount of sleep you need each night. When you’ve got sleep debt, you’ll feel physical exhaustion, of course. But your so-called executive functions will also take a hit. This includes mental abilities like goal maintenance, set shifting (being able to move back and forwards between different tasks), and mental flexibility (being able to respond to new and changing events). It doesn’t take long to show signs of mental fatigue from sleep loss. [Research](https://onlinelibrary.wiley.com/doi/abs/10.1002/acp.3463) shows cognitive performance declines after just one night without sleep. Self-regulation (how you regulate your emotions and behavior) and self-monitoring (being aware of how your behavior impacts those around you) also take a huge hit when you’re sleep deprived. You don’t have to miss a whole night of sleep to be affected, though. One [study](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) found two consecutive nights of less than six hours sleep was linked to decreases in performance that can last for six days. [Sleep deprivation](https://www.sciencedirect.com/science/article/abs/pii/S1389945707002560) is also linked to lower EQ (emotional intelligence), sense of independence, empathy, positive thinking, and stress management skills. And research shows sleep problems are linked to an increased risk of burnout, but a [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.12869) on firefighters shows sleeping during overnight shifts can improve this. [Research](https://www.ingentaconnect.com/content/asma/asem/2009/00000080/00000002/art00002) also suggests some of us are more vulnerable to a loss of executive function after sleep loss, but it’s going to affect us all. However, more research needs to be done in this area. One [study](https://academic.oup.com/sleep/article/33/1/47/2454535) suggests non-executive functions take a hit, while executive functions may not. We recommend keeping your sleep debt below five hours to perform at your best. If you find you’ve got high sleep debt, you can pay it down by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm, or body clock (more on that soon). * **Improving your sleep hygiene:** Focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits that can cut down the time it takes you to fall asleep and reduce how often you wake up during the night, meaning you get more sleep overall. More on what to do soon. The RISE app can work out your sleep need and how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 2\. Improve Your Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of daily habits you can do to help you fall and stay asleep at night, and get the most restful healthy sleep possible. Good sleep hygiene can help when battling mental exhaustion in a few ways. Firstly, good sleep hygiene will help you fall and stay asleep, making it easier to lower your sleep debt and keep it low. Next, it’ll help you get the most restful night’s sleep possible. [Research](https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1348/135910703762879237) suggests that the worse you think your sleep quality is, the more fatigue you’re going to feel. Finally, good sleep hygiene will help you fall asleep quickly and wake up less often. This can improve your [sleep continuity](https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1005-9_843), which includes both falling asleep and staying asleep throughout the night. Better sleep continuity is linked to better mental performance. One [study](https://psycnet.apa.org/record/2014-38247-019) found higher sleep continuity was linked to better cognitive performance across all age groups. For younger people, higher sleep continuity was linked to better working memory and inhibitory control (your ability to control your attention and behavior). For older people, higher sleep continuity was linked to better inhibitory control, memory recall, and verbal fluency. Here’s how to improve your sleep hygiene: * **Get bright light first thing:** Light in the morning resets your circadian rhythm, making sure you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light is great in the mornings, but not so great at night as it suppresses the sleep hormone melatonin. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for when to avoid each one daily. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To make good sleep hygiene easier, RISE can guide you through 20+ healthy sleep habits each day and tell you the ideal time to do them to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 3\. Get in Sync with Your Circadian Rhythm Your circadian rhythm is your body’s roughly 24-hour internal biological clock. It dictates your sleep-wake cycle, body temperature fluctuations, and hormone production, amongst other things. When you’re out of sync with it, you might find it harder to fall asleep at bedtime, have lower energy levels, and have an increased risk of physical and mental health conditions. Plus, being out of sync can negatively impact your [sustained attention](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/), information processing, and visual-motor performance, such as hand-eye coordination. Here’s how to get in sync: * **Keep a consistent sleep schedule:** Aim to go to sleep and get up at the same times each day, even on your days off. * **Eat meals at roughly the same times and during the day:** And avoid [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) as this can keep you up. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Go to bed during this window for the best chance of falling and staying asleep. The RISE app predicts your circadian rhythm each day and shows you when your body naturally wants to wake up, wind down for bed, and go to sleep, so you can sync up your daily life with these times. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 4\. Pay Attention to Your Energy Peaks and Dips ![RISE app screenshot showing your energy peaks and dips](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your daily peaks and dips in energy. As part of your circadian rhythm, you’ll have predictable peaks and dips in your energy levels throughout the day. You’ll get a peak in energy in the morning and one in the late afternoon or early evening. And you’ll get a dip in energy in the early afternoon (yes, that dreaded [afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md)) and then a dip as bedtime approaches. The lower your sleep debt, the better the peaks and dips are going to feel. But you can also use them to your advantage when overcoming mental exhaustion. Schedule your most demanding or important tasks for your peaks in energy, and save easier tasks for your dips in energy. Taking breaks during your energy dips (these are the perfect time for a [nap](https://www.risescience.com/blog/are-naps-good-for-you.md)) can also help prevent extended brain activity and job burnout from creeping up as you get some time for rest and self-care in your day. RISE can tell you when your energy peaks and dips will be each day, so you can schedule your to-do list to match. You can learn more about [when you’re most productive](https://www.risescience.com/blog/when-are-you-most-productive.md) here. ### 5\. Exercise We all know exercise is good for our physical health, but it may help combat mental fatigue, too. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0022399903006111) suggests not doing exercise and having a high body mass index (BMI) can both contribute to mental fatigue. And one [study](https://academic.oup.com/biomedgerontology/article/69/9/1170/575304?login=false) found overall high levels of physical activity can help offset some of the negative impacts of sleep loss on executive function. A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S0031938421002778) found even a single bout of exercise can help. In the study, participants spent an hour doing a cognitively demanding task. Then, one group did 30 minutes of moderate aerobic exercise on a bike, another group did 30 minutes of lower body stretching, and a third group watched a sitcom. The results showed the aerobic exercise group showed better recovery for cognitive flexibility, mood, motivation, and self-perceived cognitive capacity. When you’re exercising, just be sure not to do tough workouts too close to bedtime as this can keep you up, which may make your mental fatigue worse. We’ve covered more on the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. RISE can tell you the exact time to avoid workouts each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ### 6\. Reduce Stress Stressful situations can leave you mentally drained, especially if you’re feeling stressed for long periods of time. While it’s easier said than done, and you can’t always control it, aim to keep stress levels as low as possible. This has the added benefit of improving your sleep as it’s much harder to drift off when anxious thoughts are keeping you awake. Here’s what to do: * **Do a calming bedtime routine:** Try reading, listening to music, journaling, or doing yoga before bed to help slow your brain and body down for sleep. * **Make time for enjoyable activities:** Schedule time to see family and friends, [spend time in nature](https://www.tandfonline.com/doi/abs/10.1080/11745398.2019.1655459), or practice a hobby (even when you don’t feel like it). * **Do a brain dump:** Write down everything you’re worrying about or a to-do list for the next day ([research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows this can help you fall asleep faster). RISE’s brain dump feature will remind you of everything you write down the next day. * **Try relaxation techniques:** RISE has audio guides that walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) including progressive muscle relaxation and diaphragmatic breathing. We’ve also covered [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. * **Get medical advice:** If chronic stress is impacting your mental health, reach out to a doctor or therapist for help. RISE’s brain dump feature will remind you of everything you write down the next day. RISE also has audio guides that walk you through relaxation techniques for better sleep including progressive muscle relaxation and diaphragmatic breathing. You can learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ### 7\. Drink Coffee (at the Right Times) ![RISE app screenshot showing when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to have your final coffee each day. Sometimes, you need a short-term fix for mental exhaustion to see you through the day. Coffee can not only tackle physical fatigue, but it might also help when you’ve got a hard task coming up. A [2022 systematic review](https://pubmed.ncbi.nlm.nih.gov/35543922/) found consuming caffeine before doing a mentally demanding task can help with mental fatigue. Just be sure not to rely on caffeine too much. It can linger in your system for up to 12 hours and keep you awake at night — which can add to mental exhaustion the next day. We’ve covered more on [when you should stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. Check RISE for when you should have your final coffee each day based on your circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 8\. Listen to Music While you need to focus on the big things that impact mental exhaustion (like sleep debt), there are some quick fixes that can perk you up when you need to perform. Listening to music is one hack to try. The same [2022 research](https://pubmed.ncbi.nlm.nih.gov/35543922/) above found listening to music is a promising treatment for mental fatigue. And a [2015 study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0136446) asked participants to perform a mentally exhausting task while either listening to relaxing music or no music at all. The group who listened to music had significantly less mental fatigue than those who didn’t. The study concluded: “These results combined to suggest that listening to relaxing music alleviated the mental fatigue associated with performing an enduring cognitive-motor task.” We cover other [sounds that may improve sleep and daily fatigue](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. ### 9\. Try Aromatherapy The idea of a simple smell being able to help when you’re mentally exhausted sounds impossible, but there is some science behind aromatherapy. The [2022 review](https://pubmed.ncbi.nlm.nih.gov/35543922/) we mentioned above found smelling odors during a mentally demanding task can help combat mental fatigue. And [research from 2013](https://www.liebertpub.com/doi/full/10.1089/acm.2012.0089) looked at whether a mixture of peppermint, basil, and helichrysum essential oils could help mental exhaustion. Participants used a personal inhaler with either the essential oil concoction or a placebo of rose water for a week. Those who used the essential oils reported less mental exhaustion. Aromatherapy can also help you feel more alert. Try: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) Ylang ylang and lavender can cause drowsiness, but they can also make you feel more relaxed, which may be useful before bed. More research needs to be done in this field, but it is a relatively cheap and easy treatment option to add to others on this list. We’ve covered more quick fixes to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here and you can learn more about [whether aromatherapy works for sleep](https://www.risescience.com/blog/does-aromatherapy-work-for-sleep.md) here. ### 10\. Socialize with Friends and Family When you’re feeling mentally drained, the lure of a solo evening in front of the TV is strong. You may even feel like you want to isolate yourself from loved ones, or find yourself feeling irritable (and therefore not being the best company). But spending time with others can help in your journey to overcoming mental exhaustion. When you socialize, dopamine and oxytocin are released, helping to boost your mood, lower [cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), and reduce stress. Having a good social support network can help you through stressful times, and even just having a conversation can even help to perk you up when you're feeling sleepy. If you have a partner, investing in your relationship can also help you sleep. [Research](https://journals.sagepub.com/doi/abs/10.1177/135910530100600303?journalCode=hpqa) shows better relationships are linked with better sleep quality — although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Bonus points if you pair your socializing with exercise, doing a relaxing hobby, or getting outside for some natural sunlight during the day. ### 11\. Avoid Alcohol, Smoking, and Sleep Aids ![RISE app screenshot showing when to avoid alcohol](/assets/6716d883f5d77ce74b576e2c_6703f097c20e8857843ae504_627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju.png) The [RISE app](https://www.risescience.com/.md) can tell you when to avoid alcohol each day. It can be easy to turn to self-medicating to get you through periods of mental exhaustion. But many of these behaviors will not only not help, but they can also make things worse as they negatively impact your sleep. Avoid smoking, drinking excessively, and turning to [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) or [cannabis](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) to help you drift off. Avoid alcohol before bed, too. It may make you feel sleepy, but it can fragment your sleep, waking you up in the night. We’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. RISE can tell you the exact time to cut yourself off each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 12\. Reach Out for Help Sometimes you need a helping hand to get you through mental fatigue. Speak to your healthcare provider or a mental health professional if you need professional help, or reach out to a friend or family member for support. Consider making changes to increase your quality of life. This could include hiring more childcare or help if you’re a caregiver, or speaking to your boss about working conditions and taking steps to cut down on work responsibilities or hours to get more work-life balance. We’ve covered [how to recover from burnout](https://www.risescience.com/blog/how-to-recover-from-burnout.md) here. ‍ ## How to Prevent Mental Exhaustion? Once you’re back to feeling yourself, it’s time to make sure mental exhaustion doesn’t creep up on you again. This is easier said than done, of course. But you can prevent mental exhaustion by doing many of the activities that can help you overcome it. Keep these in mind: * Keep your sleep debt low * Stay in sync with your circadian rhythm * Maintain good sleep hygiene * Exercise regularly * Make time to socialize * Keep stressors as low as you can * Take breaks when working on demanding tasks or long hours Keep an eye out for the signs of mental exhaustion and remember these interventions when it starts creeping up. Can good sleep really help prevent mental fatigue? We turned to our sleep advisor and medical reviewer, Dr. Chester Wu, to get a sleep doctor’s opinion. > “We know sleep loss can make us feel physically exhausted, but it can contribute to mental exhaustion, too. Focus on getting enough sleep each night to keep your mind working at its best.” Rise Science Medical Reviewer Dr. Chester Wu ## Get Your Mental Energy Back Mental fatigue can feel hard to fix, especially when it makes many of the activities you can do to overcome it harder, like exercising, socializing, or getting more sleep. But, by focusing on your sleep, you’ll get more energy, an improved mood, and better focus. Quick hacks — like drinking coffee or aromatherapy — can help in the moment, but lowering your sleep debt should be your focus when trying to overcome mental exhaustion. The [RISE app](https://www.risescience.com/.md) can help by working out how much sleep debt you have and keeping track of it as you pay it back. RISE can also predict your circadian rhythm, so you can sync up with it, and guide you through 20+ sleep hygiene habits, to make getting a good night’s sleep easier. The good news is these behaviors can help you deal with mental exhaustion when it strikes, and help keep your overall health and well-being in tip-top shape to prevent it from happening again. ## FAQs ### What are mental exhaustion symptoms? The symptoms of mental exhaustion include fatigue, difficulty concentrating, losing interest in work and hobbies, irritability, low mood, struggling to sleep, digestive issues, anxiety, and depression. ### What causes mental fatigue? Mental fatigue can be caused by prolonged stress, working on demanding tasks without a break, sleep deprivation, lack of exercise, or going through tough times like taking care of a sick relative. ### How do you fix mental exhaustion? Fix mental exhaustion by getting enough sleep, getting in sync with your circadian rhythm, exercising, reducing stress, socializing, and taking breaks. Coffee and aromatherapy can be a short-term fix. ### How long can mental exhaustion last? How long mental exhaustion lasts all depends on what’s causing it. For example, if sleep deprivation is contributing to chronic fatigue, this may improve when you start getting enough sleep. Other times, stressful situations (like demanding work projects or having a baby) will cause mental fatigue until you get help or make lifestyle changes. But getting enough sleep and syncing up with your circadian rhythm can reduce how much mental fatigue you feel. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Fall Asleep in 10 Seconds, or as Fast as Possible published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Fall Asleep in 10, 40, or 60 Seconds, According to Science Published 2024-07-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You can fall asleep faster by relaxing your mind and body before bed. Methods like the military sleep method, 4-7-8 breathing method, and progressive muscle relaxation can help. Keeping a regular sleep schedule and avoiding late caffeine and large meals can also help you feel sleepy and fall asleep quickly at bedtime. * Falling asleep in 10 seconds — or 40 or even 60 seconds — is a sign of sleep deprivation, though. Most people take 10 to 20 minutes to fall asleep. Try not to force sleep as this can backfire and keep you awake for longer. * The RISE app can guide you through relaxation exercises and 20+ good sleep habits that are proven to improve sleep and help you fall asleep faster. Many of us are [sleep deprived](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md), which can lead to: * Low energy * Mood swings and irritability * A higher risk of heart disease, diabetes, and weight gain * Trouble concentrating and staying productive Taking a while to fall asleep may contribute to this. While we can’t promise you’ll be able to fall asleep in seconds, there are science-backed steps you can take to fall asleep faster, helping you get the sleep you need. Below, we’ll go over ways to fall asleep fast and how the RISE app can help you get better sleep night after night. ## Advice From a Sleep Doctor “You can’t really fall asleep in 10 seconds," says Dr. Chester Wu. "But you can fall asleep faster by focusing on calming your body and mind when you get into bed. Breathing and relaxation exercises are useful here.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Sleep Instantly at Night Falling asleep instantly would be useful, but it’s not actually possible. You can’t really fall asleep in 10, 40, or 60 seconds, and if you are, it’s actually a sign of being sleep deprived. In reality, it’s normal to take about [10 to 20 minutes to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md). If it takes you longer than 30 minutes to fall asleep, and this happens at least three times a week for three months, consider speaking to a healthcare provider to discuss insomnia and ways to improve sleep. That said, there are techniques you can do when you get into bed to fall asleep faster. These involve calming down your mind and body to prepare for sleep and distracting yourself from any anxiety you might feel about taking a while to drift off. There are also behaviors you can do during the day to help you fall asleep quickly once bedtime rolls around. Here’s what to do. ### Maintain a Consistent Sleep Schedule Try to keep a regular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), even on weekends. This helps keep your circadian rhythm, or body clock, in check, so you can fall asleep faster at bedtime. Check RISE to see when your body naturally wants to go to sleep and wake up. Try heading to bed during your Melatonin Window, which is when your body’s rate of melatonin production (the sleep hormone) is at its highest. You’ll fall asleep faster if you head to bed at the right time for you. ![RISE app screenshot of your melatonin window reminder](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) Check RISE for your Melatonin Window, which is your ideal bedtime. ### Avoid Late Caffeine, Alcohol, and Large Meals As a general rule of thumb: * Avoid caffeine about 12 hours before bed * Avoid alcohol three to four hours before bed * Avoid large meals two to three hours before bed FYI, having some [alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) may make you feel sleepy and fall asleep faster, but it can disrupt the rest of your night’s sleep. [Low doses](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/) of alcohol can also keep you awake for longer. These tips are part of good sleep hygiene, the set of behaviors proven to help you fall asleep faster and [stay asleep longer](https://www.risescience.com/blog/how-to-fall-back-asleep.md). RISE can tell you the most effective time to do 20+ sleep hygiene habits based on your own circadian rhythm. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can help you improve your sleep hygiene. ### Avoid Screens Before Bed Avoid screens about an hour or so before bed. Studies are mixed on whether this can help you fall asleep faster, but there’s some research showing screens can keep you up. For example, [research from 2022](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/) found smartphone use in bed led to an increase in sleep latency (taking longer to fall asleep). Screens can keep you up due to: * Blue light suppressing your melatonin production * The content you’re watching or what you’re doing on a screen being stimulating * FOMO (fear of missing out) if you’re playing games or chatting with friends * The bingeable nature of Netflix and social media If you want to use screens before bed, try: * Setting a bedtime alarm * Watching relaxing content * Avoiding [multitasking](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) (i.e. don’t watch TV *and* scroll TikTok) **Learn more about how to use** [**screens before bed**](https://www.risescience.com/blog/screens-before-bed.md) **the right way here.** ### Create a Sleep-Friendly Environment To fall asleep faster, make sure your bedroom is: * **Cool:** Aim for 65 to 68 degrees Fahrenheit. Crack a window or turn on a fan or the AC. Consider [wearing socks](https://www.risescience.com/blog/sleeping-with-socks-on.md), which can, counterintuitively, cool down your core body temperature, helping you fall asleep faster. * **Dark:** Use blackout blinds and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Cover up or turn off any electronics that emit light. * **Quiet:** Wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or play [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) to mask loud sounds. RISE has a range of white noise and nature sounds to choose from. ### Have Sex [Sex with a partner](https://www.risescience.com/blog/how-to-increase-sex-drive.md) ending in an orgasm is linked to [falling asleep faster](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.13814). Orgasms from [masturbation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/) could help too. They’ve been associated with falling asleep faster and better sleep quality. As well as having sex, consider other activities you can do as part of a [relaxing routine](https://www.risescience.com/blog/bedtime-routine.md) before bed. That could include taking a warm shower or bath, reading, or drinking a caffeine-free hot drink. **We’ve shared more ways to** [**make yourself tired**](https://www.risescience.com/blog/how-to-make-yourself-tired.md) **here.** ## Dive Deeper [![](/assets/60da8238e426b0178190c800_woman-sleeping-peacefully.avif) How to Make Yourself Tired Fast: 30 Science-Backed Tips](https://www.risescience.com/blog/how-to-make-yourself-tired.md)[![](/assets/63ca13abfcdbbda6cb65c855_how-to-fall-asleep-with-anxiety-n.avif) How to Sleep with Anxiety: 14 Science-Backed Tips To Help](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md)[![](/assets/62e42274e51c8f44f9f9a5c7_how-long-before-bed-should-you-take-melatonin-n.avif) A Sleep MD Explains How Long Before Bed to Take Melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) ## How to Fall Asleep in 10 Seconds There’s not much science behind it, but many swear by the military method to fall asleep quickly. ### The Military Sleep Method As the name suggests, the military method was designed to help people in the military fall asleep as fast as possible. Here’s what to do: 1. Relax the muscles in your face. 2. Work your way down your body, relaxing each muscle in turn. 3. Breathe deeply and slowly. 4. Once your muscles are relaxed, think of a relaxing scene. 5. Repeat “don’t think” to yourself for 10 seconds if you can’t clear your mind. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How to Fall Asleep Fast in 40 Seconds Again, falling asleep in 40 seconds is a sign of sleep deprivation. But the 4-7-8 method can help you fall asleep much faster than usual. ### 4-7-8 Breathing Method The 4-7-8 breathing exercise can help reduce anxiety and promote relaxation before sleep. A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) found it effective in reducing anxiety, which RISE users say is one of their biggest barriers to getting a good night’s sleep, alongside [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md). Here’s how to do it: 1. Place the tip of your tongue behind your front teeth. 2. Breathe in for four seconds. 3. Hold your breath for seven seconds. 4. Breathe out forcefully for eight seconds, making a whooshing sound. 5. Repeat four to six times. Stop if you feel lightheaded and try doing the exercise fewer times next time you try. **Heads-up:** Check with your doctor before trying the 4-7-8 method if you have a respiratory condition, as it may worsen your symptoms. This technique, developed by integrative medicine doctor Dr. Andrew Weil, is particularly useful for unwinding when you’re lying in bed and [can’t sleep](https://www.risescience.com/blog/should-i-stay-up-if-i-cant-sleep.md). ## Dive Deeper [![](/assets/641d0798d3b77d7534b6a6a5_breathing-exercises-before-bed.avif) 9 Breathing Exercises Before Bed for Sleep and Anxiety](https://www.risescience.com/blog/breathing-exercises-before-bed.md)[![](/assets/6386c62151c42636537e0c0e_relaxation-techniques-for-sleep-n.avif) Wired at Bedtime? Try These Relaxation Techniques for Sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md)[![](/assets/65569ec5de2b5e9353577a70_too-stressed-to-sleep_result.avif) Too Stressed to Sleep? 15 Science-Backed Ways to Relax](https://www.risescience.com/blog/too-stressed-to-sleep.md) ## How to Fall Asleep in 60 Seconds Progressive muscle relaxation may not guarantee you fall asleep in 60 seconds, but there’s research showing it can improve your mental health and sleep quality. ### Progressive Muscle Relaxation (PMR) A [2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) found PMR can help you feel more relaxed and another [2021 study](https://www.researchgate.net/publication/351625588_Impact_of_Jacobson_Progressive_Muscle_Relaxation_JPMR_and_Deep_Breathing_Exercises_on_Anxiety_Psychological_Distress_and_Quality_of_Sleep_of_Hospitalized_Older_Adults) found it can help those in hospital feel less anxiety and get better quality sleep. Plus, a [2024 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10844009/) found it can reduce stress, anxiety, and depression, which could help you drift off faster. If you can’t sleep, exercises like PMR can provide a distraction, so you don't get too anxious about being awake. Check out RISE’s guided progressive muscle relaxation session to get started. Here’s how to do the technique: 1. Start by getting comfortable and taking a few deep breaths. 2. Starting with your face, tense one muscle group for a few seconds before releasing it. 3. Then move on to another muscle group, tensing it for a few seconds before releasing it. 4. Work your way down your body, slowly tensing and releasing your muscles one at a time. ![RISE app screenshot showing relaxation session guides and reminders](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) RISE can guide you through relaxation techniques. ## Fall Asleep Faster With RISE It may be impossible to fall asleep in 10 seconds — and if you are, you’re probably sleep deprived. But it *is* possible to fall asleep within 10 to 20 minutes, making it easier to get the sleep you need. The first step to getting enough sleep is finding out how much of it you need. We all need a different amount, and RISE can work out how much sleep you personally need. It can vary quite a bit from person to person. For example, among 1.95 million RISE users, we found people needed five hours to 11 hours 30 minutes of sleep. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users’ need. To help you drift off, RISE can guide you through 20+ good sleep hygiene habits and relaxation exercises to help you unwind and fall asleep quickly. Users say RISE helps them get [more energy](https://www.risescience.com/blog/how-to-feel-more-awake.md), which is probably why you want to improve your sleep to begin with: “I’ve tried a few other sleep apps, but this one doesn’t just track your sleep, it helps you improve your sleep! And it’s very accurate. After a few days, I felt rested, energized, and refreshed and didn’t need an energy drink to get going.” [Read the review](https://appfollow.io/app/564260/review/255541801?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Plus, it happens fast, too — 80% of RISE users get more sleep within five days of using the app. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md)[Blog ![](/assets/6658fbb36662832e16588d1c_magnesium-for-leg-cramps-at-night_result.avif) Sleep Hygiene #### Magnesium for Leg Cramps at Night: Does It Really Work? 11 MINS](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Fall Back Asleep Fast: 11 Sleep MD-Approved Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-fall-back-asleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Fall Back Asleep Fast: 11 Sleep MD-Approved Tips Updated 2023-12-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Fall Back Asleep Easily * To fall back asleep after waking up, try to keep calm and relaxed. Do some breathing exercises, avoid looking at the time, and keep the lights low if you need to get out of bed. * If you can’t fall asleep after 20 minutes, get out of bed and do a sleep reset. This involves doing a relaxing and distracting activity until you feel sleepy again. * The [RISE app](https://app.adjust.com/oha9msp) can help you fall asleep in the moment with guided relaxation exercises and breathing exercises. And the app can help you wake up less often in the first place by guiding you to better sleep hygiene habits. It can be normal to wake up once or twice throughout the night. And it can even be nice to wake up, roll over, and snuggle back into the covers. But what’s not so nice is when you wake up in the night and then struggle to get back to sleep. To help, we’ve shared the science-backed steps you can take to fall back asleep fast. We’ve covered what you can do in the moment, what you can do to wake up less often to begin with, and how the [RISE app](https://app.adjust.com/oha9msp) can help. ## Advice From a Sleep Doctor “Try to stay calm if you wake up in the middle of the night," says Dr. Chester Wu. "Getting annoyed or anxious will only make it harder to fall back asleep. Stay relaxed by doing a breathing exercise, meditating, or getting out of bed to read until you feel sleepy again.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How to fall back asleep after waking up?](#asleep) [How to stop waking up in the night?](#waking) [Why do I wake up in the middle of the night?](#night) [When should I see a doctor if I keep waking up in the night?](#doctor) ‍ ## How to Fall Back Asleep After Waking Up? To fall back asleep after waking up, try doing a breathing exercise, avoiding clocks and screens, and doing a sleep reset, if needed. Here are more key steps to follow when you find yourself [awake in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). ### 1\. Don’t Panic The first thing to do when you wake up in the middle of the night is to keep calm. That, of course, is easier said than done. But panicking about not being able to fall back asleep will only spike your [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) levels (the dreaded stress hormone) and make it harder to fall back asleep. Know that it can be normal to wake up once or twice during the night. And remind yourself you’ve fallen back asleep thousands of times, you can do it again. ### 2\. Don’t Ignore the Cause If something obvious has woken you up, don’t ignore the cause. If you need the bathroom, get up and pee. [If your back hurts](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md), change your sleeping position or adjust your [pillows](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md). And if a noisy neighbor has woken you up, grab some [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or turn on some [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md). **Expert tip:** RISE has white noise, and other sleep sounds, within the app, so you don’t have to go searching for relaxing sounds when you need them. ### 3\. Keep the Lights Low Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) — not what you want in the middle of the night. Keep the lights off or, if you need them to go to the bathroom or move around, as low as possible. If you’re regularly up in the night, invest in a red light night light. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) shows red light may disrupt your melatonin production less than other wavelengths of light. ### 4\. Avoid Looking at the Time It’s tempting to check the time and see how long you’ve got until your [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) rings. But resist the urge. Knowing the time or clock-watching can stress you out, which will make it harder to fall asleep again. ### 5\. Avoid Screens Looking at your cell phone involves the double whammy of light exposure and seeing the time. Plus, you might get sucked into scrolling on social media or checking work emails and be up much longer (and be more excited) than you would be otherwise. Avoid [screens](https://www.risescience.com/blog/screens-before-bed.md) of all kinds — that includes your phone, tablet, and TV. ### 6\. Do a Breathing Exercise Breathing exercises can be one of the best ways to fall back asleep as they can help you keep calm and offer a distraction. Try deep breathing, diaphragmatic breathing, 4-7-8 breathing, or psychological sighing. Breathing exercises can help in the moment, especially useful if you’re feeling stressed and anxious, but they can also help your sleep long term: * A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8) (by one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University) found psychological sighing can reduce stress and anxiety. * A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) found 4-7-8 breathing can lower stress in those who have just had surgery. * And a [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing can help reduce anxiety, sleep latency (the time it takes to fall asleep), and sleep disturbances. We’ve covered how to do these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. And RISE has in-app audio guides to walk you through exercises like diaphragmatic breathing. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 7\. Use Relaxation Techniques Relaxation techniques can help you stay calm and relaxed enough to drift back off quickly. This can help if you’ve woken up with [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md), got stressed knowing the time, or you’ve woken up in a panic after a nightmare. Try progressive muscle relaxation, which involves tensing and relaxing one muscle group at a time, slowly working your way around your entire body. There’s also autogenic training, which involves visualization and prompts to help your body relax. RISE can guide you through both of these relaxation techniques in the app. ![RISE app screenshot showing relaxation session](/assets/670f11ebfc9d7daa6b85afcf_66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFu.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through relaxation exercises. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* ### 8\. Do a Brain Dump If your mind is whirring with thoughts, try doing a brain dump. Write down everything you’re worried about, journal about your day, or create tomorrow’s to-do list. You can write about anything, but [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing out the tasks you need to do can help you fall asleep faster than writing about what you’ve already done. With RISE’s brain dump feature, you’ll get a reminder of everything you’ve written down the next day. ### 9\. Avoid Sleep Aids If you’re struggling to fall back to sleep, it can be tempting to take an [over-the-counter sleep aid](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) to knock you out. But sleep aids aren’t a healthy solution. They come with side effects, can cause morning drowsiness (especially if taken during the night), and if you rely on them regularly, they can cause more sleep problems when you stop taking them. **Heads-up:** [Melatonin supplements](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) won’t help either. [Melatonin works best](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) when you take it hours before bedtime, not the moment when you want to fall asleep. ### 10\. Do a Sleep Reset If you can’t fall back asleep after 20 minutes, get out of bed and do a sleep reset. Try reading, meditating, practicing [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md), or doing some easy household chores like organizing your bookshelf or folding laundry. Remember to keep the lights as low as possible while doing this and to pick an activity that’s distracting, yet relaxing or boring enough to [make yourself tired](https://www.risescience.com/blog/how-to-make-yourself-tired.md). Doing a sleep reset is part of a technique called [stimulus control](https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/stimulus-control.html), and it’ll help your brain associate your bed with sleep and sleep alone. It can be stressful thinking about all the sleep you’re missing out on, but think of this time as bonus me-time. Try to enjoy it and trust you’ll be able to fall asleep again soon. When you do feel sleepy, you can crawl back into bed to — hopefully — fall back asleep fast. RISE can send you a silent reminder when you’re awake during the night and reach for your phone. The app can then guide you through a sleep reset to get you feeling sleepy again. Learn more about [why you should stay up if you can't sleep](https://www.risescience.com/blog/should-i-stay-up-if-i-cant-sleep.md) here. ### 11\. Use the RISE App We know we said not to reach for your phone, but there’s one instance this can help: if you’re opening up the RISE app. RISE has a variety of tools to help you fall back asleep, including: * Guided breathing exercises * Guided relaxation exercises * [Sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) like white noise, nature sounds, and ambient music * A place to brain dump and get a helpful morning reminder of what you’ve written * A reminder to do a sleep reset with step-by-step instructions to walk you through it A sleep app like RISE can also help you wake up less often in the night in the first place. We’ll cover that next. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Stop Waking Up in the Night? You can stop waking up in the night by improving your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). This involves avoiding coffee, meals, and alcohol too close to bedtime, and making sure your bedroom is cool, dark, and quiet. Here’s what else you can do to reduce how often you wake up during the night: * **Get bright light in the morning:** Light exposure in the morning resets your circadian rhythm, which will help to keep your sleep cycle on track. Try to get at least 10 minutes of light as soon as possible after waking up, and 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** About 90 minutes before bed, dim your lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Keep a consistent sleep pattern:** A regular sleep schedule will help you feel sleepy at night, and it can help you get enough sleep. RISE users with more consistent sleep times have lower sleep debt than those with inconsistent sleep times. (Heads-up: [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is how much sleep you’ve missed out on recently. It’s the best predictor of how you’ll feel and function the next day). * **Avoid caffeine, large meals, and alcohol too late in the day:** They can cause you to wake up in the night, but getting the timing right can help. Check RISE for when to avoid each one daily. * ‍**Do a calming bedtime routine:** This will be especially useful if you’re worrying about waking up in the night (which ironically could make waking up more likely). About an hour before bed, do a calming routine that involves reading, journaling, listening to music, or taking a warm bath or shower. * ‍**Keep your bedroom dark, cool, and quiet:** Reduce the chances of something in your sleep environment waking you up by checking everything before you crawl under the covers. Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or use a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine or RISE’s sleep sounds to block out noise. Sleep hygiene is important for everyone, but especially those who are having trouble sleeping through the night. These behaviors can help you wake up less often. And if you do wake up, they should also make it easier to back drift off quickly. To remember them all, RISE can tell you when to do 20+ sleep hygiene habits each day based on when they’ll be most effective for you. ![RISE app screenshot reminding you of sleep hygiene habits](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits each day. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ‍ ## Why Do I Wake Up in the Middle of the Night? You might wake up in the middle of the night due to natural changes in your sleep architecture, your bedroom being too warm, alcohol, caffeine, or a sleep disorder. Here’s a closer look at some of the common culprits. ### Natural Changes in Your Sleep [Sleep architecture](https://www.ncbi.nlm.nih.gov/books/NBK19956/) is the scientific name for how your sleep is structured. And natural changes to this structure could be to blame for your nighttime awakenings. Why is this exactly? One reason is that we spend more time in [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) in the first half of the night and more time in [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) in the second half. It’s easier to be woken up from REM, so you might find yourself waking up more often later on in the night. We also move through light sleep, deep sleep, and REM sleep stages throughout the night in sleep cycles that last 70 to 120 minutes. You might find yourself waking up briefly at the end of each cycle. And we may not even remember these brief awakenings. One more reason you may wake up more often as the night goes on is adenosine. Adenosine is a natural compound that builds up all the time you’re awake, making you feel sleepy. As you sleep, adenosine is cleared from your system. So as the night goes on, you’ll have lower levels of adenosine and may find it harder to stay asleep. ### Caffeine You probably know caffeine can make it hard to initially drift off, but [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150) shows it can also wake you up in the night. Cut yourself off from caffeine about 12 hours before bed to increase the chances of you sleeping through the night. This should also help you [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md), too. A win-win. RISE can tell you when exactly to have your [final coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) each day. You’re not alone if you need the gentle nudge — this is one of the app’s most popular features. ![RISE app screenshot reminding you when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ### Alcohol Coffee isn’t the only drink that could be to blame for your awakenings. Alcohol fragments your sleep, making it more likely you’ll wake up in the night. It can also cause [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), sleep apnea episodes, and increase how often you need the bathroom — three more reasons you might be waking up in the night. Avoid alcohol three to four hours before bed to help you sleep more soundly. We’ve covered more on [how long before bed to stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. ### Light Exposure Sure, your partner flipping on the light when they wake up to use the bathroom can wake you up. But the [light exposure](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) (or lack thereof) you’ve gotten much earlier in the day can mess with your sleep, too. Here’s our key advice: * **Get light in the morning:** One [study](https://pubmed.ncbi.nlm.nih.gov/29040758/) found those who get later first exposure to more than 10 lux of light wake up more the next night. To get 10 lux, you just need to get outside. An overcast day will give you about 1,000 lux of light. * **Avoid light in the evening:** [Research](https://pubmed.ncbi.nlm.nih.gov/28548897/) shows evening exposure to short-wavelength light — like blue light from screens — can disrupt sleep continuity. ![Comparing environmental light intensity](/assets/670f11ebfc9d7daa6b85afcc_64b400dd9bd69e8f6cc6859e_G_m67BpBGqN6VakKm7UnTE3ahO4Qh_Smi7S__cM8wATb09Qu0xKNsgpELHoOJpNFbPoV5Zd5ood_ZBae63vTs0pF5kVKz5A34csAk1Mi9OmF_Xaemqj7YTd6YqbT6H.png) A comparison of light intensities for different weather and places. To nail the timing of your light exposure, RISE can tell you when exactly to get and avoid light each day. *RISE users on iOS 1.202 and above can* [*set up their get bright light reminder*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *here.* ### Late-Night Meals Eating too close to bedtime can keep you awake, but — just like with caffeine — it can also cause you to wake up more often during the night. A [2021 study](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating or drinking an hour or less before bed makes it more likely you’ll wake up during the night. Eating can lower your arousal threshold, which is how easily you can be woken up from sleep. With a low arousal threshold, other disruptions — like a noise or alcohol in your system — are more likely to wake you up. Try finishing dinner two to three hours before bed. We’ve covered more on [what time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. ### Stress Stress and sleep do not mix. Stress can both make it hard to fall asleep in the first place and wake you up when you’ve finally managed to drift off. You might suffer from conditioned arousal, when your brain has made the link between being awake and being in bed. And worrying about waking up in the night could cause it to happen. To make matters worse, if you wake up to use the bathroom, for example, you might find you [can’t sleep](https://www.risescience.com/blog/what-to-do-when-you-cant-sleep.md) when you notice the time and suddenly become stressed. It’s a common problem, but some of us are more prone to stress-related sleep disruption than others. This all depends on your [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710). The higher your sleep reactivity, the more likely stress can disrupt your sleep and cause insomnia. Try doing a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) to lower your stress levels and drift off in a calm state. And look after your mental health overall by making time for friends and family, exercising, and spending time in nature. ### A Sleep Disorder There are many sleep disorders that could be behind your poor sleep. These include: * Sleep maintenance insomnia (when you can’t stay asleep) * Early morning awakening insomnia (when you wake up too early) * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome (RLS) * Periodic limb movement disorder * Narcolepsy Speak to your healthcare provider or a sleep expert if you think you have a sleep disorder. They’ll be able to run tests to confirm and recommend the best course of action. For example, cognitive behavioral therapy for insomnia (CBT-I) is often a first-line treatment for chronic insomnia. [Sleep restriction](https://academic.oup.com/sleep/article/45/1/zsab223/6360382) can also help. This technique involves temporarily restricting your sleep time and then slowly increasing it when you stop waking up so much during the night. You should only try sleep restriction with guidance from a professional, though. ### Hormones Hormones can wreak havoc with your sleep. They can mess with your mood, breathing, and body temperature. That means you might be waking up when: * On your [period](https://www.risescience.com/blog/insomnia-before-period.md) * [Pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * Going through [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) * At any time of your menstrual cycle Pay extra attention to your sleep hygiene, especially keeping your room cool and stress levels low. ### Medications If you’re taking medication for a health issue, this could be causing you to wake up during the night. These include: * Antidepressants * Beta-blockers * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) drugs * Decongestants * Diuretics Speak to your doctor about switching up your dose or trying a new medication. We’ve covered more reasons you could be [waking up at 3 A.M. each night](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md) here and [the factors that determine if you're a light or heavy sleeper](https://www.risescience.com/blog/heavy-sleeper.md) here. ‍ ## When Should I See a Doctor if I Keep Waking Up in the Night? Waking up during the night can be normal. But if you find you’re waking up very often, or waking up and struggling to fall back to sleep, speak to your healthcare provider. You can get tested for underlying medical conditions or sleep disorders that could be to blame and get recommended treatments to help. **Expert tip:** Check your sleep debt, the amount of sleep you owe your body. We recommend keeping [sleep debt below five hours](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) for the best energy and health outcomes. If your sleep debt is creeping up night after night (and improving your sleep hygiene hasn’t helped) it’s worth seeking help to avoid further sleep deprivation. RISE works out [how much sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), which is known as your sleep need, and how much sleep debt you have each day. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. ‍ Everyone needs a different amount of sleep each night. And this number can vary wildly. We compared the sleep needs of 1.95 million RISE users and found they ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but almost half of our users need eight hours of sleep or more a night. ![We compared the sleep needs of 1.95 million RISE users and found they ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but almost half of our users need eight hours of sleep or more a night. ](/assets/671988ba8652aeef6cde0f04_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need each night. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Fall Back Asleep Easily Sleep is better when it’s unbroken and it’s the healthy natural sleep you get through good sleep hygiene. But waking up once or twice during the night can be normal and nothing to worry about. Sometimes, just knowing it’s normal is enough to help you drift back off. Other times, you might need a helping hand. When you can’t fall back asleep, the [RISE app](https://app.adjust.com/oha9msp) can guide you through breathing and relaxation exercises to keep you calm, offer a place to brain dump, and give you quick access to soothing sleep sounds. During the day, use RISE’s personalized reminders for 20+ sleep hygiene habits. These will help you wake up less often to begin with and have an easier time falling back to sleep when something you can’t control (like a noise) wakes you up. A good night’s sleep could be around the corner — 80% of RISE users get better sleep within five nights. ## FAQs ### How to fall back asleep? Fall back asleep by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. ### How to fall back asleep fast? Fall back asleep fast by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. ### How to fall back asleep in the middle of the night? Fall back asleep in the middle of the night by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. ### How to fall back asleep after waking up with anxiety? Fall back asleep after waking up with anxiety by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. ### How to fall back asleep after waking up too early? Fall back asleep after waking up too early by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. If waking up too early is a regular occurrence, speak to your doctor or a sleep specialist about early morning awakening insomnia. ### How to fall back asleep after waking up to pee? Fall back asleep after waking up to pee by doing breathing exercises, relaxation techniques, avoiding clocks, and keeping the lights off or low when you get up. If you can’t sleep after 20 minutes, get out of bed and do a sleep reset. Do a relaxing and distracting activity until you feel sleepy again. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Feel More Awake: 24 Ways to Improve Your Energy published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-feel-more-awake domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Feel More Awake: 24 Ways to Improve Your Energy Updated 2024-01-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * To feel more awake long term, lower your sleep debt and get in sync with your circadian rhythm. These are the two biggest factors affecting your energy levels. * To feel more awake instantly, get some bright light exposure, drink some caffeine, exercise, take a cold shower, and drink some water. * The [RISE app](https://app.adjust.com/oha9msp) can help you feel more awake naturally by working out how much sleep you need, how much sleep debt you have, and predicting your circadian rhythm each day, so you can sync up. Whether you’re waking up groggy, struggling through the afternoon slump, or trying to stay awake at work, there are ways to feel more awake. Below, we’ll share 24 science-backed tips to help you get more energy. Plus we’ll share how the RISE app can help with the two biggest factors influencing your energy — sleep debt and your circadian rhythm. ## Advice From a Sleep Doctor “One of the best things you can do to get more energy is to make sure you’re getting enough sleep," says Dr. Chester Wu. "If you’re feeling tired all day long, you may not be getting enough. Try heading to bed 15 minutes or so earlier or squeezing in a few afternoon naps over the next few weeks to see if that makes a difference to how you feel.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Feel More Awake Naturally? ### 1\. Find Out Your Sleep Need Your sleep need is the amount of sleep you need each night. It’s determined by genetics and unique to you. When you know your sleep need, you know how much sleep you should be aiming for each night to get the most energy each day. RISE uses proprietary sleep-science-based models and a year’s worth of your phone use behavior to work out your sleep need. You can learn about [how much sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) here. **Expert tip:** Don’t just shoot for [seven hours of sleep](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md) and hope for the best. We looked at 1.95 million RISE users aged 24 and older and found 48% of them need eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need. **Heads-up:** Sometimes, you can temporarily feel more awake when you don’t get enough sleep. This can happen because your body is producing more of the stress hormone cortisol. Don’t be fooled. This “fake” energy may get you through the day, but your performance will be impaired and high cortisol levels can cause health issues like obesity, high blood pressure, and stroke in the long run. ### 2\. Lower Your Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body. If you’ve been missing out on sleep lately, you’ll have built up sleep debt. The more sleep debt you have, the more tired you’re going to feel and high sleep debt could even lead to [falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) throughout the day. Luckily, you can lower your sleep debt to feel more awake. We recommend keeping your sleep debt below five hours to maximize your energy levels. Here’s how to pay back sleep debt: * Take [short afternoon naps](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) (check RISE for the best time to do this) * Go to sleep a little earlier * Sleep in a little later * Improve your sleep hygiene (this will help you fall asleep faster and wake up less often, so you get more sleep overall — more on what to do soon) RISE can work out how much sleep debt you have and keep track of it each day. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. ### 3\. Get in Sync With Your Circadian Rhythm We all have a [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock, ticking away inside of us. Your circadian rhythm runs on a roughly 24-hour cycle and it dictates things like your sleep cycle, when your body temperature fluctuates, and when your body produces certain hormones. You can get out of sync with your circadian rhythm by: * Having an irregular sleep schedule * Working night shifts * Ignoring your chronotype (like night owls trying to wake up early) If you’re out of sync with your circadian rhythm, you can feel [low on energy](https://www.risescience.com/blog/low-energy.md). Get in sync by: * Going to bed and waking up at the same times each day, even on weekends. * Eating at regular times and during the day. * Going to bed during your Melatonin Window — this is what we call the roughly one-hour window when your body’s rate of melatonin production (the sleep hormone) is at its highest. RISE can predict the timing of your circadian rhythm each day so you can see when your body wants to be awake and when it wants to sleep. ![RISE app screenshot showing melatonin reminder](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app can predict the timing of your circadian rhythm each day. **Expert tip:** Lowering your sleep debt and getting in sync with your circadian rhythm are the two most impactful changes you can make to feel more awake. ## How to Feel More Awake Instantly? ### 4\. Do Some Exercise Exercise can give you a rush of endorphins, boost blood flow, improve your mood, and help you keep in shape, which will help you have more energy. Beyond the obvious health benefits, working out can improve your sleep and energy levels directly. * Exercise can boost your energy quickly. One [study](https://psycnet.apa.org/buy/1987-14916-001) found a 10-minute walk can boost your energy more than eating a candy bar. * Working out can improve your next-day energy. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found the more physical activity you do during the day, the more energy you’ll have the next morning. * And exercise can improve your sleep, and therefore energy, in the long run. A [2023 systematic review](https://www.cureus.com/articles/178269-the-effect-of-physical-activity-on-sleep-quality-and-sleep-disorder-a-systematic-review#!/) found regular exercise can improve your sleep quality and help you fall asleep faster. Just make sure to avoid intense exercise within an hour of bedtime as this can make it harder to fall asleep. RISE can tell you when it’s best to swap a hard gym session for gentle yoga. ### 5\. Drink a Cup of Coffee (But Avoid Caffeine 12 Hours Before Bed) Coffee can be a great way to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) — but you need to drink it at the right time. Enjoy a cup of coffee or two in the morning and then avoid caffeine about 12 hours before bed. Even a seemingly innocent afternoon espresso can mess with your sleep, and therefore next-day energy levels. A [2023 paper](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can reduce how much [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) you get and how much sleep you get overall. The researchers recommend avoiding caffeine at least nine hours before bed to avoid “significant” sleep loss. The closer to bedtime you consume caffeine, the more it can reduce your sleep time. We’ve covered more on [how long caffeine lasts](https://www.risescience.com/blog/how-long-does-caffeine-last.md) here. RISE can tell you the exact time you should have your last coffee to make sure it doesn’t impact your sleep. ![RISE app screenshot showing when to limit caffeine intake](/assets/671adef28af7e5642b9ccf98_651c9f16ab43f3f2dce61aaa_qTymAqyghZCnCmBSVYTjMZqzFQRcXTaa-CTbqOz6SeFMFOT4vhnypltM8WPCjgY0SBdR0WgoNV8QQ2iQX6OTGCC5kmcMZuJM8zHu8u52Vyn-2qRvfk2c8ZA72HRkzA.png) The RISE app can tell you when to stop drinking coffee each day. ### 6\. Combine Caffeine and a Nap (Cautiously) Drinking a coffee and then taking a short nap — sometimes called a nappuccino — can wake you up fast. But you want to use this energy booster cautiously and sparingly. Drinking coffee too late in the day can impact your nighttime sleep, tanking your energy levels the next day. A coffee-then-nap can work well when you’re having trouble staying awake but have an important meeting in the afternoon, or when you’re [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) and can’t pull over to rest for longer. [Research](https://pubmed.ncbi.nlm.nih.gov/9401427/) shows participants doing a two-hour driving simulation had fewer incidents after combining caffeine and a nap compared to those who just had caffeine alone. ### 7\. Take a Cold Shower Jump in a cold shower to give yourself an energizing buzz. Cold water can increase your [heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/), metabolism, and blood pressure, making you feel more awake. It could even have an [anti-depressive effect](https://pubmed.ncbi.nlm.nih.gov/17993252/). Not brave enough for a cold shower? We don’t blame you. Try splashing your face with cold water, instead. ### 8\. Drink a Glass of Water If you need a quick and easy pick-me-up, grab a glass of water. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) shows even mild dehydration can make you feel tired, and the very act of drinking water can make you feel more alert. ## How to Feel More Awake Without Caffeine? [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 9\. Play Your Favorite Music [Research](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) shows listening to music can increase your energy levels, while sitting in silence or listening to relaxation instructions can make you feel sleepy. Music can be especially effective when it’s upbeat. One [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found 20 minutes of “excitative music” after a nap decreased sleep inertia, or grogginess when you wake up. The music worked even better when participants liked the song. ### 10\. Avoid Large Meals Two to Three Hours Before Bed This tip is one to build into your everyday routine. Eating too close to bedtime can cause digestive issues, make it harder to fall asleep, and cause you to wake up during the night. Aim to be finished with dinner two to three hours before bedtime to help you get better sleep. RISE can give you an exact dinner time to aim for. **Expert tip:** You want your overall diet to be healthy and balanced to feel [more energy](https://www.risescience.com/blog/how-to-get-more-energy.md) day to day. Eat plenty of fruits, veggies, and complex carbs like oatmeal and brown rice for a steady source of energy. ‍ What you eat can also impact your sleep. [Research from 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) shows an overall diet rich in fiber, fruits, vegetables, and anti-inflammatory nutrients is best for sleep. And overeating can make you feel sleepy. Your digestive system has to work harder to digest a large meal and blood flow is diverted to the gastrointestinal tract and can’t be used elsewhere, like in the brain. ### 11\. Do a Relaxing Bedtime Routine Stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can easily keep you up at night. In fact, RISE users say stress and anxiety are the biggest hurdles to getting a good night’s rest. To help, start doing a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) in the hour or so before you go to bed. This can involve: * Reading * Listening to music * Taking a warm shower or bath (or even just a [footbath](https://www.sciencedirect.com/science/article/pii/S0360132322010186)) * Doing yoga or some gentle stretches * Meditating or doing a breathing exercise * Doing a relaxation exercise RISE can guide you through relaxation exercises like progressive muscle relaxation. This can help you wind down for bed and drift off more quickly. ![RISE app showing relaxation session reminders](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app can guide you through relaxation exercises. ### 12\. Try Aromatherapy The right scent can make you feel more awake. These scents can boost your alertness: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) But scents can cause drowsiness (save them for your bedtime routine): * [Ylang ylang](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Lavender](https://pubmed.ncbi.nlm.nih.gov/10069621/) ### 13\. Do a Breathing Exercise Breathing exercises can help to calm stress, boost circulation, and increase your brain’s oxygen levels. They can also help you fall asleep faster, so you’ll get more sleep and feel more awake the next day. [Research from 2022](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) found diaphragmatic breathing, or deep breathing, helped those with [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) feel less daytime sleepiness. A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) — co-authored by one of our science advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University — found five minutes of psychological sighing can improve your mood. Psychological sighing is also known as cyclic sighing and involves extended exhalations. A better mood will feel great during the day and can help you fall asleep more easily at night. RISE can guide you through breathing exercises like diaphragmatic breathing within the app. We’ve covered more [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) to try here. ## How to Feel More Awake in the Morning? ### 14\. Get Out in Sunlight in the Morning Morning sunlight can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md), waking you up for the day and setting you up to feel sleepy at bedtime. Aim to get out in natural light for at least 10 minutes as soon as you can each morning. If it’s overcast or you’re getting light through a window, aim to get 15 to 20 minutes of light. ### 15\. Don’t Hit Snooze As tempting as it can be to hit snooze once or twice — or several times — try to get up at the same time each day. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting the snooze alarm makes sleep inertia last longer compared to using a single alarm. Plus, waking up at the same time will help to keep your circadian rhythm in check for long-term energy. **Expert tip:** If you need to sleep in to get more shut-eye, limit this to an hour or so to avoid disrupting your circadian rhythm too much. ‍ You can learn the best way to [sleep in](https://www.risescience.com/blog/sleeping-in.md) here. ### 16\. Choose the Right Alarm Sound Did you know the sound you wake up to can make a difference to how tired you feel in the morning? These alarm clock sounds can help to reduce sleep inertia: * [Lower frequency alarm sounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) (500 Hz) * [Melodic sounds](https://pubmed.ncbi.nlm.nih.gov/31990906/) * Songs with a tempo of 100-150 beats per minute With the RISE phone alarm, you can choose from melodic sounds, your choice of music, or gentle Apple watch or phone vibrations. The alarm also has the added feature of telling you whether your wake-up time will add to sleep debt as you’re setting it the night before. We’ve covered more on [how to wake up to an alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) here. ![RISE app screenshot showing smart alarm](/assets/671ae15b58e02793678e4d91_671ae09dc4cb00da2ba41ad9_RISE-alarm-w-settings.webp) The RISE app alarm can wake you up gently. ### 17\. Do a Burst of Physical Activity to Shake Off Sleep Inertia We already know exercise can boost your energy, but doing some physical activity first thing can help to jumpstart your day. You don’t need to schedule a full gym session, though. One [study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help you shake off sleep inertia in the morning. And [research](https://pubmed.ncbi.nlm.nih.gov/28302573/) shows 10 minutes of low-to-moderate intensity exercise can give you more energy than 50 milligrams of caffeine. Discover more ways to [wake up faster in the morning](https://www.risescience.com/blog/how-to-wake-up.md) here. ## How to Feel More Awake in the Afternoon? ### 18\. Eat a Lighter Lunch A heavy lunch isn’t the reason for your afternoon slump — that’s a natural part of your circadian rhythm and made worse by high sleep debt. But a large lunch can make afternoon sleepiness worse. [Research](https://pubmed.ncbi.nlm.nih.gov/22155490/) shows a heavy lunch can increase sleepiness and decrease performance on a simulated driving test compared to a light lunch. Opt for a lower calorie balanced lunch to feel more awake through the afternoon. ### 19\. Eat a Healthy Snack Resist the urge to reach for a sugary snack to make you feel more awake. It spikes your blood sugar levels in the short run, but you’ll get a sugar crash shortly afterward. Opt for healthy snacks instead such as: * Fruits and veggies * Nuts and seeds * Peanut butter * Unsweetened Greek yogurt * Low-fat cheddar or mozzarella cheese We’ve covered more on [what gives you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here, including specific foods to add to your grocery list. ### 20\. Have a Conversation Having a conversation can engage your brain and wake you up — especially if it’s a challenging conversation. If you’re [falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md), try walking over to a colleague’s desk rather than pinging them on Slack. If you’re WFH, take a break to call Mom. ### 21\. Keep a Consistent Sleep Schedule Aim to [go to bed and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) at roughly the same times each day — even on your days off. This will help you regulate your circadian rhythm, so you feel more awake during the day and sleepy come bedtime. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with a regular sleep pattern feel less sleepy than those without a regular sleep pattern — even when both groups get the same amount of sleep. Our data shows RISE users with consistent sleep patterns have lower sleep debt than those with inconsistent sleep patterns. And lower sleep debt will help you feel more awake during the day and make your afternoon dip in energy feel more manageable. We’ve covered [how to beat the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) here. ## How to Feel More Awake With Less Sleep? ### 22\. Do Some Exercise When Sleep Deprived If you’ve had little sleep and you need to stay awake when tired, do some exercise. One [study](https://www.sciencedirect.com/science/article/pii/S2212877820301848) looked at participants who spent five nights getting either eight hours in bed, four hours in bed, or four hours in bed and did three high-intensity interval exercise sessions during the five days. Those who only got [four hours of sleep](https://www.risescience.com/blog/is-4-hours-sleep-enough.md) had a reduced glucose tolerance and mitochondrial respiratory function (the process of energy conversion in your cells). But these impairments were not seen in the group who got four hours of sleep but did the three exercise sessions. It’s not clear whether exercise can stop the negative effects of sleep deprivation in the long term, however, so focus on [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) when you can. Working out while sleep deprived can increase your risk of injury, so depending on how much sleep you got, you might want to stick to a gentle workout, like yoga or swimming. Check out our guide on how to [work out on no sleep](https://www.risescience.com/blog/working-out-with-no-sleep.md) here. ### 23\. Take a Nap Napping is a great way to lower your sleep debt to feel more awake in the long run, but it can also give you an energy boost that day. To make sure your naps don’t make it hard to fall asleep at night, we recommend napping for no longer than 90 minutes and napping during your afternoon dip in energy. A [10-minute power nap](https://pubmed.ncbi.nlm.nih.gov/16796222/) is enough to reduce sleepiness in sleep-deprived people, and [research](https://pubmed.ncbi.nlm.nih.gov/7792499/) shows naps can improve your alertness, performance, and mood. Naps can even be [beneficial](https://pubmed.ncbi.nlm.nih.gov/19645971/) for those who are not sleep deprived. ### 24\. Improve Your Sleep Hygiene Sleep hygiene is the set of daily behaviors you can do to get a good night’s sleep. Good sleep hygiene will help you fall asleep faster and wake up less often in the night. This means you’ll spend more time sleeping while in bed and won’t need to spend extra time in bed to meet your sleep need. Good sleep hygiene can also help you get more [restful sleep](https://www.risescience.com/blog/restless-sleep.md), which can make you feel more awake. [Research from 2022](https://pubmed.ncbi.nlm.nih.gov/35192907/)found more light sleep and less time awake at night are linked to better sleep satisfaction. And a [2021 study](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep had a bigger impact on daytime fatigue than sleep duration. Here’s what good sleep hygiene looks like: * Get out in [sunlight](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) for at least 10 minutes as soon as you can after waking up * Spend as much time in daylight as you can during the day * Dim the lights and put on blue-light blocking glasses about 90 minutes before bed. * Avoiding intense exercise, caffeine, large meals, and [alcohol too close to bedtime](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) * Make sure your bedroom is dark, cool, and [quiet](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) RISE can guide you through 20+ sleep habits and tell you when to do them based on your circadian rhythm each day. ![RISE app screenshot showing sleep hygiene reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through 20+ sleep habits and tell you when to do them based on your circadian rhythm each day. We’ve covered more tips on [how to wake yourself up when tired](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) and [how to function on no sleep](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) here. **Heads-up:** If you’re [always sleepy](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md), speak to your healthcare provider. They can test you for health conditions or sleep disorders that could be to blame. Your tiredness may also be caused by nutritional deficiencies, [birth control](https://www.risescience.com/blog/can-birth-control-make-you-tired.md), [menopause](https://www.risescience.com/blog/can-menopause-make-you-tired.md), or even [wildfire smoke](https://www.risescience.com/blog/can-wildfire-smoke-make-you-tired.md). ## Feel More Awake Fast The two biggest factors influencing how awake you feel are how much sleep debt you have and how in sync you are with your circadian rhythm. Focus on lowering your sleep debt and getting in sync with your circadian rhythm to get more energy. For extra boosts in energy, you can exercise, drink coffee, play your favorite music, take a cold shower, and take a nap. The RISE app can work out how much sleep you need and whether you’ve got any sleep debt to pay back. RISE can also predict your circadian rhythm, so you can easily sync up, and guide you through 20+ sleep hygiene habits to help you get better sleep. You can feel more awake fast, too. We found 80% of RISE users feel more energy within five days. ## FAQs ### How to feel more awake? Feel more awake by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, drinking coffee, taking a cold shower, playing your favorite music, and taking a nap. ### How to feel more awake in the morning? Feel more awake in the morning by lowering your sleep debt, getting in sync with your circadian rhythm, doing some exercise, drinking coffee, playing your favorite music, taking a cold shower, and getting out in natural light. ### How to feel more awake in the morning with little sleep? Feel more awake in the morning with little sleep by doing some exercise, drinking some coffee, taking a cold shower, playing your favorite music, and getting out in bright light. When possible, catch up on sleep to feel more awake. ### How can I feel more awake without sleep? Feel more awake without sleep by drinking coffee, taking a cold shower, playing your favorite music, getting out in bright light, and doing some (gentle) physical activity. If you can, take a nap and get some sleep to feel more awake. When possible, catch up on sleep for more energy. ### How to feel more awake immediately? Feel more awake immediately by drinking coffee, taking a cold shower, playing your favorite music, doing some exercise, or drinking a glass of water. To feel more awake in the long run, lower your sleep debt and get in sync with your circadian rhythm. ### How to feel more awake naturally? Feel more awake naturally by lowering your sleep debt, getting in sync with your circadian rhythm, exercising, drinking coffee, taking a nap, playing your favorite music, or taking a cold shower. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Function on No Sleep When You Absolutely Have To published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-function-on-no-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Function on No Sleep When You Absolutely Have To Published 2023-12-01 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You can function on no sleep by getting out in natural light, exercising, and taking a nap. * Sync up with your circadian rhythm to make the most of your natural peaks in energy. * The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day, so you know when your natural peaks and dips in energy will hit. RISE can also recommend energy-boosting activities at the right times to get you through the day, and help you catch up on lost sleep so you’re back to functioning at your best as soon as possible. It happens to the best of us. You’re out late with friends, up early with kids, or spend a night wide awake with insomnia. But you still need to work and be a functioning adult the next day. Below, we’ll dive into how to function on no sleep and how the RISE app can help you get through the day after a sleepless night and catch up on sleep when you can. ## Advice From a Sleep Doctor “When you’re trying to function on no sleep, try adding a workout to your day," says Dr. Chester Wu. "A vigorous workout can be protective against certain negative impacts of sleep loss, but you’ll also be more at risk of injury when sleep deprived. If you’ve missed out on a lot of sleep, try a brisk walk or some gentle stretches instead to boost your energy and improve your next night’s sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ### 1\. Get Out in Sunlight Get out in natural light for at least 10 minutes in the morning. If it’s overcast or you’re sitting by a window, make that 15 to 20 minutes If this is a daily habit for you (we recommend it!), get light at the same time you usually do each day, even if your sleep schedule is messed up. Morning light [resets your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md), or body clock, and suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), helping you feel more alert. It also sets you up for a good night’s sleep that night, something you’ll need to recover from the sleep loss. For shift workers, [2023 research](https://academic.oup.com/sleep/advance-article/doi/10.1093/sleep/zsad182/7222389?login=false#414596262) suggests morning sunlight can help you adjust to the day-night cycle after working a block of late or night shifts. Try getting out in natural light during the day, too. This can perk you up, improve your mood, and make evening light less disruptive to your sleep and circadian rhythm. A [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A2/7181598) even found automated lighting timed to help participants adjust to a night shift schedule helped improve performance during the night. **Expert tip:** If it’s dark out when you wake up, try sitting in front of a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) instead. Sit 16 to 24 inches from the lamp for 30 minutes. ### 2\. Exercise You might not feel like exercising, but high-intensity interval training (HIIT) can protect you from *some* of the negative health effects a lack of sleep can cause. A [2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7217042/) found HIIT helps stop the reduction in myofibrillar muscle synthesis (key for maintaining muscle mass) that can come with sleeping for four hours. And a [2021 study](https://www.sciencedirect.com/science/article/pii/S2212877820301848) found HIIT can counteract the reduced glucose tolerance and mitochondrial respiratory function (energy conversion in your cells) from [four hours of sleep](https://www.risescience.com/blog/is-4-hours-sleep-enough.md). Another [2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9280485/) found 30 minutes of aerobic exercise reduces the impairment of cognitive control that comes from an all-nighter. Plus, exercise releases [feel-good endorphins](https://www.sciencedaily.com/releases/2017/08/170824101759.htm#google_vignette) (ideal as you’ll probably be feeling grouchy after no sleep last night) and triggers the alertness-boosting hormone cortisol for an energy boost. Just be extra careful of injury. If you’re truly running on no sleep, gentle cardio or yoga is safer than an intense HIIT session or strength training. **You can learn more about** [**working out on no sleep**](https://www.risescience.com/blog/working-out-with-no-sleep.md) **here.** **Expert tip:** Consider when you do your exercise. Morning exercise can help you get out in natural light and give you an energy boost for the workday. Your energy will probably be flagging mid-afternoon, so that’s a great time to get in some physical activity (as well as a nap). And if the only time you have is close to bedtime, go for something gentle, like yoga, so you don’t keep yourself up. **Learn more about the** [**best time to work out**](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) **here.** ### 3\. Drink Caffeine Cautiously If you’ve had no sleep, or less sleep than you need, you’re probably craving an extra coffee or two, especially if you’re [falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md). But while caffeine can help you feel more alert, it can also mess with your sleep that night, leading to even more trouble functioning the next day. A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can reduce your total sleep time by 45 minutes, and the closer to bedtime you consume it, the more it impacts your sleep. The same goes for the amount of coffee you drink, too. A [2023 study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0291675) on financial traders using coffee to compensate for – but ultimately perpetuate – habitual sleep loss during the week, found the more coffee you drink, the more it cuts into your total sleep time. Enjoy coffee in the morning, but [avoid caffeine about 12 hours before bed](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md). RISE can tell you when to cut yourself off from caffeine to stop it from disrupting your sleep. The Food and Drug Administration (FDA) recommends limiting your caffeine intake to [400 milligrams per day](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) — about four 8-ounce cups of brewed coffee. Although, the amount of caffeine in a cup of coffee can vary widely, as can individual tolerance to caffeine. If you don’t like coffee or can’t have caffeine, learn how to [get energy without caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) here. ![RISE app screenshot showing when to limit caffeine](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 4\. Eat Healthy Meals Your hunger hormones get thrown out of whack after a sleepless night, so you’ll be hungrier and probably craving sugary snacks and junk food. Resist the urge to reach for sugar or [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) to [wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md). Instead, fruits, veggies, healthy fats, protein, and complex carbohydrates like brown rice and lentils can provide a steady source of energy throughout the day — rather than a short-term sugar rush then crash. Avoid large meals, which can make you feel more tired ([especially in the afternoon](https://pubmed.ncbi.nlm.nih.gov/22155490/)), and try to eat your meals at your usual meal times to keep your circadian rhythm in check. And stay hydrated with lots of water as dehydration can add to fatigue. **Expert tip:** Eat a balanced breakfast rich in complex carbs that are slowly digested and absorbed. [Research from 2022](https://www.nature.com/articles/s41467-022-34503-2) found a high-complex carb breakfast leads to more morning alertness. Go for fruits, oatmeal, or whole-grain bread alongside healthy fats and protein. ### 5\. Sync Up With Your Circadian Rhythm Your [energy naturally fluctuates throughout the day](https://www.risescience.com/blog/low-energy.md) as part of your circadian rhythm, your roughly 24-hour body clock. You’ll have peaks and dips in your energy even when you get enough sleep. When you’re sleep deprived, your peaks in energy will be lower and your dips in energy will feel worse. But you can still use this to make the most of the energy you do have. RISE predicts the timing of your circadian rhythm, so you can schedule your day to match. Here’s what we recommend: * Do your most challenging tasks during your energy peaks — usually mid-morning and early evening. * Do easy tasks, take a break, or take a nap during your energy dips — i.e. [the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md). Even during your energy peaks, you won’t be at your best, so, if possible, reschedule any important meetings or big decisions to a day when you can get more sleep. Your [feelings of connectedness](https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsac265/6798913?redirectedFrom=fulltext&utm_source=advanceaccess&utm_campaign=sleep&utm_medium=email&login=false), your [career aspirations](https://www.sciencedaily.com/releases/2022/10/221031091359.htm), and even your [ethics](https://www.sciencedirect.com/science/article/abs/pii/S0749597811000239) all take a hit when you’re sleep deprived. You can sync RISE with your calendar so you never miss a productive energy peak and you’re not surprised when a dip hits. RISE users say it’s pretty spot on: “I’ve been using RISE for about a week and it’s been eye-opening to learn that the app can pretty accurately predict when I will have energy and when I will be struggling.” [Read the review](https://appfollow.io/app/564260/review/323378005?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). **Expert tip:** Syncing up with your circadian rhythm can boost your energy overall. Do this by keeping a regular sleep pattern, getting and avoiding light on a regular schedule, and eating meals at regular times. ![](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict your circadian rhythm daily. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 6\. Take a Nap A nap can help you [stay awake after an all-nighter](https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter.md). And you don’t need to head back to bed for long. [Research](https://pubmed.ncbi.nlm.nih.gov/16796222/) shows a 10-minute power nap can boost energy and cognitive performance in sleep-deprived people. Got a workout planned? A [2023 systematic review](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00599-z) found a 20-to-90-minute nap helps reduce impairments in athletic performance that can happen after a night of sleep loss. A longer nap may be beneficial. One [study](https://pubmed.ncbi.nlm.nih.gov/16940468/) found a [two-hour nap](https://www.risescience.com/blog/is-it-better-to-get-2-hours-sleep-or-none.md) after an all-nighter helped increase participants’ alertness and performance, and it even reversed the increased cortisol the sleep loss caused. Just be sure not to for too long or too close to bedtime as you may struggle to sleep that night. We usually recommend keeping naps under 90 minutes, but after a night of no sleep, a [longer nap](https://www.risescience.com/blog/best-nap-length.md) may be beneficial. Take a nap during your afternoon dip in energy (if you’ve had no sleep it’s unlikely you’ll be productive during this time anyway). Check RISE for when this is each day. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), one of our sleep advisors and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University likes to nap to get more energy. “I inherited a couch in my office and will take a nap!” ### 7\. Combine a Coffee and a Nap When you *really* need to [wake yourself up when tired](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) — like when you’ve got an important afternoon presentation — try drinking a coffee right before taking a short nap. When you wake up, the energy-boosting benefits of caffeine and sleep should kick in together. **Expert tip:** We’d only recommend this when you’re really running on no sleep as you may be drinking coffee too late in the day and risk disrupting your next night of sleep. If you’re very sleep deprived, you may be able to fall asleep later that day no problem, but proceed with caution and only use this tip when you really need to perk yourself up. The caffeine-nap combo can help when [driving](https://www.risescience.com/blog/falling-asleep-while-driving.md), but it’s *much* safer to pull over to avoid drowsy driving. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) suggests you have the same cognitive impairments after being awake for 18 to 20 hours as you would with a blood alcohol level of 0.1% — over the legal limit for driving in every state. If possible, avoid driving or doing manual work or dangerous tasks after an all-nighter. Your alertness, judgment, and reaction times will be impaired and you’re more at risk of[microsleeps](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978335/) — falling asleep for a few seconds, sometimes without even noticing. **Learn** [**how to feel more awake**](https://www.risescience.com/blog/how-to-feel-more-awake.md) **here.** ### 8\. Catch Up on Sleep Soon You can’t function well on no sleep, especially not long term. When you don’t get enough sleep, you start building up sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) tanks your energy, well-being, and productivity, and can lead to serious health issues in the long run. You canpay back sleep debt by: * Taking naps * Heading to bed early * [Sleeping in later](https://www.risescience.com/blog/sleeping-in.md) (keep this to an hour or so to avoid disrupting your circadian rhythm) * Improving your sleep hygiene (which can help you [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md) and wake up less often, so you spend more time asleep in bed) Try to [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) without messing up your [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) too much. Several early nights and afternoon naps are better than one epic four-hour snooze at the weekend. The [National Sleep Foundation’s](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) 2023 guidelines say to keep a regular sleep schedule, but catch up on sleep at the weekend if needed. To help, RISE works out [how much sleep debt you have](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) and keeps track as you pay it back. The app also guides you through 20+ sleep habits to maximize your time in bed. **Learn** [**how long it takes to recover from sleep deprivation**](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) **here.** ![](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app calculates how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* **Expert tip:** If you know you’ve got an all-nighter coming up, lower your sleep debt beforehand to help you function better afterward. You’ll also have less sleep to catch up on. Try aiming for five hours of sleep debt or lower. One or two bad nights of sleep is nothing to worry about, but if you regularly get poor sleep and you’ve improved your sleep hygiene, reach out to a healthcare provider to get checked for an underlying health problem or sleep disorder like sleep apnea. **Heads-up:** We all need a different amount of sleep. This is known as your sleep need. When we looked at the sleep needs of 1.95 million RISE users aged 24 and older, we found it ranged from five hours to 11 hours 30 minutes. RISE can work out [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) a night, so you know what to aim for when you can get more sleep. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## Get Through the Day on No Sleep You don’t want to make a habit of it, but sometimes you need to function on no sleep. Whether you’ve pulled a true all-nighter or simply got less sleep than you need, try getting out in sunlight, exercising, and taking a nap to function better the next day. RISE can help you sync up with your circadian rhythm — to make the most of the energy you do have — and pay back sleep debt — so you can get back to operating at 100%. It’s fast, too — 80% of RISE users say they feel more energy and get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How to Get Clear Skin Overnight: 2 Overlooked Tips That Work published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-clear-skin-overnight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Get Clear Skin Overnight: 2 Overlooked Tips That Work Published 2023-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman with clear skin, looking restful after a good night's sleep](/assets/63b75d49b4d120961bef9a25_how-to-get-clear-skin-overnight-n.avif) Skin is one of those things we don’t even think about when it’s behaving. But when we have acne, dark spots, or clogged pores, it’s hard to think about anything else. Especially when excess oil and zits seem to always appear the morning of a big day. And while there are endless spot-treating skincare products and brightening treatments out there promising to clear up your skin, there are two overlooked ways to make it happen that most of us are neglecting. The best part? These methods are natural, don’t involve expensive or irritating products, work for every skin type, and you can do them in the comfort of your own home. Below, we’ll dive into how getting enough sleep and getting this sleep at the right times for your body clock can transform the look of your skin. Plus, we’ll show how the [RISE app](https://www.risescience.com/.md) can make this easy to do. ‍ [How does sleep affect your skin?](#sleep) [How does your circadian rhythm affect your skin?](#circadian) [How to get clear skin overnight?](#clear) ‍ ## How Does Sleep Affect Your Skin? You probably know you need to get enough sleep each night to feel and perform your best, but sleep also has a huge impact on how your skin feels and how it looks. When you don’t meet your sleep need — the genetically determined amount of sleep you need each night — your skin suffers. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/35698548/) found those with later bedtimes had: * Less hydrated skin * Less skin firmness and elasticity * More water loss in the skin * More wrinkles * More oily skin We’ve covered the [benefits of beauty sleep](https://www.risescience.com/blog/beauty-sleep-look-better-overnight.md) here in more detail, but here’s what’s happening to your skin when you don’t meet your sleep need: ### Your Skin Can’t Renew and Repair Itself Sleep is the time your body goes into repair mode. While you get some shut-eye, your body flushes out toxins, gets rid of dead skin cells, and creates new healthy ones. The pituitary gland in your brain produces human growth hormone during [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and this contributes to the repair and maintenance of your skin. When you don’t meet your sleep need, you’re not giving your skin the time it needs to repair. And while we’re not advising you skip out on the SPF (broad-spectrum sunscreen protects you from dark spots, wrinkles, and skin cancer!), getting enough sleep can also help you [recover better from sunburn](https://pubmed.ncbi.nlm.nih.gov/25266053/). ### You Develop or Worsen Acne There’s a lot of ambiguity when it comes to how acne is categorized and studied, and even around what causes it, but one thing that’s becoming clearer is that sleep and acne are tightly linked. The best spot treatments for pimples, breakouts, and acne may be simply a good night’s sleep. When you’re sleep deprived, your skin’s [regulation of sebum](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242399/), or natural oil, is thrown off, which is linked to acne. A lack of sleep also causes oxidative stress and inflammation, which is linked to acne. And your stress hormone [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) spikes when you don’t get enough sleep, which is also — you guessed it — linked to acne. Not getting enough sleep may also throw off your androgen hormones (such as [testosterone](https://www.risescience.com/blog/testosterone-and-sleep.md)), which can increase sebum production. With more sebum, your skin will be oilier, have more blemishes, and bacteria can thrive, triggering acne. A buildup of sebum can also lead to your pores clogging, causing whiteheads and blackheads. As one [paper](http://repository.uki.ac.id/1796/18/Jurnal%20The%20Relationship%20between%20Sleep%20Quality%20and%20Students%20Acne%20Vulgaris%20Severity.pdf) on the topic states, staying up late can lead to sleep loss and: “Staying up late can cause an increase in the activity of androgen hormones. Increased activity of this hormone causes an increase in sebum production, causing the skin to tend to be more oily and make acne easier.” But while sleep should be a priority for anyone with acne-prone skin, it may not be easy to come by. That’s because while sleep impacts acne, acne can also impact your sleep. [Research](https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=00015555&AN=101619664&h=M0ZWeVqwuN74q5YPS5bV%2f1SiUxT97MPiMI6gHe38A%2bwIpEeq6FiggIxo6G1ZdZAp8yxdXKkm2RixJ02kSbR7ow%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d00015555%26AN%3d101619664) has found those with acne are more stressed, and stress and [anxiety](https://www.risescience.com/blog/anxiety-and-sleep.md) can make it harder to fall asleep, causing a vicious cycle. Your body works hard to stay in sleep homeostasis (the balance between the need for sleep and wakefulness) but this need for balance exists elsewhere, including in your skin (like the balance between removing old skin cells and creating new ones). So, getting your sleep right can have a cascade of good effects. Another thing to be aware of: Those who are [overweight or obese](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7113252/) tend to have higher androgen levels, which may increase sebum and acne. And sleep deprivation can lead to [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md). And if you suffer from acne caused by wearing a mask during the [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) pandemic — also known as maskne — [poor sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8242399/) can aggravate these flare-ups. ### Your Skin’s Barrier is Compromised Your skin’s natural barrier acts as armor against the outside world, keeping irritants out and hydration in. But this is yet another thing that’s impacted by a lack of sleep. One [study](https://pubmed.ncbi.nlm.nih.gov/25266053/) found good sleepers who slept for seven to nine hours a night had 30% better barrier recovery than poor sleepers who slept for five hours or less. For glowing skin, you need a healthy skin barrier. When it’s damaged you’re more prone to dryness, flaky skin, red or discolored patches, sensitive skin, acne,[dermatitis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/#R149), and psoriasis. ### Your Complexion Takes a Hit When you don’t meet your sleep need, your blood flow is reduced, leading to a paler, more blotchy, and more uneven skin tone. The sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) helps prime your body for sleep, but when you get light exposure at night, or when you don’t get enough sleep from a misaligned body clock (more on this later), this [hormone is suppressed](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/). However, melatonin is hugely impactful on your skin. It’s been associated with [suppressing UV damage](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/) in the skin, wound healing, having anti-inflammatory properties, and protecting you from [acne](http://repository.uki.ac.id/1796/18/Jurnal%20The%20Relationship%20between%20Sleep%20Quality%20and%20Students%20Acne%20Vulgaris%20Severity.pdf) — all of which help keep your complexion clear. What’s more, [increased cortisol from sleep deprivation](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) can break down collagen, the natural protein responsible for skin plumpness, and reduced blood flow can also cause blood to pool around your eyes, creating those tell-tale dark circles. You can learn [how to get rid of dark circles and bags under eyes](https://www.risescience.com/blog/get-rid-dark-circles-under-eye-bags-naturally-lack-of-sleep.md) here. ### Working Out Your Sleep Need Most of us don’t know our sleep need, though. Contrary to popular belief, it’s not simply eight hours for everyone. One study suggests the average sleep need is[8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. The [RISE app](https://www.risescience.com/.md) uses historical phone use data and proprietary sleep-science-based model to work out your exact sleep need in hours and minutes. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ‍ ## How Does Your Circadian Rhythm Affect Your Skin? When you think about getting glowy skin, you probably think of a skincare regimen packed with face masks, cleansers, and toners — and less about sleep. But beyond meeting your sleep need, you also want to think about your body clock, or your circadian rhythm. Your circadian rhythm is your body’s roughly 24-hour internal clock. You have one master clock in your brain, which controls things like your sleep-wake cycle and hormone production, and peripheral clocks in almost every other organ and tissue, including in your skin. Everything from [skin cell production](https://www.sciencedirect.com/science/article/pii/S0945053X19301696) to water loss to barrier function runs on a circadian rhythm, varying across the day. While these clocks are always ticking away, it’s easy to get out of sync with them by working night shifts or sleeping or eating at odd and irregular times. This not only tanks your energy levels and can cause serious [health consequences](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), it impacts your skin, too. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4559719/) shows DNA repair activity is higher in the morning and can be thrown off in shift workers who are out of sync with their circadian rhythms. As a [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/) discussing the research puts it: “This suggests that during the early morning hours, the body best performs DNA repair and that optimal DNA repair occurs with optimal sleep.” [Psoriasis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/), a skin condition that causes flaky patches to form, has also been linked to disruptions to your circadian rhythm, although it’s not clear why exactly yet. And those with psoriasis may also experience more [sleep disruptions](https://link.springer.com/article/10.1007/s00403-014-1482-6) like insomnia, which creates a vicious cycle as sleep deprivation can make the condition worse. Being out of sync with your circadian rhythm also increases the [signs of extrinsic aging](https://pubmed.ncbi.nlm.nih.gov/25266053/), or aging caused by external lifestyle factors, and [magnifies the effect of chronological age on the intrinsic aging of the skin](https://febs.onlinelibrary.wiley.com/doi/10.1002/1873-3468.14192). Concerned about signs of aging? You can learn more about [how to prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) here. ‍ ## How to Get Clear Skin Overnight? Getting clear skin in your sleep isn’t just about using the perfect pillowcase, best face wash, or most-expensive retinoid — it’s about the sleep you’re actually getting and when you get it. Here’s how to maximize your chances of clear skin. ### Lower your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body. It’s compared to your sleep need. In an ideal world, we’d all be meeting our sleep needs every night, but late nights spent working, tending to kids, or out with friends often get in the way. That’s why it’s important to keep track of your sleep debt overall. Focusing on sleep debt, rather than hitting your exact sleep need each night, also makes things less stressful — and as we covered above, stress has a huge impact on both your sleep and skin. We recommend keeping your sleep debt below five hours to help you feel, function, and look your best. Got more than five hours? Here’s how you can pay it back: * **Take well-timed naps:** Check RISE for the best time to do this. * **Go to bed a little earlier.** * **Sleep in a little later:** Just be sure not to sleep in more than an hour or two to avoid disrupting your circadian rhythm. * **Improve your sleep hygiene:** [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits help you fall asleep faster and wake up less often during the night, meaning you get more sleep overall. The win-win about sleep hygiene is that many of the habits — like limiting alcohol, avoiding melatonin-suppressing bright light before bed, and having a relaxing bedtime routine (in which you might wash your face and do calming activities) — can also help to promote radiant skin. The RISE app can work out how much sleep debt you have and keep track of it as you pay it back. It can also guide you through 20+ sleep hygiene habits and tell you the ideal time to do them to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Staying in sync with your circadian rhythm can ensure everything from your skin barrier to your DNA repair work as well as they should. Here’s how to stay in sync: * **Keep a consistent sleep schedule:** Even on weekends or days off. * **Eat meals at roughly the same times and during the day:** Eating when your body is expecting it — i.e. during the day — and at regular times. Bonus: RISE can tell you when to finish up your [last large meal of the day](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) to stop it from keeping you up at night. * **Go to bed at the right time for you:** There’s a time of night when your body’s rate of melatonin production will be at its highest. In the RISE app, we call this your Melatonin Window. Head to bed during this time to get the sleep-boosting benefits of the hormone. The RISE app predicts your circadian rhythm each day and shows you a visual representation of when your body naturally wants to wake up, wind down for bed, and go to sleep, making it easy to sync up your daily life to it. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ## Sleep is Nature’s DIY Skin Treatment You may have tried over-the-counter lotions, elaborate skincare routines, or multiple trips to the dermatologist, but one skincare tip you may be missing out on is sleep. Meeting your sleep need and living in sync with your circadian rhythm can help reduce acne and breakouts, even out your complexion, and make sure your skin’s barrier function is in tip-top condition, keeping redness and discoloration at bay. To get the beauty sleep your skin needs, use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and how much sleep debt you have. RISE can also predict your circadian rhythm each day, helping you sync up with it, and guide you through 20+ sleep hygiene habits to make getting beauty sleep at the right times easier. The real win-win to all this? The benefits of meeting your sleep need and staying in sync with your circadian rhythm extend far beyond clearer skin. They can boost your energy levels, productivity, mood, and overall health, too. Seeing the effects of sleep debt and circadian misalignment on your skin may be just the nudge you need to start paying attention to these often-forgotten pillars of health. ## FAQs ### What is the trick to clear skin? The trick to clear skin is getting enough sleep and staying in sync with your body clock. This reduces acne, keeps your skin oil-free, evens out your complexion, keeps redness and discoloration at bay, and ensures your skin can repair and renew itself well. ### Why does my skin look better in the morning? Your skin looks better in the morning as your body has spent the sleep time repairing and renewing your skin cells. Your skin is also slightly thicker in the morning and fluid has returned to your face, meaning fine lines and wrinkles look less pronounced. ### What foods clear your skin? Foods that clear your skin include whole grains, fruits, vegetables, nuts, seeds, fatty fish, and foods high in antioxidants like berries, tea, and green vegetables. Avoid sugar, simple carbs, and processed foods. While many believe chocolate causes acne, more research needs to be done to confirm. ### Does drinking water clear skin? Yes, drinking water can help clear skin. Dry skin produces more oil, which can lead to clogged pores, breakouts, and acne. Drinking water can also make your skin softer and smoother. ### What can we apply on our face overnight? You can apply vitamin c serum, chemical exfoliants like salicylic acid or glycolic acid, retinol, hyaluronic acid, aloe vera gel, tea tree oil, or green tea extract to your face overnight to exfoliate, brighten, and promote clear your skin. Moisturizers can also lock in hydration. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Get Energy When Pregnant? 8 Things To Consider published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-energy-when-pregnant domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Get Energy When Pregnant? 8 Things To Consider Published 2022-08-29 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Pregnant woman with partner resting and making most use of energy while pregnant](/assets/630e875ed938654f3a062b82_how-to-get-energy-when-pregnant-n.avif) Tiredness is a common pregnancy symptom, especially during the first and third trimesters. But that doesn’t make it any easier to live with. You’re more tired than usual — you’re growing a new human, after all — but you can’t turn to your usual pick-me-ups of double-shot espressos and energy drinks, and you still want to work and keep living your life. Unfortunately, more research needs to be done on how energy levels during pregnancy can be improved, but below, we dive into what science does know. ‍ [Why am I tired when pregnant?](#tired) [How to get energy when pregnant?](#energy) ‍ ## Why Am I Tired When Pregnant? Several things can make you feel more tired than usual when pregnant. ### High Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app can work out how much sleep debt you have. [Sleep debt is the running total of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md). It’s measured over the last 14 nights and compared against your sleep need, the genetically determined amount of sleep you need each night. When you don’t meet your sleep need, you start building up sleep debt, and feeling more and more tired. High sleep debt makes anyone feel tired, pregnant or not, but it’s especially hard to meet your sleep need when pregnant. [Sleep disturbances](https://journals.lww.com/greenjournal/Abstract/2010/01000/Sleep_Disturbances_in_Pregnancy.14.aspx) are all too common when pregnant with a seemingly endless number of things either keeping you up or waking you up during the night. You can easily build up sleep debt while pregnant due to: * [Increased need to use the bathroom during the night](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * Nausea * Heartburn * Restless leg syndrome * [Leg cramps at night](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) * Back and pelvic pain * Baby movements keeping or waking you up * Nightmares — especially in [late pregnancy](https://pubmed.ncbi.nlm.nih.gov/24780135/) * Increased metabolic rate making you feel hot when you sleep * Finding it hard to find a comfortable sleeping as your pregnancy progresses * Increased [estrogen levels](https://www.acpjournals.org/doi/abs/10.7326/0003-4819-134-5-200103060-00012) impact your sleep and may decrease REM sleep (rapid-eye-movement sleep, the phase where you most commonly dream) * Hormonal changes can cause [insomnia](https://www.acpjournals.org/doi/abs/10.7326/0003-4819-134-5-200103060-00012) and daytime sleepiness Turn to the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need. The app can also work out how much sleep debt you’re carrying. ### Circadian Misalignment Your circadian rhythm is the roughly 24-hour cycle of your [biological clock](https://www.risescience.com/blog/biological-clock.md). It controls everything from when you feel tired and alert to when your body produces certain hormones. When you’re not living in sync with it, your energy levels take a hit. You might be out of sync with your circadian rhythm if: * **You have social jetlag:** Or you go to sleep later on the weekend than during the week. [Research](https://www.nature.com/articles/s41598-021-97946-5) shows 77% of pregnant women have more than an hour of social jet lag during at least one trimester. You can learn more about [social jet lag](https://www.risescience.com/blog/social-jetlag.md) and how to combat it here. * **You’re a shift worker:** Either you work nights or you work rotating shifts, so your sleep and meal times are always changing. * **You’re not honoring your chronotype:** Perhaps you’re a night owl forcing yourself to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md). * **You eat at very odd times:** Like during the night or your meal times are dramatically different each day. Just like with sleep debt, not living in sync with your circadian rhythm drains anyone of energy. But it can be harder to stay in sync when pregnant. Sleep disruptions may make your sleep schedule irregular, increasing social jetlag, and nausea and cravings can often dictate when you eat. That’s before even thinking about your work times and your chronotype. It’s hard to picture your circadian rhythm, but RISE makes that easy. The app predicts your circadian rhythm each day and shows you a visual representation of how your energy levels will fluctuate throughout the day and when your body naturally wants to go to sleep and wake up. ### Other Pregnancy-Related Factors Your body is working hard growing a baby and changing a lot. Here’s what else affects your energy levels when pregnant: * Increased levels of estrogen and progesterone, which act as sedatives * Lower blood sugar levels * Lower blood pressure * Increased blood production * Nausea and morning sickness making you feel drained, especially in early pregnancy * Stress and [anxiety](https://www.risescience.com/blog/how-to-calm-anxiety-at-night.md) about your pregnancy, impending motherhood, or the extra stress of balancing work while pregnant * Anemia or an iron deficiency * Carrying extra weight, especially towards the end of your pregnancy **Heads-up:** While fatigue is a common pregnancy symptom, you should speak to a doctor if you’re feeling extremely tired all the time to rule out any underlying causes. ‍ ## How to Get Energy When Pregnant? While you might not be able to get the energy levels you had before you got pregnant, there are things you can do to reduce how tired you feel. Here’s how you can work on bringing those energy levels up. ### 1\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) RISE can remind you when to do 20+ sleep hygiene habits. As sleep disturbances are even more common when pregnant, you should pay special attention to sleep hygiene. Sleep hygiene is a set of behaviors you can do that help you fall asleep faster and wake up less often during the night. This will help you get more sleep each night, increasing the odds of you meeting your sleep need and feeling more energized the next day. Sleep hygiene includes: * **Getting light first thing:** Aim for 10 minutes of natural light as soon as possible after waking up or 30 minutes outdoors if it’s overcast. This will reset your circadian rhythm for the day and help you feel sleepy come your desired bedtime. * **Avoiding light before bed:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), so 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). On your (probably many) trips to the bathroom during the night, use your phone flashlight instead of bright overhead lighting. * **Winding down before bed:** This helps to slow your body and brain down for bed and reduce stress (which is linked to [pregnancy nightmares](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103377/)). Read, journal, practice yoga, or listen to music. One [study](https://www.tandfonline.com/doi/abs/10.1080/03630242.2015.1088116) found women who listened to 30 minutes of music at bedtime for two weeks experienced improved stress, anxiety, and perceived sleep quality. * **Keeping your bedroom dark, cool, and quiet:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) (this is especially important as you may feel warmer when pregnant) and use blackout curtains, an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and [earplugs](https://www.amazon.com/dp/B005YUW7A2/) to turn your bedroom into a sleep sanctuary. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. And RISE can guide you through 20+ sleep hygiene habits and tell you exactly when to do them each day to make them more effective. ### 2\. Lower Sleep Debt The good news about sleep debt is that it is possible to [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md), pay down this debt, and increase your energy levels. We usually recommend keeping sleep debt below five hours to feel and perform your best. But when pregnant, you may find that keeping your sleep debt even lower than this helps you feel better during the day. Use RISE to find out your sleep need and aim to hit at least this amount throughout your pregnancy. If you find out you have a high amount of sleep debt, you can pay it back by: * **Taking naps:** Naps are especially useful if you’re waking up often during the night. Check RISE for the best time to take a nap to stop it keeping you up at night. *We answer* [*all of your napping questions*](https://www.risescience.com/blog/are-naps-good-for-you.md) *here.* * **Going to bed a little earlier.** * **Sleeping in a little late:** Keep lay-ins to an hour or two to avoid disrupting your circadian rhythm. * **Improving your sleep hygiene:** If you can’t squeeze in extra sleep, or pregnancy symptoms are stopping you from getting any more sleep, focus on your sleep hygiene. This will help improve your [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), meaning less time awake in bed. You can use RISE to keep track of your sleep debt throughout your pregnancy and take extra steps (like a nap or sleeping in) when you see it creeping higher. **Heads-up:** Avoid [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) while pregnant as there’s simply not enough research into how safe these are. Even melatonin may not be suitable. Speak to a doctor before taking it to help you fall asleep. ### 3\. Live in Sync with Your Circadian Rhythm Living in sync with your circadian rhythm can boost your energy levels and has plenty of [health benefits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/), like reducing the likelihood of developing certain diseases. Here’s how to do it: * **Keep a regular sleep schedule:** Aim to wake and up and go to sleep at the same times each day. If possible, pay down sleep debt with naps, rather than sleeping in until noon one day. * **Eat during the day and at regular times:** Avoiding large meals too close to bed can also help reduce nighttime heartburn and digestive issues that can easily keep you up. * **Work with your chronotype:** If you have the flexibility, go to sleep and wake up when your body naturally wants to. You can also [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) if this doesn’t fit with your job or lifestyle. ### 4\. Find the Right Balance of Exercise ![RISE app screenshot showing you when to avoid working out](/assets/62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66QgeqTTDHsLqMw1VvzA1FBF9dY.png) The RISE app can tell you when to avoid exercise. You might find you can’t hit the gym as often as you used to pre-pregnancy, or at least, not with the same intensity. Downgrading your exercise may help conserve some of your energy. Swap long arduous hikes for gentle walks, HIIT classes for yoga classes or pregnancy pilates, and hill sprints for swims. Of course, speak with your doctor to find out the right intensity of exercise for you. Unless instructed to, you shouldn’t give up exercise altogether, though. When you’re tired, you may not be in the mood to move, but exercise can help: * Reduce the chances of developing gestational diabetes and preeclampsia. * Ease constipation. * Control weight gain. * Build core strength, which can reduce lower back pain, help during labor, and speed up recovery after giving birth. * Finish your meals — one [study](https://www.sciencedirect.com/science/article/abs/pii/S1755296611000524) found for every one-minute increase in moderate-to-vigorous physical activity, pregnant women are 17% less likely to have trouble finishing a meal due to tiredness. * Improve your sleep — [mindful yoga](https://journals.sagepub.com/doi/abs/10.1177/1099800409356320?casa_token=f1JPRhmvr1IAAAAA:2chRChH4mnDc3wgsQGtreg-tvX1wEwn2ZbOemRJ5xx5-1WQTLMyuuwHWC_tsKpJx1rUA1KHuWoM_) has been shown to reduce nighttime awakenings, how long you’re awake for at night, and perceived sleep disturbances in women in their second trimester. * Reduce sleep latency (the time it takes to fall asleep) and sleep fragmentation (how often you wake up during the night) in those who aren’t pregnant. More[research](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-3016.2009.01081.x) needs to be done to see how exercise can help improve sleep when pregnant. Although you should listen to your body and exercise when you have more energy, try to be done with your workout 1.5 hours before bed as it can disrupt your sleep. You can learn more about [exercise before bed](https://www.risescience.com/blog/exercise-before-bed.md) here. RISE can remind you when to work out before bed. ### 5\. Tweak Your Diet Eating right is hard at the best of times, but it’s even trickier when you’re pregnant. Perhaps all you’re craving is pizza or you’re feeling too nauseous to even look at a salad. But the right foods can increase your energy levels and help you have a healthy pregnancy. As best you can: * **Focus on eating a well-balanced diet:** Including plenty of fresh fruits and veggies, complex carbohydrates (like brown rice, whole grain bread, lentils, and oatmeal), fiber, and protein. * **Eat iron-rich foods:** Anemia is common during pregnancy and one major symptom is fatigue. Include iron-rich foods in your diet like spinach and sweet potatoes. * **Avoid simple carbs and sugary foods:** They cause your blood sugar levels to spike and then crash, leaving you feeling more tired than before. Plus, [sugar is associated with lighter and less restorative sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) and waking up more often during the night — as is saturated fat and a low-fiber diet. * **Opt for healthy snacks:** Go for veggies and peanut butter, yogurt, nuts, and seeds. * **Drink enough water:** Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue. Plus, when pregnant, your body needs more water to increase your blood volume and produce the amniotic fluid around your baby. * **Speak to a doctor about prenatal vitamins.** You can learn more about the [foods that give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. Just like with exercise, try to [avoid eating too close to bedtime](https://www.risescience.com/blog/sleeping-after-eating.md) as this could keep you up. Aim to be done with large meals two to three hours before you go to sleep. RISE can remind you when to wrap up your last large meal of the day. ### 6\. Consume Caffeine the Right Way You don’t need to give up [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md) altogether during pregnancy (although check with your doctor to make sure it’s okay for you). [The American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant) suggests limiting caffeine to less than 200 mg a day. Be sure to watch out for hidden caffeine in black tea, green tea, and chocolate. Even decaf coffee contains some caffeine. And steer clear of energy drinks — they often contain ingredients that may not be safe for pregnancy. When you do consume caffeine, do it at the right times of day. Drinking a cup of coffee is a great way to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or that groggy feeling you get when you wake up. But avoid it too close to bedtime or you run the risk of struggling to fall asleep. RISE can tell you the best time to have your last cup of coffee for the day. ### 7\. Match Your Day to Your Energy Levels ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The RISE app can show your energy peaks and dips each day. As much as you can try to boost energy levels through naps, healthy meals, and exercise, you should also cut yourself some slack. Growing a baby is no easy feat, so of course, your body is going to feel more tired than usual. Give yourself compassion and rest more often than you usually would. You may find you have more energy at certain times of day. If possible, schedule the tasks you absolutely have to get done for this time. When you’re feeling drained, take a break, go for a walk, do a relaxing activity, or take a nap. You can check RISE to see when your peaks and dips in energy will be each day. This way, you know when you’re most likely going to be able to get work tasks or household chores done, and when you’re better off resting. ### 8\. Speak to a Doctor You should speak to a healthcare professional if you feel like your tiredness is more than a pregnancy symptom. They can help you get to the bottom of your tiredness and may offer treatment options. For example, iron supplements can help with pregnancy anemia and its related fatigue. And [magnesium](https://academic.oup.com/fampra/article/31/1/7/438649?login=false) supplements may help to reduce leg cramps in pregnant women. **Heads-up:** Pregnancy fatigue is often stronger in the first trimester, so if you’re early in your pregnancy, remember this phase will pass and you’ll hopefully get some of your energy back as you move into your second trimester. ## Better Sleep and Better Days Getting enough sleep is hard enough as it is without mentioning the long list of pregnancy-related things that keep you up at night and drain your energy during the day. But, there are some things you can do to boost your energy levels. Keep your sleep debt as low as possible, work to live in sync with your circadian rhythm, and maintain excellent sleep hygiene. The [RISE app](https://www.risescience.com/.md) can help you stay on top of these three things to improve your sleep at night, boost your energy levels during the day, and help you feel as best as you can before the baby arrives. ‍ ## FAQs ### How to overcome tiredness during pregnancy You can overcome tiredness during pregnancy by exercising, eating a healthy diet, keeping sleep debt low, and living in sync with your circadian rhythm. But remember, tiredness is a natural symptom of pregnancy, so go easy on yourself and rest when you can. ### How to get energy without caffeine while pregnant To get energy without caffeine while pregnant, you can take a nap, exercise, eat a healthy energy-boosting snack, and long-term focus on keeping your sleep debt low and living in sync with your circadian rhythm throughout your pregnancy. ### How to get energy in your first trimester of pregnancy You may feel more tired during your first trimester, compared to your second. Take naps and rest, exercise, eat a healthy diet, keep sleep debt low, and live in sync with your circadian rhythm. Feelings of fatigue should decrease when you move into your second trimester, so hang in there! ### How to get energy in your third trimester of pregnancy Focus on finding a comfortable sleeping position (on your left side is best), stop drinking liquids two hours before bed to reduce nighttime bathroom trips, and take naps when you can to make up for lost sleep at night. Keeping sleep debt low and living in sync with your circadian rhythm will help to boost your energy levels. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Get More Deep Sleep? 16 Tips From a Sleep Expert published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-more-deep-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Get More Deep Sleep? 16 Tips From a Sleep Expert Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You can get more deep sleep by improving your sleep hygiene (avoid caffeine and alcohol close to bedtime and get light exposure first thing each morning), eating more fiber, taking a warm shower or bath before bed, and exercising. * That being said, we can’t directly control how much deep sleep we get. If you're getting enough sleep overall and following good sleep habits, you’re probably getting enough deep sleep. * The [RISE app](https://app.adjust.com/oha9msp) can help you get more deep sleep by working out how much sleep you need and telling you the best time to do 20+ sleep hygiene habits daily. Deep sleep is important for recovery, learning, and overall energy. But many factors can stop you from getting enough of it. Below, we’ll dive into how you can get more deep sleep at night, the benefits of deep sleep, and whether it’s something you should worry about (spoiler: it might not be). ## Advice From a Sleep Doctor “Don’t worry too much about how much deep sleep you’re getting," says Dr. Chester Wu. "You can’t really control it or even accurately measure it. Instead, focus on getting enough sleep and maintaining good sleep hygiene. This will give you the best chance of getting enough deep sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Get More Deep Sleep? Certain sleep hygiene behaviors can influence how much deep sleep you get at night. Here’s what to do to get more deep sleep. ### 1\. Get Enough Sleep Overall We can’t control how long our bodies spend in deep sleep, but we can control (to some extent) how much sleep we get overall. When you get enough healthy sleep (the kind of sleep you get from practicing good sleep hygiene), your body will spend the right amount of time in deep sleep for you. While most of your deep sleep will happen in the first half of the night, you still want to get enough sleep overall to make sure you’re [getting enough REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) and light sleep to feel and perform at your best. When you cut your sleep short, you can miss out on rapid-eye-movement (REM) sleep. Your body may then take the chance to catch up on REM when it can — this is known as REM rebound. This extra REM sleep can disrupt your normal sleep architecture (how your sleep is structured) and could cause a loss of deep sleep on other nights. **Heads-up:** We all need a different amount of sleep. This is determined by genetics and known as your sleep need. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found they ranged from five hours to 11 hours 30 minutes. ![The RISE app can work out how much sleep you need](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app can work out how much sleep you need. RISE uses a year’s worth of your phone use data and sleep science algorithms to work out how much sleep you need exactly. You can learn more about [how much sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Keep a Consistent Sleep Schedule Aim to go to bed and wake up at the same times each day, even on your days off. Keeping a consistent sleep pattern helps to keep your circadian rhythm, or body clock, in check. This will help you feel sleepy at bedtime, so you [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md), get into deep sleep sooner, and get enough sleep (and therefore enough deep sleep). The National Sleep Foundation now [recommends](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) (as of September 2023) consistent sleep times alongside their [sleep duration guidelines](https://pubmed.ncbi.nlm.nih.gov/29073398/). A consistent sleep schedule is important for health, safety, and performance, they say, while emphasizing that catching up on sleep on weekends may also be beneficial. [2023 research](https://academic.oup.com/sleep/advance-article/doi/10.1093/sleep/zsad253/7280269?login=false) shows sleep regularity may be a stronger predictor of all-cause mortality than sleep duration. You can learn more about [what a good sleep schedule looks like](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) here. ### 3\. Get Light Exposure First Thing Each Morning Get out in light as soon as you can each morning and get as much natural light throughout the day as possible. [Research](https://pubmed.ncbi.nlm.nih.gov/29040758/) shows high-intensity light exposure and getting light early in the day is linked to getting more deep sleep. Morning light can also reset your circadian rhythm for the day, helping to keep your sleep-wake cycle running smoothly. If it’s sunny out, aim for at least 10 minutes of light. If it’s overcast or you’re getting light through a window, aim for 15 to 20 minutes of light. If it’s dark out when you wake up, sit in front of a light therapy lamp that offers 10,000 lux of light exposure for 30 minutes. ### 4\. Avoid Screens Before Bed [Research from 2022](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/) found spending 30 minutes on your phone in bed led to getting 20 minutes less deep sleep. Screens like your laptop, TV, tablet, and phone emit blue light, which can make it harder to drift off in the first place. We’ve covered more on [screens before bed](https://www.risescience.com/blog/screens-before-bed.md) here, including how to use them wisely if you want to make them part of your bedtime routine. ### 5\. Avoid Caffeine Close to Bedtime A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can reduce your deep sleep and increase your light sleep. It can also cut into your overall sleep time. For the best sleep, avoid caffeine about 12 hours before bed. RISE can tell you when exactly to have your last cup of coffee. We’ve covered more on [how long caffeine lasts](https://www.risescience.com/blog/how-long-does-caffeine-last.md) here. ![RISE app screenshot showing when to limit your caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to stop drinking coffee. ### 6\. Avoid Alcohol Close to Bedtime One [study](https://www.sciencedirect.com/science/article/abs/pii/0013469480904277) found alcohol can reduce how much deep sleep you get, even in small doses. The research found a small dose of 0.16 grams of alcohol per kilogram of body weight can reduce deep sleep. For a person weighing about 70 kilograms (154 pounds), this translates to 11.2 grams of alcohol — or one standard drink, such as a 12-ounce serving of beer, 5-ounce serving of wine, or 1.5-ounce serving of spirits. Alcohol can make you drowsy and fall asleep faster, but it can cause you to [wake up more often in the night](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md). Avoid alcohol three to four hours before bed to stop it from messing with your sleep. RISE can tell you when it’s last call based on your body clock. We’ve covered more on whether [alcohol helps you sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) here. ### 7\. Exercise (at the Right Times) A [2021 sleep study](https://pubmed.ncbi.nlm.nih.gov/33627708/) found exercise can increase the stability of deep sleep, increasing the quality and consistency. When you work out may make a difference, but the research is mixed. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270305/) found working out at 7 a.m. resulted in more time in deep sleep compared to working out at 1 p.m. Another [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945714002482) found high exercise exertion 1.5 hours before bed was linked to more deep sleep. Just be careful about vigorous exercise an hour before bed as it has been shown to keep you up. RISE can tell you when it’s best to do gentle activity instead. ### 8\. Try Cyclic Meditation Cyclic meditation involves yoga postures and periods of relaxation on your back. This calming activity could help you switch off and fall asleep faster, but it’s also been shown to increase deep sleep. One [study](https://pubmed.ncbi.nlm.nih.gov/19564829/) found when participants practiced cyclic meditation twice in a day their percentage of deep sleep was significantly higher. ### 9\. Eat More Fiber [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) shows eating more fiber is linked to getting more deep sleep. Foods high in fiber include beans, nuts, seeds, broccoli, sweet potatoes, avocados, and whole grains. The same research found getting a higher percentage of energy from saturated fat is linked to less deep sleep. Eating a healthy diet full of fruits, veggies, protein, healthy fats, and complex carbohydrates can help you get better sleep and more energy. ### 10\. Consider Valerian Supplements [Research](https://www.aafp.org/pubs/afp/issues/2003/0415/p1755.html/) shows valerian supplements can help insomniacs get more deep sleep. It’s also been shown to help [elderly poor sleepers](https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-1014295) get more deep sleep. It’s not clear whether valerian extract could help those without sleep problems get more deep sleep, though. ### 11\. Listen to Pink Noise One very [small study](https://www.sciencedirect.com/science/article/abs/pii/0022460X9190537T) found pink noise played throughout the night at 40 and 50 decibels may increase deep sleep compared to pink noise played at 35 decibels. Another [study](https://onlinelibrary.wiley.com/doi/full/10.1002/acn3.796) found pink noise played during deep sleep increased slow brain wave activity in participants with amnestic mild cognitive impairment (a precursor to Alzheimer’s disease). You can listen to pink noise like ocean, waterfall, and rainfall sounds in the RISE app. We’ve covered more on pink noise, white noise, and the [best sounds for sleep](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. ### 12\. Take a Warm Shower or Bath Before Bed A [2019 meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) found a warm bath or shower before bed can increase the amount of deep sleep you get. It also helps you fall asleep faster, spend less time awake during the night, and get more sleep overall. Warm water can also help your core body temperature drop before bed, which is needed to fall asleep. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found even just immersing your feet in warm water can have this effect. ### 13\. Take Time to Unwind Before Bed Stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can keep you up at night, cutting into your sleep time. It’s a common disruption, too. RISE users say stress and anxiety are the biggest barriers to getting a good night’s sleep. To help you unwind, spend the hour or so before bed doing relaxing activities. This can include taking a warm shower or bath, reading, listening to music, journaling, or doing yoga. You can learn more about science-backed [bedtime routines for adults](https://www.risescience.com/blog/bedtime-routine.md) here. ### 14\. Make Your Bedroom as Dark as Possible A small [study](https://pubmed.ncbi.nlm.nih.gov/24210607/) found sleeping with the lights on can lead to more light sleep and less deep sleep. As well as turning out the lights, invest in blackout curtains, wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and cover up any electronics that emit light. We’ve covered more about the dangers of [sleeping with the lights on](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) here. ### 15\. Improve Your Sleep Hygiene Sleep hygiene is the set of behaviors that influence your sleep. Good sleep hygiene will help you fall asleep faster and wake up less often, making it easier to get enough sleep. It includes many of the recommendations listed above. Here’s a recap of what good sleep hygiene looks like: * Get out in sunlight as soon as possible each morning * Avoid bright light about 90 minutes before bed * Avoid intense exercise, large meals, caffeine, and [alcohol too close to bedtime](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) * Make sure your bedroom is cool, dark, and quiet * Keep a consistent sleep schedule To help you stay on top of it all, RISE can tell you when to do 20+ sleep hygiene habits each day. ![RISE app screenshot showing sleep hygiene reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through 20+ sleep hygiene habits each day. ### 16\. Get Treated for Sleep Disorders and Health Conditions People with [sleep apnea](https://www.nature.com/articles/1300146) may get less deep sleep, but this can be lengthened with treatment. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. Those with depression may also get less deep sleep than usual, but sedating [antidepressants](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5548844/) can increase how much they get. Shallow sleep syndrome, or [nonrestorative sleep](https://www.sciencedirect.com/science/article/abs/pii/S1087079207001505), is when you can sleep, but sleep doesn’t refresh you. You might experience this if you have health conditions like chronic fatigue syndrome. Speak to a doctor about treatment options if you think you have a sleep disorder, medical condition, or mental health condition. ## Why Do I Get So Little Deep Sleep? The most likely reason you get so little deep sleep is because you’re not getting enough sleep overall. Caffeine, alcohol, light exposure, and your diet can all impact how much deep sleep you get, and people with health conditions like depression and Alzheimer’s disease get less deep sleep. Tracking your sleep stages with a wearable device can be [inaccurate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957400/), so you probably also don’t know how much deep sleep you’re really getting. It’s also hard to know how much deep sleep you need to begin with. The amount of deep sleep we need varies widely from person to person. You spend 10% to 25% of the night in deep sleep. So if you need eight hours of sleep, you’d need somewhere between 48 minutes and two hours of deep sleep. This will change depending on how much sleep you need, and it can change from night to night. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ## What Happens if You Don’t Get Enough Deep Sleep? If you don’t get enough deep sleep, you’ll feel low on energy and your immune system, long-term memory, [skin health](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need#:~:text=affect%20immune%20function%2C-,skin%20health,-%2C%20and%20even%20your.md), and glucose metabolism can all be affected. Not getting enough deep sleep has also been linked to health conditions such as: * [High blood pressure](https://pubmed.ncbi.nlm.nih.gov/29087522/) * Heart disease * Stroke * Alzheimer’s disease If you’re not getting enough deep sleep, you may not be getting enough sleep in general. Sleep deprivation can lead to: * Low energy * Trouble [focusing](https://www.risescience.com/blog/how-to-focus-better.md) * Irritability * [Weight gain](https://www.risescience.com/blog/sleep-and-weight-loss.md) * Diabetes * Cardiovascular disease * Anxiety and depression * [Falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) ## How Much Deep Sleep Do You Need? How much deep sleep you need depends on how much sleep you need overall. You spend 10% to 25% of your sleep time in deep sleep, so if you need [eight hours of sleep](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md), you’d need 48 minutes to two hours of deep sleep. But there are no set guidelines for deep sleep as it’s so individual. The amount of deep sleep you need changes across your lifespan ([kids get more than adults](https://pubmed.ncbi.nlm.nih.gov/11696069/) and [we get less as we age](https://www.ncbi.nlm.nih.gov/books/NBK526132/)). It can also change from day to day. A [2023 study](https://academic.oup.com/sleep/article-abstract/46/5/zsac319/6965459?login=false) found the percentage of time participants spent in deep sleep (as well as other sleep stages) changed over the course of five nights. You may get [more deep sleep](https://www.science.org/doi/abs/10.1126/science.7302594) after very intense exercise. And if you pull an all-nighter, your body might spend more time in deep sleep the next time you head to bed to make up for what it’s missed out on. We’ve covered more on [how much deep sleep you need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) here. ## Should I Worry About Deep Sleep? Our short answer is no. Here’s why: * **Your body knows what it’s doing:** The amount of deep sleep you need can change from night to night. If you’re getting enough sleep and have good sleep hygiene, your brain will self-optimize and spend the right amount of time in deep sleep for you. * **You can’t control it:** Even if you follow all of the above tips, you can’t control how long you’ll spend in deep sleep or any other stage, so why worry about it? * **You can’t accurately measure it:** [At-home sleep tracking](https://www.risescience.com/blog/sleep-tracking.md) isn’t an accurate way of measuring how long you spend in each sleep stage. It’s tricky to know whether you’re getting enough deep sleep. * **Research is inconclusive:** For example, one[study](https://pubmed.ncbi.nlm.nih.gov/4311056/) shows couples got more deep sleep when they slept without their partner, while another [study](https://www.hindawi.com/journals/sd/2017/8140672/) found couples got more deep sleep when they shared a bed. The same goes for [cannabis and sleep](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md). There are[studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442418/) showing it can both increase and decrease deep sleep. * **You’ll do things as part of good sleep hygiene anyway:** Many of the things you can do to boost deep sleep you’d do as part of a good sleep hygiene routine — like avoiding caffeine and alcohol too close to bedtime. * **Every sleep stage is important:** Don’t focus on deep sleep and forsake the other stages. Each stage is important for your health and well-being. RISE doesn’t track your deep sleep. Instead, we track the two biggest factors influencing how you feel and perform each day: your sleep debt and [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md). **Heads-up:** Sleep debt is how much sleep you owe your body. You can learn more about [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) here, including how to pay it back. If you do want to track deep sleep alongside your sleep debt and circadian rhythm, RISE syncs with wearable devices like [Apple Watch](https://help.risescience.com/hc/en-us/articles/4405263000471-Apple-Watch), [Oura](https://help.risescience.com/hc/en-us/articles/4405263267735-Oura), [Garmin](https://help.risescience.com/hc/en-us/articles/4405263358999-Garmin), and [Fitbit](https://help.risescience.com/hc/en-us/articles/4405263176343-Fitbit). ‍ [Users](https://appfollow.io/app/564260/review/332009456?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink) have found that when they reduce their sleep debt, their sleep stages improve too. “After taking sleep debt more seriously with RISE, I’ve found my sleep stages tracked by the Apple Watch have started to improve as a result of reducing the sleep debt.” ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. ## Get More Sleep to Get More Deep Sleep We can’t really control how much deep sleep we get. But getting enough sleep overall and following good sleep hygiene practices are the best ways to increase your odds of getting enough deep sleep. The RISE app can work out how much sleep you need, so you know what to aim for each night, and guide you through 20+ good sleep habits each day. You could be getting enough (deep) sleep within the week — 80% of RISE users get more sleep within five days of using the app. ## FAQs ### How to get more deep sleep? Get more deep sleep by getting enough sleep overall and improving your sleep hygiene, which includes keeping a regular sleep schedule, avoiding caffeine and alcohol close to bedtime, exercising, eating more fiber, and taking a warm shower or bath before bed. ### How to get more deep sleep naturally? Get more deep sleep naturally by getting enough sleep overall and improving your sleep hygiene, which includes keeping a regular sleep schedule, avoiding caffeine and alcohol close to bedtime, exercising, eating more fiber, and taking a warm shower or bath before bed. ### What causes a lack of deep sleep? A lack of deep sleep can be caused by not getting enough sleep overall, poor sleep hygiene, consuming caffeine and alcohol close to bedtime, poor diet, or medical conditions and sleep disorders like sleep apnea, depression, and Alzheimer’s disease. ### Does melatonin help you get more deep sleep? Melatonin doesn’t appear to help you get more deep sleep directly. Melatonin works best when it’s used to change the timing of your circadian rhythm, rather than forcing you to fall asleep. If you have jet lag or are shifting your sleep schedule, melatonin can help you get enough sleep on a better schedule for you, and therefore may help you get enough deep sleep. ### What supplements increase deep sleep? Valerian supplements may increase deep sleep. Studies show CBD doesn’t affect deep sleep, and cannabis may increase it or decrease it. Other supplements like magnesium and melatonin can help you get more sleep, but it’s not clear if they can help you get more deep sleep or not. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Get More Energy: 11 Tips That Actually Work published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-more-energy domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Get More Energy: 11 Tips That Actually Work Updated 2024-01-10 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder What would you do if you had more energy? Start that side hustle, play more enthusiastically with your kids, indulge in a hobby after work or socialize with friends, instead of flopping on the sofa? The options are endless. But first, you need to actually get that energy in the first place. That, of course, is no easy feat. Stress, sleepless nights, and poor diets all contribute to low energy. And the cycle is a hard one to break. When you’re feeling tired, you’re less likely to do the behaviors you need to do to boost your energy. Below, we’ll dive into how you break this cycle and get more energy, both in the short term to get you through an afternoon slump, and in the long term to improve how you spend your days. ‍ [What causes low energy?](#low) [How to get more energy long term?](#energy) [How to get more energy fast?](#fast) ‍ ## What Causes Low Energy? Many things can cause low energy, from underlying medical conditions to sleep disorders, weight loss to burnout. But most of the time, tiredness is caused by high sleep debt and circadian misalignment. Here’s a quick overview. ### High Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app works out how much sleep debt you have. [Sleep debt is the amount of sleep you owe your body measured over the last 14 nights](https://www.risescience.com/blog/what-is-sleep-debt.md). It’s compared against your sleep need, which is the individual and unique amount of sleep you need each night. Your sleep need is determined by genetics, just like height and eye color, and although the common advice is to get eight hours of shut-eye a night, the perfect amount of sleep is different for everyone. In fact, the average sleep need is [8 hours 10 minutes](https://www.nature.com/articles/srep35812), plus or minus 44 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. But many of us don’t know our sleep need — it’s not exactly something they teach at school. So, we go through life never really knowing if we’re getting the right amount of sleep or not. Plus, you can easily adapt to sleep deprivation. You think you’re fine, when really your physical and mental performance is far below what it could be. To find out your sleep need once and for all, turn to the [RISE app](https://www.risescience.com/.md). The app uses your phone use behavior and proprietary sleep-science-based models to work out your unique sleep need. Next, RISE works out how much sleep debt you have. If you haven’t been meeting your sleep need recently, this number will be high and may well be the reason you’re lacking in energy. We recommend keeping sleep debt below five hours to maximize your energy levels. ### Circadian Misalignment ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The RISE app predicts your circadian rhythm each day. Another key thing that tanks your energy levels in circadian misalignment. This happens when your social clock doesn’t match your circadian rhythm, or your [internal body clock](https://www.risescience.com/blog/biological-clock.md). This rhythm runs on a roughly 24-hour cycle and, amongst other things, it dictates when you feel awake, sleepy, and hungry. You might be in circadian misalignment if: * You’re a night shift worker. * You have [social jet lag](https://www.risescience.com/blog/social-jetlag.md) (affecting a whopping 87% of us!) or an irregular sleep schedule. * You’re ignoring your chronotype — perhaps you’re a night owl who has to wake up early for work. Again, aligning our social clock to our body clock isn’t necessarily something the average person knows how to do. RISE predicts your circadian rhythm each day and shows you a visual representation of your energy fluctuations and when your body naturally wants to go to sleep and wake up. This way, you can work to bring your day back in alignment with your biology to maximize your energy levels. Being in circadian alignment also has huge health benefits. When you’re out of sync, you have a [higher risk of obesity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), diabetes, mental health problems, heart disease, and cancer. **Heads-up:** Seek medical advice if you think a sleep disorder or medical condition could be the reason for your lack of energy. ‍ ## How to Get More Energy Long Term? There are plenty of quick-fix hacks you can do to get a shot of energy immediately (we’ll get onto those soon), but to really improve your energy, you need to play the long game. Here’s what to do: ### 1\. Find Out Your Sleep Need Don’t believe you can catch up on sleep? [Research](https://pubmed.ncbi.nlm.nih.gov/9231952/) shows after a week of only getting about five hours of sleep a night, participants were able to recover with two full night’s of sleep. To get enough sleep each night, you need to know how much of it you actually need. Turn to RISE to find out your unique sleep need and get a number to aim for each night. ### 2\. Pay Down Sleep Debt The good news about sleep debt is that research shows [you can pay acute sleep debt back](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) — the kind you’ve built up over the last two weeks — and reverse the damage and boost your energy. You can pay down sleep debt by: * **Taking naps:** Just be sure to not nap too close to bedtime or you’ll risk making it harder to sleep at night. Check RISE for the best time to nap for you. * **Going to bed a little earlier** * **Waking up a little later:** Keep this to an hour or two to avoid circadian misalignment. * **Improving your sleep hygiene:** If you can’t squeeze in any more sleep, focus on your sleep hygiene. This will help you fall asleep quicker and wake up less often during the night, increasing how much sleep you get overall. (More on what to do soon.) ### 3\. Set up a Sleep Schedule (and Stick to it) Sleeping at irregular times not only makes it harder to meet your sleep need, it messes up your circadian rhythm, causing tiredness this way, too. One [study](https://academic.oup.com/sleep/article/19/5/432/2749859) looked at two groups of college students. They got a similar amount of sleep, but one group was told to keep regular sleep and wake times. The results? “The combination of adequate sleep duration and regular nocturnal sleep schedules was found in the present study to be superior to adequate sleep duration alone in decreasing reported sleepiness and improving sleep efficiency.” FYI: [Sleep efficiency is the measure of how long you spend in bed actually asleep](https://www.risescience.com/blog/sleep-efficiency.md), taking into account how long it takes you to fall asleep (sleep latency) and how often you wake up during the night (sleep fragmentation). Both groups in the study saw a reduction in daytime sleepiness, but the group with the regular sleep schedule saw greater improvements in their energy levels, and these improvements lasted longer, too. We’ve covered [how to set up a good sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) here. But essentially, you need to think about your sleep need, your chronotype (whether you’re an early bird or night owl), your social clock (what time you have to be up each morning), and add on some extra time in bed to account for sleep efficiency. You can check RISE to see when your body naturally wants to go to sleep and wake up. If these times don’t fit with your schedule, you can learn [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here. ### 4\. Sync Up With Your Melatonin Window ![RISE app screenshot showing your melatonin window to tell you the best time to go to bed](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The RISE app tells you the best time to go to bed. This goes hand in hand with a regular sleep schedule, but it’s an important point worth mentioning on its own. Melatonin is the hormone your body makes to help you sleep, and there’s a window of time when your body’s rate of melatonin production will be at its highest. If you go to sleep in this roughly one-hour window you’ll have a much easier time falling and staying asleep. In the RISE app, we call this your Melatonin Window. With a regular sleep schedule, the timing of it shouldn’t change too much, but you can still check when RISE predicts your Melatonin Window will be and sync up your bedtime to match it. ### 5\. Make the Most of Energy Peaks and Dips Syncing up with your circadian rhythm isn’t just something you do at night. By doing it during the day, you can make the most of the energy you do have. Our energy levels naturally rise and fall throughout the day. You’ll experience a morning peak, afternoon dip, second-wind smaller peak in the late afternoon/early evening, and then a wind-down period until bedtime. The less sleep debt you have, the higher the peaks and shallower the dips. But [you will still feel that fall in energy in the afternoon](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). So, beyond keeping sleep debt low to maximize those energy peaks, you can schedule your day to make the most of them. If you can, schedule demanding tasks — writing, coding, or important meetings — for your peaks and easier tasks — emails, admin, or taking a break or a nap — for your dips. Check RISE for the timing of these peaks and dips each day. Just like with your Melatonin Window, the more regular your sleep schedule, the more similar these times will be day to day. Beyond your 24-hour circadian rhythm, you can also think about your 90-minute [ultradian rhythms](https://academic.oup.com/sleep/article/5/4/311/2753285?login=true). Your energy rises and falls over roughly 90-minute cycles throughout the day. Be sure to take short breaks to rest and recover between periods of focused work. ### 6\. Eat at the Right Times (and Eat the Right Things) Beyond sleeping at the right times, you should eat at the right times, too. Keep meal times to the daytime to stay in circadian alignment and finish up your last meal two to three hours before bedtime to stop digestive issues keeping you up at night. [Research published in 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) states diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and low in saturated fats are best for quality sleep. Opt for a healthy diet of complex carbs like whole grains and legumes, healthy fats, energy-boosting snacks like peanut butter or nuts, and plenty of veggies. Avoid simple carbohydrates and sugary snacks as these spike your blood sugar levels, leading to an inevitable sugar crash. And make sure you’re drinking enough water, even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) causes fatigue. When you’re tired, you might be craving an [energy drink](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) or more coffee than usual. Don’t consume these too close to bedtime as they can easily impact your sleep, making you more tired the next day. You can check RISE to see when your last meal should be each day. ### 7\. Improve Your Sleep Hygiene ![RISE app screenshot showing you when to avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app tells you the best time to do 20+ sleep hygiene behaviors. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is a set of daily habits you can do to improve your sleep. They’ll help you fall asleep faster, wake up less often, and get the sleep you need to give you the energy you want. Here’s what to do: * **Get natural light first thing:** Get at least 10 minutes of natural light as soon as possible when you wake up. This will reset your circadian rhythm for the day, meaning you’ll find it easier to sleep that night. * **Get natural light throughout the day:** This may make you less sensitive to bright light come evening. Go out for a walk, workout, or work by a window to get as much natural light as you can. Bonus: bright light increases our serotonin levels, which boosts our mood. * **Avoid artificial lights in the evening:** Light suppresses the sleep hormone melatonin, so dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid drinking alcohol or caffeine, exercising, or eating large meals close to bedtime:** All four can keep you up or wake you up during the night. RISE can tell you when to stop each one. * **Make your bedroom dark, cool, and quiet:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), use [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) and blackout curtains. If you wake up to use the bathroom during the night, use your phone flashlight instead of bright overhead lighting to keep melatonin levels high and make it easier to fall back to sleep. The RISE app can remind you when to do 20+ sleep hygiene habits at the right time for your circadian rhythm. When you get the timing of these habits right, they’ll be more effective (helping you meet your sleep need) and they’ll keep your circadian rhythm in sync, which also helps boost your energy levels. ‍ ## How to Get More Energy Fast? Need more energy now? Like right now? We’ve covered science-backed [ways you can wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. Here are a few energy boosters to help you fight fatigue fast: ### 1\. Drink Coffee Caffeine is a great pick-me-up. It temporarily blocks adenosine receptors in your brain, meaning you won’t feel the sleepiness effect of the compound. But [caffeine lasts in your system](https://www.risescience.com/blog/how-long-does-caffeine-last.md) much longer than you think (it could be up to 12 hours!) so be sure to cut yourself off early enough that it doesn’t keep you up at night. RISE can tell you the best time to have your final coffee of the day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up a reminder to limit caffeine after their cutoff time.* ### 2\. Exercise ![RISE app screenshots showing you when to avoid exercise](/assets/62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66QgeqTTDHsLqMw1VvzA1FBF9dY.png) The RISE app tells you when to avoid exercise to stop sleep disruptions. Get your heart rate up with a quick burst of physical activity. For bonus points, head outside to combine exercise with natural light and fresh air. A [10-minute brisk walk](https://psycnet.apa.org/buy/1987-14916-001) has been found to significantly boost energy more than a sugary snack. Just like with coffee, avoid [exercise too close to bedtime](https://www.risescience.com/blog/exercise-before-bed.md) to stop it impacting your sleep. ### 3\. Take a Nap Taking a nap can boost your energy levels that day and reduce your sleep debt to improve them over time, too. And it doesn’t need to be a long nap. In fact, one [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) found a 10-minute nap improved fatigue, vigor, and cognitive performance, with some of these improvements lasting for more than 2.5 hours. A 30-minute nap, on the other hand, improved performance, but participants felt [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess, when they first woke up. And naps aren’t just useful if you’ve got high sleep debt: naps can improve alertness, performance, and productivity in [well-rested people](https://academic.oup.com/sleep/article/42/8/zsz097/5544708), too. You’re probably noticing a pattern here, but just like with exercise and coffee, avoid napping too close to bedtime or it may make falling asleep harder to do later on. ### 4\. Drink a Glass of Water Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can make you feel tired and the very act of drinking water can make you feel more alert. What’s more? If you get up often to grab a glass of water, and later use the bathroom, the short burst of exercise will wake you up, too. **Heads-up:** Although these short-term energy hacks can help you get through a particularly sleepy afternoon, focus on the things that make a real difference to your energy levels (sleep debt and circadian alignment) to improve your energy levels long term. For when you do need a quick energy boost, RISE can find the best time in your calendar to do things like nap, workout, or go for a walk. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ## It's Possible to Get More Energy! One thing everyone can agree on is that life is better when you have more energy. Luckily, there are things you can do to get more of it, and they don’t involve turning to yet another cup of coffee. Lower your sleep debt, improve your sleep hygiene to meet your sleep need each night, and sync up your meal and sleep times with your circadian rhythm. These steps will maximize how much energy you feel each day. The [RISE app](https://www.risescience.com/.md) can guide you through each of these things. Each day, you can check how much sleep debt you have, see a prediction for your circadian rhythm, and get reminders for when to do 20+ sleep hygiene habits. All this leads to better sleep at night, and more energy the next day. ## FAQs ### How can I boost my energy? You can boost your energy by lowering your sleep debt with naps, syncing your sleep and meal times with your circadian rhythm, and maintaining good sleep hygiene to meet your sleep need each night. ### How can I boost my energy fast naturally? You can boost your energy fast naturally by drinking coffee, exercising, taking a nap, or drinking a glass of water. ### How do you get energy when you’re tired? When you’re tired, the best way to get more energy is to pay down your sleep debt. You can do this by taking a nap, going to bed a little earlier, sleeping in a little later, or improving your sleep hygiene to get more sleep each night. Syncing up with your circadian rhythm can also reduce tiredness. ### How to have more energy and motivation? You can increase your energy and motivation by meeting your sleep need each night with good sleep hygiene, paying down sleep debt, and syncing sleep and meal times to your circadian rhythm. ### How to feel energetic the whole day? To feel more energetic during the day, keep your sleep debt low and sync up with your circadian rhythm. However, energy levels naturally dip in the afternoon. You’ll feel this more if you’ve got a lot of sleep debt. Lower sleep debt through naps, sleeping for a little longer at night, or by improving your sleep hygiene to get more sleep overall each night. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Get More REM Sleep? Meet Your Overall Sleep Need published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-more-rem-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Get More REM Sleep? Meet Your Overall Sleep Need Published 2022-09-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Sleeping couple in bed trying to get more REM sleep](/assets/632f4e269cdce08f7318bf7b_how-to-get-more-REM-sleep-n.avif) Perhaps you’ve been analyzing your sleep stages and noticed REM (or rapid eye movement sleep) is a small percentage of your night. You might think getting more REM could help you have more dreams or even beat sleepiness during the day. Either way, you may want to know how to get more of it. But, it’s not as simple as that. Not only are all sleep stages important to general well-being and energy levels, there’s actually not a lot you can do to control how long you spend in certain stages of sleep. Plus, at-home sleep tracking is often inaccurate, so you may be getting more REM than you think and it can be difficult to know if any changes you make actually lead to you getting more of it. The one thing you can control, however, is how long you sleep for overall — and that will directly affect how much REM you get. Below, we’ll dive into what REM sleep is, how you can get more of it, and why you shouldn’t worry too much about how much of it you get (and what to do instead). ‍ [What is REM sleep?](#sleep) [Why is REM sleep needed?](#needed) [How much REM sleep should I get?](#much) [How to get more REM sleep?](#more) [Should I worry about how much REM sleep I get?](#worry) ‍ ## What is REM Sleep? REM sleep stands for rapid eye movement sleep. It’s one of the stages of sleep that we cycle through each night. In total, REM sleep makes up about 20% to 25% of the night. You’ll most likely have dreams during REM sleep and your eyes can be seen moving quickly underneath your eyelids — hence the name. A [night of sleep](https://www.ncbi.nlm.nih.gov/books/NBK19956/) is split between non-rapid eye movement sleep (NREM sleep) and REM sleep, and it usually looks something like this: * **Stage 1:** This is when we’re first drifting off and we can easily be woken up. We spend 2% to 5% of our total sleep time in this stage. * **Stage 2:** We spend about 45% to 55% in stage 2, also known as light sleep. This is where our breathing, heart rate, and brain activity all begin to slow down as we move deeper into sleep. * **Stage 3 or deep sleep:** This phase is also known as slow-wave sleep because it’s characterized by slow-wave brain activity. Most of this stage happens within the first third of the night, and it's the stage that’s the hardest to be woken up from. * **REM sleep:** In this stage, our muscles are temporarily paralyzed to stop us acting out our dreams. If you wake up remembering a vivid dream, you were probably in this stage. Brain wave activity, breathing, heart rate, and blood pressure all rise. In the first sleep cycle, we may only spend one to five minutes in REM, and the amount of time we spend in REM usually increases as the night progresses. This is why you need to get enough sleep overall to get enough REM, as most REM happens in the second half of the night. When you’ve moved through all of the sleep stages, you’ll begin a new cycle from the beginning. Each cycle could last between 70 to 120 minutes. ‍ ## Why is REM Sleep Needed? While deep sleep sounds like the most needed stage of sleep, every stage is in fact important. And that includes REM — it’s not just for dreams! It’s thought that REM is important for: * [**Memory consolidation**](http://science.org/doi/abs/10.1126/science.aad5252) * [**Brain development and learning**](https://www.nature.com/articles/nn.4479) **motor skills** * [**Regulating emotions**](https://www.sciencedirect.com/science/article/pii/S0960982219315155) * **Creativity:** REM may [enhance creativity](https://pubmed.ncbi.nlm.nih.gov/21443820/) and a lack of sleep lowers it. * **Pain response:** One [study](https://academic.oup.com/sleep/article/29/2/145/2708016) found that when we don’t get enough REM sleep, our response to pain increases the next day. * **Executive function**: This includes working memory, self-control, and flexible thinking. [Research](https://pubmed.ncbi.nlm.nih.gov/29988413/) suggests more REM sleep and fewer awakenings during the night are significantly associated with better performance tests measuring executive function. * **Accuracy:** In the study above, accuracy was reduced in individuals who had less REM sleep. * **Reducing dementia risk:** [Research](https://n.neurology.org/content/89/12/1244) has found less REM sleep is associated with a higher risk of dementia. * **Language learning:** According to sleep expert and author of *Why We Sleep* Matthew Walker, REM may even play a role in language acquisition in babies. A six-month-old may spend 50% of their time asleep in REM. * **Quality of sleep:** One [study](https://pubmed.ncbi.nlm.nih.gov/29988413/) found self-reported sleep quality was positively associated with the duration of REM sleep — although there’s [no agreed-upon definition for sleep quality yet](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md). ‍ ## How Much REM Sleep Should I Get? There’s no one single answer to the question of how much REM sleep you should get. Although research shows REM makes up 20% to 25% of total sleep time, the amount of sleep we all need is highly unique. This is called your sleep need. It’s determined by genetics and one study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so. However, [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of us may need 9 hours or more sleep a night. You can find out your sleep need with the [RISE app](https://www.risescience.com/.md). RISE uses your phone use behavior and proprietary sleep-science-based models to work this out, and it gives you a number to aim for each night in hours and minutes. Plus, the amount of REM sleep you need can change from night to night. If you’ve had a few nights of sleep deprivation, for example, you’ll experience [REM rebound](https://pubmed.ncbi.nlm.nih.gov/32809548/). This is when your body takes the opportunity to get more REM than usual to make up for what it lost out on. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798707/) looked at participants who only got six hours of sleep a night for six nights, followed by three recovery nights of 10 hours of sleep. The researchers found the amount of deep sleep didn’t change by much between the six-hour sleep nights and the 10-hour sleep nights. The amount of REM, however, decreased significantly during the restricted nights and then increased significantly during the 10-hour nights (in what’s known scientifically as a ‘REM rebound’, which describes the [increased frequency, depth, and intensity of REM sleep following a bout of sleep deprivation](https://www.ncbi.nlm.nih.gov/books/NBK560713/)). The researchers said this suggests: “a stronger biological drive to retain deep sleep than REM sleep.” But, that doesn’t mean REM isn’t needed. Participants experienced hormonal changes and their neurobehavior was impacted, even though deep sleep stayed roughly the same. The researchers said this shows that other stages, like stage 2 and REM, are necessary. The REM rebound following this period of restricted sleep also shows your brain is very good at self-optimizing and getting the REM it needs when you allow yourself to catch up on lost sleep. ‍ ## How to Get More REM Sleep? Your sleep tracker might give you the full breakdown of how long you spent in each sleep stage, but even if it were accurate (which [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6908975/) show it most likely isn’t), the reality is you can’t really do much about it. If you spend eight hours asleep, for example, you can’t decide how those hours will be allocated to different sleep stages. But, your body is very good at self-optimizing and spending the right amount of time in each sleep stage. You just have to give it the chance by focusing on getting enough sleep overall and making sure this sleep is healthy naturalistic sleep through good sleep hygiene (more on that soon). Here’s how to make sure you’re getting enough REM sleep. ### Find Out (and Meet) Your Sleep Need Use the RISE app to work out your individual sleep need and start aiming for this number each night. When you don’t get enough sleep, you can actually deny your body REM sleep in particular. While we get some [REM sleep](https://www.ncbi.nlm.nih.gov/books/NBK19956/) as part of each cycle, we get much more of it in the second half of the night, as the time we spend in REM increases with each cycle. So, if you don’t sleep for long enough, your body won’t get to spend as much time as it would like to in REM. For example, if your sleep need is eight hours and you sleep from midnight to 6 a.m., you’ve lost out on two hours of sleep. But, while that’s just a 25% reduction in total sleep time, that may translate to 60% to 90% of lost REM sleep. So, getting enough sleep in general is the key to getting enough REM. **Bonus tip:** Think about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), or how long you spend in bed actually sleeping. It takes some time for you to fall asleep (also known as sleep latency) and you wake up during the night (also known as sleep fragmentation). So, if your sleep need is 8 hours 30 minutes, you need to be in bed for longer than this to meet your sleep need. Add 30 minutes to an hour to your sleep need and spend this long in bed to ensure you get enough sleep and REM sleep. ### Practice Good Sleep Hygiene ![RISE app screenshot showing you when to get and avoid blue light and other sleep hygiene habits.](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The RISE app can guide you through 20+ sleep hygiene habits. Sleep hygiene is the set of daily behaviors you can do to help you fall asleep faster and wake up less often during the night. When your sleep hygiene is on point, you’ll have a much higher chance of getting enough sleep each night, and therefore getting enough REM sleep, too. The sleep you do get will also be set up to include enough REM sleep, as poor sleep habit behaviors like [drinking alcohol too close to bedtime](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) can suppress this sleep stage. Here’s what to do: * **Get light first thing:** This will reset your circadian rhythm, or body clock, for the day, helping you feel sleepy at the right time that evening. Aim for 10 minutes of natural light as soon as possible after waking up, and make that 30 if it’s an overcast day or if you’re getting light through a window. * **Avoid light in the evenings:** Light suppresses the sleep hormone melatonin. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90) 90 minutes before bed. * **Avoid caffeine, alcohol, exercise, and large meals too close to bedtime:** All four can keep you up or wake you up during the night. RISE can tell you the best time to avoid each one depending on your circadian rhythm. * **Make your bedroom dark, cool, and quiet:** Set the thermostat to 65 to 68 degrees Fahrenheit, wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and use blackout curtains and [earplugs](https://www.amazon.com/dp/B005YUW7A2/) to help you fall asleep and reduce sleep disruptions. * **Do a relaxing bedtime routine:** Give yourself time to unwind before bed each night. This helps to reduce stress and anxiety and helps you fall asleep faster. Use this time to read, do yoga, journal, or listen to music. Learn more about [how to create the perfect “adult” bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) here. To start getting better sleep, you can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. And to stay on top of all of these sleep habits, RISE can remind you when to do them at the right times each day. ### Live in Sync with Circadian Rhythm ![RISE app screenshot showing your melatonin window so you know the best time to go to sleep.](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The RISE app can tell you the best time to go to bed. Your circadian rhythm is your body’s internal [biological clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and dictates things like your energy levels, hormone production, and body temperature throughout the day and night. You might be out of sync with your circadian rhythm if: * You’re a shift worker. * You have social jet lag, or go to sleep later on the weekends than during the week ([87% of us do](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt)). * You’re ignoring your chronotype, like a night owl forcing themselves to be a morning person. When you’re living out of sync with your circadian rhythm, it’s much harder to get the sleep you need, as you might not feel sleepy when you head to bed, for example. You can sync up by: * **Honoring your chronotype:** If your body naturally wants to go to sleep and wake up later, let it. If this doesn’t fit with your lifestyle, you can [reset your circadian rhythm and shift it earlier.](https://www.risescience.com/blog/reset-circadian-rhythm.md) * **Keeping a consistent sleep pattern:** Find the best sleep schedule for you and then stick to it, even on weekends. * **Going to sleep at the right time for you:** Check RISE for your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production will be at its highest. Head to bed in this window of time and you’ll have a much higher chance of falling and staying asleep. ### What Science Says to Get More REM Sleep While we recommend not worrying about REM, or any other sleep stage, and focusing instead on getting enough sleep overall, there are a few things you can do to make sure you’re not getting in the way of getting your REM. * **Avoid alcohol too close to bedtime:** [Alcohol suppresses REM sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/). You take longer to reach the REM stage and you get less of it overall. Either skip the drinks altogether or finish your drinks three to four hours before heading to bed. RISE can tell you the best time to do this. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their limit alcohol reminder.* * **Avoid sleep aids:** [Research](https://www.ncbi.nlm.nih.gov/books/NBK526132/) says [sleep aids](https://www.risescience.com/blog/sleep-aids.md) like benzodiazepines decrease how long you spend in REM and increase the arousal threshold when in REM, or how easily you can be woken up. Barbiturates, which can be used to treat sleep disorders like insomnia, are also associated with decreased REM sleep. * **Avoid marijuana:** [Research](https://www.sciencedirect.com/science/article/abs/pii/S1087079207001670) suggests marijuana reduces total REM sleep and REM density. It may also increase [how long it takes](https://journals.sagepub.com/doi/abs/10.2190/ba5b-1lvx-0lq5-xv02) you to get to the REM sleep stage, but results here are contradictory. * **Avoid antidepressants (if possible)**: [Antidepressants](https://link.springer.com/article/10.2165/00003495-200565070-00003) increase how long it takes you to reach the REM stage and decrease how much of it you get overall — and this is true for both healthy and depressed patients. For some antidepressants, this reduction is only seen in the first few weeks of treatment and REM slowly increases again. ‍ ## Should I Worry About How Much REM Sleep I Get? The short answer is no. You can’t do too much about it. Of course, you can cut down on alcohol and avoid sleep medicines, but you should be doing that anyway as part of good sleep hygiene to help you get a good night’s sleep overall. What’s more, [sleep tracking](https://www.risescience.com/blog/sleep-tracking.md) is often unreliable. So, if your fitness tracker says you spent a certain percentage of your sleep time in REM, and you’re trying to get this number up, it may not be something you can trust. In fact, when using just electrical brainwave activity, it’s often impossible to tell REM sleep and wakefulness apart. Beyond that, it’s important to remember all sleep stages are important for your overall wellness. Deep sleep, for example, strengthens your [immune system](https://www.ncbi.nlm.nih.gov/books/NBK526132/), and [stage 2](https://www.sciencedirect.com/science/article/abs/pii/S1389945708700145) is associated with overnight motor skill improvement. So, you shouldn’t focus on just one stage. Finally, if you’re trying to get more REM sleep to [get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md), improve your mental health, or boost your [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md), for example, meeting your overall sleep need and living in sync with your circadian rhythm are the two most important things to focus on. If you’re meeting your sleep need and following good sleep hygiene, then you don’t need to worry too much. You’ll be setting your brain and body up to get enough REM sleep, without any additional work needed from you. **Heads-up:** You don’t need to worry about [how to get more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), either. ## You Don’t Need to Worry About REM Sleep While getting enough REM sleep is important, there’s not much you can do to control how your body cycles through the sleep stages. What you can do, however, is get enough sleep overall, sync up this sleep with your circadian rhythm, and practice good sleep hygiene. The [RISE app](https://www.risescience.com/.md) can help with all three. The app can work out your unique sleep need, predict your circadian rhythm each day, and guide you through 20+ sleep hygiene habits to help you stay on top of them. So, you can stop worrying about getting more REM sleep. If you focus on getting enough sleep overall, your body will take care of the rest. ## FAQs ### How can I increase my REM sleep? You can increase your REM sleep by avoiding alcohol, marijuana, and sleep aids. But, the best way to ensure you’re getting enough REM sleep is by getting enough sleep overall as your body will spend the right amount of time in each sleep stage if you give it enough time to do so. ### How to increase REM sleep naturally? You can increase REM sleep naturally by avoiding alcohol, marijuana, and sleep aids like benzodiazepines. Getting enough sleep in general also ensures you’ll get enough REM sleep, as your body will naturally spend the right amount of time in each stage. ### Supplements to increase REM sleep There’s not much research into whether supplements can increase REM sleep. If you want to increase your REM sleep, your best bet is to focus on getting enough healthy sleep in general each night, your body will take care of the rest. ### What causes lack of REM sleep? A lack of REM sleep can be caused by not sleeping for long enough, alcohol, marijuana, antidepressants, and sleep aids. To get enough REM sleep, make sure you’re getting enough sleep overall. ### How much REM sleep do you need? REM sleep can make up 20% to 25% of your total sleep time, but we all need a different amount of sleep overall. Plus, you may need a different amount of REM each night depending on how much sleep you’ve been getting recently. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Get Over Jet Lag: 12 Science-Backed Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-over-jet-lag domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Get Over Jet Lag: 12 Science-Backed Tips Published 2022-07-13 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## Key Takeaways * Get over jet lag faster with well-timed light exposure, melatonin, exercise, and meals. Resist naps, caffeine, and sleep aids. * Low sleep debt and circadian alignment, and adjusting your sleep schedule before you travel will speed up your adjustment to jet lag too. * The [RISE app](https://www.risescience.com/.md) can take the guesswork out of it by telling you when to get and avoid light each day, as well as help you lower your sleep debt before your trip and keep it low while away. If you’ve ever spent the first few days of vacation or a business trip feeling groggy in the day, wide awake at night, and battling through everything from loss of concentration to digestive issues, you’ll know what jet lag feels like. These symptoms last longer the further you’ve flown, and they can even get worse the older we get. While there’s no cure for jet lag, there are science-backed ways you can help your body adjust faster. Below, we dive into the strategies you can do before, during, and after your flight to get back to feeling your best as soon as possible. ‍ [What is jet lag?](#jet) [Can you speed up overcoming jet lag?](#overcoming) [How to get over jet lag?](#over) ‍ ## What is Jet Lag? Jet lag happens when you fly across time zones and your body’s internal clocks take time to adjust to the new local time. For example, if you fly from New York to London, your body will be operating in the old time zone five hours behind. The opposite happens when you fly back home. Common symptoms include: * Sleep problems — like struggling to fall asleep, stay asleep, and sleep through until morning * Daytime sleepiness * Lowered alertness * Loss of concentration * Appetite loss and feeling hungry at odd times * Digestive issues * Low mood and irritability * Poor performance — mentally and physically Jet lag messes with your sleep so much it’s even classed as a [sleep disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086113/). Symptoms depend on things like the number of time zones you’ve crossed, your age, and your chronotype. While sleep deprivation from flying can contribute to jet lag, the main cause is misaligned circadian rhythms. You have one master clock in your brain called the[suprachiasmatic nucleus](https://pubmed.ncbi.nlm.nih.gov/30167980/) (SCN). This is attuned to the light-dark cycle and dictates things like your energy levels, body temperature fluctuations, and hormone production. The SCN also sends signals to your peripheral clocks. These are the clocks that things like the liver, the gut, and the adrenal glands run on. While our circadian rhythms can adapt, it happens slowly, not in one long-haul flight. So when you suddenly jump forward five hours, it takes a while for your body clocks to catch up. And while they’re adjusting, you’ll feel the effects of jet lag. ‍ ## Can You Speed Up Overcoming Jet Lag? That good news is yes. While jet lag is short term and will go away on its own, you can speed up how long this recovery process takes. This is important for vacationers who want to get to enjoying their time off (or straight back into daily life after flying home), but it’s also vital information for business travelers, politicians, and competitive athletes. You can find out more about [how long jet lag lasts](https://www.risescience.com/blog/how-long-does-jet-lag-last.md) here. Your circadian rhythms respond to zeitgebers, “time-givers” in German, which are external cues that help them synchronize with the outside world. Light, exercise, and meals are all zeitgebers. Zeitgebers at certain times can cause phase shifts, or a change in timing, to your circadian rhythms, bringing them forward or pushing them backwards. However, the timing of these zeitgebers is crucial. If you do them at the wrong time you can move your circadian rhythms in the opposite direction. So, for example, you may push back your sleep-wake times, when you really want to bring them forward. That’s all down to something called the[phase-response curve](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/) (PRC). The PRC shows the relationship between a zeitgeber and the response it causes. For example, the PRC of light shows the direction and magnitude your circadian rhythm will shift if you get light at certain times. There’s a point in the day where a zeitgeber switches from bringing your circadian rhythm forward to pushing it back. For example, early morning light brings your circadian rhythm forward, whereas light late at night pushes it back. Most human light PRCs switch from bringing the circadian rhythm forward to pushing it back around the time we reach our lowest body temperature in the 24-hour cycle, or a little later (for many, this is in the early hours of the morning). Melatonin, on the other hand, is about 12 hours opposite to this. ‍ ## How to Get Over Jet Lag? Now you understand the science of jet lag, it’s time to get into the treatments. Here are 12 tips to help you beat jet lag faster on your next trip. ### 1\. Be Strategic with Your Light Exposure Timing your light exposure is one of the easiest things you can do to help speed up your adjustment to jet lag as it’s the most powerful zeitgeber. This is a tricky one to get right, though. When you’re traveling, it’s hard to avoid brightly lit airports and planes. It’s also hard to study the effect of light on jet lag in real-life situations, so the ideal timing and light intensity still needs more research. Here’s what the [scientific literature](https://pubmed.ncbi.nlm.nih.gov/22299812/) recommends though: If flying east: * Get light exposure in the second half of the night and early morning according to your old time zone. * Avoid light in the early evening and first half half of the night according to your old time zone. If flying west: * Get light exposure in the early evening and first half half of the night according to your old time zone. * Avoid light in the second half of the night and early morning according to your old time zone. Award-winning science journalist Linda Geddes recommends something similar in her book *Chasing the Sun*: When flying east: * Get light exposure between 6 a.m. and 6 p.m. (especially at 9 a.m.) in your old time zone. This will advance your body clock, bringing the timing of your bedtime and wake time earlier. * Avoid light outside of these times (especially at 3 a.m.) by wearing sunglasses or sleeping if it’s nighttime in your new time zone. When flying west: * Get light exposure between 6 p.m. and 6 a.m. (especially at 3 a.m.) in your old time zone. This will delay your body clock, pushing the timing of your bedtime and wake time back. * Avoid light outside of these times (especially at 9 a.m.) by wearing sunglasses or sleeping if it’s nighttime in your new time zone. Ideally, you should be seeking out natural light instead of artificial light to make this adjustment.[Research](https://pubmed.ncbi.nlm.nih.gov/22299812/) suggests bright interior artificial light is only about one-third as effective as bright sunlight. If natural light isn’t possible, you can try a[light box](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/). Light boxes with a large illuminated area are[recommended](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829880/) as it’s easier to sit in front of them with your head in a normal position and they’re less intense, and thus, less aversive. However, small portable light boxes are ideal for travel. **Bonus tip:** This isn’t just a travel tip, though. You should be strategic with your light exposure back home, too. Get light as soon as possible after waking and avoid it in the evenings to help stay in circadian alignment even when you’re not traveling. ### 2\. Take Melatonin Supplements Melatonin is a natural hormone your brain makes to prime your body for sleep, but you can also get it in supplement form. Instead of forcing you to sleep like traditional sleep aids, melatonin tricks your brain into thinking it's coming up to bedtime. Therefore, your body winds down when it usually wouldn‘t, helping you move your sleep-wake cycle. One[review](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full) looked at nine studies and found in eight of them, melatonin helped participants overcome jet lag after crossing five or more time zones. Here’s what the study’s authors, Andrew Herxheimer and Keith J. Petrie, had to say: “Melatonin is remarkably effective in preventing or reducing jet lag, and occasional short‐term use appears to be safe. It should be recommended to adult travelers flying across five or more time zones, particularly in an easterly direction, and especially if they have experienced jet lag on previous journeys. Travelers crossing 2‐4 time zones can also use it if need be.” And while there are plenty of studies showing melatonin is an effective jet lag treatment, the specific timings and doses are still unknown. We dive deeper into [how much melatonin to take for jet lag](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. Here’s what one[study](https://www.sciencedirect.com/science/article/abs/pii/S1477893908001270) recommends: For eastbound flights up to 9 hours long: * Prepare before the flight: Take 5 mg of melatonin, wake up earlier, and get bright light exposure. * Day of the flight: take 5 mg of melatonin at 6 p.m. * After the flight: take 5 mg at bedtime until adapted, and get 30 minutes of outdoor exercise to help speed up the process. For westbound flights up to 9 hours long: * Prepare before the flight: Take 1 mg of melatonin after waking up and gradually start waking up later. * Day of the flight: 1 mg after waking up. * After the flight: Stay up until your new target bedtime and get natural light exposure. Take 1 mg after waking up. For flights in either direction that are 10 to 14 hours long: * Prepare before the flight: Stay up later and get light exposure. Take 1 mg after waking up. * Day of the flight: 1 mg after waking up. * After the flight: 30 mins of outdoor exercise in the morning and afternoon. Take 5 mg at bedtime. **Heads-up:** People with health conditions should seek medical advice before taking melatonin. ### 3\. Time Your Exercise Right Exercise isn’t just good for your health, it can also work to keep your circadian rhythm aligned as it’s another zeitgeber you can use to manipulate the timing of your body clocks. However, more research needs to be done to find out the ideal timing and amount of exercise needed, as some results are conflicting. In general,[research](https://pubmed.ncbi.nlm.nih.gov/22299812/) suggests: * Early morning exercise can push back your circadian rhythm. * Early evening exercise can bring it forward. Another[paper](https://www.sciencedirect.com/science/article/abs/pii/S0140673607605297) noted that separating the effects of exercise from the effects of light exposure is difficult and there’s limited evidence exercise can shift your circadian rhythm alone. However, it does recommend “gentle exercise in bright light” to boost alertness during the day if you’re feeling sleepy from jet lag. **Bonus tip:** Avoid[exercise before bed](https://www.risescience.com/blog/exercise-before-bed.md), both while traveling and when back home, as this can make it much harder to fall asleep. ### 4\. Time Your Meals Right Meal times can also act as a zeitgeber. It’s thought the liver and gut circadian clocks can be synchronized by eating first, and through light exposure via the SCN second. A[2017 study](https://pubmed.ncbi.nlm.nih.gov/28661071/) with rats found eating at times according to your new time zone can speed up the adjustment. So, if you land at night, or if you find yourself awake during the night, try to resist eating until breakfast time in your new location. This goes for when you’re on the plane, too. Check the time in the destination you’re flying to and avoid eating when you wouldn’t be — during the night, for example. Further[research](https://pubmed.ncbi.nlm.nih.gov/22299812/) shows what you eat may also have an impact. Studies on animals suggest high-calorie diets may prevent adaptation to your new time zone. And it’s been suggested that adjustment can be sped up by eating a high-protein breakfast and a high-carbohydrate evening meal when you arrive. The tyrosine released from the high-protein meal would boost alertness and the tryptophan from the high-carbohydrate would decrease it. However, other studies say eating a high-carbohydrate meal in the morning could bring your circadian rhythm forward compared to eating that meal in the evening. **Bonus tip:** [Eating large meals too close to bedtime](https://www.risescience.com/blog/sleeping-after-eating.md) or eating rich foods can easily disrupt your sleep, at home and away. ### 5\. Pay Down Sleep Debt and Get in Circadian Alignment Before Your Flight ![RISE app screenshot showing how much sleep debt you have](/assets/66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_20of_20RISE-app-sleep-debt-screen.webp) The [RISE app](https://apps.apple.com/us/app/sleep-tracker-rise/id1453884781?mt=8) can work out how much sleep debt you have. Jet lag, especially if you’re flying across several time zones, can throw your whole body out of whack. And sleep deprivation only makes things worse. You may not be able to avoid sleep deprivation while traveling long distances — anyone who’s ever tried to force themselves to sleep on a plane can attest to that — but you can do something about it before you leave. By keeping your sleep debt low and syncing up with your circadian rhythm before your trip, you can start from a solid foundation. What’s sleep debt?[Sleep debt is the measure of how much sleep you owe your body over the last 14 nights](https://www.risescience.com/blog/what-is-sleep-debt.md). This is compared to your sleep need, the genetically determined amount of sleep you need. The[RISE app](https://www.risescience.com/.md) can work both of these things out for you. If you haven’t been meeting your sleep need recently, you’ll have built up a lot of sleep debt. Luckily, you can[catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). We recommend keeping sleep debt below five hours to feel your best. You can pay back sleep debt by: * **Taking naps:** RISE can tell you the best time to do this so you won’t struggle to fall asleep later that night. * **Going to bed a little earlier** * **Sleeping in a little later:** Keep this to an hour or two so you don’t disrupt your circadian rhythm. * **Maintain excellent sleep hygiene:**[Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) are the habits you can do throughout the day to help you sleep at night, helping you get more sleep overall. Keeping your sleep debt low when you arrive in your new destination will also help you feel better mentally and physically. As well as keeping sleep debt low, work to align with your circadian rhythm. RISE can predict this each day and show you when your body naturally wants to wake up and go to sleep. You can then align with this as much as possible and keep a consistent sleep schedule. If you’re attempting to start the adjustment process before your flight (more on this soon), aim to be aligned with your circadian rhythm in the run up to this. This’ll make the shift easier on your body. **Bonus tip:** Low sleep debt and circadian alignment aren’t just for when you travel. They’re also the secret to feeling and performing your best back home. ### 6\. Maintain Excellent Sleep Hygiene ![RISE app screenshot showing when to limit caffeine intake](/assets/66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://apps.apple.com/us/app/sleep-tracker-rise/id1453884781?mt=8) can tell you when to do 20+ sleep hygiene habits. Sleep is key to dealing with jet lag. As this[study](https://pubmed.ncbi.nlm.nih.gov/22299812/) puts it: > “All of these strategies work best in a well rested individual, rather than a sleep-deprived one, and the most important factor in adjusting to the destination time zone is adequate sleep.” The best way to get adequate sleep is through sleep hygiene. This can help you back home as well as after air travel. Here are three tips to get you started: * **Avoid sleep-disruptors too close to bedtime:** Caffeine, alcohol, large meals, and exercise too close to bedtime can keep you up or wake you up in the night. * **Make your bedroom dark, cool, and quiet:** If you can control the temperature in your room, make it 65 to 68 degrees Fahrenheit. Travel with[earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). * **Make your evenings dark:** About 90 minutes before bed, dim the lights and put on[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) to stop light keeping you up. The RISE app can help you stay on top of your sleep hygiene wherever you are by reminding you when to do 20+ habits at the right time for your circadian rhythm. ### 7\. Start Adjusting Before You Travel You can incorporate many of these tips into your schedule before your trip to start the adjustment process. In[semi-controlled laboratory conditions](https://pubmed.ncbi.nlm.nih.gov/22299812/), a shift of nine hours for core temperature, melatonin secretion, and sleep was achieved before a trip by exposing participants to light delaying by three hours per day. It’s also been achieved in astronauts before a trip with light and melatonin. However, it’s not recommended to try to make huge shifts like this yourself. Plus, that’s quite unrealistic when we have work and family commitments to deal with. Instead, you can try adjusting your sleep time, wake time, and meal times by[30 to 60](https://pubmed.ncbi.nlm.nih.gov/22299812/) minutes each day towards the time in your new destination, starting a few days before you leave. Keep an eye on your sleep debt while doing this to make sure you’re still getting enough sleep. On the other hand, if you’re traveling for an important event, consider heading out a few days early to give your body time to adjust before you need to be at your best. If you can’t adjust to your new schedule before your trip, at least try adjusting on the plane. Competitive athletes are[advised](https://pubmed.ncbi.nlm.nih.gov/2692117/) to set their watches to the time in their new time zone when boarding the plane, and they’re told to try to sleep and eat according to this. Ear plugs and a sleep mask can make sleeping on a plane easier. ### 8\. Don’t Stress ![RISE app screenshot of relaxation session reminders](/assets/66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The [RISE app](https://apps.apple.com/us/app/sleep-tracker-rise/id1453884781?mt=8) can help you wind down before bed with relaxation techniques. Firstly, stress and anxiety can easily keep you up and disrupt your sleep patterns. So, if you’re suffering with jet lag, you don’t want another factor impacting your sleep. Furthermore, a[2021 study](https://www.biorxiv.org/content/10.1101/2021.04.23.441149v1) found the expectation of jet lag made participants feel the symptoms of it. So, if you’re trying to avoid jet lag, don’t worry about it. However, the study hasn’t been peer reviewed, so it’s just something to bear in mind for now. Lowering your stress, however, is never a bad thing. You can do this by making sure your sleep debt is low before your trip and engaging in relaxing activities like reading, listening to calming music, and journaling. If you find you’re worrying about a troubled night’s sleep as you get into bed in your new destination, RISE can guide you through relaxation techniques like diaphragmatic breathing and progressive muscle relaxation to help you wind down. ### 9\. Drink Water Dehydration at any time can make you feel tired, it impacts your cognitive[performance](https://pubmed.ncbi.nlm.nih.gov/21736786/) and mood and it causes[headaches](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/). It’s even been associated with[short sleep](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults). While traveling, dehydration can make the symptoms of jet lag feel worse, and long flights themselves are especially dehydrating. Drink[plenty of water](https://pubmed.ncbi.nlm.nih.gov/22299812/) and avoid alcohol on your flight to minimize dehydration. Once you arrive, make sure to hydrate there, too. This should also reduce dehydration-related fatigue and help you stay up during the day as you adjust. ### 10\. Avoid Adjusting on Short Trips [Research](https://pubmed.ncbi.nlm.nih.gov/22299812/) suggests if you’re staying in a time zone for a short period of time (one to two days), you might be better not adjusting at all, and continuing to sleep, eat, and get light exposure as you would back home. That’s because you won’t be able to fully adjust in one to two days, so any attempts at moving your circadian rhythm won’t fully improve your symptoms, but it could make you feel jet lagged when you go back to your normal sleep times, as you’re partially adjusted. Instead, well-time caffeine and naps can help you stay awake during the day. Just be sure to not do these too close to bedtime or you’ll keep yourself up. RISE can tell you the best time to take a nap and stop drinking caffeine according to your circadian rhythm. ### 11\. Get Outside When You Land [Research](https://link.springer.com/article/10.2165/00007256-198908040-00003) suggests the more exercise and social interaction you get when you arrive, the quicker you’ll adjust. One study looked at participants who had flown across six time zones. One group stayed inside their hotel room with minimal activity and social interaction. The other group left their hotel room after the second day and were allowed to “indulge in outdoor activities and normal social interaction with the environment.” The group that stayed inside took 50% more time to adjust to the local time zone. So, instead of staying in your hotel room on your first day, head out for some movement and social interaction. The study says even just walking around the area is recommended. ### 12\. Resist Naps, Caffeine, and Sleep Aids If you’re feeling tired during the day, it’s tempting to take a long nap or drink large amounts of caffeine to boost your energy levels. And on the other hand, if you’re struggling to fall asleep at night, you might reach for an over-the-counter sleep aid. But these things don’t cure jet lag, they only mask its effects. Here’s what to do: * **Keep caffeine consumption to earlier in the day:** And if you’re trying to bring your bedtime earlier, you may want to avoid it altogether. * **Keep naps short and earlier in the day:** While a short nap in the day can boost your energy levels, if you’re planning on going to bed earlier, avoid napping altogether to make sure you’ll feel sufficiently sleepy by your desired bedtime. * **Don’t take sleep aids:** Sleep aids may force you to sleep at an earlier time, but they come with side effects and serious long-term consequences. Plus, the sleep you get with sleeping pills is manufactured sleep, not healthy naturalistic sleep. You can learn more about sleep aids and how they work here. ## Feel Better After Flying (and at Home Too) You can blame most of your jet lag symptoms on your body’s circadian rhythms as they slowly adapt to the new time zone. While jet lag goes away on its own, living with daytime drowsiness, poor sleep, and not feeling your best for the first few days of vacation (or business trip) is not fun. Luckily, you don’t have to live with it. Interventions like well-timed light exposure, melatonin supplements, and exercise can help bring your circadian rhythm forward or push it back, getting you closer to the local time. Use[RISE](https://www.risescience.com/.md) to lower your sleep debt before your trip and keep it low while away. Plus, when you get home, do this to optimize your daytime energy levels, so you feel your best jet lag or no jet lag. ## FAQs ### How do you get rid of jet lag fast? To get rid of jet lag fast, get the timing of your light exposure, exercise, and meals right depending on which direction you’ve flown in. Starting with low sleep debt can also help. ### How long does it take to get over jet lag? In general, it takes one day for every time zone you’ve crossed to get over jet lag. However, things like which direction you’ve flown in, your age, and your chronotype make a difference. ### Should I nap when jet lagged? It depends. If you’re trying to push your circadian rhythm back, a nap during the day could help you stay awake until your later bedtime. You should avoid napping if you’re trying to bring your circadian rhythm forwards, however, as you want to feel sleepy at an earlier bedtime. ‍ ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Get Rid of Brain Fog? 9 Methods To Try published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-rid-of-brain-fog domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Get Rid of Brain Fog? 9 Methods To Try Published 2022-12-19 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to get rid of brain fog? * How you get rid of brain fog will depend on what’s causing it and, unfortunately, it has many possible causes. * Lowering your sleep debt and living in sync with your circadian rhythm will help boost your energy, mood, and cognitive function. Exercising, lowering stress, and eating a healthy diet can all help, too. * The [RISE app](https://app.adjust.com/oha9msp) can help fix a huge cause of brain fog — poor sleep. RISE can remind you when to do 20+ sleep hygiene habits to help you sleep soundly each night and have more mental clarity each day. Have you ever tried to read an email, but struggled to focus on the words? Or taken a peek out of the window only to find yourself daydreaming for 20 minutes? Or perhaps you regularly find yourself struggling to do day-to-day tasks as it feels like your brain is moving at a snail’s pace. If so, you might be experiencing what’s known as “brain fog.” Brain fog is when you feel fuzzy, mentally slow, tired, and disorientated. It may make it hard to focus or cause memory problems, and generally tank your productivity and quality of life. Brain fog itself isn’t a condition, however. Instead, it’s the name for the group of symptoms many of us experience, and it can be caused by a whole host of things. Below, we’ll dive into what brain fog is, what causes it, and how you can get rid of it. Plus, we’ll cover how the [RISE app](https://app.adjust.com/oha9msp) can help fix a huge cause of brain fog — poor sleep. ‍ [What is brain fog?](#brain) [What are the symptoms of brain fog?](#symptoms) [What causes brain fog?](#causes) [How to get rid of brain fog?](#rid) ‍ ## What is Brain Fog? Brain fog is the name for a common set of symptoms that typically involve cognitive impairment of some kind, including having a lack of focus, experiencing memory problems, or feeling easily distracted and spaced out. At first, it can be hard to tell brain fog apart from general fatigue or — if you’re really hit hard by it — more serious conditions like dementia or Alzheimer’s disease. However, brain fog doesn’t progressively worsen in the way conditions like dementia do, and you can use the [RISE app](https://app.adjust.com/oha9msp) to rule out things like sleep deprivation (more on how to do this soon). Brain fog isn’t well-defined in the scientific community, but it can easily impact your mood, productivity, and quality of life. Plus, it can be a sign of an underlying health condition or something (like sleep deprivation) that can lead to serious health problems — so brain fog is worth getting to the bottom of. ‍ ## What Are the Symptoms of Brain Fog? As brain fog isn’t a condition in its own right, it doesn’t have set symptoms so to speak. Instead, it’s [caused by other conditions](https://www.liebertpub.com/doi/abs/10.1089/act.2020.29313.klu?journalCode=act), and the common symptoms of those conditions are what we know as brain fog. The [characteristics of brain fog](https://www.liebertpub.com/doi/abs/10.1089/act.2020.29313.klu?journalCode=act) include: * Mental fatigue * Difficulty concentrating * Memory problems * Feeling mentally slow, or experiencing actual cognitive impairment * Disorientation * Feeling fuzzy, scattered, easily distracted, or like you’re in a daze * Having trouble with speech and language ‍ ## What Causes Brain Fog? Brain fog has quite a few culprits. The most common causes are: * **High sleep debt:** Sleep debt is the running total of how much sleep you owe your body compared to your sleep need — the genetically determined number of hours of sleep you need. The RISE app can work out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping sleep debt below five hours to maximize your energy and mental performance. If your sleep debt is higher, this might be behind your brain fog as [sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md) can cause [lapses in attention](https://www.sciencedaily.com/releases/2019/11/191121183923.htm), a decline in cognitive abilities, memory loss, and fatigue. Insufficient sleep can even cause symptoms that look a lot like [concussion](https://link.springer.com/article/10.1007/s40279-020-01415-4). Sleep debt from sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) can also cause brain fog symptoms. * **Staying up late or pulling an all-nighter:** You don’t need high sleep debt to build up over time for a lack of sleep to cause brain fog, however. The “recycle rate” of the brain is about 16 hours, meaning staying awake for longer than this can cause your mental performance to start taking a hit. When you’ve been awake for about 18 to 20 hours, you’ll have the same level of cognitive impairment as if you had a [blood alcohol concentration of 0.1%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/), which is higher than the legal driving limit. We cover [ways to feel more energetic after an all-nighter](https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter.md) here. * **Sleep inertia:** There is one form of short-term brain fog that hits us all each morning: [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). Sleep inertia is the name for that groggy feeling you get right after waking up. It leaves us feeling sleepy and impairs our mental performance first thing and can last about 90 minutes, or even [up to four hours](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) in some people. * **Not living in sync with your circadian rhythm:** Your circadian rhythm is your body’s roughly 24-hour [biological clock](https://www.risescience.com/blog/biological-clock.md). You might be out of sync with it if you’re a shift worker, you’re living at odds with your chronotype (you might be a night owl living in an early bird world), or you have [social jet lag](https://www.risescience.com/blog/social-jetlag.md) — such as when you go to sleep later on the weekends than during the week. When you’re out of sync with your circadian rhythm, you might feel low on energy, have trouble concentrating, and feel more irritable. Your [attention, information processing, and visual-motor performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/) take a hit, and you’ll be increasing your risk of everything from[obesity to depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). * **Poor diet:** Eating processed foods, having nutritional or vitamin deficiencies in things like omega-3 fatty acids, vitamin B12, or vitamin D, experiencing regular blood sugar crashes and imbalances, or drinking too much alcohol can lead to low energy and reduced mental performance. Your [lunch](https://link.springer.com/article/10.1007/BF00377663) may be the reason for brain fog in the afternoon, and you might also experience brain fog if you have food sensitivities. For example, if you eat gluten and have [celiac disease](https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13706). Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue, poor mood, and impaired cognitive functioning. * **Stress:** Chronic stress can reduce your [mental performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/), especially your memory and judgment. Stress can also easily cause sleep loss, making brain fog even worse. * **Being sick:** You won’t feel great when you’re sick and your body will be focusing on healing itself, rather than performing at its best. Even the [common cold](https://pubmed.ncbi.nlm.nih.gov/22749892/) can impair your cognitive function. * **COVID-19:** You may feel mentally slow both while ill with COVID-19 and after you’ve recovered from the initial illness if you suffer from [long COVID](https://onlinelibrary.wiley.com/doi/full/10.1002/jmv.27404), which you’re more at risk of developing if you’re female, have breathing problems, or ended up in intensive care with COVID. Brain fog from COVID could be caused by the illness itself or from problems it causes — like sleep loss. * **Hormonal changes during your menstrual cycle:** In the [luteal phase of your menstrual cycle](https://www.sciencedirect.com/science/article/abs/pii/S016643289900042X), you have higher levels of alertness and cognitive performance compared to the follicular phase (menstruation happens during this phase). [While on your period, cramps may keep you awake at night, leading to sleep debt](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md). * **Pregnancy:** When pregnant, [you not only have trouble sleeping](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md), you’ll have increased levels of estrogen and progesterone, which act as sedatives, and you might have nausea, an iron deficiency, and lower blood pressure — which all contribute to you not feeling your best. * **Menopause:** You might experience [cognitive changes](https://www.tandfonline.com/doi/full/10.1080/13697137.2022.2122792) if you’re going through menopause including trouble recalling words and numbers, difficulty concentrating, feeling easily distracted, or forgetting appointments or where you put your keys. [Memory difficulties](https://www.tandfonline.com/doi/full/10.1080/13697137.2022.2122792) may clear up for women postmenopause, and treating issues like sleep disturbances can help boost cognition. * **Medications:** Certain medications like antidepressants or treatments like [chemotherapy](https://pubmed.ncbi.nlm.nih.gov/32505665/) can cause brain fog symptoms like fatigue, cognitive dysfunction, and memory loss — also known as chemo brain. * **Health conditions:** Certain health issues come with brain fog symptoms. These include thyroid dysfunction (hypothyroidism), [chronic fatigue syndrome](https://www.frontiersin.org/articles/10.3389/fphys.2013.00063/full), autoimmune diseases, small intestine bacterial overgrowth (SIBO), fibromyalgia, postural tachycardia syndrome (POTS), diabetes, [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md), multiple sclerosis, and depression. ‍ ## How to Get Rid of Brain Fog? The best way to get rid of brain fog will all depend on what’s causing the symptoms in the first place. And that can be hard to figure out. There’s not a simple test you can do to get diagnosed with brain fog, and it may be caused by several things at once. Luckily, many of the ways to treat brain fog are simple lifestyle changes and healthy brain habits you can do that will improve your health and quality of life overall. Even if you find a health condition is behind your fuzzy thinking, these treatments will help boost your energy and mood while you seek treatment. ### 1\. Lower your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep debt you have. Many of the symptoms of brain fog — difficulty concentrating, forgetfulness, feeling mentally slow — are also symptoms of sleep deprivation. In fact, as so many of us are sleep deprived, your brain fog may simply be a result of not getting enough sleep each night. And even if brain fog is caused by something else, sleep debt may be adding to the problem. Not getting enough sleep can also make other conditions — like obesity, stress, or depression — worse, which can also contribute to brain fog symptoms. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056069/) shows sleep deprivation can make tasks feel harder to do. Plus, not getting enough sleep can [lower your immune system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/), making you more likely to get sick and worsen any existing brain fog. Use the RISE app to find out how much sleep debt you have. If it’s more than five hours, you can pay it back by: * ​​**Taking naps:** [Naps can pay down sleep debt](https://www.risescience.com/blog/are-naps-good-for-you.md), but they also can[boost alertness, reaction times, and accuracy](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.2008.00718.x). Check RISE for the best time to get some extra shut-eye. * **Going to bed a little earlier.** * **Sleeping in a little later:** Limit this to an hour or two to avoid disrupting your circadian rhythm. More on that soon. * **Improving your sleep hygiene:** Focus on sleep hygiene habits that help you fall asleep faster and wake up less often during the night, so you can get more sleep overall. More on what to do soon. You can also use the RISE app to make sure you’re keeping on top of your sleep debt and rule out sleep deprivation if your brain fog persists. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Live in Sync with Your Circadian Rhythm Living in sync with your circadian rhythm can help you feel sleepy at bedtime, making it easier to meet your sleep need. But it can also help boost energy levels and mental performance, and alleviate brain fog. Here’s how to live in sync with your circadian rhythm: * **Keep a regular sleep schedule:** Irregular sleep schedules can lead to low energy and [poor mood](https://www.nature.com/articles/s41746-021-00400-z).[And research](https://academic.oup.com/sleep/article/19/5/432/2749859?login=false) shows keeping a regular sleep schedule can make you feel more alert, even if you get the same amount of sleep on an irregular schedule. So, aim to go to bed and wake up at the same times each day. It may even help you get more work done — the more social jet lag you have, the more likely you are to[procrastinate](https://onlinelibrary.wiley.com/doi/abs/10.1002/job.2084). * **Go to bed in your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As[melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is the sleep hormone, going to sleep during this window will help you fall and stay asleep. * **Eat your meals at roughly the same times each day:** Eating has the power to change the timing of your circadian rhythm. [Eating too close to bedtime can also keep you awake with digestive issues](https://www.risescience.com/blog/sleeping-after-eating.md). Keep meals to roughly the same times each day, and [avoid eating altogether two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). RISE can predict your circadian rhythm each day, so you can see when your body wants to wake up, wind down for bed, and go to sleep. You can then sync up your daily life with it. RISE can also remind you when to have your final meal of the day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *to set up their avoid late meals reminder.* ### 3\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits. Sleep hygiene is the name for the set of healthy sleep habits you can do to help you fall and stay asleep at night and get the most restful, healthy sleep possible. Here’s what to do: * **Get bright light first thing and avoid it close to bedtime:** Light in the morning resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. But bright light can keep you up in the evening. Get at least 10 minutes of natural light as soon as possible after waking up (30 minutes if [using a light therapy lamp](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC543845/)) and dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. * **Do a calming bedtime routine:** This will help slow your body and mind down for sleep, and help alleviate stress and anxiety — another cause of brain fog. We cover [healthy ways to wind-down at night](https://www.risescience.com/blog/wind-down-time.md) here. * **Keep your bedroom dark, cool, and quiet:** [Aim for 65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). * **Avoid sleep aids:** [Over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) can come with brain fog-like side effects such as confusion, grogginess, and reduced attention, memory, and daytime performance. Focus on sleep hygiene to help you fall and stay asleep instead. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do them based on your circadian rhythm to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 4\. Learn How to Manage Sleep Inertia Sleep inertia may be caused by adenosine, a natural compound that builds up in your system all the time you’re awake. As adenosine builds, you start feeling drowsy and get the urge to sleep — also called sleep pressure. Adenosine is purged by your body as you sleep, but when you wake up, there are still trace amounts lingering in your system, causing this residual tiredness. But sleep inertia doesn’t just make you feel tired. When you have sleep inertia you may experience: * Disorientation * Impaired brain function — including reduced reaction time, alertness, and [decision-making skills](https://pubmed.ncbi.nlm.nih.gov/10389091/) * Lack of coordination * Poor mood Sound familiar? The symptoms of sleep inertia are similar to those of brain fog. Your sleep inertia may fade about 90 minutes after waking, but it may linger for [up to four hours](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) in some people — that’s a whole morning of feeling foggy. You may not be able to escape sleep-inertia-induced brain fog altogether, but there are some actions you can take to shake it off faster. Keeping sleep debt low and staying in circadian alignment will help you feel as best you can. But you can also add these habits to your morning routine: * **Drink coffee:** Caffeine blocks adenosine receptors in your brain, boosting alertness. * **Exercise:** Just [30 seconds of high-intensity exercise](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) can help you feel more alert. * **Get out in natural light:** This will signal to your brain that it’s time to wake up. * **Check RISE for when your grogginess is expected to fade:** RISE can tell when you’ll most likely feel sleep inertia and when you can expect your energy levels to start rising. You can then plan your day accordingly, doing easy tasks while feeling foggy and saving difficult tasks for when sleep inertia has lifted. Learn more about how [RISE helps you craft an energy-boosting morning routine](https://www.risescience.com/blog/morning-routine-app.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 5\. Exercise Regular exercise isn’t just good for your waistline, it can also increase blood flow to your brain. Exercise — both [one-off bouts and regular physical activity](https://journals.sagepub.com/doi/abs/10.1177/0890117117737409) — can improve memory function and both [aerobic and strength exercises](https://pubmed.ncbi.nlm.nih.gov/22889693/) have been shown to improve executive function, including attention and susceptibility to distractions. Even a[10-minute walk](https://psycnet.apa.org/buy/1987-14916-001) can boost your energy more than a sugary snack. Luckily, exercising can also help you relieve stress and fall asleep at night. [Just be sure to avoid intense exercise within an hour of bedtime or it may keep you awake](https://www.risescience.com/blog/exercise-before-bed.md). Check RISE for when you’ll have the most energy to exercise and when you should focus on winding down for bed instead. Learn more about the [best times to workout](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ### 6\. Eat the Right Foods (at the Right Times) ![RISE app screenshot showing when to avoid late meals](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to avoid late meals. Eating a healthy diet full of fruits, veggies, whole grains, healthy fats, and proteins will ensure nutritional and vitamin deficiencies aren’t the reason for your brain fog. Probiotics and fermented foods can also help to keep your gut healthy, which contributes to brain health and function. Even what you eat for breakfast can have an impact on how alert you feel each morning. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found a high-carb breakfast made people feel more alert, whereas a high-protein breakfast containing the same amount of calories lowered alertness levels. A high-sugar breakfast (without accompanying fats and proteins) also tanked energy levels. What you eat can also impact your sleep [Research published in 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) found diets high in fiber, fruits, vegetables, and anti-inflammatory foods and low in saturated fat were linked to better sleep quality (although experts don’t have an agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet). We covered [foods that give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) in more detail here. Remember to drink enough water and avoid drinking too much alcohol and caffeine each day or consuming them too close to bedtime as they can keep or wake you up. Beyond what you eat, you should also think about when you eat. [Eating too close to bedtime can keep you up late into the night](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md), hiking up your sleep debt. And eating at odd times can throw off your circadian rhythm. Research is conflicting, but there is some evidence to show [intermittent fasting](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) may be good for your brain health, energy levels, gut health, and blood sugar levels. More research needs to be done, however, so for now, it’s recommended you eat all your meals within a 12-hour window. Check the RISE app for when your last meal of the day should be and when you should stop drinking caffeine and alcohol. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *to set up their avoid late meals reminder,* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder, and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 7\. Lower Your Stress Levels As stress can keep you up at night and impair your mental performance, focus on keeping it in check. You may have to make big lifestyle changes like cutting down on work responsibilities, speaking to a therapist, or hiring more childcare. But small daily behaviors like taking frequent breaks, [getting out in nature](https://www.tandfonline.com/doi/abs/10.1080/11745398.2019.1655459), speaking with loved ones, and doing a relaxing hobby can also help. Meditation can help slow your mind and it’s also been shown to [boost memory](https://www.sciencedirect.com/science/article/abs/pii/S1054139X15003808), too. RISE can guide you through relaxation exercises like diaphragmatic breathing and progressive muscle relaxation to help you ease stress and anxiety. Learn more about [4 science-backed relaxation techniques for sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) here. ### 8\. Learn to Ride the Wave ![RISE app screenshot showing your peak and dip energy times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day. There are times in life when brain fog will hit you and you can’t do anything about it. Perhaps you have a health issue, you’re pregnant, or you’re stuck in bed with COVID. In these times, keeping sleep debt low and living in sync with your circadian rhythm can help you feel as best as possible. You can also learn to ride the wave and make the most of the energy and mental capacity you do have. The RISE app shows you your predictable peaks and dips in energy each day. This allows you to schedule your daily tasks to match when you’ll be feeling alert, clear-headed, and probably at your [most productive](https://www.risescience.com/blog/when-are-you-most-productive.md). To help further, we have a few guides on specific times you might be feeling brain foggy: * [How to get energy back after COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) * [How to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * [Why am I so tired on my period?](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md) * [ADHD and sleep problems](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * [How to beat the afternoon slump without coffee](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 9\. Speak to a Doctor About Your Medication or Getting Tested for a Health Condition If you think brain fog is a side effect of your medication, speak to your doctor about trying a different prescription. And, if you think it’s due to a medical condition, reach out to a healthcare provider to get tested and discuss treatment options. If you have symptoms like [morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md), [excessive daytime tiredness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md), or find yourself waking up gasping for breath, you can also get tested for sleep apnea. The sleep disorder can cause brain fog-like symptoms including difficulty concentrating, impaired memory, and mood swings. You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. You can also get tested for vitamin deficiencies and prescribed the right supplements for you. ## Banish Brain Fog with a Good Night’s Sleep Battling brain fog is no easy feat. It’s hard to tell what exactly is causing your symptoms and there’s no simple test for it, either. One thing you can do that’s guaranteed to help you feel better, whether you have brain fog or something else entirely, is improve your sleep. Lowering your sleep debt and living in sync with your circadian rhythm can boost everything from your energy levels to your mental health to your cognitive function, and they can reduce the risk of health conditions that can cause a fuzzy brain. The [RISE app](https://app.adjust.com/oha9msp) can help. Use the app to find out your individual sleep need and how much sleep debt you’re carrying, and to see a prediction of your circadian rhythm each day. RISE can also remind you when to do 20+ sleep hygiene habits to help you sleep soundly each night and have more mental clarity each day. ## FAQs ### Are brain fog and fatigue the same thing? Brain fog and fatigue may not necessarily be the same things. When you have brain fog, you’ll feel fatigue, but you may also have cognitive symptoms like trouble concentrating, memory issues, disorientation, and having trouble with speech and language. ### Symptoms of brain fog Symptoms of brain fog include difficulty concentrating, memory problems, disorientation, mental fatigue, trouble with speech and language, and feeling easily distracted, mentally slow, fuzzy, and scattered. ### How long does brain fog last? How long brain fog lasts will all depend on what’s causing it. If you have brain fog from sleep deprivation, for example, symptoms will improve when you start getting more sleep. If it’s caused by long COVID, on the other hand, symptoms may last for much longer and be harder to shift. ### What are causes of brain fog? Brain fog can be caused by high sleep debt, living out of sync with your circadian rhythm, staying awake for too long, poor diet, vitamin deficiencies, stress, being sick, COVID, medication, health conditions like depression or ADHD, or hormonal changes like those during pregnancy, your menstrual cycle, or menopause. ### How do you get rid of brain fog? How you get rid of brain fog will all depend on what’s causing it and, unfortunately, it has many possible causes. Lowering your sleep debt and living in sync with your circadian rhythm will help boost your energy, mood, and cognitive function. Exercising, lowering stress, and eating a healthy diet can all help, too. ### What are natural remedies for brain fog? Natural remedies for brain fog include lifestyle changes like lowering your sleep debt, living in sync with your circadian rhythm, exercising, lowering stress, eating a healthy diet, and cutting down on processed foods and sugar. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How to Get Rid of Sleep Apnea: 11 Treatment Options published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Get Rid of Sleep Apnea: 11 Treatment Options Published 2022-11-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping on side with CPAP machine to get rid of sleep apnea.](/assets/6361a852ba221e1740d7321c_how-to-get-rid-of-sleep-apnea-n.avif) Sleep apnea is a sleep disorder that causes you to stop breathing in your sleep, and it’s more common than you think. It’s the second most common sleep disorder behind insomnia, it may affect [2% to 4%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/) of the population, and [one in four Americans](https://pubmed.ncbi.nlm.nih.gov/16963675/) could benefit from a sleep apnea evaluation. It’s not only common, it could be life-threatening if left untreated. The disorder has been linked to everything from heart failure to obesity, dementia to all-cause mortality. And it can cause low energy, difficulty concentrating, and memory problems during the day. So, it’s clear if you think you have sleep apnea, you need to do something about it. Keep reading to find out how to get rid of sleep apnea, the treatment options available, and how the [RISE app](https://www.risescience.com/.md) can help you make the most of the sleep you do get with this condition. ‍ [What is sleep apnea?](#sleep) [What are the symptoms of sleep apnea?](#symptoms) [Can you cure sleep apnea?](#cure) [How to get rid of sleep apnea?](#rid) [How to manage your energy with sleep apnea?](#manage) ‍ ## What is Sleep Apnea? Sleep apnea is a sleep disorder that causes you to temporarily stop breathing during the night. There are three types of sleep apnea: * Obstructive sleep apnea (OSA) — when your throat muscles relax and your airways close. * Central sleep apnea (CSA) — when your brain doesn’t send signals to the muscles in your airways to breathe. * Mixed or complex sleep apnea — a mixture of obstructive and central sleep apnea. Obstructive sleep apnea is more common, and it’s what most research is referring to when it talks about just sleep apnea. We’ll be doing the same from here on out. When a sleep apnea episode happens, you stop breathing for 10 seconds or longer. Your brain eventually detects low oxygen levels and wakes you up to kick-start your breathing again. You might wake up gasping for breath, or you may only wake up slightly and not even notice what has happened. This may happen up to 30 times or more an hour, which makes for some serious sleep disruption. To find out if you have sleep apnea, speak to your doctor or a sleep specialist. You may have to do a sleep study in a sleep center or at home that will measure things like your breathing patterns, airflow, heart rate, and blood oxygen levels during the night. ‍ ## What are the Symptoms of Sleep Apnea? The symptoms of sleep apnea include: * Snoring * Waking up gasping for breath * Sleep fragmentation, or [waking up often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) * [Waking up often to use the bathroom during the night](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * Waking up with a dry mouth * [Morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) * [Sore throat after sleeping](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Difficulty concentrating](https://www.risescience.com/blog/how-to-focus-better.md) * Memory problems * Mood swings * Your bed partner noticing pauses in your breathing at night Sleep apnea can lead to [health issues](https://www.ncbi.nlm.nih.gov/books/NBK19961/) including: * High blood pressure * Erectile dysfunction * Low [sex drive](https://www.risescience.com/blog/how-to-increase-sex-drive.md) * Stroke * Heart Disease * Diabetes * Obesity * Depression * Decline in [brain health and dementia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943882/#:~:text=In%20another%20meta%2Danalysis%20of,follow%2Dup%20(8).) * [All-cause mortality](https://pubmed.ncbi.nlm.nih.gov/16282178/) However, as sleep apnea is so strongly linked to sleep deprivation and [obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md), it’s hard to tell whether sleep apnea leads to these outcomes directly, or whether sleep deprivation and obesity are contributing to them. As well as being overweight, risk factors include smoking, drinking alcohol, and having medical conditions like heart disease and diabetes. ‍ ## Can You Cure Sleep Apnea? Whether sleep apnea can be cured depends on how severe the disorder is for you and the root cause. Experts believe the condition is very treatable. If you have mild sleep apnea, you may find lifestyle changes can improve your symptoms. Even those with severe obstructive sleep apnea have treatment options that can help the condition. ‍ ## How to Get Rid of Sleep Apnea? Sleep apnea may be a condition that never goes away, but there are treatment options that can improve symptoms. Which one is best for you will all depend on how severe your condition is and whether you’re at risk of other health problems like heart disease. Managing sleep apnea usually involves combining multiple treatment options, too, and having long-term follow-ups. Here are the sleep apnea treatment options out there: ### 1\. Continuous Positive Airway Pressure Machine or CPAP Machine A continuous positive airway pressure machine, or CPAP, is considered the first line of treatment. It’s a device you wear over your nose or both your nose and mouth while sleeping, and it provides continuous air pressure to keep your airways open. Here’s what CPAP therapy has been shown to do: * [Decrease the average number of sleep apnea events](https://www.nejm.org/doi/full/10.1056/NEJMoa1606599) from 29 an hour to 3.7 * Significantly reduce snoring * Improve daytime sleepiness * Improve quality of life and mood * [Lower blood pressure](https://www.nejm.org/doi/full/10.1056/nejmoa1103944) * Partially reverse metabolic abnormalities in those with moderate-to-severe sleep apnea * Improve [daily functioning](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645251/) * Restore memory to normal levels However, some people find CPAP machines uncomfortable and loud, so [adherence to this treatment option is low](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645251/). You can speak to your doctor about different CPAP devices to find one that works for you, or experiment with how you wear the device to find a more comfortable set-up. Using a [humidifier with a CPAP machine](https://www.sciencedirect.com/science/article/abs/pii/S1389945718304015?via%3Dihub) has been shown to increase adherence. Other than a CPAP machine, other devices are available to treat sleep apnea including an expiratory positive airway pressure (EPAP) machine, a bilevel positive airway pressure (BPAP) machine, and an adaptive servo-ventilation (ASV) machine. All three you wear at night, like a CPAP machine, but they deliver air into your airways in different ways. If one doesn’t work for you, speak to your doctor about trying a different device. ### 2\. Weight Loss Being overweight increases your odds of developing sleep apnea and losing weight is often recommended as a treatment. [Research](https://pubmed.ncbi.nlm.nih.gov/15033131/) shows weight loss through a cognitive-behavioral weight reduction program and a very-low-calorie diet can improve symptoms of the sleep disorder. One [paper](https://www.sciencedirect.com/science/article/abs/pii/S1087079212000974) stated: “weight reduction is a very effective treatment modality in overweight patients with OSA.” The researchers concluded: “The cornerstone of treatment of overweight patients must be weight reduction by lifestyle changes (healthy eating habits, food behavior therapy if needed, and physical activity) and this should be the first-line treatment for all OSA patients. If necessary, bariatric surgery may represent an option in carefully selected patients who are severely obese.” [Bariatric surgery](https://www.sciencedirect.com/science/article/abs/pii/S000293430801259X) may also help sleep apnea. It’s been shown to reduce how many sleep apnea episodes happen each night by about 38 an hour, but it may not cure it completely, so other treatment options may still be needed to manage the sleep disorder. If your sleep apnea isn’t caused by excess weight, maintaining a healthy weight is important to ensure the disorder doesn’t get any worse, which may be hard as sleep apnea itself can cause weight gain. You can learn more about [the connection between sleep apnea and weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) here. ### 3\. Oral Appliances Oral appliances or mandibular advancement devices are less invasive than CPAP machines, so may be easier to stick to using each night, but they are[less effective](https://www.mdpi.com/2227-9032/7/4/141). They’re specially fitted devices, similar to a mouth guard, that help to keep your airway open by bringing your lower jaw or tongue forward, creating more space. ### 4\. Exercise While exercising can help you lose weight and maintain a healthy body weight, which can improve sleep apnea symptoms, exercise in itself may also help. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339801/) found that more hours of exercise each week was associated with a reduced incidence of mild and moderate sleep-disordered breathing, and this was true even when body mass index was taken into account. A decrease in exercise duration was linked to worsening sleep-disordered breathing. This may be due to increased tone of upper airway muscles, a change in fat distribution away from having fat around the airways, or better control of breathing. More research needs to be done to see if increasing your exercise can actually improve sleep apnea, or if those with more severe sleep apnea simply exercise less as they have lower energy levels during the day. ### 5\. Lifestyle Changes If your sleep apnea is mild, your doctor may recommend lifestyle changes and natural remedies. These could include: * Quitting smoking. * Reducing or cutting out alcohol — you may also be advised to avoid alcohol a few hours before bed. You can use the [RISE app](https://www.risescience.com/.md) to remind you to do this. * [Sleeping on your side to help open airways](), instead of your back. * Opening your nasal passages with saline spray or breathing strips. ### 6\. THC Tetrahydrocannabinol, more commonly known as THC, is the psychoactive component of the cannabis plant. It’s the part that gets you high, but it may also be a potential treatment for sleep apnea. One [study](https://www.frontiersin.org/articles/10.3389/fpsyt.2013.00001/full) found dronabinol, a synthetic version of THC, reduced how many sleep apnea episodes happened to participants each night when taking it for 21 days. However, the study only included 17 people, so larger studies need to be done to confirm these findings. You can learn more about [whether cannabis helps with sleep](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) here. ### 7\. Vitamin D, C, and E Supplements Just like with THC, research into vitamin supplements for sleep apnea is still new. [Vitamin D deficiency](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6118887/) is common in those with sleep apnea, but more research needs to be done to see if supplements could improve sleep apnea and the health conditions it can lead to, such as heart disease. Vitamin C and E may also be a potential treatment option alongside CPAP. One [study](https://pubmed.ncbi.nlm.nih.gov/20073373/) found when participants used a CPAP machine for two nights and then took vitamin C and E supplements for 45 days, they slept better, had fewer sleep apnea episodes, felt less sleepy during the day, and spent more time in deep sleep and rapid-eye-movement (REM) sleep. But again, the study was small — only 20 people — so more research is needed. ### 8\. Improving Your Sleep Environment Your sleep environment may make sleep apnea worse. Small particles in the air can build up in the upper airways and cause irritation and breathing problems. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5886434/) shows the more particles there are in your sleep environment, the more sleep apnea episodes you can have. So, reducing the particle matter and air pollution in your bedroom may reduce the severity of sleep apnea symptoms. The study also found an increase in bedroom temperature during sleep was linked to poorer sleep quality — although experts don’t agree on one [definition for sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. Aim for[65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) in your bedroom to try to make the sleep you do get with sleep apnea the best it can be. You can also set a reminder on the RISE app to check, and perfect, your sleep environment just before going to bed. ### 9\. Medication A [2021 study](https://www.atsjournals.org/doi/10.1164/rccm.202109-2043OC) found carbonic anhydrase inhibitor sulthiame — a drug usually used to treat epilepsy — reduced sleep apnea episodes by an average of 20 an hour. Larger studies are needed to confirm the results. ### 10\. Surgery When other treatment options haven’t been successful, surgery may be considered. Those suffering from sleep apnea can get surgery to: * Remove soft tissue from the back of the mouth, soft palate, or throat, known as a uvulopalatopharyngoplasty * Remove the tonsils * Remove nasal polyps * Fix a deviated septum * Remove adenoids * Move the jaw bones away from other bones in your face, making the space behind your tongue bigger and less likely to get obstructed * Aid weight loss, such as bariatric surgery. * Implant a hypoglossal nerve stimulator, a newer surgery option for sleep apnea. The implant innervates the tongue muscles, helping it to stick out while you are breathing at night, thereby preventing it from blocking the airway. Hypoglossal nerve stimulation, or upper airway stimulation, is a [promising alternative therapy](https://pubmed.ncbi.nlm.nih.gov/33572156/) for moderate and severe OSA in patients who cannot tolerate CPAP therapy, with adherence proving to be superior to CPAP. ### 11\. Lower Your Sleep Debt This one is tricky as sleep apnea causes so much sleep disruption, but research shows when you’re sleep deprived, your sleep apnea can get worse. A [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) had participants sleep for only four hours a night for six nights. They not only snored significantly more, the amount of sleep apnea episodes they had went up. So, focus on keeping your sleep debt as low as possible to stop sleep deprivation making the sleep disorder worse. [Sleep debt is the amount of sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md) compared to your sleep need, the genetically determined amount of sleep you need. More on how to lower this soon. **Heads-up:** If you think you have sleep apnea, talk to a healthcare professional to get a diagnosis and find the best treatment option for you. Resist the urge to try sedatives or sleeping pills to reduce nighttime awakenings. These can come with dangerous side effects and don’t treat the root cause of the problem. You can learn more about [sleep aids](https://www.risescience.com/blog/sleep-aids.md) here. ‍ ## How to Manage Your Energy with Sleep Apnea? More research needs to be done into many sleep apnea treatments, and even those which have proven successful for some, don’t work for others. Sleep apnea is a serious, potentially life-threatening sleep disorder, so seek medical advice if you think you’re suffering from it. But it’s also recommended you tackle the issue with multiple treatment methods, and lowering sleep debt and improving sleep hygiene can be a part of it. ### Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com.md) can work out how much sleep debt you have. [Sleep debt is the running total of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md) compared to your sleep need, the genetically determined amount of sleep you need. On the RISE app, we measure sleep debt over the past 14 nights. For example, if your sleep need is 8 hours 30 minutes, but you’ve only been getting 7 hours of sleep recently, you’ll have built up a lot of sleep debt. It’s easy for those with sleep apnea to build up sleep debt as the condition wakes you up repeatedly throughout the night, sometimes without you even realizing it. But, you can still work to keep your sleep debt low, which will improve everything from your energy levels to your mood to your productivity and overall wellness. And it can stop sleep deprivation making the condition worse. You can lower sleep debt by: * **Taking naps:** Check RISE for the best time to do this to avoid disrupting your nighttime sleep. Naps can help you meet your sleep need, even if sleep apnea wakes you up often during the night. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your body clock. * **Improving your sleep hygiene:** This will help you fall asleep faster and wake up less often during the night, so you get more sleep overall. More on how to do this below. The RISE app can work out your individual sleep need and calculate how much sleep debt you’re carrying. The app can then keep track of it as you pay it back. We recommend keeping sleep debt to less than five hours to feel your best. ### Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com.md) can help you improve your sleep hygiene. As we mentioned, sleep hygiene is the daily habits you can do to help you fall asleep and stay asleep. When sleep apnea is disrupting your sleep, you don’t want things like a late-afternoon coffee or bright light keeping you up as well as your sleep disorder. Sleep hygiene will make the sleep you do get the best it can be, and ensure nothing else gets in the way of you meeting your sleep need. Here’s what to do: * **Get bright light first thing:** This resets your body clocks, helping you feel sleepy at the right time later that evening. * **Avoid light in the evening:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), so, about 90 minutes before bed, put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights. * **Avoid coffee, large meals, exercise, and alcohol close to bedtime:** These common sleep disruptors can keep you up or wake you up during the night. [Eating late may make sleep apnea symptoms worse](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/), and can also increase your sleep latency, time awake during the night, and light sleep. It’s recommended you avoid alcohol before bed anyway to reduce sleep apnea episodes. RISE can remind you when to stop each one. The RISE app can guide you through 20+ sleep hygiene habits and tell you the ideal time to do each one depending on your own body clock. ## Fix Sleep Apnea and Improve Your Sleep and Energy Sleep apnea is a serious sleep disorder, but there are treatment options available that can improve your symptoms. These range from lifestyle changes — like losing weight and sleeping on your side — to more serious methods like using a CPAP machine or getting surgery. You may find a doctor advises you to use multiple treatment options at once. The [RISE app](https://www.risescience.com/.md) can help you on your sleep apnea journey. Keep track of your sleep debt and keep it low to improve your energy levels each day, and maintain excellent sleep hygiene to make sure the sleep you do get is the best it can be and nothing else gets in the way of a good night’s sleep. ‍ ## FAQs ### Can I get rid of my sleep apnea? Some experts believe you can’t fully get rid of sleep apnea, while other sources say it’s treatable. Lifestyle changes may be able to help improve your symptoms if your sleep apnea is mild. If sleep apnea is more severe, you may need to wear a CPAP device while sleeping or have surgery. ### Can sleep apnea go away naturally? Sleep apnea doesn’t tend to go away naturally. Lifestyle changes, like losing weight and quitting smoking, may be able to improve your symptoms. Those with severe sleep apnea may have to use a CPAP device while sleeping or have surgery. ### What is the most effective treatment for sleep apnea? A CPAP machine is considered the most effective treatment for sleep apnea. It’s a device you wear while sleeping that continuously pushes air into your airways. Other treatment options include oral devices that hold your jaw or tongue in place and lifestyle changes, like losing weight and quitting smoking. Hypoglossal nerve stimulation, or upper airway stimulation, is a promising alternative therapy for patients who cannot tolerate CPAP therapy, with adherence proving to be superior to CPAP. The most effective treatment will all depend on the cause of your sleep apnea and how severe it is, and your doctor may advise you to try multiple treatment methods. ### How do you treat sleep apnea naturally? Depending on your sleep apnea, you may be able to treat it naturally by losing weight, exercising, quitting smoking, reducing your alcohol consumption, and changing your sleeping position to sleep on your side, rather than on your back. ### What is the main cause of sleep apnea? Sleep apnea is caused by the muscles at the back of the throat relaxing and your airways closing during sleep. The most common cause is being overweight. You’ll have an increased risk of sleep apnea if you have a large neck, drink alcohol or smoke, or have a health condition like heart disease or diabetes. ### What are sleep apnea symptoms? Sleep apnea symptoms include loud snoring, waking up gasping for breath, waking up often during the night, waking up with a dry mouth, waking up with a sore throat, morning headaches, excessive daytime sleepiness, difficulty concentrating, memory problems, and mood swings. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: 11 Ways to Have More Energy in the Morning Once and for All published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 11 Ways to Have More Energy in the Morning Once and for All Updated 2023-05-18 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to have more energy in the morning? You can have more energy in the morning by: 1\. Lowering sleep debt 2\. Living in sync with your circadian rhythm 3\. Shortening sleep inertia 4\. Planning your day with sleep inertia in mind 5\. Waking up to the right alarm 6\. Getting natural light 7\. Drinking a cup of coffee 8\. Getting some exercise 9\. Taking a cold shower 10\. Having a morning routine you look forward to 11\. Speaking to a doctor. The [RISE app](https://www.risescience.com/.md) can help you with all of these to have more energy in the morning once and for all. Nothing feels worse than your alarm clock going off when you’re not ready for it. You hit the snooze button once, twice, or quite a few times, only to keep waking up feeling tired. And even when you do drag yourself out of bed, you go about your morning routine with fatigue that lingers long into the day and the urge to grab the strongest energy drinks out there. If this is you, we’ve got the answer. Below, we’ll explain the two biggest things that make a difference to your energy levels in the morning: sleep debt and circadian alignment. Then, we’ll cover how you can get these two things right and other ways you can battle morning grogginess. Plus, we’ll show you how the [RISE app](https://www.risescience.com/.md) can help you have more energy in the morning once and for all. ‍ [Why am I tired when I wake up?](#tired) [How do I get more energy in the morning?](#energy) [How do I get more energy in the morning if I'm a night owl?](#night) ‍ ## Why Am I Tired When I Wake Up? Sleep inertia, sleep debt, and not living in sync with your circadian rhythm are the most common reasons you're tired when you wake up. Additional lifestyle factors including poor diet, lack of exercise, and stress, plus a sleep disorder or a medical condition could be at play as well. * **Sleep inertia:** The most common reason you’re waking up tired is [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) – the groggy feeling you get when you first wake up. It can last anywhere from [15 minutes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5136610/) to about two hours, and it’s totally normal, even if you’ve had enough sleep. * **Sleep debt:** If you haven’t been meeting your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md), you’ll have built up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md), and this debt will make you feel tired as your body simply hasn’t had enough sleep. You’ll feel tired in general when you’ve got a lot of sleep debt, but when you’re [recovering from sleep loss](https://www.sciencedirect.com/science/article/abs/pii/S1087079216300910), sleep inertia will feel more intense. * **Not living in sync with your circadian rhythm:** Your circadian rhythm, and not living in sync with it, is another reason you may be waking up feeling tired. This rhythm is your internal [biological clock](https://www.risescience.com/blog/biological-clock.md) that runs on a roughly 24-hour cycle. It dictates things like when you feel tired, awake, and when your body produces certain hormones. An irregular sleep schedule or living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (perhaps you’re a night owl who has to get up early for work) are common causes of circadian misalignment. Even if you’re getting enough sleep, being out of sync with your circadian rhythm can make you feel sleepy when morning rolls around. * **Additional lifestyle factors:** Other causes of morning fatigue include sleep disorders, like sleep apnea and insomnia, lifestyle factors including poor diet, lack of exercise, stress, and consuming too much alcohol, medical conditions like chronic fatigue syndrome, anemia, thyroid problems like hypothyroidism, and mental health issues, nutritional deficiencies like an iron deficiency, medications like antidepressants and blood pressure meds, and illnesses (including [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md)). ‍ ## How Do I Get More Energy in the Morning? Here are 11 science-backed ways to reclaim your mornings. ### 1\. Lower Your Sleep Debt If you’ve got sleep debt, the first step to getting more energy in general and lessening sleep inertia in the morning is to pay some of this back. ![RISE app screenshot showing how much sleep debt you have](/assets/645035f9156ed8f692c7261d_a7d7a099.png) The [RISE app](https://www.risescience.com.md) can work out how much sleep debt you have. Sleep debt is the measure of how much sleep you owe your body. It’s compared against your sleep need — the genetically determined amount of sleep you need. In the RISE app we tally it over 14 nights. [Getting eight hours of sleep may not be enough](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) — despite what the common recommendation says. That’s because everyone’s sleep need is different. One study revealed an average sleep need of [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. For a quick and accurate way of working out your sleep need, turn to the [RISE app](https://www.risescience.com/.md). RISE uses your phone use behavior and proprietary sleep-science-based models to work out your individual sleep need and give you a number to aim for in hours and minutes. RISE can also work out how much sleep debt you’re carrying. While having zero sleep debt is great, it’s also an unrealistic goal. We recommend keeping sleep debt below five hours to maximize your energy levels. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* While the jury’s still out on whether it’s possible to pay back chronic sleep debt — the kind that’s built up over many months and years — [research](https://pubmed.ncbi.nlm.nih.gov/9231952/) shows you can pay back acute sleep debt, the short-term kind you’ve built up over the last 14 nights. You can [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) by: * **Taking naps:** The best time to nap is during your afternoon dip in energy, as you’re feeling sleepier at that point anyway, and sleeping at this time is less likely to impact your nighttime sleep. Check RISE to see when this time is. * **Going to sleep a little earlier.** * **Sleeping in a little later: Keep this to** [**an hour or two**](https://www.risescience.com/blog/sleeping-in.md) **to avoid disrupting your circadian rhythm. If you’ve got a lot of sleep debt, it may take a few days to pay it back.** * **Improving your sleep hygiene:** This is the set of behaviors you can do throughout the day to help you fall asleep faster and wake up less often during the night, so you get more sleep overall. Sleep hygiene can also help you meet your sleep need night after night. The behaviors include things like avoiding [caffeine](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md) and [large meals too close to bedtime](https://www.risescience.com/blog/sleeping-after-eating.md); getting natural light in the morning and avoiding light come evening; and keeping your bedroom dark, cool, and quiet. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here and RISE can guide you through 20+ sleep hygiene habits to help you stay on top of them all. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Live in Sync with Your Circadian Rhythm Even if you’re getting enough sleep, being out of sync with your circadian rhythm can zap you of energy in the morning. And being in sync has health benefits, too, as[research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) shows circadian misalignment increases your risk of everything from heart disease to obesity to cancer. You might be out of sync if: * You work night shifts * You’ve got an irregular sleep schedule. If this is you, you’re not alone. About [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) have [social jet lag](https://www.risescience.com/blog/social-jetlag.md) and wake up at least two hours later on weekends. * You’re living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — like a night owl forcing themselves to be a morning person Your energy levels naturally fluctuate throughout the day as part of this circadian rhythm, so if you wake up during a [circadian low point](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/), you’ll feel more tired than usual. Plus, if you wake up at an odd time that your body isn’t used to getting up at, you could be waking up halfway through a sleep cycle in a [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) phase. This makes you feel much groggier compared to waking up during other sleep phases. What’s more, your body temperature fluctuates throughout the day and night with your circadian rhythm, and [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079216300910) shows if you wake up when your body temperature is at its lowest — [usually around 4 a.m.](https://www.ncbi.nlm.nih.gov/books/NBK331/) depending on your bedtime and chronotype — you’ll suffer from more grogginess. You can stay in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Your sleep and alertness hormones and body temperature can run on a cycle that matches when you want energy and when you want to be sleepy. One [study](https://academic.oup.com/sleep/article/19/5/432/2749859) even found a group of participants with a consistent [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) had more energy than those without a schedule, even when both groups got enough sleep. * **Eating meals at roughly the same times:** And avoid eating at night or [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). * **Honoring your chronotype:** If possible, go to sleep when your body naturally prefers to. If you’re a night owl, for example, and you have the flexibility to do so, go to bed and sleep in later. This will also help you meet your sleep need each night. More on what to do if you don’t have this flexibility soon. * **Going to sleep during your Melatonin Window:** There’s a time of night when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (the sleep hormone) is at its highest. In the RISE app, we call this roughly one-hour window your Melatonin Window. If you head to bed during this time, you’ll have a much easier time falling and staying asleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a daily Melatonin Window reminder.* RISE can predict your circadian rhythm each day and show you when your body wants to wake up and go to sleep. This will help you sync up your daily life with it. Want more science-backed solutions? We’ve covered [how to wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ![RISE app screenshot showing your melatonin window](/assets/645035f9fb0fc30daedcc3bf_a40372aa.png) The [RISE app](https://www.risescience.com.md) can tell you the best time to go to bed each night. ### 3\. Shorten Sleep Inertia If your sleep debt is low and you’re living in sync with your circadian rhythm, there’s another reason you're [waking up tired](https://www.risescience.com/blog/waking-up-tired.md): sleep inertia. Sleep inertia happens even when you’ve had enough sleep. You’ll probably feel the effects for about 60 to 90 minutes and may feel disorientated, sleepy, and [brain foggy](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md). Sleep inertia doesn’t just make you feel sleepy, though. You won’t be [performing](https://www.sciencedirect.com/science/article/abs/pii/S1087079216300910) as well as you usually do, both mentally and physically. A [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) said the performance impairment from sleep inertia is the same as or worse than 40 hours of sleep deprivation. How long it takes to get over sleep inertia is different for each of us. [Research](https://pubmed.ncbi.nlm.nih.gov/33545116/) suggests night owls may take longer to get over sleep inertia than early birds. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5591034/) found it took early birds 10 to 20 minutes to show improvements in their cognitive performance after awakening, whereas it took about 30 minutes for night owls to show improvements. Waking up to the right alarm clock, natural light, coffee, and exercise can all help combat sleep inertia. We’ll dive into each of these shortly. ![RISE app screenshot showing your energy peak and dip times](/assets/6463ff86a4f4001c5ee3bef3_b85383f9.png) The [RISE app](https://www.risescience.com/.md) can tell you how long your morning grogginess is expected to last. ### 4\. Schedule Your Day With Sleep Inertia in Mind Sleep inertia is, unfortunately, a fact of life. Even if you get enough sleep each night and line this up nicely with your circadian rhythm, you’ll still feel a little groggy when you first wake up. You can check RISE to see how long your morning grogginess is expected to last — we call this your “grogginess zone.” This way, you know when you can expect your energy levels and mental performance to pick up. While you wait, use this grogginess time to do simple tasks — like emails, admin, or writing up your to-do list — get some exercise or natural light, or spend the time doing a relaxing morning routine. And if you have an important task or event you need to be “on” for, consider waking up 90 minutes before it to give yourself enough time to shake off the grogginess. Just be careful you don’t build up too much sleep debt with the earlier wake-up time. Go to bed a little earlier to make sure you’re still meeting your sleep need. We cover [steps you can take to meet an earlier bedtime](https://www.risescience.com/blog/how-to-sleep-early.md) here. More on [the best times to go to sleep and wake up for *you*](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 5\. Wake Up to the Right Alarm Sound is a key factor in waking us up but not all sounds are equally effective or beneficial. Abrupt, harsh alarms can be harmful to our health over time, as they may trigger adrenaline surges that can impact our [heart health](https://pubmed.ncbi.nlm.nih.gov/15732320/). Instead, consider gentler alternatives like gradual sounds, lower pitch sounds, melodic sounds, or sounds that make you want to move. These can help you wake more peacefully, improve mood, and [curb sleep inertia](https://pubmed.ncbi.nlm.nih.gov/31990906/). ([Research](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) shows listening to music generally can boost energy levels, whereas sitting in silence can make you feel more tired.) Non-auditory alarms can also be effective. Gradual light changes mimic natural sunlight and can gently stimulate awakening, while certain smells, like coffee, can make it easier to get out of bed. Vibrations from smart watches or fitness trackers are also an alternative for a less disruptive wake-up. The [RISE alarm](https://www.risescience.com.md) combines these principles. It uses your sleep data to tailor an alarm with melodic sounds or music, and can even activate vibration on your phone or Apple Watch for a wake-up method that considers your individual circadian rhythm and amount of sleep debt to leave you with more morning energy. ### 6\. Get Natural Light Natural light signals to your brain that it’s time to be awake. It suppresses [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) and resets your circadian rhythm for the day, and [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) suggests it could improve how sleepy you feel when you first wake up. It also boosts production of the hormone [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), which helps you feel more alert, and serotonin, which boosts your mood. Aim to get at least 10 minutes of natural light as soon as possible after waking up. And if it’s cloudy outside or you’re getting your light exposure through a window, aim for 15-20 minutes. If you need to wake up when it’s dark outside, consider using a dawn simulator. More research needs to be done into dawn simulators, but [studies](https://www.sciencedirect.com/science/article/abs/pii/S1087079216300910) suggest they can reduce sleepiness and perhaps even improve performance upon awakening. A 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) can also help you get light exposure when you can’t get out in sunlight. **Expert tip for more energy:** Trying to wake yourself up during a night shift? [Research from 2020](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) found red light can help shift workers feel more alert without messing up their melatonin levels and sleep after their shift. We’ve covered more on the [best color light at each time of day](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here. ### 7\. Enjoy a Cup of Coffee Coffee is a quick fix for low energy. Caffeine temporarily blocks [adenosine receptors](https://pubmed.ncbi.nlm.nih.gov/20164566/) in your brain, so it can give you an energy boost and help you overcome [sleep inertia](https://academic.oup.com/sleep/article/24/7/813/2750094). And the morning is the perfect time to enjoy a cup of tea or coffee, as caffeine lasts in your system longer than you’d think and it can easily disrupt your sleep if you drink it too late in the day. You learn more about [how long caffeine lasts](https://www.risescience.com/blog/how-long-does-caffeine-last.md) here. You can also use RISE to see your unique caffeine cutoff time each day. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* Not a coffee or tea fan? Grab a glass of water, at least. The very act of [drinking water](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can help you feel more alert and hydration keeps you feeling your best and can even help you [get enough sleep each night](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults), and therefore more energy each day. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 8\. Get Some Exercise Exercise isn’t just good for your [weight loss](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md), it can help fight morning fatigue, too. Working out triggers your body into releasing cortisol to make you feel more alert, serotonin to boost your mood, and endorphins, or “feel-good hormones.” It also increases [blood flow to the brain](https://www.sciencedaily.com/releases/2021/03/210323131213.htm). A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) looked at how exercise impacted sleep inertia and compared high-intensity exercise, low-intensity exercise, and no exercise. It found high-intensity exercise reduced sleep inertia the most. The best part? The participants only exercised for 30 seconds. So, even if you don’t have time to get to the gym before work, you can still use a short burst of physical activity to shake off that post-sleep grogginess. Plus, regular exercise can improve your energy levels in general throughout the day and even help you [sleep better](https://www.risescience.com/blog/exercise-before-bed.md) each night. And that’s not even mentioning the general well-being and mental health benefits. So, start your day with some physical activity, and bonus points if you can work out outside in natural light. ### 9\. Take a Cold Shower It’s hard to feel sleepy when you’re taking an icy shower. Cold water increases your [heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/), metabolism, and blood pressure for an energizing boost. Follow your outdoor exercise with a cold shower for a morning energy triple whammy. ### 10\. Have a Morning Routine You Look Forward To A morning routine doesn’t have to be all about optimizing your health and productivity, though. It should also be something you enjoy. When you have a morning routine you look forward to, you’ll find it easier to get out of bed and be less likely to hit the snooze button. This is especially helpful if you’re a[night owl trying to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md). So, make time for self-care activities in the mornings. This could include listening to a chapter of an audiobook or your favorite playlist, for example. Or it could mean playing with your kids or taking your dog for a walk. We show you how the RISE app can help you create [your ideal, energizing morning routine](https://www.risescience.com/blog/morning-routine-app.md) here. ### 11\. Speak to a Doctor Most of the time, a lack of energy in the morning is caused by sleep debt and/or being out of sync with your circadian rhythm. But, if you’ve fixed these and still find yourself feeling tired, it might be worth speaking with your healthcare provider. They can test you for sleep disorders and medical conditions that could be making you tired, such as: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome * [Hypersomnia](https://www.risescience.com/blog/hypersomnia.md) * Mental health issues like depression and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Iron deficiency anemia * Diabetes * Chronic fatigue ‍ ## How Do I Get More Energy in the Morning if I’m a Night Owl? Your [chronotype](https://www.risescience.com/blog/chronotype.md) is your natural tendency to sleep and wake up earlier or later — you may have heard the terms early birds and night owls, although many of us are somewhere in between. And out of all the people who struggle with energy in the morning, night owls have got to be the ones having the hardest time. They don’t just have a preference for sleeping in, though. Night owls are biologically wired to go to sleep and wake up later than early birds. Plus, if you’re a night owl who has to get up early, you’re more likely to have sleep debt (perhaps you struggle to fall asleep early enough to meet your sleep need) and social jet lag (perhaps you indulge in a long lay in when the weekend rolls around, messing up your body clock), which only adds to your morning grogginess. As well as paying down sleep debt and adding exercise and natural light to your morning routine, you can work to shift your circadian rhythm earlier, so you’re not so out of sync with it. Before you do this, first ask yourself if you *have* to wake up early. If you have a strict 9 a.m. start time at work or kids to get ready for school, then the answer is obviously yes. If your wake-up time is more flexible, however, consider honoring your chronotype and waking up later. This doesn’t make you lazy or less productive than [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md), and you should feel more energy by working with, not against, your body clock. For those night owls who want more energy in the mornings, here’s what to do: * **Shift your bedtime and wake time gradually:** Start going to sleep and waking up 15 to 30 minutes earlier each night. This will give your body clock time to adjust. Depending on how much you’re trying to move your schedule by, this may take a few nights. * **Get early light exposure and take melatonin supplements:** Well-timed light and [melatonin supplements](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) can shift your circadian rhythm earlier, helping you fall asleep at your new bedtime. Check RISE for the best time to do these things. * **Shift your meal and exercise times:** Both of these things are zeitgebers, or cues that time your circadian rhythm to the outside world. When you shift your sleep times, be sure to shift your meal and workout times in the same direction and by the same amount. * **Schedule challenging tasks earlier in the day:** Night owls may be used to doing difficult work tasks late at night, but try to schedule these for your first morning peak in energy (check RISE for when this is). This will help you keep to the earlier schedule more easily. You can learn more about [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here. ## Reclaim Your Mornings If you’ve got high sleep debt or you’re living out of sync with your circadian rhythm, you’ll inevitably feel tired each morning. But, even when you get a good night’s sleep and this sleep is lined up nicely with your body clock, sleep inertia can still make you feel groggy for up to 90 minutes after getting out of bed. Make yourself a cup of coffee, get some exercise, and bask in natural light to help overcome grogginess. Use the[RISE app](https://www.risescience.com/.md) to pay down sleep debt and sync up with your circadian rhythm to maximize your energy levels in the morning, and check the app to see how long your morning grogginess will last, so you can make the most of the time. ## FAQs ### How to have more energy in the morning? 1\. Lower sleep debt, 2. Live in sync with your circadian rhythm, 3. Shorten sleep inertia, 4. Plan your day with sleep inertia in mind, 5. Wake up to the right alarm, 6. Get natural light, 7. Drink a cup of coffee, 8. Get some exercise, 9. Take a cold shower, 10. Have a morning routine you look forward to, 11. Speak to a doctor. The RISE app can help you with all of these to have more energy in the morning once and for all. ### Why do I feel so tired when I wake up? You’ll feel tired when you wake up if you’ve got sleep debt or you’re not in sync with your circadian rhythm. Sleep inertia is also at play. This makes you feel groggy after waking up, even when you’ve had enough sleep. Wake up to the right alarm clock, get natural light, drink some coffee, and exercise to help shake this off. ### How can I boost my energy? You can boost your energy by lowering your sleep debt and syncing up with your circadian rhythm. Naps, a healthy diet, exercise, and natural light can all help boost energy, too. ### How to get more energy naturally You can get more energy naturally by focusing on your sleep. Find out your sleep need, lower your sleep debt, and sync up your sleep-wake times with your circadian rhythm to boost your energy levels. Other natural energy boosters include naps, coffee, exercise, natural light, and cold water showers. ### Why do I feel sleepy in the morning and awake at night? If you feel sleepy in the morning and awake at night, you may be out of sync with your circadian rhythm, or body clock. This happens if you’re a shift worker, you have social jet lag (you go to sleep at different times at the weekend compared to during the week), or you’re not honoring your chronotype (like if you’re a night owl who has to get up early). ### How to feel energized in the morning with little sleep If you haven’t had enough sleep, it’s hard to feel energized in the morning. But caffeine, natural light, exercise, and cold showers can help. Work to catch up on sleep when you can through naps or sleeping for longer the next night. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) --- title: How to Increase Female Sex Drive: MD Shares 14 Things To Try published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-increase-libido-in-women domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Increase Female Sex Drive: MD Shares 14 Things To Try Updated 2023-09-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to Increase Libido in Women? The Key Facts * Increase your libido by getting enough sleep, exercising, trying aphrodisiacs, switching up your birth control, or trying hormone replacement therapy. * Low libido can be caused by many things including sleep deprivation, stress, alcohol, hormone fluctuations, and relationship problems. * The [RISE app](https://app.adjust.com/oha9msp) can help you solve one of the most overlooked causes: sleep loss. RISE tells you how sleep deprived you are and helps you catch up on sleep by recommending when to do 20+ daily sleep hygiene habits each day. Libido, or sex drive, is a complicated thing for women. It fluctuates throughout your life, throughout your menstrual cycle, and even throughout the day. But if you’re constantly feeling like you’ve got a low libido, and it’s getting you down, there are some lifestyle changes that can help. Below, we’ll dive into how you can increase your libido and what causes low libido in women in the first place. Plus, we’ve covered how the RISE app can help you improve one of the most overlooked factors in libido: your sleep. We’ve already covered [how to increase your sex drive](https://www.risescience.com/blog/how-to-increase-sex-drive.md). But in this blog post, we’ll dive into why women in particular may be experiencing a lowered libido and what they can do about it. **Heads-up:** The scientific literature uses gendered language when talking about female libido. We have used the terms “female” and “women” in this article, but this advice is for anyone who was assigned female at birth and is experiencing low libido. ‍ [How to increase libido in women?](#libido) [How to increase libido in pregnancy?](#pregnancy) [How to increase libido after menopause?](#menopause) [What causes a lack of libido in women?](#women) [Does sleep loss cause low libido?](#sleep) ‍ ## How to Increase Libido in Women? More research needs to be done into female sexual health, and women’s health in general, as well as how women specifically can increase their libidos. But here’s what the experts recommend so far. ### 1\. Meet Your Sleep Need Your sleep need is the amount of sleep you need each night. It’s determined by genetics and it’s unique to you. Not getting enough sleep makes you feel sleepy, so you’ll be less likely to have sex. But that’s only the start. Sleep loss is linked to lower odds of sexual satisfaction and lower sexual desire (more on the science behind sex and sleep soon). > “Sleep plays a bigger role in your libido than you think. It can disrupt your hormone levels, cause stress and anxiety, and make you more likely to argue with your partner. Try heading to bed 15 minutes earlier over the next few weeks and seeing if this has an effect on your sex life.” — Rise Science sleep advisor and medical reviewer, [Dr. Chester Wu](https://www.risescience.com/chester-wu.md). How much sleep do you need exactly? That answer is different for everyone. When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found it ranged from five hours to 11 hours 30 minutes. The median was eight hours of sleep. RISE can work out how much sleep you need, so you know what to aim for each night. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out how much sleep you need a night. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ### 2\. Lower Your Sleep Debt Don’t worry about one or two nights of bad sleep. Instead, focus on keeping your sleep debt low overall. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If you have a lot of sleep debt, you may feel the negative effects in the bedroom. The good news about sleep debt is you can [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) and pay it back. You can lower your sleep debt by: * Taking naps (check RISE to see the best time to do this so as to not impact your sleep at night) * Going to sleep a little earlier * [Sleeping in](https://www.risescience.com/blog/sleeping-in.md) a little later * Improving your sleep hygiene (more on that next) RISE can work out how much sleep debt you have and keep track as you work to pay it back. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Maintain Good Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the daily behaviors that can help or hurt your sleep. With good sleep hygiene, you can fall asleep faster and wake up less often during the night, helping you get more sleep overall. Here’s what to do: * **Get out in natural light first thing:** This will signal to your brain that it’s time to be awake and set your body clock up to make you feel sleepy later that evening. * **Get out in sunlight throughout the day:** This may make you less sensitive to light in the evening. Plus, a [2021 study](https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01013-5) found UVB light (one type of light you can get from the sun) enhances romantic passion in both men and women. * **Avoid bright lights before bed:** Light suppresses the sleep hormone melatonin. About 90 minutes before bed, put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights (it’s a bonus that this sets a romantic mood). * **Avoid caffeine, alcohol, large meals, and exercise close to bedtime:** These things can make it harder to fall asleep and they can wake you up in the night. To stay on top of your sleep hygiene, RISE can remind you when to do 20+ healthy sleep habits each day. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The RISE app can guide you through 20+ daily sleep hygiene habits. ​​*RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### 4\. Eat Aphrodisiacs or Libido-Boosting Foods Aphrodisiacs are foods that can increase your sex drive. While more research needs to be done into aphrodisiacs, many of these foods can be a part of a healthy diet, so there’s no harm in adding them to your grocery list. Aphrodisiacs may include: * Chocolate * Bananas * Avocados * Figs * Red wine (just be sure to avoid having too much alcohol and alcohol close to bedtime) You can also try [supplements](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731873/) that have the potential to increase libido. These include: * Nutmeg * Maca * Date palm * Safed Musli * Ginseng * Tongkat ali * Zinc (a [2021 study](https://www.tandfonline.com/doi/abs/10.1080/0092623X.2021.1957732?journalCode=usmt20) found this helped improve sexual function in postmenopausal women) A healthy diet in general will help with blood flow, body image, and sleep. A [2018 meta-analysis](https://academic.oup.com/jsm/article-abstract/15/4/458/6980312) found a healthy diet is linked to a lower risk of sexual dysfunction in both men and women. ### 5\. Exercise Exercise boosts blood flow to your genitals and improves your mood, stress levels, and body image. It can help you fall asleep (as long as you [don’t work out too close to bedtime](https://www.risescience.com/blog/exercise-before-bed.md)). One [study](https://academic.oup.com/jsm/article-abstract/12/7/1584/6966725?redirectedFrom=fulltext) found resistance training helped increase sexual desire and lubrication in women with polycystic ovary syndrome (PCOS). And another [study](https://academic.oup.com/jsm/article-abstract/15/11/1609/6980298?login=false) found aerobic exercise can improve sexual function in women with PCOS. More research is needed on women without the condition, but it looks like exercise can help them, too. A [2018 meta-analysis](https://academic.oup.com/jsm/article-abstract/15/4/458/6980312) states that participation in physical activity is linked to a lower risk of female sexual dysfunction. ### 6\. Reduce Stress Stress is a key cause of a low libido. [Research](https://pubmed.ncbi.nlm.nih.gov/23841462/) shows women with high stress levels have lower levels of genital arousal, higher levels of the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) (which can mess with your sleep), and they get more distracted when watching an erotic film. Stress also makes it harder to get enough sleep. RISE users say stress and anxiety are the biggest challenges when it comes to getting a good night’s sleep. Try keeping stress levels in check by: * Doing yoga * Journaling * Doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) * Practicing [relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like progressive muscle relaxation * Working out * Making time for friends and family * Taking time to unwind before bed (this can also help you get enough sleep — a win-win for your libido) ### 7\. Work on Your Relationship If you’re in a long-term relationship, try scheduling date nights, doing new activities together, and adding new things to your sex life to avoid overfamiliarity (a libido-killer). If your relationship is feeling rocky, consider couples counseling to talk through your problems and learn how to better communicate or overcome trust issues. Make sure you’re both sleeping enough to reduce the likelihood of conflict (and increase the likelihood of having sex). With RISE’s Partner Connect feature, you can see how much sleep debt you both have and who could do with an afternoon nap before date night. ![RISE app screenshot showing partner's sleep debt](/assets/672d768403fc348ad35a8677_629817fb93375c66ed72b1e4_H3CgYWlXyiPuTps7LStLxMFM_Vyg4CEND2Ww8j3rApwZF_d_WQxjlc8vJ3Fy2V4c1XQL_V08MdbuU9s8t6mhi3qCIzr5jl1KGpZOJiJOPsuRpVhffqDyfs1fMyfda6.png) The RISE app can help partners see each other’s sleep debt. *RISE users on iOS 1.202 and above can* [*set up Partner Connect here*](https://web.risescience.com/open-in-app/?route=couse/partner_invite)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 8\. Consider Sex Therapy Beyond a couple’s therapist, you can also reach out to a sex therapist, either alone or with your partner. A sex therapist can help you work through any psychological issues that may be impacting your sex drive, like sexual trauma, poor body image, or growing up with shameful views around sex. They may recommend mindfulness practices, communication techniques, or cognitive behavior therapy (CBT) exercises to help overcome these issues. ### 9\. Limit Alcohol Red wine may be an aphrodisiac, but only in small doses. Alcohol can tank your libido and cause sleep problems, further impacting on your sex life. According to [Dietary Guidelines for Americans](https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf), women should have a maximum of one drink a day (and if you have a male partner, they should limit themselves to two drinks a day). Be sure to avoid alcohol three to four hours before bed to stop it from disrupting your sleep. ### 10\. Quit Smoking A[2022 meta-analysis](https://link.springer.com/article/10.1007/s00737-022-01281-1) found female smokers were 48% more likely to experience sexual dysfunction than non-smokers. Relaxation techniques, exercise, and avoiding triggers (like alcohol) can help you quit smoking. You can also try nicotine replacement products and therapy to kick the habit. ### 11\. Be Cautious With Cannabis More research is needed into [cannabis](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md). A [2022 review](https://link.springer.com/article/10.1007/s11930-022-00339-6) states small poor-quality studies show cannabis *may* improve female sexual function. But more studies are needed to confirm. The results are inconclusive as there are studies showing cannabis can have both positive and negative effects on your sex life. Beyond cannabis, if you take any [recreational drugs](https://www.tandfonline.com/doi/abs/10.1080/02791072.2001.10400569), quit or seek help to quit. They don’t do your libido any favors. ### 12\. Speak to a Healthcare Professional Reach out to your healthcare provider. They can rule out any underlying medical conditions that may be causing low libido or any other sexual problems like vaginal dryness or trouble reaching orgasm. They can also recommend treatment options like supplements or hormone replacement therapy if menopause is impacting your sex drive. ### 13\. Try a New Birth Control Method Birth control affects everyone differently. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868075/) shows methods like condoms, oral contraception, and IUDs can have either positive or negative effects on your libido. Some women report increased libido on certain birth control, so you may just need to find the right method for you. We've covered [whether birth control can make you tired](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) (with ripple effects on your libido) here. ### 14\. Ride the Wave of Your Hormones Hormones play a huge role in female libido. You may find you have a higher sex drive in the first half of your cycle, the follicular phase, and around ovulation, but you’re less interested in sex in the second half of your cycle, known as the luteal phase Your low libido may not be a problem to fix, it may simply be a sign of where you are in your monthly cycle. Try tracking your cycle and libido changes throughout the month to spot any patterns. **Expert tip:** You may find it harder to sleep at certain points of your cycle, like on or [before your period](https://www.risescience.com/blog/insomnia-before-period.md), and this can tank your libido. Pay extra attention to good sleep hygiene around these times to make sure you’re getting enough shut-eye. ‍ ## How to Increase Libido in Pregnancy? During pregnancy, increase your libido by keeping your sleep debt as low as possible, eating aphrodisiacs (that are safe for pregnancy), exercising, keeping stress in check, and being open and honest with your partner about how you feel. Pregnancy can cause low libido as your hormone levels, body image, mood, and sleep are all impacted. Pregnancy symptoms — like nausea and fatigue — can also dampen your love life. ‍ ## How to Increase Female Libido After Menopause? After menopause, increase female libido by spending longer on foreplay, trying lubricants, keeping your sleep debt low, exercising, eating aphrodisiacs, and talking to your healthcare provider about hormone replacement therapy. A [2019 survey](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6963159/) found sexual problems were more common in menopausal women who did not use hormonal therapy. But hormone replacement therapy isn’t suitable for everyone, so speak to your healthcare provider to see if it could help you. At this time of life, you should also pay extra attention to getting enough sleep. [Sleep problems are common during menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), so this can cause or add to your low libido. Falling estrogen and progesterone levels can cause menopause symptoms that keep you awake (think night sweats), anxiety, and sleep-disordered breathing. Plus, you might experience age-related sleep problems, like [lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) or the need to use the bathroom waking you up. Follow RISE’s daily sleep hygiene reminders to give yourself the best chance of getting a good night’s sleep. **Heads-up:** It’s a myth that we need less sleep as we age. The idea is based on data showing how much sleep people get, not what they need. Sleep is often harder to get as we grow older, so older adults are found to get less sleep. It’s therefore assumed (wrongly) they need less. It’s also not clear whether women need more sleep than men. But women are more likely to suffer from sleep problems and disorders, so they may need more time in bed to get enough sleep. We’ve covered more on [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here and whether [women need more sleep](https://www.risescience.com/blog/do-women-need-more-sleep.md) here. ‍ ## What Causes a Lack of Libido in Women? There are many causes of a lack of libido in females, including sleep deprivation, fluctuating hormones, relationship problems, alcohol, smoking, birth control, and menopause. Let’s dive into these low libido causes in more detail: * **Not getting enough sleep:** You’ll feel sleepy and less likely to want to have sex if you’re not getting enough shut-eye. Sleep loss also negatively impacts everything from your relationship to your sex hormones (more on this soon) and [women are more likely to suffer from sleep problems](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md). * **Sleep disorders:** A [2023 study](https://www.sciencedirect.com/science/article/abs/pii/S0090429522009906) found women with sleep apnea, insomnia, or a circadian rhythm sleep disorder had significantly higher odds of hypoactive sexual desire disorder (lack of desire for sex), female sexual arousal disorder (unable to get aroused), and female orgasmic disorder (unable to orgasm or taking a long time to reach orgasm). [Insomnia](https://jcsm.aasm.org/doi/abs/10.5664/jcsm.26347) and [sleep apnea](https://journals.lww.com/menopausejournal/Abstract/2007/14050/Sleep_disturbance_in_menopause.7.aspx) can not only cause low libido themselves, they’ve been associated with menopause, meaning women are especially likely to experience these sleep disorders that cause low sex drive as they age. * **Low testosterone:** We commonly think of testosterone as a male hormone, but it’s been shown to play a big role in female libido, too. A [study](https://www.tandfonline.com/doi/abs/10.1080/713846816) looking at premenopausal women with a decreased libido found that most of them had very low or even unmeasurable testosterone levels. This has been found in both pre- and [postmenopausal women](https://www.nature.com/articles/3901294). * **Age:** Testosterone levels decrease with age. The main androgen (sex hormone) precursors in women also decrease as we get older. And as we age, we’re more likely to have sleep problems, medical conditions, and be on medication that affects our sex drives. * **Stress and mental health issues:** Including depression, anxiety, [mental exhaustion](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md), and general day-to-day stress. Stress can come from long work hours, childcare duties, and even the pandemic. A [2022 study](https://www.nature.com/articles/s41598-022-23974-4) found the COVID-19 pandemic negatively impacted some women’s sex lives. * **Relationship problems:** Intimacy and trust are key to a great sex life, and even if everything is great in your relationship, being overfamiliar with your long-term partner can tank your sex drive. * **Medication:** Many medications have lowered libido as a side effect including antidepressants, anti-anxiety meds, and blood pressure medications. * **Alcohol, drugs, and smoking:** Women who smoke are [48% more likely](https://link.springer.com/article/10.1007/s00737-022-01281-1) to experience sexual dysfunction than non-smokers. And [drugs and alcohol](https://www.tandfonline.com/doi/abs/10.1080/02791072.2001.10400569) are also linked to sexual dysfunction. * **Health conditions:** Including diabetes, high blood pressure, underactive thyroid, high cholesterol, heart disease, and obesity (a [2023 study](https://www.sciencedirect.com/science/article/abs/pii/S1138359323001016) found sexual dysfunction is more common in obese women). Those causes of low sex drive can affect both men and women. Here’s what can cause low libido in women in particular: ### Your Menstrual Cycle Libido fluctuates throughout the menstrual cycle due to changing hormones. One [study](https://pubmed.ncbi.nlm.nih.gov/15216427/) found women were more sexually active and had an increased libido on days when they had increased levels of luteinizing hormone, which happens before ovulation. Your testosterone levels also rise during ovulation, which may increase your libido. Another [study](https://labs.psych.ucsb.edu/roney/james/roneysimmons.published.pdf) had similar findings. It found estradiol — a type of estrogen — had positive effects on sexual desire, whereas progesterone had negative effects. Estrogen is higher in the first half of your cycle, the follicular phase, and progesterone is higher in the second half, also known as the luteal phase. The study found desire rose in the first half of the cycle, peaked mid-cycle, and fell in the second half. Other symptoms related to your menstrual cycle — like cramps, fatigue, and breast tenderness — may be contributing to a lower-than-usual sex drive. ### Birth Control According to a [2016 meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868075/) looking at many different methods of birth control, everything from condoms to contraceptive implants can have a negative impact on female libido. The paper found women reported problems such as loss of arousal and difficulty reaching orgasm when using condoms, and low sexual desire and decreased frequency of sex when using the levonorgestrel-releasing intrauterine system (LNG-IUS). And oral contraceptives have been linked to: * Increased pain during sex * Decreased libido * Lowered arousal * Reduced frequency of sex * Reduced frequency of orgasm during sex * Breast tenderness * Vaginal dryness * Lower [testosterone levels](https://www.ncbi.nlm.nih.gov/books/NBK164632/) Hormonal birth control can also cause other side effects like fatigue, bloating, weight gain, and anxiety, which in turn can lower your libido. And a [2021 review](https://www.tandfonline.com/doi/abs/10.1080/09513590.2021.2016693) found hormonal contraception may be linked to depressive symptoms and sexual dysfunction. Birth control may also make you tired, which can make you less likely to want to have sex. We’ve covered whether birth control can make you tired here. ### Pregnancy and Breastfeeding You may not be feeling your best during pregnancy and when breastfeeding, and side effects like morning sickness, weight gain, and mental health issues don’t exactly help. But hormones can also be to blame for a lowered libido during these times. During pregnancy, women have reported a decrease in [sexual activity](https://www.nel.edu/userfiles/articlesnew/NEL370116A12.pdf), decrease in libido, reduced satisfaction with sexual life, and feeling less attractive. This can be caused by changing hormone levels, as well as all the uncomfortable symptoms that come with pregnancy that also impact sex. And, unfortunately, it’s not over once your baby is born. After pregnancy, women produce less estrogen and will be producing prolactin — the hormone that helps with milk production — which can suppress sex drive. Plus, of course, your sleep will be hugely impacted during these times. It’s even harder to [get enough sleep when pregnant](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) or when caring for a newborn, meaning your libido is lowered even more. ### Perimenopause Perimenopause — the time leading up to menopause — can also cause changes in your sex life. [Symptoms](https://link.springer.com/chapter/10.1007/978-1-4614-6268-2_4) include decreased libido and sexual sensation, and a diminished or delay in orgasm. That’s not to mention the other common perimenopause symptoms — like weight gain, hot flashes, night sweats, depression, anxiety, and fatigue — that can all contribute to a lowered sex drive, too. Plus, [perimenopause impacts your sleep](https://www.risescience.com/blog/menopause-sleep-problems.md), which of course impacts your sex life. Women going through perimenopause report: * An increase in sleep disturbances. * A decrease in sleep quality (although sleep scientists don’t agree on what exactly [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) means yet). * Longer sleep latency, or the time it takes to fall asleep. We’ve covered more on [whether menopause makes you tired](https://www.risescience.com/blog/can-menopause-make-you-tired.md) here. ### Postmenopause It’s not just the lead-up to the menopause transition that impacts your libido, though. Many women experience a low sex drive afterward, too. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0002937807002980) looked at both peri- and postmenopausal women aged 45 to 55 and found that 64% of them had a “diminished libido.” The researchers found menopausal symptoms like depressive symptoms, poor sleep, and [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) were significantly associated with a lowered libido. They also found a large proportion of the women in the study with diminished libido also experienced some degree of pain during sex or vaginal dryness, which can be caused by naturally decreasing levels of estrogen during this time. If this affects you, you’re not alone. The prevalence of [female sexual dysfunction](https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-021-01549-1?__s=xxxxxxx&utm_source=drip&utm_medium=email&utm_campaign=Dr.+Casey%E2%80%99s+Kitchen%3A+Sexual+Function+and+Metabolic+Health) in postmenopausal women could be as high as 85%. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Does Sleep Loss Cause Low Libido? Sleep loss can cause low libido in both women and men. It can make you feel sleepy, and therefore less likely to have sex. But it can also disrupt your hormone levels, make you more prone to arguments, and it’s linked to lower sexual arousal and satisfaction. More research is needed, but here’s what we know so far. A [2017 study](https://journals.lww.com/menopausejournal/Abstract/2017/06000/Association_of_sleep_disturbance_and_sexual.4.aspx) looked at postmenopausal women aged 50 to 79. The results showed higher levels of insomnia were associated with lower odds of sexual satisfaction. And sleeping for less than seven to [eight hours a night](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) was associated with lower odds of having sex, less sexual satisfaction, and decreased sexual function. It’s not just postmenopausal women, though. A [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsm.12858) in the *Journal of Sexual Medicine* looked at female college students to see how their sleep affected their sex drives. It found women who habitually slept for longer at night reported better genital arousal than women who regularly slept for shorter durations. But it doesn’t take long for poor sleep to affect your love life. Sleeping for longer amounts of time was found to increase sexual desire the next day. In fact, a one-hour increase in sleep length increased the odds of a woman having sex the next day by 14%. Here’s how else sleep can impact your sex life: * **Sleep loss can lead to weight gain:** It also puts you at a higher risk of [obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md). Obesity can affect your body image, it’s linked to [painful sex](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025405/), arousal problems, and sexual dissatisfaction in women. * **Sleep loss increases cortisol:** [High cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025405/) has been linked with lower levels of sexual arousal in women, and [high cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) can be caused by sleep deprivation, being out of sync with your body clock, and stress. * **Sleep deprivation messes with your hormones:** [Sleep loss reduces testosterone levels](https://www.risescience.com/blog/testosterone-and-sleep.md) and spikes your cortisol, which in turn can lower your estrogen — a hormone cocktail destined to ruin your libido. * **Sleeping less makes couples more likely to argue:** Sleep loss also makes them more [hostile](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5419294/) towards each other. Check RISE to see when you or your partner have high sleep debt, so you know when arguments are more likely to happen and when you should show a little extra compassion towards each other. * **Sleep disorders impact your sex life:** Research shows sleep apnea negatively influences female [sex drive](https://erj.ersjournals.com/content/44/Suppl_58/P4923.short), as well as [desire](https://journals.sbmu.ac.ir/urolj/index.php/uj/article/view/3891), arousal, and orgasm. And [research from 2023](https://www.sciencedirect.com/science/article/abs/pii/S0090429522009906) shows women with sleep apnea, insomnia, or a circadian rhythm sleep disorder are more likely to have a range of sexual health problems. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can tell you if you need to catch up on sleep. ## Boost Your Libido With Sleep There are many ways women can boost their libido, but sleep is one powerful method that’s often overlooked. Sleep deprivation can mess with your energy, hormones, and sexual function, and it can make many problems — like stress, weight, and relationship woes — even worse, tanking your sex drive further. To help, check the RISE app to see how much sleep you should be aiming for each night. Then use RISE’s 20+ sleep hygiene reminders to have an easier time getting this amount of sleep. RISE can also work out how much sleep debt you and your partner have, so you can work on lowering it to increase your odds of having (more and better) sex. We’ve found 80% of RISE users get more sleep within five days, so your love life could look better by this time next week. ## FAQs ### How to increase libido in women? Women can increase their libidos by getting enough sleep, reducing stress, exercising, eating aphrodisiacs and a healthy diet, limiting alcohol, switching birth control, and working on any relationship problems. If you’re going through menopause, hormone replacement therapy may also help. ### What naturally increases libido in women? Getting enough sleep, reducing stress, eating aphrodisiacs and a healthy diet, limiting alcohol, trying a new birth control method, and working on any relationship problems can naturally increase libido in women. ### How to increase female libido after 40? Increase female libido after 40 by getting enough sleep, reducing stress, eating aphrodisiacs and a healthy diet, limiting alcohol, and working on any relationship problems. If you’re on birth control, trying a new method can increase libido and if you’re going through menopause, hormone replacement therapy may help boost libido. ### How to increase female libido after menopause? You can increase female libido after menopause by getting enough sleep, reducing stress, eating aphrodisiacs and a healthy diet, limiting alcohol, working on any relationship problems, and trying hormone replacement therapy. ### How to increase libido in pregnancy? Increase libido in pregnancy by getting enough sleep, reducing stress, eating pregnancy-safe aphrodisiacs and a healthy diet overall, and working on any relationship problems. ### What causes a lack of libido in females? Lack of libido in females can be caused by sleep deprivation, stress, alcohol, relationship problems, medications like antidepressants, health conditions like high blood pressure and underactive thyroid, and hormone fluctuations during your monthly cycle, pregnancy, or menopause. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Sleep Doctor Explains 7 Ways to Increase Melatonin Naturally published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-increase-melatonin-naturally domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Doctor Explains 7 Ways to Increase Melatonin Naturally Published 2024-02-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## What You Need To Know * Getting and avoiding light at the right times is the best way to increase your melatonin levels naturally. Get out in natural light in the morning and daytime and avoid bright light about 90 minutes before bed. * Avoiding alcohol and caffeine close to bedtime can also increase your melatonin levels. It’s unclear whether a melatonin-rich diet can improve your sleep. * Knowing when your body’s rate of melatonin production is at its highest — and therefore when you should go to bed to fall asleep faster — may be more beneficial for improving your sleep than just increasing your melatonin levels. The RISE app tells you when this time is for you each day so you know the best time to head to bed. Melatonin is the sleep hormone, but it doesn’t just help you drift off at night. It’s an antioxidant, anti-inflammatory, and it even has [anti-tumor properties](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/). As important as it is, you don’t need to take a melatonin supplement to get better sleep and health. Below, we'll explain how to naturally increase melatonin levels. We’ll also show you how to use the RISE app to boost your natural production of the sleep hormone and go to bed when your body’s rate of melatonin production is highest for an easier time falling and staying asleep. ## Advice From a Sleep Doctor “Light is our most powerful tool when it comes to increasing melatonin. Try to get some natural light exposure each morning and day, and then avoid bright light in the run-up to bedtime,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ Here’s how to increase your melatonin levels naturally. ## 1\. Get Out in Natural Light First Thing Each Morning Aim for 10 minutes of natural light exposure as soon as you can each morning. And make that 15 to 20 minutes if it’s overcast or you’re getting light through a window. If it’s dark when you wake up, try light therapy. Sit in front of a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) for 30 minutes. Place the lamp about 16 to 24 inches from your face and positioned over your eye-level at an angle. Then try to get outside when the sun is up. Light suppresses the production of melatonin by your pineal gland, which is a good thing in the morning. When you get out in natural light, you reset your circadian rhythm — your body’s roughly 24-hour internal clock that helps control your sleep-wake cycle. ## 2\. Get Natural Light Throughout the Day Try working by a window, going for a walk, and exercising outside. The more light you get throughout the day, the less sensitive you’ll be to it in the evening, when it can reduce your natural melatonin levels. One [study](https://journals.physiology.org/doi/full/10.1152/ajpregu.00211.2006) found daytime bright light exposure increased nighttime melatonin compared to dim light exposure. More research needs to be done to find the ideal amount of light exposure needed during the day, but one of our science advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), who’s the Co-Director of the Center for Sleep & Circadian Sciences at Stanford University, says an hour or two may be enough, but the more light you can get the better. Early evening bright light exposure may also help — the key word here is *early*. A small [2019 study](https://www.nature.com/articles/s41598-019-52352-w) found bright light exposure from 6:30 p.m. to 9 p.m. reduced how much late evening light exposure (10:30 p.m. to 11:30 p.m.) suppressed melatonin levels. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## 3\. Avoid Bright Light About 90 Minutes Before Bed This is a key behavior to increase melatonin naturally. About 90 minutes before bed, turn off overhead lights and switch to dim lighting, turn on a blue light filter on your TV or the f.lux app on your computer, and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md). You might want to avoid [screen time before bed](https://www.risescience.com/blog/screens-before-bed.md) altogether. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/) found exposure to room light in the hours before bed can delay melatonin production and shorten how long your body makes it by about 90 minutes. This was compared to dim light conditions. If you’re trying to fall asleep earlier, avoiding bright evening light can make a big difference. One [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) found when night owls went camping for a week and were exposed to natural light only — so no artificial light in the evening — their circadian rhythms shifted earlier and looked more like those of early birds. RISE can tell you when to get and avoid bright light based on your circadian rhythm. ![RISE app screenshot showing when to get and avoid bright light](/assets/66f6aa23f86ad69d18a6361a_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The RISE app can tell you when to get and avoid light exposure. ## 4\. Avoid Light at Night Make your bedroom as dark as possible. Use blackout curtains or blinds, wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and turn off or cover up any electronics that emit light. If you wake up in the night to use the bathroom or check on a child, keep the lights off or as low as possible. The same goes for if you wake up and can’t [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/) shows room light exposure during normal sleep hours can reduce melatonin levels by more than 50%! **Expert tip:** Consider a red light lamp or flashlight if you’re often up at night. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) shows red light may not disrupt your melatonin secretion as much as blue light. **We’ve covered other reasons why you shouldn’t** [**sleep with the lights on**](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) **here.** ## 5\. Avoid Alcohol Close to Bedtime It may make you feel drowsy, but alcohol isn’t doing your melatonin levels any favors. As a general rule, avoid alcohol three to four hours before bed to minimize the risk of sleep disruptions. One [study](https://pubmed.ncbi.nlm.nih.gov/17612945/) found when participants drank alcohol an hour before bed, their melatonin levels were down by 15% two hours 20 minutes later and reduced by 19% three hours 10 minutes later. This was after a relatively moderate dose too — about three standard drinks for men and two and a half drinks for women weighing about 154 pounds. **We’ve covered more on** [**how alcohol affects your sleep**](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## 6\. Eat Foods High in Melatonin, Maybe Eating melatonin-rich foods can increase your melatonin levels, but more [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/) is needed to know whether dietary melatonin can improve sleep problems. Your diet [may play a bigger role](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) in your daytime levels of melatonin than your nighttime levels. Even if it can, the amount of melatonin in a normal portion size may not be enough to affect your sleep. Dietary sources of melatonin include: * Tomatoes * Rice * Barley * Strawberries * Olive oil * Milk * Pistachios * Walnuts * Seeds * Eggs * Fish * Tart cherries * Goji berries And your melatonin levels may increase as certain foods increase your natural melatonin synthesis, as opposed to you getting melatonin content from the food itself. For example, foods that affect the availability of the amino acid tryptophan, which is synthesized into melatonin, could also impact your melatonin levels if you are tryptophan deficient (this is uncommon but may be true for some vegan or vegetarian diets). Foods high in tryptophan include tart cherry juice, quinoa, and poultry. The health benefits of melatonin may come from an overall healthy diet, not one specific food. Other factors, like your weight, may have as much of an impact on melatonin as specific dietary choices. And diets rich in fruits, veggies, and grains contain high amounts of melatonin and help keep your weight in check. Even if melatonin doesn’t help your sleep, it may come with other health benefits. It’s an antioxidant, anti-inflammatory, and may even have cancer-fighting properties. Beyond what you eat, how much you eat may also make a difference to melatonin. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) shows cutting your calories or fasting can reduce nighttime melatonin secretion. But again, more research is needed. **Expert tip:** Light is much more important than diet for melatonin, however. As one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) published in *Food & Nutrition Research* puts it, “Diet and nutrients modulate fluctuating melatonin levels, but the influence is minor if compared with the power of the light-dark cycle.” ## 7\. Avoid Caffeine About 12 Hours Before Bed As a general rule, avoid caffeine about 12 hours before bed. Coffee contains melatonin, but it’s not clear whether [caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md) can affect your melatonin levels. Some [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) suggest caffeine can increase melatonin, while other studies have found it can reduce nighttime melatonin levels. Caffeine can definitely affect your sleep in other ways. A [2023 systematic review and meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found it can reduce your sleep time by 45 minutes — so it’s worth cutting yourself off early. Cutting yourself off from caffeine at the right time can make sure that you’re not undermining any steps you’ve taken to increase your melatonin levels via light or alcohol timing. You want to feel sleepy (not wired on caffeine) when your body is producing melatonin at bedtime. **You can learn more about** [**when to stop drinking coffee**](https://www.risescience.com/blog/how-long-does-caffeine-last.md) **here.** RISE can give you an exact time based on your circadian rhythm each day. ![RISE app screenshot showing when to limit your caffeine intake](/assets/66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The RISE app can tell you when to have your final coffee of the day. ## 8\. Go to Bed During Your Melatonin Window Your Melatonin Window is what we at RISE call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Going to bed during this window can help you fall and stay asleep more easily compared to going to bed earlier or later. It won’t help increase your melatonin levels per se, but it can help you get the result you’re really looking for: better sleep. About two hours before your typical bedtime, your body starts producing melatonin. This moment is known as the [dim light melatonin onset](https://pubmed.ncbi.nlm.nih.gov/15600132/) (DLMO). Melatonin levels rise as it gets closer to your bedtime and they peak overnight. ![Melatonin levels over the day and night](/assets/66edd7a1aa10399a9c65a282_65542aed49a866201dac5768_melatonin-graph-2mu09az_result.webp) Melatonin levels over the day and night. Source:[https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/](https://app.adjust.com/oha9msp) When it comes to falling asleep fast, the timing of your melatonin production may be more important than your melatonin levels alone. You want your *rate of melatonin production* to be at its highest around your bedtime to help you drift off. Your melatonin levels could be high — they typically peak early in the night when you’re hopefully asleep — but if you’re trying to [go to bed at the wrong time in your melatonin cycle](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md), you may still struggle to drift off. RISE predicts the timing of your Melatonin Window, so you can go to bed when your body’s more primed to fall asleep. Keeping a regular sleep schedule can help keep your Melatonin Window at a similar time. And avoiding light at the right times can make sure your body starts producing melatonin in the run-up to bedtime. This feature is a game-changer for RISE users who say it helps them fall asleep more easily: “This app is life-changing. If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs without any additional sleep aids, supplements, or medications.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing your melatonin window](/assets/66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app can tell you the best time to head to bed. ## More Sleep Hygiene Tips for Better Sleep Your body should produce about [10 to 80 micrograms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) (about 0.01 mg to 0.08 milligrams) of melatonin per night. But everybody produces a different amount of melatonin, and it’s tricky to find out if you’ve got low melatonin levels. Plus, even if you do, low melatonin may not be the reason you [can’t sleep](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md). Beyond the above melatonin-boosting tips, try improving your overall sleep hygiene. Light, alcohol, and caffeine timing are just three aspects of sleep hygiene. Other good sleep hygiene habits include: * Exercising during the day, but not within an hour of bedtime * Avoiding [large meals two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * [Reducing stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and taking time to wind down before bed * Making your bedroom cool, dark, and quiet RISE can guide you through 20+ sleep hygiene habits at the right time for your circadian rhythm to help you fall and stay asleep. We’ve covered other [ways to fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) here and [how to sleep without any sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) at all here. If you still struggle to sleep, speak to a healthcare provider about sleep disorders, medical conditions, and medications that could be causing sleep problems. If melatonin supplements are the answer, a doctor can tell you what you need to know about when and how much to take for your situation. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do daily sleep hygiene behaviors. **Heads-up:** Synthetic melatonin supplements can add to your natural melatonin levels, but you [shouldn’t take melatonin every night to fall asleep](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md). Melatonin use can be safe when used short term to: * [Treat jet lag](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) * Adjust to shift work * Shift your sleep pattern Exogenous melatonin (the kind made outside of your body) works best when you take it when endogenous melatonin (the kind made inside your body) is low, like during the day. So supplements aren’t that effective if you take them at bedtime to fall asleep at your usual bedtime. Supplements also come with potential side effects like daytime drowsiness. They aren’t suitable for everyone (seek medical advice if you’re pregnant for breastfeeding, for example), and they may not be the best treatment for [insomnia](https://pubmed.ncbi.nlm.nih.gov/27998379/). **Expert tip:** Sleep hygiene is the science-backed way to optimize your natural melatonin levels for better sleep, but better sleep starts with knowing how much of it you need to begin with. Check RISE to find out how much sleep you need — it varies from person to person. When we looked at how much sleep 1.95 million RISE users aged 24 and up needed, we found it ranged from five hours to 11 hours 30 minutes. Almost half needed eight hours or more. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs ## What Causes Low Melatonin Levels? Getting light exposure and drinking alcohol close to bedtime can cause low melatonin levels. But so can: * [Medical condition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354573/)s like dementia, cancer, type 2 diabetes, severe pain, a spinal cord injury, or mood disorders * Working [night shifts](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/) * Being overweight * Being older — melatonin may not decrease with age, but many older people produce less melatonin due to medical conditions The good news is having lower melatonin levels doesn’t guarantee you’ll have sleep problems. “There are many people, like those with specific kinds of spinal cord injury, who don't make any melatonin and can sleep just fine,” says [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), the Co-Director of the Center for Sleep & Circadian Sciences at Stanford University and one of our sleep advisors. ## Boost Melatonin Levels Without Supplements You can increase your natural levels of melatonin by getting out in natural light during the morning and daytime and avoiding light and alcohol close to bedtime. Use RISE to see when exactly you should do these behaviors, as well as other habits that will help you fall and stay asleep. RISE can also tell you when your body’s rate of melatonin production will be at its highest, so you can harness your melatonin levels and have an easier time falling asleep. All this can help you get a good night’s sleep in no time — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How To Increase Sex Drive? Focus On Your Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-increase-sex-drive domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Increase Sex Drive? Focus On Your Sleep Published 2022-06-10 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![A couple lying in bed getting romantic to increase their sex drive](/assets/6298b8f84a1058f4f9ecd9d5_how-to-increase-sex-drive-n.avif) Whether you’ve noticed a drop in your sexual interest, or you’ve simply stopped enjoying sex altogether, a different bedroom activity may be to blame: sleep. If you’re suffering from low sex drive, also called low libido, you simply don’t have the urge or desire to have sex — or at least not as much as you’d like to. While our libidos change with age, there are many other things that can cause a low libido at any time of life. Below, we’ll share the things that could be causing a low sex drive and dive into how you can increase it, with a special focus on sleep — an underrated yet powerful method. ‍ [Why is my sex drive low?](#low) [How does sleep impact my sex drive?](#sleep) [How can I increase my sex drive?](#drive) [How can I increase my sex drive with sleep?](#increase) [Can sex improve my sleep?](#improve) ‍ ## Why is My Sex Drive Low? Here are the most common causes of a low sex drive: * **Relationship problems:** Such as becoming overfamiliar with a long-term partner or not trusting them. * **Low self-esteem, low confidence and poor body image** * **Stress and mental health issues:** Think anxiety, depression, and general worry * **Age:** Sex drive and the sex hormone testosterone decreases in both men and women with age * [**Menopause**](https://www.risescience.com/blog/menopause-sleep-problems.md)**:** Decreasing estrogen levels can cause vaginal dryness and lowered libido * **Pregnancy and breastfeeding:** Blame lowered estrogen again * **Medication:** Medications like antidepressants, blood pressure meds, and even hormonal contraceptives can include side effects like a lowered libido * **Alcohol, drugs, and smoking** * **Health conditions:** This includes medical conditions like diabetes, high blood pressure, underactive thyroid, and high cholesterol * **Not getting enough sleep** * **Sleep problems:** This includes sleep disorders like sleep apnea and insomnia Let’s dive into sleep more below. ‍ ## How Does Sleep Impact My Sex Drive? If you’re sleep deprived, you’ll feel more tired and most likely not be in the mood. But the sleep-sex connection goes deeper than that. Here’s how sleep can impact your sex drive: ### Tiredness ![RISE app screenshot showing your sleep need so you can keep sleep debt low.](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The RISE app works out your individual sleep need. If you’ve had a bad night’s sleep, you’re going to feel tired and therefore be much less likely to want to have sex the next day. And studies back that up. A[2015 study](https://onlinelibrary.wiley.com/doi/full/10.1111/jsm.12858) in the *Journal of Sexual Medicine* found longer sleep duration was related to greater sexual desire the next day. In fact, a one-hour increase in sleep increased the odds of women having sex the next day by 14%, and women who slept for longer reported better genital arousal than those who slept for shorter amounts of time. "The influence of sleep on sexual desire and arousal has received little attention in the field, but these findings indicate that insufficient sleep can decrease sexual desire and arousal for women," said Dr. David Kalmbach, lead author of the study. "I think the take-home message should not be that more sleep is better, but that it is important to allow ourselves to obtain the sleep that our mind and body needs." The [RISE app](https://www.risescience.com/.md) helps you do exactly that by calculating your unique sleep need. Your sleep need — the amount of sleep you need each night — is determined by genetics, just like height and eye color. The app works out your individual sleep need, giving you a number to aim for each night. ### Hormones ![RISE app screenshot showing how much sleep debt you have.](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app tells you how much sleep debt you have each night. Testosterone is a key sex hormone for both men and women, and [it’s intrinsically linked with sleep](https://www.risescience.com/blog/testosterone-and-sleep.md). Testosterone levels start to rise as you first fall asleep and reach their peak during the first rapid eye movement (REM) sleep stage. So, if you don’t sleep for long enough, you’re cutting short how long testosterone levels can rise and circulate for. Sleep loss during the[second half of the night](https://pubmed.ncbi.nlm.nih.gov/22568763/) has been shown to reduce morning testosterone levels, too. Low testosterone in both men and women can also cause a low sex drive and low sexual satisfaction. And it doesn't take long for this to happen. One[study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/) looked at men who slept for five hours a night for one week. Their testosterone levels fell by 10% to 15%. That may not sound like a lot, but normal aging is linked to a decrease in testosterone levels of 1% to 2% per year. The men in the study experienced low energy, reduced libido, poor concentration, and increased sleepiness as a result. Lowered testosterone levels can also lead to insomnia, so the cycle of poor sleep and poor sex continues. [Research](https://pubmed.ncbi.nlm.nih.gov/18519168) suggests a build up of sleep debt may also cause adverse changes in testosterone levels. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) refers to the amount of sleep you owe your body over the last 14 nights, measured against your sleep need. The RISE app works out how much sleep debt you have, and keeps track of it as you work to pay it back. ### Weight Not getting enough sleep each night increases your likelihood of being obese. It makes [losing weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md) hard to do, and can even cause you to gain weight. That’s a problem for your sex life as obesity has negative impacts on your sexual health.[Obesity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025405/) has been linked to painful sex, arousal problems, and sexual dissatisfaction in women, and erectile dysfunction and low sexual desire in men. Men with a body mass index (BMI) greater than 28.7 have a more than 30% increased risk of developing erectile dysfunction compared to men with a BMI of 25 or less. What’s more, if you’re obese, you may suffer from low self-esteem and poor body image, which leads to a low libido. ### Stress (and Mental Health) Not getting enough sleep also leads to[increased cortisol levels](https://www.risescience.com/blog/cortisol-and-sleep.md). But stress can also cause these, too. Plus, sleep loss can actually contribute to stress levels, making you especially prone to high cortisol levels. [High levels of cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025405/) may cause a reduction in gonadal steroids and adrenal androgens — or sex hormones — which can impact sexual desire and genital arousal. It can also lead to erectile dysfunction in men over time, and for women, high cortisol levels have been linked to lower levels of sexual arousal. If you’re stressed, you may also be too preoccupied to think about sex, or unable to relax enough to enjoy it. It can be a vicious circle though, if low sex drive is stressing you out, this stress may be making the problem even worse. Beyond stress, a lack of sleep puts you at a higher risk of mental health issues, like anxiety and depression, which also tank your sex drive. ### Your Relationship ![RISE app screenshot showing your partner's sleep debt and energy levels.](/assets/629817fb93375c66ed72b1e4_H3CgYWlXyiPuTps7LStLxMFM_Vyg4CEND2Ww8j3rApwZF_d_WQxjlc8vJ3Fy2V4c1XQL_V08MdbuU9s8t6mhi3qCIzr5jl1KGpZOJiJOPsuRpVhffqDyfs1fMyfda6QYs2znV1jORrTA77E0jQ.png) The RISE app can help partners see each other's sleep debt and energy levels. If you’re in a relationship, sleep can play a role in how you interact as a couple. A[2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5419294/) found when both partners slept less, they interacted in a more hostile way. And sleep problems have been linked to increased arguments in couples. What’s more, when you’re sleep deprived, your brain’s amygdala doesn’t work as well as it should, meaning emotions are impacted. You’re therefore more likely to overreact or not respond to your partner’s emotions as well. As how you feel about your partner plays such a big role in your sex drive, any extra arguments or hostility from sleep loss will impact your sex life. The [RISE app](https://www.risescience.com/.md) can help you see how you and your partner are sleeping, so you can be aware of when their sleep debt is high and therefore when their sex drive may be low and you need to be more aware of your behavior towards each other. ### Sleep Apnea For men suffering with erectile dysfunction, sleep apnea may be to blame. One[study](https://www.sciencedirect.com/science/article/abs/pii/S0090429505016936) found those with sleep apnea had a high risk of erectile dysfunction, and the more severe the sleep apnea, the more severe the erectile dysfunction. Sleep apnea can also cause[low libido](https://www.sciencedirect.com/science/article/abs/pii/S1389945718305161) in men, especially older men and those with a depressed mood. [How do you know if you've got sleep apnea?](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) We've covered what to look for here. It’s not just men, though.[Sleep apnea](https://erj.ersjournals.com/content/44/Suppl_58/P4923.short) has been shown to negatively influence sex drive in women, too, as well as negatively impact[desire](https://journals.sbmu.ac.ir/urolj/index.php/uj/article/view/3891), arousal, and orgasm. And it’s not just the person with sleep apnea who is affected. The disorder can disturb your partners’ sleep, impacting their sex drive too. Other[sleep disorders](https://www.sciencedirect.com/science/article/abs/pii/S1389945715008217) can also increase the risk of erectile dysfunction, and sleep problems like[insomnia](https://wjmh.org/DOIx.php?id=10.5534/wjmh.180045) have been linked to sexual dysfunction due to lowered testosterone levels. ## How Do I Increase My Sex Drive? Low libido getting you down? There are some lifestyle changes you can make to help improve it. Here’s a quick round up: * **Eat libido-boosting foods, or aphrodisiacs, like chocolate, bananas, avocados:** In general, a healthy diet is not only good for your well-being, it’ll improve your energy levels, sleep, and body image. * **Limit alcohol and quit smoking** * **Reduce stress levels:** Try incorporating exercise, meditation, and journaling into your week, as well as meeting your sleep need each night. * **Speak to a healthcare professional:** Your low sex drive could be a side effect of an underlying medical condition. You can get your hormone levels checked to see if this is the case. * **Work on your relationship:** Address trust issues, incorporate date nights into your routine, and brainstorm ways to spice things up if you’re in a long-term relationship. Meeting your sleep need can also help to reduce conflict. * **Consider sex therapy:** Speaking to a sex therapist can help to address low self-esteem or poor body image around sex, and other sexual problems. * **Exercise:** This not only helps you maintain a healthy weight and reduces stress, it increases blood flow everywhere, including to the genitals. Working out (as long as it’s not too close to bedtime) also helps you get enough sleep, which of course can boost your libido. * **Get enough sleep:** Let’s dive into this one more below! We’ve covered more tips on [how women can increase their libido](https://www.risescience.com/blog/how-to-increase-libido-in-women.md) here. ‍ ## How Can I Increase My Sex Drive With Sleep? Now you know how sleep can impact your sex drive, it’s time to do something about it. ### Find Out Your Sleep Need The first step in boosting your libido through sleep is finding out how much sleep you need each night. ​​The average sleep need is[8 hours 10 minutes](https://www.nature.com/articles/srep35812), plus or minus 44 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) may have a sleep need of 9 hours or more. The RISE app calculates your sleep using your phone use behavior and proprietary sleep-science-based models to give you a number to aim for in hours and minutes. ### Lower Your Sleep Debt In an ideal world, we’d all be meeting our sleep need each night. But life often gets in the way, causing you to [build up sleep debt](https://www.risescience.com/blog/sleep-deficit.md). We recommend keeping sleep debt to five hours or less to feel and perform your best, in and out of the bedroom. If you find you’re carrying a lot of sleep debt, you can pay it back by: * Taking naps (RISE can tell you the best time of day to do this) * Going to sleep a little earlier * Sleeping in a little later * Maintaining good sleep hygiene ### Maintain Good Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light.](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app can help you with sleep hygiene behaviors like timing your light exposure. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of behaviors you can do throughout the day to help you fall and stay asleep at night. They can also help you get more sleep overall as you’ll improve your[sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), the measure of how long you spend in bed actually asleep. Here’s what you can do: * **Get natural light first thing in the morning:** This helps to wake you up and set up your circadian rhythm (or body clock) to feel sleepy later that day. * **Get light throughout the day:** This helps reduce how sensitive you are to light in the evening, but it may help your sex life, too. A[2021 study](https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01013-5) found about 30 minutes of skin exposure to UVB light from the sun enhances romantic passion in both men and women, and increases testosterone levels in men. * **Avoid caffeine, alcohol, large meals, and exercise too close to bedtime:** These things can keep you up later than planned or wake you up in the night. Alcohol can reduce your libido, too. * **Set aside time to wind down before bed:** This will help slow down your body and brain and prepare them for sleep. This’ll also help with stress management, which will help boost your sex drive. * **Avoid bright lights in the evening:** This suppresses the sleep hormone melatonin, making it harder to fall asleep. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. We share more[sleep hygiene tips](https://www.risescience.com/blog/poor-sleep-hygiene.md) here. The RISE app can help you practice good sleep hygiene by telling you the best time to do certain habits like get and avoid bright light, stop drinking caffeine, and put on blue-light blocking glasses. ‍ ## Can Sex Improve My Sleep? So, we’ve proven sleep impacts your sex life, but does it work the other way around? The good news is yes! Sex can improve your sleep. In fact, it’s the only form of[exercise we endorse close to bedtime](https://www.risescience.com/blog/exercise-before-bed.md). Orgasms improve sleep by triggering oxytocin and prolactin and suppressing cortisol, resulting in a more relaxed body and mind, and an easier time falling asleep. Orgasms, especially in women, also cause brain activity to decrease in the amygdala, hippocampus, and prefrontal cortex, reducing alertness, anxiety, and decision-making thinking respectively. But it’s not just sex with a partner that improves sleep. A[2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/) found orgasms from masturbation were associated with better sleep latency (the time it takes to [fall asleep](https://www.risescience.com/blog/how-to-fall-asleep-faster.md)) and better sleep quality (although experts still don’t agree on a definition for sleep quality). ## Sleep Your Way to Better Sex There are many ways you can boost your sex drive, but sleep can improve it the next day and long term. By meeting your sleep need and keeping your sleep debt low, you can ensure you feel your best each day (and night), your sex hormones are working as they should, and other factors — like weight and stress — are less likely to impact your sex life. The[RISE app](https://www.risescience.com/.md) can help make it happen. The app can tell you your unique sleep need, calculate your sleep debt, and keep track of it as you work to pay it back. For better sleep, and therefore better sex, the app can also remind you when to do 20+ sleep hygiene habits. ## FAQs ### Is there a way to increase my sex drive? You can increase your sex drive by getting enough sleep and lowering your sleep debt, reducing stress, and maintaining a healthy weight. ### What causes low sex drive? Low sex drive can be caused by sleep deprivation, sleep disorders, stress, mental health issues, age, medications, or menopause. ### What is a normal sex drive? There’s no such thing as a normal sex drive, as everyone’s desire for sex is different and naturally changes throughout our lives. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Increase Testosterone Naturally: 12 Methods to Try published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-increase-testosterone-naturally domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Increase Testosterone Naturally: 12 Methods to Try Published 2022-12-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * To naturally boost testosterone, focus on getting quality sleep, managing stress, and syncing with your body’s circadian rhythm (internal clock). Combine this with regular exercise, a healthy diet rich in fats, sunlight exposure, and moderating alcohol intake while staying mindful of medications and supplements. * The RISE app will guide you through all of these to naturally boost your mood, productivity, and health, alongside testosterone. Testosterone is a hugely important hormone — not just for men’s health and not just for your sex life. It’s responsible for everything from body fat distribution to muscle mass to bone strength, and having low levels can impact your mood, libido, and sleep. And while testosterone supplements and replacement therapy do exist, they’re not always successful, [more research needs to be done](https://pubmed.ncbi.nlm.nih.gov/23591366/) into the risks, and they can come with side effects — including messing up your sleep. There are natural ways to boost your body’s production of the hormone, however, and many of them are simple lifestyle changes that can improve your sleep and overall health, too. Below, we’ll explain how you can increase your testosterone naturally and how the [RISE app](https://app.adjust.com/oha9msp) can help. ‍ [What are the symptoms of low testosterone?](#symptoms) [What causes low testosterone?](#causes) [How to increase testosterone naturally?](#increase) ‍ ## What Are the Symptoms of Low Testosterone? First up, how do you know if you have low testosterone, also known as low t? Common symptoms include: * Low sex drive * Lowered sperm count * Erectile dysfunction * Loss of body hair * Low bone density * Low mood * Trouble concentrating * Fatigue ‍ ## What Causes Low Testosterone? ![RISE app screenshot showing how much sleep debt you have ](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep debt you have. Testosterone deficiency can be caused by: * Aging — total testosterone levels [fall by about 1.6% per year](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/), whilst free and bioavailable testosterone levels fall by 2% to 3% per year. * Damage to or removal of testicles (or ovaries for women) * Chemotherapy * Obesity * Metabolic syndrome — which includes high blood pressure and diabetes * Medications like antidepressants * [Birth control pills](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845679/) for women * [Sleep debt and sleep disruption](https://www.risescience.com/blog/testosterone-and-sleep.md) If you have symptoms like fatigue, difficulty concentrating, and low mood, sleep deprivation and being out of sync with your circadian rhythm (more on that soon) may be to blame. One way to rule this out is by using the [RISE app](https://app.adjust.com/oha9msp). RISE uses historical phone use data and proprietary sleep-science-based models to work out your sleep need — the genetically determined amount of sleep you need each night. The app also works out your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the running total of how much sleep you owe your body, which we measure over the last 14 nights. If you find your sleep debt is high, this could be the reason for some of your symptoms. It could also be the cause of low testosterone, too, as sleep is essential to testosterone production. Finally, the app predicts your circadian rhythm each day, so you can see whether you’re living at odds with it. If you are, this may be the reason for many of the low testosterone-like symptoms, or it could be exacerbating them. Luckily, many of the ways to boost testosterone naturally include improving your sleep or doing behaviors that indirectly improve your sleep. **Heads-up:** Even if you have high sleep debt, you could still have low testosterone levels and it may be worth seeking medical advice to get your hormone levels checked with a blood test. While the natural testosterone boosters below are risk-free and good for your health (so doing them even if your testosterone levels are fine isn’t a problem) you don’t want to take testosterone supplements if you don’t need them. Having too high testosterone levels can cause side effects like irritability, erectile dysfunction, and more[shallow sleep](https://www.sciencedaily.com/releases/2014/06/140623141730.htm). ## How to Increase Testosterone Naturally? Here’s how to boost your testosterone levels without supplements or injections. ### 1\. Keep Sleep Debt Low Sleep is essential to many things in life, including testosterone production. Your body starts producing the hormone when you fall asleep and it reaches[peak production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704301/) when you enter your first bout of rapid-eye-movement (REM) sleep. So, if you don’t get enough sleep at night, your body won’t get the chance to produce enough testosterone. [Research](https://pubmed.ncbi.nlm.nih.gov/21632481/) has found after eight nights of getting five hours of sleep a night, testosterone levels are reduced by 10% to 15% in young healthy men. And the more you sleep, the more your testosterone increases — all the way up to sleeping for[9.9 hours](https://pubmed.ncbi.nlm.nih.gov/25959075/). Low testosterone can cause sleep problems like[insomnia](https://pubmed.ncbi.nlm.nih.gov/22528986/) and nocturia (when you [need to pee a lot at night](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md)), however, making it a vicious cycle that’s worth trying to break. This is where keeping sleep debt low comes in. Use RISE to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping sleep debt below five hours to maximize energy levels, and to give your body the chance to produce enough testosterone. Got high sleep debt? Don’t worry, you can pay it back by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Only sleep in for an hour to two so you don’t disrupt your circadian rhythm (more on that soon). * **Improving your sleep hygiene:** These healthy sleep habits reduce how long it takes you to fall asleep and how often you wake up during the night. More on what to do soon. RISE can keep track of your sleep debt as you chip away at it. As well as giving your body sufficient sleep time to produce testosterone, low sleep debt will boost your mood, health, productivity, and daytime energy levels — a win-win! You can learn more about [testosterone and sleep](https://www.risescience.com/blog/testosterone-and-sleep.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Prioritize End of Night Sleep Extreme [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md) may say you should wake up at 4 a.m. to be productive, but your body says otherwise when it comes to testosterone production. One[study](https://pubmed.ncbi.nlm.nih.gov/22568763/) looked at young healthy men and compared getting no sleep to getting eight hours of sleep a night. We’re sure you can guess which one resulted in lower testosterone levels the next morning (hint: don’t pull an all-nighter if you’re trying to boost testosterone). But beyond total sleep deprivation, sleep restricted to the first half of the night, not the second half, lowered testosterone levels, too. Researchers compared sleeping from 2:45 a.m. to 7 a.m. and sleeping from 10:30 p.m. to 3:30 a.m. and found when sleep loss happened in the second half of the night, morning testosterone levels were lower. This is because REM is essential to testosterone production and we spend more time in REM as we move through sleep cycles during the night. If you cut your sleep short by waking up early, or have trouble staying asleep towards the end of the night, you may be sabotaging your testosterone production. Even more worrying? These results came after just one to two nights of cutting sleep short. So, prioritize getting a full night’s sleep and minimize any behaviors that could wake you up during the second half of the night (more on those soon) to ensure optimal testosterone production. ### 3\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits each day. Sleep hygiene is the name for the healthy habits you can do each day to improve your sleep. Improving your sleep hygiene can help boost your testosterone in a few ways: * It can help you fall asleep faster each night, so you get more sleep overall * It can ensure bad habits like late-night alcohol don’t wake you up during the second half of the night, sabotaging your [REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) * It can make sure your sleep is healthy, natural, and you cycle through all sleep stages optimally * It can help keep you in sync with your circadian rhythm You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here, but here are a few key habits to start incorporating into your day: * **Get bright light first thing:** Light resets your body clock, helping you feel sleepy come bedtime. Aim for at least 10 minutes a day or 30 minutes if it’s overcast or you’re getting light through a window. * **Avoid bright light in the run-up to bedtime:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), making it harder for you to fall asleep come bedtime. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to stop this from happening. * **Avoid large meals, intense exercise, and caffeine too close to bedtime:** These things can keep you up late into the night. Check RISE for the best time to avoid them. * **Cut down on or avoid alcohol close to bedtime:** Alcohol can fragment your sleep, meaning you wake up during the night, and it [suppresses REM sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) — you get less of it overall and it takes you longer to reach the first REM sleep stage where testosterone production peaks. We’ve covered how long before bed you should stop drinking alcohol here, but as a rough guide, stick to one to two drinks a night and avoid alcohol two to three hours before bed. Check RISE to see the exact time to finish your drink based on your circadian rhythm each day. * **Keep your bedroom dark, cool, and quiet:** As sleep in the second half of the night is important to testosterone production, make sure disruptions like early sunrises in the summer or loud noises from family members getting up before you don’t cut your sleep short. Use blackout curtains and wear an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) and[earplugs](https://www.amazon.com/dp/B005YUW7A2/). Sound like a lot to remember? RISE can guide you through 20+ sleep hygiene habits each day and tell you the right time to do them to make them even more effective. ### 4\. Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your melatonin window which can tell you the best time to go to sleep.](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when your body wants to go to sleep. Your circadian rhythm is your body’s internal body clock. It runs on a roughly 24-hour cycle and dictates everything from your sleep-wake times to your body temperature fluctuations. Testosterone production doesn’t run on a circadian rhythm — it’s dependent on sleep no matter when you get it. But [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/) hypothesizes that circadian rhythm disruption may lead to lowered testosterone levels. More research needs to be done into this area to confirm. One [study](https://pubmed.ncbi.nlm.nih.gov/12882998/) looked at testosterone levels and shift work, which often leads to living out of sync with your circadian rhythm as you’re working at night, sleeping during the day, and often changing your sleep schedule regularly. Surprisingly, the study found testosterone levels in shift workers depended on how satisfied those shift workers were with their work life. Dissatisfied shift workers had lower testosterone levels than satisfied ones. Low testosterone levels were linked to greater sleep need, disturbed sleep, and sleepiness, too. The researchers stated: “The lower testosterone in dissatisfied shift workers may be interpreted with four different perspectives: sleep loss, stress, depression, and lack of control.” “It seems reasonable to hypothesize that the low levels of testosterone may be due to disturbed sleep and/or a high sleep need, which, in turn, may result in more sleepiness and a greater need for recovery after a work period and, as a consequence of these problems, dissatisfaction with the shift schedule.” (We’ve already shown how sleep loss can cut your testosterone production short, but we’ll dive into stress and depression soon.) So, if you’re a shift worker who loves your job, you may not need to worry too much about work impacting your testosterone, as long as you’re keeping your sleep debt low. Living out of sync with your circadian rhythm can lead to factors that do impact testosterone levels, however, including high sleep debt, fragmented sleep, and stress, so if work isn’t the reason you’re out of sync, you should still strive to get in sync. You can sync up with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Find a [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) that works for you and strive to wake up and go to bed at the same times each day, even on weekends. * **Get bright light first thing:** Again, bright light signals to your brain that it's time to be awake and resets your circadian rhythm for the day. Aim for at least 10 minutes of light first thing. Your circadian rhythm is a reflection of your sleep-wake times and light exposure over the last two to three days, so aim for consistency. * **Eat meals at roughly the same times and during the day:** Irregular meal times and [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) can throw off your circadian rhythm and keep you up at night. * **Go to bed during your Melatonin Window:** This is the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Head to bed during this window and you’ll have an easier time falling and staying asleep, and therefore staying in sync. Check RISE for the timing of your Melatonin Window each day. The RISE app predicts your circadian rhythm each day, so you can see when your body naturally wants to wind down for bed and go to sleep. You can then sync up your meals, light, and sleep-wake times to match. It’s also useful to see what we call your Wake Zone, or when your body naturally wants to wake up. Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Some Other Ways to Increase Your Testosterone Naturally Beyond focusing on sleep and circadian rhythm best practices, there are some other natural treatments to help maintain healthy testosterone levels. The good news? Many of these testosterone-boosting behaviors help to improve your sleep and overall health, too. ### 5\. Get 30 Minutes of Sunlight Every Day Light exposure first thing is great for your sleep and circadian alignment — which boost testosterone levels — but light can also boost production of the hormone directly. [Research](https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01013-5) shows UVB-treated mice have higher levels of testosterone. Sunlight also boosts your vitamin D levels, which have been linked to low testosterone. For humans, get 30 minutes of sunlight exposure on your skin each day. For sleep, it’s important to get light into your eyes — although don’t look directly at the sun, of course. Simply head out without sunglasses and expose some skin while you’re at it. ### 6\. Lower Your Stress Levels High stress and the stress hormone[cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) have been linked to lowered testosterone in both [men](https://link.springer.com/article/10.1007/BF01948370) and [women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5128352/). As well as reducing chronic stress overall, incorporate relaxation techniques into your life to reduce [anticipatory stress](https://pubmed.ncbi.nlm.nih.gov/9116248/), which has also been linked to lower testosterone levels. [RISE can guide you through relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like diaphragmatic breathing and progressive muscle relaxation to help. Lowering your stress and cortisol levels ensures you can unwind for bed and stop anxious thoughts from keeping you up at night, too. ### 7\. Exercise Is there nothing a good workout can’t fix? Men who regularly do [physical activity](https://pubmed.ncbi.nlm.nih.gov/22234399/) have higher testosterone than sedentary men. When it comes to the type of exercise, opt for strength training and weightlifting (testosterone is elevated directly after [heavy resistance training](https://link.springer.com/article/10.2165/11536910-000000000-00000) in men, and sometimes in women) and high-intensity interval training (HIIT) as [high-intensity exercise](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP085361) boosts levels in both non-athletes and athletes. However, don’t overdo it, especially cardio. [Over-exercising](https://pubmed.ncbi.nlm.nih.gov/30063407/) has been linked to lower testosterone levels. When previously sedentary males increased their weekly running to about 35 miles per week, their testosterone levels decreased. More research needs to be done, but clearly, there’s a middle ground somewhere. Working out also helps your fall asleep each night — just be sure to [avoid intense exercise about an hour before bed](https://www.risescience.com/blog/exercise-before-bed.md). Check RISE for the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) each day. The app can tell you when you’ll have more energy and when you should skip the gym and focus on winding down. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ### 8\. Eat a Healthy Diet High in Healthy Fat Eat a healthy diet to promote testosterone production. [Blood sugar spikes](https://pubmed.ncbi.nlm.nih.gov/22804876/), like the ones you get from eating sugary snacks or simple carbs, can tank your testosterone levels. You should also eat plenty of healthy fats such as avocados, nuts, and seeds — [low-fat diets](https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716) can decrease testosterone.[Pomegranate juice](https://www.endocrine-abstracts.org/ea/0028/ea0028p313),[olive oil](https://pubmed.ncbi.nlm.nih.gov/23472458/), and[onion](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115837/) may also boost the hormone. ### 9\. Lose Weight Eating a healthy diet will also help you maintain or lose weight, which will also boost testosterone. Testosterone concentration is [50% lower](https://onlinelibrary.wiley.com/doi/abs/10.1111/cen.12018) in those who are obese compared to those with a normal body mass index (BMI). Weight loss with both [high-protein and high-carbohydrate diets](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161297) for those who are overweight or obese has been shown to boost testosterone. [And weight loss](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/) can also help those with sleep apnea boost their testosterone levels (we summarize what the science says about [taking testosterone if you have sleep apnea](https://www.risescience.com/blog/testosterone-and-sleep-apnea.md) here). Losing weight is hard to do at the best of times, but low testosterone can cause [weight gain](https://pubmed.ncbi.nlm.nih.gov/25982085/), especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md), so be extra vigilant about your diet, exercise, and sleep. ### 10\. Cut Down on Alcohol ![RISE app screenshot reminding you when to avoid alcohol](/assets/627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju-9jbeggzzarmB8Qr_5JxH3QR4HFR3RN3nhrROXs-Mrxcw.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to have your last alcoholic drink each day. [Alcohol can not only disrupt your REM sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), it can [reduce testosterone](https://www.sciencedirect.com/science/article/abs/pii/0039128X74900646) directly. You don’t have to give up alcohol altogether, though. While heavy drinking is associated with lower levels, [research](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1530-0277.2003.tb04405.x) suggests low-level amounts of alcohol can actually increase testosterone levels in the short-term in both men and women. Remember to avoid alcohol in the run-up to bedtime to stop it from waking you up during the night. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 11\. Talk to Your Doctor About Your Medication The medication you’re taking for other health issues could be causing lowered testosterone as a side effect.[Statins](https://pubmed.ncbi.nlm.nih.gov/23448151/), used to lower cholesterol, can lower testosterone in both men and women, for example. ### 12\. Take Dietary Supplements with Caution More research needs to be done into the safety and efficacy of supplements, so we recommend focusing on the risk-free natural cures for low testosterone like lowering sleep debt, exercising, and cutting down on alcohol. However, there is some evidence to show zinc supplements can boost testosterone in both [men](https://www.tandfonline.com/doi/full/10.1080/13685538.2019.1573220) and [women](https://pubmed.ncbi.nlm.nih.gov/34311679/), and [vitamin D supplements](https://www.tandfonline.com/doi/full/10.1080/13685538.2016.1271783?src=recsys) may help, too. Speak to a doctor before taking supplements, however, especially if you have an existing health condition. And avoid steroids, which have been linked to sleep problems like [reduced total sleep time](https://pubmed.ncbi.nlm.nih.gov/18519168/) and more [nighttime awakenings](https://pubmed.ncbi.nlm.nih.gov/18043934/). ## Boost Your Testosterone with a Good Night’s Sleep Your body needs a good night’s rest to produce enough testosterone, so to boost your levels naturally, focus on your sleep. Make sure you’re keeping your sleep debt low overall and focusing on not cutting your sleep short in the second half of the night. Staying in sync with your circadian rhythm and improving your sleep hygiene will help make this happen. Use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep debt you have, see a prediction of your circadian rhythm each day, and get personalized reminders for when to do 20+ sleep hygiene habits to help make getting a good night’s sleep easier to do. The good news? All of these behaviors will boost your mood, productivity, and health, alongside testosterone. ## FAQs ### How can I build up my testosterone naturally? You can build up your testosterone naturally by getting enough sleep each night, prioritizing sleep in the second half of the night, exercising, cutting down on alcohol, and getting 30 minutes of sunlight each day. ### How can I boost my testosterone fast? You can boost testosterone fast by getting enough sleep, as morning testosterone levels are impacted after only one night of sleep loss. Testosterone levels are also elevated directly after heavy resistance training. Long term, focus on keeping sleep debt low, cutting down on alcohol, and lowering stress levels. ### What foods increase testosterone? Foods that can increase testosterone include leafy greens, eggs, ginger, pomegranate juice, olive oil, and onions. A high-fat diet has also been linked to higher testosterone. ### What supplements increase testosterone? Supplements that may increase testosterone include Zinc, vitamin D, ginger, and ashwagandha. More research needs to be done into the long-term safety and efficacy of supplements, however, as they may not be suitable for everyone. ### How do I increase testosterone as a female? Keep sleep debt low, lower stress levels, exercise, and cut down on alcohol. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How to Lose Belly Fat Overnight? Sleep Doctor’s Advice published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-lose-belly-fat-overnight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Lose Belly Fat Overnight? Sleep Doctor’s Advice Updated 2024-04-19 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * You can lose belly fat overnight by making sure you’re getting enough sleep for you and getting this sleep in sync with your circadian rhythm, or body clock. * To lose belly fat, you can also eat a balanced diet, avoid eating too late in the day, exercise, cut down on alcohol, and reduce your stress levels. * Getting enough sleep and staying in sync with your circadian rhythm can make other weight loss habits (like avoiding processed foods and staying active) much easier to do. And many healthy changes you make to your diet and lifestyle will benefit your sleep. * The RISE app can work out how much sleep you personally need, calculate and keep track of your sleep debt (how much sleep you owe your body), and predict the timing of your circadian rhythm so you can get and stay in sync. Out of all the excess body fat we can have, belly fat is the one many people hate the most. But, beyond looks, belly fat is also the most dangerous type of fat. It can also be some of the hardest to lose, and it can be caused by much more than a bad diet. Below, we’ll dive into how you can lose belly fat overnight — or at least, start working towards it night after night. We explain how to get a flat stomach, what causes belly fat, and how the RISE app can make losing weight easier to do. ## Advice From a Sleep Doctor “Sleep is an often overlooked part of weight loss. If you’re trying to lose belly fat, try to prioritize getting enough sleep and keeping a regular sleep schedule to boost your weight loss efforts,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How Can I Lose Belly Fat Overnight? You can lose belly fat overnight by getting enough sleep for you, syncing up with your circadian rhythm, maintaining good sleep hygiene, eating a balanced diet, not eating too late in the day, exercising, cutting down on alcohol, and reducing stress. You can’t really target belly fat specifically, but reducing your overall body fat can lead to a reduction in abdominal fat. Some of these steps also target factors that increase belly fat specifically. Here’s more on how to do each one of those steps. ### Get Enough Sleep for You Getting enough sleep for you can help you avoid weight gain and belly fat gain, and it’ll help you feel more energetic and motivated, which can make other weight loss efforts (like exercising and sticking with a healthy diet) easier. Want proof? One [study](https://pubmed.ncbi.nlm.nih.gov/24420871/) found switching from sleeping six hours or less a night to sleeping seven to eight hours a night would lead to gaining almost 1 square inch less visceral fat (fat found deep within your abdomen) over a 6 year period. This was after BMI, exercise, and calorie intake were taken into account, too. Getting enough sleep supports weight and belly fat loss by regulating the hormones leptin and ghrelin, which control hunger and satiety. Sleep loss can disrupt the balance of these hormones, reducing leptin levels, which diminishes feelings of fullness, and increasing ghrelin levels, which heightens hunger. This hormonal imbalance can lead to increased appetite and cravings, making it more challenging to lose weight and belly fat. Sleep loss can also increase cravings for unhealthy foods and the stress hormone [cortisol](https://www.risescience.com/blog/how-to-lower-cortisol.md), which can trigger the body into storing fat, especially stomach fat. The trick here is [getting enough sleep *for you*](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). This is known as your sleep need. The RISE app can calculate your individual sleep need, so you know exactly what you should be aiming for each night. This number is different for everyone. For example, among 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. If you haven’t been meeting your sleep need, you’ll have built up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the amount of sleep you owe your body. The good news about sleep debt is you can catch up on sleep and pay it back to help melt belly fat. You can do this by: * Taking naps during your natural afternoon dip in energy — RISE can tell you when this is each day * Going to bed a little earlier * Sleeping in a little later * Improving your [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (how much time you spend in bed actually asleep) with sleep hygiene (more on that below) RISE can work out how much sleep debt you have and keep track of it each day. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt ### Sync Up with Your Circadian Rhythm Syncing up with your circadian rhythm is a trick to help you lose stubborn belly fat that’s often overlooked. Your circadian rhythm is your roughly 24-hour body clock. [Sleeping](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714285/) and eating at the wrong times for your circadian rhythm can [impair glucose tolerance](https://www.pnas.org/doi/pdf/10.1073/pnas.1418955112) and cause weight gain, belly fat gain, obesity, and [abdominal obesity](https://www.tandfonline.com/doi/abs/10.1080/07420528.2019.1671439) (obesity around the middle of the body). Getting in sync with your circadian rhythm, on the other hand, can help you avoid weight gain and make [weight loss easier](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md), including around the belly area. Here’s what to do: * **Keep a consistent sleep schedule:** Go to bed and wake up at the same times each day, even on weekends. * **Go to bed at the right time for you:** Depending on your circadian rhythm, [there’s a time of night when you’ll find it much easier to fall asleep](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md). RISE can tell you when this is. * **Eat meals at consistent times each day:** Eating, especially at consistent times, acts as a Zeitgeber—a German term meaning "time giver.” Alongside light and temperature, regular mealtimes help synchronize your internal circadian clocks with the external environment, making it easier for you to keep a consistent sleep schedule. * **Eat during daytime hours and not too late in the day** so as to not disrupt your sleep or circadian rhythm (more on this soon). RISE can predict the timing of your circadian rhythm each day. You’ll see when your body wants to wake up, wind down for bed, go to sleep, and when you should finish up dinner each day. Sync up with these times for the best weight loss results. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Maintain Good Sleep Hygiene [Restless sleep](https://www.risescience.com/blog/restless-sleep.md) can lead to obesity and low sleep efficiency (when you spend a lot of time awake in bed) can lead to belly fat. This is where sleep hygiene can help. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene.md) are the healthy behaviors you can do throughout the day and night to help you sleep better. They’ll help you fall asleep faster and reduce nighttime awakenings, improving sleep efficiency. Good sleep hygiene will also help you keep sleep debt low and stay in sync with your circadian rhythm. And many of these behaviors also help shrink belly fat as well as improve your sleep. Here’s what to do: * **Get natural light in the mornings and during the day:** This will regulate your circadian rhythm, making sure you feel sleepy come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. The more bright light you get during the day, the less disruptive light will be to your sleep in the evening. * **Avoid sleep disruptors:** Steer clear of caffeine, alcohol, exercise, and large meals too late in the day. * **Make evenings dark:** Put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights about 90 minutes before bed. * **Wind down before bed:** Take time to do relaxing activities like reading, journaling, and yoga before bed. * **Keep your bedroom dark, cool, and quiet:** Use blackout curtains, an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and [ear plugs](https://www.amazon.com/dp/B005YUW7A2/). The RISE app can tell you the right time to do 20+ sleep hygiene habits based on your circadian rhythm each day. Doing them at the right time for you will make each habit even more effective. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through 20+ sleep hygiene habits. ### Eat a Balanced Diet To lose belly fat, you’ll want to eat fewer [calories](https://www.risescience.com/blog/do-you-burn-calories-when-you-sleep.md) than you burn. To do this, opt for healthy foods like: * Fruits * Veggies * Complex carbs like oatmeal, brown rice, sweet potatoes, and quinoa * Lean proteins like chicken, turkey, fish, and tofu * Healthy fats like olive oil, nuts, seeds, and avocado In particular, up your intake of fiber. This can help you stay fuller for longer, regulate your blood sugar and digestion, and improve your sleep. You can find fiber in foods like: * Veggies * Oats * Lentils * Beans * Chickpeas When it comes to cutting down, cut down on: * Sugar * Processed foods * Simple carbohydrates like white rice, white pasta, and baked goods * Trans fats, which are found in baked goods and fried foods. **The right foods can also help promote sleep. We dive into** [**what to eat for better sleep**](https://www.risescience.com/blog/sleeping-after-eating.md) **here.** **Heads-up:** Things like dietary supplements, detox green teas, and fat-burner drinks all promise to help you lose weight fast and get you a flat belly, but there are safer and more natural ways to lose belly fat. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Don’t Eat Too Late in the Day To lose fat, you need to think about when you eat, not just what you eat. Eating too close to bedtime can disrupt your circadian rhythm and cause digestive issues like bloating and constipation, which can further disrupt your sleep. This can cause weight gain and belly fat gain in particular. But people who eat late are also more likely to eat unhealthy foods and your body can’t digest calories as well in the evening as it can during the day. For the best sleep, avoid eating at least two to three hours before bed. Finishing dinner even earlier than this to have a longer period of time between dinner and the next day’s breakfast can promote weight loss, too. This is a form of intermittent fasting, or time-restricted eating, which is when you reduce the window of time in which you eat your meals during the day. This can help with weight loss as spreading your meals over a large period of the day keeps your body in fat-making mode, instead of fat-burning mode. **We’ve covered more on** [**what time to stop eating to lose weight**](https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight.md) **here, including tips on how to stop eating late at night.** ![RISE app screenshot to set reminder for when to have your last big meal](/assets/6722d87b02dcd739676e7c65_66edd7a9aa10399a9c65a370_6522b59a7ef8e5244a5d75a0_RISE-avoid-late-meals.webp) The RISE app can tell you when to stop eating each day. ### Exercise If you want to burn belly fat specifically, it can be tempting to try to “spot reduce” fat loss in this area by doing a lot of crunches or ab workouts. But that’s not the way fat loss works. But exercise can help you lose overall body fat, which can help you lose belly fat, too. Even low-intensity exercise like [walking](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241903/) has been shown to help reduce both overall body fat and belly fat specifically. Plus, exercise promotes sleep, which will help with belly fat loss. Just be sure to avoid intense exercise within an hour of bedtime as this could make it harder to drift off. ### Cut Down on Alcohol Alcohol is high in calories and sugar, and it’s linked to weight gain, [obesity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/), and abdominal obesity. Plus, when you drink a lot, you’re more likely to opt for unhealthy foods, adding to belly fat gain. To flatten your belly, cut down on the amount of alcohol you drink. You can swap your favorite alcoholic drinks for non-alcoholic versions, reduce your serving sizes, and cut down on the amount of nights you drink each week. Cutting down on alcohol will also improve your sleep, boosting your weight loss efforts even more. For the best sleep, avoid alcohol at least three to four hours before bed. RISE can tell you the [best time to have your last alcoholic drink](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). ### Reduce Stress [Stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) triggers the hormone cortisol, which, in high levels, can cause your body to store more fat around the belly area. High cortisol can also mess with your hunger hormones, making it more likely you’ll overeat *and* it can keep you up at night, making it even more likely you’ll gain belly fat that’s hard to lose. To lower stress, try: * Spending time with loved ones (believe it or not, social routines and interactions can also act as Zeitgebers, so spending regular time with others can also help you keep a consistent sleep schedule and as well as help [regulate your mood](https://www.sciencedirect.com/science/article/abs/pii/S0272735806000651?via%3Dihub)) * Exercising * Journaling * Meditating or doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) * Taking time to unwind before bed with relaxing activities like yoga or reading **Learn more about** [**how to stop cortisol weight gain**](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md) **here.** RISE can walk you through relaxation and breathing exercises like diaphragmatic breathing and progressive muscle relaxation. ![RISE app screenshot showing relaxation session reminder settings](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app can guide you through relaxation exercises to lower stress. **Heads-up:** If you’re trying to lose weight, you might be taking weight loss drugs like Ozempic or Zepbound. These drugs can help you lose weight, but they can also impact your sleep. Learn why this happens with [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) here and [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) here. ## What Causes Belly Fat? Belly fat can be caused by not getting enough sleep, not being in sync with your circadian rhythm, a poor diet, eating too late in the day, lack of exercise, stress, alcohol, or [menopause](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md). When it comes to your sleep and circadian rhythm, research shows: * [Not getting enough sleep](https://www.sciencedirect.com/science/article/pii/S1389945723000990) can lead to belly fat and weight gain * Not getting enough sleep can lead to insulin resistance, which causes belly fat * [Disturbed sleep](https://www.sciencedirect.com/science/article/abs/pii/S0306453018301173) can lead to belly fat * Eating and sleeping out of sync with your circadian rhythm can lead to weight gain and more fat mass * Sleep disorders like [sleep apnea](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) (when your breathing is cut off multiple times each night, often waking you up) can lead to weight gain. ## Does Sleep Help You Lose Weight? Yes, sleep can help you [lose weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md) by regulating appetite-controlling hormones, reducing cravings and the likelihood of overeating, and giving you the energy you need to be active, do sleep-promoting behaviors and make good food choices. Getting enough sleep for you, getting undisturbed restful sleep, and getting this sleep in sync with your circadian rhythm can stop you from gaining weight and make losing it much easier. That goes for weight in general and weight around the belly area. ## Banish Belly Fat with a Good Night’s Sleep Losing belly fat isn’t easy, especially as you can’t spot reduce it, so you’ll need to focus on losing fat overall. But there are some things beyond diet and exercise that you may be overlooking when it comes to fat loss. Keeping your sleep debt low and syncing up with your circadian rhythm can stop more belly fat from forming and help you lose existing body fat. It can also make all your other weight loss efforts — like working out and eating healthfully — easier. The RISE app can help. RISE keeps track of sleep debt as you pay it back and predicts your circadian rhythm each day so you can sync up with it. It also tells you the best time to do 20+ sleep hygiene habits, which will help you sleep easier and longer each night at the right time for you. RISE users say they noticed the difference in their sleep *and* their health: “After figuring out how I should sleep with this app, I felt a lot better and my health is better too!” [Read the review](https://appfollow.io/app/564260/review/350505895?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it doesn’t take long — 80% of RISE users get more sleep within five days. ## FAQs ### How can I lose belly fat overnight without exercise? You can lose belly fat overnight without exercise by making sure you’re getting enough sleep for you and getting this sleep in sync with your circadian rhythm, or body clock. Eating a balanced diet, avoiding eating too late in the day, cutting down on alcohol, and reducing your stress levels will also help. ### How do you get a flat stomach overnight? You can't get a flat stomach overnight but by making sure you’re getting enough sleep for you and getting this sleep in sync with your circadian rhythm, or body clock, you'll get a flatter stomach over time. ### How can I lose belly fat immediately? Losing belly fat takes time, especially losing fat from the belly. But you can speed up the process by making sure you’re getting enough sleep for you and getting this sleep in sync with your circadian rhythm. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: 9 Ways to Lose Menopause Weight Gain and Belly Fat published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-lose-weight-during-menopause domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # 9 Ways to Lose Menopause Weight Gain and Belly Fat Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Menopause Weight Gain and Belly Fat: Why It Happens & How to Stop It * Menopause weight gain and belly fat gain are caused by fluctuating hormones causing your body to store more fat around your belly and changes to your diet, exercise, and sleep. * Prevent and lose menopause weight gain and belly fat by getting enough sleep, getting in sync with your circadian rhythm (your body clock), cutting your calories, and exercising more. * The [RISE app](https://app.adjust.com/oha9msp) has a range of tools to help you get enough sleep and sync up with your circadian rhythm. Menopause comes with many unwanted symptoms — think sleep problems, hot flashes, and mood swings. Another common complaint from this time of life is menopause weight gain. Not only can menopause cause weight gain, it also makes it harder to lose any existing excess weight. And weight tends to pile on around your belly, one of the more dangerous places to carry excess fat — not to mention the place most of us would rather not have it. The good news is it is possible to prevent and lose weight and belly fat during menopause. Below, we’ll dive into how you can prevent menopause weight gain and lose any weight you’ve already put on. Plus we’ll cover how the [RISE app](https://app.adjust.com/oha9msp) can help you nail one of the key parts: sleep. Disclaimer: The scientific literature uses gendered language when talking about menopause. We have used the term “women” in this article, but this advice is for anyone who wants to lose weight during menopause. ## Advice From a Sleep Doctor “Weight gain, especially around the belly, is common during menopause," says Dr. Chester Wu. "And poor sleep is a contributing factor. Getting enough sleep is tough during menopause, though, so start with small changes. Try heading to bed 15 minutes earlier tonight.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. [How to lose menopause weight gain and belly fat?](#menopause) [How to prevent menopause weight gain and belly fat?](#weight) [What causes menopause weight gain and belly fat?](#belly) [What is the average weight gain during menopause?](#gain) [How long does menopause weight gain last?](#long) ‍ ## How to Lose Menopause Weight Gain and Belly Fat? Lose menopause weight gain by lowering your sleep debt, getting in sync with your circadian rhythm, cutting your calories, and exercising more. [Research from 2023](https://www.ingentaconnect.com/content/wk/coogy/2023/00000035/00000002/art00017) states that managing your weight during menopause requires a multi-pronged approach, which includes diet, exercise, sleep, and getting advice from a healthcare provider about mental health and gynecological care. Let’s dive into these steps in more detail. ### 1\. Lower Your Sleep Debt [Sleep is important for weight loss](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) at any time of life. But sleeping during menopause isn’t easy. You may experience hot flashes and [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), sleep disorders like insomnia and [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), and trouble falling and staying asleep. Rather than stressing about each single night of bad sleep, focus on keeping your sleep debt as low as possible overall. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need. Low sleep debt can make it easier to lose weight and [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md), and help you gain less to begin with. You can pay back sleep debt by: * **Taking naps:** Check RISE for the best time to do this. You don’t want to nap too close to bedtime or this may make it harder to fall asleep at night. * **Going to bed a little earlier:** We’ve shared advice for [how to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) here. * **Sleeping in a little later:** Keep this to an hour or so to avoid messing up your circadian rhythm (more on that soon). * **Improving your sleep hygiene:** Focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits. These can help you drift off quicker and wake up less often during the night, meaning you get more sleep in total. RISE can work out how much sleep debt you have and keep track of it as you pay it back. RISE can also guide you through 20+ sleep hygiene habits and tell you exactly when to do them to make them more effective. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. **Heads-up:** You may need more sleep than you think. RISE uses a year’s worth of phone use data and sleep science algorithms to work out your sleep need. When we looked at the sleep needs of 1.95 million users aged 24 and older, the median was eight hours. But 48% of users need eight hours or more sleep a night. We’ve covered whether [women need more sleep](https://www.risescience.com/blog/do-women-need-more-sleep.md) here. ![We looked at the sleep needs of 1.95 million users aged 24 and older, the median was eight hours. But 48% of users need eight hours or more sleep a night. ](/assets/670f11ebfc9d7daa6b85afd8_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*,* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home) *and* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### 2\. Live in Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your internal body clock. It runs on a roughly 24-hour cycle and helps to control your sleep-wake cycle. You can get out of sync with your circadian rhythm — through irregular sleep patterns once you give up work, for example — and this can lead to weight gain. Luckily, getting back in sync with your circadian rhythm, and staying in sync, can help you lose menopause weight and prevent further weight gain. You can get in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Even if you no longer have to wake up for work or the kids, aim to go to sleep and wake up at the same time each day. RISE users with consistent sleep times have lower sleep debt than those with inconsistent sleep times, so a regular sleep schedule can help you get enough sleep, too. * **Eat at regular times:** And avoid eating at night or too close to bedtime. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [Melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), so going to bed during this window can help you fall and stay asleep at the right time for you. This is even more important as we age as our bodies begin producing less melatonin the older we get. RISE predicts your circadian rhythm each day, so you can see when your body naturally wants to wake up and go to sleep. ![RISE app screenshot showing your energy peak and dips](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Make Changes to Your Diet It’s easy to eat more and eat unhealthier during menopause. But even if you haven’t made any changes to your diet, your body may be burning fewer calories than premenopause. To lose weight, you need to be in a calorie deficit, or burn more calories than you consume. In general, [experts](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) recommend overweight women going through menopause eat 1,000 to 1,200 calories a day. To be in a calorie deficit during this time, it’s recommended you cut your calories by about 500 to 750 a day. More research needs to be done into how diets can help menopausal women, however. As well as keeping an eye on your calories, here are some other [diet changes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) you can make: * **Try eating five to six small meals throughout the day:** Instead of skipping meals and then overeating in one sitting. * **Make sure you’re eating enough fiber:** One [study](https://www.nature.com/articles/ijo200825) found fiber intake tends to decrease through menopause, and this can lead to weight gain. * **Eat a Mediterranean diet:** A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468767/) found it could help menopausal women lose fat mass. The Mediterranean diet includes whole grains, fruits, veggies, fish, olive oil, and legumes. * **Increase your protein intake:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468767/) shows eating more protein can slow how much muscle mass you lose with age and it can help with fat loss. * **Reduce your carbs:** One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5728369/) on postmenopausal women found a low-carbohydrate diet may help decrease the risk of weight gain, whereas a low-fat diet may actually promote weight gain. * **Consider supplements:** Natural remedies and supplements may help ease menopause symptoms and sleep issues, which can boost your weight loss efforts. For example, [Omega-3 fatty acid supplements](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3031101/) have been shown to reduce hot flashes and overall menopause symptoms. St John’s Wort, fennel-valerian extra, vitamin D, and ginseng are other supplements to consider. ### 4\. Eat for Better Sleep What and when you eat can affect your sleep, and getting enough sleep can also help make eating healthier easier — a win-win for weight loss. Here are a few diet changes that can help your sleep: * Cut down on or avoid [caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md), alcohol, and spicy foods, which can trigger hot flashes and cause sleep loss. * Try a fennel-valerian extract supplement. A [2023 study](https://e-jmm.org/DOIx.php?id=10.6118/jmm.22026) found fennel-valerian extract helped to reduce the severity and frequency of hot flashes and improve sleep disorders in postmenopausal women. * Eating too close to bedtime can keep you up. As a general rule, aim to be done with dinner two to three hours before bed. RISE can tell you when exactly to have your last meal of the day to make sure it doesn't impact your sleep. You can learn more about [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. ![RISE app screenshot showing when to have your last large meal](/assets/6719816a539844dade36e931_625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to have your last meal each day. *RISE users on iOS 1.202 and above can* [*set up their avoid late meals reminder*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *here.* ### 5\. Do More Exercise Exercise is important for weight management at any stage of life. But as [studies](https://www.nature.com/articles/ijo200825) have found physical activity and overall energy expenditure decrease during menopause, it’s especially important during this time to ensure you’re burning more energy than you’re consuming. As well as burning more calories, exercise can help you fall asleep faster and it can reduce anxiety, depression, insomnia, and menopause symptoms like hot flashes. Menopausal women are usually advised to do [150 minutes of moderate-intensity exercise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) a week. This should include aerobic exercise such as walking, jogging, swimming, or cycling. A [2021 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/) suggests people with obesity should do higher doses of exercise, however. High-intensity interval training (HIIT) can also help with weight loss and fat burning. As well as cardio, incorporate resistance training or strength training into your routine two to three times a week to maintain bone and muscle mass. And a [2018 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/29452777/) found yoga helped to reduce menopause symptoms, including hot flashes and mental and physical symptoms. Tempted to skip the gym? Regular [exercise plus dietary changes](https://journals.lww.com/menopausejournal/fulltext/2018/07000/effects_of_dietary_and_exercise_intervention_on.11.aspx) have been shown to be the most effective combo for weight loss during menopause, more so than just making dietary changes alone. **Bonus tip:** Avoid high-intensity exercise within an hour of bedtime as this can keep you up. If this is your only time for physical activity, opt for something gentle — like yoga — and keep the lights low to make sure bright light doesn’t keep you awake. We’ve covered more on [the best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out#time.md) here. RISE can tell you when exactly to avoid late workouts. ![RISE app screenshot reminding you to workout](/assets/6716db36a545f2e549decda3_62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66Qgeq.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to skip late workouts. *RISE users on iOS 1.202 and above can* [*set up their avoid late workouts reminder*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *here.* ### 6\. Consider Hormone Replacement Therapy Hormone replacement therapy — also known as HRT — helps improve menopause symptoms by increasing the amount of the hormones estrogen and progesterone in your system. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) is divided on whether it can help you lose weight, so more studies need to be done. But there are some promising findings out there. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0378512299000377) found hormone therapy was linked to fat loss, a decline in waist-to-hip ratio, and an increase in fat oxidation (the process of breaking down fats) three months after treatment. Another [paper](https://www.sciencedirect.com/science/article/abs/pii/S0378512299000730) states some HRT treatments can prevent menopause belly and weight gain. And yet another [paper](https://www.tandfonline.com/doi/full/10.3109/13697137.2012.707385) states estrogen therapy and estrogen-progestin therapy can help reduce overall fat mass, insulin sensitivity, and lower the rate of development of type 2 diabetes. Even if HRT doesn’t help you lose weight, it may help improve some of the menopause symptoms that make weight loss harder — like sleep disruption. ### 7\. Manage Stress and Anxiety To improve your anxiety, stress, sleep, and (hopefully) weight loss efforts, try managing your mood. You can do this by: * **Experimenting with relaxation techniques:** RISE can guide you through [relaxation exercises](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like progressive muscle relaxation and diaphragmatic breathing. And we’ve covered [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) that can help ease anxiety and stress, and help you fall asleep. * **Doing a brain dump:** Write down everything on your mind or tomorrow’s to-do list. Write them in RISE and you’ll get a reminder the next day. * **Having a relaxing bedtime routine:** Wind down before bed by doing relaxing activities like reading, yoga, or listening to calming music. You might not have to avoid [screens](https://www.risescience.com/blog/screens-before-bed.md), but make sure you’re not consuming stressful or stimulating content. * **Getting professional help:** [Cognitive behavioral therapy](https://pubmed.ncbi.nlm.nih.gov/31955594/) (CBT) has been shown to help both anxiety and insomnia. You can learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 8\. Speak to a Medical Professional Sometimes, we need an extra helping hand with weight loss. [Behavioral therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/), for example, can help you set goals, control emotional eating, and stick to diet and exercise regimens. Cognitive behavioral therapy for insomnia (CBT-I) may help with sleep problems caused by menopause. You can also speak to a doctor about other menopause-related health issues that may be making weight loss harder, such as anxiety, depression, and [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md). You may also be prescribed medication to help with weight loss, like [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) or Wegovy, the brand names for semaglutide. ### 9\. Consider Bariatric Surgery Bariatric surgery is considered as a treatment option for those who are very obese. One bariatric treatment option called a [Roux-en-Y gastric bypass](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/#R51) has been shown to help postmenopausal women lose up to 50% to 60% of their excess body weight in one to two years after treatment. ‍ ## How to Prevent Menopause Weight Gain and Belly Fat? You can prevent menopause weight gain and belly fat by: * Lowering your sleep debt * Getting in sync with your circadian rhythm * Making changes to your diet * Eating for better sleep * Doing more exercise * Trying hormone replacement therapy * Managing stress and anxiety * Speaking to a medical professional about weight management * Starting healthy habits in perimenopause (more on those below) ### Start Healthy Habits in Perimenopause Perimenopause is the time before menopause. And this is the ideal time to make healthy changes to prevent menopause weight gain and belly fat gain. [Research](https://www.nature.com/articles/ijo200825) shows physical activity and protein and fiber intake decrease during menopause. The researchers concluded that the findings “support the importance of focusing on the early perimenopausal years, with the goal of increasing physical activity and encouraging healthy dietary choices to prevent weight and visceral fat gain in menopausal transition.” **Heads-up:** Visceral fat, often referred to as belly fat, is found deep within your abdomen and around your organs. It’s the most dangerous kind of fat and, unfortunately, the hardest to lose. It’s been linked to high blood pressure, high cholesterol, insulin resistance, type 2 diabetes, stroke, heart disease, and certain types of cancer. ‍ Even if you’re at a healthy weight, weight gain can be prevented before and after menopause by [increasing physical activity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/) and making long-term changes to your diet. You can also begin focusing on sleep more during this stage, knowing that some sleep disruption may be coming up as menopause symptoms — and general age-related sleep problems — get worse. Start incorporating [sleep hygiene](https://www.risescience.com/blog/poor-sleep-hygiene.md) habits into your day, keeping your sleep debt low, and living in sync with your circadian rhythm as best as you can. Even if you’re past the perimenopause stage and deep into menopause, it’s never too late to make changes that can make a difference to your waistline and prevent further weight gain. ‍ ## What Causes Menopause Weight Gain and Belly Fat? Menopause weight gain can be caused by many factors including hormone fluctuations, burning fewer calories, eating unhealthier, not getting enough sleep, living out of sync with your circadian rhythm, menopause medications, and aging. Weight gain isn’t just undesirable, it comes with many health risks. It ups your odds of cardiovascular diseases, type 2 diabetes, several cancers, and death. In the short term, it can also be a source of stress and sleep loss — which, ironically, can both cause more weight gain. To make matters worse, women tend to gain belly fat in particular during menopause (hence the term menopause belly) and a [higher waist circumference](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) is an independent risk factor for cardiovascular and metabolic disease. A [2023 paper](https://www.tandfonline.com/doi/abs/10.1080/13697137.2023.2178892) highlights that menopause weight gain and body composition changes can make hot flashes worse. This may disrupt sleep further and cause more stress — both of which can contribute to even more weight gain. Here’s more on what causes this menopause weight gain. ### Fluctuating Hormones **TL;DR:** Fluctuating hormones during perimenopause and menopause can cause weight gain, more hunger, and your body to store more fat around your belly. ‍ During menopause, your ovaries stop producing estrogen and progesterone and your periods stop. But this change doesn’t just happen suddenly. You’ll start getting menopause symptoms — including weight gain — during perimenopause, the transition period before menopause. Perimenopause can begin four to six years before your periods fully end. During this time, your levels of estrogen and progesterone fluctuate and begin to fall, and declining [estrogen](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) and progesterone have both been linked to weight gain. [Testosterone](https://www.risescience.com/blog/testosterone-and-sleep.md) levels also decrease as you age, and low testosterone can also lead to weight gain. Research shows, however, that menopause may not directly cause weight gain, but it can change your body composition. Hormone imbalances change your body fat distribution and your body becomes more likely to store fat around your midsection. This can lead to more menopausal belly fat. Estrogen also stops hunger signals. When estrogen levels fall, you may experience more intense hunger signals and be more likely to overeat. We cover hormonal changes and [other reasons you might always be hungry](https://www.risescience.com/blog/why-am-i-always-hungry.md) here. ### Burning Fewer Calories **TL;DR:** Menopausal changes may cause your body to burn fewer calories before, during, and after menopause. And you may do less exercise during this time. ‍ One [study](https://www.nature.com/articles/ijo200825) looked at middle-aged women over a period of four years. The results showed they gained subcutaneous body fat with age. This is the type of fat that sits just below the skin that we can see easily. But women who went through menopause during this time also had an increase in total body fat and visceral body fat. As a reminder, visceral body fat is the kind of fat that sits deep within the belly, around your organs. What was the reason for this belly fat gain? The study found physical activity decreased significantly two years before menopause and remained low. But the fat gain isn’t just down to women doing less exercise. Energy expenditure across a 24-hour period and during sleep decreased with age, but the decrease in energy expenditure during sleep was 1.5-fold greater in the women who went through menopause. Fat oxidation also decreased by 32% in the women who went through menopause, but didn’t change in those who remained premenopausal throughout the study. This may predispose menopausal women to gaining more body fat. The study found visceral fat gain increased significantly about three to four years before the onset of menopause — the same time estrogen levels fall. And changes in energy expenditure could be down to the fact that postmenopausal women no longer have the luteal phase of their menstrual cycle, which burns about 100 calories a day. That may not sound like much, but the study stated that if perimenopausal and postmenopausal women don’t cut their calorie intake, the decline in energy expenditure with menopause “is enough to result in significant weight gain over time.” Burning fewer calories may be one of the main culprits behind menopause weight gain. Other [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468767/) states perimenopausal women lose lean body mass and more than double their fat mass. This continues to happen until two years after menopause, and this is influenced more by reduced energy expenditure than by increased energy intake. ### Eating More and Eating Unhealthier **TL;DR:** You may eat more food and choose unhealthier food during menopause. ‍ Eating more calories may not be the main reason women gain weight during menopause, but it may still be to blame. We already mentioned how declining estrogen can lead to [higher levels of hunger](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/). The study above also found what women were eating changed, too. The menopausal women ate less protein and fiber, which could impact how full they felt and lead to overeating. Mood changes, stress, anxiety, and depression are common during menopause and these feelings can also lead to overeating or eating unhealthy comfort foods. Plus, sleep problems are common during menopause, and when you’re sleep deprived, your hunger hormones are disrupted, which can lead to more hunger and overeating. You also have less self-control, so tend to reach for processed junk foods. More on that next. ### Sleep Loss **TL;DR:** Not getting enough sleep can cause weight gain, and sleep problems are very common during menopause. ‍ Not getting enough sleep causes you to gain weight and, unfortunately, a lack of sleep is common if you’re battling the symptoms of menopause. You can learn more about [menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) here. All this means it’s easy to build up sleep debt. When your sleep debt is high, you tend to: * Eat more calories * Eat more unhealthy foods and have more cravings * Burn fewer calories — your [energy expenditure](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/) is lower after a night of short sleep * Store more body fat, especially [belly fat](https://www.risescience.com/blog/what-exercise-burns-the-most-belly-fat.md) * [Have less energy](https://www.risescience.com/blog/can-menopause-make-you-tired.md), so you may exercise less A [2023 study](https://www.tandfonline.com/doi/abs/10.1080/03630242.2022.2161695) found greater experience of menopausal symptoms was linked to more changes in sleep night to night, especially more [time awake during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). And a small study presented at the [2021 Endocrine Society’s annual meeting](https://www.endocrine.org/news-and-advocacy/news-room/featured-science-from-endo-2021/sleep-disturbances-may-contribute-to-weight-gain-in-menopause) looked at premenopausal women. They got two nights of uninterrupted sleep and then three nights of interrupted sleep when an alarm went off for two minutes every 15 minutes. Some of the participants then went through this sleep disruption again while taking a drug that suppresses estrogen to similar levels menopausal women would have. Compared to normal sleep, interrupted sleep caused a significant reduction in the rate of fat utilization. And this drop in how the women’s bodies used fat was also seen when they had lower estrogen levels, but got normal sleep. “Our findings suggest that not only estrogen withdrawal but also sleep disturbances during menopause may contribute to changes in a woman’s body that could predispose midlife women to weight gain,” said lead researcher Leilah Grant. “Helping women sleep better during menopause may therefore reduce the chances a woman will gain weight, which in turn will lower her risk of diabetes and other related diseases.” Sleep apnea is also common around this time of life; [47% to 67% of postmenopausal women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) suffer from the sleep disorder. A [2023 study](https://www.mdpi.com/2077-0383/12/6/2101) states postmenopausal women have a “substantially higher risk” of sleep apnea. It’s easy to gain extra weight if you have sleep apnea due to the poor sleep and hormone changes that come with the sleep disorder. You can learn more about [sleep and weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) here and [sleep apnea and weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) here. Check RISE to see if you’ve got sleep debt. If so, this may be contributing to your menopause weight gain or it can make losing weight even harder Data from RISE users shows that women tend to have more sleep debt on average during the early postmenopausal years of ages 50 to 59 than at any other life stage. The only exception is the age range of 18 to 23. From the age of 30 onwards, women generally have more sleep debt than men, with the disparity peaking in the 50 to 59 age bracket. However, this gap begins to narrow from age 60 onwards. It's crucial to note we cannot infer causation from this data and our customers may not accurately represent the general population, as they use RISE to combat fatigue and increase energy levels while adopting healthier sleep habits to minimize sleep debt. |Age|Who has more sleep debt?|Percent difference| |---|---|---| |18-23|Men|2.8%| |24-29|Same amount|0%| |**30-39**|**Women**|**2.5%**| |**40-49**|**Women**|**1.3%**| |**50-59**|**Women**|**3.5%**| |**60+**|**Women**|**1%**| |**Overall**|**Women**|**1%**| ‍ We’ve covered more on [female sleep problems](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Living Out of Sync with Your Circadian Rhythm **TL;DR:** Living out of sync with your circadian rhythm can mess with your hunger hormones and cause weight gain. ‍ Beyond sleep loss, you may also be experiencing circadian misalignment during menopause. This is when you’re not living in sync with your circadian rhythm. You can be out of sync with your circadian rhythm if you’ve got an irregular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md). This can happen because of shift work, or losing your routine once work and family life are no longer dictating your sleep times. You can also be out of sync with your circadian rhythm if you’re living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — your natural tendency to go to sleep and wake up earlier or later, or be an early bird or night owl. Women are usually more [morning people](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479630/) than men before 40, but this switches later in life. Your chronotype can also shift earlier as you age. So, you may be sticking to your same old sleep schedule, but your body is naturally wanting to sleep at an earlier time. The bad news is circadian misalignment can lead to weight gain and [make weight loss harder](https://www.risescience.com/blog/why-cant-i-lose-weight.md). One [study](https://www.pnas.org/doi/full/10.1073/pnas.0808180106) looked at participants who were about 12 hours out of sync — this might be you if you work night shifts — and found they had a 17% decrease in leptin, the hormone responsible for making you feel full. You don’t need to be that much out of sync to gain weight, though. A [2021 study](https://www.pennmedicine.org/news/news-releases/2021/october/a-dented-internal-clock-provides-insight-into-shift-workers-weight-gain-and-diabetes) found mice who were three hours out of sync had higher blood sugar levels, fattier livers, and gained more weight than mice who were in sync. You can learn more about how being out of sync with your [circadian rhythm can lead to weight gain](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) here. ### Menopause Medication Many women turn to medication to deal with menopause symptoms — like [antidepressants](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9242823/) to treat low mood or hormone treatments to solve some of the issues low estrogen and progesterone cause. But these medications may come with weight gain as a side effect. ### Aging **TL;DR:** Aging can cause your body to burn fewer calories, and it makes exercise and sleep harder. ‍ Menopause can cause weight gain, but so can simply getting older. The amount of [lean mass](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) you have decreases with age and this can cause your basal metabolic rate — the number of calories your body burns to do basic functions — to decrease. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483504/) also shows this loss of lean mass happens during menopause, aging aside. With less lean mass, you’ll burn fewer calories day to day. And if you consume the same amount of calories as before, you may be in a calorie surplus, which can lead to weight gain. Women can also become insulin resistant as they age, which can cause type 2 diabetes and weight gain, especially around the belly. You may also do less exercise as you age due to health problems like stiff joints, [lower back](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) and knee pain, or declining muscle strength. Unfortunately, menopause may be contributing to some of these problems. [Declining estrogen can impact your bone health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/). This can contribute to back, knee, and joint problems, as well as osteoporosis, which increases your risk of fractures — and that’ll definitely stop you from working out for a while. Older adults may also find it harder to get the sleep they need, which can cause sleep loss and weight gain. While many studies show menopause causes you to gain fat independently of age, it is hard to [fully control for the effects](https://www.nature.com/articles/ijo200825) of aging. And speaking of things we can’t control, gaining abdominal fat during menopause may also come down to genetics. If you have family members who carry more fat in the belly area, you’re more likely to as well — thanks, Mom. ### Stress **TL;DR:** Stress can cause emotional eating, sleep loss, and your body to store more fat around your belly. ‍ Menopause can be a stressful time of life, making it hard to maintain a healthy lifestyle. You’re not only battling symptoms and coming to terms with growing older, you may also be caring for elderly parents or grandkids, have symptoms like [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) that makes work feel harder, [low libido](https://www.risescience.com/blog/how-to-increase-libido-in-women.md) that puts a strain on your relationship, or anxiety and depression caused by fluctuating hormones. You may suddenly become an empty nester or are retiring, which can cause stress or, at least, a change up to your routine. But all this stress and anxiety can impact your weight. They may cause [emotional eating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/) or overeating, and the stress hormone [cortisol](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md) can cause your body to store more fat, especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md). Stress and anxiety also make it hard to fall asleep. RISE users say stress and anxiety are the biggest barriers stopping them from getting a good night’s sleep. But this means you may rack up sleep debt, which makes you more likely to gain weight and makes losing weight even harder. Plus, there’s the simple fact that when you’re stressed, you’re more likely to reach for comfort foods and choose Netflix over the gym. ‍ ## What is the Average Weight Gain During Menopause? There’s no set amount of weight you’ll gain during menopause. On average, [research](https://www.mayoclinicproceedings.org/article/S0025-6196%2817%2930602-X/fulltext) shows women gain about 1.5 pounds per year during their 50s and 60s. Other research shows women gain [2 to 5 pounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468767/) during the perimenopausal transition, but [20% of women](https://pubmed.ncbi.nlm.nih.gov/1985614/) gain 10 pounds or more. You may gain more weight during menopause if your diet, exercise, and sleep are contributing to weight gain. And you may continue gaining weight if you don’t make lifestyle changes. ‍ ## How Long Does Menopause Weight Gain Last? How long menopause weight gain lasts can vary. Research shows you may gain weight during the perimenopause transition, which can start four to six years before your periods fully end. And other research shows you may gain 1.5 pounds each year in your 50s and 60s. Menopause weight gain may last longer if you don’t adjust the number of calories you’re eating, the amount of exercise you’re doing, or the amount of sleep you’re getting. ## Prevent and Lose Menopause Belly and Weight Gain Whatever you call it — meno belly, middle-age spread, menopot, or plain old weight gain — putting on weight and belly fat during menopause is common. But there are some steps you can take to prevent it or lose any weight or fat you’ve already gained. In short, focus on getting enough sleep, staying in sync with your circadian rhythm, eating fewer calories, and doing more exercise. All of these steps are easier said than done, but the [RISE app](https://app.adjust.com/oha9msp) can help. RISE works out how much sleep debt you have and keeps track of it as you chip away at it. And the app predicts your circadian rhythm each day, so you can work to sync up with it. If sleep has become tricky during menopause, RISE’s 20+ personalized sleep hygiene reminders can make falling and staying asleep easier. It works fast, too — 80% of users report better sleep within five days. ## FAQs ### Menopause weight gain Menopause weight gain is caused by a change in your hormones, body fat being stored more around your belly, burning fewer calories, eating more, and sleeping and exercising less. You can prevent and lose menopause weight gain by cutting your calories, exercising more, getting enough sleep, and getting in sync with your circadian rhythm. ### Why does menopause cause belly fat? Menopause causes belly fat because changes in hormone levels cause more fat to be stored around your belly. Burning fewer calories, eating unhealthily, exercising and sleeping less, and living out of sync with your circadian rhythm can also contribute to more belly fat during menopause. ### How do you get rid of weight gain during menopause? Get rid of weight gain during menopause by cutting your calories, exercising more, getting enough sleep, and syncing up with your circadian rhythm. ### How to get rid of menopause belly naturally? Get rid of menopause belly naturally by cutting your calories, exercising more, getting enough sleep, and syncing up with your circadian rhythm. ### How long does menopausal weight gain last? How long menopause weight gain lasts can vary. Some research shows you may gain 1.5 pounds each year in your 50s and 60s. Other research shows you gain 2 to 5 pounds during the perimenopause transition, which can begin four to six years before your periods fully end. You may keep gaining weight or keep this weight on if you don’t make lifestyle changes like cutting your calories, doing more exercise, getting enough sleep, and syncing up with your circadian rhythm. ### Is it possible to lose weight during menopause? It is possible to lose weight during menopause. Focus on eating fewer calories and eating a healthy diet, doing more exercise, getting enough sleep, and living in sync with your circadian rhythm. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: How to Lower Cortisol: 14 Natural, Expert-Approved Methods published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-lower-cortisol domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Lower Cortisol: 14 Natural, Expert-Approved Methods Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Key Takeaways * Lower cortisol levels fast by doing breathing exercises, spending time with a pet, and getting out in nature. * Getting enough sleep, syncing up with your circadian rhythm, exercising, and eating a balanced diet can keep cortisol in check long term. * The [RISE app](https://app.adjust.com/oha9msp) can help you lower your cortisol levels by making it easier to get enough sleep each night and sync up with your circadian rhythm. Cortisol is known as the stress hormone. It’s produced in your adrenal glands and your body uses it to increase your heart rate when in flight-or-fight mode or to wake you up in the morning. High cortisol levels are sometimes needed. But if your cortisol levels are always high from chronic stress and sleep loss, you’ll be upping your odds of everything from insomnia to weight gain, depression to heart attacks. If that list alone is enough to hike your stress levels, read on to find out how to lower your cortisol levels naturally and how the [RISE app](https://app.adjust.com/oha9msp) can help. ## Advice From a Sleep Doctor “It can feel impossible to keep your days stress-free, so try focusing on your nights," says Dr. Chester Wu. "Getting enough sleep will help to keep your cortisol levels in check. Give yourself plenty of time in bed to get enough shut-eye.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Get enough sleep](#sleep) [Reduce your stress levels](#stress) [Make time for a hobby](#hobby) [Try breathing exercises](#breathing) [Do a relaxing bedtime routine](#relaxing) [Do a brain dump](#brain) [Eat a balanced healthy diet](#diet) [Consider supplements](#supplements) [Exercise (the right amount at the right time)](#exercise) [Get in sync with your circadian rhythm](#circadian) [Get a pet](#pet) [Cut yourself off from caffeine 12 hours before bed](#caffeine) [Get out in nature](#nature) [Improve your sleep hygiene](#hygiene) [What do high cortisol levels lead to?](#cortisol) ‍ ## 1\. Get Enough Sleep Sleep deprivation is stressful for your body and can lead to high cortisol levels. And it doesn’t take long for a lack of sleep to take its toll. A [2021 review](https://www.sciencedirect.com/science/article/pii/S2451965021000363) found partial sleep deprivation can lead to an increase in next-day cortisol levels. And only getting [5.5 hours of sleep](https://academic.oup.com/jcem/article/94/9/3242/2596607) can lead to an increase in cortisol levels the next evening, which may keep you awake and lead to even higher cortisol levels. To break the cycle, aim to meet your sleep need each night. Your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) is the genetically determined amount of sleep you need a night. Sleep need looks different for everyone.We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found the median was eight hours. But 48% of our users need eight hours of more sleep a night, and some need a whopping 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can tell you how much sleep you need a night. RISE uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your exact sleep need. Once you know this, you can work on keeping your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) low, which is the amount of sleep you owe your body. RISE can work out your sleep debt and keep track of it as you pay it back. Aim to keep it under five hours to feel your best. **Heads-up:** Speak to your healthcare provider or a sleep specialist if you think a sleep disorder is stopping you from getting enough sleep. Disorders like insomnia and [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) can lead to sleep loss and high cortisol levels. We dive into the connection between [cortisol and sleep](https://www.risescience.com/blog/cortisol-and-sleep.md) here and look here at [what causes high cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) in the first place. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## 2\. Reduce Your Stress Levels You can’t avoid every stressor in life, but being chronically stressed can lead to high cortisol levels. Try relaxation and mindfulness exercises like [tai chi](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917559/), [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) or [NSDR](https://www.risescience.com/blog/nsdr.md), scheduling “me time” and time with friends, and doing a relaxing hobby to lower stress. You may need to make bigger lifestyle changes for your overall health and well-being, like cutting back on work responsibilities, hiring more childcare, or speaking with a therapist. Stress keeping you up? We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here and what to do when you're [too stressed to sleep](https://www.risescience.com/blog/too-stressed-to-sleep.md) here. ‍ ## 3\. Make Time for a Hobby Making time for a hobby can help with stress management, help you connect with others, and keep you fit, all of which can help to keep cortisol under control. Not sure which hobby to choose? Try getting out in the garden or picking up an instrument. One [study](https://pubmed.ncbi.nlm.nih.gov/26030115/) found gardening led to a 12% drop in cortisol levels in veterans in the space of three weeks. And another [study](https://onlinelibrary.wiley.com/doi/abs/10.1002/smi.1109) found music classes significantly lowered cortisol levels among students. ‍ ## 4\. Try Breathing Exercises Breathing exercises can help lower your stress levels and they can help you drift off and get enough sleep — a win-win. A [2021 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) found deep breathing and guided imagery helped to reduce cortisol levels. And a [2019 review](https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx?inf_contact_key=8d649708c10b478677ba7a31c40e4184680f8914173f9191b1c0223e68310bb1) found diaphragmatic breathing also helped to lower levels of the stress hormone. We’ve covered how to do [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. And RISE has in-app audio guides to walk you through exercises like diaphragmatic breathing. ‍ ## 5\. Do a Relaxing Bedtime Routine Stress keeping you up? You’re not alone. RISE users say stress and anxiety are the biggest barriers stopping them from getting enough sleep. A calming bedtime routine is one way to lower cortisol levels at night to help you relax before bed and sleep better. Spend the hour or so before bedtime doing relaxing activities like reading, yoga, or listening to calming music. And you can try adding a warm shower or bath to your bedtime routine. They’re not only relaxing, but warm water has the added benefit of helping your [body temperature drop before sleep](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md), which helps you drift off. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found that even just immersing your feet in warm water is enough to decrease your core body temperature to aid sleep. ‍ ## 6\. Do a Brain Dump If a busy mind is keeping you up at night, try doing a brain dump. This can involve writing about all of your worries, your to-do list, or journaling about your day. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing your to-do list for tomorrow can help you fall asleep faster than writing about tasks you’ve already completed. Use RISE’s brain dump feature and the app will remind you of everything you write down the next day. ‍ ## 7\. Eat a Balanced Healthy Diet Stress is just one factor behind high cortisol. What you eat also plays a part. [Research](https://pubmed.ncbi.nlm.nih.gov/27422503/) shows diets high in refined sugars, salt, animal proteins, and fats, and low in fruits and veggies can mess with your cortisol levels. On the other hand, the [Mediterranean diet](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266959/) — which includes fruits, veggies, whole grains, legumes, and fish — has been linked with lower cortisol levels. And [research from 2019](https://www.mdpi.com/2076-3921/8/6/149) on dark chocolate and [2022 research](https://www.spandidos-publications.com/10.3892/br.2022.1515) on green tea found both can help to keep cortisol in check. As well as *what* you eat, think about *when* you eat, as this can affect your sleep. Eating too close to bedtime can cause digestive issues that keep you awake. Try finishing up your final meal two to three hours before bed. ‍ ## 8\. Consider Supplements Some supplements may help lower cortisol. * A [2022 study](https://www.wageningenacademic.com/doi/abs/10.3920/BM2021.0122) found some evidence [probiotics, prebiotics, and postbiotics](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) can decrease cortisol levels. * One [study](https://pubmed.ncbi.nlm.nih.gov/23390041/) found taking fish oil supplements for three weeks lowered cortisol and helped participants feel less anxious (although this study was on alcoholics who had given up drinking). * A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31517876/) found taking ashwagandha for 60 days helped reduce cortisol levels. * [CBD](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) supplements may help reduce anxiety and help those with anxiety disorders. ‍ ## 9\. Exercise (the Right Amount at the Right Times) A[2022 paper](https://www.sciencedirect.com/science/article/pii/S0306453022001846) found “physical activity was an effective strategy for lowering cortisol levels.” Exercise can also help you fall asleep at night. But high-intensity exercise can lead to a higher release of cortisol, so you don’t want to be doing HIIT classes and weight lifting every day. Make sure you’re working out, but also scheduling rest days and easier sessions, too. And be sure to schedule your workouts for earlier in the day. Intense exercise within an hour of bedtime can keep you awake, which won’t do your cortisol levels any favors. ![RISE app screenshot showing you when to do your workouts](/assets/6716db36a545f2e549decda3_62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66Qgeq.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to avoid late workouts. ‍ ## 10\. Get in Sync with Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your roughly 24-hour body clock. It controls your sleep-wake cycle, when you produce certain hormones, and when your body temperature fluctuates throughout the day. You’ll be out of sync with it if: * You work night shifts or rotating shifts * You ignore your chronotype (perhaps you’re a night owl [waking up early](https://www.risescience.com/blog/how-to-wake-up-early.md)) * You have social jetlag, or an irregular sleep schedule throughout the week (which [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) Being out of sync with your circadian rhythm can lead to higher cortisol levels. One [study](https://pubmed.ncbi.nlm.nih.gov/21350389/) found those who sleep during the day (night shift workers) have increased cortisol levels compared to those who sleep at night. If you have control over your schedule, get in sync by: * Keeping a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) (this can also help you get enough sleep overall. RISE users with consistent sleep-wake times have lower sleep debt than those with inconsistent times). * Eat your meals during the day and at regular times. * Get light first thing in the morning (which resets your circadian rhythm) and avoid it in the evening (which can push your sleep schedule back). RISE can predict your circadian rhythm each day, so you can schedule your day to match. ‍ ## 11\. Get a Pet If you need an excuse to get a pet, this is it. [Studies](https://pubmed.ncbi.nlm.nih.gov/22866562/) show interacting with a dog can lower your cortisol levels, and pets can boost happiness by providing support and companionship. Even just spending an hour with a dog can help. A [2023 study](https://www.sciencedirect.com/science/article/abs/pii/S1550830722001288) found 60 minutes with a dog was enough to reduce cortisol levels in stressed-out college students. **Heads-up:** Allowing your pet to share your bed may lead to sleep problems, and therefore higher cortisol levels. A [2023 study](https://www.cabidigitallibrary.org/doi/10.1079/hai.2023.0005) found owning a dog was associated with higher odds of having trouble sleeping. So consider making your pet sleep in a different room from you. ‍ ## 12\. Cut Yourself Off from Caffeine 12 Hours Before Bed A cup of coffee is a great way to [wake up in the morning](https://www.risescience.com/blog/how-to-wake-up.md), but the caffeine can easily keep you up at night. Plus, [research](https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645) shows caffeine can elevate cortisol secretion, especially if you drink it when stressed or before exercise. Keep your caffeine habit in check, especially when in stressful situations, and stop drinking it 12 hours before bedtime to reduce the chances of it cutting into your sleep time. It can be hard to remember when to cut yourself off from caffeine. But RISE can tell you [when to have your final coffee each day](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) — which is one of the most popular features among users. ![RISE app screenshot showing when to limit caffeine](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to have your last coffee each day. ‍ ## 13\. Get Out in Nature Getting out in nature can help you relax, get some exercise, and spend time in sunlight. Plus, it’s been proven to lower cortisol levels. A [2019 study](https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full?utm_source=fwebandutm_medium=nblogandutm_campaign=ba-sci-fpsyg-nature-pill) found spending 20 to 30 minutes in nature at least three times a week was most effective at reducing cortisol levels. ‍ ## 14\. Improve Your Sleep Hygiene Sleep hygiene is the set of daily behaviors that influence your sleep. If you have good sleep hygiene, you’ll fall asleep faster, [wake up less often in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and have an easier time getting enough sleep to keep your cortisol levels low. Good sleep hygiene includes: * Getting out in sunlight first thing in the morning * Avoid light before bed * Avoiding caffeine, intense exercise, alcohol, and large [meals too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * Making sure your bedroom is dark, cool, and quiet We turned to one of our sleep advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), who’s the co-director of the Center for Sleep and Circadian Sciences at Stanford University, for his thoughts. > “Getting enough sleep should be a number one priority for everyone, but especially if you think you’ve got high cortisol levels. Focus on getting out in natural light and keeping a consistent sleep schedule to make getting enough sleep easier.” RISE can tell you when to do 20+ sleep hygiene habits each day to help you fall and stay asleep. ‍ ## What Do High Cortisol Levels Lead to? High cortisol levels can lead to a whole host of physical and mental health conditions. When cortisol is high, you may experience: * Trouble falling asleep * Waking up often in the middle of the night * [Weight gain](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md) or obesity (especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md) gain) * High blood pressure * [Decreased sex drive](https://www.risescience.com/blog/how-to-increase-sex-drive.md) * [Erectile dysfunction](https://www.risescience.com/blog/how-to-treat-erectile-dysfunction-naturally.md) * Depression and anxiety * [Irregular periods](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) * [‍](https://www.risescience.com/blog/how-to-sleep-on-your-period.md)[Digestion problems](https://www.risescience.com/blog/what-helps-with-digestion.md) * ‍[Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) and difficulty concentrating * ‍[Acne](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * [‍](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md)[Glucose intolerance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/) * [‍](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/)Osteoporosis * Increased risk of heart attacks and stroke And because high levels of cortisol can lead to sleep loss, you’ll also be at risk of all the ill effects of sleep deprivation, which include everything from type 2 diabetes to heart disease. High cortisol levels can be a side effect of medical conditions like Cushing’s syndrome or a tumor on your pituitary gland. Speak to a doctor if you think a health condition is behind your high cortisol levels. **Heads-up:** You don’t want low cortisol all of the time. Cortisol is a natural part of your body’s stress response, and you want higher hormone levels in the morning to help you wake up. Cortisol also plays a role in suppressing inflammation, regulating your blood sugar levels and [immune system](https://pubmed.ncbi.nlm.nih.gov/2062254/), and controlling your metabolism — so it’s not always the enemy. Luckily, getting enough sleep, getting in sync with your circadian rhythm, and keeping your stress in check will help rebalance your overall cortisol levels. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ## Lower Your Cortisol Levels Quickly and Naturally High cortisol levels aren’t always a bad thing. The stress hormone helps you wake up in the morning and gives you a zap of energy when you need to escape danger. But with our often stressful and sleep-deprived lives, many of us have chronically high cortisol levels, which can lead to weight gain, sleep problems, and serious health issues. Whether you’re trying to lower your cortisol levels to get better sleep, for weight loss, or for your overall health and wellness, there are science-backed ways to make it happen. Lower your cortisol by getting enough sleep, syncing up with your circadian rhythm, and working on stress reduction by doing breathing exercises, exercising, getting out in nature, and practicing a hobby. The [RISE app](https://app.adjust.com/oha9msp) can help by working out how much sleep you need a night, predicting your circadian rhythm each day, and guiding you through 20+ sleep hygiene habits to make meeting your sleep need easier. And you can start balancing your cortisol levels fast — 80% of RISE users get more sleep within five days. ## FAQs ### How can I lower my cortisol levels quickly? Lower your cortisol levels quickly by getting enough sleep, reducing your stress levels, making time for a hobby, doing breathing exercises, cutting down on caffeine, eating a balanced diet, spending time with a pet, getting in sync with your circadian rhythm, and getting out in nature. ### How can I lower my cortisol levels naturally? Lower your cortisol levels naturally by getting enough sleep, reducing your stress levels, making time for a hobby, doing breathing exercises, cutting down on caffeine, eating a balanced diet, spending time with a pet, getting in sync with your circadian rhythm, and getting out in nature. ### How can I lower cortisol levels and lose weight? You can lower cortisol levels and lose weight by reducing your stress, getting enough sleep, living in sync with your circadian rhythm, exercising (but not too much or too late at night), and improving your sleep hygiene. ### How to lower cortisol levels as a female? Lower your cortisol levels as a female by getting enough sleep, reducing your stress levels, making time for a hobby, doing breathing exercises, cutting down on caffeine, eating a balanced diet, spending time with a pet, getting in sync with your circadian rhythm, and getting out in nature. ### What supplements lower cortisol levels? Supplements that lower cortisol levels include probiotics, prebiotics, postbiotics, fish oil, and ashwagandha. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Make the Most of Your Grogginess Zone published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-make-the-most-of-your-grogginess-zone domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Make the Most of Your Grogginess Zone Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Woman combating grogginess zone by going for a walk in the morning](/assets/5fcfbb2704025d031cabd782_emma-simpson-mNGaaLeWEp0-unsplash.avif) Do you have a hard time “getting going” in the morning? You’re showered and dressed, coffee in hand, staring at your full email inbox … and yet you just can’t seem to get your brain to boot up? If this resonates, you’re definitely not alone. Even sellers who bound out of bed first thing and dive head-long into prospect emails aren’t going to be breaking any sales records early in the morning, personal or otherwise. The truth is *no one* is at their best mentally, emotionally, or physically for the first 60-90 minutes of the day. But this doesn’t mean it has to be wasted time. There are a few simple steps you can take to *minimize* morning grogginess--which will have you feeling game-ready sooner--but we also recommend curbing your expectations for what you can accomplish during this window. Instead of willing yourself to just power through, try using your early mornings to get ahead of to-dos that don’t require you to be at 100%. Not only will this allow early mornings to feel more productive in their own way, but you’ll also be setting yourself up to enter your first energy peak feeling relaxed, distraction-free, and ready to win. ## This is Your Brain on Adenosine What’s behind this period of morning out-of-it-ness is a chemical in our brains called *adenosine*, which makes us feel drowsy by design. Adenosine consistently builds up during our waking hours, resulting in what’s called “sleep pressure”--the reason you feel sleepier the longer you’re awake. It plays a crucial role in our sleep health, since without this sleep pressure we’d never feel inclined to hit the sack. Our bodies flush the built-up adenosine over the course of our night’s sleep, but the chemical residue doesn’t just disappear the moment we wake up--it takes a while (about 60-90 minutes for most of us) for the effects to burn off completely. Sleep scientists refer to this gradual acclimation to wakefulness as *sleep inertia*, and more severe cases are aptly called “sleep drunkenness.” In your RISE app, you’ll see we’ve labeled this period as your “grogginess zone.” ## Make Moves to Minimize Grogginess While there’s nothing you can do to banish your “grogginess zone” from your life altogether, there are steps you can take to lessen the post-wake up adenosine load. We suggest you: * **Step into the light.** Expose yourself to sunlight (preferably outside, but a window will do) for 15-20 minutes as soon as you wake up. Sunlight signals to your brain that it’s time to be awake and is an easy way to calibrate your biological clock. * **Drink up.** The caffeine in coffee blocks adenosine receptors in your brain and helps mask feelings of grogginess. Be sure to switch to decaf at the right time during the day, though, or you run the risk of disrupting that night’s sleep. **Your Rise app can tell you when to nix the caffeine.** * **Get a move on.** While you probably won't set a personal record (PR), the cortisol your body produces during exercise is a highly effective way to counter grogginess. (Bonus points for taking your workout *outside*!) * **Keep it consistent.** An ever-shifting sleep schedule throws off key hormonal processes in your brain, which can result in a serious misalignment of your biological clock. The effects of this are not unlike jetlag, making it difficult both to fall asleep *and* wake up in the morning. * **Get those zzz’s.** When we don’t meet our sleep need, our bodies don’t have enough time to complete the nightly adenosine flush, which amplifies our grogginess zone bigtime. A foolproof way to minimize your morning grogginess is to keep your sleep debt low, plain and simple. ## Make Your Grogginess Zone Work for You It’s important to recognize that even if you’re able to *reduce* feelings of grogginess, you’re still not going to be on top of your game right after you wake up. But just as with your afternoon dip, there’s plenty you can still tackle when you’re not operating at full capacity--you just need to plan ahead and schedule your days with these periods in mind. You don’t want to be delivering a potentially career-making pitch first thing in the morning, but you *can* take care of routine tasks that, once completed, will make you feel more calm and capable going into your workday. And in this way you’ll also be preserving your two daily energy peaks for your most high-stakes work. Here are our suggestions for making the most of your grogginess zone: * Reserve this time for chores and other household to-dos. You don’t need to be a mental superhero to get dishes put away, lunches prepped, laundry folded, etc. * If your schedule permits, use this time for a workout. Exercise not only combats morning grogginess, it also gives you an added boost of energy at the start of your day. Consider turning your living room into a makeshift gym equipped with dumbbells, resistance bands or even an instructor-led workout class via Zoom. And you’ll sleep better at night with regular exercise, which will help minimize grogginess even further. * Pro tip: Use the back half of your grogginess zone to plan out the workday ahead. Put together your to-do list and make sure you’ve got what you need to get those to-dos done. This way you won’t be wasting your precious peaks planning, and will instead be using these potent periods *actually* accomplishing things. For maximum productivity, time it so you’re finishing this up *just* as your first peak hits. (Give this ramp-up a try 2-3 days this week and we suspect you’ll see a measurable increase in personal performance come week’s end!) ## Maintain a Buffer Between Waking and Working One final note: With so many of us working from home right now, there’s more flexibility to our sleep and wake times than ever before. While this can be a good thing, it also means there’s less of a built-in buffer between waking up and getting to work. Since we no longer need to set aside time in the a.m. for ironing our shirts, doing our make-up, getting the kids out the door, commuting, etc., it can be tempting to opt for a few extra zzz’s when the opportunity arises. But as alluring as a weekday sleep-in might be, we promise it’s not worth it. We strongly recommend regularly waking up *at least* an hour (though 90 minutes is ideal) in advance of go-time so you’ll be “clocking in” just as you’re cresting your first peak. And keep in mind that this means pursuing a consistent early bedtime, as well, so you’re not accruing productivity-sabotaging sleep debt in the process. → RISE uses your sleep data to predict the time and duration of your grogginess zone each morning. Consult the app as soon as you wake up so you can start planning your day with confidence. ![RISE app screenshot showing your energy grogginess time](/assets/66edddb5a4707c521fdcdbda_5fd25796f076c0efc82cdd9e_two_20phonesX.png) Tap the Energy tab to see your Grogginess Zone shaded in purple. Then tap the purple box for more information like time of zone relative to yesterday, duration and suggestions on how to make the most of this time. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Productivity [View all](https://www.risescience.com/topics/productivity.md) [Blog ![](/assets/6307728bfcbd9c8227e5777b_when-are-you-most-productive-n.avif) Productivity #### When Are You Most Productive? Ask Your Circadian Rhythm 18 MINS](https://www.risescience.com/blog/when-are-you-most-productive.md)[Blog ![](/assets/5f2d878b9553455967c2b7f5_5eb32d4704b0b61d46032817_ocean-ng-L0xOtAnv94Y-unsplash__1__res__1_.avif) Productivity #### Take Advantage of Your Circadian Rhythm for Peak Productivity 7 MINS](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Make Yourself Tired Fast: 30 Science-Backed Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-make-yourself-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Make Yourself Tired Fast: 30 Science-Backed Tips Updated 2023-09-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Make yourself tired before bed by doing a calming bedtime routine, keeping the lights low, and doing a breathing exercise. * Make yourself tired each night by maintaining good sleep hygiene. This includes getting out in sunlight first thing and avoiding light, caffeine, alcohol, intense exercise, and large meals too close to bedtime. * The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits each day to help you feel tired night after night. Your PJs are on, the lights are off, and you’ve crawled into bed. There’s just one problem: you don’t feel tired. Luckily, there are plenty of science-backed tips to help you feel tired. Below, we’ll dive into how you can make yourself feel tired right before bed, when you wake up in the night, and night after night. Plus, we’ll share how the RISE app can help make falling asleep easier. **Heads-up:** Believe it or not, there’s a difference between feeling tired and feeling sleepy. Feeling tired refers to when you’re physically and mentally fatigued, like after a workout. Feeling sleepy is when you have the desire to sleep and could fall asleep if you tried. You’re probably looking for how to make yourself feel sleepy, so you can fall asleep. Read on for tips on how to do just that (below, we’ve used sleepy and tired interchangeably). ## Advice From a Sleep Doctor “You can’t force your body to feel sleepy, but there’s plenty you can do to make it more likely to happen," says Dr. Chester Wu. "If you’re lying awake in bed after 20 minutes of trying to sleep, I recommend getting up and doing a sleep reset. Do a relaxing activity, like reading, until you start feeling sleepy. Then you can get back into bed to try and fall asleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How to make yourself tired before bed?](#bed) [How to make yourself tired when you wake up in the middle of the night?](#tired) [How to make yourself tired every night?](#night) ‍ ## How to Make Yourself Tired Before Bed? Here are 30 tips to help you feel tired. ### 1\. Dim the Lights Light suppresses your sleep hormone melatonin, which can make it harder to fall asleep. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). **Heads-up:** Avoiding light before bed is part of good sleep hygiene. This is the name for the daily habits that can help you fall and stay asleep. RISE can tell you when you should be getting and avoiding light each day to feel tired at bedtime each night. ![RISE app screenshot showing you when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The RISE app can tell you when to get and avoid bright light. RISE users on iOS 1.202 and above can [set up their get bright light reminder](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) here. ### 2\. Do a Relaxing Bedtime Routine Spend the hour or so before bed doing a relaxing bedtime routine to help you unwind and slow down for sleep. This routine could include: * Reading * Journaling * Doing yoga * Listening to calming music * Sipping a cup of chamomile tea ### 3\. Be Careful With Screen Time Switch off electronic devices about an hour or so before bed or be strategic with how you spend your pre-bed screen time. Make sure you’re watching or doing something relaxing, consider setting a bedtime alarm (so you don’t get sucked into social media scrolling), and don’t forget those blue-light blocking glasses. A [2022 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found a long duration of media use before bed was associated with a later bedtime and less total sleep. Done right, however, screen time may even help you get more sleep. The content you consume through a screen may help you feel sleepy before bed, such as guided breathing exercises or relaxation techniques. That same 2022 study found short, focused media use in the hour before bed was associated with an earlier bedtime. Even better? If this media use was conducted in bed and didn’t involve multitasking — so no checking emails while watching TV — media use was linked to a longer sleep time. Learn more about the best way to use [screens before bed](https://www.risescience.com/blog/screens-before-bed.md) here. ### 4\. Do a Breathing Exercise Breathing exercises can lower your heart rate, help you feel relaxed, and help you fall asleep faster. They can also be a distraction if you’re starting to get anxious about not feeling tired. Try: * **Diaphragmatic breathing:** Deep breathing engaging the diaphragm. * **4-7-8 breathing:** Breathing in for four seconds, holding for seven, and breathing out for eight. * **Psychological or cyclic sighing:** Two deep inhales followed by one long exhale. RISE has a two-minute audio guide on diaphragmatic breathing to do when you find yourself awake counting sheep. We’ve covered more on the science behind these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 5\. Try Progressive Muscle Relaxation [Research from 2021](https://www.researchgate.net/publication/351625588_Impact_of_Jacobson_Progressive_Muscle_Relaxation_JPMR_and_Deep_Breathing_Exercises_on_Anxiety_Psychological_Distress_and_Quality_of_Sleep_of_Hospitalized_Older_Adults) suggests progressive muscle relaxation can help you feel more relaxed and improve the quality of your sleep (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet). The exercise involves tensing and relaxing one muscle group at a time and slowly working your way around your entire body. RISE can guide you through a six-minute progressive muscle relaxation exercise to help promote sleepiness. ### 6\. Have Sex Add [sex](https://www.risescience.com/blog/how-to-increase-sex-drive#improve.md) to your list of relaxing pre-bed activities. Orgasms trigger oxytocin and prolactin and suppress the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), making you feel more relaxed. In women, orgasms have been shown to [slow down brain activity](https://www.newscientist.com/article/dn7548-orgasms-a-real-turn-off-for-women/) in the amygdala, hippocampus, and prefrontal cortex, which reduces alertness and anxiety. And a [2023 study](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.13814) found partnered sex ending in an orgasm was linked to falling asleep much faster for both men and women. No partner? No problem. Orgasms from [masturbation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/) in both men and women have been associated in some studies with falling asleep faster and better sleep quality. ### 7\. Keep Your Temperature Cool If your bedroom is too warm, you may [struggle to sleep, even if you’re feeling tired](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md). Set your thermostat to 65 to 68 degrees Fahrenheit, turn on a fan, or crack open a window (if it’s quiet enough outside). If you’re already lying in bed, try throwing off any thick covers or [bedwear](https://www.risescience.com/blog/benefits-of-sleeping-naked.md) to cool down. RISE can remind you to check your sleep environment before you crawl into bed, so you’re not caught out next time. ### 8\. Make Sure Your Bedroom is Dark It’s hard to feel sleepy if there’s a street light coming through your curtains or electronics are blinking away, lighting up your bedroom. Make your bedroom as dark as possible by: * Wearing an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) * Taping over or covering any electronics that emit light * Investing in blackout curtains ### 9\. Make Your Bedroom as Quiet as Possible Silence is golden when it comes to sleep, so reach for some [earplugs](https://www.amazon.com/dp/B005YUW7A2/). If you can still hear noise, try listening to a white noise machine or app. RISE has several sounds to help you feel sleepy, including: * Ambient music * White noise * Nature sounds One [study](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) found listening to relaxation instructions or silence for 10 minutes can make you feel tired. Listening to your favorite music, however, can make you feel awake. So if you put on music, make sure it’s calming. Save your favorite playlist for the morning. We’ve covered more on the [best sounds for sleep](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here. ### 10\. Do a Brain Dump Feel wide awake in bed? Try doing a brain dump. This can involve writing down everything you’re worried about, journaling about your day, or writing out your to-do list for tomorrow. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) found writing a to-do list can help you fall asleep faster than writing about tasks you’ve already completed. Do your brain dump in the RISE app and you’ll get a reminder of everything you write down the next day. ### 11\. Try Aromatherapy The right scent can help you feel relaxed and tired. These scents can increase drowsiness: * [Ylang ylang](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Lavender](https://pubmed.ncbi.nlm.nih.gov/10069621/) Skip these scents before bed, though, as they can increase alertness: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) We’ve covered [whether aromatherapy works for sleep](https://www.risescience.com/blog/does-aromatherapy-work-for-sleep.md) here (there’s not enough evidence to say for sure, but it may work for you). ### 12\. Take a Warm Shower or Bath A hot shower or a warm bath can help to cool you down before bed. The warm water helps to mimic the natural drop in your body temperature needed to fall asleep. Plus, it’s a relaxing activity that’ll help you unwind and start feeling tired. You don’t need long, though. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) shows just 10 minutes in water of 40 to 42.5 degrees Fahrenheit one to two hours before bed can help you fall asleep faster. Even a footbath can help. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found immersing your feet in warm water can decrease your body temperature, which will set you up to feel sleepy. ### 13\. Put on Some Socks Here’s a quick and easy tip: [sleep with socks on](https://www.risescience.com/blog/sleeping-with-socks-on.md). Warming up your feet can help your core body temperature drop. [Research](https://pubmed.ncbi.nlm.nih.gov/29699592/) shows sleeping with socks on may help you fall asleep seven and a half minutes faster. Hate the feel of socks in bed? Grab an extra blanket to lay over your feet, instead. ### 14\. Adjust Your Sleeping or Pillow Position Laying in bed and not feeling tired? Try adjusting your sleeping position or [pillow position](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md). There’s no one [best sleeping position](https://www.risescience.com/blog/best-side-to-sleep-on.md) that suits everyone. You want to be as comfortable as possible, and that could involve a different sleeping position each night. For example: * If acid reflux flares up, try sleeping on your left side ([research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found left-side sleeping helped reduce reflux). * If your [lower back](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) is giving you trouble, try sleeping on your side with a pillow between your knees. * If postnasal drip is making you feel wide awake, try sleeping on your back and propping yourself up with a few pillows. ### 15\. Avoid Sleep Aids When you don’t feel tired at bedtime, it can be tempting to take an [over-the-counter sleep aid](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md). But sleep aids give you manufactured sleep, not the healthy natural sleep you need to feel your best. And that’s not to mention the many side effects and risk of rebound insomnia — which could leave you with more sleep problems when you stop taking sleeping pills than before you started taking them. Melatonin also [doesn’t work well](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) when you take it right as you crawl into bed. Learn [how long before bed to take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here. And we’ve covered more tips on [what to do when you can’t sleep](https://www.risescience.com/blog/what-to-do-when-you-cant-sleep.md) here. ### 16\. Don’t Try to Force Sleep You can’t make your body feel tired while lying in bed. And if you try, you could make it even harder to fall asleep. This is because of sleep effort. Sleep effort is when you try to control your sleep. But, unfortunately, sleep effort can [cause and perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). So the more effort you put into falling asleep, the less likely you are to drift off. Try following these tips and trusting you’ll feel sleepy soon, without getting anxious and trying to rush the process. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Make Yourself Tired When You Wake Up in the Middle of the Night? ### 17\. Keep Calm [Waking up once or twice during the night is normal](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md). So try not to panic about being awake in the night. This will only spike your cortisol levels, waking you up further and making it harder to feel tired again. ### 18\. Avoid Clocks, Screens, and Lights Avoid the temptation to look at the time, check your emails, or flip on the lights. These things can make you feel more awake. If you need to get up to use the bathroom, keep the lights off or as low as possible. You can also use a red light night light if you get up often in the night, such as to check on a child. [Research from 2020](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) shows red light can help night shift workers feel more alert without disrupting melatonin levels. ### 19\. Do a Sleep Reset Still not tired after 20 minutes in bed? It’s time to do a sleep reset. This involves getting up and doing a relaxing activity until you feel tired again. This could include: * Reading * Meditating * Folding laundry * Organizing a drawer RISE can send you a silent reminder to do a sleep reset when you’re awake and reach for your phone. The app can then guide you through what to do to help you feel tired. We’ve covered more advice on [how to fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) here. **Bonus tip:** Try not to stress about not feeling tired every now and again. Stress can make it harder to feel sleepy the next night, causing even more sleep deprivation. Instead of worrying about every moment of missed sleep, focus on keeping your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) low overall — this is the amount of sleep you owe your body. If you haven’t been meeting your sleep need (the genetically determined amount of sleep you need), you’ll have sleep debt. Sleep needs vary from person to person, though. When we looked at 1.95 million RISE users aged 24 and up, we found their sleep needs ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours of sleep. Check RISE to see how much sleep you should be aiming for each night and whether you’ve got any sleep debt. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can tell you how much sleep you need a night. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ‍ ## How to Make Yourself Tired Every Night? ### 20\. Get Out in Sunlight Each Morning Morning sunlight resets your circadian rhythm the day, helping you feel sleepy later that night. Your circadian rhythm is the roughly 24-hour body clock that dictates your sleep cycle. Aim to get outside for at least 10 minutes as soon as possible after waking up. If it’s overcast or you’re getting light through a window, make that 15 to 20 minutes. **Expert tip:** Dark outside when you wake up? Spend time in front of a 10,000-lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) instead. Sit about 16 to 24 inches from the lamp for 30 minutes. ### 21\. Get Out in Sunlight During the Day Spend as much time as you can soaking up sunlight during the day. This can make you less sensitive to bright light in the evening. Try going for a walk on your lunch break, swapping the gym for an outdoor run, and working by a window, if possible. ### 22\. Keep a Consistent Sleep Schedule A consistent [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) can help you stay in sync with your circadian rhythm, making it more likely you’ll feel tired and fall asleep at bedtime. Aim to wake up and go to sleep at the same times each day, including weekends. Need to [sleep in?](https://www.risescience.com/blog/sleeping-in.md) Keep this to an hour or so to avoid messing up your circadian rhythm too much and struggling to sleep the next night. ### 23\. Go to Sleep During Your Melatonin Window Your Melatonin Window is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As melatonin is the hormone that primes your body for sleep, you should be feeling tired during your Melatonin Window and have an easier time falling asleep if you head to bed at this time. If you try going to [sleep earlier](https://www.risescience.com/blog/how-to-sleep-early.md), you may find it tricky. Depending on how much earlier you’re heading to bed, you may even find it impossible to drift off. That’s because your circadian rhythm dictates when your [energy levels fluctuate](https://www.risescience.com/blog/low-energy.md) throughout the day. Your sleepiness builds as the day goes on. But you’ll experience a peak in energy that overrides this about two to three hours before bed (we call this phase your Evening Peak in the RISE app). This is also known as the forbidden zone of sleep. RISE predicts the timing of your evening peak in energy and your Melatonin Window each night, so you know the best time to head to bed. **Expert tip:** A consistent sleep pattern will help to keep your Melatonin Window at roughly the same time each evening. ![RISE app screenshot reminding you of your melatonin window](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The RISE app can predict your Melatonin Window. *RISE users on iOS 1.202 and above can* [*set up their take melatonin supplements reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin_supplement/)*.* ### 24\. Avoid Napping for Too Long or Too Late in the Day [Sleep pressure](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465131/) — or the urge to sleep — builds up all the time you’re awake. And you want enough sleep pressure at bedtime to feel sleepy. When you nap, you relieve some of this sleep pressure. So if you nap for too long or too late in the day, you may not have enough sleep pressure to feel tired at bedtime. To stop this from happening, keep naps to a maximum of 90 minutes (even a 10-minute nap can boost your energy levels) and snooze no later than your afternoon dip in energy. RISE can tell you when this is each day. ### 25\. Stop Drinking Coffee About 12 Hours Before Bed You’re not going to feel tired at bedtime if you’ve had coffee too late in the day. But [coffee lasts longer](https://www.risescience.com/blog/how-long-does-caffeine-last.md) than you might think, so even an afternoon coffee could stop you from feeling tired. Cut yourself off about 12 hours before bed and watch out for caffeine in dark chocolate, tea, soft drinks, and even decaf coffees. RISE can tell you the exact time you should be wrapping up your caffeine consumption each day. We’ve covered more on [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. ![RISE app screenshot showing your when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The RISE app can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ### 26\. Avoid Alcohol Three to Four Hours Before Bed [Alcohol may make you feel sleepy](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), but that doesn’t mean having a nightcap is a good pre-bed habit. Alcohol can fragment your sleep, leaving you awake in the middle of the night. It can also suppress [melatonin production](https://pubmed.ncbi.nlm.nih.gov/17612945/), which may leave you feeling more awake than you’d like. To prevent this from happening, avoid alcoholic drinks three to four hours before bed. Learn more about [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. And check RISE for a personalized recommendation each day. ### 27\. Avoid Large Meals Two to Three Hours Before Bed Just like with alcohol, a large meal can make you feel lethargic, but it’s actually bad for your sleep. Eating close to bedtime can make it harder to fall asleep and it can cause you to wake up in the night. It may also cause digestive issues, like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) — and nothing wakes you up faster than painful heartburn. Avoid large meals two to three hours before bed, or check RISE for an exact time each day to be done with dinner. We’ve covered more on [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) and why here. *RISE users on iOS 1.202 and above can* [*set up their avoid late meals reminder*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 28\. Eat the Right Foods What you eat before bed also plays a role in how tired you feel. Avoid anything spicy, rich, fatty, sugary, or high in carbs before bed as these types of foods can cause digestive issues that make you feel wide awake — not sleepy. And watch out for caffeine or alcohol — red wine with dinner, coffee after a meal, and boozy or dark chocolatey desserts may make it harder to fall asleep. Instead, opt for healthy meals with a balance of fruits, veggies, healthy fats, protein, and complex carbs, such as oatmeal, brown rice, and lentils. Don’t worry too much about sleep-promoting foods. Research shows the timing of your food and avoiding foods that make it hard to fall asleep may have more of an impact than eating foods specifically for sleep. For example, you might have heard that tryptophan can make you tired, but you’d need to eat a lot of it to get this effect. You can learn more about [how food affects your sleep](https://www.risescience.com/blog/sleeping-after-eating.md) here. **Expert tip:** If hunger pangs before bed are stopping you from feeling sleepy, eat a small snack close to bedtime. Go for Greek yogurt, cottage cheese, or fruit and peanut butter. ### 29\. Workout During the Day (and Avoid Workouts Within an Hour of Bed) Working out can help you feel tired at night. But be sure to schedule your workouts during the day and avoid doing any intense exercise within an hour of bedtime, as both the exercise and the bright light you’re probably working out in can keep you awake. Learn the [science behind the best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. ### 30\. Use the RISE App RISE has plenty of tools to help you feel tired and get a good night’s sleep, including: * Personalized recommendations for when to do 20+ sleep hygiene habits, including when to get light and when to avoid light, caffeine, large meals, alcohol, and intense exercise each day. * Guided breathing exercises and relaxation techniques * Sleep sounds like white noise and nature sounds * A place to brain dump and get a helpful morning reminder of what you write down * A gentle reminder to do a sleep reset and step-by-step instructions telling you what to do. We’ve covered more [ways to fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) and explore [how to fall asleep in 10 seconds](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md) here. **Expert tip:** Consistently having trouble sleeping and feeling tired at bedtime? Get medical advice. You can get tested for an underlying sleep disorder like insomnia or sleep apnea. ## Make Yourself Tired Night After Night There’s no magic pill to make yourself feel tired on command (and get the healthy, naturalistic sleep you need to feel rested in the morning). But these tips can help you feel tired before bed, in the middle of the night, and night after night to fall asleep faster. Want to feel tired tonight? Follow RISE’s personalized recommendations for when to do 20+ healthy sleep habits. These tips can work fast — 80% of RISE users get better sleep within five days. ## FAQs ### How can I make myself tired right now? Make yourself tired right now by doing a breathing or relaxation exercise, doing a brain dump, or doing a relaxing activity with the lights low, such as reading or listening to calming music. ### What will make me sleepy? Focusing on sleep hygiene during the day will make you sleepy come nighttime. Get bright light in the morning but avoid it at night; avoid caffeine, large meals, intense exercise, and alcohol too close to bedtime; and make sure your bedroom is cool, dark, and quiet. ### How to make yourself tired at night? Make yourself tired at night by doing a breathing exercise or a relaxing activity like reading. You can also make yourself tired every night by maintaining good sleep hygiene. This includes getting bright light in the morning but avoiding it at night; avoiding caffeine, large meals, intense exercise, and alcohol too close to bedtime; and making sure your bedroom is cool, dark, and quiet. ### How do you make yourself tired when you're wide awake? Make yourself tired when you’re wide awake by doing a breathing or relaxation exercise, doing a brain dump, or doing a relaxing activity with the lights low, such as reading or listening to calming music. ### Foods to make yourself tired Foods to make yourself tired include fiber-rich foods like beans, broccoli, and whole grains, as fiber has been linked to getting more deep sleep. Tryptophan is a sleep-promoting amino acid you can find in things like chicken, eggs, spinach, and chickpeas. Although you’re probably not eating enough tryptophan to make yourself tired. Focus on eating a healthy balanced diet overall and avoiding meals two to three hours before bed. ### What is the fastest way to get tired? The fastest way to get tired is by doing a breathing exercise, brain dump, or a relaxing activity with the lights turned low, like reading or listening to calming music. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How To Prevent Wrinkles: 2 Methods You May Not Have Tried published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-prevent-wrinkles domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Prevent Wrinkles: 2 Methods You May Not Have Tried Published 2023-01-13 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman preparing for sleep because getting enough sleep helps to prevent wrinkles](/assets/63bb84bc02f9645b6d25bb5e_how-to-prevent-wrinkles-n.avif) Fine lines and wrinkles are an inevitable part of growing older, and while there’s nothing wrong with a few laughter lines, many of us want to prevent too many wrinkles from developing, especially the ones caused by things we can control and ones that make us look older than we really are. There are endless over-the-counter wrinkle creams and expensive medical procedures like botox and fillers out there, but there are two underrated anti-aging treatments you may be missing: keeping your sleep debt low and living in sync with your body clock. The best part about these treatments? They’re free, painless, work for every age and skin type, and they come with a whole host of extra benefits, like increased energy, productivity, and mood. Below, we’ll cover what causes wrinkles and how you can prevent them by focusing on your sleep and body clock. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help make it happen. ‍ [What causes wrinkles?](#causes) [How to prevent wrinkles?](#prevent) ‍ ## What Causes Wrinkles? Wrinkles are caused by aging, but there are actually two [types of aging](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047276/) you should know about: * **Intrinsic aging:** This aging is strongly correlated with chronological aging, aging caused by the passing of time, and it’s largely determined by genetics. * **Extrinsic aging:** This aging is caused by our environment and lifestyle factors like poor diet, excess sun exposure, sleep deprivation, and smoking. Intrinsic and extrinsic aging combine to cause [epigenetic alterations](https://ernolaszlo.com/blogs/news/the-epigenetics-of-skin-aging-whitepaper) — when factors (like [diet, smoking, stress, and working night shifts](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752894/)) change how your genes work. These changes don’t affect your DNA, however, only how your DNA is read. But they do change how your skin looks, [regenerates](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315602/), and how fast it ages. How does aging impact your skin exactly? We produce less collagen, a protein that gives skin its structure, as we age (it declines by about [1% to 1.5% a year](https://parjournal.net/article/view/3863)) and less elastin, a protein that gives skin its elasticity. With less collagen and elastin, your skin will look less plump and smooth, and sagging, fine lines, and wrinkles start to form. Skin also gets thinner as we age, allowing for more wrinkling. And it’s constantly renewing and repairing itself, but this renewal process slows down with time, too.[Senescent skin cells](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315602/) — skin cells that have stopped dividing but haven’t fully died off — build up and may reduce how well your skin can renew itself, adding to you looking older. Premature skin aging doesn’t just cause your skin to develop fine lines and wrinkles, it can bring about [age-related skin problems](https://www.liebertpub.com/doi/abs/10.1089/wound.2011.0356), too, like skin cancer. The good news is epigenetic modifications may be [reversible](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315602/) with lifestyle changes. You may know sun damage can cause premature aging and smoking does your skin no favors, but many of us forget how important sleep is to our skin. Here are the two most overlooked causes of premature aging and wrinkles: ### Not Getting Enough Sleep When you don’t meet your sleep need, the genetically determined amount of sleep you need each night, you’ll experience everything from lowered mental performance to daytime grogginess. But the effects of sleep loss will also show up on your skin. A [2021](https://pubmed.ncbi.nlm.nih.gov/33903077/) study of postpartum mothers found short sleep duration (defined in this study as less than seven hours) is associated with accelerated aging. Another [study](https://pubmed.ncbi.nlm.nih.gov/25266053/) compared “good” sleepers who got seven to nine hours of sleep a night to “poor” sleepers who got five or less hours a night. The poor sleepers had more signs of intrinsic aging than the good sleepers, including fine wrinkling, loss of elasticity, uneven pigmentation, loss of fat (good for plumpness), and benign skin growths. It doesn’t take long for sleep loss to cause wrinkles, though. A [2019 study](https://onlinelibrary.wiley.com/doi/abs/10.1111/srt.12797) looked at participants who slept for four hours a night for six nights. After just one night, skin elasticity and wrinkles were “significantly aggravated.” Skin hydration also took a hit on night one and continued to get worse, and skin texture was significantly worse by night four. And a[2022 study](https://pubmed.ncbi.nlm.nih.gov/35698548/) found those with regular later bedtimes had more wrinkles, oiliness, and water loss, and less skin firmness, elasticity, and hydration. As you sleep, your body works on repairing damaged skin cells, getting rid of old ones, and making new ones. And during [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), your body produces human growth hormone, which helps your skin to repair and renew itself. Growth hormone also promotes collagen production, which is needed for skin to look firm and plump. When you’re sleep deprived, however, your skin doesn’t get as long to repair itself. Plus, sleep deprivation leads to a spike in the stress hormone [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), which can break down much-needed collagen. Your immune system is also impaired when sleep deprived, which may also affect the [integrity of collagen fibers](https://www.sciencedirect.com/science/article/pii/S030698771000246X). Plus, you’ll be more likely to get sick, which won’t help you look younger either. You’re not the only one who notices your wrinkles, though. One [study](https://pubmed.ncbi.nlm.nih.gov/23997369/) found those who were sleep deprived were seen as having: * More wrinkles and fine lines * More droopy corners of the mouth * More hanging eyelids * Redder eyes * More swollen eyes * Darker circles under the eyes * Paler skin In short, getting a full night’s sleep is a powerful anti-aging treatment. **Fun fact:** If you have acne, there is one small silver lining. [Research](https://www.sciencedirect.com/science/article/pii/S0022202X16324563) shows wrinkling and skin thinning appear later in those who have acne, potentially thanks to the increased sebum, or natural oil, or reduced senescence. Need more motivation to focus on beauty sleep? We’ve covered how sleep affects your overall appearance, skin, and under-eye area in more detail: * [How to look better](https://www.risescience.com/blog/beauty-sleep-look-better-overnight.md) * [How to get clear skin overnight](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * [How to get rid of dark circles and under-eye bags](https://www.risescience.com/blog/get-rid-dark-circles-under-eye-bags-naturally-lack-of-sleep.md) ### Being Out of Sync with Your Circadian Rhythm Your circadian rhythm plays a role in how your skin ages and how soon these signs of aging show up on your face. Your circadian rhythm is your body’s internal body clock. It runs on a roughly 24-hour cycle and dictates things like your sleep-wake cycle, hormone production, and body temperature fluctuations. This is your body’s master clock, located in your brain. But you actually have other clocks found in organs and tissues, including your skin. These are called peripheral clocks. Your skin’s barrier function, pH, and [production of new cells](https://www.sciencedirect.com/science/article/pii/S0945053X19301696) all run on a circadian rhythm, varying across the day. Living in sync with your circadian rhythm keeps these processes working smoothly, optimizing your skin health. You might be out of sync with your circadian rhythm if: * **You’re a shift worker:** Sleeping and eating at night, or at changing times each day. * **You have social jetlag:** Or you go to bed and wake up at irregular times, such as on your days off. [About 87% of adults](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) have social jetlag and go to bed at least two hours later than usual on weekends. * **You’re not honoring your chronotype:** Perhaps you’re a night owl who forces yourself to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md). Circadian rhythm disruption has been linked to accelerated aging in many organs in mice, including skin, and it can contribute to [intrinsic skin aging](https://febs.onlinelibrary.wiley.com/doi/10.1002/1873-3468.14192). And in humans, [short and irregular sleep](https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-019-4633-1) may be associated with accelerated epigenetic aging, even in young healthy people. Your skin’s [DNA repair](http://b/) is better in the morning (that too runs on a circadian rhythm) and it can be thrown off in shift workers who are out of sync with their circadian rhythms. As a [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/) discussing the research said: “This suggests that during the early morning hours, the body best performs DNA repair and that optimal DNA repair occurs with optimal sleep.” ‍ ## How to Prevent Wrinkles? You can’t do much to stop your body from getting older, but there are lifestyle changes you can make to slow down this aging, reduce the chances of new wrinkles forming, and make sure current lines don’t look any worse. ### Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. Meeting your sleep need may be the secret to younger-looking skin, but try not to obsess over every minute of lost sleep. Stress can not only cause redness, acne, and dermatitis, it can also [keep you up at night](https://www.risescience.com/blog/anxiety-and-sleep.md), too. Instead, focus on keeping your sleep debt low overall. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. It’s compared against your sleep need and at RISE, we measure it over your last 14 nights. If your sleep need is 8 hours 30 minutes, for example, but you’ve only been getting six hours of sleep a night recently, you’ll have racked up quite a bit of sleep debt and may be starting to see the effects of it on your face. Luckily, you can pay down sleep debt by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm. * **Improving your sleep hygiene:** Focus on sleep hygiene habits that can cut down the time it takes to fall asleep and reduce how often you wake up during the night, helping you get more sleep overall. Many sleep hygiene habits (like cutting down on alcohol) also help prevent wrinkles. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. The RISE app can work out how much sleep debt you have and keep track of it as you pay it back. It can also guide you through 20+ sleep hygiene habits and the ideal time to do each one to make them more effective. Being well-rested also helps boost wound healing and recovery, so, if you do decide to get any anti-aging procedures or plastic surgery done, maximize your recovery by making sure your sleep debt is low before and after treatment. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Sync Up with Your Circadian Rhythm ![RISE app screenshot showing your melatonin window to tell you the best time to go to sleep](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you the best time to go to bed each night. Beyond keeping your sleep debt low, being mindful of your body clock and not disrupting it too much can help slow down your skin’s aging process and prevent wrinkles. Stay in sync by: * **Keeping a consistent sleep schedule:** Find a [good sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) for you and try to stick to it, even on weekends and days off. * **Eat meals at roughly the same times and during the day:** Eating can change the timing of your circadian rhythm, so avoid eating at night and strive for regular meal times. [Eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) can also keep you up at night. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As [melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), head to bed during this window to have an easier time falling and staying asleep. Bonus: melatonin has been associated with [suppressing UV skin damage](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777699/), protecting you from acne, and having anti-inflammatory properties. Keep production high by avoiding bright light in the run-up to bedtime. The RISE app predicts your circadian rhythm each day based on factors like your inferred light exposure and last night’s sleep times. It then shows you when your body naturally wants to wake up, wind down for bed, and go to sleep, making it easier to stay in sync. Plus, RISE reminds you when to avoid bright light each evening to help you keep melatonin levels high. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright light reminder.* ### Other Recommendations Beyond getting the right amount of sleep at the right times, here’s what else you can do to prevent fine lines and wrinkles: * **Use sunscreen:** Look for SPF 30 or higher and broad spectrum (so it protects you from both UVA and UVB rays) and apply it every day, even when it’s overcast. * **Avoid excess sun exposure:** Some sunlight is essential — you need vitamin D and it helps reset your circadian rhythm — but too much ages your skin. Skip sunbathing and wear protective clothing if you spend long periods of time outdoors to avoid sun damage. * **Sleep on your back:** Sleeping on your side or on your front means your face is squished against your pillow, which can cause creases, wrinkles, fine lines, and weakening of the skin. You might notice “sleep lines” when you wake up, especially cheeks and around the eye if you always sleep on the same side, or on your forehead if you sleep on your front. * **Use high thread count sheets and a silk pillowcase:** Your pillowcase can tug on your skin, causing lines and wrinkles. Switching to a silk one reduces the friction. * **Quit smoking:** Smoking may lead to a breakdown of collagen and elastin in the skin, causing premature aging, wrinkles, and a sallow complexion. * **Cut down on alcohol:** Alcohol can reduce skin’s elasticity and it dehydrates the skin, making existing wrinkles look worse. It can also cause dryness, redness, and dark circles, all of which add to you looking older. To make matters worse, your favorite tipple can also disturb your sleep, so it’s a win-win cutting down — we’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. The RISE app can also tell you the best time to have your final drink of the day. * **Eat a healthy diet:** A [2019 study](https://pubmed.ncbi.nlm.nih.gov/29601935/) found a healthy diet was associated with fewer wrinkles in women. The research found eating red meat and snacks were linked to more wrinkles, whereas eating fruit was linked to having fewer wrinkles. * **Use a retinoid:** Look for skincare products with the anti-aging ingredients retinoids or retinol (a type of retinoid), both derivatives of vitamin A. Retinoids can increase collagen production, which plumps the skin and reduces the appearance of wrinkles. * **Upgrade your skincare routine:** Take care of your skin and moisturize every day to make sure skin stays hydrated. You don’t need to use anti-aging products, but look for serums, cleansers, or creams with Vitamin C, which helps promote collagen, or hyaluronic acid, which promotes hydration and plumpness. Alpha hydroxy acids (also known as AHAs) help remove dead skin cells and promote the production of new ones, as do in-office chemical peels. When applying products, be sure to do so gently to avoid pulling and tugging on the skin. * **Hormone replacement therapy:** [Hormone replacement therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047276/) can help slow the skin aging process, making skin thicker and boosting collagen, elasticity, and hydration. But some research suggests it’s linked to breast cancer, so more research needs to be done. * **Stem cell therapy:** This therapy also shows promise in being able to [slow skin aging](https://pubmed.ncbi.nlm.nih.gov/30421684/), and may improve [skin quality and volume](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047276/). * **Antioxidants:** Antioxidants can protect the skin from free radical damage and reduce aging caused by this damage. Get antioxidants from your diet by reaching for green tea, blueberries, and kale, and look for skincare products containing antioxidants like vitamin C. Be careful of antioxidant supplements, however, as they can come with side effects. * **Get treated for sleep apnea:** Sleep apnea, a sleep disorder that causes you to temporarily stop breathing during the night, causes accelerated aging, but [the good news is adhering to treatment](https://erj.ersjournals.com/content/early/2022/01/20/13993003.03042-2021) has been shown to reverse this. You can learn [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ## Smooth Wrinkles with Beauty Sleep Whether you’ve got deep wrinkles on your forehead, crow’s feet, or just a few fine lines starting to appear, you may want to smooth out your skin or prevent new wrinkles from forming. But, instead of reaching for anti-wrinkle lotions or booking a visit to the dermatologist, try focusing on your sleep, and when exactly you get it, first. Seeing the effects of poor sleep on your skin is unfortunate, but it’s also a good reminder of just how important sleep and staying in sync with your body clock are to your overall health and wellness. Keep skin looking plump, smooth, and wrinkle-free for as long as possible by getting the right amount of sleep for you at the right times. The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need and how much sleep debt you’re carrying. Plus, it can predict your circadian rhythm each day and help you sync up your daily life to it. As well as fewer lines and wrinkles, these actions will boost your energy levels and maximize your mental and physical health. ## FAQs ### What causes wrinkles on the face? Wrinkles on the face can be caused by things like aging, sun exposure, sleep deprivation, not living in sync with your body clock, and smoking. ### Is it possible to prevent wrinkles? It is possible to prevent wrinkles, or at least the wrinkles that are caused by lifestyle factors such as sun exposure, sleep deprivation, being out of sync with your body clock, and smoking. Wrinkles are also an inevitable part of aging, however, so you may not be able to prevent all wrinkles as you age. ### How to prevent wrinkles under eyes Prevent wrinkles under your eyes by limiting sun exposure, getting enough sleep, living in sync with your body clock, and avoiding smoking. ### How can I reduce wrinkles naturally? You can reduce wrinkles naturally by limiting sun exposure, getting enough sleep, living in sync with your body clock, eating a healthy diet rich in antioxidants, and avoiding smoking. Sleep on your back may also help reduce sleep lines caused by your face being squashed into your pillow. ### Can face wrinkles go away? You may be able to reduce the look of face wrinkles, but they may not go away completely, especially if you’re using non-surgical, natural methods. To prevent new wrinkles from forming and make existing ones look better, get enough sleep, stay in sync with your circadian rhythm, quit smoking, and limit sun exposure. ### Best treatment for wrinkles on face The best treatment for wrinkles on your face is getting enough sleep each night and getting this sleep at the right time for your body clock. This keeps your collagen production high, your skin is able to repair and renew itself effectively, and there are a whole host of other mental and physical health benefits. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Recover From Burnout (Hint: Low Sleep Debt Is Key!) published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-recover-from-burnout domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Recover From Burnout (Hint: Low Sleep Debt Is Key!) Published 2023-01-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man sitting on couch relaxing with his cat while he recovers from burnout](/assets/63cc3a7a84e7a26a2a729f37_how-to-recover-from-burnout-n.avif) If you’re experiencing burnout, you’re certainly not alone. As the pandemic drags on, more and more of us are dealing with compounding stressors, both at work and on the home front — adapting to pandemic-induced career changes or new hybrid remote/in-office schedules, picking up extra hours or duties at work due to short-staffing issues, working from home while caring for kids who keep getting sick, or trying to keep our productivity up while we’re sick ourselves, etc. — all of which can build over time into a state of burnout. But just because burnout is more common than ever doesn’t mean we need to resign ourselves to living with it long-term. So, what can you do to fight back against burnout? It may seem counterintuitive when life feels like one long never-ending to-do list, but the first step in burnout recovery is to work on prioritizing your daily downtime. In particular, making sure you're getting enough sleep is key. Below we’ll cover the symptoms and causes of burnout, the science behind the sleep/burnout connection, what you can do to improve your sleep and say goodbye to burnout for good, and how the [RISE app](https://www.risescience.com/app-store-download.md) can help increase your chances of success every step of the way. ‍ [What is burnout?](#burnout) [What causes burnout?](#causes) [How do I recover from burnout?](#recover) [How to get energy back after burnout?](#energy) [When should I see a doctor about burnout?](#doctor) [How can I prevent burnout in the future?](#prevent) ‍ ## What Is Burnout? When we feel completely overwhelmed by our responsibilities and obligations, day after day, week after week, this prolonged state of stress and exhaustion can eventually lead to a depletion of our mental, emotional, and physical capacities that commonly results in poor self-esteem, depression, lack of motivation, and disengagement both at work and at home. Unfortunately, this further compounds the problem by making us less capable of staying on top of the demands of our jobs and personal lives, all while the pressures that put us there in the first place continue to build up. To distinguish burnout from ordinary stress, psychologist and burnout researcher [Christina Maslach, Ph.D.](https://psychology.berkeley.edu/people/christina-maslach) specifies that those undergoing burnout will experience all of the following [three burnout hallmarks](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911781/): * Physical and emotional exhaustion * Feelings of cynicism or hopelessness related to work * Guilt or self-blame (i.e. we worry it’s “all in our head” and feel ashamed or angry with ourselves for being mentally checked-out during family dinners or mindlessly scrolling while procrastinating a tight deadline) But despite the nagging self-doubt, burnout is very much not “all in our head.” According to [other research](https://www.tandfonline.com/doi/full/10.1080/1359432X.2021.1979962#), burnout has also been linked to: * Mental health issues like anxiety, depression, and even [suicidal ideation](https://pubmed.ncbi.nlm.nih.gov/18828037/) * Measurable cognitive declines, including reduced mental agility and difficulty making decisions * [Negative implications for our physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627926/), including headaches, gastrointestinal problems, chronic pain, and cardiovascular events requiring hospitalization * Sleep loss, which not only exacerbates all of the above, but also comes with its own troubling implications like [decreased motivation](https://www.dovepress.com/sleep-restriction-reduces-cognitive-but-not-physical-motivation-peer-reviewed-fulltext-article-NSS), heightened emotional reactivity and less empathy, [impaired immune function](https://www.risescience.com/blog/sleep-immunity-sales-productivity.md), and [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md), among others (as you’ll see shortly) ‍ ## What Causes Burnout? Historically, burnout has been attributed to [chronic stress](https://www.nytimes.com/2022/02/15/well/live/burnout-work-stress.html), usually as a result of daily demands (either at work, at home, or elsewhere) outpacing our ability to keep up with them. Often this is combined with other factors, such as: * Lack of support at work and/or at home * Lack of security in our job, finances, or family/home environment * Feeling like our hard work is going unrecognized by our bosses, spouse, etc. * Feeling like we’re not in control of our schedule, or what projects or additional responsibilities we’re required to take on * Being required to perform tasks that conflict with our values All this, in turn, leads to increasingly poor work-life balance, diminished downtime and self-care efforts, and negative feelings towards our jobs, coworkers, loved ones, and ourselves. But while high stress is certainly relevant, recent research points to *sleep loss* as a potentially even more meaningful driver of burnout. For example, according to [one study](https://pubmed.ncbi.nlm.nih.gov/22449013/) that observed 15 burned-out individuals over a 2-year period—during which time their sleep habits, stress levels, and burnout symptoms were routinely assessed—“too little sleep” (defined by researchers as less than 6 hours each night) was the most significant predictor of burnout. Though struggles with “work demands” and “thoughts of work during leisure time” were also reported by the study participants, it was sleep that had the biggest impact. ### What’s the Connection Between Sleep and Burnout? The relationship between sleep loss and burnout is bi-directional, meaning each perpetuates the other. Chronic stress interferes with the [biological processes that dictate our sleep-wake cycle](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/), which, simply put, means that stress can easily throw our sleep health out of whack. What’s more, sleep deprivation also negatively affects these same biological processes, making matters worse the more sleep we miss out on. Added to this, when we’re carrying[sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (defined as the amount of sleep we owe our bodies, based on our individual [sleep need](https://www.risescience.com/blog/sleep-calculator.md)— at RISE, we calculate this using a 14- day window) [staying on top of our daily tasks and obligations becomes more difficult](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056069/). This is because sleep debt: * Impairs our cognitive functioning, making us less productive, efficient, and more prone to costly mistakes and oversights * Negatively impacts our mental and emotional well-being, making us more negative and reactive, and less emotionally resilient Sending a catty email to the entire office because you accidentally hit “reply all,” or having a meltdown because you spaced that it’s your turn to pick up the kids from soccer practice? Yep, your lack of sleep may very well be to blame! And, of course, the less capable we are of knocking things off our to-do lists during the day, the more overwhelming our to-do lists become, and the more stressed we feel come nighttime. From here we can quickly find ourselves in a rut where we intentionally skimp on sleep to try to make up for what we didn’t get accomplished during the day, which only digs the hole deeper…leading to more “off” days, continually higher stress levels, more sleepless nights, and, you guessed it: burnout. ### Is Burnout Reversible? Yes! And, thankfully, because the sleep/burnout connection is so strong, one of the most impactful actions we can take toward kicking a bout of burnout is to focus on[improving our sleep](https://www.sciencedirect.com/science/article/pii/S030105110900163X). Research indicates paying down our sleep debt is a successful strategy for reversing signs of burnout — in[one study](https://pubmed.ncbi.nlm.nih.gov/18427695/) of 59 burnt-out employees on extended sick leave, improved sleep was “the best predictor of return to work” after six months. This applies to all domains of burnout, too — whether we’re experiencing job burnout, academic burnout, [parental burnout](https://link.springer.com/article/10.1007/s42761-020-00028-4), and/or burnout related to another aspect of our life (i.e. we could also be caring for a sick parent, in the process of selling our house, trying to finish a novel in our spare time, or have a long daily commute that’s started to take a toll), sleep appears to be a universal salve. It’s also something we can work on *without* quitting our job, reducing our full-time hours, or mentally and emotionally isolating ourselves from our friends and family members. ‍ ## How Do I Recover from Burnout? Since the burnout recovery process hinges on sleep, the steps we need to take to beat burnout are also the steps we need to take to get better sleep. Here are 5 strategies for banishing burnout by way of improving sleep: ### 1\. Keep Sleep Debt in Check Low sleep debt is not only a powerful antidote to burnout but is generally the best predictor for how we feel and function during the day—in other words, it helps us optimize the baseline aspects of our daily life when we’re otherwise feeling at the end of our rope. Here are some things to keep in mind when addressing sleep debt: * **In order to determine sleep debt, you first need to check in with your sleep need**: Despite the cultural emphasis on [8 hours of shut eye each night](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md), it’s simply not true that everyone needs the same amount of sleep. In fact, one study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but[13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. (If this sounds confusing, don’t fret — the [RISE app](https://www.risescience.com/.md) can calculate your sleep need for you, down to the minute.) * **Humans aren’t good at assessing how sleep-deprived we are**: Not only do we tend to overestimate the amount of time we spend asleep, but we’re also biologically hardwired to acclimate to high sleep debt, meaning subjective measures like how tired we feel are far from accurate. This is why keeping track of sleep debt via the [RISE app](https://www.risescience.com/.md) is a game-changer — your [sleep debt number](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is an *objective* measure of how much sleep your body’s missed out on over the last 14 days, and you can use this to gauge your progress and plan ahead. * **Remember that the goal is improvement, not perfection:** Ultimately, you want to keep your sleep debt below 5 hours over the span of each 14 day period in order to feel and perform your best and nip symptoms of burnout in the bud. (This 14-day window is also helpful, as it allows us to engage with the bigger picture, and takes the pressure off any one night of sleep.) * **Low sleep debt won’t eliminate stressors, but will make them easier to deal with:** Getting enough sleep won’t stop your boss from micromanaging your workflow or resolve your teething toddler’s tantrums, for instance, but it’ll make you more equipped to face these stressors head-on by helping with mood, problem-solving, and the ability to bounce back after a stressor has subsided, making burnout a less likely outcome. ![RISE app screenshot showing how much sleep debt you have](/assets/6386957907c3ba1360bf96f8_r5U1Kz0OC-j1Jmf3VTEth3XeyWTZTtaBYPe2cngZjiXHhKVI04ZPxN6mU1-RpzBBtqZ11929gttRZn4Xyah3tGq1k8FnhC93Bcw8RPhcmh4TwrRV6uRzSbM2ocZSdWjkbh7C5NxQKYh1DqS194ABG69.png) The [RISE app](https://www.risescience.com/.md) keeps track of your sleep debt for you. Keep this number under five hours to help prevent and recover from burnout. ### 2\. Prioritize a Nightly Wind-Down While blocking out time pre-bed for relaxation and “me-time” is something *everyone* can benefit from, maintaining a consistent [nightly wind-down routine](https://www.risescience.com/blog/wind-down-time.md) is non-negotiable for those who are in the process of recovering from burnout. Maintaining a purposeful boundary between the hecticness of the day and our sleep not only helps us sleep better (which helps alleviate burnout symptoms), but also helps with burnout on its own. Research shows that when we take time to psychologically detach from work (or other sources of stress) it [reduces mental strain](https://journals.sagepub.com/doi/full/10.1177/0963721411434979), boosts our mood, and even can [make us more engaged at our jobs](https://pubmed.ncbi.nlm.nih.gov/20718528/). Your wind-down should focus on *calming* activities (so likely you’ll want to avoid social media and work-related emails or text messages) and ideally begin one to two hours before bedtime *every night*. Here are some pointers for building out your burnout-busting pre-bed routine: * **Banish bright light:** Indoor light that’s too bright at night (think: overhead lights, televisions, and [computer or phone screens](https://www.risescience.com/blog/screens-before-bed.md)) tricks our brains into thinking it’s daytime, which inhibits production of the sleepiness hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) and makes us less likely to feel sleepy come bedtime. Keep lights dimmed (candlelight is a great option!) and avoid screens if possible during your wind-down (or, alternatively, consider these [blue light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) from Amazon to lessen the effect). * **Avoid caffeine, alcohol, and heavy meals**: Consuming [caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md), [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) or [eating a heavy meal](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) too late in the day can disrupt our sleep, as well. The [RISE app](https://www.risescience.com/.md) can help you schedule personal cut-off times for each, according to your individual schedule and biology. * **Opt for yoga or stretching over high-intensity exercise**: An [intense workout](https://pubmed.ncbi.nlm.nih.gov/30374942/) can make us feel alert and energized, which, while great for a daytime energy boost, isn’t ideal near bedtime. So though you’ll want to pass on late-night CrossFit, yoga and/or stretching are great sleep-supportive options if you’re craving movement before bed. * **Brain-dump any residual anxieties:** Purge your worries or get tomorrow’s to-dos off your chest by journaling or performing a “brain dump” during your wind-down. Writing down future to-dos can help us avoid the sleepless pitfalls of [bedtime rumination](https://www.sciencedirect.com/science/article/abs/pii/S0191886906003813), and the [RISE app](https://www.risescience.com/.md) helps it become a nightly habit by sending you daily evening reminders—simply add “Brain Dump” to your Habits in the app! * **Use science-backed relaxation techniques:** [Guided relaxation exercises](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) are a pre-bed go-to for many who struggle with falling and/or staying asleep. You can access the four more common science-supported ones (autogenic training, diaphragmatic breathing, progressive muscle relaxation, and soothing sounds) in the [RISE app](https://www.risescience.com/.md). ![RISE app screenshot showing how to personalize your energy wind down activities](/assets/63869579e4f0e34d02631a4c_m2aINDDD7Mo_0RHF73_Yro2ou4mpkCXNccWPLH5CSsXI-ZWYK3ZtoUyMvIMBv6ywCceo_9d_GeAmmjzIFpwp48zSLu1XB_-EMzLaEIe8fyLBLfkai02AHrW4d39YRLwQVqU3Iex1QuLCiK2exRKAFGY.png) The [RISE app](https://www.risescience.com/.md) can help you design a sleep-inducing evening routine, and send you reminders to keep your wind-down on track. ### 3\. Keep Your Sleep Schedule Consistent The [right sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) for you is one that sets you up to feel and function your best each day. This means it must support your sleep need, [your chronotype](https://www.risescience.com/blog/chronotype.md) (are you an early riser by nature, or more likely to be found burning the midnight oil?), and your social clock (do you need to be awake at a certain time for work or to drive the kids to school?). It should also be a schedule that you can stick to consistently. While we understand it’s not possible for everyone (healthcare workers, shift workers, or new parents, we see you!), keeping sleep and wake times consistent from day to day—even on the weekends—supports our internal biological clock (aka our [circadian rhythm](https://www.risescience.com/blog/biological-clock.md)), making it easier to fall asleep and wake up at our scheduled times. The [RISE app](https://www.risescience.com/.md) can help you figure out the best sleep-wake schedule for you, and can even guide you through [shifting your sleep schedule](https://www.risescience.com/blog/how-to-sleep-early.md) in service of getting more sleep—after using the app to work out your sleep need and sleep debt, RISE can determine your ideal bedtime for your each night. ### 4\. Incorporate Daytime Tweaks that Support Your Sleep While the wind-down routine is certainly important, we shouldn’t wait until night time to think about sleep. Sleep hygiene is the collection of behaviors and habits that we can perform during the day, starting as soon as we wake up, that support our nightly sleep. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits to help you sleep better and avoid burnout. Sleep hygiene is a big topic (see our comprehensive [sleep hygiene guide](https://www.risescience.com/improve-sleep-hygiene.md) here), but here are the most impactful behaviors to implement if you’re trying to beat burnout by way of improving your sleep: * **Sunlight in the morning makes us sleepier at bedtime**: Bright light (preferably sunlight) first thing in the morning makes us feel more awake because it triggers increased production of the alertness-promoting hormone cortisol, and signals to our circadian clock that the day has started. This begins a biological countdown which, in turn, makes us naturally begin to feel tired just as we should be winding down for bed. If you can’t get 10 minutes of bright natural light first thing in the morning, consider a 10,000 lux light therapy lamp (here the rec is 30 minutes). * **Daytime exercise helps with sleep and stress management**: Exercise that gets our blood pumping isn’t a good idea late at night (especially since it often comes with a side of bright light), but this doesn’t mean we should avoid it altogether. When done earlier in the day, regular exercise has many health benefits, including stress relief and improved sleep. Head here to read more about these benefits and figure out the best time to work out for you. * **Napping too late can hijack our nightly sleep**: [Napping can help you pay back sleep debt](https://www.risescience.com/blog/are-naps-good-for-you.md), but can lead to a bad cycle of late nights and *climbing* sleep debt if we let ourselves indulge in naps too close to bedtime. A good rule of thumb is to avoid napping past the afternoon, but RISE can tell you your perfect nap window. ### 5\. Harness Your Natural Energy Peaks and Dips Our circadian rhythm isn’t just about our sleep-wake schedule. It also dictates our [natural energy fluctuations](https://www.risescience.com/blog/sleep-wake-cycle.md) during the day. The exact timing and duration of these energy peaks and dips changes from person to person from day to day based on factors like when we wake up and our light exposure, but the larger pattern remains the same: * We wake up and feel [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or a period of grogginess * We get our first peak in energy in the morning * We go into our afternoon slump, where our energy dips * We get a second-wind energy peak in the late afternoon or early evening * Our energy dips again as we wind down to bedtime Knowing about these natural peaks and dips is key because it means we can schedule our days in accordance with them. You can make the most of your two daily energy peaks by tackling tasks that require more brain power or emotional courage, like writing pitches, giving presentations, or having a difficult conversation with a coworker or spouse. And you can make your [afternoon dip](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) easier on yourself by saving simpler to-dos like emails, errands, data-entry, or cleaning for that period of time. By aligning your activities with your energy, you’re going to better set yourself up to accomplish what you set out to do, which ultimately helps with time management and allows space for a stress-free wind-down at the end of the day. ![RISE app screenshot showing your energy peak and dip times](/assets/63cc309cd43f9138a29ec136_9WjBS37x_J8SxWC4s955_zc1DTNteurSZui0pYoK-3Y_uN3twSmZDz-4JwWzcCqrJYn3fQCMbkWmsI-uOnGv1SfgWb524b42bxsL5Q9l1TcuYtvQKb5MDV6axzDejV3eEfDV_kn7BGiEsyI7DrN7r9V.png) The [RISE app](https://www.risescience.com/.md) predicts the precise timing of your energy peaks and dips each day, so you can match your activities to your energy to get more done. ## How to Get Energy Back After Burnout? Recovering your energy after recovering from burnout is a matter of staying the course. Continue focusing on keeping your sleep debt low, maintaining a consistent sleep-wake schedule to support your circadian rhythm, and leaning into your natural energy peaks and dips to get the most out of your days. Even after you’ve gotten a handle on your sleep debt, it may take some time for your energy levels to get back to where they were pre-burnout. While it may be frustrating to not immediately bounce back, remember that when you experience burnout your body and brain go through a lot. Try to be patient with yourself, and have self-compassion. Don’t push yourself to do too much all at once to avoid a relapse. ‍ ## When Should I See a Doctor About Burnout? In most cases burnout can be treated without medical intervention, but if your symptoms are hanging on no matter what you do, seek a professional opinion. It’s also a good idea to consult with your doctor if you’re experiencing any of the following: * Physical symptoms such as headaches, GI issues, or if you find you’re getting sick more often than usual * Insomnia that persists despite establishing a nightly wind-down routine and addressing other sleep hygiene factors * A worsening of mental health symptoms like anxiety and depression * Resorting to substances such as drugs or alcohol or abusing prescription medications to get through the day * Fears that you may do something drastic to escape your current situation such as quit your job, leave your family, or even harm yourself Your doctor may refer you to a therapist or other mental health professional, who can work with you to develop coping strategies and stress management techniques to help treat existing burnout and prevent it from recurring. ‍ ## How Can I Prevent Burnout In the Future? Burnout prevention looks almost identical to burnout recovery, and revolves around prioritizing sleep and downtime. Remember that sleep and downtime in the form of a nightly wind-down not only protect against burnout, but also help us to feel and function our best each day. To prevent future bouts of burnout, make sure you’re: * Keeping your sleep debt low * Maintaining a wind-down buffer to destress before sleep * Organizing your days in alignment with your energy peaks and dips ## Say Goodbye to Burnout for Good with RISE Though it may require something of a mindset shift in our 24/7 always-on society, productivity and sufficient sleep aren’t mutually exclusive. In fact, sleep is one of the most potent levers we have for optimizing our daily performance, productivity, and maintaining our important interpersonal relationships. Even if sleeping enough means we have fewer hours in the day, it makes those hours we do have truly count, and helps us show up as the best version of ourselves for the moments that matter. By using the [RISE app](https://www.risescience.com/.md) as part of your burnout recovery journey, you can rest easy knowing that RISE has got your back. Make sure you’re taking advantage of all the burnout-busting tools available on the [RISE app](https://www.risescience.com/.md). When there’s already so much on your plate, our algorithms take the stress and guesswork out of how to embark on improving sleep and beating burnout for good. ## FAQs ### Can you recover from burnout? Recovery from burnout is possible. Because the link between sleep loss and burnout is so strong, one of the most impactful actions we can take toward recovering from burnout is to focus on getting enough sleep. ### How long does it take to recover from burnout? How long it takes to recover from burnout varies. The most important factor in burnout recovery is paying down our sleep debt by getting more sleep. For some, this may take only a week or two. But when we’re very sleep deprived recovery may take longer. ### What is the fastest way to cure burnout? The fastest way to recover from burnout is to pay back sleep debt. Keep in mind that when we’re sleep deprived, the amount of sleep our bodies require temporarily increases, so you may need even more sleep than usual while you’re recovering. ### How to recover from burnout while still working Luckily, you don’t need to quit your job to recover from burnout. The first step in burnout recovery while still working is to begin prioritizing your daily downtime. In particular, making sure you're getting enough sleep is key, but you’ll also want to establish a nightly stress-free wind-down routine as a buffer between work and sleep. ### How to recover from burnout in life Since burnout recovery hinges on sleep, the steps we need to take to beat burnout are also the steps we need to take to get better sleep. Make sure you’re keeping your sleep debt in check, prioritizing a stress-free nightly wind-down, maintaining a consistent sleep-wake schedule, focusing on daily sleep hygiene, and harnessing your natural energy peaks and dips as part of your burnout recovery. ### How do I regain energy after burnout? Continue focusing on keeping your sleep debt low, maintaining a consistent sleep-wake schedule to support your circadian rhythm, and aligning your daily commitments with your natural energy peaks and dips to get the most out of your days post-burnout. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Fix Your Sleep Schedule: 18 Expert-Approved Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-reset-sleep-schedule domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Fix Your Sleep Schedule: 18 Expert-Approved Tips Updated 2023-12-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * Fix your sleep schedule by gradually shifting your sleep-wake times by 15 to 30 minutes every few days, getting bright light in the mornings and daytime, and avoiding light in the evenings. * Earlier exercise, avoiding daytime naps, and caffeine, large meals, and alcohol before bed, having a relaxing bedtime routine, and a morning routine you look forward to can all help, too. * Use the [RISE app](https://app.adjust.com/oha9msp) to get personalized recommendations for the ideal sleep schedule for you, and behaviors that can help you get there. Whether your sleep schedule has drifted late into the night and morning, or you don’t have a consistent sleep pattern at all, the good news is: you can fix it. With a few simple yet science-backed behaviors, you can work to gradually move your sleep schedule earlier or later — and then keep it there. All this will help you fall asleep easier each night and enjoy more energy, health, and mental focus each day. Below, we’ll dive into how to fix your sleep schedule and share how the [RISE app](https://app.adjust.com/oha9msp) can make it happen. ‍ [How to reset your sleep schedule](#reset) [How long does it take to adjust to a new sleep schedule?](#sleep) [Why do our sleep schedules get off track?](#schedules) [Is pulling an all-nighter going to fix your sleep schedule?](#fix) [Why is a sleep schedule important?](#important) ‍ ## Advice From a Sleep Doctor “Fixing your sleep schedule isn’t easy, but it is doable," says Dr. Chester Wu. "The most important thing to focus on is light exposure. Get out in sunlight as soon as you wake up, spend more time in daylight during the day, and make your evenings and nights as dark as you can. This will keep your body clock, and therefore sleep cycle, running smoothly.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Fix Your Sleep Schedule Before we dive right into the tips, you need to know about one factor controlling your sleep schedule: your circadian rhythm. Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s internal clock. It runs on a roughly 24-hour cycle and dictates when your body wants to wake up and go to sleep. When you’re resetting your sleep schedule, you’re really shifting the timing of your circadian clock forward or backward, which shifts the times you’ll feel sleepy and alert. Let’s dive into how to reset your sleep schedule: ### 1\. Find Out Your Ideal Sleep-Wake Times Before you start the work of fixing your sleep schedule, you’ve got to know what you’re aiming for. To find the best sleep times for you, consider: * **Your sleep need:** The genetically determined [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). RISE can work this out for you based on proprietary sleep-science-based models and a year’s worth of your phone use behavior. * **Your chronotype:** Whether you’re an early bird, night owl, or somewhere in between. * **Your lifestyle**: Think about your work schedule or personal commitments that mean you have to be awake at a certain time. It’s worthfinding outyour sleep need as it may be longer than you think. When we looked at the sleep needs of 1.95 million RISE users, we found the median sleep need was eight hours, but 48% of users needed eight hours or more sleep a night. Some even needed 11 hours and 30 minutes of shut-eye. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. Ideally, you’d aim for sleep-wake times that fit with your natural preferences, biology, and morning commitments, as well as times that give you enough hours in bed to meet your sleep need each night. **Pro tip:** Your sleep-wake times should take into account [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), the measure of how much time you spend sleeping in bed. Because of the time it takes to fall asleep and the time you spend awake during the night, the amount of time you’re in bed isn’t the same as the amount of time you spend asleep. Set your wake time and count back with your sleep need. Add on an extra 30 minutes to an hour to give yourself enough time to fall asleep and still meet your sleep need before your wake-up time. We’ve covered more ways to find the best time to go to sleep and wake up for you here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Shift Your Sleep Times by 15 to 30 Minutes Once you’ve got a sleep schedule to aim for, you can start moving toward it. But don’t make the jump all at once. Not only is this unlikely to be successful — you can’t command your body to [sleep at an earlier time](https://www.risescience.com/blog/how-to-sleep-early.md) if it’s not ready — it may also lead to sleep loss, making resetting your sleep schedule much harder. Instead, gradually shift your sleep-wake times by 15 to 30 minutes every few days. **Expert tip:** As well as gradually moving your sleep time, move your meal and exercise times by the same amount and in the same direction. This will help your body adjust faster. ### 3\. Use RISE’s Smart Schedule Feature ![RISE app screenshot showing your ideal bedtime](/assets/6711b30b16399f1b1d5c6c70_648644f42b03814fb6829d79_CnqpndYnKazF4Eufju96Z7a1iofmtaFmqoEig3z4I5siRnR-4WJqK2ptVuDlBMVeoPuQTQ-vT9AuU1dPlro9u7fQN_jLFbZRhzVaZL0zhfxZJ3hDsO2bpS0Q5exgA5.png) The [RISE app](https://app.adjust.com/oha9msp) can tell your ideal bedtime each night. Take the guesswork out of finding the ideal bedtime. Tell the RISE app your goal wake-up time and it can suggest a target bedtime based on your sleep need and how much [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) you have (this is the amount of sleep you owe your body). This bedtime will gently shift to train your body to get enough sleep and move your sleep schedule closer to your desired times. ### 4\. Get Light Exposure in the Morning Light is the most powerful signal to your circadian rhythm. Early light exposure can bring it forward, whereas late-night light exposure can push it back. Our top tip? Get out in sunlight as soon as possible after waking up. This will [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) for the day, helping you feel awake that morning and sleepy that evening. Spend 10 minutes out in natural light, or 15 to 20 minutes if it’s overcast or you’re getting light through a window. If it’s dark out when you wake up, a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) is the next best thing. Sit about 16 to 24 inches from a lamp for 30 minutes in the morning. **Expert tip:** Want to go to sleep and wake up earlier? Slowly shift the time you get morning light earlier as you shift your wake times earlier. ### 5\. Get Light Exposure During the Day Light is powerful during the day, too. The more light you get during the day (especially sunlight), the less sensitive you’ll be to light in the evenings. So the less it can disrupt your circadian rhythm and push back your sleep schedule. Try working by a window, spending your lunch break outside, and going for a walk after work. ### 6\. Avoid Light Exposure in the Evenings ![RISE app screenshot showing when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to get and avoid light each day. Evening light pushes back your sleep cycle and suppresses [melatonin production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/), meaning you’ll have a harder time falling asleep. One[study](https://pubmed.ncbi.nlm.nih.gov/2267478/) looked at participants with delayed sleep phase syndrome, when your sleep cycle is abnormally delayed compared to the light-dark cycle of the outside world. Two hours of bright light exposure in the morning and light restriction in the evening helped advance their circadian rhythms, so they could fall asleep and wake up earlier. About 90 minutes before bedtime, dim the lights and wear [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90?th=1). Be careful of late-night [screen time](https://www.risescience.com/blog/screens-before-bed.md) cutting into your sleep time and pushing back bedtime. And don’t forget about light when you fall asleep. Wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) and use blackout blinds to make your bedroom as dark as possible. If you wake up in the night to use the bathroom, keep the lights off or as low as possible. A red light night light can be useful if you need light at night, as red light is less disruptive to your melatonin production. To nail the timings, RISE can tell you when exactly to get and avoid light each day. ### 7\. Avoid Caffeine About 12 Hours Before Bed A cup of coffee is a great way to [wake up in the morning](https://www.risescience.com/blog/how-to-wake-up.md). But it’s all too easy for caffeine to keep you up at night, making it hard to fall asleep at your new bedtime. Aim to be done with coffee — and anything else with caffeine in it — 12 hours before bed. Make this time earlier and earlier if you’re shifting your bedtime earlier. We’ve covered [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. And RISE can remind you when to have your final coffee each day, so you don’t accidentally sip coffee too late in the afternoon. ### 8\. Exercise in the Morning or Daytime, But Not Before Bed We all know regular exercise is good for our waistlines, but it can help us get better sleep, too. Working out can help us fall asleep faster, wake up less often in the night, and even improve insomnia. Plus, [research](https://www.sciencedirect.com/science/article/abs/pii/S0306452207012407) suggests high-intensity exercise during the day can increase sleepiness at night. And *when* you work out can make a difference to your sleep schedule. A [2019 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943) asked participants to do one hour of moderate exercise at one of eight different times throughout the day and night. Those who worked out at 7 a.m. and between 1 p.m. and 4 p.m. had the biggest shift in their circadian rhythms moving earlier. [Intense exercise](https://pubmed.ncbi.nlm.nih.gov/30374942/) within an hour of bedtime may have the opposite effect, however, pushing your sleep schedule back and keeping you awake. RISE can tell you when exactly to avoid late workouts if you’re shooting for an earlier bedtime. ### 9\. Avoid Large Meals Two to Three Hours Before Bed ![RISE app screenshot reminding you when to have your last large meal](/assets/6719816a539844dade36e931_625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to avoid large meals. When you eat also has an impact on your circadian rhythm. Late meals can push back your circadian rhythm, and eating too close to bedtime can cause [digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) that make it harder to fall asleep. And if you don’t get enough sleep, it’ll be harder to stick to your new wake-up time. To stop this from happening, aim to [be done with dinner two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). Shift your meal times with your sleep times. And consistent meal times can keep your sleep schedule on track once you’ve reset it. RISE can tell you when to avoid large meals each day. ### 10\. Avoid Alcohol Three to Four Hours Before Bed Alcohol may make you feel drowsy at first, but it can seriously mess with your sleep. It can fragment your shut-eye, meaning you [wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and it suppresses rapid-eye-movement sleep (or [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md)), which is needed for emotional processing and creativity. To get a good night’s sleep and keep your sleep schedule on track, [stop drinking alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). ### 11\. Have a Morning Routine You Look Forward to Getting out of bed isn’t always easy, especially if you’re trying to shift your usual wake-up time. To help, create a [morning routine](https://www.risescience.com/blog/morning-routine-app.md) you want to get out of bed for. Try: * Enjoying a cup of coffee in the garden * Going for a walk with a favorite playlist or podcast * Having breakfast with a family member * Going to your favorite gym class or running route ### 12\. Do Challenging Tasks Earlier in the Day ![RISE app screenshot showing energy peak and dips](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when your peaks and dips in energy will be. If you’re trying to move your sleep schedule earlier — perhaps you’ve flown west or you’re a [night owl trying to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) — the timing of when you do certain tasks can help you make the shift. Schedule more demanding tasks — including anything where you have to concentrate, be empathetic, or be at your best — for earlier in the day. Save less demanding tasks — think admin, emails, or household chores — for your natural dip in energy in the early afternoon. RISE can predict when your natural peaks and dips in energy will be, making it easier to schedule your day. In fact, this is the most popular feature on the RISE app. ### 13\. Do a Relaxing Bedtime Routine Doing a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) is useful for everyone, but especially for those who are trying to go to sleep earlier than usual. Take an hour or so before bed to wind down and set yourself for sleepiness. Try reading, listening to music, or doing yoga. Having a go-to pre-sleep routine can also help if you’re prone to watching just one more Netflix episode and blowing past bedtime. ### 14\. Avoid Naps, Or Keep Them Early and Short Naps are usually a great idea. As long as you take them at the right time, and you don’t snooze for too long, [naps](https://www.risescience.com/blog/are-naps-good-for-you.md) can help you pay down sleep debt and perk you up during the day, without affecting your ability to fall asleep at night. But when you’re trying to reset your sleep schedule, they can be your downfall. Napping during the day can make it harder to fall asleep come bedtime if you’re trying to bring your sleep schedule forward. So, we’d advise avoiding naps while you’re resetting your sleep schedule, and then keeping naps to your afternoon dip in energy (RISE can tell you when this is each day) once you’re sleeping at your desired time. ### 15\. Make Sure Your Bedroom is Cool, Dark, and Quiet Whether you’re trying to fall asleep earlier or sleep in later, you don’t want anything in your sleep environment getting in the way. Use this checklist to make the necessary adjustments to your bedroom to minimize disruptions to your sleep: * **Keep it cool:** Your[core body temperature naturally drops](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/) before and during sleep. So a cool bedroom can help simulate this biological change to help you fall asleep. Adjust the thermostat to 65 to 68 degrees Fahrenheit or keep your room cool by using lightweight bedding and opening a window if it’s not too noisy outside. We’ve covered more ways to [keep cool while you sleep](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) here. * **Keep it dark:** Relating back to our earlier point on light exposure, you want to keep your bedroom dark — [pitch-black is best](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md). Turn off all light sources and invest in blackout curtains (or blinds) and an[eye mask.](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) * **Keep it quiet:** You can’t fall asleep if your surroundings are too noisy. [Complete silence is golden](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md), and you can achieve this with soundproof windows, curtains, and carpets at home. Block out extra sounds with[earplugs](https://www.amazon.com/dp/B005YUW7A2/). RISE’s in-app relaxing sounds can also double as [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) to help you drift off more easily. RISE can remind you to check your bedroom each night before you crawl into bed. ### 16\. Use Melatonin Supplements (if Necessary) [Melatonin supplements](https://pubmed.ncbi.nlm.nih.gov/21914478/) can help you feel sleepy when you usually wouldn’t and shift the timing of your sleep cycle. We don’t recommend [taking melatonin every night](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md), but they can be useful when: * Shifting your sleep schedule * Treating jet lag * Adjusting to shift work [Research](https://pubmed.ncbi.nlm.nih.gov/9682186/) shows 5 milligrams of melatonin taken five hours before when your body would usually start producing melatonin can shift your natural evening production of melatonin about 1.5 hours earlier. This helped participants fall asleep earlier, fall asleep faster, and feel more refreshed in the morning. On the flip side, taking melatonin in the morning [delays your sleep patterns](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3523094/). This is useful for those who have to go to bed later than their biological sleep-wake cycle — think night-shift workers or when you’re catching a red-eye flight. We’ve covered [how much melatonin you should take](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. And if you do decide to use melatonin to make the shift easier, RISE can tell you the best time to do so to feel sleepy at bedtime. **Pro tip:** Avoid traditional [sleep aids](https://www.risescience.com/blog/sleep-aids.md). They may help you fall asleep when you want to, but they come with side effects, next-day sleepiness, and cause sleep problems when you stop taking them. ### 17\. Keep a Consistent Sleep Schedule ![RISE app screenshot showing smart alarm](/assets/6719816a539844dade36e92d_648644f441d87c6048b32ade_JJrhlqcIjd19sXVrQNsurXX42Yb-5UMldh72Wf3xUjVn2T88gWtWXBHlGFnhdWoHt-uP_D2yJ9FI48rVLkp4634eVwKGWi4tqX2lw8bTfQ9RLD6j2sU98OLpS_w_83.png) The [RISE app](https://app.adjust.com/oha9msp) can wake you up earlier with a gentle alarm. Once you’ve reached your new sleep schedule, it’s time to be consistent. Aim to wake up and go to sleep at the same times each day. Even hitting the snooze button and sleeping in one or two hours on the weekend can disrupt your circadian rhythm and sleep times the next night, starting the cycle of messing up your sleep schedule all over again. Need more motivation to get up when your alarm clock first rings? A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting snooze prolongs [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (or morning grogginess) compared to using a single alarm. What’s more, our RISE app data shows that those who have low sleep debt (five hours or less) have more consistent sleep-wake times than those who do not have low sleep debt. To resist the lure of the snooze button, try RISE’s alarm feature. It wakes you up with melodic sounds or your choice of music, and gentle Apple watch or phone vibrations. When you turn it off, RISE kicks you straight to your favorite app for 15 minutes of guilt-free phone time. This way, you can wake up slowly and don’t drift back off to sleep. ### 18\. Bonus Tips for Shift Workers If you work night shifts or your work hours change regularly, getting your sleep on track is tricky — but not impossible. Here’s what to consider: * **Be vigilant about light matching your wake schedule:** One [study](https://pubmed.ncbi.nlm.nih.gov/7809567/) discovered night shift workers who expose themselves to bright light during the night and wear dark goggles when traveling home during the day managed to sync their circadian rhythms with their work hours. A quick hack is to wear sunglasses when traveling home during the day after a night shift to not wake up your body too much before trying to sleep. * **Work shifts that move forward in time:** If you have control over your shifts, opt for ones that move forward in time, getting later and later. It’s easier to delay your sleep schedule than bring it forward. * **Gradually shift sleep-wake times to prepare for upcoming shift changes:** If you work rotating shifts, start going to sleep earlier or later as you get closer to the switch. * **Try light therapy:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671327/) suggests 30 minutes of light therapy may improve sleep in shift workers, and help improve [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and depression, too. **Heads-up:** Many of the tips in this article are part of something called [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). Sleep hygiene is the set of behaviors you can do to fall asleep faster, wake up less often in the night, and get natural, healthy sleep. All this will help you more easily get onto and stick to your ideal sleep schedule. RISE can tell you when to do 20+ sleep habits and the right time for you. ## How Long Does it Take to Adjust to a New Sleep Schedule? It can take some time to adjust to a new sleep schedule. It may take a few days or a few weeks. How long it takes you to adjust will all depend on: * **How much you’re trying to change your sleep schedule:** If you’re a night owl trying to move your schedule back by several hours, it will take longer than someone adjusting their sleep-wake times by just one hour. * **How quickly you move your sleep-wake times:** We advise moving your sleep-wake times in 15-to-30-minute increments every few days. If you make smaller shifts, it will take longer — but it will be easier to adjust and stick to your new schedule. * **Which direction you’re trying to move your sleep schedule:** Delaying your sleep schedule tends to be quicker than bringing it forward. This is because evening light is so powerful at pushing your circadian rhythm back. * **If you’re battling jet lag:** If[jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) is the reason your sleep schedule needs fixing, how far you traveled will impact how long it takes to adjust. It usually takes one day per time zone you crossed to adjust. ‍ ## Why Do Our Sleep Schedules Get Off Track? Many things in life that can throw off your sleep schedule. Here’s what could be to blame: * **Light exposure:** Light can bring forward or push back your circadian rhythm, depending on when you get it. If you stay up late with artificial light and electronic devices, this can throw off your sleep schedule and result in a later bedtime. * **Social jet lag:** [Social jet lag](https://www.risescience.com/blog/social-jetlag.md) is when your biological clock doesn’t match your social clock. You might get up and go to sleep at one time during the work week, and then hours later at the weekend (which [about 87%](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) of us do). * ‍**Travel jet lag:** Travel jet lag is similar to social jet lag. But the root cause is differing time zones throwing your biological clock off balance. You may find it challenging to fall asleep or stay awake as your body does its best to catch up to the new time zone. * ‍**Dietary stimulants:** Coffee or [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) can keep you up past bedtime, throwing your hard-won sleep pattern off. And beyond caffeine, alcohol and large meals can mess with your sleep, making it harder to stick to your sleep schedule. * ‍**Bedtime procrastination:** Many of us are guilty of putting off sleep, even when there’s nothing in particular keeping us up. This is known as [bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md). We watch Netflix or scroll on our phones late into the night, then struggle to sleep and wake up on schedule. * ‍**Stress and anxiety:** RISE users say stress and anxiety are the biggest factors getting in the way of a good night’s sleep. They can keep you up and wake you up in the night, leaving you with sleep debt or irregular sleep times. * ‍**Shift work:** If you work night shifts, you’ll be living completely out of sync with your body clock, and your sleep schedule will be regularly disrupted if you change shift times often. * ‍**Paying down sleep debt:** Sleep debt is the sleep you’ve missed out on recently. While [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) is a good thing, if you’re doing so by going to bed earlier or sleeping in later — especially more than one hour — you’ll be disrupting your circadian rhythm and may delay your sleep time the following evening. * ‍**Ignoring your chronotype:** Your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) is your natural preference to go to sleep and wake up earlier or later — you might have heard the terms early bird and night owl. If you’re going against your natural preference for sleep-wake times — maybe you’re a [night owl forcing yourself to be a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) — you may struggle to stick to this sleep schedule. * ‍**Daylight saving time:** The switch in and out of [daylight saving time](https://www.risescience.com/blog/spring-daylight-saving.md) may not feel like a lot — it’s only one hour after all — but it’s enough to throw off your entire schedule for days, or even weeks. If you regularly have sleep problems or struggle to stick to a sleep schedule, reach out to a healthcare professional or sleep specialist. They can test for underlying medical conditions or sleep disorders that could be to blame. ‍ ## Will Pulling an All-Nighter Fix My Sleep Schedule? Pulling an all-nighter will not fix your sleep schedule. In fact, it could make your sleep patterns even worse. If you stay up all night, you’ll build up some serious sleep deprivation and disrupt your circadian rhythm further. You might sleep for longer the next night or take an accidental daytime nap, and then struggle to fall asleep the following night. Either way, it’s better for your body if you reset your [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) slowly. Try making 15-to-30-minute adjustments to your sleep times to get your sleep back on track. We turned to our sleep advisor Dr. Chester Wu again for his expert take: > “Pulling an all-nighter isn’t a quick fix for resetting your sleep schedule. Make slow and gradual changes to your sleep-wake times to avoid more sleep loss and to have a better chance of sticking to your new schedule.” Dr. Chester Wu ‍ ## Why is a Sleep Schedule Important? Getting enough sleep overall is key for your health, focus, and energy. But getting this sleep on a regular schedule is also important. When you have a regular sleep schedule, you’ll most likely be in sync with your circadian rhythm. This will mean you’ll have an easier time falling asleep and waking up. It’s also good news for your energy levels. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows those with regular sleep patterns feel more alert than those with irregular patterns, even if both groups get enough sleep. And there are major health benefits. Being [out of sync with your circadian rhythm](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) can lead to poor physical and mental health as it ups your odds of conditions like cardiovascular disease, obesity, depression, and cancer. **Expert tip:** It’s not just a regular sleep schedule that protects your health. [Research from 2023](https://www.mdpi.com/1422-0067/24/4/3392) found a disrupted circadian rhythm from ill-timed light exposure and food consumption can mess up your hormones and metabolism. ## Fix Your Sleep Schedule to Get More Energy If you’ve found yourself sleeping and waking up at times that don’t work for you, it’s time to fix your sleep schedule. Shift your sleep-wake times by 15 to 30 minutes every few days until you reach your desired schedule. And focus on key habits like getting light in the mornings and daytime, and avoiding it in the evenings to make the shift. This is where the [RISE app](https://app.adjust.com/oha9msp) comes in handy. RISE can take the guesswork out of your new sleep schedule by suggesting a smart bedtime each night that gently trains your body to get the hours of sleep you need at the right times for you. Plus, RISE can tell you when to do 20+ sleep hygiene habits, including when to get and avoid bright light, to help make falling asleep and waking up on schedule easier. Shifting your sleep schedule takes time, but you don’t need to wait long to feel the benefits — 80% of RISE users have more energy within five days. ## FAQs ### How can I fix my sleep schedule? Fix your sleep schedule by gradually shifting your sleep-wake times by 15 to 30 minutes every few days, getting bright light in the mornings and daytime, and avoiding light in the evenings. ### How can I fix my sleep schedule in one day? Fixing your sleep schedule in one day is difficult, especially if you’re trying to move your sleep-wake times by a large amount. Focus on getting light in the morning and daytime and avoiding it in the evening. If you can take longer to adjust, move your sleep-wake times by 15 to 30 minutes every few days. ### Why can’t I fix my sleep schedule? If you can’t fix your sleep schedule, focus on making smaller changes. Try shifting your sleep-wake times by 15 to 30 minutes every few days. Light is also the most powerful tool when it comes to shifting your sleep schedule. Get light in the morning and during the daytime and avoid it in the evenings. ### How do I know if I have a bad sleeping schedule? If you’ve got a bad sleep schedule, you’ll have symptoms like daytime sleepiness, trouble falling asleep, waking up often in the middle of the night, and poor mood and focus. ### How long does it take to fix my sleep schedule? It can take a while to fix your sleep schedule. It may take days or weeks, depending on how much you’re trying to change your sleep-wake times and which direction you’re trying to shift them (delaying tends to be quicker than advancing). Shift your sleep-wake times by 15 to 30 minutes every few days to help your body adjust slowly and have a better chance of sticking to the new schedule. ### What is the ideal sleep schedule? The ideal sleep schedule is one that allows you to get enough sleep at the right times for your body clock, and one that you can stick to consistently. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Sleep 8 Hours in 4 Hours? You Can’t, Do This Instead published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-8-hours-in-4-hours domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep 8 Hours in 4 Hours? You Can’t, Do This Instead Published 2023-11-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * It’s not possible to sleep eight hours in four hours. * If you need more than four hours of sleep (as almost all of us do), you can’t hack your way into getting more sleep in less time. * You *can* make your sleep more efficient and more restorative, though. The RISE app walks you through 20+ sleep hygiene habits to help you fall asleep faster and wake up less often, so you don’t need to spend too much extra time in bed to get the sleep you need. We’d all like a few extra hours in our day, but we know getting a full night’s sleep is important. That’s where sleeping eight hours in four hours comes in. But, before you get your hopes up, it’s not possible to hack sleep like this. You can make your sleep more efficient, though. Below, we cover why you can’t sleep eight hours in four hours and how the RISE app can help you get enough sleep without too much extra time awake in bed. ## Advice From a Sleep Doctor “You can’t get eight hours of sleep in four hours, or any number of hours of sleep you yourself need in less time," says Dr. Chester Wu. "That’s because there’s an amount of sleep each of us need to feel and perform at our best, and unfortunately, there’s no shortcut for this. You can make your sleep more efficient with good sleep hygiene, though.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Sleep 8 Hours in 4 Hours? You can’t get eight hours of sleep in four hours, but you can spend less time in bed getting the sleep you need. You can do this through good sleep hygiene. With good sleep hygiene, you’ll fall asleep faster and wake up less often in the night, cutting down on your time awake in bed to get more of what sleep scientists call consolidated sleep. Here’s what to do: * Keep a regular sleep schedule * Get out in sunlight first thing each morning * Put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) or avoid screen time about 90 minutes before bed * Cut yourself off from caffeine, alcohol, large meals, and vigorous exercise too close to bedtime * Do a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md), like reading or deep breathing * Make your sleep environment cool, dark, and quiet Sleep hygiene is a sleep hack that’s backed by science. To make it even more effective, RISE tells you when to do 20+ sleep hygiene habits at the best time for your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock. Getting enough sleep for you at the right times for your circadian rhythm boosts your energy, focus, and health. And consolidated sleep is more healthy and restful than broken sleep. “I never imagined that what you do throughout the day has such a profound impact on your sleep quality AND the energy dip in the afternoon. I now sleep better than ever and feel so much more productive throughout the day. Thank you RISE!” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can send reminders for when to do 20+ sleep hygiene habits. ### For Those Who Can’t Get More Than 4 Hours of Sleep If you can’t get enough sleep right now — maybe you’re a new parent or struggling night shift worker — there are a few things you can do to make the most of the sleep you do get and keep your energy levels as high as possible. **First**, focus on sleep hygiene. This’ll make your sleep more efficient, so you get the most out of your time in bed. **Second**, try to keep a regular sleep schedule (or as regular as you can). This will help to keep your circadian rhythm in check. This is protective for your health and leads to more consolidated sleep and higher energy. **Third**, try to keep your sleep debt as low as possible. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. When you get less sleep than you need, you start building up sleep debt. We measure it over 14 nights, so one night of four hours sleep isn’t the end of the world. But you’ll want to look for ways to pay back sleep debt, especially if you’re regularly missing out on sleep. Lowering your sleep debt can boost your energy, performance, and physical and mental health. You can pay back sleep debt by: * Taking short afternoon naps (check RISE for the best time to nap) * [Heading to bed a little earlier](https://www.risescience.com/blog/how-to-sleep-early.md) * Sleeping in a little later * Improving your sleep hygiene (so you spend less time awake in bed) RISE can work out how much sleep debt you have each day. **And fourth,** if possible, schedule your day to match your natural peaks and dips in energy levels. These peaks and dips happen as part of your circadian rhythm — but they’ll be lower when you’ve little sleep. You’ll probably have a peak in energy mid morning, a dip in the afternoon, and a peak again late afternoon or early evening (if you’re a night owl, you’ll have your peaks a little later, and if you’re an early bird, a little earlier). RISE can predict the timing of your circadian rhythm each day, so you can schedule your day to match when you’ll have the most energy and be at your most productive, despite not getting enough sleep. **Learn more about** [**how to function on no sleep**](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) **to get you through the day after a four-hour night of shut-eye.** ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app tells you how much sleep debt you have. ### For Students Cramming for exams or juggling school with work and social commitments? Getting eight hours of sleep in four hours isn't the answer. Younger people tend to need more sleep, so getting four hours may be even more detrimental to your overall health and wellness. Plus, the extra hours in your day probably won’t help you do better at school — they may even do the opposite. [Research](https://academic.oup.com/sleep/article/26/2/117/2709164?login=false) shows getting four or six hours of sleep a night for two weeks has the same effect on cognition as pulling two all-nighters. And a[2023 study](https://www.pnas.org/doi/10.1073/pnas.2209123120) found sleep duration can predict GPA — every hour of lost sleep was linked to a 0.07 reduction in end-of-term GPA. **Heads-up:** Students get 50% off RISE. And we partner with high schools, colleges, and universities to bring RISE to students for free. Get in touch on social media or ask your school’s health administration to contact us to see if this is something your school can offer. ## Is it Possible to Sleep 8 Hours in 4 Hours? We hate to break it to you, but it’s not possible to sleep eight hours in four hours. We all need a different amount of sleep and if that amount is more than four hours, four hours of sleep won’t be enough. There’s no way to hack sleep. Some lucky people have what’s known as [short sleep syndrome](https://www.risescience.com/blog/short-sleep-syndrome.md). They only need about four to [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) a night — which research suggests is due to a gene mutation. But the vast majority of us need much more sleep than this. When we looked at how much sleep 1.95 million RISE users aged 24 and older need, we found it ranged from [five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) to 11 hours 30 minutes, and 48% need eight hours or more. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. **Heads-up:** You can use RISE to find out your sleep need, the genetically determined amount of sleep you need a night. **You can learn** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.**‍ There are a few myths out there that make people think it’s possible to hack sleep. ### All Sleep Stages Are Important It’s easy to think deep sleep is the only important sleep stage, but every sleep stage is needed for maximum energy and recovery. We spent more time in deep sleep in the first half of the night and more time in rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md)) in the second half. So cutting your sleep short after only four hours disproportionately affects REM. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978335/) shows you spend less time in light sleep and REM when you sleep for four hours, but get the same amount of deep sleep as an eight-hour night. This doesn’t mean you’re sleeping eight hours in four hours, however! It means you’re missing out on vital REM, which is needed for creativity, regulating emotions, and consolidating memories. When you get more sleep, you may experience REM rebound, getting more REM to make up for what you’ve missed out on. This can come at the expense of other stages of sleep. It’s unclear what the long-term effects of getting four hours of sleep or messing with your sleep stages would be. ### You Can’t Time Your Sleep to Match Your Sleep Cycles You might have heard you should wake up at the end of a sleep cycle to feel your best. But you can’t use sleep cycles to hack sleep. [Research](https://www.tandfonline.com/doi/full/10.2147/NSS.S188911) is mixed on whether you’ll feel less groggy waking up in deep sleep compared to other sleep stages. And sleep cycles look different for everyone and can change for you from night to night, and even throughout the course of one night. Plus, [wearable devices](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603649/) that track sleep stages aren’t fully accurate. So it’s practically impossible to time your alarm clock to match your sleep cycles and get less sleep this way. ### You Need Good Sleep Quality *and* Sleep Quantity Another popular myth is that sleep quality is more important than sleep quantity. But that’s not true. Four hours of sleep won’t be enough, even if they’re good quality hours. Your brain simply won’t have the time to move through all the sleep cycles it needs. What’s more, there’s no agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). The quality of your sleep matters, but so does the quantity. **You need *enough* good quality sleep for you for the best energy, productivity, and health.** We asked [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, whether you can sleep eight hours in four hours. Here’s what he had to say: “You can't. The first several hours of sleep are the most efficient in terms of dissipating sleep pressure, but the remainder are definitely needed to be at full alertness and performance.” **Heads-up:** Sleep pressure is the urge to sleep. It builds over the course of the day and helps us fall asleep at night. **Learn more about why** [**four hours sleep isn’t enough**](https://www.risescience.com/blog/is-4-hours-sleep-enough.md) **here.** ## Is Getting 8 Hours Sleep in 4 Hours Healthy? Getting eight hours of sleep in four hours isn’t healthy. As it’s not possible to get more sleep in less time, four hours of sleep is just four hours of sleep. And as most of us need more sleep, you’re probably sleep deprived, which isn’t healthy. ## What Are the Side Effects of Not Getting Enough Sleep? Sleep is essential for energy, performance, and mental and physical health. The negative side effects of not getting enough sleep include: In the short term: * Low energy * Irritability * Reduced focus and productivity ([2018 research](https://academic.oup.com/sleep/article/41/12/zsy182/5096067?login=false) found getting four hours of sleep had the same effect on cognition as aging eight years) * Brain fog * Lowered reaction time * Digestive issues * A weakened immune system ([2023 research](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) shows the risk of infection is 27% higher in those who get less than six hours of sleep) * [Falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) In the long term: * Diabetes * High blood pressure * Weight gain and obesity * Cardiovascular disease * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * Chronic health conditions ([2022 research](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109) found sleeping for five hours or less a night at ages 50, 60, and 70 ups the odds of having two or more chronic diseases like cancer and heart disease) * [Early death](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Can I Survive on 4 Hours of Sleep? You may be able to survive on four hours of sleep, but your energy and productivity will take a huge hit. Your natural peaks in energy that come as part of your circadian rhythm — times when you’d usually be at your most productive — will be dampened by the lack of sleep. And in the long run, you’ll be upping your odds of serious health problems. You may subjectively feel fine on four hours of sleep for many reasons, including that your body is making more [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) and adrenaline, which makes you feel alert. But [high cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) can lead to sleep loss, weight gain, and brain fog. And even if you feel fine, you may be performing poorly without even knowing it. [Research](https://pubmed.ncbi.nlm.nih.gov/12683469/) shows people don’t notice the objectively measurable declines in mental performance that come with sleep loss. The accessibility and widespread use of caffeine and alcohol can also create a deceptive cycle where caffeine's alertness-boosting effects during the day mask the sedative impact of alcohol at night, leading to the false perception you’ve gotten enough quality sleep. This cycle, highlighted in a [2023 study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0291675) of financial traders, shows how these substances can obscure their respective negative impacts on sleep quality and quantity, potentially leading to chronic poor sleep and its associated health and well-being consequences over time, without many of us even realizing it. **We dive deeper into** [**why you might feel energized on less sleep**](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md) **here.** ## Is it Better to Sleep 4 Hours Twice or 8 Hours Once? It’s better to sleep eight hours once — or get however much sleep you need in one go — compared to breaking it up into chunks. Biphasic sleep, splitting your sleep into two chunks, can lead to sleep deprivation, missing out on vital sleep stages, and being out of sync with your circadian rhythm. Experts agree that monophasic sleep, getting the sleep your body needs in one go, is better for your health and well-being. Fragmented sleep is less [restorative](https://pubmed.ncbi.nlm.nih.gov/12003157/) than consolidated sleep and can lead to daytime drowsiness and impaired performance. And one [study](https://www.sciencedaily.com/releases/2015/10/151030220514.htm) found sleep interruptions can impact your mood more than getting the same amount of sleep in a shorter amount of time. Lead author of the study Patrick Finan, Ph.D. of Johns Hopkins University School of Medicine said, "When your sleep is disrupted throughout the night, you don't have the opportunity to progress through the sleep stages to get the amount of slow-wave sleep that is key to the feeling of restoration.” **Heads-up:** You may know slow-wave sleep as [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). More research is needed to find out the health consequences of biphasic sleep. There’s limited research on polyphasic sleep, when you sleep in small chunks and for less time overall, but it leads to sleep deprivation and probably all the negative impacts we mentioned above. ## Make the Most of Your Time in Bed You can’t get eight hours of sleep in four hours — or enough sleep in fewer hours than you need. But you can make your sleep more efficient. Improve your sleep hygiene to fall asleep more quickly and wake up less often, so you don’t need much extra time in bed to get a good night’s sleep. The RISE app can tell you when to do 20+ sleep habits at the right time for your circadian rhythm each day. Sleep hygiene is a sleep hack that works fast — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) --- title: How to Sleep After a C-Section: 5 Key Pieces of Advice published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-after-a-c-section domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep After a C-Section: 5 Key Pieces of Advice Published 2023-02-03 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to sleep after a c-section? * Get better sleep after a c-section by improving your sleep hygiene and anxiety, and trying acupuncture, progressive muscle relaxation, and gentle exercise. Try sleeping on your back or on your side. * Getting enough sleep after your c-section will help you better manage pain, as well as support the health and wellbeing of both you and your baby. * The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day, and tell you when to do each one to maximize your chances of getting a good night’s sleep. Sleeping while caring for a newborn is never easy, but when you’re recovering from a cesarean section, or c-section, sleep can be even harder to come by. But it’s also even more important. Not only do you want to be feeling and performing your best when caring for your new tiny human, you also want to be giving your body the rest it needs to recover from the recent surgery. But wound pain, anxiety, and the demands of a newborn make a full night’s sleep feel like a luxury. While we can’t help the baby sleep through the night, we can share advice on how you can improve your sleep after a c-section. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you get as much shut-eye as possible. Disclaimer: The scientific literature uses gendered language when talking about c-sections. We have used the term “women” in this article, but this advice is for anyone who has had a c-section. ‍ [Why is it hard to sleep after a c-section?](#hard) [Why is sleep important after a c-section?](#sleep) [How much sleep do I need after a c-section?](#much) [What’s the best sleep position after a c-section?](#best) [How to improve sleep after a c-section?](#improve) ‍ ## Why is it Hard to Sleep After a C-Section? Sleep problems after a c-section are common. [Research](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0086653) shows mothers who have a c-section tend to get an average of four hours of sleep a night, and 34% wake up during the night in the first week postpartum. More research needs to be done on sleep after birth in general, as well as sleep after both emergency and elective c-section deliveries. Many of the studies that have been done use the Pittsburgh Sleep Quality Index as a way to measure sleep, but this is subjective and humans are [notoriously bad](https://link.springer.com/article/10.1007/s12553-021-00603-0) at evaluating our own sleep. Sleeping after a c-section is no easy feat. And while some reasons for this are obvious — the crying newborn being number one — others are less well-known. Here’s why it’s hard to sleep after a c-section. ### Wound Pain When you have had a c-section, you may experience pain from the surgery and wounds, which may make it harder to fall asleep or wake you up during the night. You may also find it hard to find a comfortable sleep position that doesn’t put pressure on your stitches. For this reason, c-section mothers may have [more sleep problems](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129094) than those who give birth vaginally — although this hasn’t been well studied. Research shows [50% to 70%](https://cms.galenos.com.tr/Uploads/Article_34636/BezmialemScience-8-62-En.pdf) of mothers experience moderate or severe pain after a c-section. And a [2020 study](https://cms.galenos.com.tr/Uploads/Article_34636/BezmialemScience-8-62-En.pdf) found that the worse the pain after a c-section was, the poorer the quality of sleep new mothers got was. ### Anxiety and Postpartum Depression New mothers in general may be feeling anxious about their new baby, their role as a mother, recovering from birth, or navigating maternity leave. And the sleep loss certainly doesn’t help stabilize their mood. But research shows anxiety and depression are common in mothers who are going to have c-sections. About [25% to 28% experience depressive symptoms](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0086653) and 30% to 37% experience anxiety. They may have added anxiety about the surgery itself, recovering from the procedure, and feeling out of control. And there may be even more worries about their baby’s health if they’ve had an emergency c-section. It’s a vicious circle, though. Stress, [sleep disturbances](https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0412.2010.01056.x), or being worried have been linked to an increased risk for emergency c-sections in first-time mothers. Depression is also common. Sleep difficulties during pregnancy are associated with postpartum depression. Having a c-section increases your risk of [postpartum depression](https://bmjopen.bmj.com/content/3/11/e004047) and posttraumatic stress symptoms. And women who have [elective c-sections](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0086653) have a higher rate of postpartum depression at about 33%, compared to vaginal delivery mothers at about 18%. All this [anxiety can make it hard to fall asleep](https://www.risescience.com/blog/anxiety-and-sleep.md), or fall back to sleep if you wake up during the night in pain or to feed the baby. And depressive symptoms aren’t a recipe for a restful night’s sleep, either. Women with high levels of [depressive symptoms](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129094) have significantly poorer sleep than those without. One [study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129094) found having more depressive symptoms in late pregnancy was linked to poor sleep after a c-section, as well as this poor sleep getting progressively worse in the first six months after birth. ### You May Be in Hospital You may be kept in [hospital](https://journals.lww.com/jpnnjournal/Abstract/2007/04000/Early_Postpartum_Sleep_and_Fatigue_for_Mothers.10.aspx) after a c-section for two to four days while you recover. But this itself can impact your sleep aside from any pain or baby-related disturbances. You’re not in your own environment, you might be sharing a room with other patients, have [medical devices](https://cms.galenos.com.tr/Uploads/Article_34636/BezmialemScience-8-62-En.pdf) attached to you, or staff may come in during the night to check on you or others. A very small [study](https://journals.lww.com/jpnnjournal/Abstract/2007/04000/Early_Postpartum_Sleep_and_Fatigue_for_Mothers.10.aspx) found hospitalized c-section mothers had considerably worse sleep than mothers who had given birth vaginally who had been discharged and were sleeping at home. The babies of the hospitalized mothers were being cared for by hospital staff, yet the mothers still got less sleep overall and felt more tired each morning. ### Common New Mom Sleep Disturbances Beyond the three listed above, there are more reasons why every new mom can’t sleep, regardless of how they gave birth. These include: * Getting up in the night to feed or tend to your baby * Needing to use the [bathroom](https://pubmed.ncbi.nlm.nih.gov/17505230/) frequently throughout the night * Uterine cramping and pain * A decline in the hormone [progesterone](https://pubmed.ncbi.nlm.nih.gov/31057976/) right after birth, which acts as a sedative And besides giving birth, there are many reasons [women can have sleep problems](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) in general. ‍ ## Why is Sleep Important After a C-Section? Sleep is important at every stage of life. When you don’t get enough sleep, your energy levels, mood, and mental and physical performance all take a hit. When you’re caring for a newborn, sleep disturbance can impact how well you can breastfeed, [bond with your baby](https://pubmed.ncbi.nlm.nih.gov/31057976/), and manage the stresses of motherhood, as well as take a toll on your own health and the health of your new baby. Sleep deprivation causes you to feel pain more intensely and getting enough sleep can help you [manage pain better](https://cms.galenos.com.tr/Uploads/Article_34636/BezmialemScience-8-62-En.pdf). You can learn more about [sleep and pain management](https://www.risescience.com/blog/injury-prevention.md) here. And you want to be getting as much rest as possible to help your body heal and recover from the surgery you’ve just gone through. Sleep deprivation can also increase your risk of [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md). Women with [shorter sleep duration](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129094) six months after giving birth were more likely to be 11 pounds or more above their pre-pregnancy weight one year postpartum. Excess weight can make it harder to get the sleep you need and it can increase your risk of sleep disorders like[sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). And while [aging](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) is probably the last of your concerns right now, [research](https://pubmed.ncbi.nlm.nih.gov/33903077/) shows not getting enough sleep during the early postpartum period is linked to accelerated aging. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## How Much Sleep Do I Need After a C-Section? We all need a [different amount of sleep each night](https://www.risescience.com/blog/do-women-need-more-sleep.md). This is called our sleep need. Your sleep need is determined by genetics, just like height or eye color. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. You can use the RISE app to find out your sleep need in down to the minute. In an ideal world, you’d get as close to this number as you can each night. But we know when caring for a newborn and recovering from a c-section, this is going to be trickier than usual. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ‍ ## What’s the Best Sleep Position After a C-Section? There isn’t much research into the best sleep position after a c-section. The best position is most likely the one that is the most comfortable for you and helps you get the most sleep. ### Side Sleeping Side sleeping may be what you’ve gotten used to during pregnancy, and it’s a great option post-birth, too. It may be the easiest way to get in and out of bed while you’re recovering from the surgery, and you may find side-lying an easier way to breastfeed as it doesn’t put strain on your wound. Side sleeping can also help with: * Blood flow, when sleeping on the left side * Digestion, when sleeping on the left side * [Lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [Sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) * [Acid reflux](https://pubmed.ncbi.nlm.nih.gov/10445529/) Try placing a pillow between your knees to keep your spine aligned, or keep using your pregnancy pillow or body pillow, if you have one, to take pressure off your joints. ### Back Sleeping Back sleepers may have been avoiding their favorite position while pregnant and be happy to get back to it now the baby has arrived. Back sleeping is often recommended post-surgery, and it could be the most comfortable position as it doesn’t put any pressure on your c-section wound. Try placing a pillow under your knees to keep your spine aligned. Come the morning, roll onto your side and slowly push yourself up out of bed, rather than just sitting up. This will ensure you’re using your arms, not your abdominal muscles, to get up, minimizing how much strain you put on your stitches and incision site. ### Elevated Back Sleeping Try sleeping on your back, but lifting up your head and upper body [with a few pillows](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) or even sleeping in the upright position or on a recliner for the first few nights after surgery. You may find it easier to breastfeed during the night this way, and some mothers may find sleeping in the seated position the least painful. Sleeping on your back slightly elevated has been shown to help new mothers with sleep apnea. One [study](https://pubmed.ncbi.nlm.nih.gov/25905714/) found moderate to severe obstructive sleep apnea (OSA) was diagnosed in 20% of postpartum patients, but sleeping at a 45-degree angle treated half of them. Heads-up: Obstructive sleep apnea is when your airways close during the night, temporarily cutting off your breathing. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ### Front Sleeping You may want to avoid stomach sleeping. You’ll be pressing into the wound on your stomach, which may keep you up or wake you up in the night. If this is the only way you can sleep, speak to your doctor to get the go-ahead first. ‍ ## How to Improve Sleep After a C-Section? You may be feeling over the moon with your newborn baby, but you still wish the sleep problems that came along with them weren’t a thing. Here’s how to improve your sleep after a c-section. ### 1\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of habits you can do each day to improve your sleep. They can help anyone fall asleep faster and wake up less often, but it’s especially important during late pregnancy and the [first month after birth](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129094) when sleep problems are usually at their worst. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your body clock for the day, making sure you feel sleepy come bedtime. Aim to get at least 10 minutes of light as soon as possible after waking up. Getting outside in natural light is best, but if you can’t walk or make it outside, aim to get 30 minutes of light through a window. A [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) can also help if you can’t get outside. * **Avoid light close to bedtime:** Bright light suppresses the sleep hormone melatonin, meaning too much light close to bedtime can keep you up. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, intense exercise, and alcohol too late in the day:** You may be avoiding caffeine and alcohol if you’re breastfeeding, and exercise while recovering from a c-section, but even when you’re back to full health or not breastfeeding, these three things can keep you up or wake you up in the night. RISE can tell you when to stop each one. * **Avoid large meals close to bedtime:** If you’re breastfeeding, you’re probably feeling hungry all the time. And even if you’re not, sleep loss can up your hunger hormones. But try to [avoid large meals two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) as they can disrupt your sleep. * **Keep your bedroom dark, cool, and as quiet as possible:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and make your bedroom as quiet as possible — or as quiet as you can with a newborn. You’ve got enough on your plate when caring for a newborn, so sleep hygiene can feel like too much to remember. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective and easy to follow. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Lower Your Anxiety Lowering your anxiety is easier said than done, especially when you have a whole new human to worry about now. But anxiety is the enemy of sleep — and you don’t need another thing keeping you up at night. Here’s what to do: * **Do a calming bedtime routine:** This will help slow your body and mind down for sleep and reduce any anxiety you feel about facing another sleepless night with a newborn. Try reading, listening to music, journaling, or doing yoga. * **Do a brain dump:** Try writing down what you need to do tomorrow. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows spending just five minutes writing down the tasks you need to get done can help you fall asleep faster. RISE’s brain dump feature will remind you of everything you wrote down the next day, so you can fall asleep knowing your to-dos won’t be forgotten. * **Try relaxation techniques:** RISE has audio guides that walk you through [four science-backed relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md), including progressive muscle relaxation and diaphragmatic breathing. One [study](http://journal.julypress.com/index.php/ijsn/article/view/461) found progressive muscle relaxation helped reduce pain and improve the sleep of mothers who had c-sections, and help them get back to doing physical activity. * **Ask for help:** You’ve just gone through nine months of pregnancy, major abdominal surgery, and now there’s a newborn in the mix. Don’t be afraid to ask a friend or a family member for help with childcare, errands, or talking through your worries. Speak to a professional if you’re worried about postpartum depression. * **Remember it’s a phase:** Don’t let anxiety around c-section recovery keep you up. Remember this phase of motherhood will pass, you’ll recover from the c-section, and any pain-related sleep problems should improve. You can learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ### 3\. Manage Pain Pain from your surgery and the recovery process may be the number one thing disturbing your sleep — aside from the baby, of course. Here’s what can reduce pain to help you drift off easier: * **Try acupuncture:** Getting [acupuncture after a c-section](https://mednexus.org/doi/abs/10.3760/cma.j.issn.0366-6999.2009.15.005) has been shown to reduce the amount of pain mothers feel within the first two hours, reduce how much pain relief medication they ask for, and delay when they ask for it. * **Get a hand and foot massage:** A hand and foot massage that lasts only five minutes has been shown to reduce how much pain c-section mothers feel and how much pain medication they ask for. A [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S1744388122001104) found Su Jok, acupressure to the hands and feet with buckwheat seed, helped reduce pain levels after c-sections from moderate down to mild. * **Try progressive muscle relaxation:**[Progressive muscle relaxation](http://journal.julypress.com/index.php/ijsn/article/view/461) can help reduce c-section pain, help mothers get back to doing physical activity, and improve their sleep. * **Try aromatherapy:** A [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S1744388122001104) found aromatherapy with lavender, eucalyptus, or rose oil helped decrease pain levels after a c-section. Another[study](https://koreascience.kr/article/JAKO201128563050570.page) found breathing in lavender oil and dropping some on their pillow each night helped mothers improve their sleep quality and decrease their anxiety and depression. * **Get more sleep:** This can feel impossible when caring for a newborn and recovering yourself, but try as best you can to get as much sleep as possible so you can better manage the pain. Nap when the baby sleeps, or ask for help with childcare, so you can get more shut-eye. ### 4\. Do Some (Gentle!) Exercise ![RISE app screenshot reminding you when to work out](/assets/62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66QgeqTTDHsLqMw1VvzA1FBF9dY.png) The [RISE app](https://www.risescience.com/.md) can tell you when to avoid working out. Exercise can help you drift off faster, wake up less often in the night, and even improve insomnia. It can also help lower stress and anxiety, which can improve your sleep. For new mothers specifically, exercise has been shown to [improve sleep quality](http://www.jorjanijournal.goums.ac.ir/browse.php?a_id=726&slc_lang=en&sid=1&ftxt=1&html=1) after a c-section, and research shows sleep disorders are significantly lower in active women than inactive women. Exercising right after a c-section is usually impossible due to pain and is not advised while you’re recovering. But once you’ve recovered, you aren’t in any pain anymore, and you get the go-ahead from your doctor — usually around the six to eight week mark — you can work on slowly increasing the amount of physical activity you do. Start with gentle exercise like walking, swimming, or yoga, and build up to doing more demanding exercise. To protect your sleep, be sure to avoid intense exercise in the hour before bed. You may not be doing intense exercise straight away, but once you get the all-clear from your doctor you can get back to it, which may be 12 weeks after giving birth. Just be sure to prioritize your workouts earlier in the day. RISE can remind you when to avoid working out, and you can learn more about the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ### 5\. Prep Before Your C-Section If you haven’t had your baby yet, you can start taking steps to improve your postpartum sleep while you’re still pregnant, as those who get poor sleep during the third trimester of their pregnancy, may also have disturbed sleep after birth. Addressing your anxiety and mental health while pregnant may also help you reduce the risk of postpartum depression and the sleep problems it can cause, too. And as sleep deprivation can make you feel more pain, aim to get as much sleep as you can before the baby arrives. To help, we’ve shared tips on [how to sleep when pregnant](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) and [how to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) here. ## Get the Sleep You Need After a C-Section It’s a cruel fact of life that you need sleep perhaps more than ever just after a c-section — to help your body heal and be your best for your new baby — but the surgery, recovery period, and said baby will make getting that much-needed sleep tricky. As much as you can, work on improving your sleep hygiene to help you fall and stay asleep. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day, and tell you when to do each one to maximize your chances of getting a good night’s sleep. ## FAQs ### How long is bed rest after c-section? How long your bed rest is after a c-section will all depend on your body. You may be encouraged to get up and move around as soon as you can. You may stay in hospital for two to four days, have to take it very easy for six to eight weeks, and full recovery may take 12 weeks. Get medical advice about when you can resume everyday activities. ### Trouble sleeping after c-section You may have trouble sleeping after a c-section as you feel pain from the surgery, struggle to find a comfortable sleep position with your wound, or have anxiety or postpartum depression along with regular sleep disturbances from your baby. ### How should you sleep after a c-section? After a c-section, you should sleep on your back or side. This shouldn’t put too much strain on your c-section wound. You can also try sleeping on your back with your head elevated. Use pillows to keep your spine aligned and take pressure off your joints. ### Sleeping positions to avoid after c-section? Avoid sleeping on your front after a c-section. This can put pressure on your c-section wound and the pain can keep you up or wake you up. Try sleeping on your side, back, on your back with your head elevated, or sat fully up, if no other position is comfortable. ### When can I lay on my side after c-section? When you can lay on your side after a c-section will all depend on your body. You may find it painful while your wound is healing. If it’s comfortable, you may be able to lay on your side straight away. ### When can I lay on my stomach after c-section? When you can lay on your stomach after a c-section will all depend on your body. Speak to your doctor to get the go-ahead. The time frame will all depend on how long the healing process takes and when you no longer feel pain laying on the incision site — it may be six weeks or more post-surgery. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Sleep Early: 15 Steps to Shift to an Earlier Bedtime published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-early domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep Early: 15 Steps to Shift to an Earlier Bedtime Updated 2023-05-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to sleep early? * To sleep early, get light first thing, exercise during the day, and then avoid light, intense exercise, large meals, caffeine, and napping too close to bedtime. * Shifting your sleep schedule gradually, and then sticking to it, can also help you sleep early. * The [RISE app](https://www.risescience.com/.md) can tell you when your body naturally wants to go to sleep and help you gradually shift your bedtime earlier. The app can also remind you when to do 20+ sleep hygiene habits at the most effective times for you, so you can become an early sleeper sooner than you think. 80% of RISE users get better sleep within five days. Sometimes, you need to go to sleep earlier than usual. Maybe you’ve got an early conference call, want to start adjusting to jet lag, or are dreaming of becoming a morning person. But, whatever the reason behind it, going to sleep early isn’t always straightforward. If you’re not prepared, you could find yourself lying awake in bed for hours. Luckily, there are steps you can follow to go to fall asleep earlier, whether that’s on a one-off occasion or when you want to shift your entire sleep cycle for good. Below, we’ll dive into how to go to sleep early and you can use the [RISE app](https://www.risescience.com/.md) to make it as effortless as possible. ‍ [How can I go to sleep early?](#sleep) [Why is it so hard for me to sleep early?](#early) ## Advice From a Sleep Doctor “My biggest piece of advice is to focus on light, and not just before bed," says Dr. Chester Wu. "Try to get out in sunlight in the morning and during the day, and then limit how much light you get in the evenings.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## How Can I Go to Sleep Early? Here’s how you can train your body to sleep early, without turning to sleep aids. ### 1\. Set a Bedtime Goal The first step to going to sleep early is figuring out when exactly you want to go to sleep. If you want to go to sleep earlier because you’re getting up earlier, you need to make sure you’re still meeting your sleep need at night. This is the genetically determined amount of sleep you need. **What we know about sleep need:** We looked at sleep need data from 1.95 million RISE users aged 24 and up. The median sleep need was eight hours, but 48% of users need eight hours or more sleep a night. ‍ Don’t just aim for [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) though and hope for the best! RISE can work out your individual sleep need. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ### 2\. Make Gradual Changes Once you’ve got a bedtime goal in mind, it’s time to slowly work towards it. You can’t expect to jump into bed three hours earlier than usual and fall asleep immediately. To make a long-lasting shift in your [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), make these changes gradually. Try going to bed 15 to 30 minutes earlier every few days. This will give your body time to get used to the shift. If you’re trying to make a big jump, it may take a while. But making gradual changes to your sleep cycle will give you the best chance of making the change for good, going to sleep early night after night. When you reach your earlier bedtime goal, stick to it (more on why that’s so important soon). **Expert tip:** Try shifting your meal times by the same amount, too. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Get Bright Light First Thing ![](/assets/67101857d3ff6fce47769aa5_645035f9f4b6a3d8bbcbc61a_a3b3cdb6.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid light. [Light is a powerful tool](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) when it comes to sleep and your circadian rhythm. This is your roughly 24-hour body clock, or internal clock, which dictates when you feel sleepy and when you feel alert. Permanent change to your sleep cycle or while in a new time zone, aim to get light at a gradually earlier time each morning to pull your circadian rhythm forward. And if you want to go to sleep earlier as a one off, try getting out in the light for longer than usual in the morning. **Expert tip:** The more light exposure you get during the day, the less sensitive you’ll be to it in the evenings. Try working by a window and getting out in the sun as much as you can. Aim for even more light exposure during the day when you’re trying to sleep early. This will help to desensitize you as much as possible to evening light. For science-backed timings, RISE can tell you when to get and when to avoid light each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright light reminder.* ### 4\. Avoid Light in the Evenings Light suppresses the sleep hormone melatonin and in the evening it pushes back your circadian rhythm. This has the opposite effect you’re looking for, making your body want to go to sleep later than usual. To combat this, limit your light exposure in the evenings. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). ### 5\. Use Screens Wisely Screens can keep you awake as they emit blue light, and it’s easy to get sucked into social media or a Netflix show and breeze past your earlier bedtime goal. Try switching off electronic devices an hour or so before bed, charging your cell phone outside of your bedroom, or setting a bedtime alarm, so you know when to power down to get to bed on time. You don’t have to avoid late-night screens altogether for an early bedtime, though. You just need to use them wisely. Avoid stimulating or exciting activities like reading the news or checking work email. Instead, consume relaxing content. For example, RISE can guide you through relaxation techniques in the app to help you sleep (more on these soon). **Expert tip:** If you are using [screens before bed](https://www.risescience.com/blog/screens-before-bed.md), don’t multitask. [Research from 2022](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found media use in the hour before bed was linked to an earlier bedtime. And if this media use didn’t involve multitasking (i.e. no scrolling on your smartphone while watching TV) and it was done in bed, it was linked to a longer sleep time, too. ### 6\. Have a Bedtime Routine A relaxing [bedtime routine](https://www.risescience.com/blog/how-to-sleep-early#:~:text=Everyone%E2%80%99s-,bedtime%20routine,-will%20look%20a.md) is key for falling asleep. Do activities that help your mind and body slow down and switch off. Your routine could include: * **Taking a warm shower or bath:** Warm water will, counterintuitively, help your core body temperature drop, which is a signal to your body to get ready for sleep. [Research from 2019](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) says even just 10 minutes in a shower or bath one to two hours before bed can significantly shorten how long it takes to fall asleep. And a [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found immersing just your feet in warm water can decrease your core body temperature. * **Journaling:** Try writing your to-do list for tomorrow. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) found writing a to-do list can help you fall asleep faster than journaling about tasks you’ve already completed. Write it in RISE’s brain dump feature and you’ll get a reminder of everything you write down the next day. * **Doing a breathing exercise:** A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing helped nurses fall asleep faster. And [research from 2023](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (which was co-authored by one of our sleep advisors [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University) shows psychological sighing can lower stress levels and anxiety, and improve your mood. We’ve covered these techniques and other[breathing exercises to do before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. ### 7\. Check Your Sleep Environment Before you crawl into bed, make sure your bedroom is cool, dark, and quiet. This is important on any given night, but especially when you’re trying to sleep early. You may already find it tricky to feel sleepy earlier than usual, so you want to make sure nothing in your sleep environment keeps you awake. Invest in blackout curtains, wear an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/), and consider a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine. And when it comes to temperature, you need a natural drop in core body temperature to fall asleep. To help make this happen, set your thermostat to [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), make sure your bedding isn’t too thick, and try [sleeping with socks on](https://www.risescience.com/blog/sleeping-with-socks-on.md) (which warms your feet and cools your core). Finally, make sure you’re as comfortable as possible. Experiment with [sleeping positions](https://www.risescience.com/blog/best-side-to-sleep-on.md) and [pillow positions](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md), and consider a [new mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) if needed. RISE can remind you to check your bedroom each night. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/environment_check/primer) *to set up their check environment habit reminder.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 8\. Get Exercise Early in the Day (and Avoid it Before Bed) Exercise in general is great for your sleep. It can help you [fall asleep faster](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5527334/), wake up less often throughout the night, and even improve insomnia. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0306452207012407) in rats suggests high-intensity exercise during the day leads to the accumulation of the sleep-promoting substance adenosine, which may help with sleep regulation at night. Getting the timing of your workouts right can help you go to bed early, too. In a [2019 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943), participants did one hour of moderate exercise on a treadmill at one of eight different times throughout the day and night. The results showed that working out at 7 a.m. and between 1 p.m. and 4 p.m. had the biggest effect on shifting participants' circadian rhythms earlier. Can’t get a workout in at these times? Just be sure to avoid intense exercise within an hour of bedtime as this can keep you awake. RISE can tell you when exactly to skip workouts to stop them from keeping you up. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/workout/) *to set up their avoid late workouts reminder.* ### 9\. Cut Yourself Off from Caffeine About 12 Hours Before Bed ![](/assets/6711aff0f26183de72ec48e4_6451816f85614484fdee48b5_8a0e9329.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your final coffee of the day. We all know a cup of coffee is a stimulant. So, if you’re trying to sleep early, you need to be extra careful about your caffeine consumption. Try cutting yourself off from caffeine 12 hours before you go to bed. This is especially important if you’re sensitive to it, or if you’re really trying to nail an early bedtime. Try shifting your cutoff time progressively earlier as you try to sleep earlier. We’ve covered more on [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here, including how to get energy without it. RISE can tell you when exactly to have your last coffee each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 10\. Avoid Large Meals Two to Three Hours Before Bed Eating can change the timing of your circadian rhythm. If you eat too late at night, you’ll be pushing back your biological bedtime. And if you lay down shortly after eating, you’ll be upping your odds of digestive issues like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) keeping you awake. Aim to be done with dinner three to four before bed. If you’re trying to sleep earlier than usual, that may mean shifting all your meal times earlier, too. We’ve covered more on [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here, including what to eat if you do need to have a snack before bed. You can learn more about [foods that may help you sleep](https://www.risescience.com/blog/best-foods-for-sleep.md) here. For exact timings, RISE can tell you when to avoid late meals. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *to set up their avoid late meals reminder.* ### 11\. Avoid Napping During the Day Usually, we encourage an afternoon nap. It’s a great way to catch up on lost sleep and boost your energy levels, productivity, and mood. But if you’re trying to sleep early, you want to build up sleep pressure, the scientific term for the urge to sleep. When you nap, you reduce sleep pressure, which can make it harder to fall asleep at your early bedtime. If you do nap, keep it short ([research](https://pubmed.ncbi.nlm.nih.gov/16796222/) shows 10-minute naps are enough to reduce sleepiness) and keep it early in the day. Check RISE for when your afternoon dip in energy will be, which can be the perfect time for some daytime shut-eye. RISE predicts the timing of your afternoon dip in energy as part of your overall circadian rhythm each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 12\. Avoid Alcohol and Sleep Aids Trying to sleep early when not tired? Resist the urge to reach for a sleepiness-inducing nightcap or [sleep aid](https://www.risescience.com/blog/sleep-aids.md). But both alcohol and sleep aids disrupt your sleep overall. This can lead to waking up during the night and more sleepiness the next day. [Stop drinking alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md), and skip the sleeping pills altogether. ### 13\. Lower Anxiety Around Sleeping Early It’s easier said than done, but try not to worry about sleeping early. Worry, stress, and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) will only keep you up at night — not the outcome you’re looking for. It can be stressful trying to sleep early, especially when you crawl into bed and can’t fall asleep. But one night of bad sleep isn’t going to make or break your health. For a less anxiety-inducing way of looking at things, try tracking your sleep debt. This is the running total of how much sleep you owe your body. It’s compared to your sleep need. When you don’t get enough sleep, you build up sleep debt. But here at RISE, we track sleep debt over the course of 14 nights. So, as long as you keep it low overall, you can enjoy energy, focus, and health — without putting pressure on one particular night of early sleep. **Expert tip:** If you want to sleep early as a one-off (because you’ve got an early interview or presentation, for example), one of the best things you can do to prepare is lower your sleep debt. This will ensure you’re feeling and performing your best on the day, even if you can’t go to sleep early to get enough sleep the night before. In the week or so before the event, take a few afternoon naps, head to bed a little earlier, or sleep in a little later to lower your sleep debt. RISE can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 14\. Be Consistent With Your Earlier Sleep Schedule ![](/assets/6711aff0f26183de72ec48e7_645035f9fb0fc30daedcc3bf_a40372aa.png) The [RISE app](https://www.risescience.com/.md) can tell you your ideal bedtime each night. Once you’ve gone to sleep early once or twice, keep the ball rolling. Get up and go to sleep at the same times each day, even on weekends, to make going to sleep early a habit. This will also stop an irregular schedule from disrupting your circadian rhythm and ruining your hard work shifting it earlier. One thing to be aware of? Your Melatonin Window. This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. It’s essentially your ideal biological bedtime. RISE can give you a prediction of its timing each night. It may be later than you’d like now, but by following all the advice in this article, and keeping a consistent sleep routine, you can gradually shift it earlier, and keep it there. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a reminder to check their Melatonin Window.* ### 15\. Take a Melatonin Supplement If you’re trying to sleep early as a one-off, melatonin can help. [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) primes your body and brain for sleep. When you take it in supplement form, it can change the timing of your circadian rhythm, making you feel drowsy at times you usually wouldn’t. This can be especially useful if you’re: * Treating [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) * Adjusting to shift work * Shifting your sleep schedule While we don’t encourage using melatonin to sleep early every night, it can be useful to get you into an earlier sleep schedule. [Experts](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156320/) recommend taking a melatonin supplement four to five hours before your usual bedtime to feel tired earlier. One [study](https://www.tandfonline.com/doi/abs/10.3109/07420529808993201) found taking 5 milligrams of melatonin in the afternoon helped move natural production of melatonin 1.5 hours earlier. Want the exact prescription? We’ve covered [how many mg of melatonin to take](https://www.risescience.com/blog/how-many-mg-of-melatonin.md) here and [how long before bed you should take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here. ### Bonus Tip From a Sleep Doctor Finally, we asked our medical advisor, Dr. Chester Wu, for a sleep expert’s advice on sleeping early. > “My biggest piece of advice is to focus on light, and not just before bed. Try to get out in sunlight in the morning and during the day, and then limit how much light you get in the evenings.” ‍ ## Why is It So Hard for Me to Sleep Early? There are a few reasons you may struggle to sleep early. ### You’ve Got Poor Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the sleep habits you can do to get healthy sleep. When you’ve got poor sleep hygiene, you may struggle to fall asleep at your desired bedtime. Many of the tips we’ve gone through in this article come into good sleep hygiene, including avoiding late-in-the-day caffeine, naps, and bright light. To stay on top of everything, RISE can guide you through 20+ sleep hygiene habits and tell you when to do each one to help you get a good night’s sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### You’re a Night Owl It’s not always bad habits, some of us are natural night owls and are biologically wired to go to sleep later than early birds. This is called your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md). While your chronotype is determined in part by genetics, you can shift it earlier by paying extra attention to good sleep hygiene, especially light exposure. One [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) found when night owls were exposed to natural light only — no artificial evening light — their circadian rhythms shifted earlier to look more like those of early birds. **Expert tip:** Try doing challenging tasks earlier in the day. This may not feel natural for night owls, but it can help to make the earlier days, and nights, stick. We’ve covered more on [how to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) here. ### It’s Your Circadian Rhythm If you’re trying to go to sleep a few hours earlier than usual, you may find it hard, if not impossible, because your circadian rhythm isn’t telling your body to sleep. It’s actually doing the opposite. [Research](https://sleepscience.org.br/details/74/en-US/the--forbidden-zone-for-sleep--might-be-caused-by-the-evening-thyrotropin-surge-and-its-biological-purpose-is-to-enhance-survival--a-hypothesis) shows the likelihood of sleeping during the day is lowest two or three hours before bedtime. This is known as the “Forbidden Zone for Sleep.” Instead of feeling sleepy, you’ll probably find your energy levels are high at this time. RISE can predict when this evening peak in energy will happen each day. Check the app to see if you’re trying to sleep during this time. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* ### You’re Engaging in Revenge Bedtime Procrastination [Revenge bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md) is when you stay up late even though there’s no real reason to. You’re not rushing to hit a deadline or taking care of a teething toddler, you’re just watching Netflix and want more me-time after a long day. This habit can be broken though. Try: * Improving your sleep hygiene so you feel sleepy at bedtime * Setting a bedtime alarm * Creating a relaxing bedtime routine you look forward to ### You Have a Sleep Disorder or Medical Condition If you’ve improved your sleep hygiene and still can’t fall asleep, get medical advice or speak to a sleep specialist. A sleep problem, like insomnia, or a mental health issue, like [anxiety](https://www.risescience.com/blog/anxiety-and-sleep.md), could be what’s stopping you from sleeping. ## Sleep Early, Night After Night Going to sleep early — whether that’s a one-off or a long-term change — is no easy feat. But that doesn’t mean it’s impossible. Make gradual changes to your sleep time, keep a consistent schedule, and maintain excellent sleep hygiene to give yourself the best chance of falling asleep earlier than usual. To help, the [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits at the most effective times for you. RISE can also predict your Melatonin Window each night. This way, you can see when your body naturally wants to go to sleep and work on gradually shifting it earlier. And you could become an early sleeper sooner than you think — 80% of RISE users get better sleep within five days. ## FAQs ### How to sleep early? To sleep early, get light first thing, exercise during the day, and then avoid light, intense exercise, large meals, caffeine, and napping too close to bedtime. Shifting your sleep schedule gradually, and then sticking to it, can also help you sleep early. ### How to sleep early when not tired? To sleep early when not tired, get light first thing, exercise during the day, and then avoid light, intense exercise, large meals, caffeine, and napping too close to bedtime. Shifting your sleep schedule gradually, and then sticking to it, and taking a melatonin supplement, can also help you sleep early when not tired. ### How to sleep early and wake up early? To sleep early and wake up early, get light first thing, exercise during the day, and then avoid light, intense exercise, large meals, caffeine, and napping too close to bedtime. Shifting your sleep schedule gradually, and then sticking to it, can also help you sleep early and wake up early. ### How to sleep early naturally? To sleep early naturally, get light first thing, exercise during the day, and then avoid light, intense exercise, large meals, caffeine, and napping too close to bedtime. Shifting your sleep schedule gradually, and then sticking to it, can also help you sleep early naturally. ### Why can’t I sleep early? You may not be able to sleep early because you’ve got poor sleep hygiene, you’re a natural night owl, or you’re engaging in revenge bedtime procrastination. Sleep disorders, like insomnia, or mental health issues, like anxiety, can also make it hard to fall asleep early. ### Sleeping early benefits Sleeping early benefits include a lower risk of depression, obesity, and health issues. You may also feel more productive, have less social jet lag, and get more sleep overall — which will improve your energy, mood, and mental and physical health. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Sleep on Your Period: Positions, Pain, and Protection published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-on-your-period domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep on Your Period: Positions, Pain, and Protection Published 2023-02-13 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![woman sleeping on her period in the fetal position, which helps her get enough sleep](/assets/63e9b56a7e0bd029458e11fb_how-to-sleep-on-your-period-n.avif) With cramps, leakage, and hormones going wild, getting a good night’s sleep on your period can feel almost impossible. But sleep is essential for your health at any time of the month, and perhaps even more important on your period as sleep deprivation can make pain and poor mood worse — two things you may already be dealing with. Below, we’ll dive into the best tips, positions, and protection to help you sleep well on your period. Plus, we’ll share how the[RISE app](https://www.risescience.com/.md) can help you get the sleep you need every night of the month. Disclaimer: The scientific literature uses gendered language when talking about periods. We have used the term “women” in this article, but this advice is for anyone who has periods. ‍ [How does your period affect your sleep?](#does) [What is the best position to sleep in on your period?](#best) [How to avoid leaking on your period at night?](#avoid) [How to sleep on your period?](#sleep) ‍ ## How Does Your Period Affect Your Sleep? Women report more[sleep disturbances](https://www.sciencedirect.com/science/article/abs/pii/S1389945706006216) during the week leading up to menstruation and during the period itself than any other time of the month. But what’s keeping them up? ### Hormones In the luteal phase before your period, your levels of the hormone progesterone increase and estrogen decreases. This can cause more anxiety and an increase in body temperature, both of which can make it harder to drift off. Both hormones drop to their lowest levels just before your period, though, and these low levels can stop your body from releasing melatonin effectively.[Melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), so lower levels of it may make it harder to get the sleep you need. More[research](https://www.sciencedirect.com/science/article/abs/pii/S1389945706006216) needs to be done to confirm this, however. If you’re on birth control, your reproductive hormones will be suppressed to prevent ovulation and pregnancy. But[research](https://www.sciencedirect.com/science/article/abs/pii/S1389945706006216) shows women taking oral contraceptives have a higher body temperature, less[deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and more light sleep. ### Pain Menstrual cramps, bloating, breast tenderness, migraines,[lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) — the list of period-related pain goes on and on. And all these menstrual symptoms can keep you up or wake you up during the night. To make matters worse, you feel pain more intensely when you’re sleep deprived, creating a vicious circle of more pain and more sleep loss. You can learn more about the relationship between [sleep and pain](https://www.risescience.com/blog/injury-prevention.md) here. ### Anxiety Mood swings, irritability, and anxiety are common during your period. And these symptoms don’t make it any easier to fall asleep. You may also have added anxiety about your period itself. Perhaps you’re worried about leakage during the night or how you’ll get through a workday with painful cramps. If you’re worried about leakage, sleep loss, unfortunately, may make things worse. A[2022 study](https://onlinelibrary.wiley.com/doi/epdf/10.1111/jsr.13434) found short sleep duration — defined in this study as six hours or less — was associated with heavier bleeding and more irregular cycles. ### PMS and PMDD Premenstrual syndrome (PMS) and its more severe cousin premenstrual dysphoric disorder (PMDD) are the names for the symptoms you can experience in the run-up to and during your period. PMS symptoms include: * Trouble sleeping * Depressed mood * Anxiety * Mood swings * Food cravings * Trouble concentrating * Bloating * Migraines PMDD symptoms include: * Sleep onset insomnia, or trouble falling asleep * Waking up often during the night * Sleepiness * Irritability and anger * Depressed mood * Anxiety * Mood swings * Bloating * Body aches and pains * Poor concentration * Severe cramps Sleep problems are a symptom of their own — [66% of women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/) with PMDD report sleep problems — but many of the other PMS or PMDD symptoms can easily contribute to trouble sleeping on your period, like anxiety, cramps, bloating, and migraines. ### Period Insomnia Many women suffer from insomnia before and during their periods. Those with menstrual-related problems like PMS are at least [twice as likely](https://pubmed.ncbi.nlm.nih.gov/22417163/) to report insomnia, and starting your periods at the onset of puberty is linked to a [2.75-fold increased risk](https://publications.aap.org/pediatrics/article-abstract/117/2/e247/68471/Epidemiology-of-DSM-IV-Insomnia-in-Adolescence?autologincheck=redirected) for insomnia. [Research](https://pubmed.ncbi.nlm.nih.gov/28645184/) shows irregular periods, period pain, and having a period that lasts for seven or more days are all linked with insomnia symptoms. And again, you can blame this on the cocktail that is hormonal changes, anxiety, and pain. Even if the sleep problems you get before your period don’t fit the traditional definition of insomnia, this doesn’t make them any easier. A [2020 study](https://jcsm.aasm.org/doi/full/10.5664/jcsm.8692) measured women’s sleep with home electroencephalogram (EEG) monitoring. The results showed total sleep time, deep sleep, and [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (how long you spend actually sleeping in bed) decreased, while sleep onset latency (how long it takes to fall asleep) increased when the women were on their periods. And having sleep problems each and every month can still have a huge impact on your mental and physical health, mood, and energy levels. You can learn more about [insomnia before your period](https://www.risescience.com/blog/insomnia-before-period.md) here. ### General Female Sleep Problems Women are more prone to sleep problems, like insomnia, or health issues that cause trouble sleeping, like depression and anxiety. These things can make it hard to sleep at any time of the month, and even harder when period-related sleep problems are thrown in, too. We’ve covered the many reasons behind [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here, and [whether or not women need more sleep](https://www.risescience.com/blog/do-women-need-more-sleep.md). You can also learn more about [why you’re so tired on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md) and [if your birth control is making you tired](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) here. ‍ ## What is the Best Position to Sleep in on Your Period? Most of the time, the best sleeping position is the one you can fall asleep in most easily. But, if you’re struggling to sleep on your period, you might want to try switching up your position to see if it helps. Try the fetal position — sleeping on your side with your knees tucked in. This can help improve your sleep in a few ways: * It may help reduce cramps by relaxing your abdominal muscles * It may reduce leaks as your legs are pressed together Side sleeping can also help improve: * Blood flow, if sleeping on the left side * Digestion, if sleeping on the left side * [Lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [Sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) * [Acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) Some women even report sleeping in child’s pose can help reduce cramps and lower back pain. Stomach sleepers, you may want to avoid sleeping on your front while on your period as this puts pressure on your stomach, which may be uncomfortable if you’re experiencing bloating, painful if you have cramps, and may cause leakage. ‍ ## How to Avoid Leaking on Your Period at Night? Worried about period leaks while sleeping? Here’s how to minimize the chances of waking up to stained bed sheets. * **Put in fresh protection just before bed:** Whether you use a sanitary pad, tampon, menstrual cup, or period underwear, get the maximum amount of protection out of them by switching to a fresh one just before bed. This is especially important if you have a heavy flow. * **Choose the right period products for you:** Opt for overnight pads designed for sleeping — they’re often wider and more absorbent — or period pants that can hold more blood to get you through the night. While it’s tempting to use ultra-absorbent tampons, you should use the lowest absorbency you need to reduce your risk of toxic shock syndrome. You can learn more about that, and whether you should sleep with a tampon in at all, here. (We suggest it’s safer and better for your sleep to go with tampon alternatives.) * **Double up on your protection:** Try wearing a menstrual cup with period pants or a pad. The pants or pad should catch any leaks that get past the cup at night. Having extra protection can also help ease any anxiety you feel about leaks, which should help you drift off easier, too. * **Try sleeping in the fetal position:** As we mentioned above, sleeping on your side with your legs together may help reduce the chances of period blood leaking forward or backward. * **Use a mattress protector:** If you’re worried about blood stains on your mattress, invest in a mattress protector or a mattress pad. This extra layer of protection can be more easily washed. If you have a particularly heavy period, speak to a gynecologist who can suggest treatment options. ‍ ## How to Sleep on Your Period? Tired of losing out on sleep for a week every month? Here are our top tips for getting more sleep on your period. ### 1\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene behaviors. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the behaviors you can do each day to help you sleep each night. They’re important for everyone, every night of the month, but it’s especially important to keep an eye on your sleep hygiene on your period as you don’t want anything else contributing to a bad night’s sleep. Here’s what to do: * **Keep a regular sleep schedule:** Even on weekends or your days off. This will help regulate your circadian rhythm, or your body clock. * **Get bright light first thing:** Aim to get at least 10 minutes of natural light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. This will help reset your circadian rhythm for the day to help you feel sleepy come bedtime. * **Avoid bright light close to bedtime:** About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). This will help stop bright light from suppressing your natural melatonin production and keeping you up. * **Avoid light during the night:** If you wake up during the night, don’t wake yourself up too much by turning on the lights. If you need to change your protection, keep the lights as low as possible. Try using a red light night light if there’s not enough ambient light. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. * **Keep your bedroom dark, cool, and quiet:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) (this is even more important when your body temperature is higher on your period), use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Building healthy sleep hygiene habits can help improve your sleep all month long. Sound like a lot to remember? The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do them to make them more effective. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 2\. Manage Your Pain If period-related pain is keeping you awake, don’t be afraid to reach for over-the-counter pain relief. Already got cramps? Try holding a hot water bottle or heat pad to the painful area for some much-needed relief. Yoga, walking, and massage may also help to ease cramps. One[study](https://www.liebertpub.com/doi/abs/10.1089/acm.2016.0058) found doing one hour of yoga a week for 12 weeks helped to reduce period cramps, and another[study](https://synapse.koreamed.org/articles/1063323) found five-minute abdominal massages done five days before your period to the first day of your period reduced cramps.[Brisk walking](https://pubmed.ncbi.nlm.nih.gov/27123219/) for 30 minutes a day during the first three days of your period can also help to reduce the severity of cramp pain. Before your next period, take a look at your diet.[Research](https://pubmed.ncbi.nlm.nih.gov/27123219/) has found a diet high in fiber, fish, eggs, vegetables, and fruits, and low in salt is associated with less cramping. Supplements can also help. Daily[magnesium supplements](https://pubmed.ncbi.nlm.nih.gov/28392498/) have been shown to help treat and prevent cramps and menstrual migraines, and 1,200 milligrams of[calcium](https://www.acog.org/womens-health/faqs/premenstrual-syndrome?utm_source=redirect&utm_medium=web&utm_campaign=int) a day may help reduce the physical and mood symptoms that come with PMS. Finally, sleep may be hard to come by, but try to prioritize it when you can as [sleep deprivation can make pain feel worse](https://www.risescience.com/blog/injury-prevention.md). If you’re struggling to sleep at night, try to squeeze in an afternoon nap. Just be sure not to[nap for too long](https://www.risescience.com/blog/best-nap-length.md) or too close to bedtime or this may keep you awake. Check RISE for a prediction of when your afternoon dip in energy will be. This is the best time to take a nap. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* ### 3\. Lower Your Anxiety ![RISE app screenshot reminding you to do a nighttime brain dump](/assets/625811b0af23a2c1723a6fbe_AzBqstOGrAcAwAlvsrhvHXUzs4gRWKU5xqHJA8Tc3QIVEExVkGWJes1pCFe0rgHrz-RyB8gVQxhgxRjWOO-OkxNSGofcekXGzbLa_hCN2Y-oxaIN-7Cwcz7FYWflXxAy2Dhhxr3S.jpeg) The [RISE app](https://www.risescience.com/.md) can send you a morning reminder of your nighttime brain dumps. Whether you feeling anxious in general because of fluctuating hormone levels, or you have specific worries about sleeping on your period, here’s how to manage anxiety for a more peaceful night’s sleep: * **Use the right period protection:** You may be feeling anxious about period leakage or having to get up and change your tampon after eight hours on the dot. If so, switch up your protection. Try sleeping with a menstrual cup instead of a tampon — the time limit is a more generous 12 hours with cups — and doubling up with period undies or nighttime pads to reduce anxiety around leakage. Put in fresh protection just before bed to give it the best chance of lasting through the night. * **Do a calming bedtime routine:** Try reading, listening to calming music, journaling, or doing yoga before bed to help slow your mind. The RISE app has audio guides that walk you through science-backed [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Have a warm shower or bath:** This is not only a relaxing pre-bed activity, the warm water helps your body temperature drop before bed, which will help you drift off. This is even more useful when hormones are messing with your body temperature. * **Do a brain dump:** Write down your worries. Getting them out of your brain and onto the page can help stop rumination, or circling thoughts. Feeling anxious in general? [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing a to-do list can help you fall asleep faster. Write them down in RISE, and the app’s brain dump feature will send you a reminder of your notes the next morning. We’ve covered more on[how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. We also look at what the science has to say about [whether CBD helps with anxiety (and sleep)](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) and [whether cannabis helps with anxiety (and sleep)](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) here. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ## Sleep Better, Even on Your Period A good night’s sleep is integral to feeling and performing your best, but it can be hard to get when period-related pain, anxiety, and hormones are keeping you up. To maximize your chances of a restful night’s sleep, make sure your sleep hygiene is on point. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits and tell you when you do them to make them even more effective. The best thing about sleep hygiene is it can help you fall asleep and stay asleep every night of the month, so you can feel your best before, during, and after your period. ## FAQs ### Why is it hard to sleep on my period? It’s hard to sleep on your period as fluctuating progesterone and estrogen levels increase your body temperature and anxiety. Period-related pain like cramps and mood symptoms like anxiety can also make it hard to fall asleep. ### What is the best position to sleep on your period? The best position to sleep in on your period is the one you find the most comfortable and the one that helps you get the most sleep. However, sleeping on your side in the fetal position may help reduce cramps and leakage. ### How to sleep on your period with cramps To sleep on your period with cramps, try laying in the fetal position, which helps your abdominal muscles relax and may ease the pain. A hot water bottle, heating pad, yoga, and abdominal massage can also help relieve cramps. ### How to sleep on your period without leaking To sleep on your period without leaking, try sleeping on your side with your legs together. Putting in fresh protection just before bed and doubling up on your protection — like wearing a menstrual cup with period pants — can also help reduce leakage. ### How to help insomnia during period To help insomnia during your period, try improving your sleep hygiene, managing your anxiety, getting cognitive behavioral therapy, and trying light therapy. Speak to a professional about whether therapy or medication could help you. ### How to sleep on your period with a pad To sleep on your period with a pad, put in a fresh pad just before going to sleep and choose a pad designed for sleep or a very absorbent pad to get you through the night. Try sleeping in the fetal position, instead of on your front or back, to avoid leaks. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Sleep When Someone is Snoring? 15 Methods to Try published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep When Someone is Snoring? 15 Methods to Try Published 2022-11-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to sleep when someone is snoring? * You can sleep when someone is snoring by wearing ear plugs, using a white noise machine, sleeping separately from the snorer, going to bed earlier than the snorer, rolling the snorer to their side, and, if you really can't take it, waking them up. * Improving your own sleep hygiene — behaviors you can do during the day to help you sleep at night — can also make it less likely you'll be woken up when someone is snoring. * Improve your sleep hygiene by keeping a regular sleep schedule, getting out in sunlight in the morning, and avoiding light, coffee, meals, and exercise too close to bedtime. * The [RISE app](https://www.risescience.com/.md) can tell you exactly when to do 20+ sleep hygiene behaviors each day so you can get the sleep you need. It’s 3 a.m. and you have to get up in four short hours. But instead of sleeping soundly, you’re kept awake by the sound of snoring coming from the other side of the bed. It’s a common occurrence; [51% of men and 40% of women](https://yougov.co.uk/topics/society/articles-reports/2015/08/07/defence-snoring) snore. But just because it’s common, doesn’t mean you should live with it, especially if it’s impacting your sleep and next-day energy levels. And to make matters worse, snoring disturbs the sleep of the snorer, too, so fixing the cause of their snoring can improve their sleep and next-day energy levels as well. But besides filing for divorce and moving out, how can you sleep when someone is snoring? Below, we’ll dive into 15 methods to help you get the sleep you need. Some of these involve ways you can drift off, even with the sound of snoring, and others involve ways you can get to the root of the problem and stop your partner snoring once and for all. The [RISE app](https://www.risescience.com/.md) can help with many of them. ‍ [What causes snoring?](#causes) [How to sleep when someone is snoring?](#sleep) [How to stop someone snoring?](#stop) [How to stop someone snoring without waking them?](#waking) ‍ ## What Causes Snoring? When we sleep, the muscles in our throat relax and tissues can sag into the windpipe, partially blocking it. When we breathe in and out, air moves over these tissues, making them vibrate and make noise — and this is what we hear as snoring. You’re more likely to snore if you’re overweight, a smoker, drink alcohol, take [sleep aids](https://www.risescience.com/blog/sleep-aids.md), or sleep on your back, as these things make your throat muscles relax. Snoring may also be caused by a blockage in the nose, like a deviated septum, allergies, enlarged tonsils, or the tongue blocking airflow in the airway. Snoring itself isn’t always dangerous. However, snoring can be a sign of obstructive sleep apnea (OSA), a sleep disorder that causes you to stop breathing periodically throughout the night. And sleep apnea can be dangerous if left untreated as it’s linked to obesity, stroke, and all-cause mortality. We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. Even if snoring isn’t a sign of sleep apnea, the snorer is likely waking up briefly throughout the night, either from the sound of their own snoring or from their disordered breathing. So, their own sleep is disturbed and their [next-day energy levels](https://thorax.bmj.com/content/46/11/807.short) take a hit. Snoring doesn’t just affect the snorer, though. Those exposed to [noise at night](https://www.sciencedirect.com/science/article/pii/S1984006314000601) often experience daytime sleepiness, mood changes, and decreased mental performance. Plus, loud snoring can easily cause sleep deprivation, both for the bed partner listening to it and the snorer getting woken up by the aggravated partner elbowing them in the ribs. And [sleep deprivation](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) can lead to everything from poor mood, decreased productivity, and health problems like obesity, heart disease, and even premature death. So, snoring, even if it’s not sleep apnea, is worth looking into as it can disrupt the all-important sleep of both the snorer and anyone who hears it. ‍ ## How to Sleep When Someone is Snoring? Is someone's snoring keeping you up? Here’s how to drift off without disturbing them too much. ### 1\. Wear Earplugs [Earplugs](https://www.amazon.com/dp/B005YUW7A2/) are a great way to block out the noise of snoring, and they may even improve the sleep of the snorer, too. One [study](https://pubmed.ncbi.nlm.nih.gov/16696877/) found earplugs helped people with snoring partners feel less sleepy during the day. The snorer’s health improved, too, potentially because their partner wasn’t waking them up during the night to stop their snoring. Always forget to put in earplugs until you’re woken up by snoring in the middle of the night? The [RISE app](https://www.risescience.com/.md) can remind you to put them in just before you go to bed. While noise-canceling headphones may help, they can be hard to sleep in. Experiment with different types of earplugs that block out snoring noise to find ones you can fall asleep easily while wearing. Our team likes [these affordable ones from Mack’s](https://www.amazon.com/dp/B005YUW7A2/). *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/ear_plugs/) *to set up their wear earplugs reminder.* ### 2\. Use a White Noise Machine A white noise machine can block out the sound of your partner snoring. While there’s not much research into white noise and snoring, research does show white noise machines can improve the sleep of those sleeping in busy environments. One [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021) looked at sleepers in New York City and found that, when using a white noise machine, they fell asleep faster and were awake for less time during the night compared to when they didn’t use the machine. However, the study was small — only 10 participants — and long-term exposure to noise while sleeping has been linked to reduced[deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) and REM sleep, so more research needs to be done. If snoring doesn’t wake you up in the middle of the night and it just disturbs you as you’re trying to drift off, you could set a white noise machine on a timer, so it only plays for an hour or so, instead of all night. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Sleep Separately If you have a spare bed available, consider sleeping in different rooms. While it can be sad to sleep apart, consider how disruptive poor sleep is to your life and the resentment it can cause in your relationship. However, sleeping separately may not be the easy fix it sounds like. Research suggests sleeping alone may not improve your sleep that much. It might also be that it takes several nights to start sleeping better. One [study](https://erj.ersjournals.com/content/34/5/1127) looked at women who had a snoring partner and measured their sleep for a night when they shared a bed and a night when they slept alone. The results showed factors like sleep duration, sleep efficiency (how long they spend in bed sleeping), and how much deep sleep they got didn’t change. Only time spent in light sleep and awakening index (the number of times they woke up per hour) improved, but these improvements were small. However, the research was only for one night and only included 16 couples, so larger and longer studies need to be done. The study stated: “In conclusion, we found little objective evidence that sleeping apart for one night significantly improved objective sleep quality in the female partners of male snorers. …\[However,\] Sleeping alone for one night may not be sufficient to allow recovery of SWS in individuals chronically exposed to snoring at night. A longer period of sleeping in quiet surroundings may be needed to restore the normal sleep structure.” Sleeping separately may work for you. Although some [studies](https://academic.oup.com/sleep/article/45/Supplement_1/A4/6592562) show you get better sleep with a partner (when snoring isn’t an issue), [others](https://www.sciencedirect.com/science/article/abs/pii/S1389945701001186) show you may be better off heading to separate beds when it is. ### 4\. Go to Bed Earlier Than the Snorer ![RISE app screenshot showing your partner's sleep debt](/assets/629817fb93375c66ed72b1e4_H3CgYWlXyiPuTps7LStLxMFM_Vyg4CEND2Ww8j3rApwZF_d_WQxjlc8vJ3Fy2V4c1XQL_V08MdbuU9s8t6mhi3qCIzr5jl1KGpZOJiJOPsuRpVhffqDyfs1fMyfda6QYs2znV1jORrTA77E0jQ.png) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you and your partner have. Not all snoring wakes you up. You may find your partner’s snoring only keeps you awake, but once you’re asleep, it doesn’t disturb you. If this is the case, consider heading to bed first, aiming to be asleep by the time your partner comes to bed. Just make sure your partner is quiet and doesn’t turn on the lights when they eventually come to bed. Whether you’re able to go to sleep at different times will depend on both partners’ lifestyles — if one of you has to be up earlier for work, for example — and[chronotypes](https://www.risescience.com/blog/chronotype.md), or whether you’re an early bird or night owl. **Heads-up:** Don’t let the snorer sacrifice sleep by going to bed later. Keeping sleep debt low should be a priority for both partners. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of the amount of sleep you owe your body compared to your sleep need, the genetically determined amount of sleep you need ([not everyone needs 8 hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md)). Make sure the snorer isn’t going to bed later and cutting into their sleep time, building up sleep debt. RISE works out your individual sleep need and how much sleep debt you’re carrying. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and*[*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 5\. Roll Them Onto Their Side Snoring is common when someone sleeps on their back, and it can sometimes even be fixed simply by changing to sleeping on their side. In fact, about [56% of people with sleep apnea have position-dependent sleep apnea](https://link.springer.com/article/10.1007/s11325-012-0683-5), which means there’s a difference of 50% or more in apnea index (used to measure how severe sleep apnea is) between sleeping on their back and sleeping in another position. [Research](https://pubmed.ncbi.nlm.nih.gov/12683476/) shows even in those without sleep apnea, sleeping on their side reduced both the amount of time spent snoring and the intensity of snoring. If you wake up in the middle of the night to find someone snoring on their back, try gently nudging or rolling them onto their side. Depending on how heavy a sleeper they are, you may be able to do this without waking your sleeping partner. ### 6\. Wake Them Up This tip is a tricky one. As much as your partner is disturbing your sleep, you don’t want to disturb theirs by waking them up each time you catch them snoring — no matter how tempting that is. But waking them up is an option. Find out [how to wake someone up](https://www.risescience.com/blog/how-to-wake-someone-up.md) here. Hint: gentle touch is the least disturbing during the night. You can also use RISE’s Partner Connect feature to track both your and your partner’s sleep debt. You’ll then know who is in need of a good night’s sleep more urgently — although, of course, it’s important for both of you. It’ll also help you understand whose sleep is being more compromised by the snoring as the app’s sleep tracking shows you how often you were both awake during the night. If your partner’s sleep debt is high, it may be more important to not disturb them, let them get some much-needed sleep, and turn to other methods to help you sleep that don’t involve waking them up. ### 7\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day. Sleep hygiene is the set of daily habits you can do to help you fall asleep faster and wake up less often during the night. Late-night light exposure or alcohol may wake you up during the night, and that’s when you hear the snoring, which stops you from getting back to sleep (or maybe it’s the poor sleep hygiene causing this, too). On the other hand, if you have poor sleep hygiene, your partner may fall asleep faster than you, meaning you’re left awake listening to their snoring. You can also encourage your partner to improve their sleep hygiene, too, to make sure their sleep — even if it’s disturbed by snoring — is the best it can be. Sleep hygiene includes: * **Getting bright light first thing:** Aim to get 10 minutes of natural light as soon as possible after waking up, or 30 minutes if it's overcast or you're getting light through a window. This resets your body clock each day. * **Avoiding light before bed:** Light suppresses the sleep hormone melatonin. Put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights 90 minutes before bed to stop this from keeping you up. * **Avoiding caffeine, large meals, exercise, and alcohol too close to bedtime:** All four can either keep you awake or cause you to wake up during the night. Dive deeper: * [When should you stop drinking caffeine?](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * [What time should you stop eating before bed?](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * [When is the best time to work out?](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) * [Does alcohol help you sleep?](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. The RISE app can guide you through 20+ sleep hygiene habits and the best time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Stop Someone Snoring? The best way to sleep when someone is snoring is to take steps to solve the snoring itself. Here’s what you can try. ### 1\. Get Them to Use an Anti-Snoring Device There are endless anti-snoring devices on the market. Nasal strips work by sticking to the outside of the nose and stretching the skin, keeping the nasal airways open. You can also buy devices that go inside the nose, keeping airways open this way. You can also get oral devices, which are similar to a mouthguard or retainer, that work by aligning the tongue and jaw to open up the airways. If allergies or congestion is causing the snoring, try a nasal spray or a neti pot to help unblock airways. ### 2\. Get Them to Use an Anti-Snoring Pillow Anti-snoring pillows align the head in a way that helps stop throat muscles from sagging into the airways and obstructing breathing. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676069/) shows these special pillows can help reduce snoring — both the severity and frequency of it. ### 3\. Change Their Sleeping Position Sleeping on your side can help to reduce snoring as it can keep the airways more open than sleeping on the back does. Try encouraging your partner to try sleeping on their side if they don’t already. If this doesn’t come naturally to them, or they don’t find it comfortable, they can try a pregnancy pillow (even if not pregnant) or placing a pillow between their knees. You can also buy a mattress designed for side sleepers, which can make the position more comfortable by allowing the shoulder and hip to sink into the mattress. ### 4\. Try Positional Therapy It can be hard for someone to switch to side sleeping if their default sleep position is on their back. Others may find they can fall asleep on their side, only to roll onto their back while asleep. This is where [positional therapy](https://link.springer.com/article/10.1007/s11325-012-0683-5) can help. Positional therapy is a group of methods to prevent people from sleeping in the worst position, in this case, on their back. Some people swear by sewing a tennis ball into the back of the snorer’s pajamas to make back sleeping extremely uncomfortable, but there are plenty of devices out there to help. These include: * Belts with bumpers on the back * Vests with hard foam shapes on the back * Devices you wear around your chest that vibrate when you roll onto your back * Foam wedges that you sleep between to stop you rolling over And these devices are effective. [Research](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1479-8425.2009.00401.x) found a vest with inflatable chambers on the back helped snorers sleep on their side and reduced the amount they snored — most participants reduced their snoring by more than 50%. Sleeping with the vest and reducing snoring came without negatively affecting their sleep or [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md). While side sleeping is best, consider sleeping on your front if you can’t train yourself to side sleep. Gravity will pull your tongue and soft tissue away from your airways, opening them up more than back sleeping will. Neck pain is a common complaint among stomach sleepers, though, so use a thin pillow to keep your spine aligned and reduce strain on your neck. While back sleeping is the worst sleeping position for snoring, you can make it better by elevating your head and neck to stop gravity from collapsing your airways. You can lift your head up with a wedge-shaped foam pillow or an adjustable base bed. ### 5\. Get Them Tested for Sleep Apnea Snoring can be a sign of sleep apnea, which is a serious sleep disorder. Ask your partner to get checked out for it. This usually involves doing a sleep study either in a sleep clinic or at home. Treatment options are available for sleep apnea, such as sleeping with a continuous positive airway pressure (CPAP) machine, using oral appliances, and losing weight. These treatments can not only help the person suffering from sleep apnea, but their partner, too.[Research](https://www.sciencedirect.com/science/article/abs/pii/S0025619611639918) shows when snorers with sleep apnea wear a CPAP machine, their partner could get 62 minutes of extra sleep a night. You can learn more about [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ### 6\. Stop Drinking Alcohol a Few Hours Before Bed ![RISE app screenshot showing when to stop drinking alcohol each day](/assets/627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju-9jbeggzzarmB8Qr_5JxH3QR4HFR3RN3nhrROXs-Mrxcw.png) The [RISE app](https://www.risescience.com/.md) can tell you when to stop drinking alcohol each day, based on your body clock. If your partner likes to enjoy a nightcap before bed, consider swapping it for a non-alcoholic one or having it earlier in the day. Alcohol can cause the throat muscles to relax, increasing the likelihood of snoring. Plus, [alcohol can fragment your sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) — or cause you to wake up during the night — and suppress REM sleep, so it’s best to avoid it as part of great sleep hygiene, anyway. You can check the RISE app for the best time to have your last alcoholic drink each day based on your body clock. But as a rough guide, stop drinking three to four hours before bed. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 7\. Encourage Lifestyle Changes There are a few things that make people more likely to snore, including being overweight, smoking, and using sleep aids or sedatives. You could talk to your partner about [losing weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md), if they need to, giving up smoking and sleep aids to see if that improves their snoring, and your sleep. ### 8\. Encourage Your Partner to Lower Their Sleep Debt Snoring can cause sleep deprivation, but it turns out sleep deprivation can also make snoring worse. One [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) found that when participants had four hours of sleep for six nights there was a significant increase in the percentage of time spent snoring. When not sleep deprived, the participants only snored intermittently. What’s more, those with sleep apnea in the experiment snored more and had more sleep apnea episodes when sleep deprived. So, if your partner is sleep deprived, encourage them to focus on getting enough sleep. They can use the RISE app to work out their individual sleep need and track their sleep debt. If their sleep debt is high, they can lower it through well-timed naps or by going to bed a little earlier or sleeping in a little later. You can also keep track of their sleep debt with RISE’s Partner Connect feature, so you know when the odds of them snoring are higher. You can find out more about [how to stop snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) here. ‍ ## How to Stop Someone Snoring Without Waking Them? Most of the methods we’ve listed above for how to sleep when someone’s snoring don’t involve waking them. You can: * Wear earplugs * Use a white noise machine * Sleep separately * Go to bed earlier than the snorer * Gently roll them onto their side * Improve your sleep hygiene However, while you won’t be disturbing their sleep by physically waking them, the snorer most likely is experiencing disturbed sleep anyway through their disordered breathing. Snoring can cause micro-awakenings throughout the night, even if it’s not full-blown sleep apnea. And snoring can [decrease sleep quality](https://thorax.bmj.com/content/46/11/807.short) (although experts don’t agree on a [definition](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) for sleep quality yet) and cause daytime sleepiness, even if the snorer doesn’t have sleep apnea. So, you should still help the snorer get to the root of their snoring, even if you find a way to drift off with the noise. Try the methods listed above like: * Avoiding alcohol close to bedtime * Using an anti-snoring device or pillow * Trying positional therapy to change their sleep position to their side ## Get the Sleep You Need, Even with a Snoring Soundtrack Drifting off when someone is snoring isn’t easy, and it shouldn’t be something you put up with night after night. Not only is your sleep hugely important for your health, the snorer’s sleep is probably being compromised, too. And that’s not to mention the resentment that can build up when your nights are disturbed. To sleep when someone’s snoring, try wearing ear plugs, using a white noise machine, or heading to bed before the snorer. You can also use the[RISE app](https://www.risescience.com/.md) to improve your sleep hygiene, so you fall asleep faster, wake up less often, and nothing else gets in the way of a good night’s sleep. As well as finding ways to fall asleep with the noise, aim to get to the bottom of the snoring to improve everyone’s sleep long-term. ‍ ## Your snoring and sleep apnea questions answered: * [How do you know if you have sleep apnea?](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * [How to get rid of sleep apnea: 11 treatment options](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [What is the best sleep position for sleep apnea?](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Sleep apnea and weight gain: can the link be broken?](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) * [Why am I snoring all of a sudden? Causes and how to stop it](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) * [How to stop snoring: 16 methods for a quiet night's sleep](https://www.risescience.com/blog/how-to-stop-snoring.md) ‍ ## FAQs ### How do couples sleep when one snores? If your partner snores, try wearing earplugs, using a white noise machine, rolling them onto their side, or going to bed before them. You can also encourage the snorer to get tested for sleep apnea, try positional therapy, lose weight, quit smoking, and stop drinking alcohol close to bedtime. ### Is my partner’s snoring affecting my sleep? Yes, your partner’s snoring will most likely be affecting your sleep. It may be waking you up during the night, making it hard to get the right amount of sleep for you, and it can even cause reactions in your body — like increased heart rate and blood pressure — even if the snoring doesn’t wake you up fully. ### How do you stop someone from snoring without waking them? To stop someone from snoring without waking them, try gently rolling them onto their side. You can also wear earplugs or use a white noise machine to block out the sound, or move to a separate room. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Sleep With a Stuffy Nose? 32 Tips for Falling Asleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep With a Stuffy Nose? 32 Tips for Falling Asleep Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to sleep with a stuffy nose? * To sleep with a stuffy nose, try sleeping with your head elevated, side sleeping, taking a hot shower, lowering stress and anxiety, using a humidifier, keeping your bedroom clean, avoiding eating and drinking alcohol too close to bedtime, and improving your sleep hygiene. * If you’ve tried a few ways of reducing your stuffy nose and still can’t figure out what’s causing it, get medical advice. A doctor can run tests to find out if you have a nasal blockage. * The [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=how+to+sleep+with+a+stuffy+nose) can guide you through 20+ sleep hygiene behaviors to give you the best chance of drifting off and sleeping through the night, even with a stuffy nose. Getting enough sleep will give your immune system the rest it needs to fight off stuffiness and reduce your odds of catching a new illness or developing new allergies. Your head hits the pillow after a long and tiring day. All you want to do is drift off and get some much-needed sleep — but your nose has other ideas. When you’ve got a stuffy nose, breathing feels hard to do, and falling asleep can feel almost impossible. Even if you have no other symptoms, once you do fall asleep, a stuffy nose can wake you up during the night, cutting into your sleep time even further. This not only leaves you feeling tired the next day, it makes it harder for your body to fight off a stuffy nose from allergies or an illness. Luckily, there are ways you can get a good night’s sleep — or as good as possible — when your nose isn’t playing ball. Below, we’ll dive into how you can sleep with a stuffy nose and how the [RISE app](https://www.risescience.com/.md) can help. ‍ [What causes a stuffy nose?](#causes) [Why is my stuffy nose worse at night?](#stuffy) [Is it bad to sleep with a stuffy nose?](#bad) [How to sleep with a stuffy nose?](#sleep) ‍ ## What Causes a Stuffy Nose? Blocked nose? There are a few common causes of nasal congestion, including: * A respiratory infection like the common cold or [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) * Seasonal allergies * Allergies to dust mites, mold, pet dander * Tobacco smoke * Alcohol * [Pollution](https://www.risescience.com/blog/air-quality-and-sleep.md) * Cold or dry air * Food, especially spicy food * Acid reflux and gastroesophageal reflux disease (GERD) * Obstructive [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Nasal obstructions like nasal polyps or enlarged turbinates (bony plates in your nose) * Deviated septum * Medications (such as those for high blood pressure, [erectile dysfunction](https://www.risescience.com/blog/how-to-treat-erectile-dysfunction-naturally.md), depression, and seizures) ‍ ## Why is My Stuffy Nose Worse at Night? Stuffy noses can affect anyone, at any time of day, but they can often be worse at night. When you lay down, [nasal congestion](https://link.springer.com/article/10.1007/s11882-012-0330-z) gets worse. Blood flows to your nasal passages, causing swelling and obstruction. And gravity can’t work to drain away congestion. This congestion can flow up into your upper airways, making it harder to breathe through your nose. Another culprit of nighttime stuffiness is [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md). Stomach acid can travel up into your throat and nasal cavities when you’re laying down and cause irritation and congestion. Nasal congestion also runs on a [circadian rhythm](https://pubmed.ncbi.nlm.nih.gov/15536446/), a roughly 24-hour biological clock. It is at its worst at night and during the early morning, so you may feel more of a blocked nose during these times. You might also have more of a runny nose at night if you’re allergic to something in your bedroom — like dust mites, mold, or pet dander. Some [species of plants](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5106497/) also release pollen at night, which can trigger an allergic reaction and the stuffy nose that often comes with it. One final reason your stuffy nose may feel worse at night? There’s nothing else distracting you. You may not notice a blocked nose during the day, but it’s hard to ignore when you’re laying there doing nothing but counting sheep. ‍ ## Is it Bad to Sleep with a Stuffy Nose? A stuffy nose can be uncomfortable, but is it really a problem when it comes to sleep? The short answer is yes. Sleep is vital to just about everything important in life: energy, productivity, mood, and your physical and mental health. And when you have a stuffy nose, it can be much harder to fall and stay asleep. But that’s not just because it’s uncomfortable. Breathing problems can lower your [arousal threshold](https://www.mdpi.com/2077-0383/10/3/471). This is how easily you can be woken up from sleep. When you have a stuffy nose, you’re more likely to be woken up during the night. This could be by light, noise, or other poor sleep hygiene, such as that late-afternoon coffee you had. **Heads-up:** [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of healthy sleep behaviors you can do each day to get the best sleep possible each night. The RISE app can guide you through 20+ daily sleep hygiene habits. Beyond a lowered arousal threshold, you’re probably also mouth breathing when you’ve got a stuffy nose. And [mouth breathing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047298/) can lead to a whole host of health issues including: * Dry mouth * [Sore throat](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * Bad breath * Tooth decay and [gum disease](https://link.springer.com/chapter/10.1007/978-3-031-12386-3_39) * Throat and eye infections * Snoring * Sleep apnea * [Low energy](https://www.risescience.com/blog/low-energy.md) * Symptoms that look like [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * Impaired brain function, [memory](https://pubmed.ncbi.nlm.nih.gov/30918208/), and learning ability * High blood pressure * Lowered blood oxygen levels * Increased stress response * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Malocclusion (misaligned teeth) * Reduced [lung volume](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/) as you’re not breathing with your diaphragm as much It’s also a vicious circle. When you’ve got nasal congestion, bacteria can grow and thrive in your nose. This leads to infections, which leads to more congestion, more stuffiness, and more sleep and health problems. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## How to Sleep With a Stuffy Nose? Here’s how to get some relief and, hopefully, some sleep when a blocked nose strikes. ### 1\. Try Sleeping with Your Head Elevated Your sleep position is important for comfort, but it can also make a difference to how stuffy your nose feels. As laying down can make congestion worse, try propping your head up with an extra pillow. This can be the best position to sleep in when you’ve got a stuffy nose as gravity can then help drain away congestion. If congestion is a frequent problem — perhaps throughout allergy season — consider investing in a wedge-shaped foam pillow or adjustable base bed, both of which make elevating your head and upper body easier. One win-win? Sleeping with your head elevated can help to [reduce snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) and sleep apnea, both of which may be worse when you’ve got a stuffy nose. While position can help, don’t sacrifice sleep to stay elevated. If you can’t fall asleep this way, the sleep you lose out on will be more harmful than sleeping in the “wrong” position. You can learn more about [sleeping with or without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) and [proper pillow positioning for sleep](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) here. ### 2\. Try Sleeping on Your Side Not a fan of sleeping on your back? Sleeping on your side may also help. Side sleeping encourages nasal breathing, which can help to filter out allergens, if these are the reason for your stuffiness. Sleeping on your side can also help keep your airways as open as possible, which can reduce snoring and sleep apnea. And it may help stop congestion gathering at the back of your throat causing postnasal drip. If acid reflux or GERD are causing congestion, [research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found sleeping on your left side in particular can help reduce the symptoms. We’ve covered the [best side to sleep](https://www.risescience.com/blog/best-side-to-sleep-on.md) on other health concerns here. ### 3\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Good sleep hygiene will help you fall asleep faster and wake up less often during the night. It can also make sure nothing else gets in the way of sleep — you’ve already got a stuffy nose to deal with, after all. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm, or body clock, for the day, helping you fall asleep come bedtime. Aim for at least 10 minutes of light as soon as possible after waking up. Make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light is great in the mornings, but it can keep you up in the evenings. Dim the lights and put on [blue light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md)about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for when to avoid each one daily. Bonus: drinking alcohol and eating then laying down can also cause congestion, so you definitely want to avoid these before bed — more on that soon. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to create the perfect sleep environment. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 4\. Take a Hot Shower A hot shower before bed can help you drift off more easily, but breathing in the steam can also help decongest your nose. It loosens mucus, making it easier to drain away and it can help to relieve sinus congestion. If you suffer from allergies, showering before bed will prevent any pollen or pet dander on your hair, skin, and clothes from coming to bed with you. ### 5\. Do a Facial Steam Don’t want to get wet? A facial steam is an easy home remedy to try. Hold your head over a bowl of hot water and breathe in the steam. Place a towel over your head to stop the steam from escaping. ### 6\. Lower Stress and Anxiety Stress and anxiety can keep you awake at night, meaning you’ll be left awake suffering with your stuffy nose for longer. But there’s another reason to work on lowering your stress. A [2022 study](https://onlinelibrary.wiley.com/doi/abs/10.1002/lary.30318) found allergic rhinitis (cold symptoms from allergies) was linked with anxiety and depression. And another [study](https://www.annallergy.org/article/S1081-1206(13)00492-4/fulltext) found: “individuals with persistent emotional stress have more frequent allergy flares.” You can lower stress and anxiety by: * **Doing a calming bedtime routine:** Try reading, listening to music, journaling, or doing yoga in the run-up to bedtime. This will help slow your body and brain down for sleep. * **Doing a brain dump:** Write down what you’re worrying about or write a to-do list for tomorrow ([research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing down what you need to do can help you fall asleep faster than other types of nighttime journaling). RISE’s brain dump feature will remind you of everything you write down the next day. * **Try relaxation techniques:** RISE’s audio guides can walk you through [science-backed relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like progressive muscle relaxation and diaphragmatic breathing. We’ve covered more on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ### 7\. Do Some Breathing Exercises Breathing exercises can help promote your body’s natural relaxation state — ideal for when a stuffy nose is stressing you out before bed. Breathing exercises can also help decongest your nose. Here’s a [decongesting exercise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/) to try: * Take a normal breath through your nose * Use your fingers to pinch your nose to hold your breath * Continue pinching and nod your head up and down, then side to side * Hold your breath for as long as you can, until you feel the urge to breathe * Let go of your nose and try to breathe through it as calmly as possible * Rest for 30 to 60 seconds then repeat. Do this six times. We’ve covered more on [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 8\. Breath Through Your Nose Yes, we know this is hard — and sometimes impossible — when you’ve got a stuffy nose. But, whenever you can, try to breathe through your nose instead of your mouth. Your nose acts as a natural filtration system, filtering out allergens that can cause further stuffiness, and a humidifier, adding moisture to the air, which can reduce the chances of stuffiness. [Nasal breathing](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf) also comes with the added benefits of: * Reduced snoring * Improved daytime energy * Improved self-reported sleep quality * Reduced anxiety * Reduced infections * Improved performance for [memory consolidation](https://www.annualreviews.org/doi/10.1146/annurev-neuro-090121-014424?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed), memory recall, and visuospatial tasks * Increased nitric oxide, which is linked to immune system function, weight, circulation, mood, [sexual function](https://www.risescience.com/blog/how-to-increase-sex-drive.md), and it may even help reduce the severity of COVID * Reduced severity of [exercise-induced asthma](https://europepmc.org/article/med/8599744) If your blocked nose feels better during the day, try to take some deep nasal breaths. When your stuffiness clears up, aim to get back to nasal breathing as soon as possible. It’s easy to slip into the habit of mouth breathing, even when your nose is working perfectly fine. We’ve covered more [ways to stop mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) and the [benefits and risks of mouth taping](https://www.risescience.com/blog/mouth-taping-for-sleep.md) here. ### 9\. Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. ‍ [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need each night. It’s important to keep your sleep debt low at any time to get maximum energy, health, and wellness. But it’s especially important when you’re suffering from a stuffy nose. Keeping your sleep debt low will help you overcome an illness and fight off allergies. Getting enough sleep keeps your immune system functioning properly, and it lowers your odds of [catching a cold](https://academic.oup.com/sleep/article/38/9/1353/2417971), preventing future stuffiness. It can also keep allergies at bay. [Research from 2022](https://aacijournal.biomedcentral.com/articles/10.1186/s13223-022-00669-z) found those who got six hours or less sleep a night had 1.27 times higher odds of developing allergic sensitization (when your body becomes sensitive to a new allergen) compared to those who got seven to eight hours a night. RISE can work out how much sleep you need and how much sleep debt you have. We recommend you keep sleep debt below five hours to feel and function your best. Got more than that? You can pay down sleep debt by: * **Taking naps:** Daytime naps are useful if your stuffy nose is worse at night. Check RISE for the best time to nap to stop it from keeping you up at night. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your body clock. * **Improving your sleep hygiene:** [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) can cut down the time it takes you to fall asleep and reduce how often you wake up during the night, meaning you get more sleep overall. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 10\. Clean Your Bedding Regularly Dust mites thrive in your bedding, pillows, and mattress. And many of us are allergic to them with sneezing, coughing, sinus pain, and a stuffy nose becoming a regular occurrence when we crawl into bed. Keep dust mite populations as low as possible by washing your bedding once a week in hot water at 130 degrees Fahrenheit. Clean and vacuum your bedroom, and the rest of your home, regularly. Staying on top of cleaning stops pet dander and pollen you’ve brought in from outside building up in your bedroom, too. ### 11\. Treat Mold as Soon as You Spot it While you’re cleaning, keep an eye out for mold. This can build up in humid environments like your bathroom. Mix about a cup of bleach with a gallon of water and wipe any surfaces where mold is growing. Keep your home well-ventilated to reduce future mold growth. ### 12\. Upgrade Your Mattress If allergies regularly give you a stuffy nose, consider investing in a hypoallergenic mattress. Foam or latex layers can resist dust mites, as well as other allergens like mildew and mold. An anti-allergy mattress cover can also provide extra protection against mites. We’ve covered more on how to pick the right mattress here. ### 13\. Use a Humidifier Stuffy nose with no obvious trigger? It could be dry air. Try using a humidifier to add moisture to the air in your bedroom. Watch out, though. Humid air can trigger mold, and dust mites love humidity, too. A [2018 meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325) of the parameters necessary for an optimal sleep environment states relative humidity should be 40% to 60%. The EPA, meanwhile, recommends between 30% and 50%. ### 14\. Invest in an Air Filter An air filter, such as a HEPA filter, can remove allergens from the air, including pollen, dust mites, and pet dander. This can help if allergies trigger your stuffy nose, or if allergen-laden air makes it worse. ### 15\. Keep Pets Out of Your Bedroom Yes, we know cuddling your pet is a relaxing way to fall asleep, but it’s not doing your blocked nose any favors. Pet dander can cause congestion, or make it worse if something else is triggering stuffiness. Keep your pet out of your bedroom, or at the very least, out of your bed. If you don’t have a pet, take a shower and change your clothes when you get home from spending time with animals. ### 16\. Stop Pollen Build Up Seasonal allergies can leave you with a stuffy nose for months. When spring rolls around, pay extra attention to how much exposure you get to pollen. Wash your bedding regularly, take a shower, and change your clothes when you’ve been outside, and consider using an air filter to remove pollen from the air. Keeping your windows closed can stop pollen from getting in. But, beware, if your bedroom is too warm it will be harder to drift off. Set your thermostat to [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) for the best night’s sleep. One more thing to be aware of: getting sunlight in the morning is key to regulating your sleep-wake cycle and helping you feel sleepy at night. But pollen count is highest in the mornings, so a morning walk can trigger your allergies and a stuffy nose that lasts all day long. If you really can’t get outside for natural sunlight, try getting sunlight through a window or using a light therapy lamp instead. ### 17\. Avoid Eating Too Close to Bedtime ![RISE app screenshot showing you when to have your last big meal](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your last large meal each day. ‍ Eating too close to bedtime can cause a range of issues. It can throw off your body clocks, cause [digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) that keep you awake (and suffering with your stuffy nose for longer), and it can even be the cause of congestion in the first place. When you eat and then lay down, stomach juices can flow up into your sinuses, ears, nose, and mouth, causing inflammation and congestion. This is especially true if you’ve had something spicy for dinner or enjoyed an alcoholic beverage. Aim to be done with dinner at least two to three hours before heading to bed. You can learn more about [what time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. RISE can tell you the exact time you should aim to be done with dinner to stop it from impacting your sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *to set up their avoid late meals reminder.* ### 18\. Use a Nasal Strip or Nasal Dilator Nasal strips stick to the outside of your nose, pulling your nostrils open, and nasal dilators go inside your nostrils, pushing them open. Both devices help to widen your nasal airways, which can help you breathe more easily through your nose and sleep better. ### 19\. Try a Nasal Decongestant You don’t want to rely on medication, especially if your stuffy nose is an ongoing problem. But decongestants can help relieve a stuffy nose, so you can get some sleep. You can try nasal sprays — like saline sprays or steroid sprays — or decongestant tablets. **Heads-up:** Overusing nasal decongestants can actually cause more congestion, so only turn to them as a short-term solution. ### 20\. Try Medications Medication can help relieve a stuffy nose and target the cause of it, such as cold and flu medication or allergy meds. This, too, should be a short-term solution, though. Allergy meds can cause drowsiness, even the ones that are labeled “non-drowsy.” During the day, this can impact your work or other responsibilities, and it also makes maintaining good sleep hygiene harder to do. You might skip your morning walk and workout, and then indulge in a late-afternoon coffee, for example. Allergy meds can also change your sleep. They create manufactured sleep, as opposed to naturalistic sleep. During this manufactured sleep, brain waves during [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) aren’t as deep. Some antihistamines, like diphenhydramine, which is marketed under the brand name Benadryl, block the neurotransmitter [acetylcholine](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2091745?utm_campaign=Sleep%20Science%20Sunday%202%2F19%2F23%20%2801GSC1NA26XA6XDCWXBQVS51DH%29&utm_medium=email&utm_source=Sleep%20Science%20Sunday%20targets&_kx=6f0yYsKmqelYWSaZbmLbf2ewpdGoJVrvxSSNUCpOfjo%3D.S6Dv7G), which is important for rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). You’ll get less REM — needed for important tasks like emotional regulation and memory consolidation — and more light sleep. And you may feel groggy the next day, putting you at risk of slacking on your sleep hygiene again. Side effects from medications — such as an upset stomach, dry mouth, or headache — can also make falling asleep harder to do. Plus, you can also become dependent on diphenhydramines and feel like you can't sleep without them. We cover [why you can't sleep without Benadryl](https://www.risescience.com/blog/cant-sleep-without-benadryl.md) here and [how allergies can make you tired and what to do about it](https://www.risescience.com/blog/can-allergies-make-you-tired.md) here. ### 21\. Stay Hydrated Hydration can help keep your nasal passages moist, avoiding irritation, and it can help to flush out congestion. Drink plenty of water throughout the day. According to the [US National Academies of Sciences, Engineering, and Medicine](https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk), women should drink about 11.5 cups of water a day and men should drink about 15.5 cups a day. You may need to drink more if you’re very active or live in a hot environment. ### 22\. Get an Allergy Test Speak to your healthcare provider or an allergist if you think allergies are behind your stuffy nose. They can run tests to see what you’re allergic to exactly. They can also recommend treatment options to help such as allergy shots or allergy immunotherapy, which retrains your immune system. If allergies are to blame, you can learn more ways to sleep with allergies here. ### 23\. Quit Smoking If you’re a smoker, try to quit. Smoking aggravates and inflames your airways, making it harder to breathe through your nose. If someone else in your household smokes, try asking them to quit or at least asking them to stop smoking in the house, so you don’t inhale the smoke yourself. Smoking also increases your odds of [insomnia](https://pubmed.ncbi.nlm.nih.gov/33221256/), so quitting can help improve your sleep all round. ### 24\. Avoid Alcohol Before Bed Alcohol can make you feel drowsy, but it actually messes with your sleep in more ways than one. It fragments your sleep, meaning you’ll wake up during the night, it can suppress REM, and it increases your odds of snoring and sleep apnea. It can also cause congestion as it dilates blood vessels in the nose. And [research](https://www.resmedjournal.com/article/S0954-6111(04)00437-8/fulltext) shows some people can get a stuffy nose after drinking. Alcohol can also trigger acid reflux, which can cause congestion. Cutting down on how much you drink may help relieve your stuffy nose. And avoiding it in the run-up to bedtime can stop it from impacting your sleep, especially if you’ve already got a blocked nose to deal with. We’ve covered [how long before bed you should drop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. For an exact time, check RISE for when you should have your last alcoholic beverage each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 25\. Fight Acid Reflux Acid reflux happens when stomach acid travels up into your esophagus. It can cause heartburn, [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md), and a bad taste in your mouth. And it can lead to congestion as stomach acid irritates your airways. [Research from 2021](https://bmcpulmmed.biomedcentral.com/articles/10.1186/s12890-020-01364-8) found those with GERD (chronic acid reflux) were more likely to have nasal disturbances such as sinusitis, non-allergic rhinitis, and allergic rhinitis. You can reduce acid reflux by: * Sleeping on your left side * Sleeping with your head and upper body elevated * Avoiding eating close to bedtime * Limiting trigger foods like caffeine, alcohol, and spicy and fatty foods We’ve covered [how to sleep with acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) here, including more ways to reduce it. ### 26\. Try a Neti Pot A neti pot rinses out your nasal airways with saline solution. This can help flush out allergens or congestion from a cold. Hold your head sideways over a sink and slowly pour the saline solution through the upper nostril so it drains out of the lower nostril. Repeat on the other side. If you suffer from frequent nosebleeds, skip this tip. ### 27\. Keep Tissues Near Your Bed If you wake up during the night and need to blow your nose, you don’t want to be getting out of bed, turning on the light, and hunting the house for tissues. Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), making it harder to drift off back to sleep, and getting out of a warm and comfy bed is never fun. When allergies or a cold strike, make sure you’ve got tissues to hand next to your bed, so you don’t have to get up in the night. If you do get up to grab tissues or use the bathroom, keep the lights as low as you can. Using a low power red light night light is ideal. ### 28\. Do a Sleep Reset If you find yourself awake in bed for more than 20 minutes, get up and do a sleep reset. Do a relaxing activity like reading until you begin to feel sleepy, then crawl back into bed. Doing a sleep reset will stop your brain from making the link between your bed and wakefulness. While you’re up, try to avoid screens, light, and checking the time — this will only cause anxiety, which will make falling asleep even harder. We’ve got more tips on [how to fall back to sleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) here. ### 29\. Eat Spicy Foods Spicy foods can help to thin the mucus in your nose, helping you breathe easier. This is thanks to a chemical called capsaicin. It can also increase mucus, which sounds like a bad thing, but this can sometimes help get your nose running and flush out congestion. Be sure to avoid anything spicy close to bedtime as this can cause a stuffy nose that impacts your sleep. And spicy foods can also trigger acid reflux, which can cause congestion. More on the [best and worst foods for sleep](https://www.risescience.com/blog/best-foods-for-sleep.md) here. ### 30\. Try Acupressure Acupressure involves putting pressure on a specific part of your body. Pushing sinus pressure points may help to relieve congestion. A [2022 study](https://europepmc.org/article/med/32282564) found four weeks of nightly acupressure helped those with allergic rhinitis. Acupressure was found to reduce their symptoms — including nasal congestion, sneezing, itching, and watery eyes — and improve their sleep quality. ### 31\. Be Careful of Caffeine ![RISE app screenshot showing you when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to have your final coffee each day. When you’ve got a stuffy nose, and the sleep problems that often come with it, it’s tempting to reach for an extra cup of coffee to get you through the day. But this can easily keep you up at night, causing you to build up sleep debt that could make you more susceptible to illnesses and allergies. Watch out for medications, like cold and flu meds, that contain caffeine, especially if you’re taking them in the afternoon or evening. Caffeine can last in your system for longer than you think — up to 12 hours! RISE can tell you when you should have your last coffee each day. We’ve covered more on [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 32\. Speak to a Doctor If you’ve tried a few ways of reducing your stuffy nose and still can’t figure out what’s causing it, get medical advice. A doctor can run tests to find out if you have a nasal blockage. You may have a sinus infection that needs antibiotics, or it may be something like nasal polyps or a deviated septum, which may require surgery to fix. ## Don’t Let a Stuffy Nose Keep You Up Whether it’s from allergies or the common cold, a stuffy nose can keep you up at night, stopping you from getting the sleep you need. Try propping yourself up on pillows to elevate your head, cleaning your bedding regularly, or taking a hot and steamy shower to reduce stuffiness. Beyond quick hacks, pay attention to your sleep hygiene. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene behaviors to give you the best chance of drifting off and sleeping through the night. And, while it can be hard with a blocked nose, don’t forget to keep your sleep debt as low as possible. RISE can work out how much sleep debt you have and keep track of it as you pay it back. Getting enough sleep will give your immune system the rest it needs to fight off stuffiness and reduce your odds of catching a new illness or developing new allergies. ## FAQs ### Why does my nose get stuffy when I lay down on my side? Your nose gets stuffy when you lay on your side as blood flow increases to your nasal passages, causing swelling and obstruction, gravity can’t help to drain away congestion, and stomach acid can travel up into your airways and irritate them. ### How do I unstuff my nose when I sleep? To unstuff your nose when you sleep, try sleeping with your head elevated, taking a hot and steamy shower before bed, using a neti pot, and using medication cautiously and as a short-term fix. ### How do you sleep comfortably when congested? To sleep comfortably when congested, try laying on your back with your head elevated so gravity can help to drain away congestion. Sleeping on your side can also help keep your airways open, so you can breathe more easily. ### Which side to sleep on with a blocked nose? When you’ve got a blocked nose, try sleeping on your back with your head elevated so gravity can then help to drain away congestion. Sleeping on your side can also help keep your airways open, so you can breathe more easily. If acid reflux is causing your blocked nose, sleeping on your left side is best. ### Is it dangerous to sleep with a blocked nose? It’s not dangerous to sleep with a blocked nose exactly. Your body will automatically switch to mouth breathing if you have difficulty breathing through your nose to make sure you’re getting enough air. But it can be hard to sleep with a blocked nose, and sleep deprivation can increase your odds of health issues like obesity, diabetes, and heart disease. Mouth breathing also comes with an increased risk of health issues like high blood pressure and sleep apnea. So, you want to fix your blocked nose if possible. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Sleep with Anxiety: 14 Science-Backed Tips To Help published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-with-anxiety domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep with Anxiety: 14 Science-Backed Tips To Help Published 2023-01-20 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Anxiety and sleep loss form a vicious cycle, where anxiety worsens sleep and sleep deprivation heightens anxiety. * Relaxation techniques like progressive muscle relaxation and a brain dump before bed can help calm your mind and improve your sleep. * Good sleep hygiene, managing stress, and keeping a regular sleep schedule are crucial to breaking the anxiety-sleep cycle. Falling asleep can be hard to do at the best of times. But when you have anxiety, you probably find yourself wide awake in bed longer than most. Sleep loss and anxiety can often become a vicious circle, too, as anxious thoughts keep you awake, but watching the clock and seeing how little sleep you’re getting only makes you more stressed. And sleep deprivation itself can make anxiety worse. Luckily, there are ways you can break the cycle to calm anxious thoughts and get the restful sleep you need to feel your best. Below, we’ll dive into why anxiety disrupts your sleep and, more importantly, what you can do to fall asleep in the first place and fall back to sleep if you wake up during the night. We’ll also cover how the [RISE app](https://www.risescience.com/.md) can help you get a good night’s rest, even with anxious thoughts. ‍ [What is anxiety?](#anxiety) [What are the symptoms of anxiety?](#symptoms) [Why is it so hard to sleep with anxiety?](#hard) [How do you fall asleep with anxiety?](#fall) ‍ ## What is Anxiety? Anxiety is the feeling of worry, nervousness, and unease. While feeling anxious some of the time is a natural response to stress, some of us feel severe anxiety, feel anxious all of the time, or these anxious feelings start impacting our work, health, and relationships. Anxiety disorders include: * Generalized anxiety disorder * Panic disorder * Post-traumatic stress disorder * Obsessive-compulsive disorder * Social anxiety disorder You may also experience sleep anxiety, where you feel anxious specifically about going to sleep — perhaps because you regularly struggle to fall asleep, have nightmares, or worry about what your sleep tracker will tell you in the morning. ‍ ## What Are the Symptoms of Anxiety? The symptoms of anxiety are different for everyone and vary depending on which type of anxiety disorder you have. Common symptoms of anxiety include: * Feelings of worry, fear, nervousness, or restlessness * Having trouble sleeping * Having trouble concentrating or having [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Being easily fatigued, which is made worse if anxiety causes sleep loss * Irritability * Muscle tension * Nightmares * Panic attacks ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why is it So Hard to Sleep with Anxiety? Sleep has a huge impact on mental health, but how you’re feeling mentally also affects how easy it is to fall and stay asleep. When you’re anxious, your body’s on high alert. Anxiety causes your sympathetic nervous system to engage and your heart rate and blood pressure to increase. This primes your body to face danger. But more often than not, we’re simply laying in bed, not in any danger at all. Here’s why it’s hard to get enough sleep when you’re feeling anxious or suffering from an anxiety disorder. ### Anxiety and Sleep Loss is a Vicious Circle Sleep and anxiety are closely linked. When your body’s in fight-or-flight mode, it’s hard to drift off, resulting in sleep loss. But when you’re sleep deprived, your amygdala — the part of your brain responsible for [emotional processing](https://news.berkeley.edu/2013/06/25/anticipate-the-worst/) — is fired up, which can cause anxiety. This creates a vicious circle that leads to more anxiety and more sleep loss. A [2020 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879567/) found those with anxiety disorders often have sleep disturbances, including interrupted or shortened sleep, increased lighter stages of sleep, and less[deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). Deep sleep is not only vital for health and energy, it’s been found to [help calm anxiety](https://www.nature.com/articles/s41562-019-0754-8). Beyond your overactive amygdala, your prefrontal cortex, which controls your amygdala and reactions to stress, takes a hit, too. Increased amygdala reactivity and decreased prefrontal control have been found after [five nights of four hours of sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286245/) — a sleep schedule some of us have during the workweek. Indeed, it’s this overactive amygdala from sleep deprivation many of us are familiar with when we witness or exhibit ourselves outsized or inappropriate emotional responses to [disruptive experiences](https://pubmed.ncbi.nlm.nih.gov/15700720/) during the day. For example, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286245/) shows that just one night of sleep deprivation triggers a 60% increase in the reactivity of your amygdala in response to negative pictures. Sleep expert Matthew Walker describes the amygdala as the emotional gas pedal and your prefrontal cortex as the brake in his book *Why We Sleep.* To have control over your anxiety and emotions you need to get enough sleep. ### Before Bed is Prime Worry Time It’s hard to calm anxiety at night. You might feel anxious all day, but those feelings of unease really kick in when you climb into bed. Or perhaps you don’t even notice your anxiety until you’re staring wide awake at the ceiling. This often comes down to the fact that you don’t have any tasks to do or any distractions, so your mind begins to drift to anxious thoughts. Before bed may be the only time of day you’re not working, socializing, watching TV, or doing chores, this makes it easy to ruminate. Rumination happens when you repeatedly go over your problems again and again, or get stuck with the same anxious thoughts. Rumination can not only keep you awake, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312901/) shows it can make health issues and pain worse. More studies need to be done into how to [overcome rumination](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312901/), but distraction by socializing or doing physical activity, mindfulness therapies, cognitive therapy, and interpersonal therapy may help. Rumination-Focused Cognitive Behavioral Therapy (RFCBT) is another option. It’s a form of therapy that’s designed to help you shift your thinking from unhelpful rumination to helpful processing of your stress. You’re taught the warning signs of unhelpful rumination and how to use methods like distraction to break this cycle of thinking. Of course, you can’t do some distractions — like socializing or exercise — if you find yourself ruminating in bed. This is where good[sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) comes in. Sleep hygiene is the set of behaviors you can do to help you feel sleepy at bedtime, fall asleep faster, and wake up less often throughout the night (another prime worry time). You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here, and we’ll dive into what exactly to do soon. ### You Get Anxious About Sleep Itself You might feel anxious before bed because you’re experiencing sleep anxiety as you begin to worry about getting enough sleep, hitting targets on your sleep tracker, or begin dreading waking up during the night. If you do wake up in the night, checking the time and seeing how little sleep you’re getting can trigger anxiety — which makes it hard to fall back to sleep. Anxiety can also cause [nightmares](https://www.sciencedirect.com/science/article/abs/pii/S1087079205000456), which can wake you up in an anxious state or cause anxiety before bed as you begin to anticipate them. ### You May Have a High Level of Sleep Reactivity Stress and anxiety are, unfortunately, unavoidable parts of life, but they affect us all differently. How much stress and anxiety affect your sleep depends on your sleep reactivity. The higher your [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710), the more [stress can keep you up](https://www.risescience.com/blog/too-stressed-to-sleep.md) or wake you up in the night. And if you have high sleep reactivity, you may find it hard to drift off, giving you more time awake in bed to [ruminate](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710). Your sleep reactivity comes down to genetics, family history of insomnia, gender (women tend to report higher levels of sleep reactivity than men), and environmental stress exposure, but it’s still not known exactly how it works. You can find out your sleep reactivity by taking the [Ford Insomnia Response to Stress Test](https://psycnet.apa.org/doiLanding?doi=10.1037%2Ft02762-000) (FIRST). Having a high level of sleep reactivity puts you at a higher risk of developing insomnia — making it even more important to stay on top of stress, anxious thoughts, and sleep hygiene. And [research](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) shows once you’ve been exposed to stress and developed insomnia, your sleep reactivity may become sensitized, increase, and not return to pre-insomnia levels, even when you stop suffering from insomnia. Having a high level of sleep reactivity also makes you more vulnerable to developing circadian rhythm sleep disorders such as shift work disorder — when you struggle to sleep and feel excessive tiredness when working nights or rotating shifts. [Research](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) suggests those with high sleep reactivity are more sensitive to circadian challenges, so if you sleep in late at the weekend and mess up your body clock, you may be tanking your energy levels, sleep, and mental health all at the same time. ### Your Circadian Rhythm May Also Be to Blame It’s not all about sleep, though. Your circadian rhythm also plays a part in how anxious you feel. Your circadian rhythm is your body’s internal clock. It runs on a roughly 24-hour cycle and dictates everything from your sleep-wake cycle to your hormone production. But with late nights on the weekends, early mornings in the week, or night shifts, it’s easy to be out of sync with your circadian rhythm. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0166432813003070) shows circadian rhythm disruption can lead to depression and anxiety. And a [2019 study](https://onlinelibrary.wiley.com/doi/full/10.1002/da.22949) found having more depressive and anxiety symptoms were associated with larger disturbances to your circadian rhythm and sleep. ‍ ## How Do You Fall Asleep with Anxiety? Whether you battle with anxiety all day long or only feel anxious thoughts creep up when you’re lying quietly in bed, here’s how you can calm your mind to fall asleep or go back to sleep. ### 1\. Try Tried-and-Tested Relaxation Techniques It can be hard to calm anxious thoughts when you’re in the throes of anxiety, but certain techniques can help you [relax before bed](https://www.risescience.com/blog/how-to-relax-before-bed.md). Relaxation techniques can help you fall asleep when you first get into bed and drift back off if you wake up during the night. A [2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) found progressive muscle relaxation, guided imagery, and breathing exercises like deep breathing all increased how relaxed participants felt. [Music relaxation](https://www.emerald.com/insight/content/doi/10.4081/mi.2012.e13/full/html) at bedtime has also been shown to help those with post-traumatic stress disorder (PTSD) and insomnia. It improved [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), the measure of how long you spend in bed actually sleeping, taking into account the time it takes you to fall asleep and how long you spend awake during the night. The higher your sleep efficiency, the more time you spend asleep. The RISE app has audio guides that guide you through [four science-backed relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). ### 2\. Do a Brain Dump Journaling before bed can help you get a better night’s sleep, but writing down your to-do list may have the biggest difference of all. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) found people who wrote a to-do list before bed fell asleep faster than those who wrote down the tasks they had already completed. The paper concluded, “Rather than journal about the day’s completed tasks or process tomorrow’s to-do list in one’s mind, the current experiment suggests that individuals spend five minutes near bedtime thoroughly writing a to-do list.” Writing down everything you have to do can help your brain stop ruminating on them. Use RISE’s brain dump feature to write out your to-dos and get a reminder of them the next morning, so you can fall asleep safe in the knowledge they won’t be forgotten about. ### 3\. Do a Relaxing Bedtime Routine Slow your brain down and prime it for sleep with a relaxing[wind-down routine](https://www.risescience.com/blog/wind-down-time.md). Doing a bedtime routine about one to two hours before bed is one of the key behaviors of good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). Avoid doing anything stressful or stimulating before bed like working, watching the news, or scrolling through social media. Instead, do calming activities like: * Mindfulness meditation * Yoga * Journaling * Reading * Listening to music * Taking a warm shower or bath (this can also help drop your body temperature to help you fall asleep) Be sure to do your bedtime routine in a dimly lit environment to stop bright light from keeping you up. Doing the same routine at the same time can also be a helpful signal to your brain that it’s time to start slowing down and switching off. The routine can also help to preoccupy your mind if you find yourself getting anxious in the run-up to bedtime. ### 4\. Don’t Lay Awake in Bed If you’ve been clock-watching for more than 20 minutes, try [getting out of bed](https://www.risescience.com/blog/should-i-stay-up-if-i-cant-sleep.md) and doing a relaxing activity until you feel tired. Avoid bright lights, [screens](https://www.risescience.com/blog/screens-before-bed.md), and anything too stimulating. Doing something distracting like reading or a [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) meditation can stop your mind from worrying, and getting out of bed when you’re struggling to sleep will stop your brain from associating your bed with a stressful place. You’ll hopefully start to feel sleepy again soon and can climb back into bed more relaxed. You can also do this if you find yourself awake during the night and nighttime anxiety is stopping you from falling back to sleep. We’ve covered other methods to help you [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) here. Bonus tip: Try to avoid checking the time if you can’t fall asleep or if you wake up during the night. If you have an alarm set, it doesn’t really matter what time it is, but knowing the time will only increase your anxiety. ### 5\. Exercise (But Not Too Close to Bedtime) Hitting the gym or lacing up for a run can help with both anxiety and sleep. Moderate aerobic exercise has been shown to help insomniacs fall asleep faster, wake up less often during the night, and feel more rested in the morning. And [low-to-moderate-intensity exercise](https://europepmc.org/article/med/15518309) can improve overall mood, anxiety, and depression. But doing [intense exercise within an hour of bedtime](https://pubmed.ncbi.nlm.nih.gov/30374942/) may increase how long it takes you to fall asleep. Exercise releases the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) and you’re probably exercising in bright light, too, so aim to work out earlier in the day. You can find out more about the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. Bonus tip: Try working out in nature — run around your local park, plan a day trip to the nearest hiking spot, or do jumping jacks in your backyard. Spending time in nature has been shown to [decrease stress and boost your mood](https://psycnet.apa.org/record/2021-62884-001). For a real win-win, work out outside in the morning to get the sleep-boosting benefits of early morning sunlight exposure, too. ### 6\. Drink Caffeine Wisely ![RISE app screenshot telling you what times to limit caffeine](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to have your final coffee of the day. Caffeine is great when you need a pick-me-up first thing in the morning, but consuming too much of it can not only keep you up past bedtime, it’s been shown to[increase anxiety](https://www.sciencedirect.com/science/article/abs/pii/S0278691502000960). Stimulants like caffeine can also cut into your sleep time, making you more vulnerable to anxiety in the first place. Try cutting down on the amount of caffeine you have — or cutting it out altogether if you find you’re sensitive to it. [Caffeine can linger in your system for 12+ hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), too, so aim to have your last coffee by the early afternoon. RISE can tell you the exact time you should stop drinking coffee each day based on your circadian rhythm. You can learn more about [how much caffeine is too much](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) here. ### 7\. Avoid Sleep Aids It can be tempting to reach for sleep aids to help you drift off if you’re suffering from poor sleep, but both over-the-counter and prescription sleeping pills can be addictive and can come with unpleasant side effects. Plus, the sleep you do get is manufactured and not the natural healthy sleep you need to feel your best. Sleep aids can also cause a hangover effect, making you feel groggy the next day. Even [melatonin supplements](https://www.risescience.com/blog/what-does-melatonin-do.md), the manufactured version of your natural sleep hormone, can sometimes cause anxiety as a side effect. To learn more, you can dive into the safety of [sleep aids](https://www.risescience.com/blog/sleep-aids.md) here. ### 8\. Avoid Alcohol Before Bed Alcohol is a common sleep aid, but you should avoid it before bed. While it can help you feel sleepy and forget about your worries, it can cause fragmented sleep (when you wake up during the night) and insomnia. As a general rule, avoid drinking three to four hours before bed. RISE can tell you the exact time to have your last alcoholic drink. Find out [how long before bed should you stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. ### 9\. Get Natural Light First Thing When you’re suffering from anxiety or depression, you may not feel like heading out for a walk, an outdoor workout, or even leaving the house at all. But daylight, especially first thing, can dramatically help your sleep. Aim to get at least 10 minutes of natural light as soon as possible after waking up. This will reset your circadian rhythm, helping you feel sleepy at the right time later that day. Extend that to 30 minutes if it’s overcast or if you’re getting light through a window. Try to get some sunlight throughout the day, too. Take your workout outside, go for a long walk, or try to work by a window. ### 10\. Limit Light in the Evenings ![RISE app screenshot telling you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid bright light. Light suppresses melatonin, making it harder to fall asleep. About 90 minutes before bed, dim the lights and avoid screens. If you do watch TV or scroll on your phone, put on [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90) to stop screens from sabotaging your sleep. You should also be careful with light exposure if you wake up during the night. Use a phone flashlight, instead of bright overhead lighting, if you need to get up and use the bathroom. And if you get out of bed to do a relaxing activity when you can’t sleep, dim the lights as low as possible and avoid screens. RISE can remind you when to get and avoid bright light, and when to reach for blue-light blocking glasses each day. ### 11\. Go to Bed at the Right Time for You Even when anxious thoughts aren’t keeping you up, if you go to bed at the wrong time for your body clock, you may find yourself lying awake for hours, which could be a source of anxiety itself. Check the RISE app for your Melatonin Window. This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. If you go to bed during this window, you’ll have an easier time falling and staying asleep. Going to sleep at the right time for you, and therefore falling asleep more easily, will also give you a better chance of meeting your sleep need, the genetically determined amount of sleep you need, each night. Identifying a bedtime like this can also help you avoid the temptation to stay up with one more Netflix episode if you experience anxiety before bed. ### 12\. Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Being out of sync with your circadian rhythm can lead to depression, anxiety, and poor [mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), and syncing back up can help. As leading circadian rhythm expert Satchin Panda says in *The Circadian Code*, “having a robust circadian clock is both a protection against and a path out of anxiety and depression.” How exactly can you live in sync? * Keep a consistent sleep pattern, even on your days off * Eating during the day and at roughly the same times * Get morning daylight and avoid light in the run-up to bedtime The RISE app can predict your circadian rhythm each day, so you can see when your body wants to wake up, wind down for bed, and sleep. RISE can also remind you when to get and avoid light and when to avoid large meals close to bedtime. ### 13\. Consider CBD and Cannabis CBD and cannabis are often recommended for those with anxiety and sleep problems. And they may be useful in some cases. [Cannabis](https://link.springer.com/article/10.1007/s11920-017-0775-9) has been shown to: * Decrease how long it takes to fall asleep * Reduce how long you’re awake during the night * Reduce nightmares * [Reduce anxiety](https://journals.lww.com/co-psychiatry/Abstract/2020/01000/The_role_of_cannabis_in_treating_anxiety__an.2.aspx) But more research needs to be done to be sure, and some research suggests [high doses of THC](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656354/) (the part of cannabis that gets you high) in those who regularly use it can increase how long it takes you to fall asleep and how often you wake up during the night. When it comes to CBD, [research](https://www.sciencedirect.com/science/article/abs/pii/S154431911930514X) shows it can improve anxiety, including [general anxiety disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/), panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. Higher doses of [CBD in cannabis](https://www.sciencedirect.com/science/article/abs/pii/S0306460320307723) have been associated with higher sleep efficiency. While a lot of research shows cannabis and CBD may improve sleep, most of what we know about how the substances affect sleep actually comes from studies on how they affect anxiety, with sleep as a secondary outcome. So, while they show promise, we recommended trying tried-and-true sleep hygiene habits before turning to CBD or cannabis. Want to dive deeper? We’ve covered [whether cannabis helps with sleep](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) and[whether CBD helps with sleep](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) here. ### 14\. Speak to a Doctor or Therapist Anxiety can easily affect your sleep, and a lack of sleep can affect everything else in life, including your mood, energy levels, productivity, and mental and physical well-being. So, anxiety is worth getting to the bottom of. While relaxation techniques and good sleep hygiene can help you fall asleep, you may need more help reducing your anxiety, depending on how severe it is. Consider speaking with your healthcare provider, a therapist, or a mental health professional. They can recommend treatment options like cognitive behavioral therapy (CBT), for example, which has been shown to [improve anxiety and insomnia](https://pubmed.ncbi.nlm.nih.gov/31955594/). They can also help to get to the bottom of why you’re feeling anxiety in the first place, helping you sleep better long term. ## Get a Peaceful Night’s Sleep, Even with Anxiety Battling with anxiety throughout the day is hard enough, but it can feel even harder when you’re lying awake alone in bed. This is especially true when sleep loss can make you feel more anxious, and it’s easy to get anxiety around your sleep. Try relaxation techniques like progressive muscle relaxation, doing a brain dump, and good sleep habits like getting bright light and avoiding caffeine at the right times. The[RISE app](https://www.risescience.com/.md) can help by telling you the ideal times to do 20+ sleep hygiene habits each day based on your circadian rhythm. These habits will help you fall asleep faster and wake up less often during the night. And when you need an extra helping hand calming anxiety, turn to RISE’s guided relaxation techniques to help you drift off and get a good night’s sleep. ## FAQs ### How can I fall asleep with anxiety? You can fall asleep with anxiety by doing relaxation techniques like progressive muscle relaxation, doing a brain dump before bed, getting out of bed and doing a relaxing low-lit activity when you can’t sleep, and maintaining excellent sleep hygiene throughout the day. ### Why does anxiety get worse at night? Anxiety can get worse at night as you don’t have any distractions, so it’s easy to ruminate and begin feeling worried and anxious. You may also feel more anxiety at night as you worry about how long it’ll take you to fall asleep or how little sleep you’re getting that night. ### What are sleep anxiety symptoms? Sleep anxiety symptoms include feeling worried, stressed, or uneasy; having trouble falling asleep or going back to sleep; restlessness, and irritability. ### What are common sleep anxiety medications? Sleep anxiety medications include antidepressants, benzodiazepines, and z drugs. These medications are designed for short-term use, however, and can come with side effects. More natural sleep anxiety medication includes melatonin and CBD, but the most risk-free treatment is improving sleep hygiene and trying relaxation techniques to calm anxiety and help you fall asleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Sleep with IBS? Positions and Other Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-with-ibs domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep with IBS? Positions and Other Tips Published 2023-02-20 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping on her left side to find comfort from IBS while sleeping](/assets/63f2a46d25a9fa4e16416a93_how-to-sleep-with-ibs-n.avif) Irritable bowel syndrome, or IBS, can take its toll on your days with stomach pain, diarrhea, constipation, and bloating getting in the way of everyday life. But IBS can really be a problem at night when it stops you from getting the sleep you need to feel and function your best. Unfortunately, it’s even more important to get enough sleep when you have IBS as a lack of sleep can make symptoms worse, creating a vicious cycle. Not to mention that a lack of sleep can tank your overall energy, health, and wellness. And being out of sync with your circadian rhythm (which can happen when you don’t get enough sleep or you sleep at the wrong times — we’ll cover this in more detail soon) can trigger and worsen the condition. Below, we’ll cover how sleep and your circadian rhythm are linked to IBS, how you can sleep with the condition, and how the [RISE app](https://www.risescience.com/.md) can help you get the shut-eye you need. ‍ [What is IBS?](#is) [Can IBS make it hard to sleep?](#make) [Can lack of sleep trigger IBS?](#lack) [Can circadian misalignment trigger IBS?](#circadian) [How to sleep with IBS?](#sleep) [How to fall back to sleep with IBS?](#fall) [What’s the best sleep position for IBS?](#best) ‍ ## What is IBS? Irritable bowel syndrome, commonly known as IBS, is a functional [gastrointestinal disorder](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020700/) that causes stomach pain and discomfort as well as altered bowel habits. Common symptoms of IBS include: * Stomach pain * Cramps * Diarrhea * Constipation * Bloating * Nausea The prevalence of IBS may be up to[45% of the general population](https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-021-05688-4). It’s not entirely clear what causes IBS.[Genetics](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985632/), environmental factors, gut bacteria, and a disorder of the gut-brain axis, or gut-brain connection, may be involved. And we know things like stress, sleep deprivation, and circadian misalignment are linked to the condition. ‍ ## Can IBS Make it Hard to Sleep? In short, yes. IBS can make it hard to sleep. In fact, [50% of those with IBS](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020700/) report sleep disturbances, and 74% classify themselves as “poor sleepers.” If you have [IBS you may](https://onlinelibrary.wiley.com/doi/abs/10.1111/nmo.12946) have sleep issues like: * Struggling to fall asleep * Waking up often during the night * Having less total sleep time overall * Having less restorative sleep These sleep problems could be down to chronic pain keeping you up or needing to use the bathroom during the night. It could also be down to stress and mental health problems related to IBS. In those with IBS, [74% experience overwhelming stress](https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-021-05688-4) from it, and anxiety and depression are also common in those with the condition. But stress hikes your [cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), keeping you awake, and mood disorders can easily impact your sleep. (We’ve covered [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here). One [study](https://pubmed.ncbi.nlm.nih.gov/14572130/) compared IBS patients to those without the condition and found those with IBS: * Got more than 70% less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) * Had more light sleep * Had more sleep fragmentation (when you wake up during the night) * Had more daytime sleepiness * Had more impairment to their quality of life Another [small study](https://www.sciencedirect.com/science/article/abs/pii/001650859291089M) found those with IBS got more rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). This could include more arousals and colon movements, which may disrupt sleep. People with IBS may also suffer from a sleep disorder. It’s thought up to almost [74% of IBS sufferers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985632/) could have a sleep disorder, and these disorders could be linked to more severe symptoms. Those with IBS are more likely to have [restless leg syndrome](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/) and [research](https://www.mdpi.com/2077-0383/7/9/238/htm) shows IBS symptom severity is linked to insomnia complaints, sleep onset latency (how long it takes you to fall asleep), and the number of nighttime awakenings. Severity of IBS pain complaints is also linked to being awoken by pain during the night or in the morning. If you get periods, you may find it especially hard to sleep around this time of the month. Periods come with their own sleep problems, but you may have more [IBS symptoms](https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/symptoms-causes) when you’re on your period, too. We’ve covered [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) here. Unfortunately, all this sleep disruption is bad news. Lack of sleep can lead to a whole host of comorbidities like diabetes, [obesity](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), and heart attack. Wake up with morning symptoms? We’ve covered more on [why your stomach hurts in your morning](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) here. ‍ ## Can Lack of Sleep Trigger IBS? IBS can impact sleep, but sleep can also impact IBS. [Sleep disruption](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020700/) can enhance GI symptoms and visceral hypersensitivity, or increased pain in your visceral organs like your stomach. Even one night of poor sleep is enough to impact IBS. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153105/) found poorer sleep in women with IBS was linked to higher self-reported stomach pain, anxiety, and fatigue the next day. Another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5020700/) had similar findings suggesting abdominal pain and distress were worse after a night of disordered sleep. And yet another [study](https://link.springer.com/article/10.1007/BF01296103) found morning IBS symptoms were worse after a night of poor sleep. Stress can also make IBS symptoms worse as it activates the hypothalamic-pituitary-adrenal (HPA) axis, the connection that modulates our body’s response to stress. A [2021 study](https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-021-05688-4) found chronic stress in the past year was associated with GI symptoms and chronic stress in the past five years plus sleeping difficulties three or more nights a week were associated with IBS. Ongoing sleep problems can also mess with your gut’s microbiome, making it harder to digest food, contributing to digestive issues and IBS. [Sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508502/), a sleep disorder that causes you to stop breathing temporarily throughout the night, has been linked to IBS and may cause the condition and make symptoms worse. You can learn [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ‍ ## Can Circadian Misalignment Trigger IBS? It’s not all about sleep duration, though. When you get this sleep (and when you do a few other things) matters. Circadian misalignment is when you’re living at odds with your circadian rhythm — or your body’s roughly 24-hour [biological clock](https://www.risescience.com/blog/biological-clock.md). You have one master clock in your brain that dictates your sleep-wake cycle. This is called the suprachiasmatic nucleus (SCN) and it’s found in the hypothalamus region of the brain. Beyond the SCN, you have clocks in tissues and organs all around your body, including in your gut. These are known as peripheral clocks. Peripheral clocks tend to run [four hours behind](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/) your master clock with cues like food intake timing them to the outside world. But your master clock and peripheral clocks can get out of sync with each other and with the outside world. This might happen if you sleep or eat at odd times or get light exposure, eat, or exercise late at night or during the night. If that wasn’t complicated enough, there are actually several different circadian rhythms ticking away inside your gut. For example, there’s one that dictates [saliva production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189841/), one that controls when your digestive tract muscles move, and one controlling stomach acid. When your circadian rhythms get thrown off, the timing of these systems does, too. Circadian misalignment can cause changes to [microbiota composition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189841/) and the muscles in your digestive system, which could lead to IBS as well as inflammatory bowel disease (IBD) and digestive cancers. Even seemingly small digestive issues like [constipation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/) can be caused by your circadian rhythms being out of whack. Indeed, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2887235/) shows nurses working rotating shifts were more likely to have IBS compared to nurses working day shifts. Those working rotating shifts also had higher rates of stomach pain compared to day-shift nurses and night-shift nurses. This was true even when poor sleep quality was taken into account. Although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) as a measure of sleep, it shows how constantly being out of sync with your circadian rhythms can mess up your gut independent of sleep. IBS is also common and rapidly rising among kids and teens. This may be down to the circadian misalignment they face because of early school start times. Teens tend to have late [chronotypes](https://www.risescience.com/blog/chronotype.md) (a hard-wired natural tendency to go to sleep and wake up later). But they need to get up early for school. They then often stay up late and eat late into the day, promoting misalignment between their circadian rhythms. ‍ ## How to Sleep with IBS? Unfortunately, there may not be a cure for IBS, but there are things you can do to treat the condition, improve your symptoms, and get a good night’s sleep. ### 1\. Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can track how much sleep you have. As sleep deprivation and disruption can trigger IBS, and make symptoms worse if you already have the condition, focus on getting enough sleep. “Enough” is different for each of us, though. We all have an individual sleep need, a genetically determined amount of sleep we need at night. The RISE app can work out your sleep need down to the minute. When you don’t meet your sleep need, you start building up [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md), the running total of sleep you’ve missed out on. We measure this over the last 14 nights. To keep IBS and its symptoms at bay, focus on keeping your sleep debt as low as possible. If you find you’re carrying a lot of sleep debt, you can pay it down by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid disrupting your circadian rhythm (which can make IBS worse). * **Improving your sleep hygiene:** Focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits that can help you fall and stay asleep, meaning you get more sleep overall. More on what to do below. The RISE app can work out how much sleep debt you have and keep track of it as you pay it back. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 2\. Improve Your Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily habits you can do to help you fall and stay asleep at night. This will help you both meet your sleep need and stay in circadian alignment (by being able to fall asleep when your body wants to). Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. Get outside for at least 10 minutes of light as soon as possible after waking up, and make it 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light in the run-up to bedtime:** Bright light can keep you up in the evening, pushing back your sleep-wake cycle. To stop this from happening, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. It’s also been[recommended](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/) that those with IBS limit their intake of caffeine, large meals, and alcohol and intense exercise may make symptoms worse — so it’s a win-win keeping an eye on these things. * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To keep your sleep hygiene on point, you can set up reminders in the RISE app to tell you the best time to do 20+ sleep hygiene habits each day based on your circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 3\. Sync Up with Your Circadian Rhythm ![RISE app screenshot of melatonin window telling you when to wake up and sleep](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when your body wants to wake up and go to sleep. As circadian misalignment is so key in IBS, focus on getting and staying in sync. Here’s what to do: * **Keep consistent sleep patterns:** Find a [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) that works for you and stick to it, even on weekends and days off. * **Get light in the morning and during the day:** Light is the key signal to your circadian rhythm from the outside world. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/) even shows when people get dim light instead of bright light during the day, the digestion of their evening meal is suppressed. * **Eat meals at roughly the same times:** Keep consistent meal times and eat only during the day and not too close to bedtime. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As [melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), going to bed during this window can help you fall and stay asleep. The RISE app predicts your circadian rhythm each day, showing you when your body naturally wants to wake up, wind down for bed, and go to sleep. You can then work to sync up your meal and sleep times to it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 4\. Eat the Right Things at the Right Times Your diet has a huge impact on IBS, but that includes both what you eat and when you eat. More research needs to be done, but for now, a paper published in the [*World Journal of Gastroenterology*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/) recommends those with IBS: * Stick to a regular meal pattern and avoid skipping meals * Reduce intake of insoluble fibers (like nuts, beans, and wheat bran), spicy foods, and fats * Cut down on [alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) and [caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) (which will also help your sleep in general) * Follow a low FODMAP diet, which cuts down on foods with non-digestible components * Drink plenty of water to avoid constipation * Cut out lactose and gluten if these are trigger foods for you. More research needs to be done into them, however, as they may not affect everyone IBS has also been linked to [snacking](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189841/) and eating irregularly, so you might want to consider sticking to set meal times and avoiding grazing outside of these. As well as dietary changes, think about when you eat. Eating at night or close to bedtime can throw off your circadian rhythm, which can make IBS symptoms worse. Satchin Panda shares in *The Circadian Code* a study on mice that shows when they ate a processed diet and ate all of the time, they defecated all of the time, too, as if they had IBS. When they were fed on a time-restricted schedule, they used the bathroom less and more rhythmically. Time-restricted eating refers to eating within a set window of time and fasting outside of this. More research needs to be done to find the ideal window, but it’s suggested a [12-hour window](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) could promote good health. This would mean eating breakfast at 8 a.m., for example, and then being done with dinner by 8 p.m. Give time-restricted eating a go for at least 12 weeks to see if it improves your symptoms. We’ve covered more about [the best foods for sleep](https://www.risescience.com/blog/best-foods-for-sleep.md) and [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. ### 5\. Exercise, and Do it at the Right Times Working out may be the last thing on your mind if you’re suffering from IBS, but it may be beneficial in more ways than one. Exercise can ease IBS symptoms directly. One [systematic review](https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.13461) found exercise helped reduce stress, anxiety, and depression in those with IBS, and another[study](https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2008-1038600) found it helped ease constipation. And another [study](https://www.sciencedirect.com/science/article/abs/pii/S1043466617303873) found low-to-moderate physical activity eased IBS symptoms. It’s [recommended](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/) those with IBS do moderate physical activity for at least 30 minutes a day, five or more days a week. Try yoga, walking, cycling, or swimming. Be warned that strenuous activity may worsen your symptoms, though, so ease into it if you’re not used to working out regularly. If you find this happens, try dialing back the intensity — opt for a brisk walk over a run, for example. Working out can also help you fall asleep in general, and it’s been shown to help you[pass waste](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/), even if you don’t have IBS. Plus, exercise is also another tool you can use to keep your circadian clocks in check. Make sure you’re working out during the day (bonus points if you do it outside in sunlight) and not too close to bedtime. We’ve covered the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. ### 6\. Lower Your Stress and Anxiety ![RISE app screenshot showing guided relaxation techniques](/assets/66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFuZP57lwNUz3DbmhBBC2YKeouX-.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation techniques. Along with sleep and circadian misalignment, stress plays a key role in IBS. It also disrupts your sleep even when IBS symptoms aren’t flaring up. Work on managing your stress and anxiety to improve both your IBS and sleep. Here’s how: * **Do a calming bedtime routine:** This will help lower stress and slow your body and mind down for sleep. You could read, listen to calming music, do yoga, or journal in the run-up to bedtime. * **Do a brain dump:** Write down everything you’re worrying about or [what you need to do tomorrow](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/). RISE’s brain dump feature can remind you of what you wrote down the night before. * **Try relaxation techniques:** RISE’s audio guides walk you through [science-backed relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like progressive muscle relaxation and diaphragmatic breathing. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0005796719301482) shows relaxation therapies can help with IBS. * **Ask for help:** IBS can seriously impact your life, so don’t be afraid to ask for help. Speak to a therapist or your healthcare provider about anxiety, depression, or stress to find the best treatment options for you. Bigger lifestyle changes might be needed like getting help with childcare or scaling back at work. You can learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ### 7\. Try Melatonin Supplements Circadian misalignment can play a huge role in IBS and [melatonin supplements](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) could help fix this. Melatonin is a natural hormone your body makes to prime your body for sleep and keep your sleep-wake cycle in check. [Melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/) is also produced in large quantities in the gut and it helps keep circadian rhythms in check there, too. It’s been found to promote gastrointestinal motility, or movement through your digestive system. Melatonin levels increase when you eat and could help control other circadian rhythms. And it’s also under control of your master clock. Supplements can shift the timing of your sleep-wake cycle, helping you match it to the outside world and your desired lifestyle. It’s also thought [melatonin supplements](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949259/) could: * Reduce pain * Regulate digestion * Promote the sensation to sleep A [3-milligram dose of melatonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949259/) has been found to ease abdominal pain in those with IBS. One [study](https://pubmed.ncbi.nlm.nih.gov/23653274/) on [postmenopausal women](https://www.risescience.com/blog/menopause-sleep-problems.md) with IBS with constipation found melatonin helped ease pain and bloating in 70% of participants and constipation in 50%. We’ve covered more on [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here. If you do decide to take melatonin supplements to sleep, talk to your healthcare provider to get the ideal dose and timing for you. RISE can also remind you when to take the supplement. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin_supplement/) *to set up their take melatonin supplements reminder.* ### 8\. Try Probiotics Probiotics can improve your diversity of gut bacteria, making digestion run more smoothly. They’ve been shown to ease constipation and probiotic supplements may also help as they can increase melatonin levels. They’ve been shown to improve pain, bloating, and “[satisfaction in bowel habits](https://link.springer.com/article/10.1007/s10620-014-3299-8).” Want more ways to improve your gut? Here’s [how to improve gut health naturally](https://www.risescience.com/blog/how-to-improve-gut-health-naturally.md). ### 9\. Try Medication If you suffer from constipation IBS (an IBS subtype known as IBS-C, as opposed to IBS-D, which is IBS with diarrhea) you’ve probably been tempted to reach for laxatives. They’ve been shown to promote bowel movements and get your digestive system back to how it looks in those without IBS, especially when taken at the right time. Some laxatives take [12 hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/) to kick, so, when taken at night, they can promote a bowel movement in the morning, promoting healthy circadian rhythms. Avoid sleep aids, however.[Over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) are tempting when you can’t fall asleep, but they come with side effects and they’re not a safe long-term solution. Speak to a doctor about how antidepressants or antispasmodics (to relieve cramps and stomach pain) could help you, or get treatment options for health conditions like[sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) and insomnia. We’ve covered more on [what helps with digestion](https://www.risescience.com/blog/what-helps-with-digestion.md) here. And if you suffer from heartburn along with IBS, we’ve covered [how to sleep with acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) here. ‍ ## How to Fall Back to Sleep with IBS? When you get an IBS flare-up in the middle of the night, it’s easy to find yourself awake and struggling to fall back to sleep. Here’s how to drift back off easily: * **Keep the lights low:** If you need to get up to use the bathroom, keep the lights as low as possible. Use a red light night light if there’s not enough ambient light. * **Don’t panic:** Keep stress levels low, too. Avoid looking at the time or worrying about lost sleep. Turn to a RISE guided relaxation session if you need to slow your mind. * **Do a sleep reset:** If you find yourself still awake in bed after 20 minutes, get out of bed and do a relaxing low-lit activity until you feel sleepy again. This will stop your brain from making a connection between your bed and wakefulness. * **Try heat and gentle movement:** Get a heat pack or hot water bottle if cramps have woken you up. Try gentle movement like yoga or a few stretches if bloating or gas is troubling you. We’ve covered more [ways to fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) here. ‍ ## What’s the Best Sleep Position for IBS? There’s no one sleep position that’s best for IBS. Instead, find the most comfortable position for you. The [best position for digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) in general is sitting or standing up. Be sure to give your body enough time after dinner to get a head start on digestion before you lay down for bed. Aim to finish eating two to three hours before bed. When you crawl into bed, sleeping on your left side may help speed up digestion as gravity can help waste move along from your small intestines to your large intestines. Left-side sleeping can help reduce acid reflux, and side sleeping in general can help with everything from [lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) to period pain to [sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md). Sleeping on your front puts pressure on your stomach, which may be painful from bloating, cramps, or general IBS symptoms. If stomach sleeping is usually your go-to, try training yourself to sleep in a different position. We’ve covered more about [the best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) here, as well as [the best sleeping positions to lose weight](https://www.risescience.com/blog/sleeping-positions-to-lose-weight.md). ## Don’t Let IBS Get in the Way of a Good Night’s Sleep IBS can easily affect your sleep, with everything from cramps to constipation to diarrhea keeping you up. Even just the anxiety around IBS is enough to make getting enough shut-eye hard. But the problem goes both ways, not getting enough sleep — and sleeping (and eating) at the wrong times for your body clock — can cause and make IBS worse. To drift off easier, improve your sleep hygiene, eat and sleep in sync with your circadian rhythm, and keep your sleep debt low overall. The [RISE app](https://www.risescience.com/.md) can help by keeping track of your sleep debt, reminding you when to do 20+ sleep hygiene habits, and predicting your circadian rhythm each day. ## FAQs ### Can lack of sleep trigger IBS? Yes, lack of sleep can trigger IBS. Poor sleep can also make IBS worse if you already have the condition. Studies show pain, distress, and general IBS symptoms are worse the next day after a night of poor sleep. ### Can IBS cause sleep problems? Yes, IBS can cause sleep problems. Pain, cramps, constipation, or diarrhea can keep you up or wake you up in the night, as can the anxiety and stress IBS causes. IBS is also linked to sleep disorders like insomnia, restless leg syndrome, and sleep apnea. ### Do people with IBS need more sleep? People with IBS don’t necessarily need more sleep than those without IBS. We all need a different amount of sleep — this is called our sleep need. Those with IBS may struggle to meet their sleep needs, however, due to pain, stress, and sleep disorders, so they’re more likely to be sleep deprived. They may need more time in bed because the sleep they do get is fragmented. You can use the RISE app to find out your individual sleep need. ### How should you sleep when you have IBS? When you have IBS, you should sleep in the position you find the most comfortable and the one that helps you get the most sleep, as sleep is already hard to come by. However, you could try sleeping on your left side, which may help digestion. Avoid laying on your front as this may be painful if you’re bloated. ### Is IBS worse when lying down? IBS may be worse when lying down as it’s hard for your body to digest when horizontal as gravity is no longer helping it out. Try finishing your last meal two to three hours before bedtime and sitting or standing up during this time. When you do go to bed, try laying on your left side to aid digestion. ### IBS and sleep apnea Sleep apnea is linked to IBS. The sleep disorder may cause IBS and make symptoms worse if you already suffer from it. Sleep apnea can also result in serious sleep loss, which may make IBS worse, too. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Sleep Without Sleeping Pills: 6 Science-Backed Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Sleep Without Sleeping Pills: 6 Science-Backed Tips Published 2024-02-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to Sleep Without Sleeping Pills? * Sleep without sleeping pills by improving your sleep hygiene, talking to a doctor about tapering off, syncing up with your body clock, trying cognitive behavioral therapy for insomnia, and getting treated for sleep disorders and medical conditions. * How you sleep without sleeping pills will depend on what’s stopping you from sleeping in the first place. * The RISE app can help you build bulletproof sleep hygiene habits and sync up with your body clock for the best chance of falling and staying asleep naturally. This can help alongside other treatments if needed. You know taking sleeping pills every night to drift off isn’t good for you, but sleep deprivation isn’t exactly great, either. Whether you’re on prescription drugs or over-the-counter sleep aids, it is possible to break out of the cycle of relying on a pill to drift off night after night. Below, we’ll cover how you can sleep without sleeping pills, why you can’t sleep without them right now, and how the RISE app can help you on the journey to sleeping naturally. ## Advice From a Sleep Doctor “If you’re turning to sleeping pills to fall asleep each night, the first step to stopping is speaking to a professional. A doctor can recommend a plan to slowly cut down your dosage to reduce withdrawal symptoms, and they can help solve the root cause of your sleep problems,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Sleep Without Sleeping Pills? You can sleep without sleeping pills by improving your sleep hygiene, speaking to a doctor about tapering off, getting in sync with your circadian rhythm, trying cognitive behavioral therapy for insomnia, getting tested for sleep disorders and health conditions, and giving yourself time. Here’s our advice on how to sleep without sleep aids: ### 1\. Improve Your Sleep Hygiene Sleep hygiene is the name for the daily behaviors you can do to get better sleep. Good sleep hygiene can help you feel sleepy at bedtime, fall asleep faster, and wake up less often in the night without taking a sleeping pill. On the other hand, poor sleep hygiene could be the reason you can’t fall or stay asleep, and the reason you’re reaching for sleeping pills in the first place. Good sleep hygiene can also help you get the best sleep possible if there’s something else — like a medical condition — messing with your sleep. Here’s what good sleep hygiene looks like: * **Get light first thing:** Get natural light for at least 10 minutes each morning, or 15 to 20 minutes if it’s overcast or you’re getting light through a window * **Avoid light before bed:** Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) about 90 minutes before bed. * **Avoid caffeine, alcohol, large meals, and vigorous physical activity close to bedtime:** RISE can tell you when to avoid each one. * **Avoid napping too long or late in the day:** If you have insomnia, it may be best to avoid napping altogether. * **Do a relaxing bedtime routine:** This is especially useful if you’re nervous about trying to sleep without popping a pill or if [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) is the reason you can’t sleep. Try reading, listening to your favorite podcast, taking a warm bath or shower, or following RISE’s guided relaxation techniques, such as progressive muscle relaxation. * **Make your sleep environment cool, dark, and quiet:** Aim for 65 to 68 degrees Fahrenheit, wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/), and use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To help you stay on top of all this, RISE tells you when to do 20+ sleep hygiene habits at the time that'll make them most effective for you. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app guides you through 20+ healthy sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### 2\. Speak to a Doctor About a Plan to Taper Off Depending on which type of sleep aid you’ve been taking, going cold turkey might not be advised. [Stopping sleeping pills](https://www.ncbi.nlm.nih.gov/books/NBK361010/) like benzodiazepines suddenly can lead to withdrawal symptoms like: * Trouble sleeping * Restlessness * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Shivering * Circulation problems These withdrawal symptoms can cause sleep problems themselves, and they can make it tempting to slip back into using sleep pills again. Speak to a doctor to get a personalized taper plan that’ll gradually lower your dose over several weeks or months to reduce the likelihood of withdrawal symptoms. Avoid making decisions before bed about your dose or if you’ll take sleeping pills. This decision-making and anxiety could cause sleep problems. Make a plan during the day, ideally with a doctor, and follow it as calmly as you can come nighttime. Sleeping pills are sometimes the best course of action (such as when going through grief or battling chronic insomnia), but a doctor can advise on the best ones for you, how long to take them for, monitor your use, and recommend complementary treatments, as well as help you come off them when the time is right. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Get in Sync With Your Circadian Rhythm Your circadian rhythm is your internal body clock. If you’re trying to sleep out of sync with your body clock, you might struggle to drift off and may turn to sleeping pills to make you feel sleepy. To get in sync: * Keep a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), even on your days off * Eat meals at roughly the same times and during the day * Head to bed during your Melatonin Window — this is what we call the roughly one-hour window of time when your body’s rate of melatonin production (the sleep hormone) is at its highest. You’ll have an easier time falling and staying asleep if you head to bed during this time. To take the guesswork out of syncing up, RISE predicts the timing of your circadian rhythm and Melatonin Window each day. You can see when your body wants to sleep and wake up and try to match these times. ![RISE app screenshot showing your melatonin window](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) *RISE users on iOS 1.202 and above can* [*set up a reminder to check their Melatonin Window here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home)*.* ### 4\. Try Cognitive Behavioral Therapy for Insomnia (CBT-I) If you have insomnia, sleeping pills aren’t the only treatment. In fact, the [American Academy of Sleep Medicine](https://jcsm.aasm.org/doi/10.5664/jcsm.6470) says there’s weak evidence sleep aids like trazodone, diphenhydramine (benadryl), and [melatonin](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) work for insomnia. The [evidence](https://jcsm.aasm.org/doi/10.5664/jcsm.8986) for CBT-I, on the other hand, is strong, and it’s recommended as a [first-line treatment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481424/). CBT-I can help solve the root cause of insomnia by changing your thoughts and behaviors around sleep. It can include: * Education about sleep hygiene (see tip #1!) * Relaxation training * Sleep restriction — which counterintuitively involves restricting your sleep time to help increase your sleep efficiency (how long you spend sleeping in bed) in the long run * Stimulus control — which involves going to bed only when sleepy and getting out of bed if you can’t sleep after about 20 or 30 minutes Speak to a healthcare professional about CBT-I. Different types of insomnia may require different treatments. And you may not have insomnia — many sleep problems look a lot like insomnia, but require different treatments. ### 5\. Get Tested (and Treated) for Sleep Disorders or Health Conditions A sleep disorder or physical or mental health problem could be the reason you can’t sleep. This can include: * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Delayed sleep-wake phase disorder * Restless leg syndrome * High blood pressure * Diabetes * Depression Speak to a healthcare provider who can diagnose and recommend the best treatment. That may not include sleeping pills. It may be a continuous positive airway pressure (CPAP) machine for sleep apnea or light therapy for delayed sleep-wake phase disorder, for example. A [2022 paper](https://chronobiologyinmedicine.org/journal/view.php?doi=10.33069/cim.2022.0034) provides some hope: “Although the process is never easy, stopping the use of sleeping pills is not that difficult if the patient’s sleep disorder is treated (e.g., sleep apnea, restless legs syndrome, etc.) and the innate circadian rhythm is restored.” ### 6\. Give Yourself Time When you stop taking sleep aids like benzodiazepines you may experience a side effect known as [rebound insomnia](https://www.science.org/doi/abs/10.1126/science.684426). This is when your sleep problems are temporarily worse than before you started taking the pills. Slowly tapering off can reduce [how bad rebound insomnia](https://link.springer.com/article/10.1007/BF02245287) is, but it can still happen. As frustrating as this is, hang in there. Rebound insomnia — along with any other withdrawal symptoms — should get better with time. There’s no set time frame for this, unfortunately, and you can’t rush the process. Try speaking to a therapist or getting support from friends and family. And remind yourself why you’re doing this in the first place — for natural, healthy sleep without any external aids. **We’ve covered more background information on** [**sleep aids**](https://www.risescience.com/blog/sleep-aids.md) **here, including prescription, over-the-counter, and natural sleep aids.** **Expert tip:** Check your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). This is the amount of sleep you owe your body. The more sleep debt you have, the worse your energy levels will be. You may build up sleep debt when you first start coming off sleep meds, but, with time, this should even out. When you start treating the root cause of your sleep problems, you should be able to get enough sleep, reduce your sleep debt, and feel better each day. RISE can keep track of your daily sleep debt. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app works out how much sleep debt you have. Sleep debt is compared against how many hours of sleep you individually need. This is known as your sleep need, and it might be more than you think. We compared the sleep needs of 1.95 million RISE users and found they ranged from five hours to 11 hours 30 minutes, but 48% needed eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Why Can’t I Sleep Without Sleeping Pills? You may not be able to sleep without sleeping pills because you’re physically addicted to them, you’re physiologically dependent on them, you’ve got rebound insomnia, something else is causing sleep problems, or you’re sleeping better than you think. Here’s what we mean: * **You’re addicted:** You can become addicted to sleep aids like benzodiazepines and Z-drugs (such as Ambien and Sonata), especially if you’ve been using them for a long time. You may experience withdrawal symptoms when you stop taking them. * **You’ve got rebound insomnia:** When you stop taking sleeping pills, your sleep problems may become worse than they were before you started taking sleep medication. * **You’re psychologically dependent:** If you take sleep medication every night, you might feel anxious when you try to sleep without it. This anxiety can keep you up. If you try to force sleep without a sleep aid, sleep effort (when you try to control sleep) can [exacerbate or perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). You can be psychologically dependent on a sleep aid that isn’t physiologically addictive, like [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) such as Tylenol PM or NyQuil — although more research is needed to know if these are truly addictive or not. * **Something else is causing sleep problems:** Poor sleep hygiene, being out of sync with your circadian rhythm, a sleep disorder, or a medical condition could be behind your lack of sleep, and sleeping pills are just masking the problem, not curing it. * **You’re sleeping better than you think:** It’s normal to take 10 to 30 minutes to fall asleep and to wake up a few times in the middle of the night. Sleep aids are sedatives that can knock you out fast, but that’s manufactured sleep. Don’t panic if natural sleep feels different and you’re taking a little longer to drift off. **Learn why else** [**you can’t sleep**](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Can You Become Addicted to Sleeping Pills? Yes, you can become addicted to sleeping pills, depending on the type of sleeping pills you take. Addictive sleep aids include benzodiazepines — such as flurazepam (Dalmane) and temazepam (Restoril) — and Z-drugs — such as zolpidem (Ambien), zaleplon (Sonata), and eszopiclone (Lunesta). Antihistamine sleep aids — such as diphenhydramine ([Benadryl](https://www.risescience.com/blog/cant-sleep-without-benadryl.md) and Tylenol PM) and doxylamine succinate (Unisom SleepTabs and NyQuil) — and antidepressant sleep aids are not thought to be addictive, but more research is needed. You may become physiologically dependent on them and feel like you need them to sleep. “Natural” sleep aids like [melatonin](https://www.risescience.com/blog/cant-sleep-without-melatonin.md) supplements, magnesium, valerian root, and [CBD](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) aren’t thought to be addictive, but you can become physiologically dependent on them, too. **We’ve covered more on** [**whether melatonin is addictive**](https://www.risescience.com/blog/is-melatonin-addictive.md) **here.** ## What Can I Take Instead of Sleeping Pills? If you want to take *something* before bed, go for something natural that won’t impact your sleep, health, or next-day energy levels — like chamomile tea. Dr. Wu recommends chamomile tea to his patients. While more research is needed to know if it helps sleep, it doesn’t appear to have any downsides and it may help you unwind before bed. However, good sleep hygiene is best, as it’s not good to feel dependent on something to sleep and there may be nights when you can’t have your crutch — like when traveling. Natural sleep aids like melatonin, CBD, valerian root, and magnesium may help in some cases, but there’s not enough research behind them to say for sure. ## Natural Sleep Is Possible Even if you rely on sleeping pills to sleep now, there’s hope that one day you’ll be able to fall asleep naturally again. Speak to a healthcare professional about tapering off slowly and focus on treating the root cause of your sleep problems — whether that’s stress, a sleep disorder, or one too many cups of coffee. RISE can help with two key components for natural sleep: improving your sleep hygiene and syncing up with your circadian rhythm. With RISE, you’ll get personalized reminders for 20+ daily sleep hygiene behaviors and you’ll see when your body naturally wants to sleep as part of your circadian rhythm. Heading to bed at the right time helps users get a good night's sleep without any external help: “If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs without any additional sleep aids, supplements, or medications. I am blown away by the accuracy and effectiveness of RISE.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And restful nights may happen sooner than you think — 80% of RISE users get better sleep in five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How To Stay Awake After an All-Nighter, According to Science published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Stay Awake After an All-Nighter, According to Science Published 2022-09-01 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## Key Takeaways * To stay awake after an all-nighter, start with minimal sleep debt, take advantage of your natural energy peaks, get and avoid bright light at the same times you would on a typical day. * Take a short nap in the early afternoon and head to bed a little earlier than usual to start making up for lost sleep. * With sleep debt tracking, energy schedule prediction, and 20+ sleep hygiene habit reminders, the [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=how+to+stay+awake+after+an+all+nighter) can help you stay awake after an all-nighter *and* get back to your best as quickly as possible. Sleep experts do not recommend staying awake all night. After all, who wants to feel drowsy, irritable, and have difficulty concentrating the next day? But we also understand that sometimes all-nighters are unavoidable. For instance, rushing for an urgent work deadline or caring for a sick child into the wee hours. Under such circumstances, you’ll want to or need to stay awake the next day and maybe even perform well, but how? While the number one goal after staying up all night should be to begin paying down sleep debt, incidentally and perhaps counterintuitively, the best way to do this is by staying awake the next day (with one exception, as we'll go on to explain). Fortunately, there are science-backed ways to make staying awake after an all-nighter easier and even boost your energy for that make-or-break sales presentation or important family obligation. Ahead, we share what you should do before, during, and after an all-nighter for that much-needed dose of wakefulness. ‍ [What happens when you pull an all-nighter?](#happens) [Is it possible to stay awake after an all-nighter?](#possible) [What can I do before an all-nighter to help me stay awake the next day?](#before) [What can I do during an all-nighter to help me stay awake the next day?](#during) [How can I stay awake after an all-nighter?](#awake) ‍ ## What Happens When You Pull an All-Nighter? We’ll look at what happens when you stay up all night and awake the following day using the Two Laws of Sleep. If you’re new to this theory, it’s based on the [two-process model of sleep](https://pubmed.ncbi.nlm.nih.gov/26762182/), the dominant scientific theory that explains how sleep “works” and was first established by sleep scientist Alexander Borbély in the 1980s. The Two Laws are: * Sleep debt (part of sleep homeostasis, more commonly known as sleep drive), and * Circadian rhythm (the internal body clock) So, what happens to your sleep debt and body clock when you pull an all-nighter, then stay awake the next day? ### **Sleep Debt** If you stay awake all night as well as the following day (or approximately 36 hours — the so-called second phase of [sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md)), your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (the amount of sleep you’ve missed relative to your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md), measured across 14 days) will be *well* in excess of the 5-hour threshold at which you're more or less functioning optimally. This will especially be the case if you carried sleep debt into the all-nighter. (The math: if you started your all-nighter with say 3 hours of sleep debt and missed your regular 8 hours of sleep, you’re now bogged down by 11 hours of sleep debt that you’ll need to pay back.) But how does sleep debt make itself known physiologically? One way is through adenosine, a sleep-inducing chemical. During wakefulness, adenosine accumulates in your brain to build up sleep pressure, which is released during sleep. Not meeting your sleep need means your brain doesn’t go through the full adenosine purge. ([How much sleep do you need?](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) Learn more here.) Excess adenosine in your system equals sleep debt. Unsurprisingly, you feel way groggier than usual the morning after your all-nighter. Not to mention struggle with low energy levels (although there are ways to make the best of this, as you’ll see later). Sleep debt also does a number on your cognitive functions. As sleep expert Matthew Walker explains in [*Why We Sleep*](https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316)*,* “the recycle rate of a human being” is about 16 hours, after which “the brain begins to fail.” Sleep resets this recycle rate; staying up throughout the night disrupts it. [Clinical research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) indicates that going 24 hours without sleep can result in impairments to your cognitive function equivalent to a blood alcohol level (BAC) of 0.10%. That’s higher than the legal limit in every US state! [Study of 36 hours of wakefulness](https://academic.oup.com/sleep/article/20/2/115/2731607) reveals reduced attention spans, slow reaction times, and increased occurrence of microsleeps — brief, involuntary episodes of unconsciousness. Sleep deprivation can also mimic the symptoms of a concussion, a [2020 study](https://www.researchgate.net/publication/342817962_Sleep_Deprived_or_Concussed_The_Acute_Impact_of_Self-Reported_Insufficient_Sleep_in_College_Athletes) warned. Not only is your brain functioning sub-optimally, but the act of learning, through the mechanisms of memory formation and recall, [happens during sleep](https://www.sciencedaily.com/releases/2020/06/200605105359.htm), especially rapid eye movement (REM) sleep[. Researchers explained that adult-born neurons in the brain help consolidate memories when](https://www.sciencedaily.com/releases/2020/06/200605105359.htm) you dream during REM sleep. Going into an exam, for example, after an all-nighter means you’re not only self-sabotaging your cognition from the start (you’re “drunk”), but you likely didn’t learn anything either from all that extra time awake. The cognitive effects of sleep deprivation also make the process of learning itself harder. Per [an article](https://www.researchgate.net/publication/7215445_Sleep_loss_Learning_capacity_and_academic_performance) in the Journal of Sleep Medicine Reviews, researchers found that sleep debt affected memory, computational speed, oral fluency and flexibility, and abstract thinking. This is bad news if you’re headed into a work training or a day of classes after an all-nighter. To complicate matters, the effects of sleep deprivation easily [stack up over time](https://www.risescience.com/blog/how-long-can-you-go-without-sleep.md). Acute sleep debt can turn into [chronic sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md), which, in addition to compromised cognitive function, comes with a heightened risk of chronic health issues like Type 2 diabetes, obesity, heart disease, and even cancer. This is one of many reasons why it’s important not to attempt more than one all-nighter in a row (and otherwise prioritize low sleep debt). [*Can you die from not sleeping?*](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) *We look at the research.* ### **Circadian Rhythm** So, 36 hours without sleep means you’ve now got a significant amount of sleep debt to pay back, but how does an all-nighter impact your circadian rhythm and next-day energy? To recap: your circadian rhythm is the roughly 24-hour body clock that regulates everything from your [energy levels](https://www.risescience.com/blog/what-gives-you-energy.md) to your [hunger hormones](https://www.risescience.com/blog/why-cant-i-lose-weight.md). In the morning, when your brain senses daylight, the suprachiasmatic nucleus (a group of neurons in your brain’s hypothalamus) or “master clock” releases cortisol, norepinephrine, and serotonin — hormones that help you feel more alert and awake. Later, under conditions of dim light, your brain’s pineal gland produces the sleep-inducing hormone melatonin to ease you into sleep. When your circadian rhythm is running smoothly — the product of consistent sleep and wake times and sufficient nightly sleep — you can expect a predictable series of energy peaks and dips throughout the day: * **Morning sleep inertia:** Feeling groggy when you wake up is completely normal. We call it your Grogginess Zone in the [RISE app](https://www.risescience.com/.md). * **Morning Peak:** This is the first of your two daily energy peaks. * **Afternoon Dip:** Often referred to as a “food coma,” post-lunch tiredness occurs in the early to late afternoon, [no matter if you’ve eaten or not](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). * **Evening Peak:** This is the second and last energy peak of the day. * **Evening Wind-down:** The 1-2 hours before your target bedtime should be a window of relaxation to prime you for sleep. * **Melatonin Window:** This is the period in which your rate of melatonin production peaks. It’s the best time to go to bed to meet your sleep need. Circadian misalignment throws this delicate and predictable pattern off course. And it doesn’t take 36 hours of staying awake, either. Even a slightly (one or two hour) later bedtime and rise time, common for many of us on the weekend, is enough to incite [social jetlag](https://www.risescience.com/blog/social-jetlag.md) – a form of circadian misalignment that affects some [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt). Social jetlag sounds benign, but its symptoms are anything but: * More intense morning sleep inertia * Increased daytime sleepiness * Increased sleep latency (taking longer to fall asleep; making the quest to pay back sleep debt even harder) * More difficulty concentrating on the tasks at hand * Poorer mood, such as increased irritability and depression Social jetlag has [particularly negative consequences for students](https://pubmed.ncbi.nlm.nih.gov/25148793/). Research shows affected students are more likely to have unsatisfactory academic performance and reduced emotional well-being. Study also points to more defiant attitudes, violence, substance use, and truancy. But, social jetlag doesn’t just negatively impact your performance, grades, energy, and emotions for the day. It's also a chronic condition that sets the foundation for more severe health problems. [A 2018 medical review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6258747/) shares social jetlag puts you at a greater risk of: * Cardiovascular disease * Metabolic syndrome, including obesity, Type 2 diabetes, and high blood pressure * Weight gain and a higher body mass index (BMI), which is an indicator of obesity * Stress * Depression * Sleep disorders, like sleep apnea ### **Sleep Debt and Circadian Rhythm Come Together** While sleep debt and circadian rhythm operate independently of each other, both of them influence your sleep schedule and overall energy potential. This is true during periods of normal nightly sleep as well as after an all-nighter. For starters, sleep debt, courtesy of staying up all night, reduces how much energy you feel to begin with. The extra fatigue will also dampen your energy peaks and augment your energy dips throughout the day. Robbed of the necessary cues your circadian rhythm needs to operate smoothly (predictable exposure to light chief among them), you’ll experience all of the hallmarks of social jetlag, including increased daytime sleepiness, a worse mood, and even digestive issues, as the peripheral clocks in your gut, liver, and pancreas [get knocked sizeably off course from a night without sleep](https://www.pnas.org/doi/10.1073/pnas.1801183115). As you can see, an all-nighter makes you drag your feet through life the next day, figuratively and *literally*. ‍ ## Is It Possible To Stay Awake After an All-Nighter? Sometimes life throws us a curveball, and we have no choice but to end up burning the midnight oil, then stay awake for the following day. Perhaps you often work the night shifts and have the occasional social or family obligation to attend to during the day. Or maybe your teething baby is the reason behind your sleepless nights when you have to gear up for nine hours of work (or more) the next day. This makes you worry, “Is it possible to stay awake after an all-nighter?” Fret not, as we have a plan for you to [make the most of your day after staying up all night](https://www.risescience.com/blog/how-to-function-on-no-sleep.md). From paying back sleep debt to practicing good sleep hygiene protocols that won’t sabotage the following night’s sleep, staying up will likely be difficult, but we’ll share ways to bounce back as quickly as possible. What you do before and during an all-nighter influences your success rate in staying awake the next day, as you’ll see in the next few sections. ‍ ## What Can I Do Before an All-Nighter To Help Me Stay Awake the Next Day? ![RISE app screenshot showing how much sleep debt you have](/assets/630a807d126746f27b021b71_sRsxEP4QYlPzRIdVlcRnlEdgYo1YVk32UW6EnPtCcAclqIcRo6UNkmuH5NvKrrx7U0OftmPK_n2eYqZf-fz7eErEh5-RD_ZGNxIn-suMT0alXi-ZFCzfZ-np8oW-BYFlBi1J4ixpQyMqXSeoIMzCyjk.png) To plan ahead for your all-nighter, use the RISE app to track your running sleep debt, and make sure it’s less than five hours to minimize the amount of debt you’ll carry — and have to pay back — after staying up all night. In the night(s) leading up to your all-nighter, make it a priority to keep your sleep debt below five hours — the lesser, the better. If you’re currently saddled with sleep debt, tweak your routine over the next few nights to go to bed earlier, nap during your Afternoon Dip (which you can view on the RISE app), and [sleep in up to an hour from your usual wake time](https://www.risescience.com/blog/sleeping-in.md). For those who have sleep problems, like insomnia or sleep apnea, that are preventing you from meeting your sleep need, talk to a licensed healthcare professional about your options. Work with your doctor to tackle any underlying medical problems like sleep disorders to boost your chances of a good night’s sleep (or several) before the all-nighter. These simple lifestyle changes (and medical treatments where necessary) can help you get enough sleep and pay down sleep debt if you have any, to begin with, and keep it minimally low in the run-up to your all-nighter. By going into your all-nighter with minimal to no sleep debt, you’ll have less debt to pay off. Most importantly, you’ll also increase the odds of staying awake (or even being productive) during the night and the next day. ‍ ## What Can I Do During an All-Nighter To Help Me Stay Awake the Next Day? All-nighters can take a toll on you physically, mentally, and emotionally. But there are science-backed tips you can follow during the night to maintain your energy as much as possible the next day and get back into a [good sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) the next night. They include: * **Bright light exposure:** [Scientific evidence shows](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8184774/) short periods of medium-intensity light exposure boost alertness levels at night. Meanwhile, high-intensity lighting improves sleep patterns by shifting the internal clock in shift workers. [More research](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) also highlights that bright light exposure has the same alerting effect as caffeine when it comes to staying awake. We recommend “task lighting,” or light that is focused only on your work area, rather than overhead lighting. This small adjustment avoids eye strain, which may help you feel more alert. * **Type of lighting:** The kind of lighting you work in also matters. For alertness, both red and blue wavelengths will give you a boost, although blue light may disrupt future melatonin production (making it more difficult to fall asleep later) and increase cortisol synthesis (a stress hormone). For the best chance at recovery after an all-nighter, try to filter out blue light and work in warmer, red light. * **Mindful nighttime eating habits:** Try not to eat — or at least, be careful about what you do eat. Eating outside of your regular schedule can [exacerbate circadian misalignment](https://sleepreviewmag.com/sleep-disorders/circadian-rhythm-disorders/well-timed-meals-reduce-risk-of-glucose-intolerance/). If you find you need to eat, avoid sugary, high-carb foods that are more likely to lead to spikes and crashes in energy over the night and day. ‍ ## How Can I Stay Awake After an All-Nighter? After your all-nighter, you’ll likely feel dead on your feet and ready to drop into bed, much less stay awake for the next 12 hours or so. Here’s the thing: it’s entirely possible to stay awake after an all-nighter — and recommended, for the sake of getting back in circadian alignment as quickly as possible — provided you’ve followed the tips in the previous sections and taken notes on the following ones. ### **1\. Prioritize Paying Down Sleep Debt** After an all-nighter, your no. 1 priority should be to pay back sleep debt, if you want to start feeling and functioning at your best as quickly as possible. This means sleeping more than your baseline biological sleep need for as long as is needed to pay back the debt. (If you’re wondering [whether or not you can catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md), the science says yes\*.) For instance, if your sleep need is nine hours, and you’ve accumulated sleep debt of that magnitude, make sure your sleep schedule for the next few nights accounts for your sleep need with enough room to pay down sleep debt. So, you may aim for a nightly sleep schedule of 10 hours over the next ~nine nights (or use naps to help pay down debt — more on this soon . That being said, you’re likely tempted to crash and to even sleep much if not all of the next day after an all-nighter. This urge will likely be very strong — remember, staying awake all night hikes up your [sleep pressure](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md)! But instead, your next-days’ sleep should be strategic. Go to bed early, take advantage of afternoon naps (ideally within your Afternoon Dip, which you can view on your Energy Schedule in RISE), and sleep in for up to an hour from your usual wake time. We’ll talk more about these in the later sections. ### **2\. Work With, Not Against Your Natural Rhythms** ![RISE app screenshot showing how to schedule particular activities](/assets/630a807dc69262fa4be4194c_B6b3SdIo9qiiGZMKONe5VStCGBC-d4khLd-AhV275kd-rZ6_GUEz-OkzTdPVZq_B3UHJhVAjya_ce1bsb3vLx-UEIQBmWTAbYXt5D0tIAaOZcidjZ5BSgDzA-qy2KOEyol9BU5cfDAQSZNKqk5151_0.png) The “Find time on my calendar” feature on your Energy Schedule in RISE shows the best timings to do a particular activity, be it high-stakes tasks like a work meeting or passive ones like household chores. No matter if you have sleep debt or not, your circadian rhythm marches on, day in and day out without fail. In the case of an all-nighter, your energy dips will feel worse, and your energy peaks are now muted. That said, you can still make the most of them. Here’s how: * Prioritize challenging work, like that sales presentation you stayed up finalizing, during your energy peaks. The RISE app shows the exact timing of your Morning and Evening Peaks on your Energy Schedule. You can even sync RISE with your work calendar to factor in existing obligations and help you schedule anything new, all while taking your circadian rhythm’s energy schedule into account. * Relegate mundane tasks, like admin work and chores, to your dips. Just as your internal clock will cycle through your energy peaks even if you skipped a night of sleep, your dips can feel even more intense. Plan for these dips, take it easy, and… * Consider leveraging your [ultradian rhythms](https://www.bluezones.com/2020/06/how-taking-breaks-can-increase-productivity-boost-energy-levels-and-help-you-show-up-in-your-life/). These shorter cycles refresh between 90 and 120 minutes, with similar peaks and dips. Use the feeling of a dip as a cue to take a break. Stand up, walk away from your workspace, practice some deep breathing, or even catch some quick sunshine outside. ### **3\. Take a Nap Within Your Afternoon Dip** Paradoxically, one of the best ways to “stay awake” after an all-nighter is to take a nap during your Afternoon Dip. Not only will well-timed naps help you begin paying back sleep debt, [but sleep research also](https://pubmed.ncbi.nlm.nih.gov/16796222/) suggests that a power nap of just ten minutes can boost cognitive performance, energy levels, and even [memory](https://pubmed.ncbi.nlm.nih.gov/18275549/). Keep your naps under 90 minutes, though. The longer you nap, the more likely you’ll encounter sleep inertia. Because you already have racked up sleep debt from your all-nighter, you might experience *some* sleep inertia even after a short nap of 10-20 minutes. So too, anything over 90 minutes runs the risk of depleting too much of that sleep pressure we mentioned earlier, making it even more difficult to get to sleep later that night. You can find some [tips for determining the best nap length](https://www.risescience.com/blog/best-nap-length.md)here. ### **4\. Time Your Light Exposure Strategically** ![RISE app screenshot showing when to get and avoid bright light](/assets/630a807d18a0de56b10ea415_or04o0DuW48KpgrmYaJbgkLt9CBYdznbij1rZMsudbojEAqadVQhb9Bz14HPW-9YBl5iF1UxT6CTR0YMaaC2uBOHPXSgLej6MhycnzWs_3G6qIQ-Q3Si36lcnrpmQ9vsX_I9ixL37mVzUhKPkYDLsBw.png) The “Bright light control” habit tells you when to get blue light and when to avoid it to get back to circadian alignment after an all-nighter. On top of the tiredness, you’re also battling poor emotional health, as you feel more irritable and less empathetic. Well-timed light exposure, particularly, bright, natural sunlight, can help boost your mood and wakefulness levels. In short: strategic use of light is good for you — and the people around you. Here’s how to take advantage of its considerable effects: * Get outside for some fresh air and natural sunlight for at least 10 minutes around the time you would usually wake up. Bright light triggers melanopsin, the eye’s blue light sensor, which tells the pineal gland in your brain to stop producing melatonin. At the same time, your body activates cortisol synthesis, the alertness-boosting hormone that helps you feel awake and ready to start the day. Getting light exposure as early in the day as possible helps reset your internal clock, which will help you work toward your goal of falling asleep earlier to meet your sleep need and pay down sleep debt that night. * Position your workspace by a window to take advantage of natural light throughout the day. It is even better if this space has a high ceiling, which can give you a better chance of getting sufficient light, as natural light can diffuse more deeply from a window to the inside space. Plus, research shows that bright light exposure from the late afternoon to early evening can [aid with sleep rather than disrupt it](https://www.nature.com/articles/s41598-019-52352-w), which gives you another reason to enjoy the sunset by your window, or ideally, outside. * For an extra energy boost, consider pairing time outdoors with some exercise to get your blood flowing. The only time you should avoid working out is [in the few hours before bed](https://www.risescience.com/blog/working-out-with-no-sleep.md). * Minimize or avoid bright light exposure later in the day as it can interfere with your body’s melatonin-producing capabilities, making it harder to drift off to sleep by your target bedtime. ### **Other Things To Consider** ![RISE app screenshot tells you when to cut off caffeine intake](/assets/630a807d126746502d021b95_TL0eHUF1jfZ0uualJiHUka-m_MKe9wxOj3-QHUoye9aBqFlZEttAqTdNhWfzRB8Rcrpz3CBczUlQ6pweSj_lns3V7q1IpEIGVpinUnj8OMjBBjepWIbXaFZnUim84VyrLuU2U_ofGa5Ty7rIA9G-W5M.png) The “Limit Caffeine” habit tells you when to cut off your caffeine intake based on your unique chronobiology, so you don’t end up delaying your next bedtime and accumulating even more sleep debt after your all-nighter. * [Research shows](https://pubmed.ncbi.nlm.nih.gov/27061779/) that, while a cup of coffee or an energy drink does help with overall performance while sleep-deprived, it has little to no impact on your own subjective experience of drowsiness or fatigue after a period of extended wakefulness — in this case, staying awake for 40 hours (one full 24-hour day + another normal 16-hour day). That said, caffeine stays in your body for up to twelve hours. So, it’s crucial to [cut off your caffeine intake](https://www.risescience.com/blog/energy-without-caffeine.md) at the right timeto avoid delaying your bedtime that night and creating even more sleep debt. Use the [“Limit Caffeine” habit](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) in RISE to help you with that. * Try alternating between standing and sitting as you work the next day. [Scientific evidence](https://www.mdpi.com/1660-4601/18/21/11604/htm) suggests this small change can help with productivity. * Set up your workspace to look straight ahead or even up above the natural level, rather than down, as is likely for a desk or laptop. As [Stanford neuroscientist Andrew Huberman, Ph.D.](https://hubermanlab.com/optimizing-workspace-for-productivity-focus-and-creativity/), summarizes, “When looking down toward the ground, neurons related to calm and sleepiness are activated. Looking up does the opposite.” Configuring your workspace this way might take a little effort, but “it’s worth it for the benefits to your mind and work.” * Do not drive. As we’ve mentioned, going 24 hours without sleep means you’re as cognitively impaired as someone with a BAC of 0.10%. Even if you feel like you’ve caught a “second wind,”[driving while sleep deprived](https://www.risescience.com/blog/falling-asleep-while-driving.md) puts you and others at significant risk. ## **Stay Awake After an All-Nighter With RISE** Staying awake after an all-nighter can feel like a Herculean task. But there are active steps you can take to make it easier on yourself, boost your next day performance, and help you pay back sleep debt as soon as possible. To recap, keep your sleep debt low before the all-nighter (preferably below five hours). Then, follow the science-backed recommendations on what to do during and after the all-nighter — remember, good sleep hygiene tied to your circadian rhythm is key. (Check out our step-by-step [Sleep Guide](https://www.risescience.com/improve-sleep-hygiene.md) for more tips.) Yes, it can be a little overwhelming to remember what to do — and not do — at the right times to stay awake after an all-nighter and pay down sleep debt afterward. That’s where the 20+ science-backed sleep habits in the [RISE app](https://www.risescience.com/download-rise.md) come in handy. Tailored to your unique chronobiology, RISE delivers in-app reminders to help you stay awake after an all-nighter *and* get back to your best as quickly as possible. ‍ ## FAQs ### Should I stay awake after an all-nighter? Counterintuitively, yes, although we recommend napping during your natural mid-day energy dip to help pay back sleep debt and boost your next-day energy levels. Also, consider going to bed earlier that night (ideally within your Melatonin Window) and sleeping in up to an hour from your usual wake time to pay down your sleep debt as much as you can. ### How long should I sleep after an all-nighter? Aim to go to bed about an hour earlier and sleep in up to an hour later the next day to start paying back debt without incurring too much circadian misalignment. Anything longer than that and you’ll make it harder to get back to a normal sleep schedule. ### How do I stay awake after an all-nighter? To stay awake after an all-nighter, start with minimal to no sleep debt before the actual event. Also, practice good sleep hygiene, leverage your circadian rhythm, and pay back sleep debt with a nap during your Afternoon Dip. ### Are 4 hours of sleep better than none? If those are the choices, then yes. However, meeting your genetically determined sleep need and paying down sleep debt in the following nights are still the best ways to feel and function your best after an all-nighter. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: The Surprising Science Behind Getting Rid of Cortisol Belly published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Debunking Cortisol Belly Myths: What Actually Stops Cortisol Weight Gain Updated 2024-09-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Key Takeaways * **Fight cortisol belly fat and stop cortisol weight gain** by reducing stress, improving your sleep, exercising mindfully, and following a balanced diet. These lifestyle changes help lower cortisol levels, preventing fat accumulation in the belly area. * **The science behind cortisol and weight gain:** Chronic stress raises cortisol levels, which promotes fat storage, particularly visceral fat around the abdomen. Lack of sleep further elevates cortisol, amplifying fat storage and making it harder to lose belly fat. * **Use the RISE app** to access relaxation techniques, optimize your sleep routine, and track your sleep debt. Managing sleep and stress with RISE can help lower cortisol and reduce cortisol-related belly fat. If you’ve been battling stubborn belly fat despite eating well and exercising, you’re not alone—and it can feel deeply frustrating. This type of fat, often referred to as cortisol belly, stress belly, or hormonal belly fat, is linked to elevated cortisol levels caused by chronic stress. Unfortunately, traditional weight loss approaches often fail to address the root cause, and in some cases, they may even make the problem worse. In this article, we’ll explore the science behind cortisol-related belly fat, debunk common myths, and offer research-backed strategies to help you reduce cortisol belly fat naturally and improve your overall health. ## What Is Cortisol Belly? Cortisol belly refers to the accumulation of fat around the abdomen due to [elevated levels of cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), the body’s primary stress hormone. When stress becomes chronic, cortisol levels remain elevated, prompting the body to store fat, particularly in the abdominal area. This visceral fat, which surrounds vital organs, is not only more difficult to lose but also linked to higher risks of metabolic disorders, including insulin resistance, type 2 diabetes, and heart disease. Signs of cortisol belly include: * **Increased abdominal fat**: Even if the rest of your body remains relatively unchanged, fat tends to accumulate in the midsection. * **Difficulty losing weight in the belly area**: Despite efforts like dieting or exercise, fat in this area may persist. * **Stress-related symptoms**: High cortisol levels are often accompanied by other signs of stress, such as frequent headaches, anxiety, and irritability. * **Higher risk of health issues**: Those with cortisol belly may also experience elevated blood pressure, frequent cravings for sugary or fatty foods, and disrupted sleep patterns. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Cortisol Causes Weight Gain Cortisol-driven weight gain isn’t limited to the belly, but the midsection is where its effects are most pronounced. High cortisol levels lead to: 1. **Overeating and Cravings** Cortisol affects appetite regulation, often leading to “stress eating.” Under stress, people with higher cortisol responses [tend to crave](https://pubmed.ncbi.nlm.nih.gov/11070333/) high-sugar, high-fat foods and consume more calories overall. This is because cortisol influences hormones like leptin, which signals fullness, potentially causing overeating and poor food choices. 2. **High Blood Sugar and Fat Storage** Elevated cortisol prompts the release of glucose from the liver, raising blood sugar levels. While helpful for short-term energy needs, consistently high blood sugar contributes to insulin resistance, making it harder for the body to metabolize glucose. Excess glucose is eventually stored as fat, particularly in the abdominal area. 3. **Sleep Disruptions** Cortisol also interferes with sleep, making it harder to fall and stay asleep. Poor sleep disrupts the balance of hunger hormones like ghrelin and leptin, leading to increased appetite and cravings. Not getting enough sleep also lowers energy levels and self-control, making it difficult to stick to healthy eating and exercise habits, further promoting weight gain. ## Dive Deeper [![](/assets/652dc6d2169423e16ac3ed77_a-sleep-doctor-explains-how-to-fix-cortisol-and-sleep_result.avif) A Sleep Doctor Explains How to Fix Your Cortisol and Sleep](https://www.risescience.com/blog/cortisol-and-sleep.md)[![](/assets/63d737676fc5d443d2cfcaf8_how-to-lose-weight-during-menopause.avif) 9 Ways to Lose Menopause Weight Gain and Belly Fat](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md)[![](/assets/6271e3e6ec065bc12ccda665_how-to-lose-belly-fat-n.avif) How to Lose Belly Fat Overnight? Sleep Doctor’s Advice](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md) ## The Most Effective Strategies to Reduce Cortisol Belly Fat Stopping cortisol weight gain requires a holistic approach, addressing key factors like stress management, sleep, exercise, and dietary habits. While it may seem like a lot to take in, you can start with small, practical steps and build from there. Here, we’ll cover both immediate actions you can take today and long-term strategies to get rid of cortisol belly, based on science-backed advice. ### Manage Your Stress Levels Chronic stress is a primary driver of high cortisol, which can lead to fat storage in the abdomen. While occasional stress and temporary spikes in cortisol aren’t harmful, chronically high cortisol levels can have lasting negative effects. To [reduce cortisol](https://www.risescience.com/blog/how-to-lower-cortisol.md) and manage belly fat, incorporate the following stress-reduction techniques: **Practice Relaxation Techniques**: * Try the **4-7-8 breathing technique**: Inhale for 4 seconds, hold for 7, and exhale for 8. Repeating this cycle before bed or during stressful moments can help to calm your nervous system. * **Mindful stretching or walks**: A 10-minute walk or light stretching can lower cortisol and reset your stress response. * The **RISE app** offers in-app guides for [relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like **deep breathing**, **progressive muscle relaxation**, and **autogenic training** to help manage stress and reduce cortisol levels. ![RISE app screenshot reminding you of relaxation session](/assets/66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The [RISE app](https://app.adjust.com/oha9msp) can guide you through relaxation techniques. ‍**Spend Time in Nature**: * One [study](https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full?utm_source=fwebandutm_medium=nblogandutm_campaign=ba-sci-fpsyg-nature-pill) found spending at least 10 minutes in nature three times a week resulted in a 21.3% drop in cortisol levels. The best results came from 20 to 30 minutes in nature. **Set Up a Relaxing Evening Routine**: * Wind down with activities like light stretching, reading, or yoga to help your body and mind relax before bed. * A [calming bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) also improves sleep, which is crucial for regulating cortisol levels. * The RISE app can guide you in creating the most effective nightly routine tailored to help you wind down and prepare for restful sleep. In some cases, **lifestyle adjustments** may be necessary to further reduce stress and lower cortisol: * **At Work:** Consider reducing your workload, delegating tasks, or even changing jobs if stress is overwhelming. * **At Home:** Share responsibilities like childcare or household chores. Limit time on social media and invest in quality time with friends or family. * **Seek Professional Support:** If stress persists, consider speaking to a therapist or healthcare professional for help managing chronic stress, mental health challenges, financial pressures, or caretaking responsibilities. ### Exercise—But Don’t Overdo It Exercise helps reduce cortisol, but it’s important to maintain balance: * **Low-intensity exercise** like yoga, walking, or swimming can help lower cortisol levels. * **High-intensity workouts** (HIIT) can spike cortisol, so limit these to 2-3 times a week and allow for proper recovery. * **Exercise timing matters**: Avoid working out too close to bedtime, as this can disrupt sleep and raise cortisol. Aim for morning or early afternoon sessions. ### Improve Sleep Hygiene and Reduce Your Sleep Debt Sleep deprivation is one of the biggest stressors you can put on your body. It can hike up your evening cortisol levels by a whopping [37% to 45%](https://academic.oup.com/sleep/article/20/10/865/2725962), which can then lead to weight gain and even more sleep deprivation. And sleep deprivation itself has also been linked to weight gain, so it’s easy to fall into a vicious circle. Another vicious circle? [Anxiety](https://pubmed.ncbi.nlm.nih.gov/23814343/) can cause insomnia, but insomnia can also cause anxiety. And both can cause weight gain. Keep all this at bay by finding out how much sleep you need and aim for that amount each night. RISE can work out your individual "sleep need" and give you a number to aim for in hours and minutes. The app can also work out your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). This is the running total of how much sleep you owe your body. We measure it over the past 14 nights. We recommend keeping sleep debt below five hours to feel and perform your best — but low sleep debt will also help to keep cortisol levels, and therefore cortisol belly fat, in check. To lower your sleep debt: * **Create a consistent sleep schedule**: Go to bed and wake up at roughly the same time daily, even on weekends. * **Wind down 30-60 minutes before bed**: Dim the lights, do light stretching, or read to help your body prepare for rest. * **Keep your bedroom cool**: Maintain a temperature of 60-67°F to optimize sleep quality. * **Reduce stimulants**: Avoid caffeine, large meals, and alcohol late at night, as they can disrupt sleep and elevate cortisol. ![RISE app screenshot showing you how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) works out how much sleep debt you have. ### Reduce or Eliminate Caffeine Caffeine spikes cortisol, especially when consumed in large amounts or later in the day. This keeps your body in a "fight or flight" state, which can lead to more fat storage, especially around the belly. To manage cortisol levels and reduce belly fat: * **Avoid caffeine** **after noon** to avoid disrupting cortisol levels. * **Limit caffeine intake** to no more than 400mg per day (about 4 cups of coffee). * **Try caffeine-free alternatives** (decaf coffee or herbal teas like chamomile or rooibos) to keep cortisol levels in check. * **Watch out for caffeine** in energy drinks, black and green tea, hot chocolate, yerba mate, pain and cold medications, and pre-workout. ### Adjust Your Diet for Real Results, Not a "Cortisol Detox" Dietary changes can have an immediate impact on cortisol levels and fat storage, particularly around the belly. To manage cortisol effectively: * **Incorporate High-Protein Meals**: Protein stabilizes blood sugar, preventing cortisol spikes. High-protein meals help stabilize blood sugar, which can reduce cortisol spikes. Protein also promotes satiety, which helps control appetite and reduce overeating, particularly stress-related eating. Aim for **20-30 grams of protein per meal** from sources like chicken, fish, eggs, tofu, beans, and lentils. **‍** * **Prioritize Omega-3 Fatty Acids**: Omega-3s reduce inflammation and lower cortisol. Include **fatty fish** like salmon and mackerel, or plant-based sources such as flaxseeds and chia seeds. Consider taking **1000-2000 mg of combined EPA and DHA** daily if advised by a healthcare provider.**‍** * **Increase Magnesium-Rich Foods**: [Magnesium promotes relaxation](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) and helps reduce cortisol. Add **spinach**, **almonds**, **pumpkin seeds**, and **dark chocolate (70% or higher)** to your meals.**‍** * **Boost Vitamin C Intake**: Foods rich in vitamin C, such as **bell peppers** and **citrus fruits**, can help regulate cortisol levels. Consider **500-1000 mg of vitamin C** daily, split into two doses, as a supplement after consulting with a healthcare provider.**‍** * **Limit Added Sugars**: Keep added sugars below **25 grams per day for women** and **36 grams for men**. Excess sugar can trigger blood sugar spikes and cortisol release, leading to belly fat.**‍** * **Incorporate Fiber-Rich Foods**: Fiber slows digestion and stabilizes blood sugar, helping to keep cortisol levels in check. Aim for **5-9 servings of fruits and vegetables daily**, along with whole grains and legumes. ### Prioritize Hydration Staying hydrated is essential for reducing cortisol belly fat. Dehydration acts as a stressor, which triggers cortisol release: * **Drink water consistently throughout the day.** Start with a glass of water upon waking and aim for 8-10 cups per day, depending on activity levels. * Set reminders to drink water **every hour during waking hours** to maintain consistent hydration, especially during stressful or busy periods. ### Limit Alcohol Intake Alcohol consumption can elevate cortisol levels and disrupt sleep, leading to belly fat accumulation. To prevent cortisol-related weight gain: * **Reduce alcohol consumption** to 1-2 drinks per week, and always hydrate when consuming alcohol to mitigate its effects on cortisol. * **Avoid alcohol at night**: Drinking close to bedtime can increase cortisol levels and [disrupt sleep](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md), making it harder to manage belly fat. ## Dive Deeper [![](/assets/634c2c90be4a4a3096f8b8dd_sleep-and-weight-loss-n.avif) Sleep and Weight Loss: What’s the Connection?](https://www.risescience.com/blog/sleep-and-weight-loss.md)[![](/assets/6345e4a5e32d0a08d777be83_what-time-should-you-stop-eating-to-lose-weight.avif) What Time Should You Stop Eating To Lose Weight?](https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight.md)[![](/assets/6404c19ee3ef147a89a44eb4_sleeping-positions-to-lose-weight-n.avif) Best Sleeping Positions to Lose Weight and What Helps More](https://www.risescience.com/blog/sleeping-positions-to-lose-weight.md) ## Busting Common Cortisol Belly Myths When it comes to managing cortisol and reducing belly fat, misinformation is everywhere. Here, we’ll break down some of the most common myths and highlight often-overlooked information to help you understand how to lose cortisol belly fat and what doesn’t work. 1\. **Myth: You Can Directly Target Cortisol Belly with Spot Reduction** **Fact:** Spot-reducing fat isn’t possible. Reducing cortisol levels and abdominal fat requires overall body fat reduction through lifestyle changes, not specific exercises targeting the belly. 2\. **Myth: Only Chronic Stress Raises Cortisol** **Fact:** Even short-term stressors, like a poor night’s sleep, excessive exercise, or restrictive diets, can cause cortisol spikes, impacting fat storage. Managing both acute and chronic stress is key to reducing cortisol weight gain. 3. **Myth: Exercise Alone Will Fix Cortisol Belly** **Fact:** Over-exercising, especially high-intensity training without proper recovery, can actually raise cortisol levels. A balanced exercise routine that includes rest and recovery is critical. 4\. **Myth: A Low-Calorie Diet or a Cortisol Detox Is the Best Way to Combat Cortisol Bell** **Fact:** Extreme calorie restriction and so-called “cortisol detox diets” may promise quick results, but they can actually increase cortisol levels. Restricting calories too drastically puts your body under stress, leading to muscle loss and a slowed metabolism, making it harder to lose fat in the long run. Additionally, there's no scientific evidence supporting the effectiveness of detox diets in lowering cortisol. Instead, a balanced, sustainable approach that includes adequate nutrition and stress management is far more effective for reducing cortisol and belly fat. 5\. **Overlooked: Sleep Quality Is as Important as Diet and Exercise** Sleep deprivation increases cortisol levels and can disrupt hormones that regulate hunger and fat storage. Prioritizing sleep is often underestimated in weight management discussions. 6\. **Myth: Cortisol Belly Is Just About Fat** **Fact:** It’s not just about fat—high cortisol levels also contribute to inflammation, insulin resistance, and muscle loss, all of which can worsen health outcomes beyond appearance. 7\. **Overlooked: Timing of Meals Matters** Eating large meals late at night, especially those high in fat and sugar, can spike cortisol levels and disrupt sleep, further contributing to belly fat. Consistent, balanced meals during the day help manage cortisol. 8. **Myth: Supplements Alone Can Fix Cortisol Levels** **Fact:** While magnesium and adaptogens can support stress management, they can’t replace foundational lifestyle changes like proper sleep, nutrition, and stress management. 9. **Overlooked: Emotional Stress Isn’t the Only Trigger** Physical stressors, such as chronic pain, injury, or environmental factors, can also raise cortisol. Addressing all forms of stress holistically is necessary for effective cortisol management. 10\. **Myth: All Stress Is Bad** **Fact:** Some stress, like from regular exercise or mental challenges, is beneficial for health. The key is managing chronic, unrelenting stress, which leads to consistently elevated cortisol levels. ## FAQs ### Does cortisol fat go away? Yes, cortisol fat can go away if you reduce your cortisol levels and maintain a healthy lifestyle. Lower cortisol levels by reducing your stress, getting enough sleep, and eating a balanced diet high in protein, fiber, and healthy fats. Limiting caffeine and being regularly actives help too. ### How long does it take to get rid of cortisol belly fat? Reducing cortisol-related belly fat generally requires consistent lifestyle changes, such as managing stress, improving sleep, and maintaining a healthy diet and exercise routine. While the exact timeframe varies for each person, many may begin to see improvements over several weeks to a few months. Staying consistent with these habits is essential for effectively decreasing cortisol levels and belly fat. ### How do I get rid of excess cortisol? You can get rid of excess cortisol by reducing your stress levels, getting enough sleep each night, and living in sync with your circadian rhythm. Keep caffeine and high-intensity exercise in check, too. ### What foods reduce cortisol levels? Foods that can reduce cortisol include whole grains, fruits, vegetables, green tea, legumes, sweet potatoes, lentils, and dark chocolate. Dehydration can cause high cortisol levels so remember to drink enough water, too. ### What's the best diet to reduce cortisol belly? There isn’t a single best diet to reduce cortisol-related belly fat, but focusing on whole, nutrient-dense foods can help manage stress and lower cortisol levels. Diets rich in fruits, vegetables, lean proteins, whole grains, and healthy fats—while minimizing processed foods and added sugars—are linked to better cortisol regulation. Consistency with a balanced diet, alongside stress management and regular exercise, is key to reducing cortisol belly over time. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ‍ [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Stop Mouth Breathing at Night? 14 Tricks to Try published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Stop Mouth Breathing at Night? 14 Tricks to Try Updated 2024-03-13 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Stop Mouth Breathing at Night? * Stop mouth breathing at night by treating congestion, sleeping on your side or with your head elevated, mouth taping, or doing breathing exercises. * Good sleep hygiene, such as avoiding eating and drinking alcohol before bed, will also help. * The RISE app can help you build good sleep hygiene habits by telling you exactly when to do 20+ behaviors each day. Mouth breathing at night can cause snoring, brain fog, and high blood pressure. But it’s not an easy habit to break — it happens when you’re asleep after all. Below, we’ll cover how to stop mouth breathing at night, what causes mouth breathing, and why mouth breathing is something you want to fix in the first place. Plus, we’ll share how the RISE app can help you get better sleep and more energy — even when mouth breathing is your only option. ## Advice From a Sleep Doctor “How you stop mouth breathing at night will all depend on what’s causing you to breathe through your mouth,” says Dr. Chester Wu. “If you’re congested, for example, try sleeping on your side or using nasal strips or a humidifier. If mouth breathing is simply a bad habit for you, try breathing exercises to get used to nasal breathing.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Stop Mouth Breathing at Night? You can stop mouth breathing at night by treating congestion, using nasal strips, mouth taping, sleeping on your side or with your head elevated, and practicing good sleep hygiene, like avoiding food and alcohol close to bedtime. Here are 14 treatments for nighttime mouth breathing. ### 1\. Treat Congestion When you can’t get enough oxygen through your nose, you’ll naturally breathe through your mouth. You might be congested due to a cold or allergies, when [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), or when on medications for blood pressure, erectile dysfunction, depression, and seizures. Try these tips to ease congestion: * Try over-the-counter decongestant sprays (just be sure not to overuse them as, ironically, overuse of decongestants can lead to more congestion). * Use a neti pot with saline solution to flush out your nasal passages. * Breathe in steam from a hot shower or hold your head over a bowl of hot water. * Don’t let pets sleep in your bed. * Clean your sheets, pillowcase, and bedroom regularly to prevent dust from building up. * Drink plenty of water to flush out congestion. * Try sleeping with a humidifier to add moisture to the air. **Want to stop congestion from ruining your sleep? We’ve covered** [**how to sleep with a stuffy nose**](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) **here, and more advice on** [**sleeping with allergies**](https://www.risescience.com/blog/allergies-worse-at-night.md) **here.** ### 2\. Use Nasal Strips or a Nasal Dilator Nasal strips stick to the outside of your nose and stretch open your nostrils. Nasal dilators sit inside your nostrils, pushing them open. Both devices widen your nasal passages, making it easier to get enough air through them. ### 3\. Stop Eating Two to Three Hours Before Bed What does nighttime eating have to do with nighttime breathing? When you eat and lay down, digestive juices can flow up into your nose, ears, mouth, and sinuses, causing inflammation and congestion and making it more likely you’ll breathe through your nose. Avoid eating spicy foods in particular close to bedtime as these can not only cause congestion, but cause digestive issues that can disrupt your sleep. They can also trigger [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md), which can also cause congestion and keep you awake. Eating close to bedtime can also cause digestive issues that can keep you awake, and it can disrupt your circadian rhythm, or [biological clock](https://www.risescience.com/blog/biological-clock.md), which can cause health issues like weight gain, depression, and type 2 diabetes. **We’ve covered more on** [**when to stop eating before bed**](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) **in more detail here.** RISE can tell when to have your last large meal of the day to stop late eating from impacting your sleep. ![RISE app screenshot showing when to have your last large meal of the day](/assets/66edd7a9aa10399a9c65a370_6522b59a7ef8e5244a5d75a0_RISE-avoid-late-meals.webp) The RISE app can remind you when to have your final meal each day. *RISE users on iOS 1.202 and above can* [*set up their avoid late meals reminder*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *here.* ### 4\. Do Breathing Exercises Breathing exercises can help with decongestion, make nose breathing easier, and they can help you relax and drift off. Here’s one breathing exercise you can try to [decongest your nose](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/): * Take a normal breath through the nose * Use your fingers to pinch your nose to hold your breath * Continue pinching and nod your head up and down, then side to side * Hold your breath for as long as you can, until you feel the urge to breathe * Let go of your nose and try to breathe through it as calmly as possible * Rest for 30 to 60 seconds then repeat. Do this six times. **We’ve covered other** [**breathing exercises before bed**](https://www.risescience.com/blog/breathing-exercises-before-bed.md) **here, including many that encourage nasal breathing.** And if you need a helping hand, RISE can walk you through breathing exercises like diaphragmatic breathing, which come with the added bonus of helping reduce stress and anxiety before bed. ### 5\. Try Breathing Re-Education If there’s no obvious reason you’re breathing through your mouth at night, it may be down to habit. And while tricky, habits can be broken. One [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/) states with certain exercises, “the breath can be “trained” to restore nasal breathing, improve diaphragm function, slow the respiratory rate, and increase tolerance to changes in arterial carbon dioxide (CO2) pressure.” These exercises can help your breathing during the day and night. The paper adds: “If poor breathing patterns during wakefulness can be addressed, it is likely that this may provide a mechanism whereby sleep-disordered breathing can also benefit.” Breathing re-education (BRE) aims to do this. It includes exercises to help you: * Start breathing through your nose during the day and night * Slow your breathing rate * Correct the resting position of your tongue * Restore diaphragm function One benefit of BRE is that it treats the root cause of the problem. You train yourself to breathe through your nose, instead of relying on mouth tape or nasal dilators to make this happen. For example, try taking deep breaths through your nose during the day to improve your nasal function and get used to breathing this way. Remind yourself to breathe nasally throughout the day by setting reminders on your phone or sticking a Post-it note to your bathroom mirror. ### 6\. Try Mouth Taping (Cautiously!) If your mouth opens during the night, mouth taping can literally stop this from happening. Mouth taping involves placing a small piece of tape over your lips to keep your mouth closed while you sleep. It could be useful for those who are able to breathe through their nose, but have a bad habit of mouth breathing. Some people find they only have to mouth tape for a few weeks to get used to nasal breathing. They can then breathe through their nose while sleeping without any tape at all. It sounds like an easy fix, but mouth taping can be dangerous, especially if you can’t get enough air through your nose. You can buy mouth tape that doesn’t actually cover the lips, it just surrounds the mouth and keeps the lips closed. You can also buy devices like chin straps that hold the mouth closed while you sleep. Seek medical advice before you try mouth taping, especially if you have asthma or sleep apnea. **For more advice, we’ve covered** [**mouth taping for sleep**](https://www.risescience.com/blog/mouth-taping-for-sleep.md) **in more detail here.** ### 7\. Cut Down on Alcohol (and Avoid it Three to Four Hours Before Bed) Alcohol may make you feel relaxed and sleepy, but it isn’t doing your breathing — or sleep! — any favors. Alcohol can irritate your airways and cause congestion, making it much harder to get air in through your nose. It can also increase your odds of sleep apnea, which can cause mouth breathing. Cut down on alcohol to see if this eases congestion. Avoiding alcohol in the run-up to bedtime will also make sure it doesn’t disrupt your sleep. **Can’t drift off after a drink? We’ve covered** [**why you can’t sleep after drinking alcohol**](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) **here.** In general, [avoid alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). RISE can tell you when exactly to have your last alcoholic drink. These reminders help RISE users sleep more soundly: “I’m sleeping better regardless of time asleep (we all know life happens) because it’ll give me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). ![RISE app screenshot reminding you when to avoid alcohol](/assets/66edd795aa10399a9c65a191_65235e34840a341086a17ec3_RISE-avoid-late-alcohol.webp) The RISE app can tell you when to have your final alcoholic drink each day. *RISE users on iOS 1.202 and above can* [*set up their avoid late alcohol reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/)*.* ### 8\. Quit Smoking Smoking can cause irritation and inflammation in your nasal airways, meaning you may breathe through your nose. And smoking, just like alcohol, isn’t a friend of sleep. Quit or at least cut down to see if it helps you reduce your mouth breathing. If you live with a smoker, this too can be a cause of your mouth breathing as tobacco smoke in the air can irritate your airways. ### 9\. Reduce Stress and Anxiety Stress and anxiety may trigger mouth breathing by activating the sympathetic nervous system, which controls your flight-or-fight response. Instead of slow nasal breathing, you may be breathing quickly, shallowly, and through your mouth. Stress and anxiety can also cut into your sleep time. RISE users say they’re the biggest barriers they face when trying to get a good night’s sleep. Here’s how to reduce them: * **Do a calming bedtime routine:** Do relaxing activities in the run-up to bedtime like reading, listening to music, journaling, or doing yoga. We’ve got more [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) ideas here. * **Do a brain dump:** Write down everything you have to do. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing a to-do list can help you fall asleep faster compared to other types of journaling. Write your brain dump in RISE and the app will remind you of everything you write down the next day. * **Do a relaxation exercise:** [Too stressed to sleep](https://www.risescience.com/blog/too-stressed-to-sleep.md)? Try progressive muscle relaxation, which is when you tense and relax one muscle group at a time.RISE can walk you through this [relaxation technique](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md), among others. **You can learn more about** [**how to sleep with anxiety**](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 10\. Get Checked for Sleep Apnea You may be mouth breathing because of sleep apnea. Sleep apnea is when your breathing stops temporarily during the night. It can lead to high blood pressure, stroke, and heart failure, so it’s important to get tested for it if you have symptoms. Symptoms of sleep apnea include: * Waking up gasping for breath * Waking up with a dry mouth, sore throat, or headache * Snoring * Memory problems * Breathing that stops and starts in the night (your partner might notice this one) **We’ve covered more on** [**how to know if you have sleep apnea**](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) **here.** A doctor will be able to test you for sleep apnea and recommend the best treatment options for you, like weight loss or sleeping with a continuous positive airway pressure (CPAP) machine. ### 11\. Sleep on Your Side The position you sleep in could make a difference to how you breathe at night. Sleeping on your back can make you more likely to mouth breath as you may get more [congestion](https://erj.ersjournals.com/content/32/1/3) build-up in your nose. Back sleeping is also the [worst position for sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) and snoring. If you’re a back sleeper, try switching to sleeping on your side. If you find this difficult, experiment with body pillows to make side sleeping more comfortable, and try sleeping with a firm pillow behind you to stop you from rolling onto your back. **Which side exactly should you choose? We’ve covered the** [**best side to sleep**](https://www.risescience.com/blog/best-side-to-sleep-on.md) **on here.** ### 12\. Sleep with Your Head Elevated If you find side sleeping uncomfortable or impossible, sleeping on your back with your head elevated is another position that can reduce mouth breathing. Try using a wedge-shaped pillow to elevate your head and upper torso while you sleep. Aim for an elevation of 30 to 60 degrees. This should help to keep your mouth closed, making you breathe through your nose. Sleeping with your head elevated can also help to [reduce snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) and improve sleep apnea. **We’ve covered more about** [**whether to sleep with or without a pillow**](https://www.risescience.com/blog/sleeping-without-a-pillow.md) **and** [**proper pillow position for sleeping**](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) **here.** ### 13\. Lower Your Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the measure of how much sleep you owe your body. The more sleep debt you have, the more your energy, mental performance, motivation, and overall health will suffer. [Research](https://www.jneurosci.org/content/37/49/11979) shows sleep deprivation can also make you less likely to do goal-driven behaviors and rely on habits instead — that’s bad news if mouth breathing is a habit for you. Lowering your sleep debt will help. You’ll have more energy and motivation to devote towards fixing mouth breathing — and everything else you want to do in life. Lowering your sleep debt may help improve your nighttime breathing directly, too. One [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) found when participants got only [four hours of sleep](https://www.risescience.com/blog/is-4-hours-sleep-enough.md) a day for six days they snored more and those with sleep apnea experienced more sleep apnea episodes. You can lower your sleep debt by: * **Taking short afternoon naps:** Check RISE for the best time to nap. * **Heading to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or so to avoid disrupting your body clock. * **Improving your sleep hygiene:** [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily habits that can help you fall asleep faster and wake up less often. RISE can tell you when to do 20+ sleep hygiene habits. You can also check RISE to see how much sleep debt you have. Users say lowering it makes a huge difference to how they feel: “Before seeing the sleep debt numbers I didn’t understand how exhausted I really was. The biggest difference was when I finally reduced it to 0. It was a journey of several months, but I felt years younger after.” [Read the review](https://appfollow.io/app/564260/review/330867740?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) The RISE app can calculate your daily sleep debt. **Heads-up:** Sleep debt is measured against how much sleep you personally need. RISE works this out, too, and it’s not a simple eight hours for everyone. For example, when we looked at how much sleep 1.95 million RISE users aged 24 and older needed, it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### 14\. Speak to a Doctor Not sure the reason behind your mouth breathing? Speak to your healthcare provider. They can determine what exactly is stopping you from breathing through your nose and suggest treatment options or lifestyle changes to help. In some cases, [surgery](https://link.springer.com/chapter/10.1007/978-3-031-12386-3_39) may be needed. Nasal blockages — like excess tissue, tonsils, or adenoids — can be removed. Fixing a deviated septum may also help. ## Can You Train Yourself to Stop Mouth Breathing at Night? Yes, you can train yourself to stop mouth breathing at night if this is simply a bad habit for you. Try breathing exercises that encourage nasal breathing, sleeping on your side or with your head elevated, mouth taping, or devices like chin straps that keep your mouth closed while you sleep. ### How to Keep Your Mouth Closed While Sleeping? You can keep your mouth closed while sleeping by mouth taping or by using devices like a chin strap. You should only use these if you can breathe through your nose and you’re a mouth breather out of habit. ### Exercises to Stop Mouth Breathing Exercises to stop mouth breathing include clearing nasal congestion by pinching your nose and nodding your head up and down and side to side, then continuing to hold your breath until you feel a strong urge to breathe. When you breathe, do so through your nose. Do this six times with a 30-to-60-second break in between. Reminding yourself to breathe nasally throughout the day will also help make this your go-to breathing method. ## How to Tell if You’re Mouth Breathing at Night? Look out for these symptoms to tell if you’re mouth breathing at night: * Dry mouth * Bad breath * A hoarse voice * Feeling tired * Irritability * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Snoring (ask your partner or record yourself while sleeping) If you have trouble breathing through your mouth during the day, or catch yourself doing it despite being able to breathe through your nose, you probably breathe through your mouth at night, too. You can also speak to your healthcare provider who can help diagnose mouth breathing. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## What Causes Mouth Breathing at Night? Mouth breathing at night can be caused by nasal congestion, nasal obstructions, sleep apnea, stress, dry air, medications, or being in the habit of mouth breathing. But there are *many* reasons you might be breathing through your mouth instead of your nose. Common culprits include: * Congestion from a cold, illness, or sinus infection * Congestion from allergies * Large adenoids, or lumps of tissue at the very back of your nose * A deviated septum * Nasal polyps, or growths in your nasal passages * Tumors * Obstructive [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md), when your brain wakes you up to kick start your breathing, you may gasp for air through your mouth, promoting the habit of mouth breathing * Dry air * Stress * Pollution and poor [air quality](https://www.risescience.com/blog/air-quality-and-sleep.md) * Medications (meds for high blood pressure, [erectile dysfunction](https://www.risescience.com/blog/how-to-treat-erectile-dysfunction-naturally.md), depression, and seizures can cause congestion as a side effect) * Physical impediments, such as the mouth growing too wide, causing the nasal passages to be smaller * Being in the habit of mouth breathing For most of us, [upper airway resistance](https://erj.ersjournals.com/content/32/1/3) lowers as we sleep when we breathe through the nose. So, we’ll subconsciously breathe through our noses unless there’s something getting in the way. If nasal breathing is too hard, or impossible, we’ll subconsciously switch to mouth breathing to get the oxygen we need. ## Why Can’t I Breathe Through My Nose When I Sleep? You may not be able to breathe through your nose when you sleep due to nasal congestion, nasal obstructions, sleep apnea, stress, dry air, medications, or being in the habit of mouth breathing. ## Is it OK to Breathe Through Your Mouth While Sleeping? It’s OK to breathe through your mouth while you're sleeping when this is the only way you can breathe, such as when you’re ill, for example. But mouth breathing can lead to health problems like infections, high blood pressure, sleep apnea, impaired brain function, and brain fog, so, if possible, you want to breathe through your nose. ## Is Mouth Breathing in Your Sleep Bad? Yes, mouth breathing in your sleep can be bad for your health. We’re meant to spend most of our time breathing through our noses, and disturbances to our breathing can damage our health. [Mouth breathing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047298/) can lead to: * Dry mouth * [Sore throat](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * Bad breath * Tooth decay and [gum disease](https://link.springer.com/chapter/10.1007/978-3-031-12386-3_39) * Throat and eye infections * Snoring (not good for you or anyone you share a bed with) * Sleep apnea * [Low energy](https://www.risescience.com/blog/low-energy.md) * Symptoms that look like [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * Impaired brain function, [memory](https://pubmed.ncbi.nlm.nih.gov/30918208/), and learning ability * High blood pressure * Lowered blood oxygen levels * Increased stress response * Brain fog * Malocclusion (misaligned teeth) * Reduced [lung volume](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/), as you’re not breathing with your diaphragm as much Mouth breathing and congestion can create a vicious cycle. When our nasal airways are congested, bacteria can thrive. This bacteria grows and can lead to infections and more congestion, and therefore more time spent mouth breathing. Despite all this, try not to panic about the effects of mouth breathing if it’s a temporary problem, like when you’ve got a cold. Here’s why else mouth breathing can be bad for your health, and why you want to fix it, if possible. ### Mouth Breathing Causes and Worsens Sleep Apnea Sleep apnea is when you temporarily stop breathing throughout the night. It’s a serious sleep disorder that can lead to high blood pressure, stroke, and heart failure — among other problems. You’d think breathing through your mouth would stop this from happening — it’s a bigger airway after all. But mouth breathing can actually lead to and [worsen sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865730/). Here’s how: * Mouth breathing can lead to snoring, and snoring can lead to sleep apnea as it damages your airways, making them more likely to collapse. * Reduced lung volume from mouth breathing makes your throat more likely to collapse and cut off your breathing. * When your mouth is open, it’s easy for your tongue to fall back and block your airway. * Mouth breathing decreases pressure in your airways, making soft tissue at the back of your mouth relax and fall inwards. This makes your airways smaller and breathing harder. It’s a vicious circle as mouth breathing makes sleep apnea worse, but sleep apnea can cause you to get into the habit of mouth breathing. Insomnia is also linked to poor breathing at night. A study published in [*Mayo Clinic Proceedings*](https://www.mayoclinicproceedings.org/article/S0025-6196(14)00473-X/fulltext) found many people with insomnia also have sleep apnea. Even when you’re not mouth breathing completely, but breathing through obstructed nasal airways, you could be doing damage. [Nasal obstruction](https://pubmed.ncbi.nlm.nih.gov/9042068/) has been linked to sleep-disordered breathing like snoring and sleep apnea. When you breathe only through your nose, and it’s unobstructed, air pushes soft tissue back, keeping your airways more open. Eventually, the tissue and muscle become more toned and stay back, meaning you can more easily breathe through your nose. Breathing through your nose regularly trains the tissues in your nasal airways to stay open. ### Mouth Breathing Makes Getting Enough Sleep Harder Mouth breathing can cause you to wake up more often during the night, cutting into your sleep time. This might happen because: * **You snore:** Maybe the noise wakes you up directly or it’s your partner waking you up with an elbow to the ribs. * **You’re awoken by a sleep apnea episode:** This can happen multiple times an hour. * **You become a lighter sleeper:** Mouth breathing lowers your [arousal threshold](https://www.mdpi.com/2077-0383/10/3/471#B4-jcm-10-00471), or how easily you’re awoken from sleep. You may be more easily awoken by a noise, light, or by poor sleep hygiene. For example, mouth breathing may make late alcohol or caffeine consumption or evening light exposure even more disruptive to your sleep. * **You need to use the bathroom more:** Increased intra-abdominal pressure, higher secretion of atrial natriuretic peptide (a substance that balances levels of salt and water in your body), and arousals can [lead to nocturnal urination](https://erj.ersjournals.com/content/46/suppl_59/PA2380). And if you pee more, you might get the urge to drink more, and need to go again. Plus, mouth breathing can cause your body to lose 40% more water — one reason you wake up with a dry mouth. This too can lead to drinking more, and needing to use the bathroom more at night. All these disruptions can lead to sleep debt, which can lead to low energy, trouble concentrating, irritability, and serious health conditions. Plus, sleep debt may make snoring and sleep apnea — and therefore mouth breathing — worse. ## Is Mouth Breathing Bad in Children? Yes, mouth breathing can be bad for children’s health. It can lead to [development issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498581/) in their teeth and facial growth, crooked teeth, and sleep loss, which can impact their growth, behavior (leading to a misdiagnosis of ADHD), academic performance, and overall health and well-being. A [2023 study](https://www.aegisdentalnetwork.com/cced/2023/04/mouth-breathing-and-its-impact-on-sleep-disordered-breathing) found nighttime mouth breathing in kids can lead to more severe symptoms of sleep-disordered breathing, including waking up in the night, daytime sleepiness, poor performance in school, and hyperactivity. ## What are the Benefits of Nasal Breathing? The benefits of [nasal breathing](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf) include: * Reduced snoring * Reduced sleep apnea * Increased energy * Reduced anxiety * Reduced infections and the common cold * Protecting your airways from narrowing due to exercise * Reduced severity of [exercise-induced asthma](https://europepmc.org/article/med/8599744) * Reduced allergens (your nose [filters](https://erj.ersjournals.com/content/32/1/3), heats, and humidifies air as you inhale) * Improved performance for [memory consolidation](https://www.annualreviews.org/doi/10.1146/annurev-neuro-090121-014424?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed), memory recall, and visuospatial tasks * Boosted nitric oxide — nitric oxide is linked to immune system function, weight, circulation, mood, sexual function, and it may even help reduce the severity of [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) * Improved self-reported sleep quality ## Make the Switch to Nasal Breathing at Night Mouth breathing comes with a whole host of potential health issues, from the small (like bad breath, dry mouth, and sore throat) to the much more serious (like sleep apnea, high blood pressure, and impaired brain function). But breathing through your nose at night isn’t always easy. Try treating congestion, sleeping on your side or with your head elevated, and doing breathing exercises to help. Beyond these quick hacks, RISE can help you lower your sleep debt and improve your sleep hygiene with 20+ daily reminders. These changes can help you make the switch to nasal breathing, and have more energy, motivation, and focus while you work on your breathing — and beyond. Want proof? 80% of RISE users get better sleep and feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Stop Snoring: 16 Methods for a Quiet Night’s Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-stop-snoring domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Stop Snoring: 16 Methods for a Quiet Night’s Sleep Published 2022-11-21 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man sleeping with head elevated and on side to help stop snoring](/assets/637bf55c0bb5782f31b99d56_how-to-stop-snoring-r2.avif) Maybe your partner keeps waking you up in the middle of the night in a desperate attempt to stop your snoring, or you’ve just downloaded a recording app and heard your noisy nighttime breathing for the first time. Either way, you want to fix it. Luckily, there are science-backed ways to reduce your snoring. These range from simple lifestyle changes to more extreme treatments, and which one works for you will all depend on how severe your snoring is. Plus, you may need more than one treatment to see a difference. Below, we’ll cover 16 ways you can stop your snoring and how the [RISE app](https://www.risescience.com/.md) can help. ‍ [What is snoring?](#snoring) [What causes snoring?](#causes) [How to stop snoring?](#stop) [When should I see a doctor about my snoring?](#should) [How can my partner sleep with my snoring?](#partner) ‍ ## What is Snoring? Snoring is the loud breathing noise someone makes while asleep. It’s caused by your muscles at the back of your throat relaxing and soft tissue hanging into your airways. As airflow moves over and around this soft tissue, it vibrates and makes a noise. Snoring is common — [51% of men and 40% of women snore](https://yougov.co.uk/topics/society/articles-reports/2015/08/07/defence-snoring) — but that doesn’t mean it isn’t something to worry about. Firstly, snoring can easily disturb the sleep of your partner — anyone who’s experienced an elbow to the ribs to stop their snoring knows this all too well. By keeping your partner awake with your snoring, you’re compromising their sleep, next-day energy levels, overall health, and breeding resentment in the relationship. But snoring also affects the snorer. You may be waking yourself up with your snoring, or experiencing micro-awakenings, and not even realizing your sleep is being disrupted. Studies show snoring can lead to [daytime sleepiness](https://thorax.bmj.com/content/46/11/807.short), which is annoying for daily life and downright dangerous when driving. Over time, this sleep disruption adds up, impacting your mental and physical health as your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) gets higher each day (more on this soon). Snoring can also be a sign of sleep apnea, a serious sleep disorder that causes you to stop breathing for 10 seconds or longer throughout the night. Sleep apnea symptoms include: * Waking up gasping for breath * Sleep fragmentation, or[waking up often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) * [Waking up often to use the bathroom](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * Waking up with a dry mouth * [Waking up with a sore throat](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) * [Difficulty concentrating](https://www.risescience.com/blog/how-to-focus-better.md) * Memory problems * Mood swings It’s thought up to [one in four Americans could benefit from an obstructive sleep apnea (OSA) evaluation](https://pubmed.ncbi.nlm.nih.gov/16963675/). Speak to a doctor if you think you could have sleep apnea, as treatment options — that can help both the disorder and your snoring — do exist. You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ‍ ## What Causes Snoring? Common causes of snoring include: * Having blocked nasal passages or a deviated septum * Having large tonsils, adenoids, or a large uvula or soft palate and narrower airways * The tongue falling back and blocking the airway * Sleep apnea First-time snorer? You can learn [why you’re snoring all of a sudden](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) here. There are a few things that make you more likely to be a snorer, including: * Not getting enough sleep * Being overweight * Smoking * [Drinking alcohol close to bedtime](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) * Taking [sleep aids](https://www.risescience.com/blog/sleep-aids.md) * Sleeping on your back * Having [allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) or [congestion](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md) * Being pregnant * Being older * Being male * [Mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) ‍ ## How to Stop Snoring? There are science-backed ways to treat snoring and ways you can work towards a quieter night’s sleep for you and anyone who can hear you. You may find you need more than one treatment to reduce or fix your snoring. Here’s what to try to stop snoring. ### 1\. Sleep on Your Side Depending on your type of snoring, it could be completely fixed, or at least reduced, if you change your sleep position and sleep on your side, instead of on your back. When you’re on your back, gravity pulls your tongue and other soft tissue into your airways, making snoring much more likely. One [sleep study](https://pubmed.ncbi.nlm.nih.gov/12683476/) found when snorers slept on their sides, both the frequency and intensity of their snoring were reduced. Train yourself to sleep on your side and invest in the right pillow and mattress to make the position more comfortable. You may need a thicker pillow to keep your head aligned with your spine, or a pillow between your knees to keep your hips aligned. A pregnancy pillow, even if you’re not pregnant, can also help to make side sleeping more comfortable. Sleeping on your side may even help improve your snoring if you have [sleep apnea](https://academic.oup.com/sleep/article/7/2/110/2753324) and it can decrease how many times your breathing stops during the night. For some, it can even completely [eradicate the sleep disorder](https://link.springer.com/article/10.1007/s11325-020-02255-2). You can learn more about [what position is best for sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) here. ### 2\. Try Positional Therapy If you’re a die-hard back sleeper, it can feel almost impossible to fall asleep on your side. Or you may find you naturally roll onto your back in your sleep, and this is when the snoring starts. If that’s the case, consider positional therapy. [Positional therapy](https://link.springer.com/article/10.1007/s11325-012-0683-5) includes methods that stop people from sleeping in the worst position for them, in this case, on your back. A home remedy includes sewing a tennis ball into the back of your pajamas, but you can also buy positional therapy devices such as: * Pillows that encourage side sleeping * Vests or belts that make back sleeping uncomfortable or impossible * Devices you wear around your chest that vibrate when you roll onto your back * Foam wedges you place on either side of you that stop you from rolling onto your back A [2015 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676069/) looked at how effective a head positioning pillow — a pillow designed to make side sleeping more comfortable and elevate the head when back sleeping — would be for participants with sleep apnea who snored. The results showed when sleeping with the pillow, participants’ snoring was significantly reduced — both the severity and frequency of it. Another [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1479-8425.2009.00401.x) found when people slept with a vest that had inflatable chambers on the back — designed to make back sleeping uncomfortable — they slept on their side. This helped reduce their snoring by more than 50% without negatively affecting their sleep or [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the measure of how long you spend sleeping while in bed). ### 3\. Elevate Your Head If you can’t sleep on your side, try elevating your head instead. You can buy wedge-shaped pillows or an adjustable base bed to make this more comfortable. Lifting your head and neck will stop gravity from pulling your tongue back into your airways and reduce the chances of your airways collapsing during the night. In a [2021 study](https://formative.jmir.org/2022/4/e30102/), participants slept flat for four weeks and then used an adjustable base bed to sleep with their upper body at a 12-degree incline for a further four weeks. When sleeping inclined, there was a 7% reduction in snoring. Participants also woke up less frequently throughout the night and got [more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) when inclined, compared to when they were laying flat. ### 4\. Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body. It’s measured against your sleep need, which is the genetically determined amount of sleep you need each night. You can rack up sleep debt if you go to bed late and don’t give yourself enough time to get enough sleep, but snoring itself can also contribute to sleep deprivation and high sleep debt as it can wake you up during the night. Unfortunately, sleep deprivation can also make snoring worse, so it’s a vicious circle. A [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) found when participants slept for only four hours a night for six nights their snoring significantly increased. Some participants also had sleep apnea and sleep deprivation caused them to have more abnormal breathing episodes. You can use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and how much sleep debt you’re carrying. We recommend keeping this below five hours to feel and perform your best, and this may help to reduce your snoring. You can catch up on sleep and pay back sleep debt by: * **Taking naps:** [Avoid napping too close to bedtime as you may find it hard to fall asleep at night](https://www.risescience.com/blog/are-naps-good-for-you.md). Check RISE for the best time to nap for you. * **Going to bed a little earlier.** [Try dimming your lights earlier than usual to help you fall asleep at an earlier time](https://www.risescience.com/blog/how-to-sleep-early.md). * **Waking up a little later:** [Keep this to an hour or two to avoid messing up your body clock](https://www.risescience.com/blog/sleeping-in.md). * **Improving your sleep hygiene:** If you don’t have time in your schedule to squeeze in more sleep, focus on sleep hygiene. This is the set of behaviors that help you fall asleep faster and wake up less often during the night, so you get more sleep overall. You can learn more about[sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 5\. Avoid Alcohol Close to Bedtime ![RISE app screenshot reminding you when to avoid alcohol](/assets/627e4a5792323bdf690b7084_KFkkprlcfR_n-Y00M1R5kziVDgm3bGtyjY7pP74nXBf7TwRN_MToqqbyDcDg24hRpzXtHqlVbKuorv877qNI8-pKwLn8tQzhVlfju-9jbeggzzarmB8Qr_5JxH3QR4HFR3RN3nhrROXs-Mrxcw.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your last alcoholic drink each day. It may make you feel sleepy before bed, but [alcohol can disrupt your sleep](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) in a number of ways. It causes fragmented sleep — meaning you wake up during the night — and it can suppress rapid-eye-movement sleep (REM), which is important for memory consolidation, among other things. But alcohol can also make snoring worse as it relaxes the muscles at the back of the throat. To stop this from happening, avoid alcohol close to bedtime. As a rough guide, you should stop drinking three to four hours before bed. RISE can tell you the exact best time to have your last alcoholic drink each day based on your individual body clock. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/) *to set up their avoid late alcohol reminder.* ### 6\. Treat Nasal Congestion Congestion is a common cause of snoring. This may affect you temporarily — like during allergy season or when you have a cold — or it may be something that’s harder to treat, like a pet causing a stuffy nose. There are ways to relieve sinus and nasal congestion, though. You can try: * Sprays and neti pots that clear out your airways * Breathing in steam from a hot shower or holding your head over a bowl of hot water * Not letting pets sleep in your bed ### 7\. Try Nasal Strips or a Nasal Dilator Nasal strips work by sticking to the outside of your nose and stretching open your nostrils. Nasal dilators, on the other hand, go inside the nostrils to push them open wider. These anti-snoring devices work by creating more space in your airways, reducing obstruction and snoring. While they don’t work for everyone, they’re a relatively cheap and non-invasive method to try. One [study](https://www.researchgate.net/profile/Jan-Ulfberg/publication/13921093_Effect_of_Breathe_Right_nasal_strip_on_snoring/links/00b7d539613f015043000000/Effect-of-Breathe-Right-nasal-strip-on-snoring.pdf) found nasal strips helped to reduce snoring, mouth dryness, and daytime sleepiness in heavy snorers. And a [2019 review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502076/) found both nasal strips and internal nasal dilators significantly reduced the amount of time people spend snoring. The treatments also increased people’s perceived sleep quality — although there’s [no set definition for sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. While both were effective, the internal nasal dilator was effective in a larger number of participants. ### 8\. Get Checked (and Treated) for Sleep Apnea Not everyone with sleep apnea snores, but loud snoring is a common symptom of the sleep disorder. Get checked out for sleep apnea if: * You snore loudly and it sounds like it’s from your throat * Your partner notices your breathing stops and starts during the night * You have sleep apnea symptoms like morning headaches or excessive daytime tiredness * You have health conditions that predispose you to sleep apnea like high blood pressure, diabetes, or have had a stroke Sleep apnea can be life-threatening if left untreated, so it’s always worth getting checked out for the disorder. Plus, treatment options can help to reduce your snoring, as well as manage your breathing throughout the night. Sleep apnea treatments include: * Sleeping with a continuous positive airway pressure machine, or CPAP machine, which blows pressurized air into your airways to keep them open * Using oral appliances to make more space in your airways and keep soft tissue from obstructing them * Losing weight You can learn more about [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ### 9\. Wear an Oral Appliance Oral appliances come in many shapes and forms. They can be mouthpieces or mouthguards that hold the tongue in place, stopping it falling back into the airway as you sleep. Or they could bring your lower jaw forward, creating more space in the airway. Other appliances include chin straps that keep your mouth closed through the night. Which oral appliance you use will all depend on what’s causing your snoring. You can speak to a doctor to find the best one for you and experiment to see if a certain type of appliance works best. ### 10\. Improve Your Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com.md) can guide you through 20+ sleep hygiene habits each day. As we mentioned, sleep hygiene is the set of habits you can do to help you fall asleep and stay asleep all night. When it comes to snoring, sleep hygiene will help you meet your sleep need and keep sleep debt low, which will help lower the chances of snoring. Plus, having excellent sleep hygiene means the sleep you do get will be the best it can be and you’ll be maximizing your daytime energy levels. Good sleep hygiene includes: * **Getting bright light first thing:** This resets your body clock, helping you feel sleepy at the right time later that evening. Try to get 10 minutes of natural light as soon as possible after waking up, or 30 minutes if it's overcast or you’re getting light through a window. * **Avoiding light before bed:** As light suppresses the sleep hormone melatonin, late-night light from screens and overhead lighting can keep you awake. To avoid this, put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights 90 minutes before bed. * **Avoiding caffeine, large meals, exercise, and alcohol too close to bedtime:** These common sleep disruptors can keep you awake or wake you up during the night. Check RISE for the best time to avoid each one. The RISE app can guide you through 20+ sleep hygiene habits and tell you the best time to do them to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 11\. Don’t Use Sleep Aids If you find yourself struggling to sleep, it can be tempting to turn to over-the-counter sleep aids and sedatives. But, sleep aids can increase your snoring as they cause the throat muscles to relax. And, as snoring can lead to sleep problems for you and your partner, you could be making the problem you were trying to solve in the first place even worse. [Sleep aids](https://www.risescience.com/blog/sleep-aids.md) also come with dangerous and unpleasant side effects. Focus on good sleep hygiene to fall asleep easily instead. ### 12\. Lose Weight You’re more likely to snore if you’re overweight as fat can build up in your throat, making your airways smaller and more likely to be obstructed. [Being obese can also increase your risk of sleep apnea](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), a common cause of snoring. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0012369216381934) looked at snorers and asked them to sleep on their sides and use a nasal spray. These treatments lead to minor improvements in sleep apnea episodes, but no improvements in snoring frequency. Participants then underwent a six-month weight loss program and tried side sleeping and nasal spray again. Those who lost more than 6.6 pounds reduced their number of snores from 320 to 176 an hour. And those who lost about 16.7 pounds virtually eliminated their snoring. The researchers concluded: “​​In most cases, the combination of weight loss, sleeping on one's side, and the administration of a nasal decongestant significantly reduces the frequency of snoring in asymptomatic men who snore heavily. The major effect appears to be related to weight loss.” If you need to [lose weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md), focus on being in a caloric deficit, exercising, and getting enough sleep each night. ### 13\. Strengthen Your Throat Muscles and Tongue Exercise in general can help you lose weight and improve the tone of your throat muscles, meaning they’re less likely to collapse during the night. But specific exercises to strengthen your throat muscles and tongue can also help reduce snoring. One [study](https://pubmed.ncbi.nlm.nih.gov/25950418/) had participants do either daily oropharyngeal (throat) exercises or respiratory exercises and use nasal strips for three months. Those who did the respiratory exercises and used nasal strips didn’t notice a change in their snoring. Those who did the daily throat exercises, however, decreased the frequency of snoring by 36% and the total power of their snoring by 59%. The throat exercises included: * Pushing the tip of the tongue against the top of the mouth and sliding it backward 20 times * Sucking the tongue to the top to mouth and pressing it up 20 times * Pushing the tongue down into the bottom of the mouth while keeping the tip of the tongue touching the back of your teeth 20 times * Lifting the soft palate and uvula while saying “A” 20 times A [2017 meta-analysis](https://link.springer.com/article/10.1007/s00405-017-4848-5) looking at both throat and myofunctional therapy (tongue exercises) concluded that both were effective at reducing snoring. ### 14\. Quit Smoking Smoking increases your odds of snoring as it irritates and inflames your airways. It can also increase the amount of mucus you produce, contributing to congested airways. Even if you don’t smoke yourself, living with smokers may also make your snoring worse. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0012369216345196) shows the more you smoke, the more you snore. And those who quit smoking and haven’t smoked for four years have the same prevalence of snoring as those who have never smoked, so quitting can make a difference. ### 15\. Use a Humidifier or Dehumidifier Very dry air or very wet air can irritate your upper airways and make snoring worse. A humidifier can help to add moisture to the air if it’s too dry and a dehumidifier can remove moisture if it’s too moist. Bonus: A humidifier can also help relieve congestion, another cause of snoring. ### 16\. Get Surgery In extreme cases, surgery may be needed to solve your snoring. This is viewed as a last resort, but it can help those whose snoring is caused by their anatomy. For example, [research](https://europepmc.org/article/med/3975737) found when people with nasal obstructions had surgery to fix it, 77% said the surgery either improved or eliminated their snoring altogether. Surgery options include: * Uvulopalatopharyngoplasty (UPPP), or removal of tissue from the uvula and soft palate * Fixing a deviated septum * Removing the tonsils * Removing the adenoids * Maxillomandibular advancement, or moving the jaw forward to open up airways * Implanting a [hypoglossal nerve stimulator](https://pubmed.ncbi.nlm.nih.gov/33572156/), which makes the tongue stick out, stopping it from blocking the airways * Inserting palatal implants into the soft palate to stop it from hanging down ‍ ## When Should I See a Doctor About My Snoring? Snoring may be common, but it’s worth seeing a doctor about it if: * You have sleep apnea symptoms like morning headaches or excessive daytime sleepiness * You’re snoring is very loud * You snore more than three night’s a week * Your partner notices pauses in your breathing during the night * You wake up in the night gasping for breath Even if you don’t notice these things, snoring is still something that’s worth getting to the bottom of. It can easily impact your partner’s sleep and next-day energy levels, and it compromises your own sleep and energy, too. Getting a good night’s sleep is vital to everything from your productivity to your mood, so anything that impacts your sleep is worth fixing. Plus,[sleep deprivation](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) can lead to serious health issues like obesity, depression, heart disease, and early death. ‍ ## How Can My Partner Sleep with My Snoring? Is your loud snoring keeping your partner up? We recommend getting to the bottom of the problem and solving your snoring once and for all to improve both your sleep and theirs. But, while you do that, there are ways your partner can be less disturbed by your noisy breathing at night. They can: * Wear earplugs * Use a white noise machine * Go to sleep before you * Sleep in a separate room * Improve their sleep hygiene so they fall asleep faster, wake up less often, and nothing else gets in the way of their sleep You can learn more about [how to sleep when someone is snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) here. ## Quieter Nights Are Possible Snoring isn’t just an annoying habit, it can disturb both your sleep and the sleep of your partner, impacting everything from your energy levels to your productivity to your overall health and wellness. Depending on how severe your snoring is, you may be able to reduce it with lifestyle changes like sleeping on your side, avoiding alcohol close to bedtime, or using nasal strips. Losing weight, sleeping with an oral appliance, and getting surgery are also options. The [RISE app](https://www.risescience.com/.md) can help in your journey to quieter nights. RISE can work out your individual sleep need and how much sleep debt you’re carrying. It can then guide you through 20+ sleep hygiene habits to help you sleep as soundly as possible each night. By keeping sleep debt low, you’ll be less likely to snore, and you’ll boost your daytime energy levels. ‍ ## Your snoring and sleep apnea questions answered: * [How do you know if you have sleep apnea?](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * [How to get rid of sleep apnea: 11 treatment options](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [What is the best sleep position for sleep apnea?](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Sleep apnea and weight gain: can the link be broken?](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) * [Why am I snoring all of a sudden? Causes and how to stop it](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) * [How to sleep when someone is snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) ## FAQs ### Why do I snore so much? People snore for different reasons. The common causes are soft tissue hanging into your airways or a blockage in your nostrils. These things can be caused by alcohol, excess weight, congestion, or sleeping on your back. Snoring can also be a sign of sleep apnea. ### How do you stop snoring quickly? Stop snoring quickly by sleeping on your side or elevating your head if you sleep on your back. Nasal strips or internal nasal devices can help to open your airways and a hot steamy shower can relieve congestion. In the long term, avoid alcohol close to bedtime, strengthen your throat and tongue, and get enough sleep each night. ### How do you stop snoring naturally? Stop snoring naturally by sleeping on your side or elevating your head if you sleep on your back. You can also avoid alcohol before bed, quit smoking, lose weight, and make sure you’re getting enough sleep each night, as sleep deprivation makes snoring worse. ### How to stop snoring exercises Exercises that strengthen the throat muscles and tongue can help to reduce snoring. Try pushing the tip of the tongue against the top of the mouth and sliding it backward, sucking the tongue into the roof of your mouth, and pushing it into the bottom of your mouth, while keeping the tip of your tongue at the back of your teeth. Repeat these exercises 20 times. Consistent practice over several weeks might be required. ### Best snoring solutions The best snoring solution will all depend on what is causing your snoring. Try sleeping on your side or elevating your head, avoiding alcohol before bed, using nasal strips or internal nasal devices, and keeping sleep debt low. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How To Wake Someone up the Right Way published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-wake-someone-up domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How To Wake Someone up the Right Way Published 2022-09-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man gently waking up woman by touching her](/assets/632c722619c98b1f5b8ef464_how-to-wake-someone-up-n.avif) Have you been tasked with rousing a friend or loved one from a deep sleep? Taking responsibility for how someone starts their day might feel like a lot of pressure, but all that’s required to do it well is a bit of self-reflection — whatever wake-up methods work for you will likely work for other sleepers (i.e. light, music, the smell of coffee percolating or waffles toasting) — and some basic awareness of their bigger sleep and energy picture (i.e. when they went to bed, whether they’re sleep deprived, what time they usually wake up, etc.). While the sleeper in question may need to be woken at a certain time (for work, school, or to catch a flight, for instance), in the absence of scheduled commitments you’ll want to make sure you’re timing their wake-up optimally for them. To ensure they’re ready to be roused, ideally their [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) and [chronotype](https://www.risescience.com/blog/chronotype.md) (i.e. are they an early or late riser by nature?) are also taken into account. Here we’ll walk you through different options for how to wake someone both effectively and empathetically, and some things to consider before you do. ‍ [How do I wake someone up?](#wake) [What if they still won’t wake up?](#still) [When should I wake someone up?](#should) [Will someone get mad at me for waking them up?](#mad) ‍ ## How Do I Wake Someone Up? Unless our bodies wake naturally, crossing the threshold from sleep to wakefulness requires some form of external stimuli, usually in the form of light, sound, or physical sensation. To wake someone, you’ll typically need to introduce one or more of these sensory inputs into their sleeping environment. But before you burst into the bedroom banging pots and pans, first ask yourself: How do *I* like to be woken up? Chances are, you prefer a gentle, gradual wake-up to a jarring one. While startling someone awake might be time-efficient (and, let’s be honest, we *may* also get a kick out of the power it momentarily gives us), a fear-induced spike in adrenaline isn’t an ideal way to start a new day. Research shows that [in some instances abrupt awakenings can even be dangerous](https://pubmed.ncbi.nlm.nih.gov/15732320/), as they cause a bump in heart rate and blood pressure, which, over time, can have adverse effects on cardiovascular health. (As a side note, even though they’re fairly ubiquitous in today’s rise-and-grind world, caustic cell phone alarm tones can impact us similarly — we’ll cover some alternatives below, which we encourage you to consider for your own good morning as well!) Here are some heart healthy (and general well-being approved) options for how to wake someone up. (While this section covers nightly sleep explicitly, the same care should be taken with [nappers](https://www.risescience.com/blog/are-naps-good-for-you.md), for the record.) ### Gradual Morning Light Signals to the Brain That Nighttime Is Over When it comes to regulating our sleep-wake cycles, light is king. As the sun sets in the evening, it’s the diminishing light that allows our pineal glands to begin producing the sleep hormone melatonin ([this phase is even known scientifically as Dim Light Melatonin Onset](https://pubmed.ncbi.nlm.nih.gov/15600132/), or DLMO). By the same token, exposure to sunlight in the morning — nature’s wake-up call — promptly brings melatonin production to a halt, and bumps up the synthesis of [the wake-up hormone cortisol](https://pubmed.ncbi.nlm.nih.gov/10487717/). For better or worse, the thin membrane of our eyelids doesn’t render us impervious to the rousing effects of light. Even in sleep, [the photoreceptors in our eyes still perceive changes in light](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3469368/), and signal to our sleep-wake hormone-producing centers accordingly. This means, essentially, that incremental exposure to light — even in our sleep — triggers our brains to begin waking us from the inside. So not only is light a highly effective wake-up tool, when it’s introduced gradually — as in the case of the sun rising — it’s perfectly gentle. The keyword is gradual, however. A lot of light all at once can still be a shock to our systems. So while we want to avoid flipping on the overhead lights or throwing open the curtains, *gradually* letting sunlight into a dark bedroom is a great way to compassionately rouse someone. Consider opening the bedroom door so that light from adjoining rooms filters in, or lifting the blinds just an inch or two. Then give the light some time to do its work. If the person hasn’t stirred after about ten minutes, introduce a bit more light, and then a bit more, and so on. If natural light is scarce, artificial light will also do the trick of inhibiting melatonin production and stimulating cortisol. For a hands-off approach, some folks swear by their [sunrise alarm clocks](https://www.washingtonpost.com/wellness/2022/01/15/do-sunrise-alarm-clocks-work/). These programmable bedside lamps grow increasingly brighter over the course of 30 minutes or so in the morning, allowing a sleeper to wake up quasi-naturally, without a mobile phone. ### Some Sounds Are More Effective Than Others at Waking Us Up Like light, sound is best when it gradually increases in volume and/or intensity. Sudden loud noises — like a loud voice or cellphone ringtone — may get the job done, but can carry unintended consequences, as mentioned. Instead, opt for subtler, less intrusive sounds — recorded nature sounds or gentle music that builds naturally, for instance — and slowly bump up the volume over the course of a few minutes (or progressively move the speaker or iPhone closer to the sleeping person). According to one study, [melodic or “tuneful” wake-up sounds may also help curb sleep inertia](https://www.mdpi.com/2624-5175/2/4/31) (i.e. the period of “grogginess” we all experience post-waking, which typically lasts about 90 minutes), so picking a song or melody that is readily hummable might offer the sleeper a helpful boost to start their day. (For what it’s worth, the same study determined that 500 Hz is the frequency sweet-spot, and 100-120 beats per minute is the ideal speed for encouraging alertness upon waking.) Songs that match these criteria and are also beloved by the person you’re trying to rouse are especially recommended, as a favorite tune promotes wakefulness *and* has a potentially positive effect on mood. Loud, shrill alarm sounds (like most of those that are automatically programmed into our iPhones and Androids) should be avoided whenever possible, for you and for anyone you’re trying to wake up. As an alternative, check out RISE’s new gentle alarm feature, which — as the name suggests — is engineered to gently and effectively rouse sleepers using a combination of vibration and sound. ![RISE app screenshot of gentle alarm clock](/assets/632c8c47310f1756da5d2ab6_Su6VsauKsk3nSMHaDk7zikJWaKbcTQe36itsgjrBGjkgQT2YN4IX57N3kjLRQMM-Xg-bj3HBmwitd_G9VssFMdfuRtET6cYl6SG4vVfkeBEd7mAWKedifS92vCsNzbC9muJUXFOaQTjprxZFxt9XpNF.png) RISE’s new gentle alarm clock adapts to your rhythms, and gets more accurate and reliable the more you use it. ### Gentle Touch May Work To Rouse Someone, With a Caveat Depending on your level of intimacy with the sleeper, lightly caressing, rocking, or massaging could be another option. To avoid startling them, you’ll want to start softly and gradually increase pressure until they begin to stir. That said, this method isn’t exactly foolproof. There’s [ample evidence](https://www.sciencedirect.com/science/article/abs/pii/S0273229711000025) that physical touch — particularly from someone we love and trust — can calm our nervous systems and promote a sense of peace and well-being. While this is lovely in theory, the physiological effects — lowered heart rate and blood pressure among them — are more aligned with *falling* asleep than waking. Production of cortisol can also be curbed by close physical contact. While there are certainly instances where [we might benefit from a reduction in cortisol](https://www.risescience.com/blog/how-to-lower-cortisol.md) (aside from its essential role in the wake part of our sleep-wake cycle, cortisol also triggers our “flight or fight” response, and [is implicated in chronic stress and insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128619/)), waking isn’t one of them. So while you *can* successfully nudge someone from sleep via gentle touch, whether they’ll have the motivation to then hop out of bed and get their day going is another thing. ### Certain Smells Can Boost Alertness Smell is a bit of an honorable mention here. While odors on their own aren’t considered a reliable way to wake most people — in one [sleep study](https://www.nbcnews.com/healthmain/can-smells-wake-us-deep-sleep-1c9386712), for instance, only two out of 10 test subjects woke after the smell of smoke was introduced to their room — when certain smells are presented in tandem with other wake-up methods, they can go a long way in increasing wakefulness. Anecdotally, smells that a person associates with breakfast, in particular — coffee brewing, eggs or bacon frying, cinnamon rolls fresh out of the oven — can stimulate appetite and increase mental arousal, making it harder to fall back asleep. Other scents that have been scientifically proven to buoy energy and promote alertness include [peppermint, eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian), and [rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/). Consider diffusing these essential oils or using a room spray that features these scents to bolster the efficacy of your other wake-up tactics. ‍ ## What if They Still Won’t Wake Up? Not everyone will respond to all (or any) of these tactics — it will depend on both the sleeper and the day, and very heavy sleepers or those with sleep disorders may unfortunately require harsher interventions, especially if their waking-up is time-sensitive. Teenagers in particular [can be notoriously hard to wake](https://www.tandfonline.com/doi/full/10.1080/17439884.2014.942666), largely due to changes in their biology (most notably, DLMO skews later in teens, meaning their bodies are inclined to go to sleep — and hence wake up — on a later schedule). Here are a couple techniques to try if gentler methods fail: 1. **Going the distance**: Try setting a music speaker (or, if you must, an alarm clock) to a volume that’s not easy to ignore, and place it somewhere in the room where they can’t reach it from bed. In order to turn it off, they’ll have no choice but to get out of bed, making them less likely to hit the snooze button. (For an added wake-up effect, place it on the windowsill, so they get a hit of sunlight to boot!) 2. **Cozy no more**: Our [core body temperature trends lower before and during sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256315/), which is why we insulate our sleeping selves with blankets and quilts, and often sleep in curled-up positions. As such, making someone’s sleeping environment less cozy can be an effective way to drive them from their beds. Removing covers and opening a window to let some chilly air in may *seem* like a sadistic tack to take, especially if it’s someone you care for, but dialing down the snuggly factor could be just the encouragement your loved one needs to get moving. Cold water to the face, on the other hand — the classic cinematic “rude awakening” moment — might be taking it too far. Keep in mind, however, that if you’re rousing someone before their body is ready — perhaps they’re sleep deprived from a jam-packed week, or they were tossing and turning for hours in the middle of the night — they’re going to be harder to wake. If someone has the luxury of sleeping in, don’t only wake them because you believe they “should” be up at a certain time. When it comes to sleep, everyone is different. We’ll cover these differences in depth in the next section. ‍ ## When Should I Wake Someone Up? Of course there are mornings when we don’t have much choice in the matter; we need to wake someone up at a certain time because they have somewhere to be (or we do). But whenever possible, it’s beneficial to take a look at their larger sleep context by asking yourself the following questions: ### Have They Met Their Sleep Need? A person’s sleep need, simply put, is how much sleep they need to get each night in order to function at their best mentally, emotionally, and physically. While common wisdom suggests we all should strive for 8 hours, [sleep need is in fact highly individual](https://www.risescience.com/blog/how-much-sleep-do-i-need.md), and determined by genetics. One study suggests that [the average sleep need is in closer 8 hours and 40 minutes](https://www.nature.com/articles/srep35812) (plus or minus about 10 minutes), and not only that, but a shockingly large percentage of people (13.5%, to be exact) [require 9 or more hours](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175)! So just because you’re well-rested and hitting peak productivity after 7.5 hours of sleep, this doesn’t mean that the person you’re waking up is able to get by on that same amount. To complicate things further, [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md), which is the running tally of how many hours of sleep we’ve shorted ourselves compared to our sleep need over a certain period of time (in the RISE app, we use a 14-day window), also plays a major role in how much sleep our bodies are calling for on any given night. When someone’s been consistently short-sleeping — even 30 minutes of missed sleep each night adds up over time — their bodies and brains are looking for opportunities to make up this lost sleep, so their sleep need may temporarily be even greater. And it’s important that we allow them to pay down this sleep debt, if schedules permit — high sleep debt doesn’t simply result in feeling uncomfortably drowsy or inconveniently low-energy. It impacts every aspect of our lives, from [cognition](https://pubmed.ncbi.nlm.nih.gov/21075236/) to [mood](https://pubmed.ncbi.nlm.nih.gov/8776790/), to [performance at work](https://www.risescience.com/blog/improve-sales-team-productivity.md), to our [immune system’s ability to fight off](https://www.risescience.com/blog/sleep-immunity-sales-productivity.md) whatever bug is going around. How do we know if the person we’re tasked with waking is shouldering significant sleep debt, or how much sleep they need each night? RISE can help! Thanks to our new Partner Connect feature, you can sync accounts with your nearest and dearest, allowing you to see each other’s sleep and energy data. This way, you won’t be left guessing about their average nightly sleep need, when they fell asleep the night before, or how deep in the sleep debt hole they really are. ![RISE app screenshot showing your partner's sleep data.](/assets/629817fb93375c66ed72b1e4_H3CgYWlXyiPuTps7LStLxMFM_Vyg4CEND2Ww8j3rApwZF_d_WQxjlc8vJ3Fy2V4c1XQL_V08MdbuU9s8t6mhi3qCIzr5jl1KGpZOJiJOPsuRpVhffqDyfs1fMyfda6QYs2znV1jORrTA77E0jQ.png) RISE can share with you your partner’s sleep data to help anticipate their mood and mental state, and even offers you suggestions for how to help them out of a sleep debt rut. ### What’s Their Chronotype? There’s a lot of variation among us when it comes to our [ideal sleep-wake schedules](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md). And not just as a matter of preference, either — like sleep need, our chronotype (aka when we’re naturally inclined to go to bed and wake up, when left to our own devices) is hardwired into our genetics, and is unique to us. Some of us are diehard early risers by nature, while some are happiest and healthiest when regularly burning the midnight oil. In chronotype-speak, these are “early birds” and “night owls,” respectively, though chronotype isn’t actually a dichotomy — people exist all across the sleep-wake spectrum. (And, for the record, chronotype doesn’t just determine when we fall asleep and wake up, but also the timing of our energy peaks and dips during our waking hours.) So before you jump the gun on waking a late-sleeper, it’s worth considering their chronotype. Snoozing until 10am might be falsely perceived as lazy or indulgent to a morning person who’s already taken two important phone calls by the time the sun comes up, but for someone who was awake into the wee hours riding their own late-night productivity wave, they’re simply meeting their sleep need. ‍ ## Will Someone Get Mad At Me for Waking Them Up? If they do, you should try not to take it personally. People aren’t the best versions of themselves immediately after waking. In addition to grogginess and confusion, sleep inertia can also cause short-term [emotional dysregulation](https://pubmed.ncbi.nlm.nih.gov/10890342/). Crankiness, grumpiness, call it what you will — while it’s certainly unpleasant, it’s luckily a fleeting state. If you’ve done what you can to wake the person thoughtfully, trust that their bad mood has nothing to do with you and will burn off quickly ([assuming their sleep debt is low](https://www.risescience.com/blog/impact-of-sleep-on-mental-health.md)). It’s worth restating that high sleep debt increases both the duration and severity of sleep inertia, which is yet another reason to let someone meet their sleep need. And sudden wake-ups can be especially disorienting — amplifying sleep inertia — so gentler methods are preferable for this reason too. Nappers aren’t much different, as far as sleep inertia is concerned. As a rule of thumb: the longer the nap, the worse the sleep inertia typically is, so rouser beware! Though for [naps under 20 minutes](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md), sleep inertia is usually nil. ## Wake Up on the “Right” Side of the Bed with RISE How and when we wake up has an impact not only on our morning, but our whole day…and beyond. To set your sleeper up for lasting success, try employing gentle wake-up techniques that are timed with their bigger sleep and energy picture in mind. And if it’s someone for whom you’re frequently tasked with wake-up duty, make sure to check out RISE’s Partner Connect feature, which can give you the insight you need to make the right call on their wake-up call. * [How to become a morning person even if you're a night owl](https://www.risescience.com/blog/how-to-become-a-morning-person.md) * [How to wake up and feel good as soon as possible](https://www.risescience.com/blog/how-to-wake-up.md) * [There's a best time to wake up: here's how to find it](https://www.risescience.com/blog/best-time-to-wake-up.md) * [Sleep inertia: why you feel groggy and how to manage it](https://www.risescience.com/blog/sleep-inertia.md) * [Why feeling like you can't wake up is completely normal](https://www.risescience.com/blog/cant-wake-up.md) * [How to feel more awake: 13 ways to improve your energy](https://www.risescience.com/blog/how-to-feel-more-awake.md) * [Avoid the nightmare of waking up with headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Better questions to ask than, "When should I wake up?"](https://www.risescience.com/blog/when-should-i-wake-up.md) * [The surprising thing that makes getting out of bed easier](https://www.risescience.com/blog/getting-out-of-bed.md) * [Should you be sleeping in on your day off?](https://www.risescience.com/blog/sleeping-in.md) * [Waking up early? Here are the possible reasons why](https://www.risescience.com/blog/waking-up-early.md) * [How to wake yourself up when tired: 7 science-based tips](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) * [Why am I so tired? The 2 answers that matter most](https://www.risescience.com/blog/why-am-i-so-tired.md) * [How to stay awake? Low sleep debt is key](https://www.risescience.com/blog/how-to-stay-awake.md) * [How to wake yourself up: 20 science-backed tips](https://www.risescience.com/blog/how-to-wake-yourself-up.md) * [How to wake up early even when you aren't an early riser](https://www.risescience.com/blog/how-to-wake-up-early.md) * [How to stay awake after an all-nighter, according to science](https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter.md) * [How to have more energy in the morning, once and for all](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) ## FAQs ### How do you wake a deep sleeper? Try setting an alarm clock or music speaker to a volume that’s not easy to ignore, and place it somewhere in the room where they can’t reach it from bed. In order to turn it off, they’ll have no choice but to get out of bed, making it less likely they’ll drift off to sleep again.‍ ### How hard is it to wake someone up in a deep sleep? It depends on the sleeper and the day. Some people wake–even from a deep sleep–fairly readily, while others are completely dead to the world. Gradual and gentle wake-up techniques are best for intervening during deeper stages of sleep, as they’re less jarring and help curb sleep inertia (i.e. the grogginess and disorientation we all feel in the 90 minutes after waking.) ### How do you wake someone up immediately? Gradual methods are encouraged for the health and well-being of the sleeper, but if you need to wake someone up right away, loud noises in the frequency ballpark of 500 Hz are an effective way of rousing someone quickly. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Wake Up Early: 14 Tips to Becoming a Morning Person published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-wake-up-early domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Wake Up Early: 14 Tips to Becoming a Morning Person Updated 2023-06-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## How to Wake Up Early? * You can wake up early by shifting your circadian rhythm, or body clock, earlier. * Make gradual changes and focus on getting light first thing in the morning and avoiding light in the evenings. * The [RISE app](https://www.risescience.com/.md) can tell you when exactly to get and avoid light to help you shift your sleep-wake times and then make an early wake-up time stick. Waking up early comes with plenty of benefits. You can get a head start on the day, get some me-time before work, and kick-start healthy habits. But just because it can be beneficial, doesn’t mean it’s easy. Below, we’ll dive into how you can wake up early (yes, it’s possible, even as a night owl!), why you might be struggling to wake up early, and how you can use the [RISE app](https://www.risescience.com/.md) to make early mornings easier. ## Advice From a Sleep Doctor “It is possible to start waking up early, even if you’re used to a later schedule," says Dr. Chester Wu. "My biggest tip is to get out in sunlight as soon as you can each morning. Light resets your body clock for the day, keeping your earlier sleep cycle on track." [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [How to wake up early?](#wake) [Why do I struggle to wake up early?](#struggle) [Should you wake up early?](#early) [How to wake up faster?](#faster) ‍ ## How to Wake Up Early? Want to become a morning person or just get out of bed when your alarm clock goes off (the first time)? Here’s how to wake up earlier. ### 1\. Get Out in Sunlight First Thing in the Morning Sunlight is a powerful tool for waking up earlier. Light tells your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) — your body’s internal clock — that it’s daytime and time to be awake. And when you get light first thing, you can shift your circadian rhythm earlier and set yourself up to feel sleepy earlier that evening, making it easier to maintain an earlier sleep schedule. Getting sunlight throughout the day can also make you less sensitive to light in the evening. The more light you get, the less sensitive you’ll be, so prioritize getting out in natural light if you’re trying to fall asleep at an earlier bedtime. **Try this tomorrow:** Get out in sunlight as soon as possible after waking up. Aim for 10 minutes if it’s a bright day and 15 to 20 minutes if it’s overcast or if you’re getting light through a window. If it’s dark when you wake up, a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) is the next best thing to natural sunlight. ### 2\. Avoid Light Before Bed ![RISE app screenshot showing when to get and avoid bright light](/assets/67101857d3ff6fce47769aa5_645035f9f4b6a3d8bbcbc61a_a3b3cdb6.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid light. When you get light exposure in the evening, you push back your circadian rhythm and suppress your melatonin levels (your body’s sleep hormone). This pushes back the time your body wants to go to sleep. With a later sleep time, you’ll struggle to wake up early. Light is so powerful it can even help night owls wake up earlier. One [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) found when night owls were only exposed to natural light for a week — so no electronic devices or indoor lighting — their circadian rhythms shifted to look more like those of early birds. **Try this tonight:** About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). Consider avoiding all devices about an hour before bedtime. Love [screen time before bed](https://www.risescience.com/blog/screens-before-bed.md)? You might not have to give it up altogether. A [2022 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found media use an hour before bed was linked to an earlier bedtime. And if this media use was done in bed and without multitasking, it resulted in more sleep time overall. To get the timing of light just right, turn to RISE. RISE can tell you when exactly to get and avoid light each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright and avoid light reminders.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 3\. Avoid Eating Two to Three Before Bed While it’s not as powerful as light, eating can also change the timing of your circadian rhythm. Plus, eating close to bedtime ups your odds of [digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md), like acid reflux, keeping you awake. And if you don’t get enough sleep, it’s obviously going to be much harder to wake up early. **Try this tonight:** Plan to be done with dinner two to three hours before bed. Remember to factor in an earlier bedtime if you’re waking up earlier than usual. We’ve covered the [best time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here, including what to eat if you need a late-night snack. ### 4\. Exercise Early in the Day (and Not Within an Hour of Bedtime) One more thing that can change the timing of your circadian rhythm? Exercise. A [2019 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943) asked participants to do an hour of moderate exercise on a treadmill at one of eight different times throughout the day and night. Exercising at 7 a.m. and between 1 p.m. and 4 p.m. was found to have the biggest effect on shifting participants' circadian rhythms earlier. **Try this right now:** Plan your workouts for the week. Try to exercise earlier in the day to shift your sleep-wake times earlier. If that’s not possible, just be sure not to work out within an hour of bedtime, as this can keep you awake. We’ve covered the [best times to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. ### 5\. Keep Your Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/6711b2856d75b922fc514421_645035f9156ed8f692c7261d_a7d7a099.png) The [RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the measure of how much sleep you owe your body. It’s compared to your sleep need, which is the genetically determined amount of sleep you need. **What we know about sleep need:** We looked at sleep need data from 1.95 million RISE users aged 24 and up. The median sleep need was eight hours, but 48% of users need eight hours or more sleep a night. ‍ When you don’t meet your sleep need, you start building up sleep debt. And this can lead to low energy, troubling focusing, and poor health and overall wellness. Beyond that, it’s simply harder to get up early if you haven’t had enough sleep. So, when you’re waking up earlier than usual, it’s important to make sure you’re still getting enough sleep overall and not building up sleep debt. Follow these steps to keep sleep debt low: * **Use RISE to find out your individual sleep need:** It’s not necessarily [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) — some RISE users have a sleep need of 11 hours 30 minutes. * **Count back from your desired wake-up time to find your ideal bedtime:** Add 30 minutes to an hour to give yourself time to fall asleep and wake up in the night and still meet your sleep need. * **Keep an eye on your sleep debt:** We recommend keeping this below five hours to feel your best. Naps and going to bed a little earlier can help you catch up on sleep if your sleep debt creeps up. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 6\. Shift Your Wake Up Time by 15 Minutes Waking up at 10 a.m. now, but want to get up at 6? Don’t make the jump to early mornings all in one go. Instead, move your wake-up time by 15 or 30 minutes every few days. This will give your circadian rhythm a chance to adjust. **Expert tip:** Don’t forget to shift your bedtime, too. Shifting your meal times by the same amount can also help shift your circadian rhythm. If you’re struggling to fall asleep at an earlier bedtime, we’ve covered [how to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) here. **Use the RISE app:** Pick a goal wake time withRISE’s smart schedule feature. The app will then give you a smart bedtime goal each night that gently shifts and trains your body to get the sleep you need on an earlier schedule. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 7\. Be Consistent with Waking Up Early Once you’ve started getting up early, try to stick to the new habit. Hitting snooze on weekends is tempting, but this will only undo all your hard work. Aim to get up and go to bed at the same times, even on your days off. Need extra motivation to make this happen? [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows people with a regular sleep pattern have more energy than those who don’t, even when they get enough sleep. ### 8\. Put Your Alarm Clock on the Other Side of the Room Make it harder to press the snooze button. If you have to get out of bed to turn off the alarm, you’re more likely to stay out of bed. Once you’re up, aim to get light, get moving, and get hydrated as quickly as possible to kickstart your day. If you need a more gradual rousing, RISE’s alarm feature can help. When you turn the alarm off, RISE will send you straight to your favorite app for 15 minutes of guilt-free phone time. This will help you wake up more gently without hitting snooze. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ### 9\. Avoid Caffeine 12 Hours Before Bed Caffeine can impact your sleep in many ways. According to [2017 research](https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150), it can: * Increase sleep latency — the time it takes to fall asleep * Increase arousals at night * Reduce total sleep time * Reduce sleep efficiency — the measure of how long you spend sleeping in bed * Worsen perceived sleep quality * Reduce [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) * Increase light sleep All this means you’re less likely to get the sleep you need, which will make waking up earlier even harder the next morning. **Try this right now:** Put that coffee down! Or at least cut yourself off if it’s the afternoon. [Caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md) and make an early bedtime and wake time even harder to achieve. RISE can remind you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/) *to set up their limit caffeine reminder.* ### 10\. Avoid Alcohol Three to Four Hours Before Bed Alcohol can help you feel sleepy at first, so you might think it’s the ideal way to get to bed earlier, so you can wake up earlier. But alcohol fragments your sleep, meaning you may [wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and feel more sleepiness the next day. For more sleep, and a better chance at getting up earlier, [stop drinking alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). ### 11\. Create a Morning Routine You Look Forward To Make it easier to leave a warm cozy bed by having a morning routine you enjoy. This could include: * Having a cup of coffee * Taking a morning walk with a podcast * Doing a favorite workout class or running route * Having breakfast with a family member * Prioritizing 20 minutes of me-time to read or meditate **Expert tip:** If you find yourself watching Netflix or scrolling social media late into the night, give yourself some time to do this in the morning, instead. The blue light from the screens will help wake you up (although don’t forget, natural sunlight is even more powerful) and you’ll get the relaxing me-time you’re looking for, without the late bedtime. ### 12\. Do a Relaxing Bedtime Routine ![RISE app screenshot showing relaxation techniques](/assets/6711b2856d75b922fc514441_64617474ba9686fe312a9196_94e4ad04.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation exercises before bed. Routines aren’t just for mornings. Try doing a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) about an hour before bed. This could include: * Reading * Doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) * Listening to [calming music](https://www.risescience.com/blog/best-sleep-sounds-best-noises-for-sleep.md) or a podcast * Doing yoga * Journaling A sleep routine with calming activities can help you unwind, so you fall asleep faster, get the sleep you need, and have an easier time waking up come morning. Not sure what to do? RISE can walk you through breathing exercises, like diaphragmatic breathing, and [relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md), like progressive muscle relaxation, which have been proven to boost relaxation and sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 13\. Take a Melatonin Supplement, if Necessary Melatonin is your body’s natural sleep hormone. When you take melatonin in supplement form, you can shift the timing of your circadian rhythm earlier or later. While [we don’t recommend taking melatonin every night](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) to sleep and wake up earlier, it can be useful when making the initial shift to an earlier schedule. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5156320/) shows taking melatonin four to five hours before your usual bedtime can help you feel sleepy earlier. And one [study](https://www.tandfonline.com/doi/abs/10.3109/07420529808993201) found taking 5 milligrams of melatonin in the afternoon can help shift natural melatonin production 1.5 hours earlier. We’ve covered more on [when to take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here. **Expert tip:** If you’re trying to sleep earlier so you can wake up earlier, resist the temptation of [sleep aids](https://www.risescience.com/blog/sleep-aids.md). They come with [side effects](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694420/) and can cause rebound insomnia, which can make it harder to sleep when you stop taking them. ### 14\. Speak to a Sleep Specialist If you’ve tried all of the advice we’ve shared and still can’t wake up early, consider talking to a sleep specialist. They can test you for sleep disorders that may be making it hard to wake up or get the sleep you need. These include: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Narcolepsy * [Hypersomnia](https://www.risescience.com/blog/hypersomnia.md) * Delayed sleep-wake phase disorder ‍ ## Why Do I Struggle to Wake Up Early? It’s not always easy to get up early. Here’s why you might be struggling: * **You’re a night owl:** This is your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md), or your natural tendency to sleep and wake up later. If getting up early is hard, you may be hardwired to wake up later. It’s still possible to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) if you’re a night owl, it just takes a little more work to get there and it’ll be an active ongoing process to keep getting up early. * **You’ve got sleep debt:** If you haven’t had enough sleep (either recently or that night), your body’s going to want to catch up on shut-eye, and sleeping in later might be the way to do this. * **You’ve got social jetlag:** If you stay up late at the weekend and then try to wake up early come Monday, you’ve got [social jetlag](https://www.risescience.com/blog/social-jetlag.md). Your circadian rhythm will be thrown out of whack and you’ll struggle to sleep and wake up on time. ‍ ## Should You Wake Up Early? You don’t have to wake up early. Of course, you may need to for your job or for family obligations, but you shouldn’t feel like you have to just because early risers are more praised in today’s society. What does science have to say on the matter? There is some [research from 2019](https://pubmed.ncbi.nlm.nih.gov/31202686/) showing shifting your sleep schedule two hours earlier could help with depression, stress, and mental and physical performance. And a [study from 2021](https://www.sciencedaily.com/releases/2021/05/210528114107.htm) found waking up an hour earlier could cut depression risk by 23%. But for many of us, as long as we’re keeping our sleep debt low, we can be happy, healthy, and productive, even when we wake up later. **Our top tip for night owls:** Keep an eye on your sleep debt. It’s easy to miss out on sleep when you need to sleep later into the morning to get it. Low sleep debt will help to maximize your energy, focus, and health. We’ve covered [how to be more productive as a night owl](https://www.risescience.com/blog/how-to-become-a-morning-person.md) here. ‍ ## How to Wake Up Faster? All too often you can get out of bed on time, but still feel groggy long into the morning. This is known as [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) and it’s totally normal — even if you’ve had enough sleep. Shake off sleep inertia faster by: * Drinking a cup of coffee * Working out * Getting out in sunlight * Taking a cold shower We’ve covered [how to wake up faster in the morning](https://www.risescience.com/blog/how-to-wake-up.md) here. **Expert tip:** Sleep deprivation will make sleep inertia feel worse (another motivation to keep your sleep debt low), but it’s hard to escape morning grogginess entirely. Try giving yourself 90 minutes or so in the morning before you need to be properly awake. ## Make Waking Up Earlier Easier Waking up early isn’t always easy, but it is possible — even for night owls. As well as making gradual changes, the most important thing to focus on is good sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily behaviors that influence your sleep. Many of the tips in this article are part of good sleep hygiene (such as keeping a consistent sleep schedule, getting and avoiding light at the right times, and avoiding caffeine, alcohol, large meals, and intense exercise too close to bedtime). To stay on top of sleep hygiene day after day, the [RISE app](https://www.risescience.com/.md) can tell you when exactly to do 20+ healthy sleep habits. These habits will help you get a good night’s sleep at an earlier time, so waking up early is easier to do. RISE can also work how your unique sleep need and how much sleep debt you’re carrying. You can then make sure you’re getting enough sleep overall, so you can enjoy an earlier wake-up time without sacrificing energy. It doesn’t take long to see results: 80% of RISE users get better sleep within five days. ## FAQs ### How to wake up early Wake up early by gradually shifting your wake and sleep times, getting light exposure first thing, exercising earlier in the day, and avoiding light, caffeine, large meals, alcohol, and intense exercise too close to bedtime. ### How to wake up early easier To make waking up early easier, gradually shift your wake and sleep times, get light exposure first thing, exercise earlier in the day, and avoid light, caffeine, large meals, alcohol, and intense exercise too close to bedtime. And make sure you’re getting enough sleep each night. ### How to wake up early without an alarm To wake up early without an alarm, shift your circadian rhythm earlier. Do this by getting light exposure first thing, exercising earlier in the day, and avoiding light, large meals, and intense exercise too close to bedtime. And make sure you’re getting enough sleep each night. ### How to wake up early after sleeping late To wake up early after sleeping late, put your alarm clock on the other side of the room. Once you’re up, get natural light first thing, exercise to boost your energy levels, and then catch up on sleep with naps or an earlier night when you can. ### How to wake up early with ADHD To wake up early with ADHD, gradually shift your wake and sleep times, get light exposure first thing, exercise earlier in the day, and avoid light, caffeine, large meals, alcohol, and intense exercise too close to bedtime. Research shows bright light therapy can help shift your circadian rhythm earlier and improve ADHD symptoms. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: How to Wake Up to an Alarm (and Not Hate the Process) published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-wake-up-to-an-alarm domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Wake Up to an Alarm (and Not Hate the Process) Updated 2024-02-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## How to Wake Up to an Alarm? * Wake up more easily to your alarm by making sure you’re getting enough sleep overall. * Living in sync with your circadian rhythm, choosing a gentle alarm clock sound, and doing energy-boosting activities as soon as you wake up can stop you from hitting snooze. * The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need and offers a gentle alarm with smart features to wake you up more easily. Most of us start our mornings the same way: by waking up to an alarm. But it’s not always that simple. Some of us hit snooze once, twice, or *many* times. Others turn off the alarm or sleep through the noise only to wake up hours later than they had planned. Below, we’ll dive into how you can wake up to an alarm and why you're struggling to get out of bed when it goes off or oversleeping it altogether. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) alarm can gently wake you up and make getting out of bed easier to do. ## Advice From a Sleep Doctor “If you find it hard to wake up when your alarm clock rings, or sometimes find yourself oversleeping your alarm, the first thing to check is whether you’re getting enough sleep," says Dr. Chester Wu. "If you’re sleep deprived, it’ll be much harder to wake up in the morning. Try heading to bed 15 or 30 minutes earlier for the next few weeks and seeing if your mornings get easier.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Why can’t I wake up to my alarm?](#alarm) [How to wake up to your first alarm?](#wake) [What’s the best type of alarm?](#best) ‍ ## Why Can’t I Wake Up to My Alarm? You might not be able to wake up to your alarm because you’ve got a lot of sleep debt, you’re out of sync with your circadian rhythm, you’ve got sleep inertia, or you’ve got a medical condition or sleep disorder. Let’s dive into those in more detail. ### 1\. You’ve Got a Lot of Sleep Debt [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you’ve missed out on recently. It’s compared to your sleep need, which is the genetically determined [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). In simple terms, if you need eight hours of sleep, but only get [six hours](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md), you’ll have about two hours of sleep debt. At RISE, we measure your sleep debt over the last 14 nights. So if you’ve been skipping sleep recently, even if you got enough sleep last night, you’ll still have sleep debt. And when you’ve got a lot of sleep debt, it’s not just your [health](https://www.ncbi.nlm.nih.gov/books/NBK19961/) that can suffer. You’ll find it harder to wake up to an alarm. If you’ve got high sleep debt you might: * Wake up groggier than usual * Struggle to resist the snooze button * Oversleep your alarm altogether **Heads-up:** You might need more sleep than you think. We looked at the sleep needs of 1.95 million RISE users aged 24 and up. The median sleep need was eight hours, but 48% of users need eight hours or more sleep a night. ![We looked at the sleep needs of 1.95 million RISE users aged 24 and up. The median sleep need was eight hours, but 48% of users need eight hours or more sleep a night.](/assets/671ae356f247d05563efa4d5_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. RISE uses a year’s worth of your phone data and sleep science algorithms to calculate your sleep need. It automatically tracks your sleep times to work out how much sleep debt you have. We’ve covered more on [how much sleep debt you have](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. You’re Out of Sync With Your Circadian Rhythm Your circadian rhythm is your body’s natural internal clock. It runs on a [roughly 24-hour cycle](https://pubmed.ncbi.nlm.nih.gov/10381883/) and plays a part in controlling your sleep cycle. If you’re out of sync with it, you may feel low on energy when your alarm clock rings. You might be out of sync with your circadian rhythm if: * You work night shifts * You’re ignoring your chronotype — like a night owl trying to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) * You’ve got social jet lag, or an irregular sleep schedule — which [about 87% of us do](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) And if your sleep schedule is all over the place, you might wake up in a [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) stage of sleep, which may make you feel sleepier than usual. It’s harder to be woken up from deep sleep than it is from [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) or light sleep. So if you’re in a deep sleep stage when your alarm clock rings, you might not even wake up. RISE uses your sleep data and inferred light exposure to predict your circadian rhythm each day. You’ll see when your body naturally wants to wake up and go to sleep, so you can sync up with these times. ![RISE app screenshot showing energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ### 3\. You’ve Got Sleep Inertia [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) is the grogginess you feel right after waking up. It’s natural, but it will feel worse and last longer if you’ve got high sleep debt. The symptoms of sleep inertia include: * Grogginess * Disorientation * Lowered cognition When you’re in the grips of sleep inertia, you might find yourself hitting snooze or turning your alarm off and going back to sleep. Even if you do manage to get out of bed, you’ll feel sleepy and it may take a while to fully wake up. ### 4\. You’ve Got a Medical Condition or Sleep Disorder A medical condition or sleep disorder could be the reason you can’t wake up to an alarm. Medical conditions include: * Mental health issues like anxiety and depression * Type 2 diabetes * Hypothyroidism * Iron deficiency anemia * Heart disease * Chronic fatigue * High blood pressure And sleep disorders include: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome * Parasomnias If you have one of these health or sleep issues, you might find it hard to get the sleep you need, and so struggle to wake up when your alarm rings. Side effects from medications like antidepressants or [sleep aids](https://www.risescience.com/blog/sleep-aids.md) can also make it harder to wake up when your alarm rings as they come with fatigue as a side effect. Speak to your healthcare provider if you think a health issue could be to blame. They can run tests to confirm and recommend treatment options to help. ‍ ## How to Wake Up to Your First Alarm? You can wake up to your first alarm by lowering your sleep debt, getting in sync with your circadian rhythm, using a gentle alarm sound, and doing an activity that wakes you up first thing. Here’s how to nail this advice. ### 1\. Lower Your Sleep Debt Lowering your sleep debt can help make [getting out of bed](https://www.risescience.com/blog/getting-out-of-bed.md) easier each morning. Here’s how to lower your sleep debt: * **Take naps:** Be sure to keep naps short and early in the day so you can still fall asleep at night.Check RISE for your afternoon dip in energy, which is an ideal time to take a short nap. * **Go to bed a little earlier:** We’ve covered tips on [how to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) here. * **Sleep in a little later:** Keep this to an hour or so to avoid messing up your circadian rhythm. * **Improve your sleep hygiene:** Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) can help you fall asleep faster and wake up less often during the night, meaning you get more sleep overall. RISE can guide you through 20+ good sleep habits daily. We recommend keeping sleep debt below five hours. Research suggests your mental performance with five hours of sleep debt is roughly comparable to what it would be with no sleep debt at all. So five hours is an achievable goal to aim for that’ll make a difference to your energy levels. Check RISE for how much sleep debt you have and try chipping away at it to get more morning energy. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Get in Sync With Your Circadian Rhythm This will help you feel sleepy at bedtime and more ready to wake up when your alarm clock rings. Here’s how to sync up with your circadian rhythm: * **Keep a consistent sleep routine:** Try to wake up and go to sleep at the same time all week, even on weekends. A consistent [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) can also help to keep your sleep debt low and morning energy high. We found RISE users with consistent sleep patterns have less sleep debt than those with inconsistent sleep patterns. * **Eat meals at roughly the same times and during the day:** Eating can change the timing of your circadian rhythm. Aim to eat at roughly the same times, and [avoid eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) or at night. * **Go to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) is the natural hormone that primes your body for sleep, so going to bed during this window can help you fall and stay asleep. Sleeping and waking up when your body naturally wants to is best. But that’s not always possible. For example, you might be a night owl who has to do early mornings for work. If your sleep-wake cycle doesn’t match your life, you can learn how to [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here. ### 3\. Use a Gentler Alarm A shrill jarring alarm sound can trigger a rush of adrenaline, which is not a peaceful way to start the day. And [research](https://pubmed.ncbi.nlm.nih.gov/15732320/) suggests repeated sudden awakenings can harm our heart health. Don’t settle for the default iPhone alarm sound. Instead, swap loud beeps for a gentler sound that can slowly rouse you from sleep. Research suggests the best alarm sounds are: * [Lower frequency alarm sounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) (500 Hz) * [Melodic sounds](https://pubmed.ncbi.nlm.nih.gov/31990906/) * Songs with a tempo of 100 to 150 beats per minute These types of alarms can help you reduce sleep inertia, meaning you’ll feel less sleepy when they go off and you’ll — hopefully — be less likely to press snooze. The RISE phone alarm has the option of melodic sounds, your choice of music, or gentle watch or phone vibrations. ![RISE app screenshot showing the smart alarm](/assets/6719816a539844dade36e92d_648644f441d87c6048b32ade_JJrhlqcIjd19sXVrQNsurXX42Yb-5UMldh72Wf3xUjVn2T88gWtWXBHlGFnhdWoHt-uP_D2yJ9FI48rVLkp4634eVwKGWi4tqX2lw8bTfQ9RLD6j2sU98OLpS_w_83.png) The [RISE app](https://app.adjust.com/oha9msp) can wake you up with a gentle alarm sound. **Heads-up:** If you regularly oversleep your alarm, you could be a heavy sleeper and find it takes more noise to rouse you from sleep. [Research](https://pubmed.ncbi.nlm.nih.gov/20692606/) suggests people who generate more “sleep spindles” — a type of brain activity — have a higher tolerance for noise while sleeping. Try experimenting with different alarms that include a loud alarm sound, light, and vibrations. And remember the lower your sleep debt the easier it’ll be to wake up in the morning. Dive deeper into [what differentiates light sleepers from heavy sleepers](https://www.risescience.com/blog/heavy-sleeper.md) here. ### 4\. Make it a Habit to Not Hit Snooze Hitting snooze can make you feel more tired. You read that right. Instead of getting extra sleep time, you may have lower energy levels when you eventually get out of bed. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting the snooze alarm prolongs sleep inertia compared to using a single alarm. And when you snooze, you fragment your sleep. And as one [study](https://pubmed.ncbi.nlm.nih.gov/12003157/) puts it, “fragmented sleep is less restorative than consolidated sleep, and leads to sleepiness-related daytime impairment.” Remind yourself you’re not getting more sleep by snoozing, you’re just making mornings harder than they need to be. ### 5\. Do Something Easy Right After Your Alarm Goes Off You don’t need to jump right out of bed when your alarm clock rings and right into a HIIT workout. Instead, do something gentle to ease your brain into wakefulness and stop you from drifting back off. With the RISE alarm, when you turn the alarm off, the app will automatically kick you straight to your favorite app — whether that’s TikTok or the news. You can then have some guilt-free phone time to help slowly warm up your brain. The [blue light from your screen](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) can help wake you up, too. But don’t worry, we won’t let you get sucked into social media for too long. RISE will send you a reminder after 15 minutes, so you can get started with your day. ### 6\. Put Your Alarm On the Other Side of Your Bedroom If you snooze your alarm in your sleep and have to [wake up early](https://www.risescience.com/blog/how-to-wake-up-early.md), it’s time to take drastic action. Try placing your phone or alarm clock on the other side of your bedroom. But make sure it’ll ring loud enough to wake you up. When it goes off, you’ll have to get out of bed to turn it off. And once you’re out of bed, you’ll — hopefully — stay out of bed. Have a plan for what you’ll do next. This could be jumping in the shower or making a cup of coffee. ### 7\. Shake Off Sleep Inertia Straight Away You can’t avoid sleep inertia altogether, but there are some things you can do to shake it off faster to make it less likely you’ll hit snooze and crawl back under the covers. Here’s how to feel less groggy first thing: * Get out in natural light * Drink a cup of coffee * Drink a glass of water * Play your favorite music * Do some exercise (a [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help wake you up faster) We’ve covered more ways to [wake up faster](https://www.risescience.com/blog/how-to-wake-up.md) here. ### 8\. Have a Morning Routine You Look Forward to Having a [morning routine](https://www.risescience.com/blog/morning-routine-app.md) you look forward to can make it easier to get out of bed and get started with your day. Try waking up 60 to 90 minutes before you need to be “on” for the day. This should give you enough time to shake off sleep inertia, and you can use this time to do some enjoyable activities such as: * Going for a walk with a podcast * Drinking a cup of coffee in the garden (try programming the coffee maker to start brewing around the time your alarm clock will go off) * Going to your favorite workout class or running route * Calling a loved one or having breakfast with a family member * Taking time to read, practice yoga, or meditate Many of these activities can help you have [more energy in the morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md), too. ### 9\. Set Your Alarm at the Right Time for You You might not have control over when you wake up, but if you do, setting your alarm at the right time for you can make it easier to wake up when it goes off. First, think about your sleep need. Make sure you’re giving yourself enough time in bed to meet your sleep need each night. We recommend adding 30 minutes to an hour to your sleep need and giving yourself this amount of time in bed. This will give you time to fall asleep and [wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) (which is normal) and still get enough shut-eye. For example, if you need to set your alarm for 8 a.m., and you need eight hours of sleep, you’d want to be getting into bed around 11 p.m. Next, think about your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md). This is whether you’re an early bird or night owl. If you have control over it, wake up when your body naturally wants you to. The RISE alarm can tell you, right as you’re setting it, whether your alarm time will contribute to sleep debt or not. If it will, try setting a later alarm to make sure you’re getting enough sleep — which will make it much easier to not oversleep your alarm. We’ve covered more on the [best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## What’s the Best Type of Alarm to Wake Up to? The best type of alarm to wake up to is one that gently wakes you up from sleep. Here are some options to consider. ### Gradual Sounds One of the gentler ways to wake up is via sounds that gradually build. Songs or tones that start out at a lower volume and/or intensity and progressively become louder can help slowly lift you out of sleep. ### Lower Pitch Sounds [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) suggests lower-frequency alarm sounds (500 Hz) might be more effective at waking us and curbing sleep inertia than higher-frequency sounds. That might sound something like [this](https://www.youtube.com/watch?v=GlEfshsoyZk). The less sleep inertia you feel when you wake up, the more likely you’ll stay awake, rather than hit snooze. ### Melodic Sounds While the term “melodic” is subjective, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) shows that when our wake-up call comes in the form of pleasing and familiar musical elements it has the potential to boost our mood and lessen sleep inertia. ### Your Favorite Music There’s research to suggest that an alarm tone or song [in C5 with a tempo of 100 to 120 beats per minute](https://theconversation.com/is-there-such-a-thing-as-the-perfect-alarm-tone-we-think-so-and-this-is-what-it-might-sound-like-178902) — like [this one](https://www.youtube.com/watch?v=PF37zV1BOw0) — may be optimal for increasing arousal upon waking, making it more difficult to drift back to sleep. Beyond sounds and tones, you can opt for music to wake you up. Any music can help, but one [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found “excitative music” can decrease sleep inertia and it’s even more effective when it’s music you like. And a [2020 study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0215788#abstract0) found that The Beach Boys’ “Good Vibrations” and The Cure’s “Close to Me” were two types of melodic songs that can help you wake up. ### Sunrise Alarm Clocks Sunrise alarm clocks use light to wake you up. They gradually get brighter and brighter, gently rousing you from sleep. Light is a powerful signal to your circadian rhythm, telling your body it’s daytime. While wake-up lights and alarms can be a gentle way to wake up, make sure you get out in sunlight in the mornings, as natural light is best for resetting your circadian rhythm. You can buy smart blinds that open at a set time in the morning. **Head-ups:** Light may not be enough to wake up heavy sleepers. Make sure you use light and sound or have a backup alarm sound if this is you. ### Vibrations Many fitness trackers and smartwatches come with a vibration alarm feature that wakes you up with gentle vibrations, either with sound or just the vibrations alone. This is a great option if you need to wake up earlier than your partner. For deep sleepers, “bed shaker” alarms use a vibrating pad attachment that you place under your mattress or pillow to buzz you awake. ### The RISE App Here’s a recap of how RISE’s smart alarm can wake you up: * Melodic sounds * Your choice of music * Gentle vibrations on your phone or watch * Get taken to your favorite app when you turn the alarm off * Find out if your chosen wake time will add to your sleep debt [RISE](https://app.adjust.com/oha9msp) can also guide you through sleep habits to help you lower your sleep debt and better sleep, which will make it easier to wake up to your alarm. ## Stop Snoozing Your Alarm Once and For All The best way to wake up to your alarm is to make sure you’re getting enough sleep to begin with. It’s going to be harder to wake up if you’re sleep deprived. And if your body can, it’ll keep on sleeping to get more shut-eye. Getting enough sleep and still struggling to resist the snooze button? Make sure you’re living in sync with your circadian rhythm and try hacks like using a gentler alarm sound, putting your alarm clock on the other side of the room, and doing an easy and enjoyable task first thing to slowly wake yourself up. The [RISE app](https://app.adjust.com/oha9msp) is the alarm clock that takes all this into account. RISE can work out how much sleep you need, how much sleep debt you have, and predict your circadian rhythm each day to help you sync up with it. When it comes to the alarm feature, RISE can make sure your wake-up time won’t contribute to sleep debt and offer gentle sounds and vibrations to transition you into wakefulness. You could be waking up the first time your alarm goes off in a matter of days. We found 80% of RISE users feel more energy within five days. ## FAQs ### How to wake up to an alarm? You can wake up to an alarm by keeping your sleep debt low, living in sync with your circadian rhythm, choosing a gentle alarm sound, putting your alarm on the other side of your bedroom, and doing an easy and enjoyable task first thing to stop yourself falling back to sleep. ### How do I stop sleeping through my alarm? Stop sleeping through your alarm by keeping your sleep debt low, living in sync with your circadian rhythm, putting your alarm on the other side of your bedroom, and experimenting with different alarm sounds or lights and vibrations. ### Why don't I wake up to my alarm? You may not wake up to your alarm because you’re not getting enough sleep, you’re living out of sync with your circadian rhythm, or you have a medical condition or sleep disorder. ### How do I wake up to my alarm as a deep sleeper? Wake up to your alarm as a deep sleeper by making sure you’re getting enough sleep and you’re living in sync with your circadian rhythm. Try experimenting with different alarm sounds, lights, and vibrations, or placing your alarm clock on the other side of your bedroom. ### What to do if your alarm isn't waking you up? If your alarm isn’t waking you up, you should first make sure you’re getting enough sleep and living in sync with your circadian rhythm. If you are, try using a new alarm clock with a different sound, light, or vibration. You can also talk to your healthcare provider about medical conditions and sleep disorders that could be to blame. ### How to wake up without an alarm? Wake up without an alarm by getting enough sleep and living in sync with your circadian rhythm with a regular sleep schedule. You can also try alarms that wake you up with light or vibrations, instead of sounds. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Inertia [View all](https://www.risescience.com/topics/sleep-inertia.md) [Blog ![](/assets/61e63a03b5e69fc263a957ad_drunk-man-sleeping-on-a-couch.avif) Sleep Inertia #### Can You “Sober Up” From Sleep Drunkenness? 16 MINS](https://www.risescience.com/blog/sleep-drunkenness.md)[Blog ![](/assets/652dc6383ace18d46ae0dbec_7-reasons-you-cant-wake-up_result.avif) Sleep Inertia #### 7 Reasons You Can’t Wake Up and How to Fix Them 15 MINS](https://www.risescience.com/blog/cant-wake-up.md)[Blog ![](/assets/65410439afe8de1da7b616c4_sleep-intertia_result.avif) Sleep Inertia #### Sleep Inertia: A Sleep Expert Explains How to Fix Grogginess 16 MINS](https://www.risescience.com/blog/sleep-inertia.md) --- title: How to Wake Yourself Up When Tired: 23 Science-Backed Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Wake Yourself Up When Tired: 23 Science-Backed Tips Updated 2023-05-23 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Science-backed ways to wake yourself up when you're tired include taking a nap, drinking coffee, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. * Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. * The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits to help you get more sleep and more energy in no time. 80% of users feel less tired within 5 days. When you’re tired, it can seem like nothing can help except crawling back into bed. But if you’re at work, driving, or just trying to get through the day, going back to bed isn’t always an option. Luckily, there are plenty of science-backed ways to wake yourself up when tired. Below, we’ll dive into short and long-term energy boosts and how the [RISE app](https://www.risescience.com/.md) can help you make a real difference to your energy levels. ## Advice From a Sleep Doctor “For a quick boost in energy, try taking a short power nap," says Dr. Chester Wu. "This will help you catch up on any lost sleep and improve your energy, focus, and mood. Just be sure to keep naps short, sleeping for more than 90 minutes may leave you feeling groggy.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## 1\. Take a Well-Timed Nap If you’re tired, your body most likely needs more sleep. So, if possible, give it what it wants. A [study](https://ntrs.nasa.gov/citations/19950006379) by NASA and the Federal Aviation Administration found pilots who napped for about 26 minutes had “improved physiological alertness and performance” than those who didn’t. But naps don’t need to be long to be effective. One [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) found a 10-minute nap was best for reducing sleepiness compared to naps of five minutes, 20 minutes, and 30 minutes. And naps aren’t just great for those who are sleep deprived. [Research](https://academic.oup.com/sleep/article/42/8/zsz097/5544708?login=false) shows naps can improve alertness in well-rested people, too. **Expert tip for more energy:** Nap at the right time to avoid daytime sleep making it harder to fall asleep at night. Snoozing during your natural afternoon dip in energy is best. Check RISE for when this will be daily. For more expert advice, we asked our sleep advisor and medical reviewer, Dr. Chester Wu, for his top tips for waking yourself up when tired. > “For a quick boost in energy, try taking a short power nap. This will help you catch up on any lost sleep and improve your energy, focus, and mood. Just be sure to keep naps short, sleeping for more than 90 minutes may leave you feeling groggy.” Rise Science Medical Reviewer Dr. Chester Wu ## 2\. Drink a Cup of Coffee ![RISE app screenshot showing when to limit caffeine intake](/assets/6711aff0f26183de72ec48e4_6451816f85614484fdee48b5_8a0e9329.png) The [RISE app](https://www.risescience.com/.md) can tell you when to have your last coffee each day. A cup of coffee can be the perfect pick-me-up. Caffeine blocks the sleepiness chemical, [adenosine](https://pubmed.ncbi.nlm.nih.gov/20164566/), making you feel more alert and awake. Not a coffee drinker? You can also get caffeine from: * Black tea * Green tea * Chocolate — dark chocolate has more caffeine than milk or white chocolate Just be sure not to overdo it. Try capping yourself to about 400 milligrams of caffeine a day. We’ve covered more on [how much caffeine is too much](https://www.risescience.com/blog/how-much-caffeine-is-too-much.md) here. **Expert tip for more energy:** Caffeine can last in your system for more than 12 hours and too much too late in the day can make it harder to fall asleep. RISE can tell you when to have your final coffee of the day to stop this from happening. ## 3\. Combine Coffee and a Nap (Occasionally) Ever heard of a “nappuccino?” It’s when you drink a cup of coffee right before taking a power nap. When you wake up, the caffeine will be kicking in, just in time for a potent energy boost. One [study](https://pubmed.ncbi.nlm.nih.gov/9401427/) looked at sleepy participants about to do a two-hour monotonous drive in a car simulator. Those who napped and had caffeine had far fewer simulated driving incidents compared to those who didn’t and those who just had caffeine alone. **Expert tip:** Use this tip sparingly. As we mentioned above, caffeine can last in your system for more than 12 hours, so you’d usually want to avoid it in the afternoons. But afternoons are the best time to get a nap in as your energy levels naturally dip. A coffee-nap combo can come in handy in the rare times you’ve got to stay up late or when you’re sleep deprived, but have to be “on” for an important meeting in the afternoon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## 4\. Exercise Regular exercise will help to improve your energy levels long term, but a workout can give you a short-term hit of energy, too. Working out increases your heart rate and body temperature, and it releases endorphins, dopamine, and serotonin for a feel-good boost. Hit the gym, go for a run, or even get up from your desk to do a few jumping jacks. Try exercising outside, too. You’ll get fresh air and sunlight to wake you up further. **Expert tip for more energy:** Exercise during the day can help you fall asleep at night, but be sure to avoid intense workouts within an hour of bedtime. They can have the opposite effect and keep you up. ## 5\. Go for a Walk You don’t need to make time for a full gym session to boost your energy levels — even a short walk can help. [Research](https://psycnet.apa.org/buy/1987-14916-001) shows a 10-minute walk can boost your energy levels more than a sugary snack. For bonus points, make going for a walk part of your morning routine. This will combine exercise with getting morning sunlight, which will set you up for more energy for the rest of the day, and better sleep at night. ## 6\. Get Some Natural Light ![RISE app screenshot showing when to get and avoid bright light](/assets/67101857d3ff6fce47769aa5_645035f9f4b6a3d8bbcbc61a_a3b3cdb6.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid bright light. Light exposure suppresses the sleep hormone melatonin. When you get light first thing, you’re telling your body it’s time to be awake. Sunlight also boosts [the hormone cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), which makes you feel more alert. Beyond morning sunlight, when you get light during the day, you’ll be less sensitive to the ill effects of blue light in the evening. Try: * Going for a morning walk or drinking your morning coffee by a window * Working by a window * Going outside on your lunch break * Taking your workout outside **Expert tip for more energy:** To maximize your energy and sleep, get light in the morning and during the day, and then avoid it in the evenings. RISE can tell you when to get and avoid bright light to boost your energy and help you sleep. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## 7\. Use a Light Therapy Lamp Whether you're chained to your desk and can’t get outside, it’s dark out when you wake up early, or you’re [pulling an all-nighter](https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter.md) and need a boost, a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) can help you get light exposure when you can’t get out in sunlight. The next best thing is artificial light from indoor light and [blue light from screens](https://www.risescience.com/blog/screens-before-bed.md). **Expert tip for more energy:** Trying to wake yourself up during a night shift? [Research from 2020](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) found red light can help shift workers feel more alert without messing up their melatonin levels and sleep after their shift. We’ve covered more on the [best color light at each time of day](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here. ## 8\. Eat a Healthy Snack Skip sugary snacks and junk food. They may give you a short-term boost, but you’ll get a blood sugar crash soon enough. Opt for a healthy snack that contains fiber, protein, and healthy fats instead to wake yourself up. Try: * Hard-boiled eggs * Low-fat cheddar or mozzarella cheese * Fruit and veggies * Nuts and seeds * Unsweetened Greek yogurt Beyond snacks, [research from 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) states an overall diet rich in fiber, fruits, vegetables, and anti-inflammatory nutrients is best for sleep. And complex carbohydrates, like oatmeal, brown rice, and lentils can give you a steady release of energy throughout the day. ## 9\. Drink a Glass of Water Hydration is important for feeling and functioning your best. And [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) shows even mild dehydration can leave you feeling tired and the very act of drinking water, even if you’re not thirsty, can boost alertness. ## 10\. Take a Cold Shower It’s hard to feel sleepy when you’re taking an icy shower. Cold water increases your [heart rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/), metabolism, and blood pressure for an energizing boost. **Expert tip for more energy:** Want to wake yourself up when tired at work? Try splashing your face with cold water instead. ## 11\. Try Aromatherapy If you’re working or studying, you can’t always stop to take a nap or go for a walk. This is when aromatherapy and essential oils can come in handy. These scents can increase alertness: * [Peppermint](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Eucalyptus](https://kb.gcsu.edu/cgi/viewcontent.cgi?article=1071&context=thecorinthian) * [Rosemary](https://pubmed.ncbi.nlm.nih.gov/10069621/) But these scents can increase drowsiness: * [Ylang ylang](https://pubmed.ncbi.nlm.nih.gov/18041606/) * [Lavender](https://pubmed.ncbi.nlm.nih.gov/10069621/) ## 12\. Engage Your Brain During Monotonous Tasks Try engaging your brain during monotonous tasks to stay awake. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0001457507001753) looked at truck drivers on long drives. It found that when drivers did trivia tasks — which included answering a series of multiple-choice questions — they felt more alert. Even better? When the truck drivers did the trivia tasks they maintained better driving performance and felt like the driving duration was shorter. ## 13\. Have a Conversation Another way to engage your brain? Have a conversation. This is particularly effective if it's a conversation about an interesting or challenging topic. If you’re on a long drive, spark up a debate with car mates. If you’re at work, chat with a colleague about a tricky work problem. ## 14\. Do a Burst of Activity to Shake Off Sleep Inertia [Feeling tired when you wake up](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md)? That’s most likely sleep inertia at work. Sleep inertia is the groggy feeling you get right after waking up. It’s natural and happens even after you get enough sleep. To get over sleep inertia faster, exercise can help. But, again, you don’t need to schedule a full workout. A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help shake off sleep inertia. High-intensity exercise worked best, but 30 seconds of low-intensity exercise was also effective at boosting alertness. ## 15\. Do a Breathing Exercise ![RISE app screenshot showing relaxation exercises](/assets/6711b2856d75b922fc514441_64617474ba9686fe312a9196_94e4ad04.png) The [RISE app](https://www.risescience.com/.md) can guide you through relaxation exercises. Breathing exercises can be powerful. And they’re a quick and easy energy-boosting hack you can do while working or studying. For example, * [Research from 2023](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (which was co-authored by one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University) shows psychological sighing can lower stress levels and anxiety, and improve your mood. * A [2022 study](https://iopscience.iop.org/article/10.1088/1752-7163/ac894d/meta) found diaphragmatic breathing can help those with [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) feel less daytime sleepiness. * A [2017 study](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full?fbclid=IwAR2Yzjbt9glZxPoMDRnRf4MkzvFXHhspagUowQFODilbJlyNhI1gdw8DSAM) found diaphragmatic breathing can boost attention and mood. To help you get more sleep, and therefore more energy, we’ve covered [breathing exercises to do before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here, including psychological sighing and diaphragmatic breathing. RISE can also guide you through breathing exercises, like diaphragmatic breathing, in the app. ## 16\. Listen to Music Try playing your favorite tunes when you’re feeling sleepy at your desk. [Research](https://academic.oup.com/jmt/article-abstract/41/2/107/929502?login=false) shows listening to music can boost energy levels, whereas sitting in silence or listening to relaxation instructions can make you feel more tired. And one [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found 20 minutes of “excitative music” after a nap decreased sleep inertia. It was even more effective when participants liked the song. ## 17\. Avoid Alcohol An espresso martini may sound like the ideal pick-me-up on a night out, but alcohol messes with your sleep and next-day energy levels. Even though it causes tiredness at first, alcohol can wake you up in the night and it suppresses the rapid-eye-movement ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) stage of sleep. In short, it’s bad news for your energy levels. To get the most out of your shut-eye, avoid alcoholic drinks three to four hours before bed. RISE can tell you the exact timing based on your body clock. We’ve covered more on [how long before bed you should avoid alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. ## 18\. Take a Break We know it’s hard to take a break if you’re rushing to hit a deadline or cramming for an exam. But getting up from your desk, looking at something that isn’t a screen, and switching tasks can boost your alertness levels. What should you do during this break? Combine taking a break with other tips we’re covered like going for a walk, doing some exercise, or taking a nap. Taking a break is useful during the dreaded [afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md), when your energy levels naturally dip in the afternoon. You can check RISE for when this dip is expected to happen each day and schedule a break for this time. ## 19\. Pull Over if You’re Driving While some of these tips can help you if you’re feeling tired while driving, it’s dangerous to push through sleepiness when you’re behind the wheel. If possible, pull over and get some rest or let someone else in the car take over. Unfortunately, [common driving hacks](https://www.sciencedirect.com/science/article/abs/pii/S0001457507001753) like turning up the radio or opening the window aren’t that effective at keeping you awake. ## 20\. Lower Your Overall Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/6711b2856d75b922fc514421_645035f9156ed8f692c7261d_a7d7a099.png) The [RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. Sleep debt is the measure of how much sleep you owe your body. You’ll have sleep debt if you haven’t been meeting your sleep need recently, which is the number of hours of sleep your body needs. While it’s hard to fix when you need a short-term energy boost, lowering your sleep debt is one of the best things you can do to improve your energy levels long term. Use RISE to find out how much sleep debt you’re carrying. We recommend keeping it below five hours to feel the most energy. Got more than that? You can pay back sleep debt by: * **Taking naps:** Remember not to nap too close to bedtime. Check RISE for the best time to snooze during the day. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm. (More on that next.) * **Improving your sleep hygiene:** Focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits that can help you fall and stay asleep, meaning you get more sleep overall. (More on what to do soon.) ## 21\. Get in Sync with Your Circadian Rhythm ![RISE app screenshot showing energy peak and dip times](/assets/67101857d3ff6fce47769aa8_6458255b79d36076668d40c8_7a401c33.png) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Your circadian rhythm is your body’s roughly 24-hour body clock. When you’re in sync with it, you’ll feel more energized and alert during the day and have an easier time falling asleep at night. You might be out of sync if: * You work night shifts * You’ve got an irregular sleep pattern * You’re living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — like a night owl forcing themselves to be a morning person You can stay in sync by: * **Keeping a consistent sleep schedule:** That means heading to bed at roughly the same time each night and resisting the snooze button [when your alarm clock rings](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), even on weekends. * **Eating meals at roughly the same times:** And avoid eating at night or eating too close to bedtime. * **Going to bed during your Melatonin Window:** This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Melatonin primes your body for sleep, so going to bed during this window will give you the best chance of getting a good night’s sleep. RISE can predict your circadian rhythm each day and show you when your body wants to wake up and go to sleep. This will help you sync up your daily life with it. ## 22\. Improve Your Sleep Hygiene Sleep hygiene is the name for the set of daily sleep habits you can do to help you fall and stay asleep at night. This will make keeping your sleep debt low and staying in sync with your circadian rhythm easier. Here’s what to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day, keeping your sleep cycle in check. Aim for at least 10 minutes of light as soon as possible after waking up. Make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Bright light can keep you up in the evening. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** Check RISE for when to avoid each one daily. * **Keep your bedroom dark, cool, and quiet:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Sound like a lot to remember? It doesn’t have to be. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one. ## 23\. Speak to a Doctor Most of the time, sleepiness is caused by high sleep debt and being out of sync with your circadian rhythm. But, if you’ve fixed these and still find yourself feeling tired, it might be worth speaking with your healthcare provider. They can test you for sleep disorders and medical conditions that could be making you tired, such as: * Insomnia * Sleep apnea * Restless leg syndrome * Hypersomnia * Mental health issues like depression and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Iron deficiency anemia * Diabetes * Chronic fatigue ## Wake Yourself Up Once And For All There are times in life when you need a quick hit of energy — think when driving, when working night shifts, or when you need to speed through your to-do list. In these times, a well-timed nap, coffee, or burst of exercise can help. But for a long-term improvement in energy, you need to turn to the things science says makes the biggest difference in your energy levels: sleep debt and circadian alignment. You can use the [RISE app](https://www.risescience.com/.md) to find out how much sleep debt you have and get a prediction of your circadian rhythm, so you can stay in sync. To make it easier, RISE can also guide you through 20+ sleep hygiene habits to help you get more sleep and more energy in no time. In fact, 80% of RISE users feel more energy within five days. ## FAQs ### How can I wake myself up? Wake yourself up when tired by taking a nap, drinking coffee, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ### How to wake yourself up when tired naturally? Wake yourself up when tired naturally by taking a nap, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ### How to wake yourself up when tired without caffeine? Wake yourself up when tired without caffeine by taking a nap, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ### How to wake yourself up when tired during the day? Wake yourself up when tired during the day by taking a nap, drinking coffee, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ### How to wake yourself up when tired at night? Wake yourself up when tired at night by taking a nap, drinking coffee (if you’re staying up all night), getting light exposure, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ### How to wake yourself up when tired at work? Wake yourself up when tired at work by drinking coffee, having a conversation with a coworker, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Why You Get Insomnia Before Your Period and How to Treat It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/insomnia-before-period domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why You Get Insomnia Before Your Period and How to Treat It Published 2023-02-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## **Insomnia Before Your Period** * Period insomnia is a real thing. Periods make it hard to sleep as fluctuating hormones change your body temperature, anxiety levels, and melatonin production. You may also struggle to sleep due to period-related pain and anxiety. * Treatments for insomnia before your period include improving your sleep hygiene, reducing your anxiety, and speaking to a professional about light therapy, sleep restriction, and medication. * The [RISE app](https://app.adjust.com/oha9msp) can help you build 20+ good sleep hygiene habits to get the most restorative sleep possible before, during, and after your period. Is there anything more annoying than crawling into bed after a long day only to find yourself unable to fall asleep? It turns out there is: this scenario happening month after month right before your period. Period insomnia is a real thing. You might find it hard to fall asleep and stay asleep, and you may wake up not feeling as refreshed as you usually do when your period is on the horizon. What’s worse, sleep problems before your period can change across your life, and even from period to period, making them hard to plan for and manage. While we can’t control our hormones, there are some things you can do to get a better night’s sleep at this stage of your cycle. Below, we’ll dive into what causes insomnia before your period and how you can use the [RISE app](https://app.adjust.com/oha9msp) to get more sleep, no matter what time of the month it is. Disclaimer: The scientific literature uses gendered language when talking about periods. We have used the term “women” in this article, but this advice is for anyone who experiences insomnia before their period. ‍ [What is period insomnia?](#period) [Is period insomnia really insomnia?](#insomnia) [Why do I get insomnia before my period?](#before) [How to sleep better before your period?](#sleep) ‍ ## What is Period Insomnia? Period insomnia is the name for the sleep problems you can get before — and sometimes during — your period. You may have trouble falling asleep or trouble staying asleep through the night. It’s so common that starting your periods at the onset of puberty is linked to a [2.75-fold increased risk](https://publications.aap.org/pediatrics/article-abstract/117/2/e247/68471/Epidemiology-of-DSM-IV-Insomnia-in-Adolescence?autologincheck=redirected) for insomnia. Many women experience sleep issues as part of PMS or PMDD. Premenstrual syndrome (PMS) is the name for the symptoms you can feel in the run-up to your period and, while it’s not clear, it’s thought to be down to hormone fluctuations. PMS symptoms include: * Trouble sleeping * Depressed mood * Anxiety * Mood swings * Food cravings * Trouble concentrating * Bloating * Migraines These symptoms can appear at the start of your [luteal phase](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/) — the phase after ovulation, but before your period — be their worst in the late luteal phase just before your period, and end when your period is over. Women with menstrual-related problems like PMS are at least [twice as likely](https://pubmed.ncbi.nlm.nih.gov/22417163/) to report insomnia. On the flip side, some women with PMS experience [hypersomnia](https://www.risescience.com/blog/hypersomnia.md), where they sleep too much. Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS. Symptoms of PMDD include: * Sleep onset insomnia, or trouble falling asleep * Waking up often during the night * Sleepiness * Irritability and anger * Depressed mood * Anxiety * Mood swings * Bloating * Body aches and pains * Poor concentration * Severe cramps These symptoms can start six days before your period and reach their most severe two days into your period. Women with PMDD have poorer sleep than those without it, and [66% of women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/) with PMDD report sleep problems. While many women experience poor sleep before their period, there is some research that says you may feel your sleep is worse than it really is. One small [study](https://pubmed.ncbi.nlm.nih.gov/15016584/) found women reported lower sleep quality in the three days before and four days during their period. But their total sleep time, how long it took them to fall asleep, and how often they woke up during the night were not impacted. These women didn’t have PMS or PMDD, however. The sleep data was also self-reported, meaning it could be inaccurate. We all experience retrograde amnesia, meaning we can’t remember the minutes before falling asleep or the sub-10-minute micro-awakenings throughout the night. This makes it hard to judge how long we really sleep for. Another [study](https://pubmed.ncbi.nlm.nih.gov/22417163/) compared women with severe PMS and those with minimal symptoms. It found those with PMS reported poor subjective sleep quality when they had symptoms before their period. But objective sleep measures didn’t show any changes. They did experience anxiety, though. And the worse their anxiety, the worse their sleep quality was and the more they thought they woke up during the night. There is research out there showing pre-period sleep problems can be real, however. One [study](https://pubmed.ncbi.nlm.nih.gov/9152698/) found it took women longer to fall asleep during their luteal phase and their [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the measure of how long you spend in bed actually sleeping) was lower. Data was self-reported here as well, though. Do your sleep problems and tiredness linger long into your period? You can learn [why you’re so tired on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Is Period Insomnia Really Insomnia? Period insomnia is common — women report more [sleep disturbances](https://www.sciencedirect.com/science/article/abs/pii/S1389945706006216) during the week before and the first few days of their period than any other time of the month. But is it actually insomnia? According to the third edition of the International Classification of Sleep Disorders (ICSD-3), insomnia is confirmed when all four of the following criteria are met: * Difficulty falling asleep, maintaining sleep, or waking up too early * Having difficulty sleeping despite having the opportunity to sleep * Daytime impairment or distress attributable to sleeping difficulties * The sleep-wake difficulty is not better explained by another sleep disorder ICSD-3 differentiates insomnia to be either less than three months (acute) or three-plus months (chronic). So, while the sleep problems you get before your period may not fit the traditional definition of insomnia, it may easily fit most of the criteria. Besides, even if it’s not full-blown insomnia, having sleep problems each and every month can still have a huge impact on your mental and physical health, mood, and energy levels. ‍ ## Why Do I Get Insomnia Before My Period? It’s not entirely clear why women get insomnia before their periods. More research needs to be done, and the studies we do have on the topic are often small or lack controls for oral contraception usage or ovulation timing. Here’s what we do know about why you have trouble sleeping before your period. ### Hormones Most of us know our hormones are all over the place around our period, and they can be to blame for our sleep issues just before this time. In the luteal phase of your menstrual cycle, which happens before your period, you’ll have increased levels of [progesterone](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/) and decreased levels of allopregnanolone, which is made in the body from progesterone. These increased levels can cause anxiety, and increased progesterone can also increase your [body temperature](https://www.sciencedirect.com/science/article/abs/pii/S016643289900042X), which can make it hard to fall and stay asleep. Estrogen levels fall during the luteal phase, and this too can wreak havoc with your body temperature and anxiety levels. **Heads-up:** Your follicular phase is the time from the start of your period to ovulation. And your luteal phase is from ovulation to the start of your next period. ![complete menstrual cycle](/assets/63e43905fb351ddcc7d1251d_LLEQAY5qiKmDt3Bne9lz6F34PIOqTbsjQXSINy81reronr-jJlQUy1VEagNTZHS9FRfHjMdCrk5pHFYENxkdzaUanmypCLozA4IE760DSelyoO2KZFsL15Oi0RoWyNuhElkJBHQ0T09mwROui7ryY_E.png) *Image credit:* [*Clue*](https://helloclue.com/)*, realized by Marta Pucci* It may also be the fluctuations in hormones that cause sleep problems. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4098663/) suggests a steeper rate of increase of progesterone levels from the follicular phase to the mid-luteal phase is linked to more time awake in the night in the late luteal phase, which is just before your period. Beyond progesterone and estrogen, other hormones are impacted by your menstrual cycle. Women with PMDD have shown a decreased secretion of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), the hormone that primes your body for sleep, during the luteal phase of their menstrual cycle. This could result in trouble falling asleep and trouble maintaining a regular sleep cycle. Right before your period, levels of progesterone and estrogen are at their lowest, and this can stop melatonin from being released effectively. But more research needs to be done to know what’s happening for sure. Different [studies](https://www.sciencedirect.com/science/article/abs/pii/S1389945706006216) show melatonin secretion is decreased, delayed at night, or there may be no change at all. Your sleep architecture — or how your body moves through sleep stages — can also be affected before your period. During the [mid-luteal phase](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/), stage 2 sleep — also known as light sleep — increases, while rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) decreases. ### Anxiety Irritability, anxiety, and a depressed mood are all common PMS symptoms. You might have added worries about your upcoming period, too. Perhaps you’re anticipating the cramps that come with menstruation or feeling nervous about it starting when you’re least expecting it. But anxiety can easily cause disturbed sleep. It can make it hard to fall asleep, both at the start of the night and if you wake up during the night. You can learn more about the connection between [anxiety and sleep loss](https://www.risescience.com/blog/anxiety-and-sleep.md) here. ### Pain Pain and periods come hand in hand, but often the pain can start before your period even begins. Cramps, bloating, breast tenderness, migraines, and body aches are common symptoms of PMS or PMDD, and they can all make falling and staying asleep hard to do. To make matters worse, [sleep deprivation](https://www.risescience.com/blog/injury-prevention.md) makes you feel pain more intensely, so you can easily fall into a vicious circle of increased pain and increased sleep loss. ### You May Have Polycystic Ovary Syndrome Polycystic ovary syndrome (PCOS) is a condition that causes your body to produce higher-than-normal amounts of male sex hormones. With PCOS, you may have lower progesterone levels and higher [testosterone](https://www.risescience.com/blog/testosterone-and-sleep.md) levels, both of which can mess with your sleep before your period. Sleep disturbances and disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) are also more common in those with PCOS. Although women with PCOS tend to be overweight, and being [overweight](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) makes you more likely to have sleep problems and develop sleep apnea, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799701/) shows the increased risk for sleep problems is still there, even when body mass index (BMI) is taken into account. And women with PCOS who have a healthy weight can still have sleep problems. This may be due to changes in the hormones[cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) and melatonin, the insulin resistance PCOS women can develop, or symptoms such as anxiety and depression that contribute to sleep issues. ‍ ## How to Sleep Better Before Your Period? We can’t do much about our hormones, but we can improve our sleep in other ways. Here’s what to do to get better sleep before your period. ### 1\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene behaviors. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of healthy sleep habits you can do each day to help you fall asleep faster and wake up less often each night. The good news about sleep hygiene is that it can help you get better sleep all month long, not just before your period. But you may want to pay extra attention to your sleep hygiene when you know your period is coming up to help you get the best sleep possible during this time. Improve your sleep hygiene by: * **Keeping a consistent sleep schedule:** Even on your days off. This will help keep your circadian rhythm, or body clock, in check. [When should you wake up?](https://www.risescience.com/blog/when-should-i-wake-up.md) Learn more here. * **Getting bright light first thing:** Light in the morning resets your circadian rhythm for the day, helping you feel sleepy at bedtime. Try to get at least 10 minutes of natural light as soon as possible after waking up, or 30 minutes if it's overcast or you’re getting light through a window. * **Avoiding bright light close to bedtime:** Bright light is great in the morning, but you should avoid it at night. It suppresses melatonin and can make it hard to fall asleep. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). We dive into the [benefits of blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) here. * **Avoiding caffeine, large meals, intense exercise, and alcohol too late in the day:**These things can disturb your sleep if you do or have them too close to bedtime. * **Keeping your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit (even more important as your body temperature may be higher due to hormones), invest in blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to make sure nothing in your sleep environment disturbs your sleep. To stay on top of it all, the RISE app can help you do 20+ sleep hygiene habits each day by telling you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 2\. Manage Anxiety ![RISE app screenshot reminding you to do a brain dump](/assets/625811b0af23a2c1723a6fbe_AzBqstOGrAcAwAlvsrhvHXUzs4gRWKU5xqHJA8Tc3QIVEExVkGWJes1pCFe0rgHrz-RyB8gVQxhgxRjWOO-OkxNSGofcekXGzbLa_hCN2Y-oxaIN-7Cwcz7FYWflXxAy2Dhhxr3S.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can remind you of a brain dump you’ve done the night before. Anxiety is a common PMS symptom, but it can easily keep you up at night. Here’s how to soothe anxious thoughts and drift off more easily: * **Do a calming bedtime routine:** This will help slow your body and mind down for sleep and reduce any pre-bed anxiety you have. Try reading, listening to calming music, or journaling. The RISE app has audio guides that will walk you through four science-backed [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Try yoga:** Yoga is not only a relaxing pre-bed activity, one [study](https://www.liebertpub.com/doi/abs/10.1089/acm.2016.0058) found doing one hour of yoga a week for 12 weeks helped to reduce period cramps, so it can help with any pre-period pain you have. * **Do a brain dump:** If you’re feeling anxious in general, try writing out your to-do list for tomorrow. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows it’ll help you fall asleep faster. Use the RISE brain dump feature to get a reminder of your notes the next morning. * **Do a sleep reset:** If you find yourself awake worrying in the middle of the night, get out of bed and do a relaxing activity until you feel sleepy again. Just remember to keep the lights as low as possible. * **Remind yourself period insomnia will pass:** This is easier said than done, but try not to get stressed by sleep problems before your period. Remind yourself they’ll pass and your sleep will hopefully improve as you move through your cycle. We’ve covered more [ways you can sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification* ### 3\. Keep a Sleep Diary Try keeping a sleep diary to track when you get sleep problems in your cycle and what symptoms you get. This can help you see which symptoms you need to address — can you figure out if it’s pain or anxiety keeping you up, for example? Plus, a diary can also be useful when talking to a healthcare professional about treatment options. You can use the RISE app to track your sleep times and see when you’re getting less sleep than usual and when you’re waking up during the night. ### 4\. Try Light Therapy Light therapy usually involves getting light exposure from a light box at prescribed times of day and at a prescribed brightness. [Bright light therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/) has been shown to reduce depression, premenstrual tension, and stress in those with PMDD — and reducing these symptoms could help you drift off more easily. One [study](https://pubmed.ncbi.nlm.nih.gov/10482337/) found 30 minutes of white light exposure in the evening helped reduce depression and tension in women with symptoms in their luteal phase. Speak to a healthcare professional or a sleep specialist if you want to try light therapy to make sure you’re getting the right exposure. ### 5\. Get Advice on Sleep Restriction Purposefully cutting your sleep short sounds counterintuitive when you’re trying to get more shut-eye, but sleep restriction has been shown to be an effective [treatment for insomnia](https://www.sciencedirect.com/science/article/abs/pii/S1087079221000782). It’s commonly used as part of cognitive behavioral therapy for insomnia (CBT-I). For those with PMDD, sleep restriction may help by [reducing mood symptoms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/), which could be contributing to sleep problems. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038844/) found both going to bed late and waking up early to create sleep deprivation helped improve the mood of those with PMDD. And another[study](https://pubmed.ncbi.nlm.nih.gov/7864267/) found the moods of those with PMDD were improved after an early or late partial sleep deprivation followed by a night of recovery sleep. The study did note that a placebo effect could be at play, however. Again, we recommend speaking to a healthcare professional if you want to try sleep restriction for your period insomnia. ### 6\. Consider Cognitive Behavioral Therapy CBT-I aims to change your thoughts and behaviors around sleep. It has been shown to be effective at treating insomnia, and it’s often a first-line treatment for the sleep disorder. But there isn’t much research on whether it can help period-related insomnia specifically. It has, however, been shown to be effective for [insomnia during menopause](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext), postmenopause, and during [pregnancy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6485299/). You can learn more about [menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) here, including perimenopause when you’ll still be getting your periods and potentially any insomnia they bring. ### 7\. Try Supplements and Medication If pre-period pain is keeping you up, reach for over-the-counter pain relief. Daily [magnesium](https://pubmed.ncbi.nlm.nih.gov/28392498/) tablets have been shown to treat and even help prevent cramps and menstrual migraines, and taking 1,200 milligrams of [calcium](https://www.acog.org/womens-health/faqs/premenstrual-syndrome?utm_source=redirect&utm_medium=web&utm_campaign=int) a day may help reduce physical and mood PMS symptoms. If your pre-period sleep problems are affecting your everyday life, it may be worth trying medication to help you get more sleep. This could [include](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/): * Selective serotonin reuptake inhibitors (SSRIs) * Tricyclic antidepressants (TCAs) * Combined oral contraceptive pills * [Benzodiazepine](https://www.risescience.com/blog/sleep-aids.md) Speak to your healthcare provider to get the best treatment option for you. Struggle to sleep when your period arrives, too? We’ve covered [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md), [whether you can sleep with a tampon in](https://www.risescience.com/blog/can-you-sleep-with-a-tampon-in.md), and more about [female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) in general and [whether or not women need more sleep than men](https://www.risescience.com/blog/do-women-need-more-sleep.md) here. We also look at [whether birth control can make you tired](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) and other forms of hormonal contraception that might improve your energy levels here. ## Get a Good Night’s Sleep Every Night of the Month You already have to deal with periods themselves, so it can feel like you’ve drawn the short straw when you experience insomnia before your periods, too. But there are some things you can do to get more sleep at this stage of your cycle. Try managing your anxiety, keeping a sleep diary, and speaking to a professional about light therapy or sleep restriction. The[RISE app](https://app.adjust.com/oha9msp) can help you build bulletproof sleep hygiene by reminding you when to do 20+ habits at the right time for your body clock. Sleep hygiene will help you fall asleep faster, wake up less often, and get the most restorative sleep possible before, during, and after your period, to help you feel your best every day of the month. ## FAQs ### Can period hormones cause insomnia? Yes, period hormones can cause insomnia. Changing levels of progesterone and estrogen can increase your body temperature and anxiety levels, and the more they fluctuate, the more time you may find yourself awake during the night. ### How many days before your period do you get insomnia? How many days before your period you get insomnia will all depend on your hormones and symptoms. And this may change from period to period. You may get PMS symptoms at the start of your luteal phase and PMDD symptoms six days before your period. ### Why do periods make it hard to sleep? Periods make it hard to sleep as fluctuating hormones change your body temperature, anxiety levels, and melatonin production. You may also struggle to sleep due to period-related pain and anxiety. ### Insomnia before period treatment Treatments for insomnia before your period include improving your sleep hygiene, reducing your anxiety, and speaking to a professional about light therapy, sleep restriction, and medication. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Is 4 Hours Sleep Enough? It’s Unlikely, Even if You Feel OK published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-4-hours-sleep-enough domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 4 Hours Sleep Enough? It’s Unlikely, Even if You Feel OK Updated 2024-01-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Is 4 Hours of Sleep Enough? * Four hours of sleep is *very* unlikely to be enough sleep. * Most of us need about eight hours of sleep. The exact amount varies from person to person. * Use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep you need. If you struggle to get more than four hours, follow RISE’s personalized sleep hygiene recommendations that’ll help you fall and stay asleep easier each night. Let’s get straight to the point: four hours of sleep isn’t enough for the vast majority of us. Even if you feel fine on four hours, your energy levels, productivity, and mental and physical health are probably impaired. Below, we’ll cover what happens when you get four hours of sleep, how much sleep you need instead, and how you can use the RISE app to get more sleep if you find yourself only managing a measly four hours a night. ## Advice From a Sleep Doctor “There’s only a very small percentage of people that can thrive on four hours of sleep," says Dr. Chester Wu. "Four hours isn’t enough sleep for most of us. A lack of sleep can lead to low energy and poor focus the next day, and chronic sleep deprivation can lead to everything from heart disease to obesity, so you don’t want to make four hours a habit.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Is Four Hours of Sleep Enough? Four hours of sleep isn’t enough for most adults; most of us need much more than four hours of sleep to maintain cognitive function, emotional well-being, and overall physical health. Amongst our RISE users, the median sleep need is eight hours. The amount of sleep you need is known as your sleep need. This number is unique to you and determined by genetics. We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found it ranged from [five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) to 11 hours 30 minutes. You can see how few people need five hours — let alone four hours of sleep. We found 48% need eight hours or more sleep a night. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. Other sleep need research shows there are a few lucky people who can get by on four hours of sleep. They may have what’s known as [short sleep syndrome](https://www.risescience.com/blog/short-sleep-syndrome.md), which is caused by a gene mutation that allows them to sleep for about four to [six hours](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) without their well-being or performance taking a hit. These natural short sleepers are incredibly rare, and even if you have one of the mutations, you’re still not guaranteed to be able to get by on four hours of sleep. **You can learn** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.** **Heads-up:** You can’t really time your sleep to your sleep cycles or otherwise hack your way into making four hours of sleep work if you need more. **Learn more about why** [**it isn’t possible to sleep eight hours in four hours**](https://www.risescience.com/blog/how-to-sleep-8-hours-in-4-hours.md) **here**. And if you’re trying biphasic sleep (splitting your sleep into two chunks), be aware that this can lead to insufficient sleep and sleep experts agree that most of your nightly sleep should happen in one continuous chunk for better health and well-being. There are only two times when four hours of sleep is enough: 1. When you genetically only need four hours (unfortunately, very rare). 2. When a sleep specialist or clinically-backed insomnia app is guiding you through *very temporary* sleep restriction to help with insomnia. Don’t attempt this solo. Reach out to a doctor for advice and supervision. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, sums it up: “For the vast majority of people, four hours of sleep isn’t enough. It’s not fatal in the short term, but you will definitely be impairing your daytime performance and health.” ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What Happens if You Only Sleep Four Hours a Night? There are many negative health effects of sleeping for four hours (or any amount that’s less than what you need). You may be able to survive on four hours of sleep, but you probably won’t be even close to thriving. In the short term, sleeping for four hours can lead to: * [Daytime sleepiness](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md) * Reduced mental performance ([research from 2018](https://academic.oup.com/sleep/article/41/12/zsy182/5096067?login=false) found getting four hours of sleep had the same effect on cognition as aging eight years) * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Irritability * Lowered reaction time * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * A weakened immune system ([2023 research](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) shows there’s a 27% increased risk of infection in those who get less than six hours of sleep, let alone four) In the long term, sleeping for four hours can lead to: * High blood pressure * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * Diabetes * Cardiovascular disease * Poor [mental health](https://www.risescience.com/blog/impact-of-sleep-on-mental-health.md) (including anxiety and depression) * Multiple serious health conditions (a [2022 study](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004109) found sleeping for five hours or less a night at ages 50, 60, and 70 increased the risk of having two or more chronic diseases like cancer and heart disease) * [Early death](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) **Heads-up:** Sleeping for four hours disproportionately affects how much time you spend in each sleep stage across the night. We spend more time in deep sleep at the start of the night and more time in REM in the second half. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978335/) shows people getting four hours of sleep spend less time in light sleep and REM, but the same amount in deep sleep compared to an eight-hour night. [REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) is needed for creativity, emotional regulation, and memory consolidation. When you get more sleep, you might experience REM rebound, when your body gets more REM to make up for what it missed out on. This could then affect your deep sleep. It’s not clear what happens if you chronically get four hours of sleep or the long-term impacts of messing with your sleep stages. ### Is Four Hours of Sleep Enough Once a Week? Four hours of sleep isn’t enough once a week. Your energy, health, and performance will be hugely impaired. Even if you get enough sleep on other nights, one night of four hours can still leave you feeling tired, irritable, and unfocused the next day (and beyond if you don’t catch up). ### Is Four Hours of Sleep Enough for a Student? Four hours of sleep isn’t enough for a student. [Research](https://academic.oup.com/sleep/article/26/2/117/2709164?login=false) shows getting four or six hours of sleep a night for two weeks has the same cognitive impairments as pulling two all-nighters. Too little sleep impacts your energy and health, too. Sleep need is fixed from young adulthood, but younger people often need more sleep, meaning it’s even more unlikely four hours will be enough for a student. ## Why Do I Feel Fine on Four Hours of Sleep? There’s a slim chance you only need four hours of sleep. Even if you *feel* fine, you’re probably not doing as well as you think. Your body produces more [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) and adrenaline to keep you going on little sleep and your [brain’s reward system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086142/) fires up, so you feel more positive. You can also subjectively adapt to some feelings of sleep deprivation. [Research](https://pubmed.ncbi.nlm.nih.gov/12683469/) shows we might not notice the increasing objectively measurable declines in cognitive performance we get from sleep loss. Plus, you might think yourself into feeling fine. A [2021 study](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep impacted fatigue more than sleep duration. And a [2014 study](https://www.apa.org/pubs/journals/features/xlm-a0035546.pdf) found people performed better when they were told they’d had good-quality sleep. There’s also your circadian rhythm, or body clock, to think about. This causes your [energy to naturally fluctuate](https://www.risescience.com/blog/low-energy.md) across the day. When you experience peaks in energy, you may feel like four hours of sleep is enough for you. But really, these peaks could be much higher if you got more sleep. RISE predicts the timing of your circadian rhythm each day, so you can see when these peaks and dips in energy will be. Additionally, you might attribute symptoms of sleep deprivation to stress or poor diet, and your caffeine habit might be masking some of the sleepiness. **Learn more about** [**why you feel energized on less sleep**](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md) **here.** **Expert tip:** Check RISE to see how much [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) you have. This is the amount of sleep you owe your body. We recommend keeping this below five hours to feel and function your best. ![](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can tell you how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## What’s the Recommended Amount of Sleep? Here’s what the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157) says are the recommended amounts of sleep by age group: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Adults: 7 to 9 hours * Older adults: 7 to 8 hours Not a four hour recommendation in sight! But a word of warning: these guidelines are a good starting point, but they’re just guidelines. They’re based on how much sleep people get, not what they need, and on self-reported data, which can be inaccurate. For example, older adults may not need less sleep than adults, they just get less sleep. As one [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) puts it, “there is no “magic number” for the ideal duration of sleep.” Sleep affects everything important in life: energy, focus, health, mood. The list goes on. Don’t rely on generic guidelines or try to get by on a measly four hours. Instead, find out exactly how much sleep you need. You can do this by waking up without an [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) for a week or two and keeping track of your sleep times. You can get an idea of how much sleep you need when your sleep times regularize. This method is tricky to get right, however, as it’s hard to figure out when you fell asleep and, for most of us, it’s tough to find a week or two when we can wake up without an alarm. You can use the RISE app for an accurate way of finding how much sleep you need. RISE uses sleep science algorithms and a year’s worth of your phone use data to work out your sleep need down to the minute. ‍ We’ve covered more on [how to know if you’re getting enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) here. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Why Can I Only Sleep for Four Hours? You may only be able to sleep for four hours because: * **You’ve got poor sleep hygiene:** If you’ve got poor sleep hygiene, you may [struggle to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) and [wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) on a regular basis. This includes sleeping in a warm bedroom, not winding down before bed, and drinking coffee too late in the day. You may wake up naturally after four hours as you switch to spending more time in REM, which is easier to be woken up from. Once you’re awake, poor sleep hygiene might stop you from getting back to sleep. * **You’re out of sync with your circadian rhythm:** You can get out of sync if you work night shifts, have [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md), ignore your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md), or have an irregular sleep pattern. This can make it harder to fall and stay asleep as your body can’t predict when you’ll go to bed and wake up. * **You’ve got a sleep disorder or medical condition:** Health problems like [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md), anxiety, [IBS](https://www.risescience.com/blog/how-to-sleep-with-ibs.md), or medications — just to name a few things — could be messing with your sleep. * **You only need four hours:** Unfortunately, this is highly unlikely. Check RISE to see how much sleep you need. ## How to Get More Sleep? Get more sleep by improving your sleep hygiene. Here’s what to do: * Get out in sunlight first thing each morning * Dim the lights about 90 minutes before bed * Avoid caffeine, [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), vigorous exercise, and large meals too close to bedtime * Have a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) * Make your bedroom cool, dark, and quiet * Keep a regular sleep schedule Use RISE to make sleep hygiene even more effective. The app can send you personalized reminders letting you know the best time to do 20+ healthy sleep habits based on your body clock. RISE users say these habits help them sleep *and* be more productive. This means you won’t have to cut your sleep to four hours to get everything done. “I never imagined that what you do throughout the day has such a profound impact on your sleep quality AND the energy dip in the afternoon. I now sleep better than ever and feel so much more productive throughout the day. Thank you RISE!” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing your sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Not Feel Tired After Four Hours of Sleep? You can feel less tired after four hours of sleep by getting out in sunlight, taking a cold shower, and exercising to [feel more awake](https://www.risescience.com/blog/how-to-feel-more-awake.md). Check RISE for when you’ll feel most alert that day, so you can schedule your most important tasks for this time. Then, [catch up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) by getting to bed early, sleeping in, or taking naps. Just to make it clear, we’re not advocating getting four hours of sleep! But we know that sometimes you’ll have an early flight, tight work deadline, or teething toddler. You can learn [how to function on no sleep](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) here (only do this when you have to). **Expert tip:** Do a HIIT session. A [2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7217042/) found high-intensity interval training helps stop the reduction in myofibrillar muscle synthesis (key for maintaining muscle mass) that sleeping for four hours can cause. And a [2021 study](https://www.sciencedirect.com/science/article/pii/S2212877820301848) found HIIT can counteract the reduced glucose tolerance and mitochondrial respiratory function (energy conversion in your cells) that comes with sleeping for four hours. And HIIT releases [feel-good endorphins](https://www.sciencedaily.com/releases/2017/08/170824101759.htm#google_vignette), too. It’s not clear if this works long term, though. And be careful to avoid injury when [working out on no sleep](https://www.risescience.com/blog/working-out-with-no-sleep.md). ## PSA: Four Hours of Sleep Isn’t Enough If you need the extra hours in the day (who doesn’t?), it’s tempting to try and get by on fewer hours of sleep — especially if you feel rested after just four hours. But four hours of sleep isn’t enough for most adults. We all need a different amount of sleep, but it’ll most likely be much more than four hours. Use RISE to find out how much sleep you need. And if you can’t get more than four hours when you try, follow RISE’s 20+ sleep hygiene habit recommendations to get a good night’s sleep. RISE helps 80% of users get better sleep within five days! ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Is 6 Hours of Sleep Enough? No, Here’s How Much You Need published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-6-hours-of-sleep-enough domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 6 Hours of Sleep Enough? No, Here’s How Much You Need Updated 2024-02-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Is 6 Hours of Sleep Enough? * Six hours of sleep isn’t enough for the vast majority of us. * Most of us need seven and a half to nine hours of sleep a night to feel and perform our best. * The [RISE app](https://app.adjust.com/oha9msp) uses sleep science algorithms and your personal phone use behavior to work out how much sleep you need each night. Getting six hours of sleep a night and feeling great the next day may sound like the dream. Think of all the extra time you’d have for work, for hobbies, or just for Netflix in the evening. But, unfortunately, six hours simply isn’t enough sleep for most people. It might not feel too far off the often recommended seven to nine hours of sleep, but even a small amount of sleep deprivation can have huge impacts on your energy, productivity, and health. Below, we’ll dive into whether six hours of sleep is enough, the impacts of only getting six hours of sleep, and how you can use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep you need. ‍ [Is 6 hours of sleep enough?](#sleep) [What’s the recommended amount of sleep?](#amount) [What happens if you only get six hours of sleep?](#six) [Why do I only get 6 hours of sleep?](#hours) [How to get enough sleep?](#enough) ‍ ## Is 6 Hours of Sleep Enough? Six hours of sleep isn’t enough for the vast majority of people. Your [sleep need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) — or the genetically determined amount of sleep you need — is very likely more than six hours. In fact, it’s probably much closer to, or more than, eight hours. At RISE, we work out your sleep need using a year’s worth of phone use behavior and proprietary sleep-science-based models. When we looked at the sleep needs of 1.95 million RISE users aged 24 and older, the median sleep need was eight hours. Almost half (48%) need eight hours or more sleep a night, and some users even need 11 hours 30 minutes — that’s almost double six hours! ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. ‍ Sleep studies also show most of us need more than six hours of sleep. One small sleep extension [study](https://www.nature.com/articles/srep35812) worked out the sleep needs of adults aged 20 to 26. The mean sleep need was eight hours 25 minutes, and sleep needs ranged from seven hours 17 minutes to nine hours 16 minutes. There are a few lucky ones who have a sleep need of six hours. But it’s rare — *really* rare. Scientists at the University of California, San Francisco discovered that the [NPSR1 gene mutation](https://www.ucsf.edu/news/2019/10/415671/short-sleep-gene-prevents-memory-deficits-associated-sleep-deprivation) allows you to get by on about [four](https://www.risescience.com/blog/is-4-hours-sleep-enough.md) to [five and a half hours of sleep](http://v) a night. The catch? The gene is found in fewer than one in 4 million people. What’s more, even if you have one of these genes, you’re not guaranteed to be able to get by on a short amount of sleep. We cover more on so-called [short sleep syndrome](https://www.risescience.com/blog/short-sleep-syndrome.md) and how to know if you have it here. What does a sleep doctor have to say on the matter? We turned to one of our medical reviewers, [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who runs his own sleep medicine practice. “We’re often told to get between seven and nine hours of sleep a night, so six hours doesn’t sound too far off. But six hours of sleep simply isn’t enough for most people. Try getting a little more sleep over the next few weeks and seeing how you feel.” ‍ ## What’s the Recommended Amount of Sleep? ![RISE app screenshot showing your profile](/assets/672d777b60df6e972b808a75_66eddd0090c1d16a8cc81d95_6522a81cdf9740b244e4580e_RISE-app-sleep-need-profile.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. According to the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157), here’s how much sleep you should be getting depending on your age group: * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Young adults and adults: 7 to 9 hours * Older adults: 7 to 8 hours While these recommendations are helpful starting points, you shouldn’t necessarily shoot for seven to nine hours and hope for the best. These guidelines are simply guidelines. They come from studies looking at how much sleep people get, not how much they need, they’re based on self-reported data (which is [notoriously inaccurate](https://pubmed.ncbi.nlm.nih.gov/22850546/)), and they don’t take into account individual differences. In fact, older adults may not actually need less sleep at all. It’s just harder to come by. Data shows they get less sleep, so it’s assumed they need less. When we looked at our own sleep need data, we found the median sleep need for RISE users over 60 was 8.3 hours. The median sleep need for those aged 24 to 59 was 8.4 hours — only a few minutes longer. Sleep is vital to everything important in life: energy, health, focus, mood. It’s not something you want to leave to guesswork and guidelines. So, how do you know how much sleep is enough for you personally? There are two ways to find out: ### Wake Up Without an Alarm Clock for a Week or Two Ditch the alarm and note the times you naturally fall asleep and wake up. This can be tricky to get right, however, as it’s hard to accurately measure your sleep time. [Studies](https://pubmed.ncbi.nlm.nih.gov/22850546/) show we tend to think we got more sleep than we actually did. And as six hours in bed rarely equals six hours of sleep, you may be getting a lot less shut-eye than you think. Plus, if you find you’re suddenly sleeping for nine hours, it’s hard to tell if that’s because your sleep need is nine hours or if your body’s catching up on the sleep it’s lost out on after several nights of six hours. And you may temporarily need more sleep because you’re ill, you’ve just done intense exercise, or because of a [muscle injury](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381). ### Use the RISE App Let algorithms do the hard work for you. RISE acts as a [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md) and works out your individual sleep need down to the minute, so you know exactly how much shut-eye is enough for you. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## What Happens if You Only Get Six Hours of Sleep? ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. Six hours of sleep doesn’t sound too bad, but it can be more harmful than you think. When you get less sleep than you need, you start building up sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. We asked one of our sleep advisors [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — who’s the co-director of the Center for Sleep and Circadian Sciences at Stanford University — how bad sleep debt really is. “In the short term, sleep debt can lead to sleepiness, poor mood, and lowered productivity. And in the long term, you’ll have an increased risk of heart disease, obesity, and type 2 diabetes — just to name a few. To make matters worse, it’s easy to attribute the short and long-term symptoms of sleep debt to other factors, so we never realize just how sleep deprived we are.” ‍ Not getting enough sleep can lead to: * [Low energy](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) * Irritability * Poor [decision-making](https://onlinelibrary.wiley.com/doi/abs/10.1002/ana.25023?referrer_access_token=pjTPWjBNiK6eWTSIn5pJkE4keas67K9QMdWULTWMo8Mi6S6PFotzb86ouXG9PG9Ih-0xgCEMJQM25X6c0rXign3ML6a13sUr3siQYbtB9wTR3MQrE8IgjEjTCputIPYOFaon9kRqLoINnLpW6A1Bfg38HDSYmnnm1p6usm) skills * Reduce [work performance](https://www.microsoft.com/en-us/research/wp-content/uploads/2017/01/Sleep_and_Performance_Paper_WWW17.pdf) * Reduced [attention span](https://www.sciencedirect.com/science/article/abs/pii/S0149763417301641) and focus * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * A weakened immune system (a [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection in those who get less than six hours of sleep) * Mental health issues like [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and depression * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and [obesity](https://pubmed.ncbi.nlm.nih.gov/24070800/) * [Type 2 diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/) * Cardiovascular diseases like heart attack, stroke, and heart disease ### The Science Behind Six Hours of Sleep Don’t believe six hours of sleep can have these effects? Here’s some science to back it up. One [study](https://academic.oup.com/sleep/article/26/2/117/2709164) looked at participants who got four, six, or eight hours of sleep a night for 14 nights. Another group had no sleep at all for three nights. Those who got four or six hours of sleep saw their cognitive performance take a hit, and it got progressively worse the more sleep deprived they became. And while pulling all-nighters certainly tanks your performance, the results showed getting six hours or less sleep over the course of two weeks produced the same mental performance deficits as getting no sleep at all for two nights. Even more worryingly, participants on six hours or less sleep per night were largely unaware of the negative effects on their mental performance. That is to say, we tend to get used to the effects of sleep deprivation and think we’re doing fine. Beyond mental performance, your physical health and well-being is at risk, too. One [study](https://pubmed.ncbi.nlm.nih.gov/26118561/) found those who get six hours or less sleep a night are four times more likely to catch a cold than those who get seven hours. Lead author of the study, UCSF sleep researcher [Aric Prather](https://www.ucsf.edu/news/2015/08/131411/short-sleepers-are-four-times-more-likely-catch-cold), said short sleep was more important than any other factor when predicting the likelihood of catching a cold “It didn't matter how old people were, their stress levels, their race, education or income. It didn't matter if they were a smoker. With all those things taken into account, statistically sleep still carried the day,” said Prather. It’s not just a cold, either. A [2023 study](https://www.sciencedirect.com/science/article/pii/S1389945722012230) found sleeping for six hours or less was associated with higher odds of having a medical condition, including diseases of the nervous system, musculoskeletal system, digestive system, and circulatory system. ### Is Six Hours of Sleep Enough for Me? Six hours of sleep is unlikely to be [enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) for you. Six hours of sleep also has different impacts for certain groups. For example: * **Six hours of sleep may not be enough for athletes:** A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31288293/) found sleep deprivation lowered athletes’ physical performance, including their reaction time, accuracy, vigor, strength, and endurance. On the flip side, getting more sleep can improve reaction times, sprint times, tennis serve accuracy, swim turns, kick stroke efficiency, and free throw and 3-point accuracy. * **Six hours of sleep may not be enough when pregnant:** One [study](https://pubmed.ncbi.nlm.nih.gov/15592289/) found those who slept for six hours or less a night had longer labors and were 4.5 times more likely to have cesarean deliveries. Pregnant and struggling to get enough shut-eye? We’ve covered[how to sleep when pregnant](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) here. * **Six hours of sleep may not be enough for students:** [Research](https://d1wqtxts1xzle7.cloudfront.net/51891183/TheLinkBetweenSleepQuantityandAcademic-libre.pdf?1487728303=&response-content-disposition=inline%3B+filename%3DThe_Link_Between_Sleep_Quantity_and_Acad.pdf&Expires=1685092560&Signature=eZxvtactN-3znOFJNJp-sG1DYEjFj28vdWhaOnmIdcSsjyt03nppPkbvNFFLaD~KbYpzMAvZqbH~UjtvXLwBQuSRBpjiZiMKEoJEwaCLcMScpq8Ux7~KyEyCab7BYWRKRXisbsas5L-2vk0qT~N2d0HgM4YynmV7Yb6Yw-FlQWAB4VCc0nJqGUoeYtjGvl7rWPDsDCBVd678SoiPDqiEoPNfxZLuL4uUqUSqvYEHq3jyQbInPdjgKkTt7qrwWvafIFkqTO39YWrmRTQfJnapz5OqArvr4a78DJIm2vmSWVR8Xrs2EAC6kKSgKzG0uTK7dJu2i04XxoUQk9~~KzQc4A__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA) shows the more sleep students get, the higher their GPA. And one [study](https://www.nature.com/articles/s41598-017-03171-4?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100102460&CJEVENT=e279a84664f811ed816f00430a180514) found irregular sleep patterns are linked to poorer academic performance. * **Six hours of sleep may not be enough to lose weight:** [Research](https://pubmed.ncbi.nlm.nih.gov/24070800/) shows people who regularly sleep for six hours or less tend to have a higher body mass index (BMI) and fat percentage. We’ve covered more on the link between[sleep and weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) here. * **Six hours of sleep may not be enough for those who take naps as well:** If you get six hours of sleep a night and then take a [daytime nap](https://www.risescience.com/blog/best-nap-length.md), it’s not the same as getting a full night’s sleep. Sleep works best when it’s uninterrupted, so to feel your best and keep health conditions at bay, you’d ideally want to meet your sleep need at night, instead of relying on naps. Even with six hours of sleep and a nap, you’re unlikely to meet your full sleep need. **Heads-up:** Sleep debt is the most important sleep metric to focus on as it has the biggest impact on how you feel and function each day. But cutting your sleep short affects how long you spend in certain sleep stages — and not in an even amount. That’s because we spend more time in [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) in the first half of the night and more time in rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md)) in the second half of the night. So, if you need eight hours of sleep and only get six, it’s easy to think you’re only missing out on two hours, or 25%, of your sleep need. But if you get up after only six hours, you may actually miss out on 60% to 90% of your REM, which is needed for emotional processing and memory consolidation. **Expert tip:** The best way to get enough deep sleep and REM sleep is to meet your overall sleep need. When you get enough sleep, your brain can self-optimize and spend the right amount of time in every sleep stage. Want to see how much sleep you’ve been missing out on recently? RISE can work out how much sleep debt you’re carrying. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Why Do I Only Get 6 Hours of Sleep? There are many reasons you might be only getting six hours of sleep, despite trying to get more. ### 1\. Your Sleep Need is 6 Hours There’s a chance you’re a natural short sleeper and may only need six hours of sleep a night. This chance is small, however. Check RISE to see if you’re one of the lucky few with a sleep need of six hours. ### 2\. You’ve Got Poor Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of daily habits you can do to get a good night’s sleep. Get sleep hygiene right and you can fall asleep faster and [wake up less often in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). Get it wrong, however, and you may struggle to get enough sleep, even when you try to sleep for more than six hours. Poor sleep hygiene includes: * Not getting enough light exposure in the morning or daytime * Getting too much light exposure in the evenings * Eating large meals, doing intense exercise, drinking alcohol, or [drinking coffee too close to bedtime](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) * Not having a regular sleep schedule * Not winding down before bed (RISE users say their biggest barrier to a good night’s sleep is stress and anxiety keeping or waking them up) ### 3\. You’re Out of Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy schedule](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day. Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your roughly 24-hour internal biological clock. It dictates when you feel alert and when you feel sleepy. If you’re not in sync with your circadian rhythm, you could find yourself struggling to get to sleep at night or [waking up early](https://www.risescience.com/blog/waking-up-early.md), even though you’ve only had six hours of shut-eye. You might be out of sync with your circadian rhythm if: * You work night shifts * You’ve got social jetlag — or an irregular sleep schedule * You’re at odds with your chronotype — like a night owl trying to [go to sleep early](https://www.risescience.com/blog/how-to-sleep-early.md) How do you know if you’re in sync or not? RISE can predict your circadian rhythm each day and show you a visualization of it in the app. You can then see when your body naturally wants to wake up, wind down for sleep, and go to bed — and you can sync up with these times. RISE can also tell you your biological bedtime, the roughly one-hour window of time when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (the sleep hormone) is rising its fastest. We call this your Melatonin Window. Try heading to bed within this time to have an easier time falling asleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a reminder to check their Melatonin Window.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 4\. You’ve Got a Sleep Disorder or Medical Condition Sometimes, a sleep disorder or medical condition can cause sleep loss and stop you from getting more than six hours of sleep. These include: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Restless leg syndrome * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) * Depression * High blood pressure * Diabetes * Chronic pain * Side effects from medications Your personality may even play a part in how many sleep problems you have. A [2023 study](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.13903) found you’re more likely to experience sleep disturbances if you have personality traits like neuroticism, impulsivity, and extraversion. ### 5\. Your Bedroom Isn’t Set Up for Sleep Sometimes, something seemingly as simple as an uncomfortable [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) or [snoring partner](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) can cut your sleep duration short. And other times, furry friends are to blame for a lack of sleep. A [2023 study](https://www.cabidigitallibrary.org/doi/10.1079/hai.2023.0005) found owning a dog was associated with higher odds of having trouble sleeping. Make sure your bedroom is cool, dark, and quiet to maximize your chances of getting enough sleep. ‍ ## How to Get Enough Sleep? ![RISE app screenshot showing when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits daily. Six hours of sleep isn’t enough for most of us, but how do you get more sleep? Improving your sleep hygiene is the answer. Here’s what to do: * **Get bright light first thing:** This resets your circadian rhythm for the day and keeps your sleep cycle in check. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Evening light pushes back your circadian rhythm, so you struggle to fall asleep at bedtime. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed to stop this from happening. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can contribute to insufficient sleep. RISE can tell you when to avoid each one daily. * **Do a calming bedtime routine:** This will help slow your body and mind down for sleep. Try reading, listening to music, or doing [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md). * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or use a white noise generator and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). RISE has white noise sound recordings you can play from the app. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* RISE can guide you through all of these habits, and more, to keep your sleep hygiene on point. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Get Enough Sleep for You Six hours of sleep sounds like almost a full night, but for the vast majority of us, six hours isn’t enough sleep. Most healthy adults need closer to or more than eight hours for maximum energy, top mental performance, and good health. Skip worrying about deep sleep, REM sleep, or quality sleep, and focus on getting enough sleep overall. The [RISE app](https://app.adjust.com/oha9msp) can work out your individual sleep need, so you know exactly how many hours is enough for you. RISE can also guide you through 20+ good sleep habits to help you get better sleep. And with 80% of RISE users getting more sleep within five days, it won’t take long to feel the benefits. ## FAQs ### Is 6 hours of sleep enough for one night? No, six hours of sleep isn’t enough for one night for most adults. Most people need around eight hours of sleep. You may feel fine after six hours of sleep, but really, everything from your energy levels to your health and mental performance will be impaired. ### Is 6 hours of sleep enough for a teenager? No, six hours of sleep isn’t enough for a teenager. Research suggests teenagers need eight to 10 hours of sleep a night. And some may need even more. Not getting enough sleep can lead to low energy, poor mood, and lower mental and physical performance and health. ### Is 6 hours of sleep enough to build muscle? No, six hours of sleep isn’t enough to build muscle. Most people need about eight hours of sleep. You can build muscle faster when you get enough sleep. Research shows that sleep deprivation, even for one night, is enough to reduce muscle protein synthesis by 18%. ### Why am I still tired after 6 hours of sleep? You’re probably tired after six hours of sleep because you need more than six hours. Most of us need about eight hours of sleep. If you still feel tired after a full night’s sleep, sleep debt, being out of sync with your circadian rhythm, a sleep disorder, or a medical condition may be to blame. ### Can I sleep 6 hours and take a nap? You can sleep for six hours and take a nap, but sleeping for longer at night is better as sleep works best when it’s uninterrupted. However, if you can’t get enough sleep at night, sleeping for six hours and taking a nap can help you catch up on lost sleep and boost your energy levels. It shouldn’t be something you rely on, though, as getting six hours of sleep and taking a nap is probably still not enough to meet your sleep need. ### Is 6 hours of sleep good? Six hours of sleep is not good for most adults. Most of us need about eight hours of sleep, and some need even more. Only getting six hours of sleep can lead to low energy, impaired mental performance, poor mood, and health issues like weight gain, high blood pressure, and type 2 diabetes. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Is 7 Hours of Sleep Enough? This App Tells You What You Need published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-7-hours-of-sleep-enough domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 7 Hours of Sleep Enough? This App Tells You What You Need Updated 2024-01-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## What You Need to Know * Seven hours of sleep is enough if that's how much sleep you individually need. Your "sleep need" is genetic and unique to you. * But many people need more than seven hours. And the amount of sleep you need can change from night to night. * The [RISE app](https://app.adjust.com/oha9msp) calculates how much sleep you need and gives you an exact number. You’ve probably heard the recommended amount of sleep is seven to nine hours. You’ve got a busy life so shoot for the lower end of that range. But is seven hours of sleep enough? Below, we’ll dive into what science really says about getting seven hours of sleep. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can work out exactly how much sleep you need and guide you through daily habits to help you get it more easily. ## Advice From a Sleep Doctor “Seven hours of sleep may be enough for some people," says Dr. Chester Wu. "But many people need more sleep than this. If you’re feeling even a little bit tired throughout the day, you might need more sleep at night. Try heading to bed a little earlier over the next few days and seeing how you feel.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. [Is 7 hours of sleep enough?](#sleep) [How much sleep do you need?](#need) [How to work out how much sleep you need?](#much) [What are the recommended hours of sleep by age?](#recommended) [Why do some people think seven hours of sleep is enough?](#seven) [What happens when you get 7 hours vs 8 hours of sleep?](#hours) [Why can't I get more than 7 hours of sleep?](#get) [How to get enough sleep?](#enough) ‍ ## Is 7 Hours of Sleep Enough? Seven hours of sleep is enough for some people. But some people need less than seven hours and many people need more than seven hours. To make things more complicated, the amount of sleep you need can change from night to night. We know that’s a non-answer. But everyone needs a different amount of sleep. The amount of sleep you need is known as your sleep need. It’s determined by [genetics](https://www.risescience.com/blog/short-sleep-syndrome.md), just like height and eye color, and it can look very different for each of us. For example, we looked at 1.95 million RISE users aged 24 and up. Their sleep needs ranged from [a tiny five hours](https://www.risescience.com/blog/5-hours-of-sleep.md) to a whopping 11 hours 30 minutes. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more a night. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you need. Scientific research has found a similar average. One [study](https://www.nature.com/articles/srep35812) worked out the sleep needs of adults aged 20 to 26. The numbers ranged from seven hours 17 minutes to nine hours 16 minutes, and the average was eight hours 25 minutes. So as the average sleep need is around eight hours, there’s a chance you need more than seven hours of sleep. ‍ Sleep need is so individual that a [2018 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/) states, “although sleep recommendations are a good tool for public health surveillance, they need to be adapted on a case-by-case basis in clinic (not a one-size-fits-all recommendation).” The paper also says, “there is no “magic number” for the ideal duration of sleep.” So how do you know if seven hours is enough for you? The RISE app uses a year’s worth of your phone use behavior and sleep science algorithms to work out your sleep need down to the minute. **Heads-up:** You need to know about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md). Sleep efficiency is the measure of how long you spend actually sleeping in bed. It takes into account the time it takes to fall asleep (sleep latency) and the time you’re awake during the night (sleep fragmentation). If you spend seven hours in bed, you’re highly unlikely to be getting seven hours of sleep. So even if you do need seven hours of shut-eye, you need to consider your sleep efficiency and give yourself more time in bed to get enough sleep. We recommended adding 30 minutes to an hour on to your sleep need and spending this amount of time in bed. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## How Much Sleep Do You Need? The amount of sleep you need is highly individual. Many adults need between seven and nine hours a night, but this number looks very different for each person and it can even change from day to day. For example, you may temporarily need more sleep when: * **You’re ill:** This could be the common cold, COVID, or something more serious. * **You’re recovering from injury:** A [2023 study](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) found muscle injury causes a “significant increase” in total sleep time. * **You’ve just done intense exercise:** One [study](https://www.science.org/doi/abs/10.1126/science.7302594) found participants got more sleep after completing a 92-kilometer race, which they need to recover. * **You’re sleep deprived:** If you’ve missed out on sleep recently, your body may take the chance to [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) when it can. We’ve covered more on [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here. ‍ ## How to Work Out How Much Sleep You Need? There are two ways to work out how much sleep you need: 1. The No-Alarm Method 2. The RISE App The no-alarm method, also called the sleep rebound method, involves waking up without an alarm for a week — although you’d ideally keep going for two weeks to account for potentially needing to catch up on a lot of missed sleep. During this time, note down when you [fall asleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md). Once you’ve caught up on sleep, you should start to get about the same amount of sleep each night. That’ll give you an idea of how much sleep you need. Unfortunately, there are a few problems with this method: * It’s hard to find a week when you can wake up without an [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), let alone two. * It’s hard to work out when exactly you fall asleep and how long you’re [awake in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). [Studies](https://pubmed.ncbi.nlm.nih.gov/22850546/) show we often think we got more sleep than we did. We all suffer from retrograde amnesia, meaning we often forget about the minutes before sleep and the natural brief awakenings we have. * It’s hard to tell if you’re sleeping for longer because your sleep need is more than you thought or because you’re [sleep deprived](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) or fighting off an illness. The alternative? Let algorithms do the hard work for you. The RISE app is a [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md). It tracks how much sleep you get and uses a year’s worth of your phone use data and proprietary sleep-science-based models to calculate your exact sleep need. You can then know once and for all if seven hours of sleep is enough for you. ‍ ## What Are the Recommended Hours of Sleep By Age? The amount of sleep you need changes across your lifespan. Babies, children, and teenagers need more sleep, while adults need less. Here are the recommended hours of sleep by age according to the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157): * Newborns: 14 to 17 hours * Infants: 12 to 15 hours * Toddlers: 11 to 14 hours * Preschoolers: 10 to 13 hours * School-aged children: 9 to 11 hours * Teenagers: 8 to 10 hours * Young adults and adults: 7 to 9 hours * Older adults: 7 to 8 hours These guidelines are a great starting point, but they’re just guidelines. They’re based on self-reported data, which is often [inaccurate](https://pubmed.ncbi.nlm.nih.gov/22850546/), and based on how much sleep people get, not what they need. The guidelines may be misleading, too. It suggests older adults need less sleep than younger adults, but that may not be the case. Sleep can be [harder to get](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731454/) when you’re older. So the data shows older adults are *getting* less sleep, which can be wrongly interpreted as they *need* less sleep. Our own data shows RISE users over 60 need an average of eight hours 18 minutes of sleep a night. For 24-to-59-year-olds, the median sleep need is eight hours and 24 minutes — only six minutes more. ‍ ## Why Do Some People Think Seven Hours of Sleep is Enough? It’s a common idea that seven hours is [enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md), even though scientific research shows many people need more than this. There are a few reasons for this misconception. First up, the National Sleep Foundation recommends adults get seven to nine hours of sleep, so seven hours is the bottom end of those guidelines. We’re all busy people, so don’t want to “waste” more time in bed if we don’t have to. But, as you now know, these guidelines can’t be fully relied on, they’re just a starting point. There is also some [research](https://www.nature.com/articles/s43587-022-00210-2) out there suggesting seven hours is the optimal sleep duration. And research like this makes for great headlines. But not all sleep experts agree with this finding. In a [CNN article](https://edition.cnn.com/2022/05/02/health/seven-hours-sleep-optimal-old-age-wellness/index.html), Russell Foster, director of the Sir Jules Thorn Sleep and Circadian Neuroscience Institute, cautioned that stating seven hours as the ideal amount of sleep "ignores the fact that there is considerable individual variation in sleep duration.” He elaborated that, "how long we sleep, our preferred sleep times and how many times we wake during the night varies hugely between individuals and as we age." Most importantly, the sleep study highlights a correlative relationship rather than a causative one. In human-speak, that means **seven hours of sleep is associated with good health and wellness, not necessarily the cause.** It should also be highlighted that the study only covered middle-aged to older adults without featuring younger age groups. ‍ Other guidelines make it clear seven hours of sleep is the minimum you should aim for. A [statement](https://jcsm.aasm.org/doi/10.5664/jcsm.4758) from the American Academy of Sleep Medicine and Sleep Research Society says “adults should sleep 7 or more hours per night on a regular basis to promote optimal health.” The key phrase here is “or more.” And sometimes more than [nine hours of sleep](https://www.risescience.com/blog/is-9-hours-of-sleep-too-much.md) is needed. The statement goes on to say, “Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses.” **Heads-up:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the measure of how much sleep you owe your body. If you haven’t been meeting your sleep need recently, you’ll have sleep debt. RISE can calculate how much sleep debt you have. ![RISE app screenshot showing you how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. **The bottom line:** If you need more than seven hours of sleep then seven hours isn’t enough for you. ‍ ## What Happens When You Get 7 Hours vs 8 Hours of Sleep? If you need eight hours of sleep and only get seven, you’ll be at risk of a whole host of negative impacts. Short-term impacts include: * Low energy * Poor mood and irritability * Trouble focusing * Digestive issues * Getting sick (a [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection for those who get less than [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md), which you might do if you only spend seven hours in bed) * [Falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md) * [Falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) * Greater likelihood of accidents Long-term impacts include: * High blood pressure * Type 2 diabetes * Weight gain and obesity * Anxiety * Depression * Cardiovascular disease * Stroke * Lowered mental performance (a [2018 study](https://academic.oup.com/sleep/article/41/12/zsy182/5096067) found regularly getting less than seven to eight hours of sleep can impair your cognitive performance) If you need [eight hours of sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) and only get seven, you might think you’re not missing out on much. But that one hour of sleep can make more difference than you think. That’s because each hour of sleep isn’t equal. We get more deep sleep in the first half of the night and more [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) in the second half. So if you wake up one hour earlier than your body wants you to, you could be missing out on a disproportionate chunk of REM, which is needed for creativity, [emotional regulation](https://www.sciencedirect.com/science/article/pii/S0960982219315155), and memory formation. ‍ ## Why Can’t I Get More Than 7 Hours of Sleep? You might not be getting enough sleep because of poor sleep hygiene, being out of sync with your circadian rhythm, or having a medical condition or sleep disorder. * **Poor sleep hygiene:** Sleep hygiene is the name for the daily behaviors you can do to get better sleep, such as avoiding caffeine in the afternoons and keeping a regular sleep schedule. More on these habits soon. * **Being out of sync with your circadian rhythm:** Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your roughly 24-hour biological clock. You might be out of sync with it if you work night shifts or have an irregular sleep pattern, and this can lead to daytime sleepiness and trouble sleeping at night. * **Medical conditions:** These include chronic pain, diabetes, anxiety, depression,[allergies](https://www.risescience.com/blog/allergies-worse-at-night.md), irritable bowel syndrome, and hormonal changes during your [period](https://www.risescience.com/blog/insomnia-before-period.md), [pregnancy](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md), or [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md). Medications for health problems like depression can cause a lack of sleep as a side effect. * **Sleep disorders:** These include insomnia, sleep apnea, restless leg syndrome, and narcolepsy. Speak to your healthcare provider if you think a medical condition or sleep problem is stopping you from getting enough sleep. They can run tests to confirm and recommend the best course of action. ‍ ## How to Get Enough Sleep? To get enough sleep, improve your sleep hygiene. Good sleep hygiene will help you fall asleep, stay asleep, and get a good night’s sleep night after night. Here’s what good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) looks like: * **Get bright light first thing:** Light in the morning resets your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) for the day. This helps to keep your sleep cycle in check. Try getting out in sunlight for at least 10 minutes as soon as possible after waking up. And make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light can make it hard to fall asleep in the evening. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Keep a consistent sleep pattern:** This will help you fall asleep on time. Plus, RISE users with consistent [sleep schedules](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) have lower sleep debt than those with inconsistent sleep schedules, so you can enjoy more energy, too. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** They can keep you up or wake you up in the night. But you don’t have to skip them completely. RISE can tell you when it’s best to avoid each one daily. * **‍Do a calming bedtime routine:** RISE users say stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can stop them from falling and staying asleep. Try winding down an hour before bed with a relaxing routine. You could read, listen to music, journal, or do yoga. * **‍Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or listen to [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md). To help you perfect your sleep hygiene, RISE can tell you when to do 20+ good sleep habits at the time that’ll make them the most effective for you. This will help you get enough sleep, whatever that amount is for you. **Expert tip:** The quantity of sleep you get will only be sufficient if it’s also good quality sleep. There’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X), but you ideally want to get enough unbroken, natural, healthy sleep (the kind you get from good sleep hygiene) to feel your best each day. ![RISE app screenshot showing you when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene habits. ## You May Need More Than Seven Hours of Sleep Seven hours may be enough sleep for some people. But many of us need more than seven hours of sleep. The amount of sleep you need is highly individual, and it can even change from day to day if you’re recovering from sleep deprivation, an illness, injury, or intense exercise. The [RISE app](https://app.adjust.com/oha9msp) can give you a solid answer. RISE uses science-backed algorithms and your phone use behavior to calculate how much sleep you need down to the minute. The app can then guide you through 20+ sleep hygiene habits to help you get this amount of sleep each night. And getting enough sleep will lead to better days. But don’t just take our word for it — 80% of RISE users feel more energy within five days of using the app. ## FAQs ### Is 7 hours of sleep enough? Seven hours of sleep is enough for some people. But many people will need more than seven hours of sleep. The amount of sleep you need is highly individual, it changes across your lifespan, and it can even change from day to day if you’re recovering from an illness, injury, or sleep deprivation. ### Is 7 hours of sleep healthy? Seven hours of sleep is healthy for some people. But many people will need more than seven hours of sleep, so only getting seven hours will be unhealthy for them. The amount of sleep you need is highly individual, it changes across your lifespan, and it can even change from day to day if you’re recovering from an illness, injury, or sleep deprivation. ### Is 7 hours of sleep good? Seven hours of sleep is good for some people. But many people will need more than seven hours of sleep. The amount of sleep you need is highly individual, it changes across your lifespan, and it can even change from day to day if you’re recovering from an illness, injury, or sleep deprivation. ### Is 7 hours of sleep bad? Seven hours of sleep is bad if you need more than seven hours of sleep. Getting less sleep than you need can lead to low energy, irritability, trouble concentrating, anxiety, depression, weight gain, type 2 diabetes, and heart disease. ### Can I function on 7 hours of sleep? You may be able to function on seven hours of sleep. But if you need more than seven hours of sleep a night, you won’t be functioning as well as you could be. Your energy levels and mental and physical performance will be impaired when you don’t get enough sleep. ### Is 7 hours of sleep enough for a teenager? Seven hours of sleep is probably not enough for a teenager. It’s recommended teenagers get eight to 10 hours of sleep a night. Only getting seven hours of sleep as a teen may lead to low energy, irritability, trouble concentrating, and mental and physical health issues. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Is 8 Hours of Sleep Enough? First, Find Out Your Sleep Need published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-8-hours-of-sleep-enough domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 8 Hours of Sleep Enough? First, Find Out Your Sleep Need Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) “Get 8 hours of sleep” is said so often it’s almost a cliché. It’s the most commonly recommended amount, so it’s no wonder many people think eight is the magic number to aim for. And according to the [National Sleep Foundation](https://pubmed.ncbi.nlm.nih.gov/29073412/), healthy adults should aim for seven to nine hours, so eight hours feels like the perfect middle ground. But is eight hours of sleep really enough? Below, we dive into whether eight hours is enough sleep, why you might be tired even though you get this amount, and times when you’ll need more sleep than this. ‍ [Is 8 hours enough sleep?](#enough) [Why do I sleep for more than 8 hours?](#more) [Is 8 hours of sleep too much?](#too) [Why do I still feel tired after 8 hours of sleep?](#tired) ‍ ## Is 8 Hours Enough Sleep? When we talk about getting enough sleep, there isn’t a one-answer-fits-all response. Guidelines from bodies such as the National Sleep Foundation are exactly that: guidelines. They don’t take into account individual sleep needs. Our sleep need is determined by genetics, just like height and eye color. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, [but 13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of us may need 9 hours or more sleep a night. One [paper](https://www.dovepress.com/sleeping-hours-what-is-the-ideal-number-and-how-does-age-impact-this-peer-reviewed-fulltext-article-NSS) looking into the ideal amount of sleep concluded: “Sleep duration recommendations issued by public health authorities are important for surveillance and help to inform the population of interventions, policies, and healthy sleep behaviors. However, the ideal amount of sleep required each night can vary between different individuals due to genetic factors and other reasons, and it is important to adapt our recommendations on a case-by-case basis.” It added recommendations are largely reliant on observational studies and self-reported sleep duration. And it’s difficult to [accurately measure](https://pubmed.ncbi.nlm.nih.gov/22850546/) how much sleep you get each night by yourself, so these guidelines may be based on incorrect data. Plus, they’re looking at how much sleep people are getting, not how much they actually need. The researchers of the paper also said: “There is no magic number or ideal amount of sleep to get each night that could apply broadly to all. The optimal amount of sleep should be individualized, as it depends on many factors.” So, while some of us may indeed have a sleep need of exactly eight hours, many of us may need more than this, meaning just getting eight hours of sleep a night isn’t enough to feel and perform at our best. One way to find out your sleep need is to use the [RISE app](https://www.risescience.com/.md). RISE uses your phone use behavior and proprietary sleep-science-based models to work out your sleep need. This way, you don’t need to rely on generic guidelines, and you can get a number to aim for in hours and minutes that’s based on your own biology. You can learn more about [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here and, [how to know if you're getting enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md), and if you're one of the lucky ones with so-called [short sleep syndrome](https://www.risescience.com/blog/short-sleep-syndrome.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ‍ ## Why Do I Sleep for More Than 8 Hours? Consistently sleeping for more than eight hours? There are a few reasons why you may need this much sleep. ### Your Sleep Need is More Than 8 Hours As we explained above, your sleep need can easily be more than eight hours. If you find yourself needing to sleep for more than the recommended eight hours a night to feel your best, you may just be one of those people who needs more sleep. It’s genetics! The [National Sleep Foundation](https://pubmed.ncbi.nlm.nih.gov/29073412/) says sleep needs vary for different age groups, too. While adults need seven to nine hours, newborns need 14 to 17 hours, preschoolers need 10 to 13 hours, and teenagers 8 to 10. When you don’t meet your sleep need, you’ll not only be hit with sleepiness during the day, everything from your [creativity](https://academic.oup.com/sleep/article/11/6/528/2751143) to your [immune system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/), cognitive performance, overall physical health, and mental well-being will be impaired — so it’s an important number to pay attention to. Insufficient sleep also increases the risk of accidents and health problems like [high blood pressure](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913764/), obesity, and cardiovascular disease. Essentially, for good health and wellness, and to feel your best each day, you want to be meeting your sleep need as much as possible, even if it’s more than eight hours. ### You’re Paying Back Sleep Debt ![RISE app screenshot showing how much sleep debt you have.](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app can work out how much sleep debt you have. If your sleep need is eight hours or less, but you’re finding yourself sleeping for longer, this may be your body catching up on recent sleep deprivation. [Sleep debt is the running total of how much sleep you owe your body over the last couple of weeks](https://www.risescience.com/blog/what-is-sleep-debt.md) (in the RISE app we calculate it over your past 14 nights). If you haven’t been meeting your sleep need recently, you’ll have built up sleep debt. And when your body gets the opportunity to, it’s going to want to pay back some of this debt and sleep for longer than your sleep need. RISE automatically works out how much sleep debt you’re carrying each day. We recommend keeping this number below five hours to feel your best. If your sleep debt is high, and your sleep need is eight hours or less, this debt may be the reason you’re sleeping, or getting the urge to sleep, for longer. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Other Factors at Play If your sleep need is eight hours or less and your sleep debt is low, and you’re still sleeping for more than eight hours, there are a few reasons for this. * You’re sick or recovering from an [illness](https://jcsm.aasm.org/doi/10.5664/jcsm.4758) (including the big one these days: [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md)). * You’re stressed. * You’re on [your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md). * You’re [pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md). * You’re recovering from [intense exercise](https://www.science.org/doi/abs/10.1126/science.7302594). * You've got a medical condition, like [hypersomnia](https://www.risescience.com/blog/hypersomnia.md), or a mental health issue like depression. ‍ ## Is 8 Hours of Sleep Too Much? Just because guidelines state you can sleep for seven hours, that doesn’t mean eight hours of sleep isn’t necessary for some of us. In fact, it may not even be enough for you. Use RISE to find out unique sleep need to find out for sure. Eight hours of sleep may feel like “too much” if your sleep need is lower than this. However, experts agree it’s hard to sleep for longer than you need to. Your body may simply need more sleep if you’re stressed or ill, for example. In a [2021 paper](https://www.frontiersin.org/articles/10.3389/fphys.2021.792942/full#h5), researchers analyzed two studies to determine whether you can sleep for too long. In one study, participants were given the chance to sleep for 14 hours a night and in the other, they could sleep for 12 hours a night and another four hours during the day. Participants slept for longer periods of time for the first one to three nights as they caught up on sleep debt. After this, however, no individual consistently slept for longer than 10 hours. The researchers concluded: “In response to the question: “Can I sleep too much?,” the answer is “No,” since “too much” implies sleeping longer than is biologically necessary.” ‍ ## Why Do I Still Feel Tired After 8 Hours of Sleep? If your [sleep need is eight hours and you’re not paying back sleep debt, yet you still feel tired](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), there are a few culprits. ### Sleep Efficiency [Sleep efficiency is the measure of how long you spend in bed actually sleeping](https://www.risescience.com/blog/sleep-efficiency.md). It takes most people some time to drift off after they get into bed (also known as sleep latency) and we all wake up a few times during the night, even if we can’t remember doing so (also known as sleep fragmentation). So, eight hours in bed doesn’t equal eight hours of sleep. You may only be asleep for seven hours, for example. And if your sleep need is higher than this, you’ll inevitably feel tired. You can factor sleep efficiency into your night by adding some buffer time. If you have to get up at 8 a.m., and your sleep need is 8 hours 30 minutes, you can head to bed about nine hours before — say at 11 p.m. — to give yourself enough time to meet your sleep need. You can add more buffer time if it takes you longer to wind down and fall asleep. Good sleep habits (also known as [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md)) can also help to keep your sleep efficiency high. This includes avoiding caffeine, exercise, and large meals too late in the day and taking time to do a [relaxing bedtime routine](https://www.risescience.com/blog/bedtime-routine.md). The RISE app can guide you through 20+ sleep hygiene habits to help you fall asleep faster and wake up less often during the night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Circadian Misalignment Living out of sync with your circadian rhythm can also tank your energy levels. Your circadian rhythm is your body’s internal clock that runs on a roughly 24-hour cycle. It dictates when you feel awake and sleepy, amongst other things. You’ll be living out of sync with your circadian rhythm if you’re a shift worker, your sleep time doesn’t match your chronotype (think of night owls forcing themselves to be [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md)), or you have social jet lag — when you go to bed later on the weekends than during the week, which about [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do. You can sync up with your circadian rhythm by: * Keeping a consistent sleep schedule, even on weekends. Regular [sleep patterns](https://academic.oup.com/sleep/article/19/5/432/2749859) also help to boost daytime energy levels. * Getting natural light exposure in the morning and throughout the day, but avoiding bright light 90 minutes before bed. * Going to bed at the right time for you (check RISE for your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production is at its highest). Going to sleep at this time will help you fall asleep more easily. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a daily Melatonin Window reminder.* ### Sleep Inertia ![RISE app screenshot showing times when your energy hits a peak and times when your energy is at a low.](/assets/66eddb4a88d8cd201ee56420_6217b876d812bdf46c207405_mgbXPKBv4a9hRQp7edyHCOY2q0XSqwVluF_-jh7mmLd-2OT3lDUonMjjnPpGzwye5sW0aD1IPW8U0DH2Lz0if77qecvtQ0a2DX8cVuNjkz0VERF1Go5GLZM9Pwi_V.jpeg) The RISE app can predict how long your morning grogginess will last. [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) is that groggy feeling you get just after waking up. This may make you wonder if you need more sleep than you’re currently getting, or if you’re getting poor sleep — but that may not be the case. Sleep inertia will feel worse after a lack of sleep or if you wake up during a deep sleep phase of your sleep cycle, but even when you get enough sleep, you’ll still feel it to some extent. Getting natural light, exercising, and drinking a cup of coffee can help to shake off this grogginess. You can learn more about [how to get more energy in the morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) here. You can also check RISE to see a prediction of how long sleep inertia will last for each day, so you know when you can expect your energy levels to pick up. ### Other Factors at Play Beyond things like circadian misalignment and sleep inertia, you may feel tired after getting eight hours of sleep due to: * A sleep disorder like narcolepsy or sleep apnea. * Medical conditions like anemia and chronic fatigue. * Side effects from medications. * Sleep debt from previous nights impacting your energy levels — you may have had a good night’s sleep, but you’re still tired the next day as any or all of the last 13 nights were insufficient. You can learn more about [why you’re always tired](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) here. You should speak to a health care professional if you think a sleep problem or medical condition is the reason for your tiredness. ## Find Out the Ideal Amount of Sleep for You It can be confusing to know how much sleep is enough when the general recommendation varies by two whole hours. We’re told again and again to get eight hours of shut-eye, but don’t just blindly follow this advice. Take the guesswork out of it and use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need. Once you know what your body needs, you can start aiming for this number each night, knowing it’s enough for you. You can also use the app to keep track of your sleep debt and stay in sync with your circadian rhythm — two things will maximize your energy levels and help you feel your best day after day. Plus, stay on top of 20+ sleep hygiene habits for better sleep. ## FAQs ### Is 8 hours of sleep enough? Eight hours of sleep is enough if that is what your sleep need is. If your sleep need is higher, you have sleep debt, you’re ill, or stressed, however, you’ll need more than eight hours. ### Is 8 hours of sleep good? Eight hours of sleep is not too much if this is what your body needs. Even if your body needs less sleep, you may still need eight hours if you’re ill, stressed, recovering from intense exercise, or you’re catching up on lost sleep. Plus, sleep researchers say it’s impossible to sleep “too much,” or longer than biologically necessary. ### Is 8 hours of sleep enough for a student? Eight hours of sleep is enough for a student if that’s their sleep need. According to the National Sleep Foundation, school-aged children need nine to 11 hours of sleep, teenagers need eight to 10, and young adults and adults need seven to nine. However, how much sleep a student needs will all depend on their unique sleep need and how much sleep debt they have. ### Is 8 hours of sleep a myth? 8 hours of sleep is both a myth and not a myth: There’s evidence to suggest most adults need between 7.5 and 9 hours of sleep a night, so 8 hours might be your sleep need. However, everyone’s sleep need is unique! It is a myth that everyone will feel and function at their best with 8 hours of sleep. Instead, getting only 8 hours of sleep when you need more, will leave you with sleep debt and a lack of energy. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Is 9 Hours of Sleep Too Much? Work Out Your Sleep Need First published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-9-hours-of-sleep-too-much domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is 9 Hours of Sleep Too Much? Work Out Your Sleep Need First Published 2022-09-08 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * 9 hours of sleep isn’t too much if that’s your sleep need or you’re paying down sleep debt. Illness or intense exercise can also cause you to sleep more. * If your sleep need is lower than 9 hours and your sleep debt is low, speak to a doctor about underlying medical conditions that could be causing you to sleep for this long. * If you’re still tired after 9 hours of sleep it might be because don’t know your sleep need, you’re getting less sleep than you think, you’ve got sleep debt, or you’re out of sync with your circadian rhythm. * Use the [RISE app](https://app.adjust.com/oha9msp) to find out your individual sleep need, so you know what to aim for, and how much sleep debt you have, so you know whether you need to pay any back. 9 hours of sleep may sound like a lot, but that may be exactly what your body needs to reach your full potential. You may have heard the common advice to get eight hours of sleep a night, and may even have seen those super productive types getting six a night, but that’s just not you. Perhaps even after eight hours of shut-eye, you have to hit the snooze button on your alarm clock quite a few times until you feel ready to get out of bed. And if you’re regularly sleeping for nine hours a night, you might be worrying about whether this sleep schedule will lead to any health problems. It’s easy to see sleep as similar to eating, in that eating too much can negatively impact your physical health. But can sleeping too much really impact your wellness as well? Below, we dive into what science has to say on the matter. ‍ [Why do I need to sleep for nine hours?](#nine) [Is sleeping for 9 hours bad for you?](#bad) [Can you get too much sleep?](#get) [Why do I feel tired after getting enough sleep?](#tired) [How do you know if you’re sleeping too much?](#know) ‍ ## Why Do I Sleep for Nine Hours a Night? Nine hours of sleep isn’t too much if that’s the amount of sleep you need, and there are a few reasons why you may need nine hours. ### Your Sleep Need is 9 Hours ![RISE app screenshot showing your sleep need so you can keep sleep debt low](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The [RISE app](https://app.adjust.com/oha9msp) works out your sleep need. Your sleep need is the amount of sleep you need each night. One study suggests the average sleep need is [8 hours and 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but a surprisingly large percentage — [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) — may need 9 hours or more sleep a night. If you’re finding yourself asleep for nine hours, you may just be one of the 13.5%. It may feel like you’ve drawn the short straw when it comes to sleep needs, but it’s determined by genetics, just like height and eye color, so it can’t be changed. To feel and perform your best each day, you need to work on meeting your sleep need each night, even if that is nine hours. To find out your individual sleep need, you can use the manual method of waking up without an alarm clock for at least a week. Or, for a more accurate measurement, you can turn to the [RISE app](https://www.risescience.com/.md). The app uses your phone use behavior and proprietary sleep-science-based models to calculate your unique sleep need. You can learn more about how to work out [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### You’ve Got Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) works out how much sleep debt you have. When you don’t meet your sleep need, you start building up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the running total of how much sleep you owe your body over the last 14 nights. You can pay back sleep debt, however, by taking naps or sleeping for longer at night, or essentially by oversleeping your sleep need. So, this may be the reason you’re sleeping for nine hours, especially if it’s a recent change. Say your sleep need is 8 hours 30 minutes, but you’ve spent the last two weeks getting six hours of sleep a night. You’ll have built up quite a lot of sleep debt. When you can, your body will take the chance to [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) and pay down some of this debt by sleeping for longer. And the higher your sleep debt, [the longer it will take to recover](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md), so you may find yourself sleeping for nine hours a night for several nights as your body has the urge to sleep more than usual to catch up. RISE can work out how much sleep debt you have each night. While having no sleep debt is a great goal, it’s often unrealistic. So, we recommend keeping sleep debt below five hours to feel and function your best each day. If your sleep debt is high, and your sleep need is below nine hours, this may be the reason you’re sleeping more. ### You’re Sick, Just Done Intense Exercise, or Have a Medical Condition There are times in life when your body needs more rest than usual. This includes when you’re recovering from an [illness](https://jcsm.aasm.org/doi/10.5664/jcsm.4758) (including [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md)) or when you’re going through a stressful time. You may also sleep more than usual after intense physical activity — runners who completed a [92-kilometer race](https://www.science.org/doi/abs/10.1126/science.7302594) slept significantly more than usual in the four nights following the race. They got much more sleep in general and more [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) than usual, probably because their bodies needed it to recover. In some cases, medical conditions can be the reason people sleep for long durations. For example, hypersomnia is a sleep disorder that affects 4% to 6% of the population, and it comes in many forms. [Idiopathic hypersomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181743/) causes people to sleep for abnormally long durations and still feel sleepy during the day, and recurrent hypersomnia causes people to sleep for 18 hours a day for a period of a few nights or weeks. Mental health issues like depression or [seasonal affective disorder](https://pubmed.ncbi.nlm.nih.gov/8064650/) (SAD) can also cause people to sleep more than usual. In fact, 80% of those with SAD say they suffer from hypersomnia. And when people not affected by SAD were surveyed, nearly half said they slept for two or more hours during the fall and winter months compared to the summer. Speak to a healthcare professional if you think something like a sleep disorder or depression is the cause of you sleeping for nine hours or more. ### You May Not Actually Be Sleeping for 9 Hours If you get into bed at midnight and don’t get out again until 9 a.m., that doesn’t mean you’ve had nine hours of sleep. You most likely spent some of that time awake, and that’s where sleep efficiency comes in. [Sleep efficiency is the measure of how long you spend in bed actually sleeping](https://www.risescience.com/blog/sleep-efficiency.md). It combines sleep latency (how long it takes you to fall asleep) and sleep fragmentation (how much you wake up during the night) and it’s often converted into a percentage. So, if you spent nine hours in bed, but only slept for seven of those, your sleep efficiency would be 77% (7 / 9 = 0.77 x 100 = 77%). **Bonus tip:** Anything above 85% is considered good sleep efficiency, though you want to be aiming for 90%. But keeping your sleep debt low is much more important than sleep efficiency when it comes to your health and energy levels. ‍ ## Is Sleeping for 9 Hours Bad for You? We all know we should be getting enough sleep. And getting too little sleep can lead to an increased risk of everything from obesity to diabetes, [heart disease](https://psycnet.apa.org/record/2010-13439-002) to cancer. But can getting too much sleep be harmful, too? Some [studies](https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01759-6#:~:text=Sleep%20duration%20showed%20a%20U,and%20poor%20quality%20of%20dying.)) found sleep duration has what researchers call a “u-shape” association with adverse health effects. That means sleeping too little and too much may be bad for your health. But studies often don’t relate to the general population. For example, one [study](https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01759-6#:~:text=Sleep%20duration%20showed%20a%20U,and%20poor%20quality%20of%20dying.)) found both short and long durations of sleep were associated with all-cause mortality. Short duration was described as less than seven hours, while long duration was more than nine hours, and seven to nine hours was deemed optimal. But the study was on those aged over 80, and studies on older adults may not apply to younger people. In another example, a [2020 study](https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3543822) found sleeping for nine hours or more a night was associated with lower self-rated health. But the key word here is “self-rated.” And these participants’ poor health could easily be down to their diet or other lifestyle factors and have nothing to do with their sleep. Relatedly, many studies rely on self-reported data, including and especially sleep data. For example, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/) shows both short and long sleep durations may cause[weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md). But this conclusion relies on participants estimating their own sleep times, and as we’ve shown, it’s hard to know how long you’ve slept for each night when you take into account sleep efficiency. Self-reported sleep data may actually be very inaccurate. For example, one [study](https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2869.1999.00155.x) measured participants' sleep through both self-reported sleep logs and non-invasive sleep monitors. The results showed variation between the two methods across many sleep metrics, including sleep latency, sleep onset, sleep offset, number of nighttime awakenings, and duration of night awakenings (as well as number and duration of naps). One [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755488/) noted some of the problems with studies linking long sleep durations to adverse health outcomes. It highlights: * “Long sleep duration” is defined as a different amount in each study — sometimes it’s more than nine, other times it’s up to 11 hours. * Studies primarily use a survey or self-reported data, so time asleep could actually just be time in bed — and as we’ve shown, that is rarely the same number. * Even if it is time asleep, it’s hard to accurately measure sleep patterns yourself. * Sleep studies often don’t take into account whether people who sleep for long periods of time do so because they have a longer-than-average sleep need or because they’re extending their sleep — some of these “long sleepers” may really need nine hours or more and would have adverse health effects if they slept for any less. Oversleeping has been linked to things like obesity, [cardiovascular disease](https://pubmed.ncbi.nlm.nih.gov/23811525/), and even [death](https://pubmed.ncbi.nlm.nih.gov/30517670/). But, before you panic, this relationship is often down to correlation, not causation. So, sleeping for long periods of time may not be the trigger of these things. Instead, it may be a sign of an underlying condition. One [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2064433/) on the topic concluded: “What is clear from the literature is that long sleep duration cannot be assessed as a risk factor, or independent causal factor, for mortality without also assessing the potential confounding impact of other health conditions such as depression, sleep apnea, and other physical comorbidities and behaviors (e.g., alcohol consumption) that, through various mechanisms, may manifest themselves through extended sleep duration.” The authors also added: “The bulk of the literature supports that habitually long sleep duration is likely to be an indicator of poor physical and mental health status, but offers only weak evidence that extension of sleep, as an optional or directly modifiable behavior, is a driving causal force in patterns of mortality.” And it all comes down to a common conclusion that more research needs to be done. A joint statement from the [American Academy of Sleep Medicine and Sleep Research Society](https://jcsm.aasm.org/doi/10.5664/jcsm.4758) says: “Sleeping for more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health risk.” [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Can You Get “Too Much” Sleep? Nine hours of sleep a night only sounds like a lot because it’s on the upper end of the [National Sleep Foundation](https://pubmed.ncbi.nlm.nih.gov/29073412/)’s recommended seven to nine hours of sleep a night for adults. But that recommendation is a generalization. It doesn’t take into account everyone’s individual sleep needs. Plus, we live in a society where less sleep is often praised, and getting nine hours a night may make you feel unproductive and lazy. But, if that’s what your body needs, it’ll actually help you get more energy, better health, and [be more productive](https://www.risescience.com/blog/how-to-be-more-productive.md) in the long run. And research suggests you may not even be able to sleep too much. A [2021 paper](https://www.frontiersin.org/articles/10.3389/fphys.2021.792942/full#h5) looked at two studies, one where participants were given the chance to sleep for 14 hours a night and another where they could sleep for 16 hours (12 hours at night and four hours during the day). However, both studies showed that once participants had caught up on sleep debt, they didn’t need that extra sleep. In fact, no individual consistently slept for more than 10 hours. The researchers concluded: “In response to the question: “Can I sleep too much?,” the answer is “No,” since “too much” implies sleeping longer than is biologically necessary.” They added people cannot oversleep in the same way they can overeat and said no causal links have been found between oversleeping and adverse health effects, whereas there are plenty of links between undersleeping and adverse effects. ‍ ## Why Do I Feel Tired After Getting Enough Sleep? ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) predicts your energy peaks and dips each day. If you’re getting enough sleep each night and still feeling sleepy all the time, this doesn’t necessarily mean you need nine hours of sleep or more (although, that’s definitely a possibility — use RISE to find out what your sleep need is). There are a few reasons why you may be meeting your sleep need and still feeling tired. You may be feeling tired, even if you’re getting enough sleep, due to: * [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess after waking up. * A natural afternoon dip in energy. * Not living in sync with your circadian rhythm — like having [social jet lag](https://www.risescience.com/blog/social-jetlag.md) (which [about 87%](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) of us have). * A sleep disorder — like sleep apnea or narcolepsy. * Medical conditions — like anemia, chronic fatigue syndrome, chronic pain, and thyroid diseases. * Side effects from medications — like antidepressants, antihistamines, and high blood pressure medications. * You may have had one good night’s sleep, but you’re still suffering from sleep problems and sleep debt from recent nights. You can check RISE to see how long morning grogginess is expected to last and when your afternoon dip in energy is expected to be each day. We cover more reasons [why you’re always tired](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) here, and what you can do about it — the solution isn’t always to sleep for nine hours or more. You should speak to a doctor if you’re regularly experiencing excessive sleepiness despite meeting your sleep need. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How Do You Know if You’re Sleeping Too Much? It can feel almost impossible to know if you’re sleeping too much. We all need a different amount of sleep and many factors may make us sleep more than usual. Take the guesswork out of it by turning to the RISE app to find out your sleep need down to the minute. The app can also automatically track your sleep times, so you can see if you overshoot your sleep need regularly. But remember, if you have sleep debt, your body will want to sleep for longer than your sleep need as it pays this back. So, as well as knowing your sleep need, you also need to keep an eye on your sleep debt. RISE works this out each day, so you can see how much you have. Sleeping for nine hours every now and again, if this is more than your sleep need, isn’t a problem. It could simply be your body needing some extra rest due to intense exercise or an illness. But you should speak to a doctor if you’re worried about massively oversleeping your sleep need on a regular basis. You can learn more about [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here. ## Don’t Worry About Getting Too Much Sleep Nine hours of sleep may sound like a lot, but that may be exactly what your body needs to reach your full potential. Use the [RISE app](https://app.adjust.com/oha9msp) to find out your individual sleep need. If it’s nine hours, work to get this amount each night to maximize your energy levels the next day and long term. And if your sleep need is lower, check on your sleep debt to see if your body is simply catching up on lost sleep. You should speak to a doctor if you think a medical condition or sleep disorder is the reason you’re sleeping for nine hours or more a night. But remember, it is hard for your body to “oversleep” and there are many other factors that may be causing daytime sleepiness. ## FAQs ### Is it OK to sleep 9 hours a night? It is OK to sleep 9 hours a night if your sleep need — the genetically determined amount of sleep your body needs — is this amount. It’s also OK if your sleep need is less, but you’ve got high sleep debt, so your body is getting more sleep than usual because of recent sleep deprivation. ### Why do I sleep 9 to 10 hours a night? You might sleep 9 to 10 hours a night if your sleep need is this amount or if you have high sleep debt and your body is catching up on lost sleep. You may also sleep 9 to 10 hours a night if you’re recovering from an illness or from intense exercise, or if you have a medical condition like hypersomnia. ### Is 10 hours of sleep too much? 10 hours of sleep isn’t too much if your sleep need is this high or if you’ve got high sleep debt and you need to make up for a lack of sleep in recent nights. You may also sleep for longer if you’re ill or after intense exercise. If your sleep need is lower than 10 hours and your sleep debt is low, speak to a doctor about underlying medical conditions that could be causing you to sleep for this long. ### Can sleeping 9 hours make you tired? Sleeping for 9 hours can make you tired if you’ve slept in and woken up during a dip in your circadian rhythm or woken up halfway through a sleep cycle while in deep sleep. Even if you need 9 hours of sleep a night, you may feel tired because of sleep inertia, circadian misalignment, or pre-existing sleep debt. ### How much sleep is too much? It’s hard to say how much sleep is too much as everyone has a unique sleep need — the genetically determined amount of sleep their body needs. You may oversleep your sleep need if you have sleep debt, you’re ill, after intense exercise, or because of an underlying medical condition. ### Why am I still tired after 9 hours of sleep? Most likely, you’re still tired after 9 hours of sleep because you don’t know your sleep need, you’re getting less sleep than you think, you’ve got sleep debt, or you’re out of sync with your circadian rhythm. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Is It Better to Get 2 Hours Sleep or None? Sleep MD Explains published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-it-better-to-get-2-hours-sleep-or-none domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is It Better to Get 2 Hours Sleep or None? Sleep MD Explains Published 2023-12-05 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Is It Better to Get 2 Hours Sleep or None? * Most of the time, it’s better to get two hours of sleep over none. Even short naps can boost your alertness and mood. * You may feel groggy after the two hours, so give yourself enough time to fully wake up before you need to be “on.” * The [RISE app](https://app.adjust.com/oha9msp) can show you when you’ll have more energy as part of your circadian rhythm, so you can make the most of when you’ll be feeling your best on this little sleep. The app can also help you catch up on sleep to get you back on top form. Two hours of sleep or an all-nighter — it’s not a great choice. But if you really can’t get more sleep, two hours of sleep will be better than none in most cases. Read on to find out the best time to get this sleep and how the RISE app can help you harness the energy you do have and catch up on sleep when possible. ## Advice From a Sleep Doctor “If you’re choosing between a few hours of sleep or an all-nighter, go for the sleep," says Dr. Chester Wu. "Even short naps can help you feel and perform better. When possible, catch up on lost sleep with a few afternoon naps or early nights as your energy, well-being, and performance will still be impaired with two hours of sleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Is It Better to Get 2 Hours Sleep or None? In most cases, two hours of sleep is better than none. Not getting enough sleep will impact your energy levels, [focus](https://www.risescience.com/blog/how-to-focus-better.md), mood, and decision-making skills — just to name a few things — so the more sleep you can get, the better. One[study](https://pubmed.ncbi.nlm.nih.gov/16940468/) found a two-hour nap after an all-nighter increased alertness and cognitive performance and even reversed the increased [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) (the stress hormone) the [sleep loss caused](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md). Even shorter naps can be beneficial. A [2023 study](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00599-z) found a 20-to-90-minute nap can reduce how impaired your athletic performance is after a night of sleep loss, a [20-minute nap](https://pubmed.ncbi.nlm.nih.gov/10210616/) can improve sleepiness and performance, and a tiny [six-minute nap](https://pubmed.ncbi.nlm.nih.gov/18275549/) can improve memory. “I can't think of any circumstances when not getting two hours of sleep is better,” said [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors. “It is theoretically possible that you will have bad sleep inertia, but the complete lack of sleep is usually worse.” **Heads-up:** [Sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) is the grogginess you feel when you first wake up. More on how to shake it off soon. Opting for the two hours of sleep? Here’s what you need to know to make the most of this time asleep. ### Time Your Nap Right Think about when you need to be “on” after taking the two-hour nap. Sleep inertia will feel worse when you’re sleep deprived, including when you’ve been [awake for a long period](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) of time before sleep. Keep this in mind if you need to wake up and be “on” straight away (like when napping during a night shift). If possible, give yourself about 30 to 90 minutes of buffer time to shake off sleep inertia before any important tasks. **If you need to be your best ASAP, a 10-minute power nap may be better.** One [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) compared naps of five, 10, 20, and 30 minutes after getting [five hours sleep at night](https://www.risescience.com/blog/5-hours-of-sleep.md). The 10-minute nap was best, improving energy and performance immediately with some benefits lasting over two and a half hours. The 30-minute nap had the same benefit, but caused some grogginess. **Napping later in the night may be better for morning performance.** While napping at night is okay ([research](https://www.jstage.jst.go.jp/article/indhealth/43/1/43_1_24/_article/-char/ja/) shows it doesn’t disrupt your circadian rhythm, or body clock), *when* you nap during the night can affect how you feel and perform the next day. * One [study](https://www.jstage.jst.go.jp/article/indhealth/45/4/45_4_552/_article/-char/ja/) found a two-hour nighttime nap was better for morning performance than a one-hour nap. Nap timing didn’t affect performance, but participants slept more efficiently (aka less time awake during naptime) if they napped later in the night. * A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718932/) compared two-hour naps from 10 p.m. to midnight, midnight to 2 a.m., and 2 a.m. to 4 a.m. The next morning, participants were sleepier and performed worse with the 10 p.m. nap. compared to other nap times. **If you’re napping during the day, think about your circadian rhythm.** You have natural peaks and dips in energy as part of your circadian rhythm. These happen even when sleep deprived, although they’ll be lower than usual. It’s easier to fall asleep during a dip in energy, like during the [afternoon](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md). Generally, we recommend avoiding naps too close to bedtime, as you may struggle to sleep that night. However, this won’t matter as much if you’ve just pulled an all-nighter or are about to pull one. RISE predicts the timing of your circadian rhythm each day, so you can see when these peaks and dips in energy will be. You can make the most of the energy you have by doing your most challenging tasks during your peaks and using your dips in energy for easy tasks or taking a nap. “I really love how \[the RISE app\] tells me the best time to wake up and go to sleep, as well as telling me when my energy highs and lows are and what kind of things I should be doing at those times to make the most of my day!” [Read the review](https://appfollow.io/app/564260/review/331081166?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). ![RISE app screenshot showing your energy peak and dip times](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict your circadian rhythm. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* ### Consider Splitting Your Nap Up A [2023 study](https://www.nature.com/articles/s41598-023-37061-9) compared taking one two-hour nap, two naps (one 90-minute nap and one 30-minute nap), and no naps during a night shift. Taking two separate naps resulted in less sleepiness in the early morning compared to taking one nap or skipping naps altogether. ### Get More Sleep Later if You Can If you’ve only got two hours available now, try to get more sleep later on. The same thinking applies no matter how much time you have. It’s better to get three hours of sleep than stay up all night and better to get one hour of sleep than none. Any sleep you can get will help you feel and perform better. But prioritize catching up on sleep when you can. There’s plenty of research showing markers like your mood and performance only bounce back after multiple nights of recovery sleep — or getting more sleep than you need to help you catch up. **Heads-up:** Everyone needs a different amount of sleep. Check RISE to see [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). Naps may not be as effective as you become more sleep deprived. A [2022 study](https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2869.2002.00309.x) found a 20-minute nap during a first night shift significantly improved cognitive performance. But the nap had no effect during a second night shift. This study didn’t look at what a longer nap could do, though, or how it could improve other factors, like your energy levels. Another [2022 study](https://academic.oup.com/sleep/article/45/4/zsac023/6516777) showed naps can be beneficial over slightly longer-term sleep deprivation. It found 90-minute naps helped lessen cognitive performance deficits when people got just five hours of sleep on weekdays for two weeks. However, performance only held steady at baseline levels for participants who got six and a half hours sleep and a 90-minute nap (i.e., when total time in bed across 24 hours more approximated an average sleep need). The research didn’t look at how effective these naps would be over a period of sleep deprivation longer than two weeks. **Expert tip:** To get better sleep — whatever the amount — make sure your sleep environment is cool, dark, quiet, comfortable, and has the best [air quality](https://www.risescience.com/blog/air-quality-and-sleep.md) possible. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Should I Sleep a Full Sleep Cycle? When deciding whether to get two hours of sleep or none, don’t worry about sleep cycles. You can’t control them. Sleep cycles are the 70-to-120-minute cycles of sleep we move through each night. Each cycle is made up of four stages of sleep: * **Stage 1:** When you first drift off. This stage only lasts a few minutes. * **Stage 2 or light sleep:** Your breathing, heart rate, and brain activity slow down. This stage can last 10 to 25 minutes in the first sleep cycle and longer with each cycle. * **Stage 3 or** [**deep sleep**](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md)**:** Your immune system is strengthened and your brain activity produces patterns of slow brain waves. This stage lasts 20 to 40 minutes in the first sleep cycle and gets shorter with each cycle. * **Rapid-eye-movement sleep or** [**REM sleep**](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md)**:** Most muscles are paralyzed and your eyes move rapidly under your eyelids. This stage lasts one to five minutes in the first cycle and longer with each cycle. When you’re thinking about sleeping for two hours or not at all, you might be wondering whether to sleep for one full sleep cycle instead. It’s said you’ll feel less groggy if you wake up at the end of a sleep cycle, compared to midway through deep sleep, for example. But, unfortunately, you can’t time your sleep to match your sleep cycles. Sleep cycles vary in length from person to person and can change from night to night and throughout the night. And it’s hard to track them — [wearable devices](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603649/) aren't fully accurate. Plus, [research](https://www.tandfonline.com/doi/full/10.2147/NSS.S188911) is mixed on whether you’ll feel less groggy waking up from different sleep stages. And as you’re getting so little sleep, you’ll probably feel groggy anyway. ## What Are the Risks of Not Getting Enough Sleep? The risks of not getting enough sleep include: * Daytime sleepiness * Reduced focus and reaction times * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Irritability * High blood pressure * [Weight gain](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) and obesity * Depression * Heart attacks * [Falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) Your energy, well-being, and performance will take a hit in the short term, and you’ll have an increased risk of long-term health issues. You can feel these side effects even if you get two hours of sleep as this is *far* less than what most of us need. **Heads-up:** Enough sleep looks different for everyone. Among 1.95 million RISE users aged 24 and up, sleep needs (the amount of sleep you genetically need) ranged from five hours to 11 hours 30 minutes. Use RISE to find out how much sleep you need. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. If you regularly get poor sleep, get medical advice. A healthcare provider can check for underlying sleep disorders or health conditions. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## How to Wake Up After 2 Hours of Sleep? You’ll probably feel sleepy after just two hours of sleep. [Wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) by exercising, getting out in sunlight, and drinking coffee. These tips can also help if you’ve pulled an all-nighter. * **Exercise:** A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found 30 seconds of exercise after a two-hour nighttime nap helped participants shake off sleep inertia. High-intensity exercise was most effective, but low-intensity exercise also helped. * **Get out in sunlight:** If it’s the morning, get out in sunlight for 10 minutes or 15 to 20 minutes if it’s overcast or you’re getting light through a window. This resets your circadian rhythm, setting you up for a good night’s sleep later that night. Get out in sunlight at the time you usually would each morning. Bright light at any time can boost alertness, and natural light is best. * **Drink coffee wisely:** Coffee can perk you up, but be very careful how much you drink and when you drink it. The FDA recommends capping yourself at 400 milligrams (about four 8-ounce cups of coffee) a day to avoid adverse effects. You should try to [avoid caffeine about 12 hours before bed](https://www.risescience.com/blog/how-long-does-caffeine-last.md), too. **Heads-up:** One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) found after being awake for 18 to 20 hours, you have the same cognitive impairments as you do with a blood alcohol level of 0.1%, which is over the legal limit for driving in every state. If possible, avoid [driving](https://www.risescience.com/blog/falling-asleep-while-driving.md), manual work, and doing any dangerous activities on no or little sleep. Check RISE to see when your energy peaks will be and schedule any important tasks for this time. **We’ve covered more on** [**how to function on no sleep**](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) **here, which applies to both getting two hours of sleep or none.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Catch Up on Sleep? Whether you went for the two-hour nap or the all-nighter, you’re going to build up [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the amount of sleep you owe your body. You can function on two hours of sleep, but you won’t be functioning anywhere near your best without the hours of rest you need. Pay back sleep debt as soon as you can to improve your energy, productivity, and physical and mental health. Do this by: * Heading to bed a little earlier * [Sleeping in a little later](https://www.risescience.com/blog/sleeping-in.md) * Improving your sleep hygiene (to make your sleep more efficient) * Taking afternoon naps We usually recommend keeping afternoon naps short, but if you’re severely sleep deprived, longer naps might be necessary and they won’t be as disruptive to your nighttime sleep. RISE can tell you how much sleep debt you have and keep track as you lower it. **We’ve covered more tips on** [**catching up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** **Expert tip:** If you know you’ve got an all-nighter or a two-hour night of sleep coming up, lower your sleep debt beforehand. This can help you function better afterwards and you’ll have less sleep to catch up on. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app works out how much sleep debt you have. To get the best shut-eye possible when catching up — and always — focus on your sleep hygiene. Sleep hygiene is the set of daily habits that help or hurt your sleep. RISE can tell you when to do 20+ sleep hygiene habits each day, such as when to stop drinking coffee, stop eating, and when to get and avoid bright light. ![RISE app screenshot showing your sleep hygiene reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home) *and* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Some Sleep Is Better Than No Sleep Most of the time, some sleep is better than none. If you’re choosing between two hours (or any amount of sleep) or an all-nighter, go for the sleep. You may wake up groggy, but you won’t be at your best without any sleep, either. RISE can predict your circadian rhythm each day, so you can see when’s best to get some sleep and when you’ll have more energy. And the app can help you get a full night’s rest when you can. You can get back to your best fast — 80% of users say they feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Is Melatonin Addictive? No, But That Doesn’t Mean It’s Safe published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-melatonin-addictive domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is Melatonin Addictive? No, But That Doesn’t Mean It’s Safe Updated 2024-02-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Is Melatonin Addictive? * Melatonin isn’t addictive. You don’t become physically dependent on it, develop a tolerance to it, or get withdrawal symptoms when you stop taking it. * However, you can become psychologically dependent on melatonin and feel like you can’t sleep without it because sleeping without it stresses you out, which keeps you up. * The RISE app can help you sleep without taking melatonin. RISE predicts when your natural rate of melatonin production is at its highest, so you know when to go to bed at the best bedtime for you. Plus, the app can guide you through behaviors that boost your natural production of the hormone. * And if you decide to take melatonin supplements, RISE can tell you the best time to take them based on your own body clock. Melatonin supplements are usually a synthetic form of the natural sleep hormone made in your pineal gland. They also aren’t physically addictive like traditional sleeping pills can be. But that doesn’t mean they can’t mess with your sleep or that they’re safe to use long term. Below, we’ll dive more into whether melatonin is addictive. Plus, we’ll share how you can use the RISE app to fall asleep without melatonin — or any other sleep aid for that matter. ## Advice From a Sleep Doctor “Melatonin isn’t addictive, but you can become psychologically dependent on it and feel like you can’t sleep without it. Try weaning yourself off, winding down before bed with the lights dimmed low, and trusting your body can make all the melatonin it needs for you to fall asleep,” says [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Is Melatonin Addictive? [Melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) isn’t thought to be addictive [physiologically](https://link.springer.com/article/10.1007/s40261-015-0368-5), but that doesn’t stop some people feeling like they need it to fall asleep. If something is addictive, it can cause a strong or even uncontrollable compulsion to keep using it. You might continue using something even if it’s causing harm. Melatonin isn’t addictive in this way. But if you take the supplement regularly, and find it helps you drift off, you may find on nights when you don’t take melatonin, you worry about how you’ll fall asleep without it. This can lead to [anxiety at night](https://www.risescience.com/blog/how-to-calm-anxiety-at-night.md) and being unable to fall asleep as easily as you do when you take melatonin, leading you to believe you need it. When you don’t take melatonin, you might put more pressure on yourself to fall asleep. But the more effort you put into sleep, the harder it is to get. This doesn’t mean you’re physically addicted to melatonin, though. “You definitely can sleep without taking melatonin!” explains [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors. “You may have developed a psychological dependence on melatonin and now that you believe that you cannot sleep without taking it, you’ve erected an additional psychological barrier to actually getting sleep.” More on how to fall asleep without taking melatonin soon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Is Melatonin Habit-Forming? Melatonin can be habit-forming for some people. If you take melatonin every night and rely on it to fall asleep, it can become a psychological habit. That doesn’t mean you’re physically addicted to melatonin, but you may feel the need to take it every night to sleep, similar to how many of us habitually drink caffeine each morning to wake up. ## Can Your Body Become Dependent on Melatonin? Your body is unlikely to become dependent on melatonin. If you become physically dependent on a substance, your body adapts to it, you’ll need more of it to get the same effect, and you may get withdrawal symptoms when you stop taking it. This doesn’t happen with melatonin. Some experts believe taking melatonin supplements may cause your brain to stop making its own supply of the hormone, which could lead to dependence. But this didn’t happen in a [study](https://pubmed.ncbi.nlm.nih.gov/9062869/) of night shift workers who took melatonin for seven days and had their natural melatonin levels measured against those taking a placebo. However, more research needs to be done to see if this happens with long-term use. Melatonin shouldn’t cause withdrawal symptoms. However, more research is needed to see how melatonin withdrawal impacts certain sub-populations. One [study](https://journals.sagepub.com/doi/abs/10.1177/074873049701200624) looking into melatonin use among psychiatric patients found it may have withdrawal symptoms causing a “free running” circadian rhythm. This is when your sleep-wake cycle isn’t synchronized with cues like light and dark, leading to disturbed sleep patterns, insomnia, and daytime sleepiness. If you have a history of addiction or medical conditions, speak to your healthcare provider to make sure melatonin is right for you. You probably won’t become physically dependent on melatonin, but you may become psychologically dependent on it if you feel like you can’t sleep without it and get anxious when you try. **We’ve covered more on** [**why you can’t sleep without melatonin**](https://www.risescience.com/blog/cant-sleep-without-melatonin.md) **here.** ## Can You Develop a Tolerance to Melatonin? You probably won’t develop a tolerance to melatonin. As it’s a hormone our bodies make naturally, we don’t seem to build up a tolerance to it, so we don’t need to take more and more of it over time to feel the same effects (although one small [study](https://pubmed.ncbi.nlm.nih.gov/20576063/) shows some evidence of that). It can be easy to *feel* like you need to take more and more melatonin, though. In many countries, melatonin is only available by prescription, but in the US, it’s unregulated. The Food and Drug Administration (FDA) classifies it as a dietary supplement. That means there are no clear guidelines around dosages. And as the [amount of melatonin](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) and the time you take it can dramatically change the effects, without clear guidance on these things, it’s easy to keep missing the mark when it comes to trying to fall asleep with melatonin. Because of this, you may find yourself reaching for higher and higher doses each night, trying to make it work. **We covered in more detail** [**how much melatonin is too much**](https://www.risescience.com/blog/how-much-melatonin-is-too-much.md) **here.** Melatonin supplements aren’t a magic sleep pill, either. They don’t work in the same way traditional sedating sleep aids do. Instead of forcing your body to sleep, they work best when used as a [chronobiotic](https://www.sciencedirect.com/science/article/abs/pii/S1087079204000474), or something that shifts the timing of your circadian rhythm, or body clock. Melatonin can prompt your brain and body to wind down and prepare for sleep, and it may take a few hours to start feeling drowsy. There are many things that can counteract this. If you aren’t practicing good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) — maybe you get too much light exposure in the evenings and drink coffee, alcohol, and eat a large meal close to bedtime — you may cancel out the sleepiness supplements cause. This, again, may lead you to start taking higher doses, trying to override sleep-disturbing behaviors, instead of addressing them head-on. **We cover other reasons why** [**melatonin supplements may not work**](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) **for you here.** ## Can You Take Melatonin Long Term? It’s unclear if you can take melatonin long term. While there’s plenty of research into short-term use, there really isn’t much looking into whether you can take melatonin long term. One [2015 paper](https://link.springer.com/article/10.1007/s40261-015-0368-5) looked into several studies and concluded the data for long-term use of melatonin was limited. Most studies are one to seven days long, and one [paper](https://journals.sagepub.com/doi/abs/10.1177/074873049701200624) even stated there are no studies longer than six months. So while there’s no evidence to say long-term use is unsafe, there’s also no evidence to say it’s safe. It’s much better to take low doses of melatonin in the short term — like when [treating jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) or adjusting to shift work — and then get back to[natural sleep aids](https://www.risescience.com/blog/best-natural-sleep-aid.md), like maintaining sleep hygiene, instead. **Heads-up:** Melatonin may not be the answer if you’re trying to solve ongoing sleep problems or sleep disorders like insomnia. The [American Academy of Sleep Medicine](https://pubmed.ncbi.nlm.nih.gov/27998379/) recommends against using melatonin to treat insomnia. It’s best to speak with a healthcare professional to see if this is the right treatment. More research needs to be done to determine whether it’s safe for children and adolescents to take melatonin over a long period of time. Those taking prescription medications — like diabetes meds or immune system suppressants — or on[contraception](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) should speak to a doctor before taking melatonin. And those who are pregnant, breastfeeding, or have a medical condition like dementia or high blood pressure should get medical advice and potentially avoid the supplements altogether. **We’ve covered more on whether** [**you can take melatonin every night**](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## What Happens When You Stop Taking Melatonin? As melatonin isn’t addictive, you shouldn’t get any withdrawal effects when you stop taking it. However, you may find it harder to sleep if you’re feeling stressed and anxious about trying to sleep without melatonin. RISE users say stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) are the biggest challenges when it comes to getting enough sleep, so any added worries can cause sleeplessness. If you’ve been taking high doses of melatonin, you may experience rebound insomnia, where your sleep gets worse when you stop taking the supplement. This can happen when you take supraphysiological doses, or doses larger than your body naturally makes. Anything more than 0.5 milligrams can be a supraphysiological dose, but you’ll be more at risk if you’ve been taking 5 milligrams of melatonin or more. Make sure you give yourself plenty of time to unwind before bed and remind yourself that millions of people fall asleep without melatonin supplements every night, and you can too. **We’ve covered what to do when you’re** [**too stressed to sleep**](https://www.risescience.com/blog/too-stressed-to-sleep.md) **here.** ## What Are Melatonin Side Effects? The side effects of melatonin include: * Headaches * Nausea * Dizziness * Depression * Tremors * Low blood pressure * Allergic reactions * Unintended drowsiness * Lowered mental performance (a [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A34/7181621) found young adults had worse cognition the morning after taking melatonin) These are mild compared to prescription and over-the-counter sleep medications, but it’s still worth being cautious about melatonin use. When talking about melatonin, the [National Center for Complementary and Integrative Health](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) says, “there’s not enough information yet about possible side effects to have a clear picture of overall safety.” If you do decide to take melatonin, we recommend[Thorne](https://www.thorne.com/products/dp/melaton-3-trade?utm_source=risesci) and[USP tested](https://www.usp.org/dietary-supplements-herbal-medicines) as reputable brands. ## How to Wean Yourself Off Melatonin? You can wean yourself off melatonin by slowly reducing how much you take. Speak to a healthcare provider about a personalized taper schedule or, if going solo, slowly reduce how much melatonin you take over the course of a couple of weeks. Don’t cut time-release supplements in half, though. Make a plan for how you’ll cut down on melatonin during the day, rather than winging it (and worrying about it) before bed. As melatonin isn’t addictive and there’s no evidence of withdrawal effects, you can go cold turkey if you like. But slowly tapering off may help you psychologically get used to sleeping without it. Improving your sleep hygiene can ensure your body can make all the melatonin it needs and syncing up with your circadian rhythm can help you harness it to get a good night’s sleep. Here’s what to do. ### Improve Your Sleep Hygiene [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is a set of behaviors you can do throughout the day to help you fall asleep and stay asleep come nighttime. Some of them, like light and alcohol, can impact your melatonin levels. Here’s what good sleep hygiene looks like: * Getting natural light in the morning and throughout the day * Dimming the lights and putting on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed * Keeping your bedroom dark, cool, and quiet * Avoiding caffeine, alcohol, vigorous exercise, and large meals too late in the day The RISE app can remind you when to do 20+ sleep hygiene habits based on your circadian rhythm each day. For example, you can set a reminder to get light exposure in the morning to help wake you up, and avoid it come evening to ensure your levels of melatonin are high to prime your body for sleep. **We’ve covered more** [**ways to increase melatonin naturally**](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) **here.** ![RISE app screenshot showing when to get and avoid bright light](/assets/6720353b436e8be907de6e7b_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The RISE app can guide you through 20+ daily healthy sleep habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### Sync Up With Your Circadian Rhythm Syncing up with your [circadian rhythm](https://www.risescience.com/blog/biological-clock.md) — the roughly 24-hour cycle that dictates your energy levels — can help you take advantage of your natural melatonin. There’s a roughly one-hour window of time when your body’s rate of melatonin production is at its highest. In the RISE app, we call this your Melatonin Window. Go to sleep during this one-hour window and you should find it easier to fall asleep. RISE users say this helps them fall asleep without any sleep aids or supplements at all. “If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs without any additional sleep aids, supplements, or medications. I am blown away by the accuracy and effectiveness of RISE.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing your melatonin window reminder](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app can show you when your natural melatonin levels are high. *RISE users on iOS 1.202 and above can* [*set up a reminder to check their Melatonin Window here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home)*.* **Expert tip:** Good sleep hygiene and syncing up with your circadian rhythm can help you get enough sleep at night. Use RISE to find out how much sleep you need. It varies from person to person. When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found it ranged from five hours to 11 hours 30 minutes. Almost half needed eight hours or more. ![The RISE app can tell you how much sleep you need](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) How much sleep RISE users need. ## You Don’t Need Melatonin to Sleep While there’s still a lot we need to learn about melatonin, especially about long-term use, most experts agree it isn’t addictive. Still, you don’t want to rely on it every night to fall asleep. You can turn to supplements on the rare occasions they’re needed — like when adjusting to a new time zone or shifting your sleep schedule. In these cases, the RISE app can tell you the exact time to take them to make them more effective. For every other night, RISE can tell you when to do 20+ good sleep hygiene behaviors and predict your Melatonin Window to help you get a good night’s sleep without popping a single pill. It works fast too — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Is the RISE Sleep App Worth It? Yes, If You Want More Energy published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/is-the-rise-sleep-app-worth-it domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is the RISE Sleep App Worth It? Yes, If You Want More Energy Published 2024-04-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Yes, the RISE sleep app is worth it. RISE focuses on the two key metrics—sleep debt and circadian alignment—that, when improved, make the biggest different in how you feel. It then helps you improve these metrics with personalized guidance and tools like a smart alarm, sleep sounds, and timed sleep hygiene reminders. * RISE tracks sleep debt by working out how much sleep you personally need. This makes it much more accurate and useful than other trackers, which use self-set sleep goals or generic sleep guidelines. * RISE doesn’t track time spent in different sleep stages or sleep quality because these metrics don’t make a difference to how you feel and function each day, and they can’t actually be tracked accurately by apps or wearables anyway. * RISE costs $69.99 a year, which works out at $5.83 a month. For the cost of a cup of coffee, you’ll get more sleep, more energy, and more productivity day after day. Plus, you can learn a lot about (and improve) your sleep and energy during the seven-day free trial. Evaluating sleep apps and trackers is no easy feat. For one to be worth investing in, you want to make sure it works, that it provides enough useful features, and that it’ll make a real difference in how you feel. RISE ticks all of those boxes. The app focuses on the sleep and energy metrics that sleep research shows matters when it comes to your health and productivity: sleep debt (the amount of sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock). And it gives you plenty of tools and personalized guidance to improve them to feel and perform better each day. Below, we’ll dive into what makes a sleep app or tracker worth it and why RISE fits the bill. ## Buyer’s Guide: What Makes a Sleep App or Tracker Worth It? Here’s what to consider when weighing up if a sleep app or tracker is worth it: * **Does the app or device track the right metrics?** Many sleep trackers don’t track the right metrics or they don’t track them accurately. Their sleep data might be interesting, but it’s insufficient. * The RISE app focuses on what research shows are the two biggest factors affecting your productivity and wellbeing: sleep debt and circadian alignment. * **Does the app or device help you improve those metrics?** Just tracking metrics or improving the wrong metrics won’t make a difference. * The RISE app gives you tools and personalized guidance on how to lower sleep debt and get in sync with your circadian rhythm. This is what will help you feel and function better— probably why you want to track sleep to begin with. * **Does the app or device come with any other useful features?** To get value for your money, look for features that help you improve your sleep debt and circadian alignment. * With the RISE app, you get sleep sounds, a smart alarm clock, recommended sleep and wake times, the ability to sync with other wearable devices and apps, and more. * **How much does the device or app cost?** When considering if the price is worth it, think about how much you’d pay for more energy and productivity each day. Look for hidden costs and whether you need to buy a wearable device to make a tracker work. * For the cost of a cup of coffee a month, the RISE app helps you unlock the energy, health, and productivity that comes with lowering your sleep debt and syncing up with your circadian rhythm. You can also try RISE free for seven days to see if the tracker is right for you. * **Does the app or device have good reviews?** Find out if others think the sleep app or tracker is worth it. * The RISE app has thousands of five-star reviews, and industry awards and recognitions. * **Does the app or device or app come with a wearable or sleep-tracking device?** To make some sleep apps work, you’ll need to sleep with a wearable or a device, like a special mattress or sleep pad. Consider if this is worth the extra money as well as if it’s worth the effort setting it up, charging it, and remembering to sleep with it. * The RISE app syncs with other wearables and sleep apps if you have them, but you get all of the benefits of RISE as a standalone app. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Key Metrics Worth Tracking: Sleep Debt and Circadian Alignment As we’ve said, the metrics that make the biggest difference in your days are sleep debt and circadian alignment. That makes these two metrics very worth tracking and improving! Low sleep debt and circadian alignment benefit every aspect of your health and wellbeing, including: * More energy * More [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md) * Less [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * [Clearer skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * A cheerier mood * An easier time [losing weight](https://www.risescience.com/blog/sleep-and-weight-loss.md) * Better athletic performance * And more! Improving one or the other can help you feel and function better, but the real magic happens when you lower your sleep debt *and* get in circadian alignment together. **Heads-up:** You might be wondering where sleep quality and time spent in sleep stages like deep sleep and REM sleep come into this. We’ll cover these in more detail later, but, in short, you only really need to focus on sleep debt and circadian alignment. Here’s how RISE helps. ### Sleep Debt Your [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is worked out by comparing how much sleep you get to how much sleep you need — known as your sleep need. Many sleep trackers (like [Whoop](https://www.risescience.com/blog/whoop-vs-rise-sleep-app.md) and [AutoSleep](https://www.risescience.com/blog/autosleep-vs-rise-sleep-app.md)) use generic guidelines or self-selected goals to determine your sleep need. RISE, on the other hand, uses a year’s worth of your phone use behavior and sleep science based algorithms to give you an accurate sleep need number. This number can vary for everyone. For example, among 1.95 million RISE users aged 24 and up, sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The hours of sleep RISE users need. RISE tracks your sleep duration by one of four methods: * **Tappigraphy:** Phone use (which may be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than movement). * **Acoustic sleep monitoring:** Sound from your phone's microphone. * **Mattress-based actigraphy:** Movement from your phone’s accelerometer. * **Data from wearables:** If you have an Apple Watch, Garmin, [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), or [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md). If you forget to turn on microphone tracking or sleep with your phone on your mattress or with a wearable, RISE automatically uses tappigraphy to track sleep, so you’ll never lose a night of sleep data. Sleep debt is then worked out over the course of 14 nights. This more accurately represents how sleep debt affects your energy levels — lingering sleep debt from last week can make you feel tired today. Some sleep-tracking apps give you long reports, complicated graphs, and mysterious sleep scores based on multiple metrics and a company’s own scoring system. This can be fun to look at, but their utility ends there. They aren’t tracking your sleep in any scientific or medically relevant way and don’t provide any actionable advice to improve your sleep and energy. RISE sticks to the science and gives sleep tracking purpose. You’ll have one sleep debt number to focus on — view it in the app, on a widget on your iPhone home screen, on your iPad, or on your Apple Watch. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE tracks your sleep debt. ### Circadian Alignment By knowing the timing of your circadian rhythm, you can see the best times to go to sleep and wake up for you. If followed, this helps you fall asleep, wake up easier, and stay in sync with your circadian rhythm. You’ll also see when your energy levels will rise and fall and your most productive times, so you can optimize your day to match. RISE is the only sleep tracker that works out your circadian rhythm. Some sleep trackers provide a readiness or recovery score, but this fixed measure of energy doesn’t take into account how your energy levels fluctuate. And these scores are often based on multiple mysterious metrics, so it’s hard to know how to improve them. RISE predicts how your energy levels will change across the *whole day*. The app works out the timing of your circadian rhythm using recent sleep times, your inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense. You’ll see a visualization of your daily circadian rhythm, showing you when you’ll have [peaks and dips in energy](https://www.risescience.com/blog/low-energy.md) across the day and your optimal sleep and wake times. Getting in sync with these times can boost productivity, energy, performance, and health. RISE also gives you an Energy Potential score on a scale of zero to 100. This is directly tied to your sleep debt, so you’ll not only have an idea of what your energy levels will be like, you’ll know how you can get more energy (by lowering your sleep debt). Plus, you’ll get reminders of when to do certain behaviors known as sleep hygiene. These reminders are timed to your personal circadian rhythm each day, making them more effective. For example, you’ll learn when exactly to have your final coffee or last meal of the day, which will help you keep sleep debt low *and* stay in sync with your circadian rhythm. **We cover more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing your energy peak and dip times](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your circadian rhythm each day. ### Metrics Not Worth Tracking: Time Spent in Sleep Stages and Sleep Quality It’s not worth tracking the amount of time spent in each sleep stage — deep sleep, light sleep, and REM sleep — or sleep quality. Here’s why. #### Sleep Stages There isn't enough evidence to know whether the amount of time you spend in different sleep stages makes a difference to how you feel during the day. There also aren’t set times for how long any one individual should spend in certain sleep stages. And there’s a lot of variability between people and the amount you personally need can change from night to night. You also can’t control how your brain moves through sleep stages. You *can* focus on getting [enough sleep overall](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). Getting enough sleep for you on a regular sleep schedule (i.e. low sleep debt and circadian alignment) will ensure you’re getting enough of each sleep stage. Beyond this, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers aren’t that accurate at tracking time spent in different sleep stages. They can track sleep debt and circadian alignment, though. #### Sleep Quality There isn’t a set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X), so many sleep trackers often use their own scoring systems based on multiple metrics. Third-party sleep quality scores don’t have any proven relationship to how you feel and function either. [Research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) shows how *you* feel about your sleep can make a difference, though — so you can self-rate your sleep quality in the RISE app. **Heads-up:** Time spent in sleep stages and sleep quality can’t help diagnose a sleep disorder like insomnia or sleep apnea. Sleep debt can be a useful metric to show sleep loss, but it’s best to speak with a doctor or sleep specialist. #### How Sleep Stages and Sleep Quality Are Reflected in Sleep Debt Sleep debt and circadian alignment reflect other sleep metrics. The lower your sleep debt and the more in sync you are with your circadian rhythm, the more likely it is that common markers of sleep quality assessed in clinical and research settings — such as sleep latency, sleep efficiency, sleep duration, and the frequency and severity of sleep disturbances — are within optimal ranges, indicating better overall sleep quality. And getting enough sleep for you overall, at a regular time each night, means you’re more likely to get enough of each sleep stage. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Does RISE Help You Get Better Sleep and More Energy? For a sleep tracker to be worth it, it needs to accurately measure what matters and then help you make a difference in your life. RISE gives you guidance, based on your own biology, to help you lower sleep debt and get in sync with your circadian rhythm, so you feel more energy each day. Here’s how: * **20+ sleep hygiene habit reminders:** These sleep habits are proven to help you become a better sleeper, falling asleep faster and waking up less often in the night. Choose which notifications you’d like and RISE can let you know when it’s time to have your final coffee and when to get and avoid blue light, for example, all at the right time for your circadian rhythm, which makes these habits even more effective. * **A prediction of your Melatonin Window (your ideal bedtime):** This is what we call the roughly one-hour window when your body’s rate of [melatonin production](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) — the sleep hormone — is at its highest. Try heading to bed at this time for an easier time falling and staying asleep at the right time for you and staying in sync with your circadian rhythm. * **A gentle smart alarm:** RISE’s [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) tells you, right as you’re setting it, whether your wake time will add to your sleep debt. Then, come morning, wake up to gentle alarm sounds or vibrations. * **Relaxation exercises and sleep sounds:** Sleep sounds like [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) and breathing and relaxation exercises like diaphragmatic breathing, autogenic training, and progressive muscle relaxation can keep stress in check and help you wind down and drift off faster. * **Support shifting your sleep patterns:** If you want to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md), RISE can make it happen faster. You can also get a suggested bedtime, based on your needs, that slowly shifts earlier to train your body to get more sleep. * **A daily prediction of your energy levels:** As part of your circadian rhythm, you’ll see when morning grogginess is expected to end and when energy levels are expected to rise and fall each day. You’ll know the best time to take a nap, workout, or take a break, and the times [when you’ll be most productive](https://www.risescience.com/blog/when-are-you-most-productive.md). ![Sleep stats of RISE users](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users have less sleep debt. ## Other Features That Make RISE Worth It RISE has plenty of features making it great value for money, and — most importantly — each feature helps you improve your sleep debt and circadian alignment in some way. Other features include: * **Partner Connect:** See how much sleep debt your partner (or anyone else you’d like to sync with) has and keep each other accountable. * **Calendar integration:** See when your energy peaks and dips will be right from your calendar, so you never miss your most productive times. * **Syncing with wearables and sleep apps:** RISE can sync with Apple Watch, Oura Ring, Garmin, or Fitbit directly, or with devices like an Eight Sleep mattress indirectly through Apple HealthKit. RISE can also sync with some sleep apps, like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md). * **Using RISE on other devices:** See RISE’s sleep and energy insights on the app, your iPad, a widget on your iPhone home screen, or on your Apple Watch. With the RISE Apple Watch app and complication you can set your RISE alarm from your Apple Watch and get habit notifications on your wrist. We make the case that [RISE is the best sleep app for the Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) here. ## Cost RISE costs **$69.99 for a yearly subscription**, which works out at **$5.83 a month**. For the cost of a cup of coffee a month you’ll have access to all of RISE’s features to unlock the energy, health, and productivity that comes with lowering your sleep debt and syncing up with your circadian rhythm. That’s much cheaper Netflix — which is probably cutting into your sleep time — and some sleep trackers. You might even save money (no more Starbucks trips every afternoon) or make more money (hello, extra productivity at work). You don’t need to buy a wearable to make RISE work and there are no hidden costs. You can also try RISE for **free for seven days**. For free, you can find out: * Your individual sleep need * How much sleep debt you have * Daily predictions of your circadian rhythm and energy fluctuations During your free trial week, follow RISE’s personalized 20+ sleep hygiene reminders, suggested sleep and wake times based on your biology, and science-backed relaxing content to see how much more sleep you could get and less exhaustion you could feel. Some users even fix their sleep schedules during their RISE free trial, making it very worth your time. RISE delivers value straightaway — 80% of RISE users feel more energy within five days! — but you’ll get even more value from the app when you consistently use it to keep your sleep debt low and stay in sync with your circadian rhythm. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Reviews RISE users agree the app is worth using: * “RISE is, far and away, the **most useful app I've ever subscribed to** and the features and resources it provides its users are beyond incredible…it guides you step by step and, unbelievably, without being intrusive and overwhelming. Best possible product and therefore my highest possible review.” [Read the review](https://appfollow.io/app/564260/review/314282641?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “My **productivity has gone up** because I have lunch and go for a walk and exercise in my energy dips. This keeps me working during my most energetic phases of the day. I also aim to get to sleep in my Melatonin Window, which has worked out to **more sleep overall than I’ve ever gotten in my life**.” [Read the review](https://appfollow.io/app/564260/review/303182906?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “This app has changed my life. I never realized how much sleep I actually needed, and how sleep loss accumulates to detrimental effect. Since I got my debt under control, I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive. **If you think this app is expensive, it’s really not, for what you get in return**.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * "**Life Changing** I’m a very poor sleeper. Not quite insomnia but close. The scheduled ups and lows are so useful for scheduling activities like chores and the gym. It explains why I feel so sluggish sometimes and then 5 minutes later I have energy. Also good for work schedules. Sometimes you don’t have any control but you can try. Great app. **Worth the cost.**" [Read the review](https://appfollow.io/app/564260/review/357928615?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Beyond users, big names agree RISE is a worthwhile app. Sleep Foundation and Sleep Doctor called RISE one of the best sleep apps of 2024, and Apple nominated it for a design award and named it an Editor’s Choice app. ## More Energy Is Always Worth It If you’re looking for a sleep tracker that’s worth your time, money, and effort, you want one that tracks and helps you improve the metrics that matter: sleep debt and circadian alignment. RISE does just that. The app works out your unique sleep need, tracks your sleep debt each night, and predicts the timing of your circadian rhythm each day. You’ll then get personalized guidance on improving these metrics and plenty of features to help you get better sleep and more energy — two goals that are always worth pursuing. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: When You Can’t Add Hours to the Sales Day published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/katie-mckay-john-hancock-investments-sleep-sales-enablement domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # When You Can’t Add Hours to the Sales Day ![](/assets/5fc969cc752c37765d207109_main.avif) Katie McKay, Head of Sales Enablement and Distribution Strategy, John Hancock Investments [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000501606524) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/2LC2AbZSkBmsxAcup2vDqO?si=e1r5UNzSR_WaU9pZ_TXZZg) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/ZWMxZTBiMDQtMDY2OC00MjdmLWEwNmYtOGQ0NWU1MDdiNWNi?sa=X&ved=0CAQQ8qgGahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQAQ) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/7-when-you-cant-add-hours-to-the-sales-day-w-katie-mckay-sales-enablement-and-distribution-strategy-at-john-hancock-investments-79962006) # Optimizing selling hours in a day to drive performance In the middle of her successful career in sales, [Katie McKay](https://www.linkedin.com/in/katie-lafleur-mckay-43a5039/), now Head of Sales Enablement and Distribution Strategy at John Hancock Investments, realized the field of sales lifestyle was taking a toll on her health. She was feeling unwell, having a hard time focusing and concentrating on her work and in meetings, and was frequently exhausted. An autoimmune disorder diagnosis put her on the path to recovery; treatment for the disorder required changes to diet, exercise, and sleep, and she took up meditation to help with the stress and anxiety she was feeling. Those changes, she says, “saved her life” and allowed her to regain the focus and clarity she’d been missing when neglecting her mental and physical health. The shift also prompted her to consider what similar changes could do for her sellers. If these lifestyle improvements could help her, they might be able to help the salespeople she knew were constantly trying to work more hours to get more done, to the detriment of their health and wellbeing. McKay’s big insight was it wasn’t about adding more hours to the day — there are only 24 in a day, after all. It was about making those hours count *more*. She wanted her team to be focused, to feel at their best during meetings and sales calls, and even at home. And that meant investing in their overall health. She had seen success in completely changing her lifestyle to focus on meditation, exercise, proper diet, and sleep and she realized she could help her team achieve the same results. In her organization, McKay had already focused on getting her team the right tools and technology, implementing better lead generation practices, putting out better messaging, and creating more efficient processes. Now it was time to start a more holistic approach to maximizing sales performance, one that included a focus on health and wellbeing. # How McKay implemented organizational change McKay had a conviction these incremental changes could deeply affect the productivity of her salespeople, but she needed to sell it to the leaders of the organization. This is when she started what she called her “slow drip” strategy of getting leaders to adopt her methods. Starting a few years ago, she began to play the long game of getting her ideas accepted and integrated into the sales organization at John Hancock Investments. Meditation had helped her with her focus, it had improved her sleep quality, and it had bettered her concentration at work. She was proof this method could work. Her successful background in sales enablement at the organization also gave her leverage. She started to be open about how she used meditation as a tool and started to talk to other salespeople in the field. McKay pointed out to organization leaders that top performers out in the field were meditating. For years, McKay continued to push how positive meditation was and how it could improve life at home and at work. This slow drip sales strategy paid off once the challenge of employee engagement during a pandemic was laid bare. With the onset of COVID-19 and WFH, employee engagement has been an important issue for senior leaders. If meditation could improve employee engagement and, hence, productivity, leaders were happy for McKay to offer it to more of the people on her team. She began to do months-long seminars that filled up quickly. Using these real-life examples of salespeople seeing a huge difference in their day-to-day lives helped her build her case. She focused on small asks, and ones that she knew could get approval. When she wanted funds to put towards meditation, she found funds in her own budget to put towards it, an ask that got approved easily. The salespeople who have gotten involved in meditation have said to her that it’s had a “profound effect” on their lives. Now, she’s trying the same approach internally with sleep. # Sleep is a core part of overall health and productivity Even though McKay was supporting team meditation when Rise Science reached out to her with a cold sales email asking her to consider sleep, she still took the call. Why? McKay had seen the damage lack of sleep could do to her health, especially in the field. She’d also been having more difficulty sleeping recently and knew her colleagues were saying the same thing. "There's more people than not who have issues sleeping. And it's a topic people have a lot of issues with but they don't want to talk about." McKay also knew sleep was part of the holistic approach to seller wellbeing and performance she was seeking and one that would have a full-circle impact: “The thing is, if you give \[sleep\] back to an employee and it makes them more productive at work, that's great. But think about it. If it makes them happier at home and their family life gets better and all those \[positive\] things happen. Then think about the reverse that you get back, which is they're so happy coming to work and they want to do a good job and they want to be productive and they're just leading a more fulfilled life. It makes everyone win." With happier, more fulfilled employees, McKay has noticed remarkably less turnover than in previous years. Less churn then has a virtuous effect of keeping the team culture intact, she says, further supporting employee satisfaction and performance. # Katie McKay’s takeaway: do 5 minutes of meditation daily Meditation has had such a positive impact on her life that McKay encourages everyone, not just her sales team, to try it. What works best for her is meditating for five minutes every morning before work and then writing down three things she wants to accomplish that day. This practice keeps her focused, accountable, and motivated. It’s been “a game changer,” she says. ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sales Success [View all](https://www.risescience.com/topics/sales-success.md) [Blog ![](/assets/5fb2c442a87ed205a27e106c_main.avif) Sales Success #### For Sales Success: “Be Authentic, Be Human, Build Good People” 37 MINS](https://www.risescience.com/blog/lars-nilsson-snowflake-sales-success.md)[Blog ![](/assets/5f8891f873235130a3f31a5a_main.avif) Sales Success #### How to Get Your Team Speaking the Same Language of Sleep 34 MINS](https://www.risescience.com/blog/lexi-bohonnon-yext-speaking-the-same-language-of-sleep.md)[Blog ![](/assets/5f5fbad68fba40c266278f66_Ron_-_main.avif) Sales Success #### Beans & Bullets: Military Insights on the Power of Sleep for Sales Teams 32 MINS](https://www.risescience.com/blog/ron-needham-manpower-group-power-of-sleep-for-sales-teams.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Caring for the "Person" in "Salesperson" & The Role of Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/kevin-dorsey-sleep-sales-leaders-care domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Caring for the "Person" in "Salesperson": Why Sleep Matters for Sales Leaders ![](/assets/5f8738ad1e4dbf22db74b19e_main.avif) Kevin Dorsey, VP of Inside Sales, PatientPop [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000494798620) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/2VJt09ZP3gNSbbY1DFN03Z?si=cQVe0NmcQg6Lc0HETcXZNQ) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/cmlzZXNjaWVuY2UucG9kYmVhbi5jb20vZmZlZWE5NjMtMDcwMi0zNTlmLWIwMzctODAzMTU1MjgwOGY2?sa=X&ved=0CAUQkfYCahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQBA) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/4-caring-for-the-person-in-salesperson-why-sleep-matters-w-kevin-dorsey-vp-of-inside-sales-patientpop-78568097) In this week's episode of the Rise Science Podcast, I interviewed Kevin “KD” Dorsey, VP of Inside Sales at PatientPop. KD is known for his human-centered approach to sales and leadership, an approach rooted in his years spent running personal training studios in LA. In helping people reach their fitness goals, KD found himself grappling with how to change people’s behaviors for the better. This question would eventually lead him into the world of sales. ## Habit-centric leadership philosophy People often tell me: you can’t change behavior. You *just* can’t. Behavior is *too hard* to change. This is not true for KD, who agrees that behavior change can be hard but not impossible. > You absolutely can change someone's behavior, but most leaders don't even try anymore. *-KD* While many leaders believe they can just hire “the right” person for the role, KD thinks this view is short-sighted. Leaders build successful teams by helping people improve their habits. It is incumbent on leaders to figure out how to help that person improve. **Principle #1: you can help people improve their habits; you can coach people through behavior change to success.** To this end, KD tells his sales managers to be *positively unrelenting* when it comes to coaching their teams. > Positively unrelenting doesn't mean you're only giving positive feedback. You're positively unrelenting trying to change behavior. But if someone needs to have negative feedback delivered, it's delivered, and very directly. *\-KD* This orientation around behaviors extends to his philosophy on sales, which is all about celebrating the process, rather than fixating on the outcomes or results. To KD, “celebrating the process” is a **virtue** of his organization - it determines how people behave, while values determine what people believe. For sales leaders looking to adopt a habit-centric management approach, KD recommends asking yourself the following questions: 1. What is the behavior I want my team to do? 2. Why do I want it? 3. What are the smallest steps I can create to help my team on that journey? **Principle #2: Start small - “laughably small” - when it comes to behavior change.** Don't try to get a rep to go from 22 dials a day to 50. Try 24. Then 26. You'll be at 50 in a sustainable way before you know it. KD believes that focusing on behaviors and processes also gives a useful perspective to sales leaders who are coaching their team during a pandemic - when the results might not be a reliable indicator of how well your team is performing. ## Focusing on the person in salesperson When sales leaders show care for their team it lays the foundation for a strong culture. Teams with strong cultures are more resilient and can tackle greater challenges. Since every person needs sleep, KD counts on Rise to help his team sleep better. KD knows team sleep is his responsibility as a sales leader. Indirect care - from HR or another part of your organization - is simply not as meaningful, he insists, as when it comes directly from your team leader. You can’t outsource relationships and you can’t outsource trust. That’s what KD means when he talks about focusing on the “person” in “salesperson.” As a leader, he wants his team to be the best that they can be - to live better, have more energy, have more joy and have more fulfillment. That’s why, in caring for the “person” in “salesperson”, KD turned to Rise. > \[Rise\] takes care of my people and that's what matters right now. It shouldn't even just matter right now. That's just what matters. *-KD* ## KD’s performance tip > Five minutes of intention is better than an hour of attention. *\-KD* Leaders are busy people, jumping from one meeting to the next. Hopping from call to call according to tightly packed schedules, reminders and alarms. But leaders are also human - with imperfect memory and dips in energy or productivity. That’s why KD’s tip for high-performance is: Act with intention. One way KD ensures he acts with intention is to schedule his meetings 10 minutes apart. This gives him just enough time to set his intention for the next meeting. Acting with intention, he says, improves your results, your fulfillment, your joy and even your sleep. > That's my intention with sleep. It's to recover and refresh, not just go to sleep. Just having that intention before going to bed at night improves my sleep. *-KD* And with Rise, sleeping intentionally becomes a habit. *To hear this episode, and many more like it, you can subscribe to The Rise Science Podcast* [*here*](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422)*.* *If you don’t use iTunes, you can find us* [*here*](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s)*.* ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Leadership [View all](https://www.risescience.com/topics/leadership.md) Related posts are coming soon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sales Insight: “Be Authentic, Be Human, Build Good People” published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/lars-nilsson-snowflake-sales-success domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # For Sales Success: “Be Authentic, Be Human, Build Good People” ![](/assets/5fb2c442a87ed205a27e106c_main.avif) Lars Nilsson, VP, Global Sales Development, Snowflake [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000498864794) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/7MOE2RFM40p4XrbLX5QepI?si=7QsxNDvGQRyK3PTHmVE-yQ) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/NjFmOTIzMDctYTdiYS00OTVhLWEzNTEtZWY1N2UwYjRmODNl?sa=X&ved=0CAUQkfYCahcKEwjY7r-G_NruAhUAAAAAHQAAAAAQBA) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/6-building-good-salespeople-w-lars-nilsson-vp-global-sales-development-at-snowflake-79436860) In the 1980s, Lars Nilsson was hired by [Xerox Corporation](https://www.xerox.com/), a company notable for its sales training program. It was foundational for Nilsson. The current Vice President of Global Sales Development at [Snowflake](https://www.snowflake.com/) (a data warehousing company that recently went public for $33 billion) attributes the lessons he learned there to the success of his career. He joins the podcast today to share what he learned at Xerox that was so foundational, and how this has informed his “human approach” to selling over his 34-year career. # Be intentional about the companies you work for > I came in as a bright-eyed, bushy-tailed kid, not knowing much of anything other than I’ve got fire in the belly.*\-Lars Nilsson* When Nilsson joined Xerox, he entered an organization that prioritized “communication, alignment, and chain of command.” Everything he learned and experienced at Xerox, from their training program, to the office managers and leaders he worked for, shaped his thinking around how to be successful in sales. His managers set him out a daily plan and taught him to be intentional with his time, creating his goals for his days, weeks, and months. The sales team at Xerox also “over-communicated,” about everything. From best practices, to their ups and downs while trying to sell printers across the globe, the sales team was in constant contact. And this made a huge difference to Nilsson because with the number of rejections a Sales Development Representative (SDR) can face every day, selling can be lonely. Another lesson for Nilsson that especially applies to those just entering the field: who you start your career with matters. Be deliberate about the companies you work for and pay attention to how it feels when you interview because it only takes “your first really bad manager for you to realize how important really good leadership is.” Since then, Nilsson has taken four companies public but he has never forgotten the lessons he learned at Xerox. # Getting the human side of selling right We can talk a lot about the mechanics of selling, but as technology and sales automation takes more of the process out of the hands of salespeople, one thing Nilsson still falls back on is the human aspect of selling, which can’t be automated. It was during Nilsson’s time as the VP of Global Inside Sales at Cloudera, where he created the idea of [Account Based Sales Development](https://www.linkedin.com/pulse/account-based-sales-development-new-methodology-lead-target-nilsson/) (ABSD), a strategy that enables SDRs to target their sales outreach to companies where they have the best chance of closing. When he took on his latest role at Snowflake, he wrote a [post on LinkedIn](https://www.linkedin.com/pulse/today-marks-my-first-day-snowflake-lars-nilsson/) where he talked about how the strategies for ABSD had evolved and shared his fundamental advice for being successful: > The underlying requirements to be successful, remain truer than ever: be authentic, be human and build great people. If you nail these three things, all the other things can be built and scaled.*\-Lars Nilsson*‍ This idea of humanity being essential to successful sales, cultivated from his decades of experience, has been essential to Nilsson’s path. He stressed how important “caring” has been in his career, from people caring for him, to caring for others. > I look at all those people in my life that I’ve looked up to, whether they’re mentors or leaders, but the people that inspired me to want to be better, and it always came down to them caring about me and letting them know they cared.*\-Lars Nilsson* His takeaway: when someone cares for you, it engenders loyalty. And the loyalty that leaders create from caring, it makes people want to follow them and create something great. # The science of selling has changed Nilsson has been building teams from the ground up and focusing on the strategies of selling for 34 years now. He’s seen sales teams evolve from hitting the pavement to close their deals, to having all of the information they need be a click away in a CRM. When Nilsson was early in his career, he wanted to be the best and the sharpest. Three decades ago, that translated to: getting up the earliest and staying up late to work longer and harder than anyone else. Sleep wasn’t a priority. Today, we know that if we want to perform better in our waking hours, sleep *is* a priority. It can affect our cognition, our emotions, and our connections with others. Getting the sleep you need makes a difference in how you perform during the day. Nilsson’s views have changed as sleep science has become more widely acknowledged, “In today’s world, sleep is everything. And it’s really great to see all of the attention now being given to the human heart, the emotional side, and how sleep is such a big part of that.” Sleep affords the connections to emotion that can enable a seller to do what technology cannot. Nilsson points out how storytelling is essential to connecting with someone, whether it’s the story of a product, or the total cost of ownership, it’s something that salespeople can provide beyond the technology. > The storytelling is where the human connection has to come out. Because in my opinion, the only way you sell something to anyone is if you educate them and you inspire them to want to learn more about it. Sellers today are in the education and inspiration business*.-Lars Nilsson* # The final takeaway: Call someone you love and connect With all the training and experience Nilsson has gained in his decades-long career, his greatest takeaway is also a very human one: connect with someone at the end of the day. For Nilsson, it’s calling his son or daughter or mother to talk about their day, but that connection helps him be a better father and son — in addition to a great sales leader. ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sales Success [View all](https://www.risescience.com/topics/sales-success.md) [Blog ![](/assets/5fc969cc752c37765d207109_main.avif) Sales Success #### When You Can’t Add Hours to the Sales Day 35 MINS](https://www.risescience.com/blog/katie-mckay-john-hancock-investments-sleep-sales-enablement.md)[Blog ![](/assets/5f8891f873235130a3f31a5a_main.avif) Sales Success #### How to Get Your Team Speaking the Same Language of Sleep 34 MINS](https://www.risescience.com/blog/lexi-bohonnon-yext-speaking-the-same-language-of-sleep.md)[Blog ![](/assets/5f5fbad68fba40c266278f66_Ron_-_main.avif) Sales Success #### Beans & Bullets: Military Insights on the Power of Sleep for Sales Teams 32 MINS](https://www.risescience.com/blog/ron-needham-manpower-group-power-of-sleep-for-sales-teams.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How to Get Your Team Speaking the Same Language of Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/lexi-bohonnon-yext-speaking-the-same-language-of-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How to Get Your Team Speaking the Same Language of Sleep ![](/assets/5f8891f873235130a3f31a5a_main.avif) Lexi Bohonnon, Vice President of Sales Engineering, Yext [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000493057856) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/648ZAc6ccI0Z8MCJz0hQ6Z?si=XlzizqIvQ2adiPpxU7YKWQ) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/cmlzZXNjaWVuY2UucG9kYmVhbi5jb20vYzFkYWI0YmQtYWYxYi0zNmZhLThiOTItMTgyY2UyYTllYjgw?sa=X&ved=0CAUQkfYCahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQBA) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/3-how-to-get-your-team-speaking-the-same-language-of-sleep-w-lexi-bohonnon-vp-of-sales-engineering-at-yext-78155946) [Lexi Bohonnon](https://www.linkedin.com/in/lexi-bohonnon-818b4418), VP of Sales Engineering at [Yext](https://www.yext.com/), is building a more effective team while also supporting their wellbeing. She came on the show today to explain how healthy sleep habits are making her team stronger, why sleep is one of her top priorities for this year, and how accountability (and a little competitiveness) helps everyone manage their sleep. ## A bedtime story I first met Lexi after reaching out with a cold email. In it, I asked if she was interested in talking about the relationship between sleep and sales. She wrote back to tell me sleep was one of her top 3 priorities for the year. And that surprised me — I can probably count on one hand the number of sales leaders who had sleep on their list of priorities for 2020 — but it became the basis for a great customer relationship. As a sales leader, Lexi has learned the impact sleep has on wellbeing and performance. At Yext, the product isn’t particularly technical, so her team relies heavily on their sharp storytelling skills to help close a sale. And to maintain the creativity needed for their particular mode of selling, Lexi knows that sleep is crucial — an intuition [backed by the science](https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2012.01006.x) on creativity. > *I think I found from both personal experience and the team’s experience that,* ***when we're not able to manage sleep, we are not able to perform.*** *— Lexi Bohonnon* Despite the vital role creativity plays in her team’s performance, up until recently, her distributed team were constantly traveling. Jet lag and sleep deprivation from that lifestyle conspired to limit performance when her team needed it most. Once the pandemic hit, the shift to a work-from-home environment did little to solve these issues. They simply took on a different form. The constant Zoom calls, the steady erosion of the line between home and work — it’s a distinct kind of fatigue. And in both cases, the threat of burnout was real. Lexi was correct to make sleep a priority in 2020 — and COVID-19 proved it. ## Lexi’s sleep evolution Lexi’s own attitudes toward sleep have evolved over the years. Like so many high-performance professionals, she used to think she could just tough it out and still somehow perform at the top of her game. > *I took for granted for so long that sleep really impacted my performance and I was one of those people who knew it, read it, heard about it, but didn't heed it.* ***I thought that I was invincible.*** *— Lexi Bohonnon* But over the years, she realized she was frequently fielding comments about how often she got sick. She noticed the times she felt unwell correlated to times she wasn’t meeting her own sleep needs. She ultimately recognized that when she was sleep-deprived, her performance suffered. Then she saw it happening on her team. Health and wellness came up often in weekly check-ins. Her team expressed concerns about being exhausted, sick, and struggling to keep up with their workout schedules. She made the connection. She realized sleep was something that we all take for granted — and that it was time to do something about it. Luckily, Yext is a company that takes wellbeing seriously, so they were very supportive after she responded to my email and started working with Rise to make sure everyone on her team was meeting their sleep need. And after her own sleep journey to get there, she and her team began to evolve together. When the team first began using Rise, their conversations slowly incorporated a shared language around sleep. At first, the conversation mostly centered around sleep debt — an issue that the team’s natural competitiveness actually helped them tackle as they competed for the best numbers. Over time, though, their sleep conversations have grown more sophisticated. Now they’re discussing energy management. They’re strategizing over how to best harness their circadian rhythm data. The team’s members are conversing in their new shared language of sleep with the proficiency of native speakers. ## Staying accountable Lexi sees her team as partners. As such, going on this journey together was important for her. However, as a sales leader, she knows it’s her responsibility to encourage healthy sleep habits for the good of her team. > *I think that the additional layer of support going beyond just a benefit from HR helps reiterate that* ***sleep truly is a priority for our team.****— Lexi Bohonnon* Still, the shared journey helps keep everyone accountable. In Lexi’s own life, she knows it’s easier to shut down the computer and get to bed when there is encouragement from a friend or partner. On the road, it’s harder to stick to her guns and get to bed when she should. That’s why her performance tip is to understand the importance of accountability and work it into whatever you want to accomplish. Whether that be exercise, learning a new skill, or sleep. We can all accomplish great things when we put our minds to it — it’s just a little easier when we’re held accountable. *To hear this episode, and many more like it, you can subscribe to The Rise Science Podcast* [*here*](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422)*.* *If you don’t use iTunes, you can find us* [*here*](https://open.spotify.com/show/5PKS60YBcug4KbvVvCdd9Z)*.* ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sales Success [View all](https://www.risescience.com/topics/sales-success.md) [Blog ![](/assets/5fc969cc752c37765d207109_main.avif) Sales Success #### When You Can’t Add Hours to the Sales Day 35 MINS](https://www.risescience.com/blog/katie-mckay-john-hancock-investments-sleep-sales-enablement.md)[Blog ![](/assets/5fb2c442a87ed205a27e106c_main.avif) Sales Success #### For Sales Success: “Be Authentic, Be Human, Build Good People” 37 MINS](https://www.risescience.com/blog/lars-nilsson-snowflake-sales-success.md)[Blog ![](/assets/5f5fbad68fba40c266278f66_Ron_-_main.avif) Sales Success #### Beans & Bullets: Military Insights on the Power of Sleep for Sales Teams 32 MINS](https://www.risescience.com/blog/ron-needham-manpower-group-power-of-sleep-for-sales-teams.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Why Does My Energy Fluctuate So Much? A Sleep MD Explains published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/low-energy domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why Does My Energy Fluctuate So Much? A Sleep MD Explains Updated 2023-10-20 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Why Does My Energy Fluctuate So Much Throughout the Day? * Your energy levels fluctuate throughout the day due to your circadian rhythm, or body clock. * Sleep debt, diet, exercise, your sleep schedule, and light exposure can affect when and by how much your energy fluctuates. * The [RISE app](https://app.adjust.com/oha9msp) can predict when you’ll feel peaks and dips in energy each day and help you get more energy overall. In the morning, you’re alert and smashing through your to-do list, but come the afternoon you can’t keep your eyes open. Then by 6 p.m., you’re buzzing again. Even more confusing? When these peaks and dips in energy happen at different times the next day and are unpredictable throughout the week. What gives? The main reason your energy levels fluctuate so much is due to your circadian rhythm, or body clock. Other factors — like sleep deprivation, sleep timing, light exposure, exercise, and food — can add to these ups and downs in your energy and change when they happen. Read on to find out what makes your energy fluctuate so much, how to make your energy more predictable, and how you can use the RISE app to plan for these changes and get more energy overall. ## Advice From a Sleep Doctor “Your energy levels rise and fall across the day as part of your circadian rhythm, or body clock," says Dr. Chester Wu. "You’ll naturally feel groggy when you first wake up, feel more energetic in the morning, have an afternoon slump, and then a second wind in the early evening. Getting enough sleep can make these fluctuations in energy feel better and higher and a consistent sleep schedule can make the timing of your energy fluctuations more predictable.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Why Does My Energy Fluctuate So Much? Your energy levels fluctuate across the day and these peaks and dips in energy can happen at different times and by different amounts. Here’s why: * Your energy fluctuates in a predictable pattern throughout the day because of your circadian rhythm, or body clock. You’ll feel groggy when you first wake up (known as sleep inertia), feel more energetic in the morning, have an afternoon slump, and a second wind in the early evening, before winding down for sleep. * Sleep debt, ultradian rhythms, exercise, and what and when you eat and drink can make your energy fluctuate even more, affecting both the amount of energy you feel and when it rises and falls. * Your sleep schedule and when you get light exposure can shift the timing of your circadian rhythm, therefore shifting the timing of when your energy rises and falls. But your energy will still follow a predictable pattern. Let’s dive into all of those factors in more detail. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), more commonly known as your internal body clock, dictates when every cell in your body is at work and at rest over the rough span of 24 hours. Your circadian rhythm is the main reason why your energy fluctuates throughout the day. ‍ It dictates your sleep-wake cycle, when your body makes certain hormones like [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) to make you feel alert and melatonin to make you feel sleepy, when your body temperature fluctuates, and, as a result, when your alertness, performance, and energy levels are at their highest — and lowest — throughout the day. ![RISE app can determine your circadian rhythm](/assets/6722d87b02dcd739676e7c52_66eddd4790a517da2b26440d_6531ba2fa20d785f64d26060_circadian_2520rhythm_result.webp) Caption: Your circadian rhythm follows a predictable roughly 24-hour cycle. Source:[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/) It’s normal for your energy levels to fluctuate. In fact, they follow a predictable pattern each day. ‍ Here’s what energy levels normally look like: * You wake up and feel [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess * You have a peak in energy around mid-morning * You have a dip in energy, known as the [afternoon slump](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) * You have another peak in energy around the early evening * Your energy winds down until bedtime It’s not just your energy levels that go up during your peaks. Research shows your [attention](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136), emotional regulation, mood, [accuracy](https://www.tandfonline.com/doi/abs/10.1081/CBI-200041039), reaction time, and [learning ability](https://direct.mit.edu/rest/article-abstract/98/1/1/58293/How-the-Time-of-Day-Affects-Productivity-Evidence) can be higher, too. And during your dips, you’ll feel lower on energy and may find your mood, motivation, and even your [ethics](https://journals.sagepub.com/doi/abs/10.1177/0956797613498099) take a hit. It might also feel like you’ve got [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) during these times. An interesting exception? [Research](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) suggests you may be better at solving problems that need insight or creativity during your dips in energy. The timing of your circadian rhythm — and therefore when your energy levels rise and fall — is dictated in part by your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md). This is whether you’re an early bird, night owl, or something in between. An early bird will have their energy peaks and dips earlier in the 24-hour cycle than a night owl. All this may sound complicated, but RISE can predict the timing of your circadian rhythm each day and show you when your energy levels are expected to rise and fall. ![RISE app screenshot showing your energy peak and dip times](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict when your energy levels will fluctuate. #### Getting Out of Sync With Your Circadian Rhythm When you’re out of sync with your circadian rhythm, your energy levels will still fluctuate, but they can be lower overall and your peaks and dips can happen at inconsistent times. You can get out of sync with your circadian rhythm by: * Working night shifts * Having an irregular sleep schedule * Ignoring your chronotype (like a [night owl forcing themselves up early](https://www.risescience.com/blog/how-to-become-a-morning-person.md)) * Flying across time zones and getting [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) * [Daylight savings time](https://www.risescience.com/blog/spring-daylight-saving.md) Your body might be producing cortisol (which makes you feel alert), dopamine (which is linked to pleasure and motivation), and melatonin (which primes you for sleep) at the wrong times. This can mean you [wake up tired](https://www.risescience.com/blog/waking-up-tired.md) or feel wired at bedtime. You may find yourself [falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) during the day and missing out on sleep at night — leading to lower energy. To make things more complicated, there’s more than one clock that can get out of sync. You have your central clock, which controls your sleep-wake cycle, and you have clocks in almost every tissue and organ in your body, including your liver, digestive system, and immune system. These are known as [peripheral clocks](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). These clocks can get out of sync with your central clock. If you eat at irregular times, for example, your digestive clock can get thrown off course (which is why we often have [digestive issues](https://www.risescience.com/blog/jet-lag-symptoms.md) when traveling across time zones). Circadian misalignment (when you’re out of sync) can lead to low energy, impaired [mental performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/), more [procrastination](https://www.risescience.com/blog/how-to-stop-procrastinating.md), [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md), and physical and mental health problems. It can [increase your risk](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) of heart disease, type 2 diabetes, obesity, depression, and [attention deficit disorders](https://www.risescience.com/blog/adhd-and-sleep-problems.md) — all of which can affect your energy levels. **Heads-up:** The timing of your circadian rhythm can change from day to day (more on that soon), but it also shifts across your lifetime. Teenagers are usually more night owls, so the timing of their energy fluctuations will skew later in the day. As we age, our circadian rhythms tend to shift earlier, so we become more natural early birds with energy peaks and dips earlier in the 24-hour cycle. Our circadian rhythms also flatten as we age, so the cues for when to go to sleep and wake up aren’t as strong and energy peaks and dips are naturally more muted. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. It’s measured against your sleep need, which is the unique amount of sleep you need a night. If you haven’t been getting enough sleep recently, you’ll have sleep debt and will feel low on energy throughout the day. Together, sleep debt and circadian rhythm are the two biggest factors influencing your energy levels each day. They independently impact your energy levels and affect each other. ‍ Your circadian rhythm keeps ticking away even when you’ve got sleep debt. But those dips in energy will feel worse when you’re sleep deprived, meaning you might find it much harder to[get out of bed](https://www.risescience.com/blog/getting-out-of-bed.md), make it through the afternoon without a caffeine hit, or simply [want to sleep all the time](https://www.risescience.com/blog/sleepy-all-the-time.md). And your peaks in energy won’t be as high as they could be. When you get more sleep, you’ll probably find your energy levels pick up again. It’s not all about *how much* sleep you get, though. [Unbroken sleep](https://pubmed.ncbi.nlm.nih.gov/12003157/) is more restorative than [restless sleep](https://www.risescience.com/blog/restless-sleep.md). And how you feel about your sleep matters, too. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/35192907/) found more light sleep and less time awake at night is linked to being more satisfied with your sleep. And [research from 2021](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep has a bigger impact on fatigue than sleep duration. **Heads-up:** Everyone needs a different amount of sleep, and the range might surprise you. When we looked at how much sleep 1.95 million RISE users need, sleep needs ranged from five hours of sleep to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/6719871ac86ba56f85e5832c_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app can tell you how much sleep you need. RISE can work out how much sleep you need and whether you’re carrying any sleep debt. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### Ultradian Rhythms [Ultradian rhythms](https://www.mdpi.com/2079-7737/8/1/15) are shorter rhythms than your full 24-hour circadian rhythm. When it comes to your energy, ultradian rhythms usually last about 90 minutes. You may notice you can speed through your to-do list in high-energy mode for an hour or so before needing a break before the next 90-minute burst of energy. You can learn more about ultradian rhythms and [how to focus](https://www.risescience.com/blog/how-to-focus-better.md) here. ### Diet What you eat can influence how much your energy levels fluctuate throughout the day. Sugary snacks and simple carbs like white bread can spike your blood sugar levels, giving you a sugar rush. But you’ll soon get hit with the sugar crash and a rapid drop in your energy levels. Nutritional deficiencies such as a vitamin D, vitamin B12, or iron deficiency can cause tiredness. On the other hand, a balanced diet of fruits, veggies, and complex carbohydrates (like oatmeal and brown rice) can give you a steady release of energy over the course of the day. We’ve covered more [foods that give you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here. Your diet can also make the peaks and dips in your circadian rhythm feel better or worse. [Research](https://pubmed.ncbi.nlm.nih.gov/22155490/) shows a heavy lunch can make you feel sleepier and perform worse during your afternoon dip in energy. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found a breakfast rich in complex carbs was linked to higher levels of alertness in the morning compared to a breakfast with moderate carbs, proteins, and fats. A high-protein breakfast was linked to lower alertness compared to the moderate breakfast. And another [study](https://pubmed.ncbi.nlm.nih.gov/26697955/) found school kids who ate breakfast performed better than those who skipped breakfast. Kids who ate more whole grains in the morning performed much better in reading, fluency, and math tests, whereas those who had fruit juice performed worse. When it comes to drinks, [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md) can give you an energy boost whereas [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) can first act as a stimulant and then make you feel drowsy. And both of these drinks can disrupt your sleep if you consume them too close to bedtime.[Dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue and drinking water too close to bedtime can lead to middle-of-the-night bathroom trips. If you eat dinner close to bedtime, you can also have trouble falling and staying asleep. This can cause sleep debt to build up, lowering your next-day energy levels. In general, [avoid eating two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). You may even want to finish eating earlier than this. A[2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A1/7181542) found time-restricted eating (when you eat within a certain window of time, such as between 8 a.m. and 8 p.m.) was linked to getting more sleep and sleeping earlier. RISE can tell you when to have your final meal, cup of coffee, and alcoholic drink each day to stop them from messing with your sleep and energy levels. ![RISE app screenshot showing when to have your last big meal](/assets/6722d87b02dcd739676e7c65_66edd7a9aa10399a9c65a370_6522b59a7ef8e5244a5d75a0_RISE-avoid-late-meals.webp) The RISE app can tell you when to stop eating before bed. *RISE users on iOS 1.202 and above can*[*set up their avoid late meals reminder*](https://web.risescience.com/open-in-app/?route=habits/module/late_meal/) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Exercise Exercise is almost always good for your energy levels and your sleep. In the short term, it can increase your heart rate, blood flow, and endorphins for an energy boost. And in the long run, it can help to increase your energy levels. Exercise can lower your stress levels and help with weight loss, which can help you get a good night’s sleep, too. A [2022 study](https://www.nature.com/articles/s41467-022-34503-2) found more physical activity during the day leads to more energy the next morning. And a [2023 systematic review](https://www.cureus.com/articles/178269-the-effect-of-physical-activity-on-sleep-quality-and-sleep-disorder-a-systematic-review#!/) found regular exercise can help you fall asleep faster and improve your sleep quality. [Working out on no sleep](https://www.risescience.com/blog/working-out-with-no-sleep.md) may even mitigate *some* of the short-term negative impacts of sleep loss (although more research is needed). If you don’t exercise, or have recently stopped because of an injury or a busy work schedule, your energy levels may be lower. Or you might notice on the days you work out, your energy levels are higher. Exercise can also make those dips in energy first thing and during the afternoon feel more manageable to help stabilize your energy across the day. One [study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) found just 30 seconds of exercise can help you shake off sleep inertia in the morning. And another [study](https://psycnet.apa.org/buy/1987-14916-001) found a 10-minute walk can boost your energy more than eating a candy bar. On the other hand, exercising too much can tank your energy levels, so make sure you’re taking those rest days. Exercising during the day is best. Intense exercise within an hour of bedtime can keep you up. RISE can tell you when it’s best to skip a workout or opt for something gentle like yoga before bed. ### Your Sleep Schedule *How much* we sleep affects our energy levels, but *when* we sleep also makes a difference. If you have an inconsistent sleep schedule, you’ll throw your circadian rhythm and the predictability of your energy levels off track. This can happen if you’re working night shifts or rotating shifts, or if you simply stay up and [sleep in later on weekends](https://www.risescience.com/blog/sleeping-in.md) compared to during the week. This is known as [social jetlag](https://www.risescience.com/blog/social-jetlag.md) and it’s common. About [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) have it and go to bed at least two hours later on the weekend. When you’ve got an inconsistent sleep schedule, you’ll still experience those peaks and dips in energy as part of your circadian rhythm, but they’ll happen at different times each day, depending on when you went to sleep and woke up. So your energy can be lower overall and it’ll fluctuate unpredictably across the week. Having a consistent sleep schedule, on the other hand, can help to keep the timing of your energy fluctuations more consistent and predictable day to day. ### Light Exposure The timing of your circadian rhythm isn’t set in stone. It can be changed by something called a zeitgeber. Zeitgebers, German for time-givers, are external cues that time your circadian rhythm with the outside world. Zeitgebers include: * Light exposure (the most powerful one) * Temperature * Meals * Exercise * Social interactions A zeitgeber can either bring the timing of your circadian rhythm forward or push it back, depending on when in the 24-hour cycle you’re exposed to it. For example, if you get light exposure late at night, you can push back your circadian rhythm, pushing back when you’ll feel sleepy and alert. If you get it early in the morning, you can bring forward the timing of your circadian rhythm, meaning those peaks and dips will happen earlier than usual. Getting light exposure, eating, and exercising at roughly the same times each day can keep your circadian rhythm running smoothly, meaning your energy fluctuations will happen at roughly the same times across the week You should get out in light as soon as possible after waking up and at a consistent time each day to reset your circadian rhythm, and avoid light in the run up to bedtime to make sure you don’t push back your circadian rhythm. You can learn more about [when to get light exposure](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here for the best sleep, energy, and health. **Heads-up:** If you find you’re [always tired](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md), a sleep disorder or medical condition may be to blame. Insomnia, sleep apnea, chronic fatigue syndrome, depression, anemia, high blood pressure, and thyroid problems like hypothyroidism can leave you with a lack of energy. Medications can also cause sleepiness as a side effect. Talk to your healthcare provider to rule out any underlying causes. Beyond health conditions, [allergies](https://www.risescience.com/blog/can-allergies-make-you-tired.md), [air quality](https://www.risescience.com/blog/air-quality-and-sleep.md), [wildfire smoke](https://www.risescience.com/blog/can-wildfire-smoke-make-you-tired.md), stress levels, and [hormones](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) can all fluctuate from day to day, causing your energy levels to fluctuate too. ## How to Manage Your Energy Levels? It can be hard to know when a peak in energy is coming up and when a dip is about to hit, especially if your sleep schedule is all over the place. RISE works as a [personal energy tracker](https://www.risescience.com/blog/personal-energy-tracker.md) and can predict the timing of your energy peaks and dips each day. This way, you’ll never miss a productivity peak and won’t be caught out when your energy drops. You can integrate RISE into your Apple or Google calendar to align your daily energy fluctuations with your tasks and meetings. For example, you can schedule your most demanding tasks — like coding, giving a sales presentation, or doing a demanding HIIT workout — for your peaks in energy. Easier tasks — like errands, emails, taking a nap, or going for a walk — can be scheduled for your dips in energy. RISE can also find the best time in your calendar to do energy-boosting activities like going for a walk or getting out in natural light. You can also check your sleep debt each morning to know whether you can expect your energy levels to be higher or lower, and make some healthy lifestyle changes to your diet and exercise routine to boost your overall energy. Plus, remember to keep your sleep schedule as consistent as possible and get light in the morning and avoid it before bed to make your energy fluctuations more predictable from day to day. You can learn [how to be more productive](https://www.risescience.com/blog/how-to-be-more-productive.md) here and [when you’re most productive](https://www.risescience.com/blog/when-are-you-most-productive.md) here. ![RISE app screenshot showing different ways to get an energy boost](/assets/6722d87b02dcd739676e7c69_66eddae9f7666d59dd01de73_6531bd1ceebb4df779ce2fa2_RISE-plan-boost.webp) The RISE app can help you schedule energy-boosting activities into your day. ## How to Stop Energy Levels Fluctuating? You can’t stop your energy levels from fluctuating exactly, but you can make the dips feel more manageable, the peaks feel more powerful, and the timings of both more consistent. Here’s [how to get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md): * **Pay down your sleep debt:** We recommend keeping your sleep debt below five hours for maximum energy. This is one of the best things you can do to boost energy. You can pay back sleep debt by taking short afternoon naps, going to sleep a little earlier than usual, and sleeping in a little later. * **Get in sync with your circadian rhythm:** Keep a regular sleep schedule (even on weekends), try to eat your meals at roughly the same times, and get out in sunlight as soon as you can each morning and avoid light before bed. If your circadian rhythm doesn’t match your daily life (perhaps you need to be up earlier for work), you can learn [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here to shift it earlier or later. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows a consistent sleep schedule can help you feel more energy overall, even if you get the same amount of sleep on an inconsistent schedule — and your energy will rise and fall more predictably. Plus, RISE users with consistent sleep patterns have lower sleep debt than those with inconsistent patterns — and lower sleep debt equals more energy. * **Eat a healthy diet:** Swap processed foods and sugary snacks for fruits, veggies, whole grains, proteins, and healthy fats, and make sure you’re drinking enough water. You can enjoy caffeine, but check RISE to see when you should stop drinking it each day.[Research from 2022](https://www.sciencedirect.com/science/article/abs/pii/S2212267222000387) says diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and low in saturated fats are linked to better sleep quality. Talk to a healthcare professional or a nutritionist about supplements if needed. * **Do energy boosters during your dips in energy:** Reduce feelings of fatigue by going for a brisk walk or a full workout, taking a cold shower, playing your favorite music, or taking a nap. We’ve covered more ways to [feel more awake](https://www.risescience.com/blog/how-to-feel-more-awake.md) here. * **Improve your sleep hygiene:** Sleep hygiene is the name for the daily behaviors that influence your sleep. With better sleep hygiene, you’ll have an easier time falling asleep, getting unbroken sleep, keeping your sleep debt low, and staying in sync with your circadian rhythm. Good sleep hygiene includes [keeping your bedroom cool](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md), dark, and quiet, getting out in sunlight in the morning, and dimming the lights about 90 minutes before bed. RISE can guide you through 20+ sleep hygiene habits and tell you the best time to do each one based on your circadian rhythm that day. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can guide you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Get More Consistent Energy Throughout the Day It’s natural for your energy levels to wax and wane as the day goes on. This is due to your circadian rhythm. Sleep debt, diet, and exercise can influence how high your energy is overall and when it rises and falls. And the timing of your sleep and light exposure can shift when these peaks and dips happen. RISE can help you get higher and more stable energy levels. The app can predict your circadian rhythm each day, so you know when your energy peaks and dips will be. And it’ll help you get in sync to give your energy levels a boost and make them more consistent day to day. RISE also works out how much sleep debt you have and keeps track of it as you pay it back. This will make your energy peaks more potent and dips more manageable. Finally, RISE can guide you through 20+ good sleep habits to help you get a better night’s sleep for more energy. It can happen fast — 80% of RISE users report more energy within five days of using the app. ## FAQs ### Why does my energy fluctuate so much? Your circadian rhythm, more commonly known as your internal body clock, dictates when every cell in your body is at work and at rest over the rough span of 24 hours. Your circadian rhythm is the main reason why your energy fluctuates throughout the day. Across the week, an irregular sleep schedule and being exposed to light at different times can change when your energy levels fluctuate. ### Why do my energy levels fluctuate throughout the day? Your circadian rhythm, more commonly known as your internal body clock, dictates when every cell in your body is at work and at rest over the rough span of 24 hours. Your circadian rhythm is the main reason why your energy fluctuates throughout the day. Sleep debt, sleep timing, light exposure, diet, and exercise can also influence when and how your energy levels fluctuate. ### Why do my energy levels just drop? Your energy levels can drop because of your circadian rhythm, or body clock. This causes your energy to fluctuate, being higher in the morning and early evening and lower in the afternoon. Your energy may also drop because of a sugar crash, dehydration, or lack of sleep. Inconsistent sleep times and badly timed light exposure can make your energy drop at different times day to day. ### What affects energy levels? Energy levels are affected by how much sleep you get, how in sync you are with your circadian rhythm, sleep timing, light exposure, diet, exercise, medical conditions, medications, and hormones. Your energy levels will naturally fluctuate across the day as part of your circadian rhythm and they’ll be lower if you don’t get enough sleep. ### How do you track your body's energy level? You can track your body’s energy level by noting down the time and how much energy you feel for several days. The RISE app can help you stay ahead of your energy levels by predicting when your energy will rise and fall each day and guiding you through steps to get more energy and make it more consistent. ### Inconsistent energy levels ADHD ADHD can cause restlessness, trouble concentrating, and sleep problems, which can cause inconsistent energy levels. Get more consistent energy with ADHD by making sure you’re getting enough sleep and syncing up with your circadian rhythm. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: Magnesium for Leg Cramps at Night: Does It Really Work? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Magnesium for Leg Cramps at Night: Does It Really Work? Published 2024-06-14 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Magnesium may help with leg cramps at night, but much more research is needed. Studies have mixed results and rarely look at the general population. * Studies show that magnesium can reduce the severity and frequency of leg cramps for some people — like pregnant women. But there’s also research showing it’s not effective for others. * The RISE app can help you get the best sleep possible while you’re treating your leg cramps and beyond. RISE guides you through 20+ sleep hygiene habits proven to help you fall asleep faster and wake up less often, making sure nothing else disrupts your sleep. Leg cramps can be painful at any time of day or night, but nocturnal leg cramps come with the added pain of losing out on sleep. If you have them, you’re not alone, [up to 60%](https://pubmed.ncbi.nlm.nih.gov/22963024/) of us have had nocturnal leg cramps. Magnesium supplements may help, but the science is mixed. Below, we dive into what we know about magnesium for leg cramps at night. Plus, we cover how the RISE app can help you fall and stay asleep while you’re treating your leg cramps — and beyond. ## Advice From a Sleep Doctor “The research on magnesium for leg cramps isn’t conclusive,” says Dr. Chester Wu. “Magnesium may reduce leg cramps for some, like pregnant women, but it might not help everyone. Try stretching, exercising, and cutting down on alcohol to reduce leg cramps, and speaking to your healthcare provider about whether magnesium could help.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Magnesium Help Leg Cramps at Night? It’s unclear if magnesium can help leg cramps at night. Some studies show that it can, but other studies show that it can’t. Studies on magnesium and leg cramps are often done on certain populations — like [pregnant women](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) or older adults — so it’s unclear if magnesium can help the general population with leg cramps. Plus, studies have conflicting results, are small, and use different doses and types of magnesium — including oral magnesium and intravenous infusions — making it hard to draw any solid conclusions. Many studies also don’t check participants’ baseline levels of magnesium, so we don’t know if having a magnesium deficiency makes a difference. Whether magnesium can help you may depend on: * Whether you have a [magnesium deficiency](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) * What type and how much magnesium you take * What’s causing your leg cramps * Whether you have any health conditions Here’s a round-up of some of the research. ### Magnesium May Help Leg Cramps for Some A [2021 study](https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00747-9) had 175 participants take 226 milligrams (mg) of magnesium oxide monohydrate or a placebo daily for 60 days. Both groups saw a reduction in the number of nocturnal leg cramp episodes they had, but the magnesium group saw a larger reduction. The magnesium group also saw a greater reduction in leg cramp duration and an improvement in sleep quality. ### Magnesium May Help Pregnancy Leg Cramps A [2012 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6860204/) looked at 80 pregnant women with leg cramps. About half took 300 mg of magnesium bisglycinate chelate daily for four weeks and the other half took a placebo. More people in the magnesium group had a 50% reduction in leg cramp frequency and a 50% reduction in cramp intensity compared to the placebo group. A [2014 systematic review and meta-analysis](https://academic.oup.com/fampra/article/31/1/7/438649?login=false) looked at seven studies including 361 people in total. It concluded that magnesium doesn’t appear to help nocturnal leg cramps in the general population, but it may have “a small effect in pregnant women.” ### Magnesium May Not Help Everyone A [2020 review](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009402.pub3/full) looked at 11 randomized controlled trials on magnesium and skeletal muscle cramps including more than 700 participants in total. It concluded that magnesium was unlikely to reduce cramps in older adults, people with liver cirrhosis (liver scarring), and in some pregnant women. ### Improvements May Be Down to the Placebo Effect An older [study from 1999](https://pubmed.ncbi.nlm.nih.gov/10907623/) looked at 42 participants with nocturnal leg cramps. Participants took 900 mg of magnesium citrate twice a day for a month and then a placebo for a month, or vice versa. Participants’ leg cramps improved over time regardless of the treatment they received. The researchers said this was due to a combination of the placebo effect and cramps naturally getting better over time. Newer research has similar findings. In a [2017 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5818780/), 88 older adults took either 865 mg of magnesium oxide or a placebo daily for four weeks. At the end of the experiment, there was no difference between the magnesium group and the placebo group. Leg cramps slightly improved in both groups, but the researchers said the beneficial effect of magnesium could be due to the placebo effect again. ### Magnesium May Improve Your Sleep Outside of Leg Cramps As with everything magnesium, more research is needed. But magnesium supplements may help you get better sleep in general or improve medical conditions or sleep disorders that disrupt your sleep. Magnesium may help people with: * Insomnia * Restless leg syndrome for some * [Night sweats](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) for some * Anxiety * Depression * Low energy **We’ve covered how** [**magnesium can make you tired**](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) **and sleepy here.** **Heads-up:** Nocturnal leg cramps and restless leg syndrome are similar conditions, but they’re not quite the same. * **Nocturnal leg cramps:** These are sudden painful cramps that can happen in the calf muscle and sometimes the thighs or feet at night. They can last a few seconds to 10 minutes, and you might feel lingering pain afterward that lasts for hours. * **Restless leg syndrome (RLS):** RLS is a nerve condition that causes an uncontrollable urge to move your legs, especially in the evening or at night. You might feel a crawling or tingling sensation and moving your legs temporarily makes it go away. Magnesium may help RLS. We’ve covered more on [magnesium for restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Much Magnesium Should I Take for Leg Cramps at Night? There isn’t a recommended amount of magnesium to take for leg cramps at night as it’s unclear if magnesium can help reduce leg cramps. For sleep in general, Dr. Wu recommends: * 400 to 500 mg of magnesium oxide * 250 to 500 mg of magnesium citrate * 200 to 400 mg of magnesium glycinate Start with a low dose and slowly increase if needed and if you’re not experiencing any side effects. In research on leg cramps, the amount of magnesium taken can be high, but this can’t be taken as a guideline for the general public. Studies are done in controlled environments, under medical supervision, and may use high doses to find out how effective they could be. **We’ve covered** [**how much magnesium to take for sleep**](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) **in general here, including how much to take for depression, anxiety, menopause, and exercise performance.** ## When Should I Take Magnesium for Leg Cramps at Night? There isn’t a recommended time to take magnesium for leg cramps at night as more research is needed to find out if magnesium can help — let alone what time would be best. In general, Dr. Wu recommends taking magnesium 30 minutes to one hour before bed. But timing may not be that important, so you can take them earlier if you prefer. Instead of timing, it may be more important to remember to take magnesium every day. To help, RISE can send you a reminder when it’s time to start your bedtime routine, which can include taking magnesium. You can get this reminder on your phone, iPad, or [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md) and customize when you’ll get it exactly. ![RISE app screenshot reminding you of your evening routine activities](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can help you remember to take magnesium before bed. ## Why Could Magnesium Help Leg Cramps at Night? If magnesium helps with leg cramps at night, it's thought to be because magnesium plays a role in nerve and muscle function, aiding in muscle contraction and relaxation. Magnesium also helps transport electrolytes — like calcium and potassium — into your cells. Low magnesium could cause an electrolyte imbalance, which can cause muscle cramps. Not everyone [agrees](https://www.aafp.org/pubs/afp/issues/2012/0815/p350.html) electrolyte imbalances or low magnesium can lead to nocturnal leg cramps, though. But low magnesium may play a role for some people. For example, a [2009 clinical trial](https://tumj.tums.ac.ir/article-1-417-en.html) found that low magnesium levels were associated with leg cramps in pregnant women. Therefore, magnesium supplements could help those with leg cramps caused by low magnesium levels. This could be many of us — [nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough magnesium from food. More research is needed, though. Leg cramps aren’t always caused by low magnesium levels. And even if yours are, it’s not clear if increasing your magnesium intake from food could help or if supplements are best. FYI, foods high in magnesium include: * Leafy green vegetables like spinach * Legumes like lentils, beans, and chickpeas * Nuts and seeds like cashews and pumpkin seeds * Whole grains like brown rice, quinoa, and whole-wheat bread * Fortified cereals **Looking for a sleep supplement? We’ve compared** [**magnesium vs. melatonin**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Treat Leg Cramps at Night? Magnesium may help treat leg cramps at night, but there are other treatment options you can try alongside or instead of magnesium supplements. Here’s what could help: * **Stretching:** Try stretching your leg muscles to relieve cramp when it hits. There’s also some [research](https://www.sciencedirect.com/science/article/pii/S1836955312700681) showing stretching before bed may reduce the severity and frequency of leg cramps at night, but it may not work for everyone. * **Exercise:** Exercising in general and doing some gentle exercise before bed may help reduce the chances of leg cramps. Just be sure to avoid vigorous [exercise before bed](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md), though, as this could keep you awake. RISE can tell you when it’s best to skip a workout or do gentle exercise. * **Cutting down on alcohol:** Alcohol has been [linked](https://pubmed.ncbi.nlm.nih.gov/29987076/) with nocturnal leg cramps in older adults. Cutting down may reduce your chances of cramps and it can help improve your sleep in general, too. [Avoid alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). * **Speak to your healthcare provider:** [Vitamin D](https://dergipark.org.tr/en/download/article-file/487203), [vitamin E](https://journals.lww.com/americantherapeutics/abstract/2010/09000/a_selected_controlled_trial_of_supplementary.3.aspx), and potentially magnesium could help reduce your leg cramps. But research is mixed for all three. Your provider can let you know if they could be safe and effective for you. FYI, quinine is no longer recommended as a treatment for leg cramps as it can cause serious adverse effects, including death. The FDA has ordered quinine not to be marketed as a leg cramp treatment. **Expert tip:** If you experience leg cramps, you want to make sure nothing else disrupts your sleep and the sleep you get is the best it can be. Improving your sleep hygiene is key. Sleep hygiene is the name for the habits that help you fall and stay asleep. They include: * Getting at least 10 minutes of natural light first thing each morning * Avoiding bright light about 90 minutes before bed * Avoiding caffeine about 12 hours before bed, alcohol three to four hours before bed, and [large meals two to three hours before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * Make sure your bedroom is dark, cool, quiet, and relaxing — this last one is especially important if [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) around leg cramps keeps you up * Wake up and go to bed at the same times each day RISE can tell you the best time to do 20+ sleep hygiene habits based on your circadian rhythm, or body clock. This makes them even more effective. ![RISE app screenshot of sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can tell you when to do daily sleep hygiene behaviors. Improving your sleep hygiene can help you meet your sleep need — the amount of sleep you personally need. RISE can tell you how much sleep to aim for as it’s not a simple eight hours for everyone. For example, among 1.95 million RISE users aged 24 and up, sleep needs ranged from five hours to a whopping 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. ## Magnesium for Leg Cramps: It Might Work for You Magnesium supplements may reduce leg cramps at night, but they’re not guaranteed to work for everyone. They may help if you’re pregnant, but get medical advice to make sure they’re safe for you. To get the best sleep possible — even with leg cramps — focus on improving your sleep hygiene. RISE can tell you the best time to do 20+ sleep hygiene habits to help you fall and stay asleep. User says these reminders have improved their nights and days: “Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously…I now sleep better than ever and feel so much more productive throughout the day.” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it doesn’t take long — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Does Magnesium Help Menopause Night Sweats & Hot Flashes? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Magnesium for Hot Flashes and Night Sweats: Does It Really Help? Published 2024-06-07 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Magnesium may help with night sweats, but more research is needed. There aren’t any studies looking at magnesium and night sweats specifically in the general population. Research looking at whether magnesium can reduce menopausal hot flashes is mixed. * There isn’t any research showing that taking magnesium supplements can *cause* night sweats, and it’s not a listed side effect of taking magnesium or taking too much magnesium. If you’re sweating at night, it may have other causes including a warm bedroom, stress and anxiety, or menopause. * The RISE app can help you get better sleep whether you decide to take magnesium or not. RISE guides you through 20+ sleep hygiene habits proven to help you fall asleep faster and wake up less often in the night. Whether it’s from menopause or medication, sweating and hot flashes are never fun. But they’re even more stressful when they happen at night and stop you from getting the sleep you need. Magnesium supplements may help with night sweats, but more research is needed — much more research. Below, we dive into the science behind magnesium and night sweats to find out if they can help keep you cool. Plus, we share how the RISE app can help you fall and stay asleep more easily as you look into treating your night sweats. ## Advice From a Sleep Doctor “Magnesium supplements may help with night sweats, but much more research is needed to confirm. Beyond magnesium, you can improve night sweats by cutting down on triggers like alcohol and caffeine, keeping your bedroom cool, and trying hormone replacement therapy if you’re going through menopause,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Magnesium Help With Night Sweats? Magnesium may help with night sweats, but more research is needed. There aren’t many studies on magnesium and night sweats or many on the general population. And some studies show magnesium can improve hot flashes — sudden feelings of warmth — while others show it can’t. **Did you know?** If you experience them, you likely know the difference, but night sweats aren’t the same as hot flashes. There’s no clear definition of night sweats, but some [experts](https://www.aafp.org/afp/2003/0301/p1019.html) describe it as sweating so much at night that you have to change your bedding. Other [definitions](https://www.aafp.org/pubs/afp/issues/2020/1001/p427.html) include sweating even though your bedroom isn’t warm. Hot flashes are [defined](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459071/) as temporary feelings of heat, sweating, and flushing that last one to five minutes. You might also feel anxiety and chills. Hot flashes can happen at night. It’s unclear *how* magnesium could help night sweats and hot flashes, though. Hot flashes may be caused by an imbalance of the chemicals serotonin and norepinephrine in your brain. Medications that increase your serotonin levels can reduce hot flashes. Magnesium can affect your nervous system, blood vessels, and serotonin, so it may help reduce night sweats this way. But that’s just a theory. Another theory is that magnesium balance in your cells is linked to the hormones progesterone and estrogen. Declining progesterone and estrogen levels during menopause can cause hot flashes and magnesium may play a role here. But again, it’s just a theory and more research is needed. Magnesium may not improve night sweats for everyone. Whether magnesium helps with your night sweats may depend on: * What’s causing your night sweats * If you have a health condition or sleep disorder * If you have a [magnesium deficiency](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) (although a link hasn’t been found between magnesium deficiency and night sweats) * How much magnesium you take * Which form of magnesium you take ### Studies on Magnesium and Hot Flashes There isn’t a lot of research out there, but we do have a few studies to go off. #### Mixed Magnesium Supplements May Help Night Sweats A [2006 study](https://pubmed.ncbi.nlm.nih.gov/16957676/) found that taking a mixed supplement — which included magnesium, soy isoflavones, calcium, and vitamin D3 — for 24 weeks helped reduce night sweats. But it’s unclear whether magnesium can take the credit, if it’s something else in the supplement, or if it’s the combination of everything in the supplement. #### Magnesium May Reduce Hot Flashes in Breast Cancer Patients A [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085555/) looked at breast cancer patients experiencing menopausal hot flashes. Participants took 400 milligrams (mg) of magnesium oxide for four weeks, increasing to 800 mg if needed. The number of hot flashes a week decreased by about 41% and the severity of hot flashes decreased by about 50%. Beyond improved hot flashes, participants had less [fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md), sweating, and distress. But the study was small — only 25 participants! — and it looked at hot flashes in general, not night sweats specifically. Plus, the participants had breast cancer, so we can’t be sure that magnesium supplements would improve night sweats in women who don’t have breast cancer. Another small [study from 2010](https://ascopubs.org/doi/abs/10.1200/jco.2010.28.15_suppl.e19530) found 400 mg of magnesium oxide for four weeks reduced hot flashes by 50% or completely resolved them in most participants experiencing hot flashes from breast cancer treatment. #### Magnesium May Not Reduce Hot Flashes in Postmenopausal Women with a History of Breast Cancer A [2015 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442087/) found magnesium *didn’t* help with hot flashes. This study looked at almost 300 postmenopausal women with a history of breast cancer and hot flashes. Participants were given either 800 mg or 1200 mg of magnesium oxide a day or a placebo. Participants had fewer hot flashes and less severe hot flashes with both doses of magnesium — but similar improvements were also seen in the placebo group. The researchers concluded that magnesium oxide may *not* help women with hot flashes. FYI, in these studies, it’s unclear if participants had low magnesium levels to begin with. **Speak to a healthcare provider if you’re experiencing night sweats.** They can determine the cause and the best treatment — which may or may not include magnesium. #### Other Ways to Treat Night Sweats There are other ways to treat night sweats. You can: * Make sure your bedroom is cool — use a fan or set AC to 65 to 68 degrees Fahrenheit and aim for [40% to 60% relative humidity](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325) * Wear breathable pajamas and [socks](https://www.risescience.com/blog/sleeping-with-socks-on.md), and use a cooling [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) * Reduce stress and anxiety, especially before bed (check out RISE’s relaxation exercises for this) * Avoid triggers like [alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) three to four hours before bed, caffeine about 12 hours before bed, and spicy foods and large meals two to three hours before bed * Cognitive behavioral therapy (CBT) * Supplements like [omega-3 fatty acid supplements](https://journals.lww.com/menopausejournal/Abstract/2009/16020/Effects_of_ethyl_eicosapentaenoic_acid_omega_3.22.aspx) and [fennel-valerian extract](https://e-jmm.org/DOIx.php?id=10.6118/jmm.22026) * Hormone replacement therapy if night sweats are caused by menopause **We’ve covered more** [**ways to stop night sweats**](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) **here.** ![RISE app screenshot showing guided relaxation sessions](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) RISE can guide you through relaxation exercises. If magnesium does help, it’s unclear if you need to take supplements or if increasing your dietary intake of magnesium could help. Magnesium-rich foods include: * Leafy green vegetables * Legumes * Cashews * Pumpkin seeds * Whole grains like brown rice and quinoa * Fortified cereals **Expert tip:** While trying to treat night sweats, check your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) on RISE to see what’s working. Sleep debt is how much sleep you’ve missed out on recently. If your night sweats improve and you get more sleep, your sleep debt will go down. To work out your sleep debt, RISE compares how much sleep you get to how much sleep you need. This is a number that’s unique to you. For example, when we looked at how much sleep 1.95 million RISE users aged 24 and older need, it ranged from five hours to 11 hours 30 minutes. RISE can tell you [how much sleep you personally need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) and how much sleep debt you have each day. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## How Much Magnesium Should I Take for Night Sweats? There isn’t a recommended amount of magnesium to take for night sweats — or for any other sleep or health issue for that matter. “I usually recommend 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate for sleep,” says Dr. Wu. Start with a low dose and slowly increase how much magnesium you take if needed. Your healthcare provider can let you know how much magnesium is safe for you to take. **We’ve covered** [**how much magnesium to take for sleep**](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Which Type of Magnesium Should I Take for Night Sweats? There isn’t a recommended type of magnesium to take for night sweats, or any other health or sleep issue. Dr. Wu usually recommends magnesium oxide, magnesium citrate, or magnesium glycinate for sleep in general. Speak to your healthcare provider to find out if one type of magnesium would be better for you over another. **Expert tip:** If you decide to take magnesium before bed, use RISE to make it a habit. RISE can send you a reminder when it’s time to start your bedtime routine, which can include taking magnesium. You can customize when you’ll get this reminder and get it on your phone, iPad, or [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md). ![RISE app screenshot showing how to personalize evening wind-down activities](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can remind you to take magnesium before bed. ## Does Magnesium Make You Sweat at Night? While some people say that magnesium makes them sweat at night, there’s no scientific evidence showing that taking magnesium supplements can cause night sweats. Sweating, night sweats, and hot flashes aren’t listed as common side effects of magnesium supplements and they’re not listed as [side effects](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) of taking too much magnesium. If you’re sweating at night, it may be caused by: * A warm bedroom * [Stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and anxiety * Menopause * Pregnancy * Alcohol * Medications like antidepressants or painkillers * Medical conditions like low blood sugar or hyperthyroidism * Sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) Speak to your healthcare provider to get to the bottom of night sweats. **We’ve covered** [**why you get so hot when you sleep**](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) **here and** [**when to be concerned about night sweats**](https://www.risescience.com/blog/when-to-be-concerned-about-night-sweats.md) **here.** ## Can Magnesium Help With Menopause Symptoms? Yes, magnesium may be able to help with other menopause symptoms. But more research is needed as it’s unclear if it’ll only help people with low levels of magnesium or certain health and sleep issues. The potential benefits of magnesium include: * **Reduced anxiety:** Changing hormone levels during menopause can cause anxiety and mood swings. A [2017 systematic review](https://www.mdpi.com/2072-6643/9/5/429?ref=circle-magazine-health-wellness-genetics-blog) including 18 studies found 47 mg to 600 mg of magnesium may improve anxiety. * **Reduced depression:** Depression is a common symptom of menopause. A [2023 systematic review and meta-analysis](https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full?trk=public_post_comment-text) including seven studies found 40 mg to 500 mg of magnesium helped improve depression symptoms. * **Better sleep:** Many women experience poor sleep during menopause, including trouble falling and staying asleep, [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), insomnia, restless leg syndrome, [daytime tiredness](https://www.risescience.com/blog/can-menopause-make-you-tired.md), and, of course, night sweats. Magnesium may help improve insomnia, restless leg syndrome, and maybe night sweats. Plus, [it may even give you energy](https://www.risescience.com/blog/does-magnesium-give-you-energy.md). * **Improved bone health:** Falling estrogen levels during menopause can increase your risk of osteoporosis (brittle bones). A [2010 study](https://pubmed.ncbi.nlm.nih.gov/19488681/) found 1,830 mg of magnesium citrate a day could suppress bone turnover in postmenopausal women with osteoporosis. This might lead to improved bone strength and a lower risk of fractures. **We’ve covered more on** [**menopause sleep problems**](https://www.risescience.com/blog/menopause-sleep-problems.md) **here, including how to fix them.** ## Does Magnesium Help With Sleep? Yes, magnesium may help with sleep by promoting muscle relaxation, reducing anxiety, increasing the production of the sleep hormone [melatonin](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md), decreasing the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), and playing a role in regulating your circadian rhythm — your internal body clock that controls your sleep cycle. Magnesium supplements may improve sleep disorders and health conditions that disrupt your sleep such as: * Insomnia * [Restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md) * [Leg cramps](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) for some * Anxiety * Depression * Night sweats (maybe) Magnesium can also help reduce migraines, constipation, and high blood pressure, which could improve your sleep. But here too, more research is needed. It’s unclear if magnesium is just useful for those with low magnesium levels — [although nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough magnesium from their diets. Beyond this, many magnesium sleep studies are small, short, low quality, have [contradictory findings](https://link.springer.com/article/10.1007/s12011-022-03162-1), or are done on certain populations — like older adults or those with health issues. But we may know more soon as more research is done. For example, a [2024 study](https://www.researchsquare.com/article/rs-3958974/v1) — which is currently undergoing review — found magnesium supplements helped people with nonclinical insomnia symptoms get better sleep. When taking magnesium, metrics measured by questionnaires and an [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md) improved, including sleep duration, deep sleep, and sleep efficiency (the percentage of sleep time after going to bed). **We’ve covered whether** [**magnesium can make you tired**](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) **here, including whether it can make you sleepy before bed.** If you’re looking to improve your sleep, sleep hygiene is key. Sleep hygiene is the name for the daily habits that help you fall and stay asleep. They include: * Getting bright light first thing * Avoiding light before bed * Avoiding caffeine, alcohol, intense exercise, and [large meals close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * Keeping a regular sleep schedule * Winding down before bed Sleep hygiene is important for everyone, but it’s even more important if something like night sweats is disrupting your sleep. Good sleep hygiene can help you get the best sleep possible. To keep on top of it all, RISE can tell you when to do 20+ sleep hygiene habits each day at the time that’ll make them most effective for you. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through sleep hygiene behaviors. ## Magnesium and Night Sweats: Final Thoughts Magnesium supplements may help with night sweats, but more research is needed as the studies we have so far are mixed. Alongside taking oral magnesium supplements— or instead of taking them — you’ll want to improve your sleep hygiene to make sure nothing else disrupts your sleep. Good sleep hygiene also includes cutting down on night-sweat triggers, including caffeine and alcohol close to bedtime. RISE can tell you when to do 20+ sleep hygiene habits at the time that’ll make them most effective for you. RISE can also help you lower your sleep debt, so you feel more energy each day. Users agree: “This is such a helpful app. It’s really good for understanding how to improve your sleep! It’s working too! I have a lot more energy during the day from following the app’s guidance.” [Read the review](https://appfollow.io/app/564260/review/358498544?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it doesn’t take long — 80% of users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/6658fbb36662832e16588d1c_magnesium-for-leg-cramps-at-night_result.avif) Sleep Hygiene #### Magnesium for Leg Cramps at Night: Does It Really Work? 11 MINS](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Magnesium for Restless Leg Syndrome: Does It Work? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice Published 2024-06-18 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Magnesium may help with restless leg syndrome, but research shows mixed results, often from small or low-quality studies. It might only be beneficial for mild-to-moderate symptoms or if you have a magnesium deficiency. * More effective treatments include iron supplements, exercise, reducing caffeine and alcohol intake, and medications like dopaminergic and anti-seizure drugs. * Getting more sleep can also improve your symptoms. The RISE app can help by telling you how much sleep you need, and guiding you through daily habits that make it easier to fall and stay asleep despite RLS symptoms. It’s thought that about [11% of people](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13783) have restless leg syndrome (RLS). If that’s you, you’ll know the tingling and crawling sensations and overwhelming urge to move your legs at night can make sleep much harder to get. Magnesium supplements are often recommended, but research into them doesn’t really support their effectiveness as an RLS treatment. Below, we dive into research on magnesium for restless leg syndrome, more evidence-backed treatments for RLS, and how the RISE app can help you fall and stay asleep — whether you decide to try magnesium or not. ## Advice From a Sleep Doctor “Magnesium deficiency is one cause of restless leg syndrome and supplements can reduce symptoms for some people, so I do recommend magnesium among other treatments,” says Dr. Chester Wu. “As well as magnesium, you can try iron supplements, regular exercise, getting more sleep, and medications like pramipexole and ropinirole. Speak to your healthcare provider to find out the best treatments for you.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Can Magnesium Treat Restless Leg Syndrome? Anecdotal evidence and some studies suggest magnesium may help reduce symptoms of restless leg syndrome by helping your muscles relax. But overall, there isn’t enough research supporting the supplement as an effective treatment for RLS. Magnesium may help some people with RLS due to the placebo effect. And the studies we have so far are often [small](https://pubmed.ncbi.nlm.nih.gov/17557494/), inconclusive, [very old](https://academic.oup.com/sleep/article/21/5/501/2725976), or aren’t high quality. For example, a [2019 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1087079219301868) looked at eight studies on magnesium for RLS and periodic limb movement disorder (PLMD). One study in the review didn’t find any benefit of magnesium and the overall results were inconclusive. The researchers said, “It is not clear whether magnesium helps relieve RLS or PLMD or in which patient groups any benefit might be seen.” **Heads-up:** RLS and PLMD are similar sleep disorders and often occur together. * **Restless leg syndrome (RLS):** RLS is a nerve condition that causes feelings of tingling, crawling, or burning. You’ll get an urge to move your legs and movement makes the sensations temporarily go away. You might feel RLS symptoms more often in the evening or at night or after resting or a lack of movement. It’s not clear what causes RLS, but it may be caused by a magnesium deficiency, iron deficiency, or genetics. * **Periodic limb movement disorder (PLMD):** With PLMD, you experience repetitive and periodic leg movements (and sometimes arm movements, too) during sleep. You might twitch or jerk uncontrollably, disrupting your sleep. When it does help, magnesium may treat restless leg syndrome by relaxing your muscles and regulating calcium, which can activate your nerves and cause muscle contractions. Magnesium plays a role in muscle and nerve function and regulates the transportation of the electrolytes calcium and potassium into your cells. Electrolyte imbalances can cause muscle cramps too. And [magnesium deficiency](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) may be a direct cause of RLS. Magnesium levels in the blood of people with RLS are sometimes lower than those without RLS — and the lower the magnesium levels, the worse the symptoms. Recent studies are promising, but more research is still needed. In a [2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9804944/) on 75 people with RLS, participants were given either 250 milligrams (mg) of magnesium oxide, 40mg of vitamin B6, or a placebo daily for two months. There wasn’t any change after one month of treatment. But after two months, RLS severity and sleep quality improved for all groups. Magnesium was the most effective followed by vitamin B6. Magnesium is generally assumed to help with RLS only if you have mild-to-moderate symptoms or a magnesium deficiency, but this has not been conclusively proven. For now, there are more science-backed treatments for RLS than magnesium. We’ll get into those soon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Magnesium May Help Other Sleep and Health Problems Magnesium may not help always with RLS, but there’s research showing it may help other sleep and health problems like: * Insomnia * Leg cramps at night for some * Night sweats for some * Anxiety and depression * [Low energy](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) * Migraines **We cover more on** [**how magnesium makes you tired**](https://www.risescience.com/blog/can-magnesium-make-you-tired.md) **and sleepy here.** If you decide to try magnesium for restless leg syndrome, get medical advice to make sure it’s safe for you and to find out which type and how much to take. RISE can help you build the habit of taking magnesium. You can get a reminder when it’s time to start your bedtime routine, which can include popping a magnesium supplement. Customize when you get this reminder and get notified on your phone, iPad, or [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md). ![RISE app screenshot showing how to personalize your evening wind-down activities](/assets/67204000f75e9f3ace0e406d_66eca2f7833174d457e2948d_6640e522752af1f209d5200c_RISE-app-evening-routine_result.webp) RISE can help you remember to take magnesium before bed. ## What Type of Magnesium Is Best for Restless Leg Syndrome? There isn’t a specific type of magnesium that’s best for restless leg syndrome. Despite magnesium being marketed as a treatment for RLS, research on its effectiveness is limited. Studies typically use magnesium oxide and magnesium sulfate, but these aren’t necessarily recommendations for the general public. Dr. Wu usually recommends magnesium oxide, magnesium citrate, or magnesium glycinate to improve sleep problems in general. Your healthcare provider can let you know which type of magnesium is best for you. ## How Much Magnesium to Take for Restless Leg Syndrome? There isn’t a recommended amount of magnesium to take for restless leg syndrome as more research is needed on magnesium as a potential treatment. For sleep in general, Dr. Wu recommends: * 200 to 400 mg of magnesium glycinate * 250 to 500 mg of magnesium citrate * 400 to 500 mg of magnesium oxide Start with a low dose and only increase it if needed and if you’re not experiencing any side effects. **We share** [**how much magnesium to take for sleep**](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) **here, including what the research says about how much to take for depression, anxiety, menopause, and exercise performance.** It’s also unclear whether increasing dietary magnesium could help reduce symptoms of RLS. It may be worth a try as [nearly 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/) of Americans don’t get enough magnesium from food. Magnesium-rich foods include: * Leafy green vegetables * Legumes like lentils and chickpeas * Nuts and seeds * Whole grains * Fortified cereals [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Treat Restless Leg Syndrome Magnesium *may* be an effective treatment for RLS for some people. But there are other ways to treat RLS if magnesium doesn’t work for you. Natural treatments are typically a first-line choice for managing mild RLS symptoms. Depending on the severity of your condition, you may also need medication. Talk to your healthcare provider to find the best treatment plan for you — it may involve more than one treatment. Here’s what they may suggest. ### Iron Supplements [Research](https://www.sciencedirect.com/science/article/pii/S0025619620314890#sec7) shows people with RLS have lower iron levels in their brains, and iron supplementation is often a first-line treatment for restless leg syndrome. Speak to your healthcare provider to find out if you have an iron deficiency and whether iron supplements could help. They may recommend oral supplements or intravenous supplementation. ### Vitamin B6 In the 2022 study we mentioned earlier, vitamin B6 supplements improved both RLS symptoms and sleep quality. Low vitamin B levels — especially vitamin B6 levels — may be another cause of RLS. ### Regular Exercise Regular activity has a long list of health benefits — and reducing RLS may be one of them. [Research](https://www.jabfm.org/content/19/5/487.short) shows exercise can help reduce RLS symptoms. One [study](https://academic.oup.com/ndt/article/28/11/2834/1823225) found resistance exercise that progressively gets harder could reduce the severity of RLS symptoms by a whopping 58%. Even gentle physical movement can help. Walking, swimming, [stretching](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003313/), and even self-massage can help reduce RLS symptoms. Just be sure to avoid vigorous [exercise too close to bedtime](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md). This could keep you awake and it can even trigger RLS symptoms in some people or make them worse. RISE can tell you when it’s best to avoid exercise. ![RISE app screenshot telling you when to avoid workouts](/assets/67218b0ec64d068c07bd1591_66eca2f8833174d457e29492_6525e1e9ac64c9a72c5c63ba_RISE-early-exercise.webp) RISE can tell you when it’s best to avoid workouts. ### Cut Down on Caffeine and Alcohol and Quit Smoking Caffeine, cigarettes, and alcohol can trigger RLS symptoms for some people. Try cutting down or avoiding them completely to see if your RLS improves. Bonus: Cutting down on, or quitting, coffee, smoking, and alcohol can also improve your sleep. As a general rule of thumb: * [Avoid caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) about 12 hours before bed * [Avoid alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) three to four hours before bed RISE can tell you when it’s best to stop drinking coffee and alcohol for your body. ### Get More Sleep [Sleep deprivation](https://link.springer.com/article/10.1007/s40263-015-0250-2?TRILIBIS_EMULATOR_UA=Mozilla/5.0%20(Windows%20NT%206.1;%20WOW64;%20rv:26.0)%20Gecko/20100101%20Firefox/26.0,Mozilla/5.0%20(Windows%20NT%206.1;%20WOW64;%20rv:26.0)%20Gecko/20100101%20Firefox/26.0&error=cookies_not_supported&code=06a438e4-7e7e-4ccd-b0f1-fd993adc2711) can make RLS symptoms worse, so it’s a cruel twist of fate that RLS can cause sleep deprivation to begin with. To help keep your symptoms in check, try lowering your [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the amount of sleep you owe your body. If RLS keeps you up at night, you can pay back some sleep debt by taking short afternoon naps. Going to bed a little earlier or sleeping in a little later can also help you lower your sleep debt. RISE works out how much sleep debt you have and helps you pay it back. **Heads-up:** Sleep debt is compared against how much sleep you personally need. This is known as your sleep need and it may be higher than you think. We looked at 1.95 million RISE users aged 24 and up and found 48% needed eight hours of sleep or more — and some needed 11 hours 30 minutes of sleep! RISE can work out how much sleep you need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. ### Improve Your Sleep Hygiene To help you get more sleep, try improving your sleep hygiene. These are the daily habits that help you fall and stay asleep, making it easier to get the best sleep you can with RLS. And since RLS symptoms often get worse in the evening or at night, maintaining good sleep hygiene is even more important to make sure nothing else disturbs your sleep. Good sleep hygiene includes: * Getting at least 10 minutes of natural light first thing each morning * Avoiding bright light about 90 minutes before bed * Avoiding RLS triggers — like caffeine, alcohol, and vigorous exercise — close to bedtime * Keeping a regular sleep schedule * Taking time to relax and unwind before bed ([stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) can be another RLS trigger for some). Try taking a hot bath or shower, reading, or practicing yoga or meditation RISE can tell you when to do 20+ sleep hygiene behaviors at a time that’ll make them most effective for you. **Looking for sleep supplements? We’ve compared** [**magnesium vs. melatonin for sleep**](https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep.md) **here.** ![RISE app screenshot showing you sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE tells you when to do daily good sleep hygiene habits. ### Medication for RLS Depending on how severe your RLS is and whether more natural treatments have helped, your doctor may recommend medication. RLS Medications include: * **Anti-seizure drugs:** These medications are a first-line prescription drug for RLS. For example, gabapentin enacarbil is approved by the FDA to treat moderate to severe RLS symptoms. * **Dopaminergic medications:** These meds increase the amount of dopamine in your brain. They may make symptoms worse in the long run, though, so you may only be prescribed them for short-term relief. FDA-approved dopaminergic medications for RLS include ropinirole, rotigotine, and pramipexole. * **Opioids:** If you have severe RLS symptoms and other medications aren’t working, your doctor may prescribe opioids like methadone, hydrocodone, or codeine. * **Benzodiazepines:** Benzodiazepines like clonazepam and oxycodone can help reduce muscle spasms, anxiety, and insomnia caused by RLS. As they’re used as [sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md), they can help you get more sleep in the short term. But they also come with the risk of rebound insomnia (when your sleep gets worse when you stop taking the drug) and addiction. ## Magnesium for Restless Leg Syndrome: It May Not Be That Helpful Magnesium may help reduce symptoms of restless leg syndrome for some people. But research on the supplement doesn’t back it up as an effective treatment. Speak to your healthcare about getting your magnesium levels tested. They may recommend magnesium or other treatment options, like iron supplements, exercise, or medications. If you’re looking for more natural treatments, lowering your sleep debt and improving your sleep hygiene may help. RISE works out your sleep debt and guides you through 20+ sleep hygiene habits each day to make getting enough sleep easier. Users see real benefits from lowering their sleep debt: “Since I got my sleep debt under control, I have more energy, am no longer crashing or napping, drinking less coffee, and my days feel more productive.” [Read the review](https://appfollow.io/app/564260/review/357030654?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And this can happen fast — 80% of RISE users get more sleep within five days of using the app. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md)[Blog ![](/assets/664bc3ac0852a33941b49b36_does-magnesium-give-you-energy_result.avif) Sleep Debt #### Does Magnesium Give You Energy? It Can, Here’s How 11 MINS](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) --- title: Magnesium vs. Melatonin for Sleep: How to Choose published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/magnesium-vs-melatonin-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Magnesium vs. Melatonin for Sleep: How to Choose Published 2024-05-28 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **Both magnesium and melatonin may improve your sleep, but in different ways**. What works best for you depends on your sleep issue. You may find neither work (e.g. if you have certain sleep disorders) and you may not need a supplement at all. * **It’s safe to take magnesium and melatonin together** and you can buy supplements that combine the two into one tablet. * **The RISE app can help you sleep, whether you decide on magnesium, melatonin, or no supplements at all.** RISE guides you through 20+ daily sleep hygiene behaviors proven to help you fall and stay asleep. Magnesium and melatonin are both supplements that could improve your sleep, but which one should you choose and can you take them together to get more benefits? There’s not much solid guidance on the supplements, but we dive into the science to compare magnesium and melatonin. Plus, we share how the RISE app can help you fall and stay asleep without taking any supplements at all. ## Advice From a Sleep Doctor “Which supplement I recommend depends on my patients' specific sleep issues. Magnesium is often preferable to melatonin, which is only effective in certain situations and for brief periods,” says Dr. Chester Wu. “I generally suggest magnesium for conditions like restless leg syndrome or if a patient has low magnesium levels, which can impact sleep. Melatonin may be helpful for overcoming jet lag or adjusting sleep schedules.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Magnesium or Melatonin Work Better for Sleep? **Magnesium and melatonin may both improve sleep. But they address different concerns and work in different ways, so the best supplement for you depends on your sleep issues.** You might find you don’t need either supplement and something like good sleep hygiene works better (more on this soon). Or you might find neither supplement solves your issues if you have a sleep disorder, for example. Plus, good sleep looks different for everyone, so there’s no clear winner when it comes to the best sleep supplement. ### When To Choose Magnesium If you want to take a supplement, magnesium may be your best bet as magnesium deficiency is common and is linked to sleep problems. Taking magnesium can also calm anxiety — a common sleep disruptor. Studies suggest magnesium can improve: * Sleep onset latency (how long it takes to fall asleep) * Overall sleep time * Sleep efficiency (how long you’re asleep after getting into bed) * [Early morning awakenings](https://www.risescience.com/blog/waking-up-early#:~:text=There%20are%20many%20reasons%20why,or%20medical%20issues%2C%20like%20heartburn..md) * [Insomnia](https://www.researchsquare.com/article/rs-3958974/v1) * Restless leg syndrome * [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and depression symptoms — which can cause sleep loss However, more research is needed. Many of the studies on magnesium are done on older adults or those with health issues, sleep disorders, or a [magnesium deficiency](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md). It’s unclear how effective magnesium is for people outside of these groups. If you get enough magnesium from food, for example, or you’re a healthy sleeper just looking to [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md), magnesium supplementation may not be that beneficial for you. Beyond this, many magnesium studies are small, low quality, have contradictory findings, and use different types and amounts of magnesium, making it hard to draw solid conclusions. ### When To Choose Melatonin Melatonin has more research behind it as a sleep aid, but it doesn’t work in the way you think. Its uses are more limited and it’s usually only taken short term. Melatonin can help you fall and stay asleep when you usually wouldn’t, so it’s useful for: * Getting over [jet lag](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) * Adjusting to shift work * Shifting your sleep schedule * Treating a circadian rhythm disorder, like delayed sleep phase disorder But it likely won’t help you fall asleep at your usual bedtime. A [2013 meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/pdf/pone.0063773.pdf) found melatonin can sometimes help people with sleep disorders fall asleep faster, but only by a mere *seven minutes*. ### What else to know There aren’t any head-to-head studies comparing magnesium to melatonin for sleep, however. This is what we know about each supplement individually. You might find *both* magnesium and melatonin work for your sleep due to the placebo effect, however. Just taking a sleep supplement and believing it’ll help you sleep can make it work. Consulting with your doctor is the best way to determine which supplement, if any, is right for you. Keep in mind, the [American Academy of Sleep Medicine](https://pubmed.ncbi.nlm.nih.gov/27998379/) doesn’t recommend melatonin or magnesium for insomnia. **The final verdict:** The best supplement for you depends on your sleep issues. Magnesium may work better for your sleep if you’re deficient in the mineral or have anxiety, depression, restless leg syndrome, or insomnia in some cases. Melatonin may work better for your sleep if you’re trying to shift the timing of your sleep schedule. And if you have a sleep disorder, you may need a different treatment as these supplements may not help. If you’re looking to manage short-term troubles falling and staying asleep, it’s unclear how effective these supplements would be. More research is needed on both sleep supplements to say for sure, especially magnesium. Sleep hygiene (more on that soon) may be a better bet. Your doctor can let you know if a supplement would be helpful and, if so, which one. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Does Magnesium Help You Sleep? Magnesium can help you sleep by: * Promoting muscle relaxation * [Increasing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/) gamma-aminobutyric acid (GABA), a neurotransmitter that lowers anxiety and has calming effects on the brain * [Increasing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/) the sleep hormone [melatonin](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) (the natural one your body produces) * Decreasing the stress hormone [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) * Playing a role in regulating your circadian rhythm, the internal clock that helps to control your sleep cycle Magnesium has also been shown to help health issues like anxiety, depression, migraines, constipation, hot flashes, and muscle and leg cramps. Reducing symptoms related to these issues could help you sleep. It’s unclear what the best type of magnesium is for sleep. And there’s no best time to take magnesium or an ideal magnesium dose. In general, 350 mg a day is the recommended upper limit to avoid side effects, unless you’re advised otherwise. Dr. Wu usually recommends 400 to 500 mg of magnesium oxide, 250 to 500 mg of magnesium citrate, or 200 to 400 mg of magnesium glycinate to his patients if they have sleep problems. He says to take a supplement about 30 minutes to one hour before bed as part of a wind-down routine. Speak to your doctor to find the best dosage for you. **We’ve covered more on the** [**best magnesium dosage for sleep**](https://www.risescience.com/blog/how-much-magnesium-for-sleep.md) **here.** ## How Does Melatonin Help You Sleep? Melatonin can help you sleep by shifting the [timing of your circadian rhythm](https://www.sciencedirect.com/science/article/abs/pii/S1087079204000474), which is useful for getting over jet lag, and by making you sleepy when your natural melatonin levels are low (during the day), which can be useful for shift workers. Timing is everything when it comes to melatonin (it’s what scientists call a [chronobiotic](https://www.sciencedirect.com/science/article/abs/pii/S1087079204000474) or something that adjusts the timing of your internal biological clock or circadian rhythm). If you take melatonin: * About four to five hours before bed, you’ll pull your circadian rhythm forward and feel sleepy earlier than usual. * In the morning, you’ll push back your sleep-wake cycle and feel sleepy later than usual. * Too late at night or during the night (or take too much of it) you risk pushing your *next* night of sleep back. * Before bed, you may only get a few minutes more sleep, or [not notice a difference](https://www.risescience.com/blog/why-doesnt-melatonin-work-for-me.md) at all. There are no universal guidelines on [how much melatonin to take](https://www.risescience.com/blog/how-many-mg-of-melatonin.md), but experts usually recommend taking 0.3 mg to 1 mg. Your doctor can let you know the best dose for you. RISE can tell you the best time to take melatonin to make it more effective. ![RISE app screenshot reminding you to take melatonin supplements](/assets/67218a8344f61edc1ec3833d_66eca3313b284778b0e591a5_65d3eb50931dc0450e038cfa_RISE-melatonin-supplements.webp) RISE can tell you when to take melatonin. ## How to Choose Between Magnesium or Melatonin for Sleep Both magnesium and melatonin could help you sleep. Which one is best for you will depend on the type of sleep problems you’re suffering from and your own biology. Here’s what to consider when choosing between the supplements: ### Sleep Issue * Melatonin can help those who need to fix the timing of their sleep for jet lag, shift work, to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md), or if they have a circadian rhythm disorder. * Magnesium may help those with insomnia, [restless leg syndrome](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md), anxiety, depression, hot flashes, [leg cramps](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md), or sleep problems caused by magnesium deficiency. Consider getting tested for low magnesium levels. [Magnesium supplements may also boost your energy](https://www.risescience.com/blog/does-magnesium-give-you-energy.md) if you’re deficient. More research is needed, though. ### Side Effects * Both supplements are considered relatively safe, but they come with potential side effects. * Melatonin can cause side effects like headaches, nausea, dizziness, [tiredness the next morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md), and unintended daytime drowsiness. This last one can make it potentially dangerous if you’re [driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) or working with machinery. * Magnesium [shouldn’t make you tired the next day](https://www.risescience.com/blog/can-magnesium-make-you-tired.md), but [side effects](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) include abdominal cramps, nausea, and diarrhea if you take too much. ### Interactions with Medications * Melatonin may [interact](https://www.drugs.com/medical-answers/melatonin-interact-drugs-3573836/) with alcohol and medications like muscle relaxers, opioid painkillers, warfarin, and sedating antihistamines like [Benadryl](https://www.risescience.com/blog/cant-sleep-without-benadryl.md). * Magnesium may interact with bisphosphonates, antibiotics, diuretics, and proton pump inhibitors. * Check with your doctor before taking any new supplements if you’re on medication. ### Health Conditions * You may not be able to take melatonin if you have certain medical conditions like diabetes, high blood pressure, depression, or a seizure or bleeding disorder. * You may have to avoid magnesium if you have kidney disease or heart disease. * Both may be safe during pregnancy and breastfeeding, but get the thumbs-up from your doctor first. ### Taking it Every Night * More research is needed into the long-term use of both melatonin and magnesium. * It may be safe to take magnesium every night, but melatonin is usually recommended for short-term use only. Speak with a healthcare provider to get tailored advice on your sleep issues. Dietary supplements may not be the best treatment. If they are, a doctor can recommend the best one for you. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Can Magnesium and Melatonin Be Taken Together? Yes, you can take magnesium and melatonin together. The two supplements don’t seem to have negative interactions with each other and you can even buy supplements that combine the two into one tablet. There isn’t much research on the combination, though. One study we have is a [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/) that looked at how a magnesium, melatonin, and vitamin B complex supplement affected people with insomnia. It found that after three months of daily supplementation, participants reported improved insomnia. While promising, it’s unclear if the combination of supplements was beneficial or if one supplement in the mix was more effective than the others. If you decide to take magnesium and melatonin together, check with a healthcare professional first to make sure the combination is safe for you. Start with a low dose of one supplement before adding in the other, so you know which causes side effects if they pop up. ## How to Fall Asleep Without Magnesium or Melatonin You may not [need to take melatonin](https://www.risescience.com/blog/cant-sleep-without-melatonin.md), magnesium, or any other supplement to fall asleep. You can try improving your sleep hygiene instead. Sleep hygiene is the group of habits that are proven to help you fall asleep faster and stay asleep longer. If you decide to take magnesium or melatonin, good sleep hygiene can make sure nothing gets in the way of a good night’s sleep, so you can take the lowest dose possible for the shortest amount of time. Here’s what to do: * Keep a regular sleep schedule, even on weekends * Get at least 10 minutes of bright light first thing each morning and as much light as possible during the day * Avoid bright light about 90 minutes before bed * Avoid caffeine, large meals, alcohol, and intense exercise too late in the day * Set your bedroom up for sleep by making it cool, dark, and quiet Sleep hygiene habits are even more effective when you do them at the right time for your body. This is where RISE comes in. RISE can tell you when to do 20+ sleep hygiene habits at the best time for you depending on your daily circadian rhythm. Having good sleep hygiene will help keep your natural melatonin levels high, especially getting and avoiding light at the right times. **We share** [**how to increase melatonin naturally**](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) **here.** ![RISE app screenshot reminding you when to get and avoi bright light](/assets/6720353b436e8be907de6e7b_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) RISE tells you when to get and avoid bright light. Beyond sleep hygiene, RISE can also predict the timing of your Melatonin Window, the time of night when your body’s rate of melatonin production is at its highest. Going to bed during this roughly one-hour window of time means you harness your natural supply of the hormone to fall and stay asleep more easily. For magnesium, you can get more magnesium from your diet. Getting more magnesium from food may be better at resolving a magnesium deficiency than taking supplements. Magnesium-rich foods include: * Leafy green vegetables like spinach * Legumes like lentils and beans * Nuts and seeds like cashews and pumpkin seeds * Whole grains like brown rice and quinoa * Fortified breakfast cereals **Heads-up:** Alongside improving your sleep hygiene, you need to know how much sleep you should be aiming for. Everyone needs a different amount of sleep — this is known as your sleep need. It varies quite a lot from person to person. Among 1.95 million RISE users aged 24 and up, we found sleep needs ranged from five hours to 11 hours 30 minutes. RISE can work out how much sleep you personally need. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users’ sleep needs. ## Is Melatonin or Magnesium Better for Sleep: The Bottom Line Melatonin and magnesium are both popular sleep aids, but they work in different ways for different scenarios. The best one for you depends what sleep issue you’re trying to solve, and you may not need either. Melatonin is best for shifting your sleep schedule (like when traveling across time zones) and magnesium is best if you have low magnesium levels (which can affect your sleep) or have conditions like depression or restless leg syndrome. Melatonin probably won’t help healthy sleepers fall and stay asleep at bedtime, and more research is needed on magnesium on this front. RISE can help you get better sleep whatever supplement you choose — or if you choose not to take either supplement and go the natural route. The app guides you through 20+ sleep hygiene habits, tells you when to harness your natural supply of melatonin, and — if you decide on melatonin supplements — the best time to take them. Users agree: “If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs without any additional sleep aids, supplements, or medications.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it works fast — 80% of RISE users get more sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: You’re Sleep Deprived and You May Not Even Realize It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/mark-rosekind-sleep-debt domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # You’re Sleep Deprived and You May Not Even Realize It ![](/assets/5f9c47fdef73c8567bc25da4_main.avif) Dr. Mark Rosekind, Chief Safety Innovation Officer, Zoox [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000496611699) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/72V3bJwTOK8EvJ5KnM69Bl?si=hSSa8loGR9W1PM5ONGGzHA) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/YTI4MDJkMGMtNzAzMy00YTVjLWExZWEtOTAyN2YzYjYzNzFm?sa=X&ved=0CAcQuIEEahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQAQ) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/5-the-effects-of-sleep-debt-why-sleep-is-foundational-w-dr-mark-rosekind-chief-safety-innovation-officer-at-zoox-78995671) You may not realize it at this moment, but you are probably sleep deprived. Don’t take my word for it — take it from [Dr. Mark Rosekind](https://www.linkedin.com/in/mark-r-rosekind-ph-d-0009226/). The sleep scientist has a noted career spanning every sector, from private to public to academic. After serving as the Director of Stanford University’s Sleep Center and then NASA’s Fatigue Countermeasure Program, he became a member of the National Transportation Safety Board (NTSB), and in 2014 was appointed by President Obama to run the National Highway Traffic Safety Administration (NHTSA). He is currently the Chief Safety Innovation Officer at Zoox, which was recently acquired by Amazon, and also serves as a sleep science advisor for Rise Science. Dr. Rosekind says that if you’re thinking, “I don’t feel sleepy right now,” it’s because we as humans just aren’t that great at measuring how sleep deprived we are. He joins us as the guest on today’s episode of The Rise Science Podcast. # Sleep is fundamental to our health, so why don’t we get more? For as important as sleep is to our overall health — Dr. Rosekind puts it up there with food, air, and water — we constantly push it off to do something that seems more urgent. Whether it’s sending one last email to try and close a deal or staying up to watch one more YouTube video, sleep continually gets pushed back. But the more we put off sleeping, the more detrimental it is to our health, our performance, and how we feel each day. Why do we put off something that we know will affect us in fundamental ways — from the regulation of our emotions to how well our immune system functions? Dr. Rosekind says it’s because people don’t necessarily care about their sleep, they only care about how they feel and perform during the day — even though that’s directly connected to our sleep. The disconnect is palpable. Dr. Rosekind shares his two theories on the issue: 1. We are “chronically and bizarrely undereducated about sleep.” 2. We think of sleep deprivation as a problem that affects other people — not ourselves. When we go without sleep, our body clocks all of that **sleep debt** (the total amount of sleep you’ve missed out on over the past two weeks, compared to your body’s sleep need.) As your sleep debt grows, your brain struggles to focus and perform your everyday tasks. You may not think you’re performing that badly, but the science says otherwise. > If your sleep in any way has declined to the point where it's going to affect your waking performance, you're not going to see a little bit of decline. You're going to see possibly huge degradation. That's the other thing I point out is people think, ‘I can lose sleep and it maybe throws me off my game 1 or 2%.’ Most data show that communication goes down by 30%, and reaction time can be down 50 to 75%. Decision-making can go down 50%. And it's not that you don't make decisions, but that half of them are bad. *\-Dr. Rosekind* Dr. Rosekind goes on to say, "everything else you're trying to do is degraded, possibly even impaired." All because we don’t prioritize sleep. # We can’t objectively measure how sleep deprived we are As tools for measuring sleep, our own senses are not to be trusted, especially while we’re sleep deprived. Dr. Rosekind points out that it’s not just an individual issue, we all suffer from this lack of awareness surrounding how tired we are. In a study with Air New Zealand travelers that Dr. Rosekind performed at his consulting firm, Alertness Solutions, he noted a discrepancy between how the travelers reported they were feeling (subjectively) and how well they performed in a test. When asked the travelers to rate how they felt on a scale, a handful said they felt in the top 10% and were doing “great.” But when taking a timed reaction test, they reaction times were found to be degraded by 20%. Dr. Rosekind noted the disconnect between subjective feeling and actual physiological output. Once you’re made aware of this disconnect, it’s important to both be educated about it and have the tools to manage it. You may say you aren’t tired, you may drink coffee to “wake” you back up again — but it’s all just a poor substitute for the real thing. Humans simply cannot objectively measure how sleep deprived we are. It’s essential for all of us — especially those who want to perform at their best during the day — to have an objective measure of how well we are sleeping. Sleep management tools like RISE can track sleep debt to quantify how sleep deprived you are and tell you how to take advantage of your [**circadian rhythm**](https://www.risescience.com/blog/personal-energy-tracker.md), which is your body’s natural inclination toward a sleep time, wake time, and daily energy peaks and dips. It can serve as that objective measure we need and can help individuals and teams unlock the benefits of a better night’s sleep. # Sleep is the most important thing you can do if you want to live better It sounds like obvious advice: **good sleep = better wakefulness**, but it is the key to better performance when you are awake. The opportunity for everything to improve, improves with more sleep. There are over 100 years of sleep science to draw from when it comes to trying to sleep better. Dr. Rosekind offers three objectives for society to begin to understand the importance of sleep: education, technology, and policy. * ‍**Education:** We all need to be taught the importance of sleep from early on, starting as early as elementary school. Education is foundational to understanding the importance of sleep.**‍** * **Technology:** With the rise of sleep technology and sleep management apps, we’re reaching a point where we can measure how well and efficiently we’re sleeping, which is, again, very important to have an objective tool for. **‍** * **Policy:** Our policies regarding sleep in institutions, jobs, and organizations aren’t generally aligned with the sleep science that’s available. This is an area where Dr. Rosekind says we need to make a lot of progress. Dr. Rosekind’s final advice is two-fold. To start seeing the impact sleep has on the outcomes you care about you need to start tracking what you can. Pick a measurement, whether that’s how often you forget your keys, or how well you’re feeling. Write that measurement down and track it through the week. Get a week of good sleep, and measure it again. You’ll see a noticeable difference if you’re honest with yourself. And, if all the efforts at getting a good nights’ sleep fail — [take a nap](https://www.risescience.com/blog/best-nap-length.md). You can hear more interviews on The Rise Science Podcast [here](https://www.risescience.com/podcast.md). ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Science [View all](https://www.risescience.com/topics/sleep-science.md) Related posts are coming soon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Why Menopause Causes Sleep Problems and What To Do About It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/menopause-sleep-problems domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why Menopause Causes Sleep Problems and What To Do About It Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician Menopause and sleep problems, unfortunately, go hand in hand with 65% of women reporting disrupted sleep during this time. In fact, sleep disturbance during menopause is so common it has been identified as a key symptom by the National Institutes of Health. But sleep doesn’t just feel good, it’s vital for everyday energy, performance, health, and quality of life. When your sleep suffers, everything else does, too. Below, we’ll cover why menopause causes sleep problems and how you can use the [RISE app](https://www.risescience.com/.md) to get better sleep before, during, and after the transition. Disclaimer: The scientific literature uses gendered language when talking about menopause. We have used the term “women” in this article, but this advice is for anyone who experiences menopause sleep problems. ‍ [What is menopause?](#menopause) [What are menopause sleep problems?](#sleep) [Why is it hard to sleep during menopause?](#hard) [How to improve sleep during menopause?](#improve) ‍ ## What is Menopause? Menopause is when your menstrual periods stop and your ovaries stop producing estrogen and progesterone. This happens as a natural part of aging, or it can be due to surgery, chemotherapy, or radiation. Natural menopause usually happens around [age 50 to 52](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext). Perimenopause, or the transition period before menopause, can begin four to six years before your periods end, and postmenopause is the time after menopause. Many women now live for at least 30 years beyond their last period. ‍ ## What Are Menopause Sleep Problems? Menopause sleep problems look different for everyone, but [common issues](https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf) include: * Trouble falling asleep * Trouble staying asleep * Waking up too early * Shorter sleep duration * Feeling tired during the day * [Narcolepsy](https://www.risescience.com/blog/falling-asleep-randomly.md) * Hot flashes and [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) * Insomnia (and this may get worse as you go through the menopause transition, and be worse for those who experience[menopause from surgery](https://sleepreviewmag.com/sleep-disorders/insomnia/insomnia-symptoms-worsen-throughout-menopause-transition/)) * Sleep-disordered breathing * Sleep apnea * Periodic limb movement disorder and restless leg syndrome You can experience these sleep problems during perimenopause, menopause itself, or postmenopause. And sleep problems during this time affect a lot of us: [25% of perimenopausal women](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext) and 30% of postmenopausal women say they only get a good night’s sleep a few nights or less a month. Insomnia is thought to affect 38% to 60% of peri- and postmenopausal women, and troubled sleep is reported by 54% to 58% of women aged 40 to 60. If you’ve experienced sleep disturbances before menopause, the bad news is you’re more likely to experience them during menopause, too. These sleep problems can seriously impact your physical health, mental wellness, productivity, and [day-to-day energy levels](https://www.risescience.com/blog/can-menopause-make-you-tired.md). Sleep loss can also make menopause symptoms worse. It can lead to [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) and [low libido](https://www.risescience.com/blog/how-to-increase-libido-in-women.md), two key symptoms of menopause. Data from our [RISE app](https://www.risescience.com.md) shows that women have more sleep debt on average during the early postmenopausal years of ages 50-59 than at any other life stage, with the only exception being the age range of 18-23. From the age of 30 and onwards, women generally have more sleep debt than men, with the disparity peaking in the 50-59 age bracket. However, this gap begins to narrow from age 60 onwards. It's crucial to note we cannot infer causation from this data and our customers may not accurately represent the general population, as they use RISE to combat fatigue and increase energy levels while adopting healthier sleep habits to minimize sleep debt. |Age|Who has more sleep debt?|Percent difference| |---|---|---| |18-23|Men|2.8%| |24-29|Same amount|0%| |**30-39**|**Women**|**2.5%**| |**40-49**|**Women**|**1.3%**| |**50-59**|**Women**|**3.5%**| |**60+**|**Women**|**1%**| |**Overall**|**Women**|**1%**| ‍ ## Why is it Hard to Sleep During Menopause? There are many reasons menopause makes getting a good night’s sleep harder. Unfortunately, there isn’t enough research into sleep problems in women, and it’s only recently that some funding bodies require women to be included in sleep studies. But here’s what we know about how menopause and its symptoms affect sleep. ### Fluctuating Hormone Levels Your hormones have the power to disrupt your sleep throughout your whole lifespan — that’s why [sleeping on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md) and [sleeping when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) can be so difficult. And hormones are to blame for a lot of menopause sleep problems, too. The hormones estrogen and progesterone begin fluctuating in perimenopause and start falling. These hormonal changes have been linked to many menopause symptoms. Progesterone has a [sedative and anti-anxiety effect](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) and estrogen regulates your body temperature and can decrease sleep latency (how long it takes to fall asleep) and how often you wake up during the night, and increase total sleep time. Declining estrogen has been linked to hot flashes and the changes in both hormones can cause sleep-disordered breathing. When progesterone levels fall, feelings of anxiety can increase, which can easily keep you up at night. Menopausal women report high levels of [anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326025/), stress, depression, and poor mood — all of which make it harder to get the sleep you need. Testosterone, even though it’s mainly associated with men, also decreases in women as they age. And low testosterone has been linked to everything from insomnia to sleep-disordered breathing to needing to use the bathroom more during the night. You can learn more about [testosterone and sleep](https://www.risescience.com/blog/testosterone-and-sleep.md) here. ### Hot Flashes Hot flashes — also called hot flushes, vasomotor symptoms, and night sweats, when they happen at night — may wake you up during the night. You may feel a sudden wave of heat and excessive sweating, or simply wake up drenched in sweat. They’re a common symptom with [12.5% of perimenopausal women,](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410513#:~:text=11-,Because%20hot%20flashes%20can%20occur%20during%20the%20night%2C%20their%20presence,women%20with%20symptoms%20of%20menopause.) 79% of menopausal, and 39.3% of postmenopausal women experiencing them. Hot flashes are linked with chronic insomnia. They can wake you up during the night and, once you’re awake, it can be hard to fall back to sleep as you’re hot, sweaty, and uncomfortable. You may also experience anxiety around hot flashes — or anxiety about the poor sleep they cause in general — but this anxiety can contribute to sleep problems, making it harder to drift off. ### Increased Need to Use the Bathroom A change in hormones during and after menopause can trigger the need to use the bathroom more often during the night. This obviously cuts into your sleep time as you wake up, but you may also find it harder to fall back to sleep once you’ve gotten out of bed and turned on the bathroom light. ### Weight Gain Weight gain is common during menopause. This comes down to lifestyle changes, sleep loss, and — yet again — hormones. The drop in progesterone can cause weight gain and estrogen may change how your [body fat](https://www.nature.com/articles/ijo200825) is distributed. Hormonal changes are also linked to [belly fat gain](https://www.tandfonline.com/doi/full/10.3109/13697137.2012.707385) during menopause, and sleep loss only adds to this. We’ve covered [how to lose belly fat naturally](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md) here. Plus, [medications](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/) — like antidepressants or hormone therapy — used to treat menopause symptoms can cause weight gain. But, being overweight or obese has been linked to trouble sleeping and sleep disorders like [insomnia](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410876). It’s also a risk factor for [sleep apnea](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md). [Sleep loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) experienced through menopause can also cause weight gain, causing a vicious circle. You can learn more about [how to lose weight during menopause](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md) here. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### Sleep Apnea Obstructive sleep apnea is a condition that causes you to stop breathing temporarily throughout the night. This causes you to wake up regularly, making it harder to get the amount of sleep you need. Your risk of developing sleep apnea goes up as you age, but it also increases as you become perimenopausal and it’s thought [47% to 67% of postmenopausal women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) suffer from sleep apnea. You can blame your hormones for this one, too, as this increased risk is due in part to how hormonal fluctuations change your fat distribution. Lowered progesterone may also cause your airways to become more relaxed, therefore making them more likely to collapse during the night. Sleep apnea may also go undiagnosed in menopausal women as many of the symptoms of sleep apnea — like difficulty concentrating, memory problems, waking up often to use the bathroom, and fatigue — are the same as menopause symptoms. It’s important to get diagnosed and seek treatment for sleep apnea, however, as it can lead to serious [health conditions](https://www.ncbi.nlm.nih.gov/books/NBK19961/) like obesity, diabetes, and cardiovascular disease. You can find out [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) and [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ### Age-Related Sleep Problems As if menopause-related sleep problems weren’t enough, midlife and later-life women can also experience sleep problems due to aging. The ailments that come with aging — think [lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md), stiff joints, or [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) — may keep you up. And any medication you’re taking for age-related health issues like high blood pressure can also disrupt your sleep. Even healthy older adults have been shown to spend [twice as long awake](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405459/) during the night than younger adults. As we get older, our [circadian rhythm is “flattened,”](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405459/) meaning the natural biological cues to go to sleep and wake up aren’t as strong. This makes it harder to maintain a regular sleep-wake cycle, and you may feel sleepy during the day, wake up more often during the night, and struggle to get enough sleep overall. Your circadian rhythm is your body’s internal clock, which runs on a roughly 24-hour cycle. Your “[circadian arousal signal](https://pubmed.ncbi.nlm.nih.gov/16182904/),” or the signal to be awake, weakens with age, meaning older people end up sleeping significantly more during the “wake maintenance zone,” or your second peak in energy, typically in the early evening. The secretion of melatonin — the hormone that primes your body for sleep — can also be diminished in older people if they have a medical condition that causes melatonin to be lower. The number of light-sensing cones in our eyes decreases with age, too, meaning it’s harder to get the light we need to keep our circadian rhythms in check. Our sleep architecture — or the timing and length of sleep cycles like [REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) and deep sleep — is also affected, meaning we’re not getting the healthy natural sleep we need to feel our best. And women of any age usually [report more sleep disturbances than men](https://www.risescience.com/blog/do-women-need-more-sleep.md), and this becomes more apparent as we age. You can learn more about [sleep problems and female fatigue](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) here. ### Period-Related Sleep Problems During perimenopause, you’ll still get your period, but they may become irregular, heavier, and the length of your cycle can get shorter or longer. This means your sleep can still be disrupted by your periods the same way it can for premenopausal women. And as perimenopause can last four to six years, this disruption can be significant. Fluctuating hormones and period cramps can make it harder to fall and stay asleep, and period-related fatigue can leave you feeling drained during the day. We’ve covered [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) and [insomnia before your period](https://www.risescience.com/blog/insomnia-before-period.md) here. ‍ ## How to Improve Sleep During Menopause? Sleep is vital to everyday function and overall health. Meeting your sleep need, the genetically determined amount of sleep you need, can boost your mood, [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md), [energy levels](https://www.risescience.com/blog/what-gives-you-energy.md), how well you manage pain, and can even [prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) and accelerated aging. Use the RISE app to find out your individual sleep need and how close you are to getting it each night. Menopause symptoms making it hard to get enough sleep? Here’s how to change that. ### 1\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of healthy sleep habits you can do each day to help you fall asleep faster and wake up less often during the night. If menopause symptoms are cutting into your sleep, you want to ensure nothing else keeps you awake and the sleep you do get is as restorative as possible. Here’s what to do: * **Keep a consistent sleep schedule:** Going to bed and waking up at the same time each day will help regulate your circadian rhythm. So, keep a consistent schedule, even if you no longer have set wake times due to being retired and kids being out of the house. * **Avoid caffeine, large meals, intense exercise, and alcohol close to bedtime:** All four can keep you up or wake you up during the night. Caffeine and alcohol can also trigger hot flashes, so it’s even more important to drink them wisely. (We cover ways to get [energy without caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) here.) * **Get light in the early morning and avoid it close to bedtime:** Light early in the day will reset your circadian rhythm, helping you feel sleepy at the right time that evening. But too much light in the evening can make it hard to drift off. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed, and use a low-powered red light night light if you wake up during the night to use the bathroom to avoid waking yourself up too much. * **Do a relaxing bedtime routine:** This will help slow your brain and body down for sleep and reduce anxiety, which can keep you up. Read more about [how to relax before bed](https://www.risescience.com/blog/how-to-relax-before-bed.md) here. RISE can remind you to do 20+ sleep hygiene habits each day and tell you the ideal time to do them to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### 2\. Consider Cognitive Behavioral Therapy Cognitive Behavioral Therapy for Insomnia (CBT-I) aims to change your thoughts and behaviors around sleep to cure insomnia. It’s been shown to be effective for [older adults with chronic insomnia](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext) and for midlife women. Even CBT-I delivered over the phone (digital CBT-I or D-CBT-I) has been shown to help peri- and postmenopausal women with insomnia symptoms and hot flashes. [Research](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext) has also compared CBT-I with sleep restriction and sleep hygiene improvements, and while all three helped improve insomnia symptoms in postmenopausal women, CBT-I had the greatest impact. CBT may also help reduce the number of hot flashes you have. Feeling more in control and less stressed and distressed about your hot flashes has been linked to having fewer of them. ### 3\. Try Hormone Replacement Therapy Hormone replacement therapy (HRT) can increase levels of estrogen and progesterone, alleviating some of the symptoms low levels of the hormones cause. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) shows estrogen therapy can treat hot flashes, help you fall asleep, and decrease nighttime awakenings. It may also help you [lose weight](https://www.nature.com/articles/ijo200825). HRT started a decade or more after menopause has been linked to heart attacks and breath cancer, but a [2020 paper](https://www.tandfonline.com/doi/abs/10.1080/13697137.2020.1851183) states when initiated within 10 years of menopause, HRT may reduce all-cause mortality and risks of heart disease, osteoporosis, and dementia. HRT may not be right for everyone, though. Some experts believe HRT isn’t safe for those with a high risk of breast cancer. But recent research disagrees. A[2022 review](https://journals.lww.com/journalppo/Abstract/2022/05000/Menopausal_Hormone_Replacement_Therapy_and.9.aspx?context=LatestArticles) states when started in women younger than 60 and/or close to menopause, HRT “significantly reduces all-cause mortality and cardiovascular disease.” It adds that the risks of health issues like breast cancer and stroke are rare and comparable to other medications. Speak to your healthcare provider to see if it’s a suitable treatment option. Your doctor may also recommend low-dose birth control pills, which contain estrogen and progesterone, or selective serotonin reuptake inhibitors (SSRIs). ### 4\. Manage Nighttime Hot Flashes You may not be able to avoid hot flashes altogether, but there are things you can do to minimize how much they disrupt your sleep. * **Invest in a cooling pad or mattress:** This can help keep your body temperature lower during the night. * **Cut back on triggers like caffeine and alcohol:** This will also help to improve your sleep overall. The RISE app can tell you the best time to have your last coffee and alcoholic drink each day. * **Keep your bedroom cool:** Aim for [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md). This will also help you fall asleep in general. * **Keep nighttime anxiety and light low:** If you wake up sweaty in the night, keep calm (remember anxiety is the enemy of sleep) and change your pajamas in low light (bright light will wake you up). Keeping a change of nightwear nearby can help you get back into bed quicker. * **Practice yoga, tai chi, and meditation:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3031101/) shows they can improve hot flashes and overall menopause symptoms. * **Try omega-3 supplements:** [Omega-3 fatty acid supplements](https://journals.lww.com/menopausejournal/Abstract/2009/16020/Effects_of_ethyl_eicosapentaenoic_acid_omega_3.22.aspx) have been found to reduce how many hot flashes you have. For some, hot flashes are a passing symptom and go away when you’re postmenopausal. However, hot flashes may not stop until [4.5 years](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110996) after your final period, so it’s still worth finding a way to manage them to limit how disruptive they are to your sleep. We’ve covered more [ways to stop night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) here. ### 5\. Try Acupuncture A [2016 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4874921/) found one course of acupuncture treatments decreased hot flash symptoms and this improvement lasted at least six months after the treatment ended. Another [2016 study](https://pubmed.ncbi.nlm.nih.gov/26855097/) found acupuncture was associated with an increase in estrogen levels and a significant reduction in sleep disturbances in women going through menopause. ### 6\. Get a Foot Massage If there was ever an excuse to get a foot massage, this is it. A [2022 study](https://journals.lww.com/menopausejournal/Citation/2022/11000/The_impact_of_foot_massage_given_to_postmenopausal.6.aspx) looked at postmenopausal women who got a foot massage once a day for seven days and a control group who didn’t. The results showed the women who got foot massages slept for an hour longer each night, and they had lower levels of anxiety and fatigue. ### 7\. Practice Yoga Yoga isn’t just great for weight management and anxiety reduction — both of which can help with sleep — it may also specifically reduce menopause symptoms. A[2018 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/29452777/) found yoga helped to reduce total menopause symptoms, hot flashes, and mental and physical symptoms. More research needs to be done, however, as an earlier [study from 2014](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3871975/) found 12 weeks of yoga didn’t improve the frequency of hot flashes. But it did help with insomnia and no serious adverse effects were found, so it may still be worth trying. Exercise in general can help you fall asleep faster, wake up less often during the night, and improve insomnia. Just be sure to avoid intense exercise within an hour of bedtime, and this can keep you up. We’ve covered more on [the best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out#time.md) here. ### 8\. Speak to a Medical Professional A doctor may be able to recommend treatments to help improve your menopause sleep problems. They can also look at any medication you’re taking to see if this is causing sleep issues. Speak to a sleep specialist if you think you’re suffering from sleep apnea and speak to a therapist to get help managing nighttime anxiety and depressive symptoms associated with menopause. You can also learn more about [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. ### 9\. Consider Taking Melatonin Supplements ![RISE app screenshot showing you when to take melatonin supplements](/assets/6260982d84a7ea12942b59e3_OqK4kqKQZU46u51r_9dTFFfO31knmFWholC_GqHESXIy6m8zK4Vvicw9ngIazh8I7rIsfEb5CTX3TKteNYgyAMMvmD0LRi_AMkcilOcQulWqfqyh1SrPTw7-M0bEEIPHzsjDFHuz.png) The [RISE app](https://www.risescience.com/.md) can tell you the best time to take melatonin supplements. It’s tempting to reach for [over-the-counter sleep aids](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) when your sleep starts to suffer, but these products can come with many dangerous side effects and they’re designed for short-term use. We recommend harnessing the power of the most natural, risk-free sleep aid: sleep hygiene. If your sleep needs an extra helping hand, however, melatonin supplements may help. Melatonin supplements can change the timing of your circadian rhythm, helping you fall asleep when you naturally wouldn’t. To boost your melatonin naturally, focus on avoiding bright light and alcohol before bed — both can suppress melatonin production. This is even more important to do as you get older as natural levels decline. You can learn more about [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here, and if you do decide to try melatonin, RISE can tell you the best time to take your supplements each day to feel sleepy at the ideal time. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin_supplement/) *to set up their take melatonin supplements reminder.* ## Get the Sleep You Need Later in Life Sleep is vital at every stage of life, but it gets harder to fall and stay asleep as we get older. And it seems peri- post- and menopausal women have drawn the short straw when it comes to sleep difficulties, with everything from fluctuating hormones to hot flashes to sleep apnea getting in the way of a good night’s sleep. To help, try improving your sleep hygiene to avoid hot flash triggers, boost your melatonin, and make sure nothing else gets in the way of your sleep. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits and tell you when exactly to do them each day, helping you drift off and stay asleep, even through menopause. ## FAQs ### Menopause and sleep problems Menopause sleep problems include trouble falling asleep and staying asleep, waking up too early, hot flashes, sleep apnea, insomnia, and an increased need to use the bathroom during the night. ### Why is it hard to sleep during menopause? It’s hard to sleep during menopause because of fluctuating hormones, which affect your body temperature, breathing during sleep, and mood. Hot flashes can also wake you up in the night and menopause can cause sleep disorders like insomnia and sleep apnea. ### How can I sleep better with menopause? You can sleep better with menopause by improving your sleep hygiene, including getting light first thing and avoiding light, caffeine, and alcohol too late in the day. Hormone replacement therapy may also help you fall asleep faster and wake up less often during the night. ### Does menopause insomnia go away? Menopause insomnia can go away, but it may also last for months or years depending on what’s causing it. Hot flashes, for example, may end about 4.5 years after your last period, eliminating this common sleep disruption. ### How long does insomnia last in menopause? Menopause insomnia can last for months or years depending on what’s causing it. Hot flashes, for example, may end about 4.5 years after your last period, eliminating this common sleep disruption. ### Menopause sleep problems natural remedies Natural remedies for menopause sleep problems include yoga, acupuncture, and improving your sleep hygiene, which includes keeping a consistent sleep schedule, getting light first thing, and avoiding light, caffeine, and alcohol too close to bedtime. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Kick-Start Your Day With Morning Routine App RISE published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/morning-routine-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Kick-Start Your Day With Morning Routine App RISE Published 2022-12-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician Everyone from top CEOs to elite athletes seems to have a morning routine they swear by. But, while some say the key to mornings is a HIIT workout, others say you should ease into the day by listening to a podcast. We say the best morning routine is one that sets you up for a productive day, a good night’s sleep, and one that works with your natural biology, instead of fighting against it. Below, we’ll explain how to create the best morning routine for you and how [sleep and energy management app RISE](https://www.risescience.com/.md) can help you do it. ‍ [Why should I have a morning routine?](#have) [How do I find my perfect morning routine?](#find) [How do I wake up earlier to do my morning routine?](#wake) ‍ ## Why Should I Have a Morning Routine? First up, why should you have a morning routine in the first place? Here’s why what you do in the morning is so important for the rest of your day. ### What You Do in the Morning Affects Your Sleep, Which Affects Everything Else in Life Bedtime may feel far away when you’re only just waking up, but what you do in the morning can affect how well you sleep that night. For example, getting light exposure first thing resets your body clock, setting you up to feel sleepy at the right time later that evening. When you feel sleepy at the right time, you’ll be more likely to get enough sleep each night. And when you get enough sleep, everything from your productivity to your mood, your energy levels to your overall health is improved. ### What You Do in the Morning Affects Your Energy Levels Despite what you hear, no one really jumps out of bed feeling full of energy and ready to take on the day. Most of us experience [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) — that groggy feeling you get after sleeping. The activities you do in the morning can help to shake off sleep inertia faster, or they can leave you struggling with sleepiness later into the day. As well as your morning energy levels, your morning routine can affect your energy levels for the rest of the day. By waking up at a consistent time, for example, you can regulate your body clock, fall asleep faster each night, and maximize how much energy you feel throughout the entire day. [Research](https://academic.oup.com/sleep/article/19/5/432/2749859) shows a consistent sleep schedule can make you feel more alert, even if you get the same amount of sleep on an irregular schedule. ### It Can Make You More Productive A morning routine can make you [more productive](https://www.risescience.com/blog/how-to-be-more-productive.md), but that’s not because you cram your mornings full of work. Once sleep inertia wears off, you’ll feel your energy levels rise as you go into your first energy peak of the day. This is all part of your circadian rhythm, your body’s internal [biological clock](https://www.risescience.com/blog/biological-clock.md) that runs on a roughly 24-hour cycle. Your circadian rhythm dictates when you feel sleepy and alert throughout the day. If you’ve spent the earlier part of your morning doing the right things and you know when this energy peak is coming (more on how to use RISE to do this soon), you’ll be ready to make the most of this energy peak by spending it on important and demanding tasks, and not waste it on easy to-dos like emails or admin. ### It Helps You Look Forward to Mornings A morning routine doesn’t have to be all about optimizing your health and productivity, though. It should also be something you enjoy. When you have a morning routine you look forward to, you’ll find it easier to get out of bed and be less likely to hit the snooze button. This is especially helpful if you’re a[night owl trying to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md). So, make time for self-care activities in the mornings. This could include listening to a chapter of an audiobook or your favorite playlist, for example. Or it could mean playing with your kids or taking your dog for a walk. ‍ ## How Do I Find My Perfect Morning Routine? Successful people all seem to have a morning routine, but what they actually do is different. We say the best morning is one that: * Starts at the right time for you * Gives you enough time to shake off sleep inertia * Includes activities that set you up for the day * Includes activities that set you up for the night Let’s dive into what each one of these things mean exactly, and how you can achieve them. ### It Starts at the Right Time for You Just because someone says you should start your day at 5 a.m. doesn’t mean that’s right for you. The best time to wake up will depend on a few things: * Your sleep need * Your chronotype * Your social clock #### Your Sleep Need ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. First, your sleep need. Your sleep need is the individual amount of sleep you need each night. It’s determined by genetics, just like height and eye color, and [it isn’t simply eight hours for everyone](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md). One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. The [RISE app](https://www.risescience.com/.md) uses historical sleep data from your phone and proprietary sleep-science-based models to work out your sleep need down to the minute. The time you wake up should be a time that allows you to meet your sleep need each night. While meeting your sleep need each and every night is the ideal, we know life often gets in the way of that. Instead of worrying about every minute of lost sleep, however, focus on keeping your overall sleep debt low. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body. At RISE, we measure it over your past 14 nights and recommend you keep it below five hours to feel and perform your best. When you miss out on your sleep need one night, you can catch up on sleep and lower your sleep debt through well-timed naps, going to bed a little earlier, or sleeping in a little later the following night. RISE does the hard work of keeping track for you. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* #### Your Chronotype Next, your [chronotype](https://www.risescience.com/blog/chronotype.md). Your chronotype is your natural tendency to go to sleep and wake up earlier or later. There are early birds and night owls, and many of us sit somewhere in between the two extremes. [What chronotype are you?](https://www.risescience.com/blog/what-is-my-chronotype.md) Learn more here. Your chronotype dictates, in part, the timing of your circadian rhythm. RISE predicts your circadian rhythm each day, so you can see when your body naturally wants to wake up and when it wants to go to sleep each night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* #### Your Social Clock Finally, your social clock. Your social clock includes any responsibilities and commitments you have in the mornings, such as starting work at a certain time or getting the kids ready for school. While night owls might want to naturally sleep in until 10 a.m., their social clocks — a job starting at 9 a.m. for example — may make this impossible. If you find your circadian rhythm is running too late for your social clock, you can [reset your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md). More on how to do this soon. You can also find out more about the [best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) here. ### It Gives you Enough Time to Shake Off Sleep Inertia Your morning routine should give you enough time to shake off sleep inertia before you need to be “on” for the day. Sleep inertia may be caused by adenosine, a compound that builds up in your brain all the time you’re awake. As adenosine levels rise, you’ll start feeling drowsy and eventually get the urge to sleep — which is known as sleep pressure. As you sleep, adenosine is purged from your system and you’ll wake up with much lower levels of it, resetting the cycle. However, when you wake up, there are still trace amounts of adenosine in your system, and this is what causes that groggy feeling you get first thing. So, you want to give yourself enough time for your body to get rid of the final amounts of adenosine and shake off grogginess before you need to dive into an important task at work, for example. Sleep inertia can last from[one minute to four hours](https://www.sciencedirect.com/science/article/pii/S1087079200900984), but there are a few things you can do to cut this down. Here’s how to reduce sleep inertia: * **Drink a cup of coffee:** [Caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md) blocks adenosine receptors in your brain. * **Get natural light:** Light signals to your body that it’s time to wake up. * **Get some exercise:** Working out releases cortisol and serotonin, and it increases your core body temperature to give you an energizing boost. Plus, [vigorous exercise late in the day can keep you awake at night](https://www.risescience.com/blog/exercise-before-bed.md), so it’s a good idea to get your workout in earlier. * **Drink water:** You’re probably dehydrated after a night of sleep, and even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can add to your fatigue. RISE can predict how long your sleep inertia will last each morning — we call this your grogginess zone. Check your grogginess zone to see when you can expect your energy levels to start rising. You can learn more about [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) and how to combat it here. ### It Includes Activities That Set You up for a Productive Day ![RISE app screenshot showing best time for morning routine activities](/assets/63892766723adbedba240376_vlS7DQ52FXmKhWUZBfMCnhf2LuZg--mjUNWRuSrCEHbs1NkTMU3YGPaVw1OECfX3kmql_GjYUa2Y5O_cEwGQDfzJRSie6Yofb0pJRlXgwOeLvwl0FGiz8A_bfajwB7SyAyNJ1Jv3UcU3P7DHqjCDQL4.png) The [RISE app](https://www.risescience.com/.md) can tell you the best time to do morning routine activities. You probably won’t be feeling your best 60 to 90 minutes after waking — you can thank sleep inertia for that. But, once morning grogginess fades, you’ll move into your first energy peak of the day. This is your biological prime time, when your energy levels are high and you’ll be your [most productive](https://www.risescience.com/blog/when-are-you-most-productive.md). You can use your morning routine to make the most of your morning energy peak. During your morning routine, you can knock out some easy daily activities that don’t require much mental energy, such as: * Writing a to-do list or goal setting for the day * Reading through your emails and answering any easy ones * Doing some easy work admin or household chores With these easy tasks taken care of, you can go into your morning energy peak ready to tackle the important work, rather than wasting your most productive hours on the easier tasks. During your energy peak, your [mental performance](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) is higher, you’re more [attentive](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136), and you can [manage your emotions better](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136). So, this is the perfect time to do more challenging daily tasks like: * Writing, coding, making sales calls, or giving presentations * Tricky conversations or meetings * Learning or practicing new skills for work or study for school RISE can help you keep track of the best times to do certain activities each morning, as well as throughout the rest of your daily routine. On the app, select morning routine activities you’d like to do like drinking a coffee, getting some exercise, reading, or meditating. Then, select peak energy activities you'd like to do, like having important meetings or doing creative work. RISE can then send you daily reminders for when you should be switching between the two types of activities depending on your circadian rhythm each day. This stops you from trying to jump into difficult work when you’re better off slowly ramping up for the day. And stops you from wasting any precious peak productivity time on easy morning routine tasks. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set reminders for their personalized morning routine.* ### It Includes Activities That Set You up for a Good Night’s Sleep ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid bright light. What you do in the morning doesn’t just set you up for the day, it can affect your nights, too. One of the most important things to include in every morning routine is getting some exposure to natural light. Light has the power to reset your circadian rhythm, telling your body it’s time to be awake. When you get light first thing, you’ll not only kick-start your energy for the day, you’ll be setting yourself up to feel sleepy at the right time later that evening. Plus, getting sunlight boosts your body’s production of [serotonin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/). About 12 hours later, this serotonin will be converted into [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), the sleep hormone. Aim to get at least 10 minutes of natural light as soon as possible after waking up. If it’s cloudy out, or you’re getting light through a window, make it 30 minutes. If you can’t get out in natural sunlight, use a 10k lux [light lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) instead for 20 minutes. Light isn’t just important to think about in the morning, though. Come evening, you should avoid it as light suppresses melatonin, making it harder to fall asleep. RISE can tell you when exactly you should be getting light and when you should be dimming the lights and putting on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) to stop light from your screens keeping you awake at night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright light reminder.* ‍ ## How Do I Wake Up Earlier to Do My Morning Routine? [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ If you’re used to rolling straight out of bed and out the door to work, it can feel hard to suddenly start waking up earlier to make time for a morning routine. Here’s how to[reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) to an earlier schedule: * **Gradually shift your wake-up time:** Instead of suddenly getting up an hour earlier, shift your wake-up time back by about 15 to 30 minutes each few days. This will allow your circadian rhythm to slowly adjust. * **Don’t forget to shift your bedtime too:** Don’t sacrifice sleep to get up earlier. Use RISE to find out your sleep need and keep an eye on your sleep debt. Slowly shift your bedtime earlier to ensure you’re giving yourself enough time to meet your sleep need each night. * **Shift your meal and exercise times:** Two more things to shift: your meals and exercise.Eating and exercise can both affect the timing of your circadian rhythm, and doing them too late can keep you up at night. Check RISE for when you should be avoiding large meals and workouts. Dive deeper: [What time should you stop eating before bed?](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) and [When is the best time to work out?](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) * **Do challenging tasks in the morning and easier ones in the evening:** This can feel counterintuitive if you’re a night owl. But, by scheduling harder tasks for the morning and more relaxing ones for the evening, you’ll be training your brain and body to stick to the earlier schedule and stop yourself from slipping back into bad habits, like working late into the night. * **Supplement with melatonin if needed:** Melatonin supplements can change the timing of your circadian rhythm. Take them at the right time and you’ll feel sleepy earlier than you usually would, helping to bring your sleep cycle forward. Check RISE for the best time to take melatonin supplements. We’ve also covered [how much melatonin you should take](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) here. * **Use a gentle alarm clock:** No one wants to start their morning with a jarring alarm clock jolting them out of sleep. Switch to using the RISE alarm clock, which uses vibration and soft sound to slowly wake you up. You can learn more about [how to wake up to an alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) here. * **Maintain excellent sleep hygiene:** Sleep hygiene is the set of good habits you can do each day to help you fall and stay asleep. By maintaining great sleep hygiene, you’ll find it much easier to fall asleep at your earlier bedtime, and therefore wake up earlier, too. You can learn more about[sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. There’s a lot to remember when it comes to sleep hygiene, but the RISE app can help you master everything from consuming caffeine at the right time to eating, working out, and drinking alcohol when it’s best for you and your sleep. RISE guides you through 20+ daily habits for sleep hygiene and tells you the ideal time to do them based on our circadian rhythm, which makes them even more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ![RISE app screenshot showing you sleep hygiene habits](/assets/62c4b039c12638aba7f00a55_j00PdfmdXw9EXl6R9TUVu2jYNxgNU8oFJs0sVrsrFZJutItEtyZ7-WYH22kGyZPMj0yrCemqjcEsV4ZTRbkakDf79k9jHKV5eu9WEVi_xikfVXSjaiWv21nX66QgeqTTDHsLqMw1VvzA1FBF9dY.png) The [RISE app](https://www.risescience.com/.md) can coach you through 20+ sleep hygiene habits each day. ## Use the RISE App to Perfect Your Morning Routine How you spend your mornings can affect the rest of your day and your nights. Get mornings right with the [RISE app](https://www.risescience.com/.md). RISE can tell you how much sleep you need to feel your best each morning and day. Plus, it can predict your circadian rhythm, showing you when your body naturally wants to wake up, when you’ll feel groggy, and when your energy will start rising. RISE can also help you form new habits — like getting light exposure and exercising — to help you shake off sleep inertia, boost your energy levels, and fall asleep faster each night. Beyond simply acting as a habit tracker, though, RISE tells you the exact right time to do 20+ healthy habits to help you master sleep hygiene, improving your mornings, your days, and your nights. ## FAQs ### How do I find a morning routine that works for me? Find a morning routine that works for you by using the RISE app to wake up when your body naturally wants to. Then, give yourself enough time to shake off morning grogginess and do activities that set you up for a productive day and restful night’s sleep later that evening. ### Best morning routine app? RISE is the best morning routine app as it can tell you when your body naturally wants to wake up, when your energy levels will start rising, and the best time to do things like get bright light, drink coffee, and exercise to set you up for a productive day and restful night’s sleep. ### Best app for daily routine? RISE is the best app for your daily routine as it predicts your circadian rhythm each day. You can then schedule your tasks to match your energy levels, wake up and go to sleep when your body naturally wants to, and see the best times to do everything from drink coffee to work out. ### Best night routine app? RISE is the best night routine app as it predicts your circadian rhythm each day, so you can see when your body naturally wants to start winding down and going to sleep. RISE can also remind you to avoid sleep-disrupting behaviors like drinking coffee, eating large meals, or working out too close to bedtime. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? 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It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Mouth Taping: Sleep Benefits, Risks, and What to Do Instead published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/mouth-taping-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Mouth Taping: Sleep Benefits, Risks, and What to Do Instead Updated 2024-03-13 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) You might have seen the viral mouth taping TikTok trend. It’s a seemingly simple life hack that promises everything from deeper sleep to clearer skin, reduced snoring to better breath. It’s even said to help those with sleep apnea — all by placing a piece of tape over your mouth as you sleep. But is there much scientific evidence behind this trend? While mouth breathing has been linked to a whole host of health issues, and nasal breathing is better for you, taping your lips closed may not be the answer. There isn’t much research into mouth taping, and the practice can be dangerous. Below, we’ll dive into what mouth taping is, what the benefits and risks are, and what you can do instead to improve your energy, snoring, and sleep apnea. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you get some of the benefits of mouth taping, without the tape. ‍ [What is mouth taping?](#mouth) [What are the benefits of mouth taping?](#benefits) [Why do people mouth tape?](#people) [Is mouth taping dangerous?](#taping) [How can I mouth tape?](#can) [How to sleep with your mouth closed without mouth taping?](#sleep) [How to improve sleep without mouth taping?](#improve) ‍ ## What is Mouth Taping? Mouth taping involves placing a piece of tape over your mouth as you sleep. The aim isn’t to seal your lips shut, however, it’s to relax your muscles to make your body breathe through your nose, instead of your mouth. You may find that after taping your mouth closed for a few weeks, you don’t need the tape at all and nasal breathing becomes your default. ‍ ## What Are the Benefits of Mouth Taping? Taping your mouth shut sounds more like a torture method than a health hack, so why exactly are people doing it? It’s because mouth breathing isn’t the best for you and nasal breathing comes with many benefits. Your nose filters out allergens and it warms and adds moisture to the air you breathe in. The [benefits of breathing through your nose](https://pdfs.semanticscholar.org/6746/a9f5b9dcf45b66903d3d6c6c5a1a14de4592.pdf) include: * Reduced snoring * Increased daytime energy * Improved self-reported sleep quality * Reduced mouth dryness upon waking * Reduced anxiety and it can help you relax * Protection from your airways narrowing due to exercise * Reduced severity of [exercise-induced asthma](https://europepmc.org/article/med/8599744) And on the flip side, [mouth breathing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047298/) can lead to: * Bad breath * Tooth decay * A dry mouth and [sore throat upon waking](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * Sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Symptoms that look like [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * High blood pressure * Lowered blood oxygen levels * Impaired brain function * Increased stress response (and stress and [anxiety](https://www.risescience.com/blog/anxiety-and-sleep.md) can easily disrupt your sleep) [Mouth breathing in children](https://buteykoclinic.com/docs/1_1398684161.pdf) can lead to developmental issues in their face shape, as well as sleep loss — which can impact their growth, academic performance, and behavior (and a potential misdiagnosis of ADHD, which has very similar symptoms to sleep deprivation). But, while there are many dangers of mouth breathing, there’s not enough research to say whether mouth *taping* can stop these things from happening. And as mouth taping has gone viral on social media, the internet is full of unproven benefits — everything from [improved concentration](https://www.risescience.com/blog/how-to-focus-better.md) to [clearer skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md). ‍ ## Why Do People Mouth Tape? Mouth taping is said to be an easy and cheap home remedy for better sleep that doesn't involve taking [melatonin](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) or [sleep aids](https://www.risescience.com/blog/sleep-aids.md) (which can come with dangerous side effects). A few searches on social media and you’ll see the practice is said to have endless benefits, but here’s what has been scientifically proven. ### Mouth Taping for Snoring Snoring can often be caused by mouth breathing, so mouth taping sounds like an easy fix to help you, and your bed partner, have a quieter night’s sleep. One [sleep study](https://pubmed.ncbi.nlm.nih.gov/25450408/) found mouth taping helped decrease snoring intensity and frequency. But the study was small — only 30 people — and included those who have sleep apnea. There isn’t much research into how mouth taping can help those who snore, but don’t have sleep apnea. [Snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) isn’t always caused by something as simple as mouth breathing, though. It might be a sign of sleep apnea or be caused by being overweight, drinking alcohol, taking sleep aids, or by a physical problem like having large tonsils or narrow airways. So, mouth taping may not help at all, or it may offer some relief, but not solve the root cause of your noisy breathing. ### Mouth Taping for Sleep Apnea Sleep apnea is a sleep disorder that causes you to stop breathing temporarily throughout the night. You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. Those with obstructive sleep apnea often have nasal obstructions, and these obstructions may contribute to the sleep disorder or make it worse. Mouth breathing also makes it harder to stick to sleep apnea treatments like using a CPAP machine, a continuous positive airway pressure machine that pushes air into your airways to keep them open throughout the night. A [2022 study](https://www.mdpi.com/2227-9032/10/9/1755) looked at mouth breathers with mild sleep apnea. The results showed mouth taping helped to: * Decrease AHI — apnea/hypopnea index, the measure of how many disordered breathing events happen during the night — from 8.3 to 4.7 events an hour. * Decrease snoring from about 304 to 121 snores an hour. The worse the sleep apnea and snoring were, the greater the improvement mouth taping had. The study concluded: “Mouth-taping could be an alternative treatment in patients with mild OSA before turning to CPAP therapy or surgical intervention.” However, it’s not clear how effective mouth taping would be for those without mild sleep apnea. Mouth taping may also help reduce mouth leak. Mouth leak happens when someone with sleep apnea is using a machine to push air into their nasal airways, but they begin mouth breathing during the night. This reduces how effective the treatment is and can disrupt sleep architecture, or how your body moves through sleep stages, like REM and deep sleep. [Research](https://www.semanticscholar.org/paper/Effect-of-mouth-leak-on-effectiveness-of-nasal-and-Teschler-Stampa/71d08c14fd42ff6f065323681d0ce09d5b8b172a) shows mouth taping can reduce mouth leak, which can help decrease your arousal index (the number of arousals per hour of sleep) and increase time in [REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md). Those with sleep apnea often snore, and mouth taping may help to reduce this, too, helping both the person affected and their bed partner get more sleep. However, more research needs to be done. Another [2022 study](https://pubmed.ncbi.nlm.nih.gov/35277783/) found those with sleep apnea still tried to breathe through their mouths, even when they were taped shut — also known as “mouth puffing.” ### Mouth Taping for Asthma Mouth taping may help those with asthma improve their symptoms. It can be used as part of the [Buteyko breathing technique](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6513443/) (BBT) program, which includes breathing techniques designed to stabilize your breathing patterns. But, as with mouth taping in general, there’s not enough research to be sure. One [study](https://www.semanticscholar.org/paper/Effect-of-mouth-taping-at-night-on-asthma-crossover-Cooper-Oborne/a7366e29a56592a33ded19e32a303da6c55a380a) found mouth taping didn’t improve asthma symptoms at all. ‍ ## Is Mouth Taping Dangerous? While sleeping with your mouth open can lead to health issues, and there are benefits to nasal breathing, mouth taping to make that happen isn’t widely researched and the risks aren’t well known. There is some promising research into mouth taping, but it’s mainly in those with sleep apnea and not the general population. And those with sleep apnea shouldn’t try the health hack without medical supervision. Side effects of mouth taping include: * **Disrupted breathing:** If you can’t get enough air through your nose. * **Disrupted sleep:** If you can’t get enough oxygen, you may wake up throughout the night. * **Worsening of sleep apnea:** And the health conditions it can cause like heart failure and death. * **Irritation or allergic reactions from the tape.** * **Anxiety:** From not being able to breathe through your mouth or simply wearing the tape, which can make it harder to fall asleep. Even if mouth taping provides some benefits for you, it may be a quick fix and not solve the root cause of the problem you’re trying to solve. It may help reduce your snoring, for example, but if this snoring is being caused by undiagnosed sleep apnea, it can be dangerous to ignore it and not get proper treatment. Plus, mouth taping only really works if you’re a mouth breather through habit. If you breathe through your mouth due to nasal obstructions like polyps, for example, mouth taping won’t cure this. ‍ ## How Can I Mouth Tape? Want to try mouth taping? There are no official guidelines, but here are a few tips if you’re going to try the practice for yourself: * **Try breathing through your nose first:** If you can’t breathe comfortably through your nose due to allergies, congestion, or another kind of nasal obstruction, don’t try mouth taping. We cover [breathing exercises to promote nasal breathing and relaxation before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. * **Speak to a doctor:** Get medical advice before you try mouth taping to make sure it’s safe for you, especially if you have asthma or sleep apnea. Your doctor may recommend more effective treatment options. * **Use surgical tape:** Don’t use duct tape, masking tape, or any kind of tape that will be difficult to remove or may cause a reaction. Buy hypoallergenic tape made for skin. If you want to avoid tape altogether, you can also buy chin straps that keep your mouth closed while you sleep. * **Start slowly:** If you’ve never tried mouth taping before, don’t jump into bed for a full night’s sleep all taped up. Start by taping your mouth for short periods of time — try 10 minutes — during the day to help you slowly get used to it. * **Tape over both lips:** Place a small amount of tape over both lips to stop your mouth from opening. Use a piece of tape that’s longer than you need so you can fold over the edges, making it easier to remove in the morning. After a few weeks of mouth taping, you may find you naturally begin breathing through your nose and don’t need the tape anymore. ‍ ## How to Sleep with Your Mouth Closed Without Mouth Taping? There are things you can do to help you breathe through your nose while you sleep that don’t involve taping your mouth shut. * **Quit smoking:** Smoking irritates your nasal passages and can cause congestion, making nose breathing more difficult to do. * **Cut down on alcohol:** Alcohol can also irritate your airways, so cutting down may help you breathe easier. Alcohol also disrupts your sleep, so cutting back is a win-win. We’ve covered [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. * **Treat nasal congestion:** The treatment depends on what’s making you congested. Consider nasal strips, dilators, sprays, neti pots, breathing in steam from a hot shower or bowl of hot water, or kicking your pet out of bed. * **Try sleeping on your side:** Sleeping on your back may encourage mouth breathing. Try switching to side sleeping and investing in a special pillow or vest that encourages side sleeping if you find yourself rolling onto your back in your sleep. * **Speak to a doctor:** If you can’t breathe through your nose, speak to your healthcare provider to find out if there’s an underlying reason for this and treatment options. Treating nasal obstructions with a [corticosteroid spray](https://www.oto.theclinics.com/article/S0030-6665(20)30004-9/fulltext) has been linked to improved sleep apnea severity and symptoms. And surgery for nasal blockages — such as a septoplasty (to straighten the bone and cartilage between the nostrils), a turbinate reduction (removing excess tissue inside the nose), a rhinoplasty (or nose job), or sinus surgery — have been shown to improve sleep apnea-related quality of life and CPAP tolerance. ‍ ## How to Improve Sleep Without Mouth Taping? Looking to reduce your snoring, improve your sleep apnea, or boost your energy levels? Put down the tape and try these safer, science-backed options instead. ### Snoring We’ve covered [how to stop snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) in detail, but here are some methods to get you started: * **Sleep on your side:** The [frequency and intensity of snoring](https://pubmed.ncbi.nlm.nih.gov/12683476/) can be improved in some people just by becoming a side sleeper. Try training yourself to sleep on your side or investing in special pillows and devices to make side sleeping easier. * **Elevate your head:** If you’re a die-hard back sleeper (or have to sleep on your back due to sleep apnea treatments, [pregnancy](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md), or injury) try elevating your head. You can do this with an extra pillow or an adjustable base bed. * **Keep sleep debt low:** Sleep debt is the measure of how much sleep you owe your body compared to your sleep need, the genetically determined amount of sleep you need. One [small study](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) found when participants only slept for four hours a night for six nights, their snoring got significantly worse. Make sure you get enough sleep for you each night, and pay back any sleep debt through well-timed naps or spending a little longer in bed. More on this soon. * **Consider surgery:** Severe snorers can opt for surgery to fix the issue. This could include fixing a deviated septum or removing the tonsils or adenoids. ### Sleep Apnea There are many mouth taping alternatives for treating sleep apnea. We’ve covered [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. Talk to a doctor or sleep specialist if you think you have sleep apnea. They can test you for the sleep disorder and recommend the best treatment. Treatment options include: * **Sleeping with a CPAP machine:** This machine pushes air into your airways to keep them open throughout the night. * **Weight loss:** Being overweight increases your odds of developing sleep apnea and can make the disorder worse. Although it’s hard to [lose weight when you have sleep apnea](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), weight loss is often recommended as a treatment option. * **Oral appliances:** Mouth guards or retainer-like devices can help to keep your tongue from falling back and blocking your airway or bring your lower jaw forward to create more space to breathe. ### Energy Levels One reported benefit of mouth taping is improved daytime energy. This benefit hasn’t been proven, and even if it does boost your energy levels, it may only help a small amount. Luckily, there are [scientifically backed ways you can get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md). #### Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. The more sleep debt you have, the more tired you’ll feel. We recommend keeping sleep debt below five hours to optimize your energy levels. The RISE app works out your individual sleep need and tracks your sleep times to tell you how much sleep debt you have each day. Got more than five hours? You can pay sleep debt back by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Sleep in for only an hour or two to avoid messing up your body clock. * **Improving your sleep hygiene:** Focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits that can cut down the time it takes you to fall asleep and how often you wake up during the night, helping you get more sleep overall. More on what to do soon. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* #### Live in Sync with Your Circadian Rhythm ![RISE app screenshot showing your melatonin window and tells you the best time to go to sleep](/assets/66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM7FXvaazC3xX2-E_mSJjUiCcVv.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when your body naturally wants to sleep. Your circadian rhythm is your body’s internal clock. It runs on a roughly 24-hour cycle and dictates your sleep-wake cycle, body temperature fluctuations, and hormone production, among other things. Living in sync with your circadian rhythm maximizes your energy levels, as well as your [overall mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). Here’s how to get in sync: * **Keep a consistent sleep schedule:** Wake up and go to sleep at roughly the same times each day, even on the weekends. * **Eat meals at roughly the same times:** Eat when your body naturally expects it (i.e. during the day) and at roughly the same times each day. Avoid [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) as it can keep you up. * **Go to bed during your Melatonin Window:** Your Melatonin Window is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. [Melatonin primes your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), so aim to go to sleep during this window to help you fall and stay asleep. The RISE app predicts your circadian rhythm each day based on factors like your inferred light exposure and last night’s sleep times. You can then see when your body naturally wants to wake up and go to sleep, and sync up your daily life with it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* #### Improve Your Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits. Meeting your sleep need and staying in sync with your circadian rhythm are key behaviors for health, performance, and energy — but they can be hard to do. That’s where sleep hygiene comes in. Sleep hygiene is the name for the behaviors you can do each day to help you feel sleepy at the right time, fall asleep faster, and wake up less often throughout the night. This includes: * **Get bright light first thing and avoid it close to bedtime:** Get at least 10 minutes of light as soon as possible after waking up to reset your circadian rhythm for the day. Avoid light about 90 minutes before bed, though, to stop it from keeping you awake. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) in the evenings. We dig into the [benefits of blue light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) here. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for the best time to avoid each one. Bonus: cutting down on alcohol can help to improve your snoring and sleep apnea, too. * **Do a relaxing bedtime routine:** Make time for calming activities in the run-up to bedtime like reading, journaling, or doing yoga. This will help slow your brain down for sleep. Audio guides in the RISE app will walk you through [four science-backed relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to stop anything from keeping or waking you up during the night. The RISE app can remind you to do 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Skip the Mouth Taping Trend and Try Safer Sleep Treatments, Instead Mouth taping has taken TikTok by storm, but there’s not much scientific evidence behind the wellness trend. From the research that has been done, mouth taping may help reduce snoring and sleep apnea symptoms, but further studies are needed. Speak to a doctor before you try mouth taping or opt for safer, science-backed methods to improve your snoring, sleep apnea, and energy levels. The [RISE app](https://www.risescience.com/.md) can help on your journey to good sleep. RISE keeps track of your sleep debt, predicts your circadian rhythm, so you can sync up with it, and guides you through 20+ sleep hygiene habits to help you get the sleep you need each night for maximum energy each day. ## FAQs ### Why do people tape their mouth when they sleep? People tape their mouth when they sleep to force themselves to breathe through their nose. This can help reduce snoring and sleep apnea symptoms and may improve energy levels and bad breath. ### What can I use to keep my mouth closed when I sleep? You can use surgical tape, special mouth tape products, or a chin strap to keep your mouth closed when you sleep. You can also treat nasal congestion or obstructions to make nose breathing easier. ### What are the benefits of sleeping with your mouth taped? The benefits of sleeping with your mouth taped may include reduced snoring and sleep apnea symptoms. There isn’t much research into the practice, but people claim they have more energy, better breath, and better sleep quality when they mouth tape. ### Is mouth taping dangerous? Mouth taping can be dangerous. You may not be able to get enough oxygen through your nose if you have congestion or nasal obstructions. Mouth taping can also cause sleep disruption, anxiety, and allergic reactions. ### Can mouth taping help with snoring? Mouth taping may help with snoring. Some studies show mouth taping can reduce the intensity and frequency of snoring in those with sleep apnea. More research needs to be done into people who snore, but don’t have sleep apnea. ### Can mouth taping cure sleep apnea? More research needs to be done into whether mouth taping can cure sleep apnea. While some research suggests mouth taping can improve the symptoms of sleep apnea, it may not be able to cure the sleep disorder altogether. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: NSDR Can’t Replace Sleep, But It May Help You Sleep Better published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/nsdr domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # NSDR Can’t Replace Sleep, But It May Help You Sleep Better Published 2023-12-15 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## What is NSDR? * Non-sleep deep rest (NSDR) is a term coined by Dr. Andrew Huberman. It’s inspired by yoga nidra, an ancient relaxation technique. * It can temporarily boost your energy, mood, and mental performance, just as sleep can, hence why some think it can replace sleep or taking a nap. * NSDR can’t replace sleep — sleep comes with many more benefits and sleep deprivation comes with a long list of negative outcomes — but it can benefit your sleep in many ways, including helping you fall asleep faster and potentially improving chronic insomnia. * Get the most out of your NSDR practice with the [RISE app](https://app.adjust.com/oha9msp). RISE can tell you the best time to do NSDR, whether you’re better off taking a nap instead, and guide you through other daily habits and relaxation exercises to help you get more sleep. If you’re a fan of the Huberman Lab podcast, you’ve undoubtedly heard about NSDR, or non-sleep deep rest. It’s a relaxation technique inspired by yoga nidra said to help with everything from creativity to mental clarity, neuroplasticity to sleep. Below, we’ll dive into the science behind NSDR to uncover the benefits and whether it can replace sleep (spoiler: it can’t). Plus, we’ll share how you can use RISE to make the most of NSDR or use other science-backed tools to improve your sleep and energy. ## Advice From a Sleep Doctor “Non-sleep deep rest, or NSDR, can’t replace sleep, but it can help you relax and unwind, either during the day, before bed, or in the middle of the night if you can’t sleep. As long as you’re not using NSDR to replace sleep, it may help boost your energy, mood, and overall mental health,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What is Non-Sleep Deep Rest? Non-sleep deep rest (NSDR) is a term coined by Dr. Andrew Huberman, a professor of neuroscience at Stanford School of Medicine and the host of the Huberman Lab podcast. NSDR is inspired by yoga nidra, an ancient yogi relaxation technique designed to put you into a state of deep rest. Huberman created the NSDR term to give yoga nidra a name that doesn’t include any mystical, new age, or scientific language. In a [podcast](https://www.youtube.com/watch?v=J7SrAEacyf8&t=600s), Huberman said NSDR is “intentionally generic” so it appeals to more people. NSDR generally involves sitting or lying on your back with your eyes closed and doing breathing exercises and visualizations. ![The RISE app can tell you when to practice yoga nidra](/assets/672425d53d54b7aa9f366ea5_66edd799aa10399a9c65a1d0_656dec50deffb421de0a1b1f_yoga-nidra_result.webp) Caption:NSDR can be practiced lying on your back. Source: [https://link.springer.com/article/10.1007/s41782-022-00202-7](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) Huberman, who says NSDR is part of his daily routine, [says](https://www.youtube.com/watch?v=AKGrmY8OSHM), “non-sleep deep rest is a powerful tool that can allow you to control the relaxation state of your nervous system and your overall state of mind. It takes advantage of the fact that specific forms of breathing place us into a state of deep relaxation by slowing our heart rate down. It also takes advantage of the fact that we can control our perception, that is, which sensations we are focused on. And by doing so, we can shift our brain state from thinking, from stress, from planning, from anticipation of any kind — positive or negative — to one of pure sensation and deep relaxation.” **Heads-up:** NSDR is sometimes used interchangeably with yoga nidra and sometimes as an umbrella term encompassing yoga nidra, naps, and self-hypnosis. ### NSDR vs. Yoga Nidra According to Huberman, NSDR and yoga nidra are essentially the same thing. Yoga nidra is an ancient yogi relaxation technique and NSDR is a term coined by Huberman that’s inspired by yoga nidra. NSDR has less of a yoga or spiritual focus, so it doesn’t usually include intention setting or yogi language. We’ve covered [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) here in more detail. ### NSDR vs. Meditation Huberman has compared NSDR and yoga nidra to a deep relaxation meditation. Some forms of guided meditation involve active breathwork or intense focus, potentially on points outside of your body, whereas yoga nidra and NSDR don’t need much brain work and focus on sensations in your body to relax you. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## What Are the Benefits of NSDR? As the term NSDR was coined by Huberman, there’s no research on the practice per se. When discussing the benefits, most people reference studies on yoga nidra, or yogic sleep. But as the practices are very similar, they may have the same benefits. The benefits of yoga nidra and by possible extension of NSDR include: * [Lower stress levels](https://www.sciencedirect.com/science/article/abs/pii/S1744388118308089) * More self-esteem * [Better mood](https://www.liebertpub.com/doi/abs/10.1089/acm.2021.0125) * Reduced pain * [Reduced anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/) * [Improved mild depression](https://link.springer.com/article/10.1007/s41782-022-00202-7) * Improved red blood cell counts * Improved blood glucose levels * Better [performance](https://www.medrxiv.org/content/10.1101/2023.01.27.23284927v1) on cognitive tests * Lower [respiratory rate](https://www.sciencedirect.com/science/article/abs/pii/S0022399923000247) For sleep, yoga nidra and therefore NSDR may be able to: * Reduce the time it takes to [fall asleep](https://www.frontiersin.org/articles/10.3389/fpsyg.2021.654222/full) * Improve sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)) * Increase overall [sleep duration](https://www.frontiersin.org/articles/10.3389/fneur.2022.910794/full) * Improve [sleep efficiency](https://www.medrxiv.org/content/10.1101/2023.01.27.23284927v1) (so you spend less time awake in bed) * Reduce [WASO](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0294678) (wake after sleep onset) * Increase [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) activity * Improve [insomnia](https://www.nmji.in/content/141/2021/34/3/pdf/NMJI-34-143.pdf) Some of the non-sleep benefits may go on to improve your sleep, such as better mental health, pain management, stress, and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md). RISE users say stress and anxiety are the biggest barriers to getting a good night’s sleep, so anything you can do to destress may help your sleep. Most of the research on yoga nidra is fairly recent and evolving, so we’re still learning about the benefits. And for NSDR specifically, as this is a term coined by Huberman for yoga nidra, there are no studies on it. The studies out there on yoga nidra often come with a few problems, like small sample sizes, heterogenous protocols, self-reported data, and including other practices alongside yoga nidra. NSDR practices can also differ from yoga nidra practices, so, if they don’t include intention setting or more yogi parts of the practice, for example, the benefits may differ. Plus, if you’re taking a power nap as part of a NSDR protocol, that’ll come with the many benefits of sleep that non-napping NSDR can’t deliver. ## How to Do NSDR? Here’s how to do NSDR: 1. Sit or lay down and close your eyes. 2. Do a body scan, focusing on different parts of your body in turn. 3. Imagine your body relaxing and sinking down into the surface you’re in contact with. 4. Inhale through your nose and take slightly longer exhales through your mouth. Each NSDR video or audio guide is slightly different. You can find 10-to-60-minute NSDR sessions for free online or you can follow an [NSDR practice by Huberman](https://www.youtube.com/watch?v=AKGrmY8OSHM) here. Apps like Reveri and Virtusan, which Huberman works with, also offer guided NSDR practices. **Heads-up:** NSDR isn’t designed to put you to sleep, but if you end up snoozing that’s OK (although maybe [set an alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) if you think you’ll fall asleep). ## When to Do NSDR? You can do NSDR at any time to relax and [reduce stress](https://www.risescience.com/blog/too-stressed-to-sleep.md). Here are the best times to do NSDR: * **If you can’t sleep at night:** If you wake up in the night and can’t [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) after 20 minutes of trying, get up, go to a different room, and do an NSDR session as part of a sleep reset. It’ll give you something calming to do and provide a distraction so you don’t try to force sleep (that’ll only make it harder to drift off). If you start to feel sleepy, climb back into bed. If not, at least you’re relaxing and, hopefully, moving closer to being able to fall asleep soon. * **Before bed:** Try doing NSDR as part of your [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md). It can help you unwind before bed, which may help you [fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) faster. It also gives you something to focus on if you find yourself ruminating in bed. If you find it makes you feel too alert afterward, switch to a meditation practice designed for sleep or try RISE’s guided [relaxation](https://www.risescience.com/blog/how-to-relax-before-bed.md) and [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md). * **During the day:** One great time to do NSDR is during your afternoon dip in energy when your [productivity](https://www.risescience.com/blog/when-are-you-most-productive.md) is lower and you’re ready for a break. Check RISE for when this is each day. However, if you’re sleep deprived, you’re better off taking a nap instead of doing NSDR. Check RISE to see [how much sleep debt you have](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) (the sleep you owe your body). We recommend aiming for five hours or less. If you’ve got a lot of sleep debt, taking a nap will have a greater impact on your energy and performance. NSDR can’t replace sleep or bring all of the benefits of sleep. We’ll dive into this more soon. Nap no later than your afternoon dip in energy to avoid making it harder to sleep at night. If it’s too late in the day to take a nap, or you need to avoid [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (grogginess), NSDR may be more appropriate than a nap to help you feel (temporarily) more alert. ![RISE app screenshot showing your energy peak and dip times](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict your energy peaks and dips each day. *RISE users on iOS 1.202 and above can* [*see their upcoming energy peaks and dips on the Energy screen*](https://web.risescience.com/open-in-app/?route=schedule/energy) *here.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Does NSDR Work? NSDR works by promoting your parasympathetic nervous system. This is your body’s rest and digest mode, opposite to fight or flight mode. Research shows yoga nidra (and therefore potentially NSDR) can cause a shift towards [parasympathetic dominance](https://www.frontiersin.org/articles/10.3389/fpsyg.2021.654222/full), meaning your parasympathetic nervous system is more active. This can lead to a lower heart rate, slower breathing rate, and feelings of calmness. Your brain wave frequency may also change, producing more theta and delta brain waves, which is a characteristic of [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). [Research](https://pubmed.ncbi.nlm.nih.gov/11958969/) shows yoga nidra can increase dopamine release in the brain by 65%. This can lead to a decreased desire for action, which could help you relax and drift off. In a [podcast](https://www.youtube.com/watch?v=KPlJcD-o-4Q&t=5415s), Huberman says this could also lead to more divergent thinking or creativity. Yoga nidra can also lower[cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md), the stress hormone, which can make it easier to get the sleep you need. ***You can learn more about*** [***how yoga nidra works***](https://www.risescience.com/blog/yoga-nidra.md) ***here.*** ## Can You Replace Sleep With NSDR? No, you can’t replace sleep with NSDR. During NSDR, you’re in a deep state of relaxation and you may feel more refreshed afterward, but you’re not getting all the benefits you would from sleep. For example, when you miss out on sleep, your energy, mood, cognitive function, memory retention, reaction times, [skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md), digestion, [and athletic performance](https://www.risescience.com/blog/working-out-with-no-sleep.md) — just to name a few things — take a hit. In the long run, you’re upping your odds of serious health conditions like obesity, diabetes, and heart disease. NSDR may be able to temporarily improve some factors — like your energy, mood, and cognitive function. This is one reason some say it can replace sleep or a nap. But really, as NSDR isn’t sleep, it can’t bring you the many benefits of real sleep. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors says that most aspects of sleep can’t be replaced by yoga nidra or NSDR. He adds, “one cannot mistake an energy boost for relief of sleep pressure.” **Heads-up:** Sleep pressure is the urge to sleep. Nighttime sleep and naps relieve sleep pressure, but NSDR doesn’t as it’s not real sleep. This is assuming the NSDR you do is close to yoga nidra. If you’re napping as part of an NSDR practice, you’ll get some benefits of sleep (although you’ll still need to get enough sleep overall to feel your best). ### How is NSDR Different from Sleep? NSDR is different from sleep as you’re not really drifting off during NSDR (or yoga nidra). [Research from 2022](https://www.frontiersin.org/articles/10.3389/fneur.2022.910794/full) looked at brain activity during yoga nidra. It found participants didn’t fall asleep — so yoga nidra can’t be classed as sleep — but some areas of their brain showed local sleep changes while practicing. In simple terms, some areas of the brain slowed down and appeared as though they were sleeping while the rest of the brain was awake. It’s unclear what local sleep can do for you. For example, the 2022 research above says it’s unknown whether local sleep can reduce [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). So yoga nidra (and therefore probably NSDR) can’t bring all of the benefits of sleep, nor does it erase all of the negative impacts of sleep deprivation. Low sleep debt is what makes the biggest and most lasting difference to your energy levels — not to mention your overall health and well-being. RISE works out how much sleep debt you have each day, so you can check whether you’re better off getting more sleep (by taking an afternoon nap, heading to bed early, or sleeping in slightly later) instead of doing NSDR if you’ve got a lot of sleep debt to pay back. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app calculates how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* *‍* ### Does NSDR Reduce How Much Sleep You Need? Your sleep need — the genetically determined amount of sleep you need — doesn’t change when you do NSDR. You can use RISE to find out [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) exactly as this number is highly individual. We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### NSDR vs Nap NSDR isn’t the same as the real sleep you get from a nap. So it won’t bring the many benefits that a nap can. NSDR may temporarily boost your energy, mood, and performance, however. So, if you’re not sleep deprived, you can practice NSDR for an added boost. If you have a lot of sleep debt, and it’s not too close to bedtime, you’re better off taking a nap to catch up on sleep and get more lasting improvements to how you feel and function. ## Can NSDR Help You Sleep? NSDR may help you sleep by helping you get into a relaxed state, reducing overall stress levels, and lowering your cortisol levels. A [2023 study](https://www.medrxiv.org/content/10.1101/2023.01.27.23284927v1) found two weeks of yoga nidra helped improve participants’ sleep efficiency by almost 4%, reduce wake time at night by 20 minutes, and increase deep sleep brain wave activity. And a [2021 study](https://www.nmji.in/content/141/2021/34/3/pdf/NMJI-34-143.pdf) found yoga nidra led to some of the same benefits as cognitive behavioral therapy for insomnia (CBT-I), the gold standard treatment for insomnia. Participants, who had chronic insomnia, got more sleep, spent more time in deep sleep, and had lower cortisol levels. NSDR can help lower stress levels at any time. And if you do it before bed or during the night, you’ll be slowing down your brain and body for sleep. Plus, while doing NSDR, you’re not doing any behaviors that could make it harder to sleep, like checking work email or scrolling TikTok in bed. ## Master Your Sleep With RISE NSDR is a form of yoga nidra meditation coined by neuroscientist Dr. Huberman. It may come with many health and restorative benefits. For your sleep, it may help you fall asleep faster, wake up less often, and get more sleep overall. But NSDR can’t replace sleep. If you’re curious about NSDR, RISE can help you make the most of your practice by showing you the best time to do it and working out your sleep debt, so you know when you’re better off taking a nap or getting more sleep at night. RISE also has science-backed tools to improve your sleep, like 20+ personalized sleep hygiene reminders and guided relaxation techniques and breathing exercises. RISE users say the app makes a real difference: “I am sleeping better than at any point in my life. I will use this app for the rest of my life.” [Read the review](https://appfollow.io/app/564260/review/345604651?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). It can help fast too — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Oura Ring vs. RISE App: Which One to Choose? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/oura-ring-vs-rise-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Oura Ring vs. RISE App: Which One to Choose? Published 2023-12-19 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * RISE tracks your sleep debt and circadian rhythm, while Oura tracks metrics like sleep stages and heart rate. * Oura may be more accurate in tracking total sleep time, but RISE uniquely calculates how much sleep you need and predicts energy fluctuations. * Combining RISE *and* Oura offers a holistic approach—RISE improves sleep and energy with actionable behaviors, and Oura tracks broader health metrics like fitness and recovery. Both the RISE app and Oura Ring can track your sleep. But can they help you sleep better each night and feel and perform better each day? Below, we’ll lay out what each sleep tracker does to help you decide. ## Oura Ring vs. RISE App Sleep Debt Tracking The RISE app tracks your sleep debt. Oura Ring doesn’t track your sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. Most sleep scientists agree sleep debt is the most important factor determining how you feel and function each day — more than sleep quality, number of sleep cycles, or time spent in different sleep stages (more on those soon). If you’re looking for more [energy](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md), better focus, less brain fog, improved athletic performance, [clearer skin](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md), or a more stable mood, **sleep debt is the metric to work on**. Reducing sleep debt as much as possible is key to reaching your full potential. ### Does the RISE App Track Sleep Debt? Yes, RISE tracks sleep debt over your last 14 nights and gives you a clear number front and center in the app. You can check your sleep debt (and other RISE data) on your Apple Watch, iPad, or a widget on your iPhone home screen. ![RISE app screenshot showing how much sleep debt you have](/assets/66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_20of_20RISE-app-sleep-debt-screen.webp) The RISE app tracks your sleep debt. ### How Does the RISE App Track Sleep Debt? RISE tracks sleep debt by measuring how much sleep you get and comparing it to your sleep need — the genetically determined [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). RISE doesn’t compare your sleep data against the generic seven to nine hours of sleep guideline. This guideline is based on self-reported data (which can be inaccurate) and data showing how much sleep people get, not what they need. Instead, RISE uses a year’s worth of your phone use data and proprietary sleep-science-based models to work out your unique sleep need down to the minute. RISE can use motion-based sleep detection to track when you fall asleep, wake up in the night, and wake up each morning. You’ll then see how much sleep you get each night, and you can add any naps you take during the day. RISE can also use data from Oura Ring, another sleep tracking app like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md), or another wearable device, like [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md) or Garmin. Sleep debt is calculated by subtracting the amount of sleep you get from the amount you need. But not all nights of sleep are equal. We put more weight on last night’s sleep — 15% per the RISE algorithm — as last night has the biggest impact on how you feel and perform today. Then 85% of your sleep debt comes from the previous 13 nights of sleep, with more recent nights having more weighting. All this gives you a scientific sleep debt measure boiled down into one simple number. **You can learn more about** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** Don’t settle for a tracker that compares the sleep you get to generic guidelines. When we looked at the sleep needs of 1.95 million RISE users aged 24 and over, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_2520_2_.webp) How much sleep RISE users need. ### Does the RISE App Help You Catch Up on Sleep? Yes, the RISE app helps you catch up on sleep by showing you the best times to get more sleep and helping you fall asleep so you actually get this extra shut-eye. You can lower your sleep debt by oversleeping your sleep need. As well as being a [sleep calculator](https://www.risescience.com/blog/sleep-calculator.md), RISE guides you through 20+ sleep habits that help you fall asleep faster and wake up less often in the night. You’ll get personalized recommendations for when to do these habits based on your own body clock. RISE will also show you the best time for you to go to bed, wake up, and take a nap to help you [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). All this will help to boost your energy, health, and performance. Learn how to use RISE as a [personal energy tracker](https://www.risescience.com/blog/personal-energy-tracker.md) here. ![](/assets/66edd7c2aa10399a9c65a5a3_65821c2cf94f6af2be0f7c7c_Screenshot_202023-12-19_20at_205.39.47_E2_80_AFPM_result.webp) The RISE app helps users get more sleep and energy. ### Does Oura Ring Track Sleep Debt? No, Oura Ring doesn’t track sleep debt. Instead, you’ll get an Oura Sleep Score on a scale of one to 100, which you can view in the Oura app. This score is based on metrics like your heart rate, body temperature, and how long you spend in each sleep stage (more on whether or not that’s a useful measure to track soon). To help determine the score, the device also tracks metrics like: * Total sleep time * How much this sleep varies over time * Your average sleep duration over the last 14 nights This is then compared against an estimate of how much sleep a person your age needs. This estimate is based on general guidelines, which provide a seven-to-nine-hour range. As mentioned, these guidelines are based on how much sleep people say they typically get, not what they need. They also suggest older adults need less sleep than younger adults, but that may not be the case. Sleep is just harder to come by as we age. Oura suggests how you could improve your sleep — by giving you a recommended bedtime, for example. You’ll see how any changes you make impact Oura’s Sleep Score but not your sleep debt (Oura’s Sleep Score is made up of multiple metrics). Instead of focusing on sleep debt, Oura gives you other sleep data, including [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (how long you spend asleep in bed), restfulness (how much you toss and turn), and your nightly heart rate variability (HRV, the amount of time between heartbeats). This data is interesting, but having one sleep debt number to focus on may be more useful — low sleep debt makes the biggest difference to how you feel and function. Focusing on multiple metrics also has the potential to be overwhelming. For some, it could lead to orthosomnia, which is when you become obsessed with perfecting sleep tracker data. This can be particularly demoralizing if you’re trying to perfect scores that require guesswork to change and may ultimately not improve the daytime metrics that matter to you. With RISE, you can just focus on sleep debt. **We’ve covered more on** [**sleep debt tracking apps**](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) **here, including why RISE is the most accurate.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Oura Ring vs. RISE App Sleep Quality Tracking Neither Oura Ring or the RISE app track your sleep quality, per se. Sleep quality is what most people think of when they think about tracking their sleep. But in sleep science, there’s actually no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). Sleep quality means different things to different sleepers. You may think of sleep quality as sleeping soundly through the night, while your partner doesn’t care about [restless sleep](https://www.risescience.com/blog/restless-sleep.md) as long as they fall asleep fast. For this reason and others we’ll get into, it’s ultimately not a helpful metric. ### Does RISE Track Your Sleep Quality? No, RISE doesn’t track your sleep quality. We show you the metric that matters and the one you have the most control over: sleep debt. Sleep debt is the better metric to focus on if you want to improve your days. The good news is metrics typically used to determine sleep quality — like time awake at night or regularity of sleep — are also reflected in sleep debt. The more time you’re awake at night, the less sleep you likely get. And the more regular your [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), the more likely you get enough sleep. However, you can track your sleep quality yourself in RISE to track how you feel about your sleep. The app can send you a reminder 90 minutes after you wake up asking you to rate your sleep quality. Why track how you feel about your sleep? How you feel about your sleep may give you more insight into your daily energy levels than a poorly defined metric like sleep quality. [Research from 2021](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) shows how you feel about your sleep may be a more significant predictor of how tired you feel than sleep duration. And [2023 research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) found how well you felt you slept may make a bigger difference to your well-being the next day than how you actually slept. Why 90 minutes? We all experience [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess, when we first wake up. By waiting 90 minutes, you’ll have time to shake off this grogginess and more accurately assess how you feel. ### Does Oura Track Your Sleep Quality? No, Oura doesn’t track your sleep quality. Instead, Oura tracks your Oura Sleep Score, which combines metrics like total sleep time, heart rate, and time spent in different sleep stages. Scientific research doesn’t usually include sleep stages in measures of sleep quality (unless the study is focusing on that). Time spent in different sleep stages is hard to track outside of a sleep lab, after all (more on this soon). The Oura Sleep Score evaluates your sleep on a scale from 0-100. Oura says scores above 85 are optimal, 70-84 good, and below 70 suggests the need for lifestyle changes to improve sleep. Whereas sleep debt is an objective, scientifically agreed upon metric that directly impacts your health and wellbeing, there’s less indication an abstracted sleep score does the same. In that way, a sleep score may introduce problems common to a sleep quality rating – those of the placebo and nocebo effects. [Research](https://www.apa.org/pubs/journals/features/xlm-a0035546.pdf) shows that if you're told you had better sleep quality, you're more likely to perform well, even if you slept badly. The opposite is also true. You’re more likely to perform poorly if you're told you slept poorly — even when you slept well. ## Oura Ring vs. RISE App Sleep Stages Tracking Oura Ring tracks sleep stages. The RISE app doesn’t track sleep stages. It’s interesting to see how long you spend in deep, light, and REM sleep each night. But, it’s not helpful to know. You can’t control how your brain moves through sleep stages, and [stressing over sleep](https://www.risescience.com/blog/too-stressed-to-sleep.md) will only make it harder to get. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0301051116303593) from [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our advisors — and others shows sleep staging variables are only weakly linked to subjective sleep quality. Plus, even if it were helpful, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7603649/) shows sleep stage tracking by wearable devices isn’t that accurate. A[2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957400/) found four wearable devices (including the second-generation Oura Ring) could track when you’re awake and asleep, but they weren’t accurate at tracking sleep stages. Other[2022 studies](https://academic.oup.com/sleep/article/44/5/zsaa291/6055610) have similar findings. Even in a sleep lab, experts only agree on test results[about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time! What’s more, the amount of time you need in light sleep, deep sleep, and REM sleep can change from night to night and it’ll all depend on how much sleep you need individually (not on generic guidelines) and how much sleep debt you have. To illustrate, you spend about [10% to 25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) of your sleep time in deep sleep. That means if you need eight hours of sleep, you could need 48 minutes to two hours of deep sleep — quite a range. Focus on getting enough sleep overall and your brain will take care of the rest. **Learn more about why you shouldn’t worry too much about time spent in** [**deep sleep**](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) **and** [**REM sleep**](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) **here.** ## Oura Ring vs. RISE App Circadian Rhythm Tracking Both the RISE app and Oura Ring track your circadian rhythm. Your circadian rhythm is your body’s roughly 24-hour internal clock. Along with sleep debt, how in sync you are with your circadian rhythm is the other main factor determining how you feel and function each day. Oura uses circadian rhythm tracking in its Body Clock feature — a 24-hour color-coded clock face that shows how your sleep aligns with your optimal sleep window, determined by their estimate of your chronotype. Accurate assessment requires data from at least 30 significant sleep sessions over 90 days, consistent ring usage, and avoiding disruptions like travel across more than one time zone. To predict the timing of your circadian rhythm, RISE uses your inferred light exposure, recent sleep times, and algorithms built on the [SAFTE model](https://ibrinc.org/sleep-activity-fatigue-and-task-effectiveness-safte/), developed by the US Department of Transportation and the Department of Defense. All of the science happens in the background of the RISE app, and you’ll get a simple visual of what your energy levels will look like each day. RISE tells you, down to the minute, when your energy is expected to rise and fall, and you’ll get conveniently timed reminders so you can be one step ahead. With this data, you can: * See how your sleep affects your energy levels (which is what most of us really want to improve). RISE gives you a Energy Potential score on a scale of zero to 100, which is directly tied to your sleep debt. Lower your sleep debt to increase how much energy you have each day. This is similar to Oura’s Readiness Score, which predicts how ready you are to take on tough tasks or whether you need more rest. However, instead of focusing on sleep debt, many metrics go into your Readiness Score, including resting heart rate, body temperature, recent activity levels, and sleep patterns. * See when your body naturally wants to [go to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md). Syncing up with these times will help you fall asleep faster, get enough sleep, and have more energy each day. * Know exactly when you’ll have energy peaks and dips during the day, so [when you’ll be more productive](https://www.risescience.com/blog/when-are-you-most-productive.md) and when you’re better off taking a break or doing easier tasks (RISE can predict the future as well as tracking the present!). This can help you make the most of the energy you do have, even if you can’t get enough sleep right now. * [Shift your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) to[become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md),[get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md), [reset your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) if you do shift work, or for [daylight saving time](https://www.risescience.com/blog/spring-daylight-saving.md). * Regularize the timing of your circadian rhythm, which will make a real difference to your energy and mental and physical health. * Know exactly when to do 20+ sleep hygiene behaviors. Doing these habits at the right time for you can make them more effective, helping you fall and stay asleep more easily. **You can learn more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here, including how it calculates your Melatonin Window, which is your ideal biological bedtime.** ![RISE app screenshot showing your energy peak and dips](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app predicts your circadian rhythm each day. ## Oura Ring vs. RISE App Cost The ring itself costs **$299 or $349 USD**, depending on which design you go for. A monthly subscription costs **$5.99 a month**. This gives you access to all of the sleep, activity, and health data tracked by Oura. ### Does RISE have a monthly subscription? No, RISE doesn’t have a monthly subscription. RISE has a yearly subscription that costs $69.99, which is equivalent to **$5.83 a month**. For $69.99, you’ll get access to all of RISE’s features, no additional membership required. You can try RISE for free for seven days. You’ll find out your sleep need, how much sleep debt you have, and see your energy predictions across the day. Plus, you’ll have several days to see how timed sleep hygiene reminders and relaxing sleep content can improve your sleep and energy before the free trial ends. ### Is Oura Worth it Without a Subscription? You can get an Oura Ring without a subscription. Without a subscription, you’ll get limited data — just Oura’s daily scores. On the Oura app, there’s a free library of sleep content, including soothing sounds, guided meditations, and sleep stories. ## Does RISE Work With Oura Ring? Yes, RISE works with Oura Ring. RISE will pull your sleep tracking data from Oura to calculate your sleep debt number. You can then use RISE’s personalized reminders and Oura’s extensive library of content and see whether any changes you make impact your sleep debt and energy levels. Plus, you can check other metrics, like sleep stages, if you wish, with Oura, or use Oura for its additional health tracking features, like tracking workouts or heart rate monitoring. ## Oura Ring vs. RISE App Reviews Here’s a taste of what users love about using RISE and Oura Ring together. * “I’m very pleased with this app, it’s worth every penny and it works seamlessly with Apple Health, and all the data it collects from my Oura Ring. I would definitely recommend **giving RISE a try if you take your health and sleep seriously** and would like to have a little bit more information about your energy levels.” [Read the review](https://appfollow.io/app/564260/review/303825105?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “I’ve been using Oura for almost two years now and it does not give as much insight into my energy levels as RISE. The RISE interface is much simpler, the calendar integration is amazing, the sleep schedule suggestions and no caffeine/late meal notifications are quite useful. **Might not be as many stats as Oura, but much more useful, applicable, hands-on and easy to follow instructions**.” [Read the review](https://appfollow.io/app/564260/review/338958767?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “Doing wonders for my sleep. Pulling data from Oura through Apple Health makes it **easier to understand**.” [Read the review](https://appfollow.io/app/564260/review/342797157?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Oura Ring vs. RISE App Other Features Here’s a quick-fire list of some of the other features you might be interested in. RISE: * 20+ sleep hygiene reminders (like [when to drink your final cup of coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) or avoid blue light) all timed to your circadian rhythm daily. These custom-timed notifications make them much more useful than anything else generically positioned as improving your sleep. * Guided relaxation and breathing exercises. * Calendar integration, so you can see when your energy peaks and dips will be and schedule your day to match. * A smart [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) that tells you if your wake-up time will add to your sleep debt and wakes you up gently each morning. Oura Ring: * Guided meditations, sleep sounds, and sleep stories. * May be able to detect early signs of illnesses like [COVID](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7908947/). * Tracks blood oxygen levels, which could tell you if you’re having breathing disturbances at night — although don’t rely on a smart ring (or any wearable or sleep app for that matter) to detect [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), talk to a healthcare provider. * Stress, exercise, menstrual cycle, and fertility tracking. And here are some quick-fire pros and cons to consider: * **Device charging:** As it’s an app on your phone, which you already charge, you don’t have to worry about RISE’s battery life. You’ll need to charge your Oura Ring. * **Wearing something extra:** With RISE, you don’t need to use a wearable (unless you choose to use one). You may prefer to take off your Oura Ring when weight lifting, showering, or washing the car. On the other hand, a ring can more accurately track how much sleep you get to help calculate your sleep debt number on RISE. * **How you prefer to sleep:** You don’t need to sleep with your phone in your bed for RISE to work, but you do need to sleep with a ring on to get Oura data. On the flip side, you need your phone nearby to get sleep data from RISE (either on your nightstand or on your mattress). You can pair it with an Oura Ring if you’d prefer to sleep with your phone outside of the bedroom. ## RISE App vs. Oura Ring: The Final Verdict If you want to sleep better, have more energy, and improve your overall well-being, choose a tracker that helps you lower your sleep debt and keep it low. Oura Ring tracks over 20 metrics like overnight oxygen saturation, heart rate, and body temperature. The RISE app is an Oura Ring alternative that focuses on metrics like sleep debt and circadian rhythm. Those who want extra data can combine the two. If RISE is in your sleep tracking mix, you could get a good night’s sleep sooner than you think. We found 80% of RISE users get better sleep and more energy within five days! ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Get More Energy With Personal Energy Tracker App RISE published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/personal-energy-tracker domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Get More Energy With Personal Energy Tracker App RISE Published 2022-08-19 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## Key Takeaways * The best personal energy tracker is one that can not only help you understand your energy levels, but improve on them, too. * Track your personal energy, learn how to get more energy, and then make the most of your energy with the [RISE app](https://app.adjust.com/oha9msp). RISE predicts how your energy levels will fluctuate throughout the day, so you can schedule your daily tasks to make the most of the energy you have. Energy. We can’t live without it. And for most of us, we just can’t seem to get enough of it, either. Management consultant Peter Drucker once said: “what gets measured, gets managed.” He may have been talking about business, and may not have even said it at all, but this idea can apply to everything in life, including your energy levels. Once you start tracking your energy, you can find the times of day you’re most productive, make the most of the energy you have, and learn how to get more of it the natural and sustainable way. Below, we’ll explain why you should track your energy in the first place, how you can use this information to manage and improve your energy levels, and why the [RISE app](https://app.adjust.com/oha9msp) is the ideal tool to help you do it. ## Why Should I Track My Energy? Time tracking is a popular productivity technique. You can see exactly how long a task takes to do, how long you’re spending on different projects, and how to most efficiently spend this precious resource. However, you could have all the time in the world, but if you don’t have the energy, nothing will get done. Energy, therefore, is an even more precious resource than time. But how do you manage your energy? Tracking it is a necessary first step. Here's what you can do when you start tracking your personal energy: 1. Find your most productive times of day and make sure you work on high-priority tasks during these times. 2. Find your low-energy points each day and avoid scheduling important meetings or challenging tasks during these times. You can also boost your energy during these dips with well-timed naps, walks, or by getting natural light. 3. Learn how your energy levels change when you fly across time zones, work night shifts, or otherwise have an irregular sleep schedule. 4. Get more energy by knowing when your body wants to go to sleep and wake up. Use this energy for everything important to you in life: excel at work, spend quality time with your family, practice a hobby. Tracking your energy isn’t simply about assessing your daily amount of energy, though. Our energy levels follow a predictable pattern throughout the day. And this is all due to your circadian rhythm. This is your body’s [biological clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and, as well as your energy levels, it dictates things like hunger levels, body temperature, and when your body produces certain hormones. Here’s what your energy levels look like over the course of the day: * You wake up and take some time to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (or grogginess) * You have a morning peak in energy * You have an afternoon dip in energy * You have a second-wind peak in energy in the late afternoon or early evening * Your energy levels then wind down until bedtime ![Image of your 24-hour circadian rhythm](/assets/62fbfd8fa0d84b54ac0b4aae_YCGlEpjwt5dfpUean0Nbf1IQz3LgOTk-4gHumf1q6LZ__YckC3viukNS8I3T9RKCDcokNzPY2V7Qpr0bkoRx0j9-ZDBFyvNODeibi3-7mRP9n-TuRqam6qIhMoLR6SO_Nu0VZ6GeP5kgCu7X_FrLC5I.png) Your circadian rhythm follows a predictable roughly 24-hour cycle. Source: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/) The timings of these peaks and dips in energy are affected by things like your [chronotype](https://www.risescience.com/blog/chronotype.md) (whether you’re an early bird, night owl, or in between), how long you slept for the night before (and at what time), and your exposure to zeitgebers. Zeitgeber is German for time-giver and science-speak for an external cue that helps time your circadian rhythm to the outside world. The most powerful zeitgeber is light exposure, but meals and exercise also impact the timing of your circadian rhythm. You don’t need to figure this all out with time logs or an expensive energy monitor, though. The [RISE app](https://www.risescience.com/.md) predicts your circadian rhythm each day and shows you a visual representation of your energy levels. We use your recent sleep history data and algorithms to make this happen. Our prediction model is built from the renowned [SAFTE model](https://ibrinc.org/sleep-activity-fatigue-and-task-effectiveness-safte/) (Sleep, Activity, Fatigue, and Task Effectiveness), which predicts changes in cognitive performance based on your circadian rhythm and was developed by the US Department of Transportation and the Department of Defense to forecast and avoid fatigue in transportation operations. With the RISE app, you’ll not only track your energy levels, you’ll be one step ahead of them, knowing when they’re likely to rise and fall throughout the day, and by how much. You can check your schedule each day or get push notifications to remind you when your peak and dips are coming up. > “I have always had problems with the amount of energy I have in a day. It often happens that during my day I crash. This app has allowed me to know when my body is performing to its maximum. Thanks to this app I’m able to prioritize my work and do complex work during my peak moments.” — 5-star review. ![](/assets/62fbfd8fd887193e0d3422af_zjDMGsPW7PElRV_edv18utaql7K4GljNCNYEOyO1T16ibaY667PRhQAB0gDHVWkLsH57v6Nui3UnS9FBe0dRGlawZik_IfKcsal_gSRh-GQUmEWk9kPzu-_FZDUBYcaD4CrziVXzeVaRRB5FjOaSFgs.png) > “I love this app. I’ve been using it for six months now. Knowing when the peaks and dips in my energy levels will occur is so helpful.” — 5-star review. ![](/assets/62fbfd8fa9589f4897b34210_VnaNmWrQln_L8CEfVTEjmAcqGbr7fa70Nw8_UzpNj1bunZofIlGxatCYnuC-C08HppYc2XdzAiY20hyP2jmZLP4IWEHIfrBTSLsvHuURtSpm29r7YqQNl-HaBuqNe6z_M-_2xohLl5ub4K1Zn8nTkf0.png) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Do You Manage Your Energy with RISE? You may just be tracking your energy because you love data. But for most of us, we want to do something with this information. With the RISE app, you can not only see when your energy levels will change throughout the day, you can make the most of them by scheduling your day to match and getting reminders to see when you’ll be at your best. > “Well executed app that teaches about sleep and through alerting you to natural energy swings can help you structure your day better. Thanks rise!” — 5-star review. ![](/assets/62fbfd8f3a32aad208a732be_OEOv6RcXvMO6s0yf9SXwzwNvzuFR9DuoaQYajsVokYW4QX6hBRYUr8fCAuGafPqhw0HZgra2lA_prGLpIqL93gQs3OkfUKEUNNinR4MFPjzAUmQs3FKJCLFfynsSFxZXYE3fE1TmtdRjQ4IkP9fVDS4.png) Here’s how: ### Schedule Your Day to Match Energy Peaks and Dips It can feel like torture to power through a particularly tricky task at work during your energy dip. And, on the other hand, it’s a waste to work simple admin tasks or scroll through social media during your most productive times each day. With RISE, you can see when exactly these energy peaks and dips will happen each day, and how long they’re expected to last. Connect RISE to your Apple or Google calendar, so you can see the best time to schedule your to-dos. Here’s what we recommend doing: #### Morning Grogginess Sleep inertia is a fact of life. You can make this morning grogginess shorter and less severe by keeping sleep debt low and staying in circadian alignment (more on both soon). To make the most of this time: * **Do easy tasks:** Like household chores, checking emails, or making a to-do list for the day. * **Do a morning routine that sets you up for the day:** Think getting natural light exposure and some exercise. * **Give yourself 60 to 90 minutes each morning before you have to be at your best:** RISE can tell you how long your morning grogginess will last, so you know when you can start to expect better energy levels and less brain fog. To get over sleep inertia faster: * **Get natural light:** Light resets your circadian rhythm for the day and suppresses the sleep hormone melatonin. * **Have a cup of coffee:** [Caffeine stays in your system for up to 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), so get your coffee in now to get the energy-boosting effects without the later sleep disruption. * **Get some exercise:** Exercise gets your heart rate up and releases cortisol and serotonin to boost your mood and alertness levels. Bonus points if you work out outside in natural light. We cover more ways to get over [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) faster here. #### First Energy Peak This is your biological prime time when you’ll have high energy and [be most productive](https://www.risescience.com/blog/how-to-be-more-productive.md). Use this time of the day to do anything where you need to focus, be alert, or make important decisions. How to make the most of this time: * **Schedule challenging tasks:** Like writing, coding, giving a presentation, or making a sales call. [Research](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) shows cognitive performance is more accurate and faster when doing novel tasks during your energy peaks and you have more [attention](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136) during this time. * **Do tasks that require emotional regulation:** [Studies](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136) show you can better manage your emotions, positive mood is higher, and negative reactions are lower during your optimal time. If you need to schedule tricky conversations or navigate a difficult meeting, now’s the time. * **Learn new things:** [Research](https://direct.mit.edu/rest/article-abstract/98/1/1/58293/How-the-Time-of-Day-Affects-Productivity-Evidence) shows school children learn more in morning classes compared to afternoon classes. So, whether you’re studying for an exam, learning a new skill for work, or learning a new language at the weekend, do it during your morning peak. * **Do difficult tasks, even if you’re a night owl:** If you’re a [night owl trying to become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md), scheduling challenging tasks for your first energy peak is even more important to help make your new earlier schedule stick. #### Afternoon Energy Dip ![RISE app screenshot showing your energy peak and dip times](/assets/66f6a9e40c8d85e76277aded_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) shows you when your natural peaks and dips in energy are each day. The best way to beat your afternoon dip in energy? Working with it, instead of against it. Research shows now’s the time of day when we’re hit with sleepiness, more car accidents happen, and even our [ethics](https://journals.sagepub.com/doi/abs/10.1177/0956797613498099) are affected. How to make the most of this time: * **Schedule easier tasks:** Save to-dos like emails, admin, watching a webinar, or low-stakes catch up meetings for this time. On the weekend, now’s a great time to knock out some mindless household chores. * **Work on a problem:** [Research](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) shows people are more successful at solving tasks that need insight, creativity, and problem-solving skills at non-optimal times of day according to their circadian rhythm. * **Take a break:** Go for a walk, workout, or do a relaxing activity like reading. * **Take a nap:** If you’ve got high sleep debt, now’s the perfect time to chip away at it. And even if you don’t, [napping can improve mood](https://pubmed.ncbi.nlm.nih.gov/19645971/), alertness, and cognitive performance in those who generally get enough sleep each night. * **Schedule an energy boost:** Now’s the time to give yourself a quick pick-me-up. Skip the coffee, and opt for energy-boosting activities that won’t keep you up at night like getting natural light, doing some yoga, or taking a short nap. You can learn more ways to [stay productive through your afternoon dip](https://www.risescience.com/blog/stay-productive-through-your-afternoon-dip.md) here. #### Second-Wind Energy Peak After the afternoon dip, you’ll start to feel your energy levels pick up again. How to make the most of this time: * **Any final important to-dos at work:** Finish off any work tasks that need focus that you couldn’t get done during your morning energy peak. * **Spend time with family and friends or on a hobby:** If you’re done with work, or it’s the weekend, use this time of higher energy levels to spend time with your kids, socialize with friends, practice piano, or hit the rock climbing gym, for example. * **Break a world record:** Most [world records](https://www.tandfonline.com/doi/abs/10.1081/CBI-200041039) in sports are broken during the second energy peak when body temperature is at its highest. For those of us who aren’t top-performing athletes, this is the best time to hit a personal best in the gym. #### Evening Wind-Down ![RISE app screenshot reminding you when to eat your last big meal](/assets/66fc5ce2f0ad9d64baa34d4c_625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to stop sleep-disrupting behaviors. As your energy levels start dipping towards the end of the day, don’t force yourself to stay up and get more work done. Do low-energy tasks and activities that will help, not hinder, you falling asleep later. How to make the most of this time: * **Do relaxing activities:** Like reading, listening to music, doing yoga, or watching TV. If you do spend this time looking at screens, wear [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) to stop blue light suppressing your melatonin production. You can learn more about [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md) here. * **Avoid anything that will disrupt your sleep:** Like bright light, caffeine, large meals, and alcohol. RISE can tell you the exact time to avoid these things each day. * **Do a wind-down routine:** Slow your brain and body down to prime them for sleep with a wind-down or [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md). Do some of the relaxing activities mentioned above, take a warm bath or shower, and dim the lights about 90 minutes before bed. You can learn more about how to spend your [wind-down time](https://www.risescience.com/blog/wind-down-time.md) here. ## How Do You Get More Energy with RISE? We’ve covered [how to get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md) in detail here. But here are the key things to focus on. ### Pay Down Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66f6a9e30c8d85e76277addf_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. ‍[Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the biggest thing determining how much energy you feel each day. It’s the running total of how much sleep you owe your body over the last 14 nights. It’s measured against your sleep need, which is the genetically determined amount of sleep you need ([not everyone needs 8 hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md)). For example, if your sleep need is 8 hours 30 minutes, but you’ve only been getting 7 hours of sleep, you’ll have built up quite a bit of sleep debt. It’s easy to build up sleep debt and not even notice though, as our bodies adapt to sleep deprivation over time. We think we’re doing fine, when really our health, productivity, and energy levels are all suffering. There are long-term health impacts of sleep debt. But day to day, we’ll feel the effects of high sleep debt in our energy levels — those energy peaks will be smaller and energy dips much deeper. RISE works out your individual sleep need. It then uses your phone use behavior and proprietary sleep-science-based models to work out how much sleep debt you’re carrying. We recommend keeping this below five hours to maximize how much energy you feel each day. Got more than five hours of sleep debt? You can [catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) by: * **Taking naps:** Nap during your afternoon dip in energy to stop the extra sleep making it hard to fall asleep that night. Plus, you’ll be low on energy anyway, so taking a break and a nap is the ideal way to spend this time. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour to two to minimize how much you disrupt your circadian rhythm. * **Improving your sleep hygiene:** If you can’t squeeze in a nap or sleep for longer at night, focus on [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md). This is the set of habits you can do throughout the day to help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. RISE can guide you through 20+ sleep hygiene habits and exactly when to do them each day. ### Sync up with Your Circadian Rhythm ![RISE app screenshot showing your melatonin window to tell you the best time to go to bed](/assets/66fc444fca07875e52fb8227_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you the best time to go to sleep. You can, and should, schedule your daily to-dos to match your peaks and dips in energy levels. But another way to sync up with your circadian rhythm is by matching your sleep-wake schedule to when your body naturally wants to go to sleep and wake up. RISE can work out your sleep need and show you your “Wake Zone,” or when your body naturally wants to wake up. You can also see when your body naturally winds down and wants to go to bed. In the RISE app, look for your Melatonin Window. This is a roughly one-hour window of time when your rate of melatonin production is at its highest. If you go to sleep during this one-hour window, you’ll have a much easier time falling and staying asleep. By heading to bed at the right time for you, you’ll have a much easier time meeting your sleep need and keeping sleep debt low. Plus, you’ll be in sync with your circadian rhythm, which leads to more energy each day and endless [health benefits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/). ## Get a Personal Energy Tracker That Makes a Difference If you’re looking for a personal energy tracker, turn to one that can not only help you understand your energy levels, but improve on them, too. The [RISE app](https://app.adjust.com/oha9msp) helps with energy management. It predicts how your energy levels will fluctuate throughout the day, so you can schedule your daily tasks to make the most of the energy you have. To get more energy, use RISE to pay down sleep debt, maintain excellent sleep hygiene, and go to bed and wake up when your circadian rhythm wants you to. By doing all of this, you’ll not only have more energy, everything from your mental health to your productivity to your overall wellness will improve. In other words, you won’t just be tracking your energy levels, you’ll be in control of them, instead of them controlling you. ## FAQs ### How do you track personal energy levels? Use the RISE app to track your personal energy levels. The app shows you when you can expect to be in a high or low energy period in the day, when your body is shaking off morning grogginess, and when it wants to wind down and go to sleep. ### What time do we have the most energy? Most people have the most energy during their morning peak of their circadian rhythm. The timing of this depends on things like when you wake up, your chronotype, and when you get light exposure. Use the RISE app to know when you’ll have the most energy each day. ### How to figure out when you are most productive? You’ll be most productive during your natural peaks in energy, which usually happen in the morning and then in the later afternoon or early evening. Check the RISE app to see when these energy peaks will be and how long they’ll last each day. ### What is the most productive time to wake up? The most productive time to wake up is when your body has had enough time to meet your individual sleep need. This time should ideally match your circadian rhythm and be a time you can wake up consistently each morning. ### Low energy times of day Your low-energy times of day are when you first wake up, during your afternoon dip in energy, and during a wind-down period before bed. You can track when these low-energy times are due to happen with the RISE app and minimize how low they are by paying down sleep debt. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Natural Energy [View all](https://www.risescience.com/topics/natural-energy.md) [Blog ![](/assets/65b6f2fbe99921cc5e33af70_does-rybelsus-make-you-tired_result.avif) Natural Energy #### Does Rybelsus Make You Tired? It May, Here’s Why 13 MINS](https://www.risescience.com/blog/does-rybelsus-make-you-tired.md)[Blog ![](/assets/65ad801403532309330e1603_does-mounjaro-make-you-tired-n_result.avif) Natural Energy #### Does Mounjaro Make You Tired? It Can, Says Sleep Doctor 12 MINS](https://www.risescience.com/blog/does-mounjaro-make-you-tired.md)[Blog ![](/assets/65a480f1f2392ef112a38b13_does-wegovy-make-you-tired_result.avif) Natural Energy #### Does Wegovy Make You Tired? It Could, Sleep MD Explains How 11 MINS](https://www.risescience.com/blog/does-wegovy-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Best Pillow Position for Each Sleeping Position: Expert Tips published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/proper-pillow-position-for-sleeping domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Pillow Position for Each Sleeping Position: Expert Tips Published 2023-04-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![woman trying to figure out proper pillow position for sleeping on her side](/assets/642f512e5e041070d7468ed3_proper-pillow-position-for-sleep-n.avif) Proper pillow position is one of those things you won’t think about when you’ve got it right. You’ll lay your head on your pillow and — hopefully — drift off easily and get a good night’s sleep. But when you get your pillow position wrong, you’ll know. You may get neck, shoulder, and back pain, struggle to fall asleep, or wake up in discomfort — either during the night or in the morning. Pain is never fun and sleep is essential for health, productivity, and energy. So, while the humble pillow may not seem like a big deal, getting the position right is important. Below, we’ll dive into the proper pillow position (both for your head and body) for every sleep position, and which pillow you should sleep with to wake up refreshed and pain-free. Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you get a good night’s rest, no matter which pillow you’re using or how you’re using it. ‍ [What is the proper pillow position for side sleepers?](#side) [What is the proper pillow position for back sleepers?](#back) [What is the proper pillow position for front sleepers?](#front) [What is the proper pillow position for combination sleepers?](#combination) [What’s the best sleep position?](#best) [Why does proper pillow position matter?](#proper) [What’s the best pillow height?](#pillow) [What’s the best pillow filling?](#filling) [Is it better to sleep with or without a pillow?](#better) [How to get a good night’s sleep?](#good) ‍ ## What is the Proper Pillow Position for Side Sleepers? If you’re a side sleeper, you’ll probably need a pillow for your head. Without one, your head can drop down and be out of alignment with your spine. This puts pressure on the neck and back, and you may wake up in pain. Even worse? You may find it hard to fall asleep in the first place or wake up during the night, causing sleep deprivation. Your pillow should fill the gap between your head and the mattress. You don’t want to place it too high that your neck isn’t supported, or too low that it lifts your shoulders up. If your head isn’t at the right height, you may get neck and [shoulder pain](https://www.mdpi.com/1660-4601/17/1/302). **Expert tip:** As well as having a pillow under your head, consider adding a pillow between your knees. This will keep your spine aligned and it can stop you from twisting forward, which creates an unnatural posture and puts pressure on your hips and back. You can use any pillow for this or invest in a body pillow. A [2021 study](https://www.sleepmedres.org/journal/view.php?doi=10.17241/smr.2021.00878) found body pillows can take pressure off your shoulder, hip, and overall body. Body pillows can also help people spend more time sleeping on their side (which can help to reduce sleep disorders like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md)), and they can prevent the segmentation of deep sleep episodes. Tips for choosing the best pillow for side sleepers: * Choose a pillow that’s thick and firm enough to keep your head in line with your spine. * Place a pillow under your head and neck, but not your shoulders. * Grab another pillow to place in between your knees, or invest in a body pillow. * If you have to sleep on your side for health issues (like sleep apnea or acid reflux) consider placing firm pillows either side of you to stop you from rolling onto your front or back. ‍ ## What is the Proper Pillow Position for Back Sleepers? Back sleepers may also need a pillow for their heads. This will stop your head from tipping back too much, which puts a lot of pressure on the neck. You don’t want this pillow to be too thick, though, as this can push your head too far forward. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623167/) stated 10 centimeters (about 4 inches) is the best height pillow for back sleepers with normal cervical lordosis, or the natural curve of your neck. This may differ for you depending on body shape and preference. As with side sleeping, the goal is to keep your head, neck, and spine in alignment. **Expert tip:** You can also try placing a small pillow under your knees to support the natural curve of your spine and promote good sleep posture. Sleeping on your back with your head elevated by an extra pillow or two can also be beneficial for: * [Reducing snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) * [Reducing sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [Reducing acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) * Sleeping after surgery or a [c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md) * Helping you breathe better when you have a stuffy nose or [allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) You can use any pillow for this, or you can buy a special wedge-shaped pillow to better elevate your head and upper body. An adjustable-base bed can also work to elevate your head without the need for an extra pillow. Tips for choosing the best pillow for back sleepers: * Choose a pillow that’s thin enough that it doesn’t push your head and neck forward but thick enough that your head doesn’t tip back. * Grab another pillow to tuck under your knees. * Grab another pillow or two if you want to elevate your head, or consider a special wedge-shaped pillow. ‍ ## What is the Proper Pillow Position for Front Sleepers? Most experts agree you should try to avoid sleeping on your front. This position puts a lot of pressure on your spine and neck, and you may wake up with pain in these areas. If you sleep with your arms lifted, you might also get shoulder pain, and, if you sleep with one leg lifted, hip pain. Try to train yourself out of sleeping in this position. However, if you can’t fall asleep in any other way, don’t sacrifice sleep. There are a few ways you can make stomach sleeping better for your body. When it comes to where to position your pillow, try using a thin pillow under your head — or no pillow at all. This will stop your head and neck from being lifted into an unnatural position. **Expert tip:** You can also try placing a flat pillow under your hips to support the natural curve of your spine. If you’re trying to become a side sleeper and find yourself rolling onto your front in the night, try placing firm pillows in front of you when laying on your side. Hugging a body pillow can also help keep you in the sideways position. Tips for choosing the best pillow for stomach sleepers: * Choose a thin pillow (or no pillow) so your head isn’t pushed back too much. * Try using a thin pillow under your hips. ‍ ## What is the Proper Pillow Position for Combination Sleepers? A combination sleeper is someone who sleeps in different positions throughout the night. You may fall asleep on your back then roll onto your side or front, then back again. If this is you, you’ll most likely need a pillow under your head to support your head and neck when you’re on your side and back. You might benefit from a medium-thickness pillow, which can provide the best support. Or consider a specially designed pillow that has different heights for different sleeping positions. No matter what you choose, the aim should be to keep your head, neck, and spine in line. **Expert tip:** Consider keeping another pillow nearby you can grab to tuck between your legs if you wake up on your side, or under your knees if you wake up on your back during the night. Tips for choosing the best pillow for combination sleepers: * Try a medium-thick pillow under your head. * Consider a special pillow that’s thicker at the sides, for when you’re on your side, and thinner in the middle, for when you’re on your back. * Aim to keep your head, spine, and hips aligned in any position you find yourself in. It might be worth paying extra attention to getting the right mattress. We’ve covered [how to find the best mattress for you](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) here. ‍ ## What’s the Best Sleep Position? The right sleep position can help you fall asleep, stay asleep, and get the shut-eye you need each night. The wrong position, on the other hand, can cause or worsen neck and back pain, sleep apnea, or other health conditions like acid reflux. Plus, you might find it harder to drift off. So which position should you sleep in? For healthy adults with no pain or health conditions, there is no one best sleep position. In fact, we say the best sleep position is the one you can get the most sleep in. Sleep is your first priority. But, beyond that, try to sleep in a position that keeps you in a good posture. The muscles in your neck and back relax as you sleep, so to protect these areas and keep them pain-free, you want to aim to keep everything aligned naturally. That could be done while sleeping on your side or back. Sleeping on your front makes this harder. But, again, don’t sacrifice sleep if you can’t fall asleep in any other position. If you have pain, a different sleeping position to your preferred sleeping position may help. For example, front sleepers can experience neck pain as their head is twisted unnaturally when sleeping. Try training yourself to sleep on your side. Your neck will be in a more neutral position and you can get neck support from your pillow, which may help ease the pain. If you have a health condition, certain sleep positions can help here, too. Sleeping on your side can help reduce acid reflux, snoring, sleep apnea, and it’s the best position for digestion, brain health, and when pregnant. Sleeping on your back may help [reduce wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) and acne. We’ve covered more about the [best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) here. ‍ ## Why Does Proper Pillow Position Matter? We all know we need to get enough sleep to feel and function our best. And where you place your pillow can help — or hurt — your attempts at getting a good night’s sleep. If you’re uncomfortable or in any pain, it’ll be much harder to drift off, and you may be woken up during the night, too. Plus, even if you can sleep perfectly fine, you don’t want to wake up with a stiff neck or sore back because of something as simple as your pillow position. Pillow positioning becomes more important when you have an illness, injury, or health condition. For example, if you have sleep apnea, you can use pillows to keep you sleeping on your side, or prop you up so you sleep with your head elevated. This can help to reduce the severity of the sleep disorder as it helps keep your airways open. Pillows can keep you sleeping on your left side, which can reduce heartburn and is thought to be best when pregnant. And if you’ve got back pain, the right sleep and pillow position may help ease pain. One [study](https://pubmed.ncbi.nlm.nih.gov/26835867/) asked those with lower back pain to sleep on their sides with a pillow under their heads and one between their knees. Those with neck or upper back pain were asked to sleep on their backs with a pillow under their heads and one under their knees. After sleeping like this for four weeks, 90% of participants reported less pain. ![Image showing different sleep positions](/assets/62c4b03943c118755752ee5b_wMZBxExHGG_8iFxtaaHomgj2tDZBKmYOFzY2tLXMVLcOPwPsZAMIJDMENJtv86gL2GKA1jtdp_dL4k3l8f1-aJ7gg_ZGkW1VrQWU5JWE-3qMCKj5U9-E5QSvn1xLLKWG9mI4HH1mpax_xnsb5A.png) The recommended sleeping position for lower back pain is A, upper back is B, and people were encouraged to not sleep in position C. Source:[https://pubmed.ncbi.nlm.nih.gov/26835867/](https://pubmed.ncbi.nlm.nih.gov/26835867/) As we grow older, it’s harder to get the sleep we need, and more aches, pains, and medical conditions may crop up. Proper pillow position, therefore, becomes even more important to help us maximize our time in bed. Finally, we asked our sleep advisor and medical reviewer, Dr. Chester Wu, what he thinks about pillow position. > “There’s not a lot of research into the best pillow position. But my advice is to experiment and go for the pillow placement that you find the most comfortable. If possible, aim to have a straight line from your neck to your head to your spine. Your shoulders shouldn’t be on your pillow, but it may help to sleep with a pillow under your shoulders when you’re trying to elevate your head and upper body to help with snoring, sleep apnea, and acid reflux.” Rise Science Medical Reviewer Dr. Chester Wu ### Pillow Research Has its Problems Pillow position matters, but we don’t have the conclusive answers we’d like on the topic yet. There’s not a lot of research into proper pillow position for sleep. And the studies that have been done come with a few problems. They’re often small, use self-reported sleep quality data or subjective comfort measurements, or use different types of pillows, making it hard to compare results. They also often look at people with health problems or neck pain, for example, rather than the general population. To make matters more confusing, there are no set guidelines for features like “firm” or “soft” pillows, so it can be hard to replicate when buying a pillow for yourself. Plus, participants are often given new pillows and this is compared to their regular (probably well-worn) pillows. There may even be a change in pillow types in the same study. One final problem? When studies attempt to measure the impact pillows have on sleep, it’s hard to control for other factors that affect your shut-eye. Many studies don’t say whether they control for these factors or not, or clearly state they don’t. So, it’s hard to tell whether the new pillow is causing more sleep loss, or whether participants just got too much evening blue light, had an extra [coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) that day, or how much their mattress is helping or hurting? All this is to say that, while there is some science-backed advice on pillows, we still don’t have a clear answer on the best placement, height, or filling. The best thing you can do is experiment to find the pillow you find the most comfortable and the placement that helps you get enough sleep each night. ‍ ## What’s the Best Pillow Height? Beyond pillow position, you need to think about the height of the pillow you use. A thicker pillow may be better for side sleepers, whereas a thinner pillow may be better for back and front sleepers. But, there’s no set height that’s agreed upon as the best. A [2020 study](https://geomatejournal.com/geomate/article/view/1107) compared 8-centimeter (about 3 inches), 10-centimeter (about 4 inches), and 12-centimeter pillows (4.7 inches) when people were laying on their backs. While most participants preferred the 8-centimeter pillow, the study concluded: “The three pillow heights could be suitable for sleeping in healthy people.” Another [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623167/) asked participants to lay on their backs with no pillow, a 10-centimeter pillow, and a 20-centimeter pillow (almost 8 inches). The positions of their necks and spines were analyzed. This study concluded: “From the data obtained in this study, we recommend that the most suitable pillow height is 10 cm considering the normal cervical lordosis.” (Normal neck curvature). For side sleepers, one [study](https://www.sciencedirect.com/science/article/abs/pii/S0161475415000792) compared 5-centimeter (about 2 inches), 10-centimeter (about 4 inches), and 14-centimeter (5.5 inches) pillows when people lay on their sides. The 10-centimeter pillows were considered the most comfortable, whereas the 5-centimeter pillows were considered the least. The 10-centimeter pillow also resulted in less muscle activation in the neck and mid-upper back. While 10 centimeters may look popular, [research from 2021](https://www.mdpi.com/2227-9032/9/10/1333) stated there isn’t enough evidence to recommend an optimal pillow height. And for combination sleepers, a specially designed pillow with different heights may be best. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0003687015300338) found the heights of pillows on the market were too high for back sleepers and too low for side sleepers. The researchers designed a U-shaped pillow that was lower in the middle for back sleepers and higher at the sides for side sleepers. When participants slept with this pillow, the amount of uninterrupted sleep and their total sleep duration were both significantly longer. Participants also took an average of 9.5 minutes to fall asleep with the U-shaped pillow, compared to 25 minutes with a normal pillow. Our overall advice? As so much of sleep comfort comes down to your body shape and personal preference, it’s worth experimenting with different pillow heights to find the one that’s most comfortable for you. ‍ ## What’s the Best Pillow Filling? What your pillow is made out of may be just as important as where you place it when sleeping. [Research from 2020](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6981530/) found pillow fillings can make a difference to neck fatigue. It states: “Neck fatigue was rarer among users of pillows filled with plastic capsules, latex or memory foam than among those using pillows filled with feathers or cotton.” This may be because plastic capsules, latex, and memory foam are more elastic and less fluffy, so they keep their shape and support over time. Another [study](https://www.sciencedirect.com/science/article/abs/pii/S1356689X09000459) found rubber pillows can help reduce neck pain and improve self-reported sleep quality. And support is key. [Research](https://www.tandfonline.com/doi/abs/10.1080/14038190600780239) shows those with neck pain can see a reduction in pain and headaches with a supportive pillow. A [2023 study](https://www.sciencedirect.com/science/article/abs/pii/S0003999322018469) looked at sleepers without neck pain and found neck support foam pillows caused the most head and neck pressure. But standard microfiber foam pillows can push your head forward too much with prolonged use. Finally, another [2023 study](https://www.mdpi.com/2076-3417/13/6/3865) looked at those with forward head posture, also known as text neck. It found that: * In the side sleeping position, a fiber material pillow provided a higher level of head comfort while a cotton material pillow had better head support. * In the back sleeping position, a wool material pillow, fiber pillow, and goose down pillow provided more head comfort. A cotton pillow and goose down pillow provided more head support and a goose feather pillow provided better upper back support. * In the front sleeping position, a viscose material pillow and a wool pillow provided more upper back support. A fiber pillow and goose down pillow provided higher levels of head comfort, and the goose down pillow provided better back support. ‍ ## Is it Better to Sleep With or Without a Pillow? There isn’t much research into whether sleeping with or without a pillow is better for you. It comes down to personal preference, the position you sleep in, and whether you have any health problems or areas of pain. In general, side sleepers and back sleepers will most likely benefit from sleeping with a pillow as it will help with spinal alignment. Front sleepers may be better off ditching the pillow, or using a thin one, to avoid pushing their head and neck back into unnatural angles. But we say, you should prioritize sleep. So, if you don’t have any pain or medical conditions and you find sleeping without a pillow helps you get more sleep, ditch it. If, however, you find it more comfortable to sleep with one, keep it. You can learn more about [sleeping without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) here, including how to choose the right one for you. ‍ ## How to Get a Good Night’s Sleep? Pillow position is important, but for healthy adults without pain or any medical conditions, it’s probably not going to make or break your sleep or health. In fact, worrying about pillow positioning may even cause [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md), which can make it harder to fall asleep. Plus, there’s simply not enough evidence to say what the best pillow position is. One thing that is backed by plenty of scientific studies? Sleep hygiene. ### Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) can help you get the best night’s sleep possible, wherever you choose to place your pillow. On the flip side, bad sleep hygiene can make it harder to fall asleep and stay asleep, even if you’re using perfect pillow placement. Here’s what to do. * **Get bright light first thing:** Light in the morning resets your circadian rhythm, or body clock, for the day. This will keep your sleep-wake cycle in check. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light can keep you up in the evening. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for when to avoid each one daily. * **Keep your bedroom dark, cool, and quiet:** There’s no point worrying about your pillow only for something else in your bedroom to keep or wake you up. Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). To stay on top of your sleep hygiene, the RISE app can guide you through 20+ habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Sleep Debt and Circadian Rhythm ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. Two more things to keep in mind? Sleep debt and circadian rhythm. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the running total of how much sleep you owe your body, it’s compared against your sleep need, the genetically determined amount of sleep you need each night. If you’re looking to maximize your energy levels and health, keeping your sleep debt low is one of the most important things to focus on. Low sleep debt can also keep pain as low as possible, too. You can learn more about [how sleep loss affects pain](https://www.risescience.com/blog/injury-prevention.md), and vice versa, here. If you’re experimenting with different pillow positions, be sure to keep an eye on your sleep debt to make sure you’re not losing out on sleep with any changes you make. RISE can work out your unique sleep need and whether you have any sleep debt. The other key thing to focus on for maximum health and energy is your circadian rhythm. This is your body’s roughly 24-hour [biological clock](https://www.risescience.com/blog/biological-clock.md). When you’re in sync with it, you can enjoy more energy, fall asleep easier, and reduce your risk of many health problems. RISE can predict your circadian rhythm and show you when your body naturally wants to wake up, wind down for bed, and go to sleep. You can then work to sync up your daily life with it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ## Sleep Easy Wherever Your Pillow is After a long night’s sleep, you want to wake up feeling rested. But it’s all too easy to wake up with a stiff neck, sore back, and feeling more tired than before you went to bed. Even worse than waking up in the morning feeling sore? Pain and discomfort keeping you up or waking you up in the middle of the night, cutting into your sleep time. All this could be down to your pillow. No matter what position you sleep in, aim to keep your neck, spine, and hips all in line with each other. And experiment with different pillow heights and fillings to find the one that helps you drift off. While there’s not much conclusive research on pillows, there’s plenty behind sleep hygiene. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits to help you fall and stay asleep, no matter where your pillows are. And RISE can track your sleep debt, so you can keep it low, and predict your circadian rhythm, so you can sync up with it. This will help you maximize your energy, health, and wellness far beyond the bedroom. ## FAQs ### What is the correct position to sleep on a pillow? The correct position to sleep on a pillow depends on which position you sleep in. Aim to keep your neck, spine, and hips aligned. For side sleepers, use a thick pillow under your head and neck, and try one between your knees. For back sleepers, use a pillow under your head and neck, and try one under your knees. And for front sleepers, use a thin pillow under your head, or no pillow, and try one under your hips. ### Should your shoulders be on your pillow? Most of the time, your shoulders shouldn’t be on your pillow. You should aim to have a straight line from your head to your neck to your spine, and having a pillow under your shoulders can stop this alignment. However, it may help to sleep with a pillow under your shoulders when you’re trying to elevate your head and upper body. This can help to reduce conditions like snoring, sleep apnea, and acid reflux. ### What angle should your head be when sleeping? When sleeping, your head should be at a 90-degree angle from your shoulders. Ideally, you’d have a straight line from your head to your neck to your spine. ### Should your pillow be under your neck? Yes, your pillow should be under your neck to support it if you sleep on your side or on your back. You should aim to have a straight line from your head to your neck to your spine. If you sleep on your front, using a pillow under your neck may push your head back too much. Try using a thin pillow or no pillow at all. ### Where to put pillows when sleeping on your side? When sleeping on your side, place a pillow under your head and neck and another between your knees. This should keep your head, neck, spine, and hips in natural alignment. ### Best way to sleep on pillow for neck The best way to sleep on a pillow for your neck is on your side with a pillow thick enough to keep your head and spine in a straight line, or on your back with a thinner pillow that creates spine alignment. If you sleep on your front, try using a thin pillow or no pillow at all to reduce pressure on your neck. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Female Fatigue & Low Energy: 19 Common & Little-Known Causes published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/reasons-for-fatigue-in-females domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Female Fatigue & Low Energy: 19 Common & Little-Known Causes Updated 2024-04-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * There are many causes of female fatigue and low energy. Common reasons include high sleep debt, being out of sync with your circadian rhythm, and hormone fluctuations during your menstrual cycle, pregnancy, and menopause. Other causes include stress, hormonal contraceptives, and medical conditions like thyroid issues or anemia. * To fight female fatigue, start by lowering your sleep debt and syncing up with your circadian rhythm. This can boost your energy levels and, if you’re still tired all of the time, help you feel better while addressing other causes. * The RISE app can help you do this and guide you through 20+ sleep hygiene habits to help you get the good night’s sleep you need for more energy. Sometimes tiredness has no obvious reason and, even more annoying, sometimes fatigue persists day after day. Anyone can feel tired and sleepy, of course, but hormone differences mean women are more prone to sleep problems and the lack of energy they lead to, and things like periods, pregnancy, and menopause only add to your fatigue. Below, we’ll dive into the common reasons you may be feeling fatigue as a woman and how you can use the RISE app to get more energy. **Heads-up:** Tiredness and sleepiness aren’t the same thing. Tiredness is when you feel fatigued but might not be able to sleep. Sleepiness is when you could fall asleep, even during the day. Both can leave you feeling low on energy and not yourself, but your energy should improve after sleep if you’re experiencing sleepiness. Tiredness can linger even after a good night’s sleep. While we acknowledge the scientific distinction between being "tired" and "sleepy," we’ll use these terms interchangeably throughout this article, as they are often used synonymously in everyday language. However, we’ll make a specific note when we are focusing on one particular aspect of these experiences. **Disclaimer:** The scientific literature uses gendered language when talking about female fatigue. We have used the terms “female” and “women” in this article, but this advice is for anyone who experiences fatigue and was assigned female at birth. ## Advice From a Sleep Doctor “There are many reasons for female fatigue,” says Dr. Chester Wu. “Hormonal fluctuations, your period, pregnancy, and menopause are just the start. Focus on getting as much sleep as you can to increase your energy levels. Getting out in natural light first thing in the morning and avoiding light before bed can help you fall and stay asleep.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What Are the Causes of Female Fatigue? More research needs to be done into female fatigue and women’s health, but here’s what we do know about why you might be feeling tired. ### 1\. High Sleep Debt One of the most common causes of tiredness — for both men and women — is high sleep debt. Sleep debt is how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need. Many of us don’t know how much sleep we need, so you might not even realize you’re not getting enough sleep and wracking up debt. We don’t all need a simple [eight hours of sleep](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md) a night. In fact, when we looked at the sleep needs of 1.95 million RISE users aged 24 and over, we found their sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs. You might be feeling tired suddenly if you didn’t meet your sleep need last night, or feel [tired even though you got enough sleep](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) if you’ve got lingering sleep debt from previous nights. And it’s easy for women to fall short. Women are more prone to sleep problems (more on those soon), so may have lower sleep efficiency than men — they spend more time awake in bed. That means they need to spend longer in bed to get the sleep they need. Plus, a lack of sleep may affect women in particular. A [2022 study](https://www.nature.com/articles/s41398-022-02146-y) found women felt sleepier during a night of sleep deprivation than men. We found among RISE users, women, on average, have more sleep debt than men from parenting years, through menopause, and beyond. This may be why women feel more tired and like their energy levels are always low. |Age|Who has more sleep debt?| |---|---| |18-23|Men| |24-29|Same amount| |30-39|Women| |40-49|Women| |50-59|Women| |60+|Women| |Overall|Women| ‍ How do you know if you’re getting enough sleep? The RISE app can work out your individual sleep need and how much sleep debt you’re carrying each day. **We look at** [**whether or not women need more sleep than men**](https://www.risescience.com/blog/do-women-need-more-sleep.md) **here (spoiler: we don't know).** **The fix:** Lower your sleep debt by taking short afternoon naps, heading to bed a little earlier, or sleeping in a little later. We’ve got more advice on [catching up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) here. ![RISE app screenshot showing how much sleep debt you have](/assets/670ea98c584b5d4df8196d5b_6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_25252520of_25252520RISE-app-sleep-debt-screen.webp) RISE can work out your sleep debt. ### 2\. Living Out of Sync with Your Circadian Rhythm Your circadian rhythm is your body’s internal clock. When you’re out of sync with it, your [mental and physical health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) take a hit, and your energy levels can plummet. You might be out of sync with your circadian rhythm if: * You have social jetlag, or an irregular sleep schedule (which [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do) * You work night shifts * You’re living at odds with your chronotype — such as when a night owl forces themselves to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) Again, this common, and often overlooked, cause of tiredness can make both men and women feel fatigued, but women may be more prone to it due to their fluctuating hormones. The combination of having sleep debt and being out of sync with your circadian rhythm can make the natural dips in energy that come as part of your circadian rhythm feel worse. That means you might feel more tired in the early morning and before bed, and have extreme crashing low energy levels in the afternoon. **The fix:** Check RISE for a prediction of your circadian rhythm to see when your body wants to wake up and go to sleep. Try to sync up your sleep schedule with these times and stick to it, even on weekends. ![RISE app screenshot showing energy dip and peak times](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) RISE predicts the timing of your circadian rhythm. ### 3\. Sleep Disorders like Sleep Apnea and Insomnia A sleep disorder could be causing sleep debt to build up night after night. These include: * Sleep-disordered breathing — like snoring or obstructive sleep apnea * Insomnia * Restless leg syndrome Anyone can be affected by these sleep disorders, but female stages of life can bring them on. When girls first get their periods, there’s a [2.75-fold increased risk](https://publications.aap.org/pediatrics/article-abstract/117/2/e247/68471/Epidemiology-of-DSM-IV-Insomnia-in-Adolescence?autologincheck=redirected) for insomnia. You might experience insomnia before your period, or heavy periods can trigger a drop in iron levels, which can cause restless leg syndrome. You might also develop [sleep-disordered breathing](https://pubmed.ncbi.nlm.nih.gov/30098752/) during pregnancy and sleep apnea during menopause. Women have higher [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710), which means their sleep is more likely to be affected when they’re stressed. They may ruminate on problems, making them more vulnerable to insomnia, and constantly changing hormones and sleep patterns make the sleep disorder more likely. In fact, insomnia is [40% more prevalent](https://pubmed.ncbi.nlm.nih.gov/16453985/) in women than men. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 4\. Your Period and Menstrual Cycle Periods are another reason for low energy levels in females. A [2020 study](https://jcsm.aasm.org/doi/full/10.5664/jcsm.8692) found total sleep time, deep sleep, and sleep efficiency decreased, and sleep onset latency (how long it takes to fall asleep) increased when women were on their periods. It can be a vicious circle, too. Menstruation can cause sleep problems, but sleep problems can make [period symptoms](https://onlinelibrary.wiley.com/doi/epdf/10.1111/jsr.13434) worse. Here’s how your period can cause low energy: * **Hormone fluctuations can make it hard to fall asleep:** Low levels of estrogen and progesterone just before your period can prevent the sleep hormone [melatonin](https://www.risescience.com/blog/how-to-increase-melatonin-naturally.md) from being released effectively, making it harder to fall asleep. * **Hormone fluctuations can change your sleep stages:** Estrogen is linked to rapid-eye-movement sleep (REM) and progesterone increases non-rapid-eye-movement (NREM) sleep. * **Heavy bleeding can lead to iron deficiency anemia:** This is when you don’t have enough red blood cells. The main symptom of iron deficiency anemia is fatigue. You may also get anxious about bleeding onto your bed sheets, which can keep you up, or you may have to get up during the night to change your pad, tampon, or menstrual cup. ([Can you sleep with a tampon in?](https://www.risescience.com/blog/can-you-sleep-with-a-tampon-in.md) Technically yes, but we recommend tampon alternatives instead.) * **Cramps can keep or wake you at night:** Period symptoms like cramps, lower back pain, and bloating don’t make sleep easy to come by. You can learn more about [why you’re feeling tired on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md) and [period insomnia](https://www.risescience.com/blog/insomnia-before-period.md) here. Hormonal birth control — like the pill or implant — is another common cause of female fatigue. It can also cause depression and sleep problems, which won’t do your energy levels any favors. You can learn more about [how birth control makes you tired](https://www.risescience.com/blog/can-birth-control-make-you-tired.md) here. **The fix:** Try breathing exercises to manage anxiety, gentle yoga to ease pain, and bullet-proof sleep hygiene (the daily habits that help you sleep) to make sure nothing else keeps you up at night. We’ve got more advice on [how to sleep on your period](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) here. ### 5\. Pregnancy If you’re pregnant, this may be why you’re always tired and have no energy. Progesterone increases in the first trimester of pregnancy, which can make you feel drowsy. You’re also likely to develop [sleep-disordered breathing](https://www.acpjournals.org/doi/abs/10.7326/0003-4819-134-5-200103060-00012) and insomnia during this time. Pregnancy symptoms — think heartburn, leg cramps, and back pain — can also make it harder to fall and stay asleep. Aside from sleep, morning sickness, anxiety about pregnancy, and carrying extra weight can leave you feeling drained during the day. The sleep problems don’t end when your baby’s born, either. A [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6485299/) states 50% of women with probable insomnia during pregnancy continue to have symptoms two years after giving birth. If you’ve had or are planning on having a c-section, you can learn [how to sleep after a c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md) here. **The fix:** Improve your sleep hygiene to make the most of the sleep you can get. Get out in natural light first thing, and avoid light, caffeine, and intense exercise too close to bedtime.You can learn more about [how to get energy when pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) here. ### 6\. Menopause If you’re a middle-aged woman feeling tired all the time, it might be due to menopause or perimenopause — the transition period before menopause. One symptom of menopause is sudden crashing fatigue that can leave you feeling drained. There are a few reasons for this: * **Fluctuating hormones (yet again):** Declining estrogen and progesterone can increase anxiety, sleep-disordered breathing, sleep apnea, and how long it takes you to fall asleep. * **Menopause symptoms make it harder to sleep:** [Night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), weight gain, anxiety, depression, and an increased need to use the bathroom at night can all make it harder to meet your sleep need. General aging symptoms can also impact your sleep, and these tend to affect women more than men. * **Sleep apnea:** Your risk of developing sleep apnea goes up with age and during menopause. It’s estimated [47% to 67% of postmenopausal women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/) have sleep apnea. This can happen due to weight gain and hormone changes. We’ve covered more on [why menopause makes you tired](https://www.risescience.com/blog/can-menopause-make-you-tired.md) here. **The fix:** Consider hormone replacement therapy, which can treat hot flashes, help you fall asleep, and decrease middle-of-the-night awakenings. You can learn more fixes for [menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) here. ### 7\. Recovering from an Illness Even if you don’t feel ill anymore, your body may still be fighting an infection or recovering from the sleep debt you built up while ill. There may be differences between men and women here too. For example, COVID fatigue can hit anyone, but [research](https://www.sciencedirect.com/sdfe/pdf/download/eid/1-s2.0-S1556407X21000801/first-page-pdf) shows women are at a higher risk of COVID-related sleep disturbances and of developing [long COVID](https://academic.oup.com/sleep/article/45/Supplement_1/A321/6592670?login=false), which can cause sleep disturbances and severe fatigue. **The fix:** Pay back sleep debt when you can. If you can’t get extra sleep at night, afternoon naps can help. ### 8\. Stress, Depression, and Anxiety Stress, depression, and anxiety can cause excessive tiredness in anyone, but women are more prone to mental health issues. Women are more likely to have: * [Depression](https://www.sciencedirect.com/science/article/abs/pii/S2215036616302632) — twice as likely than men * [Anxiety disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135672/) * [Mood disorders](https://www.sleep.theclinics.com/article/S1556-407X(19)30002-5/fulltext) — more common in older women * [Seasonal affective disorder](https://www.hindawi.com/journals/drt/2015/178564/) (SAD) * Hormonal mood swings * Mental exhaustion **The fix:** Check out RISE’s breathing and relaxation exercises to soothe stress and anxiety before bed. We’ve covered more on [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here. ![RISE app screenshot showing relaxation session](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) RISE can guide you through breathing exercises. ### 9\. Poor Diet Sugary snacks and simple carbs can spike your blood sugar levels. This is followed by a sugar crash, which can cause sudden fatigue shortly after. A [large lunch](https://pubmed.ncbi.nlm.nih.gov/22155490/) can make women (or anyone) feel tired in the afternoon as it makes your natural afternoon dip in energy feel even worse. And diets [high in added sugars](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997082/), starch, and refined grains have also been linked to insomnia. Eating too close to bedtime can also keep you up at night. Check RISE for when you should have your last large meal of the day. **The fix:** Eat a balanced diet with complex carbs, proteins, fruits, and veggies to boost your energy levels and overall health and wellness. A healthy diet can help you keep your sleep debt low, too. ### 10\. Nutritional Deficiencies Missing out on key [vitamins and minerals](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/) can cause fatigue. And this may affect women more than men. For example, low iron is common if you have heavy periods and during pregnancy. And low vitamin B9 and iron levels during pregnancy increases your risk of developing restless leg syndrome, disrupting your sleep. Nutritional deficiencies that cause fatigue include: * The B vitamins: B2, B3, B5, B6, B9, and B12 * Vitamin D * Vitamin C * Iron * Magnesium * Zinc Beyond daytime fatigue, nutritional deficiencies can affect your sleep. [Vitamin D deficiency](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/) can up your odds of sleep disorders and low magnesium is linked to insomnia. Low vitamin C, zinc, and [vitamins B6](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/) and B12 have also been linked to depression and anxiety, which may contribute to poor sleep. **The fix:** A doctor can test you for nutritional deficiencies and prescribe supplements if needed. Eat a varied healthy diet to minimize your risk. ### 11\. Too Much Caffeine or Drinking Caffeine Too Late in the Day Caffeine can keep you up past bedtime and wrack up your sleep debt, and it can stay in your system much longer than you think (it could be 12 hours or more!). When [caffeine wears off](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md), you may be hit with sudden fatigue. The more caffeine you’ve been drinking to mask growing sleep deprivation, the more crashing that fatigue will be when it finally wears off. And [it’s easy to build up a tolerance to caffeine](https://www.risescience.com/blog/why-doesnt-caffeine-affect-me.md), too, meaning when you have a cup less than you’re used to, you’ll feel sleepy. **The fix:** Avoid caffeine about 12 hours before bed. RISE can tell you when to have your last coffee each day. ![RISE app screenshot reminding you when to limit caffeine intake](/assets/670ea98c584b5d4df8196d55_670d9b65e709cd37c823bb1f_66edd7b7aa10399a9c65a4cb_6522ab6b496b7b6fa1caa616_RISE-app-limit-caffeine-screen.webp) RISE can tell you when to stop drinking coffee each day. ### 12\. Dehydration Even [mild dehydration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) can cause fatigue, as well as disruptions in mood and lowered mental and physical performance. Hydration may also affect your sleep. [Short sleep duration](https://www.researchgate.net/publication/328746321_Short_sleep_duration_is_associated_with_inadequate_hydration_Cross-cultural_evidence_from_US_and_Chinese_adults), defined here as getting six hours, has been linked to higher odds of being dehydrated. **The fix:** Drink more water, but avoid it in the hours before bed to minimize the risk of middle-of-the-night bathroom trips. ### 13\. Alcohol You’ll feel tired in the morning when hungover, but alcohol affects your sleep and energy in more ways than that: * Alcohol fragments your sleep, meaning you wake up often during the night. * It changes your sleep architecture by suppressing REM sleep. * [Binge drinking](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221579/) has been linked to insomnia. * Alcohol can cause you to snore and develop sleep apnea. * A hangover can make you feel tired and [affect your sleep days after drinking](https://www.risescience.com/blog/cant-sleep-when-hungover.md). * If you’ve become dependent on it, you might find you [can’t sleep without alcohol](https://www.risescience.com/blog/cant-sleep-without-alcohol.md). * If you have alcohol abuse problems, it can cause insomnia when drinking and when going through withdrawal. **The fix:** Avoid alcohol at least three to four hours before bed. RISE can give you an exact time each day. Prioritize getting enough sleep after drinking to reduce how much it’ll affect your energy levels in the following days. ### 14\. Lack of Exercise The last thing on your mind when feeling tired is working out, but a lack of physical activity may be the cause of your sluggishness. Regular exercise can not only help manage your weight and stress levels, it can also help you fall asleep at night. On the flip side, too much exercise can make you feel tired. **The fix:** Get more movement into your day, but avoid intense exercise within an hour of bedtime as this can keep you up. RISE can tell you when to avoid a workout and when your energy levels will be at their highest each day, so you can schedule a gym session and make the most of this energy. ![RISE app screenshot showing you best time for healthy energy boost](/assets/670ea98c584b5d4df8196d58_66eddae9f7666d59dd01de73_6531bd1ceebb4df779ce2fa2_RISE-plan-boost.webp) RISE can tell you the best time to energy-boosting activities like working out. ### 15\. Being Overweight, Underweight, or Losing Weight Your weight — and whether you’re gaining it or losing it — can make you feel tired and like you have no energy. Being overweight means your body has to work harder, and obesity is a risk factor for snoring, sleep apnea, type 2 diabetes, and depression. Being underweight means you get tired more easily and you’ll feel drained and weak. During a weight loss journey, eating fewer calories and doing more exercise may make you feel tired. Taking weight loss drugs like [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md), [Wegovy](https://www.risescience.com/blog/does-wegovy-make-you-tired.md), or [Zepbound](https://www.risescience.com/blog/does-zepbound-make-you-tired.md) may cause sudden crashing fatigue as side effects like nausea cause sleep loss and the large cut in calorie consumption adds to tiredness. **The fix:** Make some healthy lifestyle changes to move towards a healthy weight. Prioritize keeping sleep debt low for more energy — this can also help you lose weight. Speak to a doctor to get help navigating weight loss medication side effects. ### 16\. Thyroid Problems Thyroid problems can be a cause of fatigue, and these problems are [more common in women](https://pubmed.ncbi.nlm.nih.gov/9457153/). Your thyroid gland is responsible for producing hormones to regulate your metabolism. Hypothyroidism, or underactive thyroid, when your thyroid doesn’t make enough hormones, can cause you to feel fatigued. It can also cause you to feel depressed and gain weight — both of which can impact your sleep. Hyperthyroidism, or overactive thyroid, when your thyroid makes too much hormone, can cause you to feel irritable, weak, fatigued, and have trouble sleeping. Essentially, if your thyroid isn’t on point, your energy levels won’t be either. **The fix:** Your healthcare provider can do a blood test to check for the correct levels of thyroid hormone and suggest the best treatments. ### 17\. Medical Conditions You might feel tired all the time, even with enough sleep, because of a medical condition. Fatigue is a common symptom of conditions like: * PCOS — which affects the ovaries. [Excessive daytime sleepiness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799701/) and sleep apnea are also more common in women with PCOS. * Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) * Iron deficiency anemia * Postural orthostatic tachycardia syndrome (POTS) * Fibromyalgia * Diabetes * Heart disease * Celiac disease * Multiple sclerosis * Lupus Many of these health conditions affect more women than men, including iron deficiency anemia, [chronic fatigue syndrome](https://pubmed.ncbi.nlm.nih.gov/26190206/), [fibromyalgia](https://www.niams.nih.gov/health-topics/fibromyalgia), and [lupus](https://www.niams.nih.gov/health-topics/lupus). **The fix:** Speak to a healthcare professional to see if there’s an underlying cause of your fatigue. ### 18\. Side Effects from Medications Medications that come with fatigue as a side effect include: * Antidepressants * High blood pressure medications * Antihistamines * Radiotherapy and chemotherapy treatments Medication can affect men and women differently. For example, the [US Food and Drug Administration](https://pubmed.ncbi.nlm.nih.gov/31029186/) made Ambien lower the recommended dose of zolpidem (a sleep aid) for women because they were more at risk of next-morning impairment and car accidents. It seems women eliminate zolpidem more slowly from their systems. So, it’s thought women may have different rates of absorption, metabolism, and excretion of other medications, too, and this could lead to different side effects, including fatigue. **The fix:** Speak with your doctor about switching up your medication or try a different birth control method. ### 19\. Sleep Aids Sleepiness from over-the-counter sleep aids can often last into the next morning — known as the hangover effect. This is one reason women can feel tired in the morning. You can also become dependent on sleep aids, meaning you find it hard to get the sleep you need without them, which results in sleep debt and low energy. This can happen with sleep aids that don’t cause physical dependence. You may develop a psychological dependence on sleep aids like melatonin, for example. Some sleep aids can cause [rebound insomnia](https://pubmed.ncbi.nlm.nih.gov/2567741/), when your sleep is even worse after using them than it was before. As women are more likely to be affected by insomnia, they may also find themselves reaching for sleep aids in an attempt to get some shut-eye. **The fix:** Speak to your healthcare provider about slowing tapering off sleep aids. We’ve shared more advice on [how to sleep without sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) here. **We’ve covered more ways you can** [**get more energy**](https://www.risescience.com/blog/how-to-get-more-energy.md) **here, including quick fixes for when you need an energy boost stat and long-term changes to make a real difference to your fatigue.** ## Fight Female Fatigue with RISE Women can feel tired due to high sleep debt and being out of sync with their circadian rhythms. Hormone fluctuations during their periods, pregnancy, and menopause; taking hormonal contraceptives; and anxiety and depression can all cause fatigue, too. To get more energy as a woman — or a man — work on lowering your sleep debt and getting in sync with your circadian rhythm. One win-win? This will make sleep disruptions like period pain and menopause hot flashes easier to deal with. The RISE app can work out how much sleep debt you have and keep track of it as you pay it back. It can also predict your circadian rhythm each day, so you can easily sync up with it. And the app can guide you through 20+ good sleep hygiene habits to help you get the good night’s sleep you need for more energy. Female users say RISE helps them feel better: “I didn’t realize how bad my sleep debt was. I didn’t even realize how badly it was affecting me. I don’t wake up feeling sick and emotionally unstable every day anymore. RISE really helped me in just a couple weeks and I plan on continuing to use it so I stay on track.” [Read the review](https://appfollow.io/app/564260/review/353690328?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). It doesn’t take long to feel the difference — 80% of RISE users feel more energy within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Wired at Bedtime? Try These Relaxation Techniques for Sleep published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/relaxation-techniques-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Wired at Bedtime? Try These Relaxation Techniques for Sleep Updated 2024-01-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician If you find winding down for bedtime to be a consistent challenge, consider incorporating relaxation techniques into your pre-bed routine. Science-based exercises that promote relaxation can be a great way to prepare both your body and brain for sleep — which not only makes falling asleep easier, but also improves the sleep you get. Luckily, you needn’t look any further than your [RISE app](https://www.risescience.com/.md) for pre-sleep relaxation. RISE will guide you through the four main tried-and-true techniques — ***autogenic training***, ***diaphragmatic breathing***, ***progressive muscle relaxation***, and ***soothing sounds*** — and also help you time your relaxation exercises with your ideal sleep schedule. Here we’ll cover the science behind *why* relaxation before bed is important, and walk you through each of the four science-backed techniques more in-depth (including how you can access our audio guides via the app). Finally, we’ll suggest some other calm-promoting strategies to try in concert with these techniques to further boost your chances of achieving a dreamy night’s sleep and a better tomorrow. [Why should I relax before bed?](#should) [What can I do to help me relax before bed?](#relax) [Autogenic training](#training) [Diaphragmatic breathing](#breathing) [Progressive muscle relaxation](#muscle) [Soothing sounds](#sounds) ‍ ## Why Should I Relax Before Bed? We all know — perhaps intuitively — that it’s a good idea to “relax” before bed. But why? The short answer is, by purposefully relaxing in the hour or two leading up to bed (what is often referred to as our [wind-down routine](https://www.risescience.com/blog/bedtime-routine.md)), we’re allowing our body to carry out biological and chemical processes that enable us to eventually fall asleep. ### From Fight-or-Flight to Rest and Digest Suffice it to say, a relaxed body and mind is tantamount to getting a good night’s sleep. When we’re worried or stressed, we experience a physiological stress response, where the fight-or-flight part of our [autonomic nervous system (ANS)](https://www.ncbi.nlm.nih.gov/books/NBK539845/) becomes activated, and stress hormones like cortisol and adrenaline are released. Our heart rate increases, our digestion is suppressed, and more oxygen is delivered to our muscles and brain, making us alert and ready for action. This part of our ANS, which is called the [sympathetic nervous system, or SNS](https://www.ncbi.nlm.nih.gov/books/NBK542195/), serves an important function during our waking hours — it’s certainly preferable to be alert when we’re driving on the highway in the rain, for instance, or about to give a career-defining presentation — it’s not a place we want to find ourselves in too close to bedtime. When we take some time to relax before bed, we are able to tap into our [parasympathetic nervous system, or PNS](https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns), whose job it is to bring our bodily functions back to baseline after a period of arousal. When our PNS takes over, we move from fight-or-flight into a state of “rest and digest” — just where we need to be for restful sleep. ![RISE app screenshot showing how to personalize your wind-down activities](/assets/63869579e4f0e34d02631a4c_m2aINDDD7Mo_0RHF73_Yro2ou4mpkCXNccWPLH5CSsXI-ZWYK3ZtoUyMvIMBv6ywCceo_9d_GeAmmjzIFpwp48zSLu1XB_-EMzLaEIe8fyLBLfkai02AHrW4d39YRLwQVqU3Iex1QuLCiK2exRKAFGY.png) The [RISE app](https://www.risescience.com.md) can help you schedule your evening activities in service of your ideal bedtime! ### Relaxing Before Bed Is Important Because Sleep Is Important When we engage in behaviors that ultimately have a positive effect on our sleep quality, it means that we’re more likely to meet our [sleep need](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) (the genetically-predetermined amount of sleep that each of us needs each night in order to be our best selves — [not everyone needs 8 hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md)), and avoid accruing [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) (the amount of missed sleep we owe our bodies, based on this sleep need). Getting enough sleep isn’t just about curtailing drowsiness during the day. Sleep deprivation [wreaks havoc on our health and well-being](https://www.risescience.com/blog/5-hours-of-sleep.md) in myriad ways, including: * Increasing our risk for conditions like [heart disease, diabetes, kidney disease, and stroke](https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.) * Impeding our mental health by [exacerbating depression and anxiety](https://www.risescience.com/blog/impact-of-sleep-on-mental-health.md) * Straining our relationships by making us [less empathetic](https://www.researchgate.net/profile/Veronica-Guadagni/publication/264710591_The_effects_of_sleep_deprivation_on_emotional_empathy/links/5a2a86f4a6fdccfbbf81fa85/The-effects-of-sleep-deprivation-on-emotional-empathy.pdf) * Impairing our performance and productivity by tanking our [energy levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608917/) and [cognitive functioning](https://www.sciencedirect.com/science/article/abs/pii/B9780444537027000075) So finding ways to relax before bed isn’t “just” a must for better sleep — your health, relationships, and career may also depend on it. ![RISE app screenshot showing how much sleep debt you have](/assets/6386957907c3ba1360bf96f8_r5U1Kz0OC-j1Jmf3VTEth3XeyWTZTtaBYPe2cngZjiXHhKVI04ZPxN6mU1-RpzBBtqZ11929gttRZn4Xyah3tGq1k8FnhC93Bcw8RPhcmh4TwrRV6uRzSbM2ocZSdWjkbh7C5NxQKYh1DqS194ABG69.png) The [RISE app](https://www.risescience.com.md) calculates your sleep debt based on your sleep data over the last two weeks. Keeping sleep debt below 5 hours reduces your risk of experiencing the adverse side-effects associated with sleep deprivation. ‍ ## What Can I Do to Help Me Relax Before Bed? ### The Four Science-Backed Relaxation Techniques for Sleep In the RISE app, we provide audio recordings to guide you through the four most popular and scientifically-potent relaxation exercises. These techniques are not only scientifically proven to improve sleep latency (the amount of [time it takes us to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) after we’ve turned out the light), they’re also easy as can be to use — you simply need to get yourself into a comfortable position and hit “play” in the RISE app. From there, the recorded audio for each will guide you through breathing techniques, visualizations, and other passive exercises designed to calm your body and mind in preparation for sleep. If you’re familiar with body-scanning and/or different types of meditation, some of this may seem familiar. Unlike similar features available in other apps, RISE also uses your own sleep and energy data to help you pin down a personalized schedule for *when* to hit play on your favorite recording. (RISE will even send you reminders to help keep your sleep on track!) **Pro tip:** While these techniques are perfect additions to your bedtime routine, they’re not *only* for bedtime! Feel free to use them throughout the day as needed for stress relief and managing anxiety. ![RISE app screenshot showing relaxation techniques](/assets/638695799c29a0ee8a673d86__UmSToHYUIIe8LlHPQzfzfkPFSXZ8jb1z6f_hKpzCGnrpki-3X6rIC1BI6Q_uGBjzv8rc-aUXmTovBehw8snH5_IC63GgO-phUqxcrneRc-gaPHJT8HuHYEejtAfKZ2A4XMPNxIk_35f2TFk-cTXpGH.png) The [RISE app](https://www.risescience.com.md) will audio guide you through four scientifically-backed pre-bed relaxation techniques: autogenic training, diaphragmatic breathing, progressive muscle relaxation, and soothing sounds. ‍ ### Autogenic Training “Imagine a warm calm environment with your limbs getting heavier…” During an autogenic relaxation (AT) session, you will be guided through a series of passive sensory suggestions — much like a guided meditation — related to heaviness, warmth, and other sensations in different parts of your body. Through this process, one enters a “pre-sleep” state that induces a relaxation response. Fun fact: NASA teaches AT to its astronauts to help them better handle the unique psychophysiological stressors of being in space. Who is it good for? * Sleepers who have found mindfulness meditation (or other imagination-based techniques) useful but would like a bit more help * Sleepers who are willing to practice a technique a few times Benefits: * Proven effective for reducing [stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358833/) and anxiety * Trains the body to more efficiently regulate unconscious functions like breathing and heart rate * Has been shown to improve [functional sleep disorders](https://pubmed.ncbi.nlm.nih.gov/12001885/) in some * May also help [chronic pain sufferers](https://systematicreviewsjournal.biomedcentral.com/articles/10.1186/s13643-020-01336-3) ‍ ### Diaphragmatic Breathing Whether we realize it or not, many of us tend to take short shallow breaths–something that triggers our fight-or-flight mode. Diaphragmatic breathing — also known as “belly breathing” — is a deep-breathing exercise that encourages one to take full, slow, mindful breaths instead, thus allowing the PNS to take over. Even just 5 minutes of diaphragmatic breathing each day can have a noticeable impact on stress and anxiety. The RISE app guides you through a type of diaphragmatic breathing called “box breathing.” The instructions are simple: * Breathe in to the count of four * Hold your breath to the count of four * Exhale to the count of four * Count to four before inhaling again * Repeat as needed Who is it good for? * Sleepers who want to only spend a few minutes trying a technique * Sleepers who want to practice anywhere * Sleepers who have trouble focusing * Sleepers who don’t have health problems that make deep breathing difficult Benefits: * Encourages full oxygen exchange, which increases blood oxygen * Slows heart rate and stabilizes blood pressure * Proven effective in treatment of [PTSD (post-traumatic stress disorder), phobias, anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/), and other mental health conditions * Focusing on breath can also be a useful tool for breaking out of anxious or ruminative thought cycles that can cause sleep problems [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### Progressive Muscle Relaxation One of the body’s reactions to stress is to tense our muscles, as if we’re preparing ourselves to flee a potentially dangerous situation (again with the fight-or-flight mode!). Progressive muscle relaxation (PMR) relieves this (often unconscious) muscle tension by prompting us to contract different muscles or muscle groups on an inhale, and relax them on the exhale, working through the whole body. This technique makes us more conscious of where and how we hold stress and tension in our bodies, and familiarizes us with the sensation of releasing it. While our audio recording is helpful for getting you started using this technique, this is one you should eventually be able to do on your own. Who is it good for? * Sleepers who have found mindfulness meditation (or other imagination-based techniques) useful but would like a bit more help * Sleepers who are willing to practice a technique a few times * Sleepers who struggle to stay still * Sleepers who don’t have a history of muscle spasms, back problems, or other issues that could be aggravated by tensing groups of muscles Benefits of: * Proven to have a positive influence on [depression and anxiety](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) * Some may experience relief from physical ailments such as headaches, back pain, and irritable bowel syndrome * Lowers heart rate and blood pressure ‍ ### Soothing Sounds While there’s disagreement among sleep experts regarding the impact of sound on sleep, many people feel that certain sounds help them enter a relaxed state (a fan or white noise machine, for instance). If you believe that ambient noise works in service of your sleep, there’s no reason to not include it in your nighttime routine. We cover [whether white noise helps you sleep](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) and [the best sounds and noises](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) for sleep here. The RISE app lets you personalize your soothing soundscape. You can choose from many different sounds commonly associated with sleep — ambient music, car interior, and crackling fire among them — and also select the amount of time you’d like the recording to play (anywhere from 15 minutes to 2 hours). Who is it good for? * Sleepers who prefer consistent or masking sounds as they sleep * Sleepers who want to choose how long a session will last * Sleepers who have noisy sleeping environments Benefits of: * Especially for those in noisier environments, consistent ambient sounds can mask background noise that otherwise might lead to poor sleep * Noises that our brains perceive as non-threatening can reduce fight-or-flight response, helping us to de-stress and sleep better ### More Tips for Relaxing Before Bed In addition to our audio-guided relaxation feature, RISE can guide you through a host of other proven habits for better sleep, to help you keep your stress low and energy high. The following bedtime-friendly behaviors — which are all facets of good sleep hygiene — will work in support of your favorite relaxation technique, setting you up for an increased likelihood of sleep (and relaxation) success: * **Avoid exercising too late**: [Research shows](https://pubmed.ncbi.nlm.nih.gov/30374942/) that strenuous or high-intensity workouts within an hour or two of bedtime can make it harder to fall asleep. (Gentle exercises like yin yoga or stretching, on the other hand, *are* conducive to healthy sleep and make great additions to your wind-down routine!) * **Honor cut-off times for food and drink**: Similarly, consuming [caffeine](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) or [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), or [eating a heavy meal](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) too late in the day can also leave us wired, buzzed, or uncomfortable leading up to bedtime, and ultimately interfere with sleep. It’s a good idea to decide on personal cut-off times for each of them, depending on your schedule and biology. (RISE can help you figure this out!) * **Block the blue light**: Bright light at night inhibits melatonin production, making us less likely to feel sleepy at bedtime. The blue light emitted by laptops and screens is especially pernicious — which is unfortunate, as this is the preferred way to relax for many of us. If you *must* Hulu or TikTok before bed (no judgment here — we get it!) consider investing in a pair of [blue light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) to help take the edge off. * **Brain dump before bed:** Giving yourself an opportunity before bed to purge your worries and the next day’s to-do list can prevent racing thoughts that interfere with sleep. You can do this in the RISE app, by adding “Brain Dump” to your Habits, or simply keep a small notebook beside your bed for the purpose of offloading your swirling nighttime thoughts. * **Add on other relaxation-boosting activities**: While they might not be for everyone, the following habits are also science-backed ways to relax before bed. Make sure to set them up as part of your evening routine in the RISE app so you’ll receive reminders to keep your bedtime front-of-mind: ‍ ‍**Take a warm bath or shower** to relax your muscles and bring your body temperature down for sleep ‍**Meditation** calms the mind and has been proven to [reduce stress](https://www.tandfonline.com/doi/full/10.1080/17437199.2020.1760727), and may indirectly benefit sleep for this reason ‍**Massage and/or reflexology** can relieve muscle tension, making sleep easier to come by for some ‍**Reading a book** before bed can take your mind off the day, providing a helpful mental buffer between work and sleep **Practicing** [**yoga nidra**](https://www.risescience.com/blog/yoga-nidra.md) **or NSDR** may help you reduce stress before bed ‍ We encourage you to try out all combinations of these techniques and behaviors over the course of several nights to find what works best for *you* — everyone’s different! — and then build a wind-down routine around your favorites. Two final things to keep in mind when building your bedtime routine: * **Consistency is key**: The importance of consistency when it comes to sleep health cannot be overstated — our circadian rhythm, aka the [biological clock](https://www.risescience.com/blog/biological-clock.md) that determines our sleep-wake cycle and daily energy fluctuations, functions best when we adhere to a regular schedule. * **Anxiety-sufferers in particular shouldn’t sleep on these tips**: While establishing a consistent wind-down routine is something *everyone* can benefit from, it’s especially crucial for those who struggle with [sleep anxiety](https://www.risescience.com/blog/how-to-calm-anxiety-at-night.md) and/or insomnia. ## Let RISE Relax You to Sleep As a final note, remember that, while wind-down time is certainly important, better sleep doesn’t hinge entirely on what you do right before bed — choices we make as soon as we wake up can help or hinder our nightly sleep. Improving our sleep hygiene includes making tweaks to our daytime routines and behaviors, as well. Fortunately, many of these sleep-helping behaviors, when performed earlier in the day, make the task of *relaxing* before bed easier too. Here’s a run-down of [how to structure your day for better sleep](https://www.risescience.com/improve-sleep-hygiene#structure-day-better-sleep.md) if you’d like some more in-depth guidance, and the RISE app is also a great resource for scheduling out your day with each night’s sleep in mind. ## FAQs ### How can I relax my mind to sleep? There are breathing, visualization, and other passive relaxation techniques designed to calm your mind (and body) in preparation for sleep — particularly effective are autogenic training, diaphragmatic breathing, progressive muscle relaxation, and listening to soothing sounds. ### Which exercise is best for sleep? Autogenic training, diaphragmatic breathing, progressive muscle relaxation, and listening to soothing sounds are great passive relaxation exercises for sleep. For something more active, try yin yoga or gentle stretching before bed. ### Muscle relaxation techniques for sleeping Progressive muscle relaxation (PMR) is a tried-and-true relaxation technique that involves alternatively tensing and relaxing all the muscles in the body. ### Relaxation exercises for anxiety The same relaxation techniques that work for sleep also work well for relieving anxiety. Autogenic training, diaphragmatic breathing, progressive muscle relaxation, and listening to soothing sounds are all scientifically proven to help calm the body and mind. ### Relaxation techniques for sleep audio In the RISE app you’ll find guided audio for the four main science-backed relaxation techniques — autogenic training, diaphragmatic breathing, progressive muscle relaxation, and soothing sounds. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: How and When to Reset Your Circadian Rhythm published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/reset-circadian-rhythm domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # How and When to Reset Your Circadian Rhythm Updated 2023-06-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) Circadian Physiologist ## Key Takeaways * You may need to reset your circadian rhythm if you’re feeling low on energy during the day and struggling to sleep at night. * Reset your circadian rhythm by gradually shifting your sleep-wake times, getting light as early as you can in the morning, and avoiding light close to bedtime. * The [RISE app](https://app.adjust.com/oha9msp) can take the guesswork out of it by telling you when to get and avoid light each day, as well as when to avoid other behaviors that mess with your circadian rhythm, like eating and exercise. Feeling sluggish all day, yet wired at night? You may need to reset your circadian rhythm. This is your body’s internal clock that controls when you feel sleepy and when you feel alert. While your circadian rhythm is always ticking away inside your body, you can get out of sync with it with an irregular sleep schedule or night shift work, for example. Luckily, you can also reset it and get your sleep schedule, energy levels, and overall health back on track. Below, we’ll dive into what the circadian rhythm is, when you might need to reset it, and how to reset it naturally. Plus, we’ll share how the RISE app can make resetting your circadian rhythm easy. ## Advice From a Sleep Doctor “To reset your circadian rhythm, focus on light and when you get exposed to it. Get out in sunlight as soon as you can in the morning for at least 10 minutes, prioritize getting out in daylight throughout the day, and then make your evenings and nights dark,” says [Jamie Zeitzer, Ph.D.](https://www.risescience.com/jamie-zeitzer.md), a circadian physiologist and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University. ‍ ‍ [What is circadian rhythm?](#circadian) [Can you reset your circadian rhythm?](#rhythm) [How to reset your circadian rhythm?](#reset) [When to reset your circadian rhythm?](#when) [How long does it take to reset your circadian rhythm?](#long) [What are circadian rhythm sleep disorders?](#sleep) ‍ ## What is Circadian Rhythm? ![RISE app screenshot showing your energy peak and dip times](/assets/67218dbebf41647b4e6d8521_66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app can predict your circadian rhythm each day. Your circadian rhythm is your internal biological clock. It runs on a roughly 24-hour cycle and dictates when your body wants to sleep and wake up, when your energy levels rise and fall throughout the day, when you make certain hormones, and when your body temperature and blood pressure naturally fluctuate. But there’s more than just one body clock at work. There’s a [central clock](https://academic.oup.com/edrv/article/35/4/648/2354673?login=false) — known as the [suprachiasmatic nucleus](https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx) (SCN) — found in the hypothalamus of the brain. And then there are clocks in almost every tissue and organ system in your body. These are called [peripheral clocks](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856231/), and they can be found in places like your gut, immune system, and liver. The SCN is synchronized to the light-dark cycle of the outside world and it communicates this time with the peripheral clocks keeping them aligned to each other and the outside world. Together, all of these clocks tell your body when the best times are to eat, sleep, be alert, and so on. ![](/assets/67101857d3ff6fce47769aac_6458255ba51b469e5c81a8db_5434a49d.png) Your circadian rhythm follows a roughly 24-hour cycle. Source:[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123576/) Everyone’s circadian rhythm will look roughly the same, but the timing will be different depending on your chronotype. Your chronotype is whether you’re an early bird, night owl, or something in between. Morning people have earlier circadian rhythms, whereas night owls' rhythms run later. Not sure what you are? We’ve covered [how to find out your chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) here. Your circadian rhythm also changes with age. [Teenagers’ circadian rhythms](https://nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1196/annals.1308.032) tend to skew later, while older adults’ rhythms tend to skew earlier. So, we naturally become more of an earlier riser as we age — and your teen’s tendency to lay in isn’t laziness. RISE can [predict your circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) each day and show you a simple visualization of it in the app. You can then see when your body naturally wants to wake up and go to sleep, and when your peaks and dips in energy will most likely be throughout the day. Finding out the timings of daily energy peaks and dips is the most popular feature among RISE users. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Can You Reset Your Circadian Rhythm? Yes, you can reset your circadian rhythm. Resetting your circadian rhythm simply means resetting when your body naturally wants to go to sleep up and wake up. The timing of your circadian rhythm can be changed by [zeitgebers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6857846/), which is German for time-givers. Zeitgebers tell your circadian rhythm what time it is outside your body. They can either reinforce the timing of your circadian rhythm (i.e. confirm it’s running on time) or shift the timing earlier or later in the 24-hour cycle. Zeitgebers include: * Light (the most powerful one) * Eating * Exercising One illuminating [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) took participants camping for a week and exposed them to natural light only. Without laptop or smartphone [screens](https://www.risescience.com/blog/screens-before-bed.md) or artificial light, their circadian clocks adjusted to match the light-dark cycle of the outside world. What’s even more impressive is that night owls showed the biggest changes. Their circadian rhythms shifted to look more like those of early birds. So, while night owls do exist, some extreme night owls may be that way because of bad habits like late-night light exposure. We turned to sleep researcher [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) again for backup. > “Your circadian rhythm isn’t set in stone. You can change the timing of it with cueslike light exposure. For example, early morning light brings your circadian rhythm forward, whereas late-night light exposure pushes it back.” ‍ ## How to Reset Your Circadian Rhythm? ![RISE app screenshot showing when to get and avoid bright light](/assets/6720353b436e8be907de6e7b_66eca3313b284778b0e591a2_6522ad1b6a63b8b3ab694474_RISE-bright-light-control.webp) The RISE app can guide you through 20+ sleep hygiene habits daily. Now you know what your circadian rhythm is and that it’s possible to reset it, here’s how to get it back on track [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) * **Shift your bedtime and wake times gradually:** Move your sleep-wake times by 15 to 30 minutes every few days. This will give your circadian rhythm a chance to adjust to the gradual changes. Once you’ve reached your ideal schedule, be consistent with your sleep routine. * **Shift your meal times:** Shift meal times in the same direction as your sleep patterns and by the same amount. Avoid eating two to three hours before bed as this can disrupt your sleep, making it harder to stick to your new schedule. Consistency with meal times can also help keep your circadian rhythm in check once you’ve reset it. * **Get bright light first thing:** This resets your circadian rhythm for the day. Aim for at least 10 minutes of sunlight, or 15 to 20 minutes if it’s overcast or you’re getting light through a window. Once you’ve shifted your schedule, be consistent with when you get this early light. * **Consider bright light therapy:** This can help those with a circadian rhythm sleep disorder. A sleep specialist can prescribe[bright light therapy](https://stanfordhealthcare.org/medical-conditions/sleep/advanced-sleep-phase-syndrome/treatments/bright-light-therapy.html) to shift your circadian rhythm. As a DIY option, you can try a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/), which is useful if it’s dark out when you wake up. Sit about 16 to 24 inches from a lamp for 30 minutes in the morning. Slowly shift the time you get this light earlier as you shift your wake times. * **Get daylight during the day:** The more light you get during the day, especially daylight, the less sensitive you’ll be to light at night, and so the less evening light can disrupt your circadian rhythm. * **Avoid light in the evenings:** Light suppresses your sleep hormone melatonin and, when you get it in the evening, it pushes back your circadian rhythm. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90?th=1). * **Create a morning routine you look forward to:** Getting up earlier can be hard. Plan morning activities you enjoy and activities that can wake you up faster. This could include having a cup of coffee, going for a run or walk, or doing yoga. Even if you’re usually a [night owl](https://www.risescience.com/blog/how-to-become-a-morning-person.md), try scheduling your most challenging tasks for the day in the morning. This will help the earlier schedule stick. * **Exercise during the day:** A [2019 study](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943) found early morning or during the day exercise can help shift your circadian rhythm earlier. Just be sure to avoid intense workouts within an hour of bedtime as this can keep you up. * **Avoid caffeine and alcohol too late in the day:** Both caffeine and alcohol can disrupt your sleep, which can mess with your circadian rhythm. Avoid caffeine about 12 hours before bed and alcohol three to four hours before bed. RISE can tell you exactly when to avoid each one daily. * **Take a melatonin supplement:** We don’t encourage taking melatonin every night, but it can be useful when you’re trying to make a big change to your sleep schedule. Taken at the right time, melatonin can help you feel sleepy when you usually wouldn’t and either bring forward or push back your circadian rhythm. We’ve covered more on [when to take melatonin](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) here. * **Use the RISE app:** Pick a goal wake time with RISE’s smart schedule feature. The app will then give you a smart bedtime goal each night that gently shifts and trains your body to get the sleep you need on an earlier schedule. Beyond these key steps, it’s important to maintain good sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of habits you can do to get a good night’s sleep. With good sleep hygiene, you’ll have an easier time falling asleep at your desired bedtime, keeping your circadian rhythm on track. Many of the habits above are a part of good sleep hygiene, such as getting light in the morning, and avoiding light, caffeine, intense exercise, and alcohol too close to bedtime. RISE can walk you through 20+ sleep hygiene habits each day and tell you the best time to do each one to make them more effective. **Heads-up:** It’s tempting to pull an all-nighter to fix your sleep schedule. But this won’t help. It’ll only give you more sleep deprivation, make you feel more sleepy, and further disrupt your circadian rhythm. Skip the all-nighter and focus on shifting your sleep-wake cycle in 15-to-30-increments instead. ## When to Reset Your Circadian Rhythm? ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can work out how much sleep debt you have. You might want to reset your circadian rhythm if: * You feel sleepiness throughout the day * You struggle to sleep at night * Your sleep-wake times don’t match your lifestyle Sleep problems and low energy are the most obvious reasons to reset your circadian rhythm. But being in circadian alignment (when your sleep-wake times and mealtimes match when your body wants to sleep and eat) isn’t just good news for your sleep and energy. Being in sync lowers your risk of [type 2 diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), obesity, cardiovascular disease, and cancer. And [research from 2023](https://www.mdpi.com/1422-0067/24/4/3392) found a disrupted circadian rhythm from mis-timed light exposure and food consumption can mess up your hormones and metabolism. Being in sync with your circadian rhythm can also make keeping your sleep debt low easier. Sleep debt is how much sleep you’ve missed out on recently. It’s compared against your sleep need, the genetically determined amount of sleep you need. Low sleep debt equals better energy, productivity, mood, and health (we recommend keeping your sleep debt below 5 hours to feel and function your best). [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) **Heads-up:** We all have different sleep needs. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found they ranged from five hours to 11 hours 30 minutes. The median sleep need was eight hours, but 48% of users need eight hours of sleep or more. You might be out of sync with your circadian rhythm if: * You work night shifts or rotating shifts * You’ve got social jet lag — or an irregular sleep schedule * You’re living at odds with your chronotype — like when a night owl needs to [wake up early](https://www.risescience.com/blog/how-to-wake-up-early.md) for work * You’re adjusting to a new time zone RISE can work out your individual sleep need and whether you’ve got any sleep debt. ‍ ## How Long Does it Take to Reset Your Circadian Rhythm? Your circadian rhythm resets every 24 hours. But if you’re trying to shift the timing of it, it may take longer. How long it takes to shift the timing of your circadian rhythm will all depend on how much you’re trying to shift it by. We recommend moving your sleep-wake times by no more than 15 to 30 minutes every few days until you reach your ideal schedule. It may take a few days or weeks for your body to fully adjust. But shifting your circadian rhythm gradually will give you the best chance of sticking to your new schedule, without sacrificing sleep or [daytime energy](https://www.risescience.com/blog/always-sleepy-no-matter-how-much-sleep-i-get.md). In a rush and want to reset your sleep schedule overnight? Focus on sleep hygiene habits. These habits will give you the best chance of falling asleep when your body naturally wants to. ‍ ## What Are Circadian Rhythm Sleep Disorders? Circadian rhythm sleep disorders are disorders that affect your circadian rhythm, and therefore the timing of your sleep. They include: * **Delayed sleep-wake phase disorder:** When your sleep is abnormally late compared to the light-dark cycle. * **Advanced sleep-wake phase disorder:** When your sleep is abnormally early compared to the light-dark cycle. * **Shift work sleep disorder:** When you work shifts and feel sleepy at work and alert when you need to sleep. * **Jet lag disorder:** When you travel to a [different time zone](https://www.risescience.com/blog/what-is-jet-lag.md) and your body takes a while to adjust to the new timing. * **Irregular sleep-wake rhythm disorder:** When your sleep schedule doesn’t have a pattern and you take several naps over a 24-hour period. This disorder is often seen in older individuals and those with Alzheimer’s or a brain injury. The best way to fix a circadian rhythm sleep disorder is to speak to your doctor or a sleep specialist. They’ll be able to recommend lifestyle changes, like improving your sleep hygiene, and [treatments](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3020104/), like light therapy and melatonin. ## Reset Your Circadian Rhythm with RISE If you’re suffering from low daytime energy and trouble sleeping, it may be time to reset your circadian rhythm. Shift your sleep-wake times gradually, get light early in the morning and during the day, and then avoid it before bed. Tuning into your circadian rhythm isn’t exactly second nature — and this is where the RISE app can help. RISE predicts the timing of your circadian rhythm based on algorithms, your recent sleep times, and your inferred light exposure. The app will then show you a visualization of what your circadian rhythm looks like, so you can sync up your daily life to it and work to shift it earlier or later, depending on your lifestyle and work schedule. To help make that happen, RISE can tell you when to do 20+ sleep habits. These sleep hygiene habits will give you the best chance of meeting your sleep need with natural healthy sleep and staying in sync with your circadian rhythm. Resetting your circadian rhythm is a gradual process, but each small step you take to sync up and get more sleep can have big benefits. In fact, 80% of RISE users feel more energy within five days. ## FAQs ### How can I fix my circadian rhythm? Shift your sleep-wake times gradually, get light first thing in the morning and during the day, and then avoid light, caffeine, intense exercise, and alcohol too close to bedtime. Light is the most powerful signal to your circadian rhythm to help reset it, so getting the timing right is key. ### How can I reset circadian rhythm with sunlight? Sunlight is the most powerful signal to your circadian rhythm to tell it what time of day or night it is. To reset your circadian rhythm, get natural light as soon as possible in the morning and then throughout the day. Avoid light in the evenings and make your nights as dark as possible. ### How can I reset my circadian rhythm naturally? You can reset your circadian rhythm naturally by slowly shifting your sleep-wake times and practicing good sleep hygiene, especially the timing of your light exposure. ### How do I reset my circadian rhythm with melatonin? Melatonin supplements can change the timing of your circadian rhythm, helping you go to sleep and wake up earlier or later than usual. Take melatonin in the morning to feel sleepier later, and take it in the afternoon or a few hours before bed to feel sleepier earlier. Speak to your doctor or a sleep specialist to get the best dosage for you. ### How long does it take to reset your circadian rhythm? How long it takes to reset your circadian rhythm will all depend on how much you’re trying to move it by and how quickly you’re doing it. We recommend shifting your sleep-wake times by 15 to 30 minutes every few days until you reach your ideal schedule. It may take a few days or weeks for your body to fully adjust. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Jamie Zeitzer](/assets/6319f9d69d252b554c78e87e_Jamie_Zeitzer.png) [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) , [Circadian Physiologist](https://www.risescience.com/jamie-zeitzer.md) Co-Director of the Center for Sleep and Circadian Sciences at Stanford University **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: Sleep Doctor Explains Your Restless Sleep and How to Fix It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/restless-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Doctor Explains Your Restless Sleep and How to Fix It Updated 2024-02-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Tossing and Turning All Night? Here’s What You Need to Know * Restless sleep can be caused by caffeine, alcohol, late-night meals, and stress. It can also be a sign of a sleep disorder or medical condition. * You can fix restless sleep by improving your sleep hygiene, which eliminates many of the triggers — like caffeine and alcohol. * The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene behaviors each day. Waking up once or twice throughout the night is normal. But spending eight hours tossing and turning, and getting restless sleep night after night, can lead to low energy, trouble focusing, and poor health — and that’s not to mention how unenjoyable a night of restless sleep is. Below, we’ve covered everything you need to know about restless sleep, including the causes, symptoms, and how to fix it. Plus, we’ve shared how the RISE app can help you sleep through the night. ## Advice From a Sleep Doctor “A night of restless sleep every now and again is nothing to worry about," says Dr. Chester Wu. "If it’s happening regularly, look at your sleep hygiene. That includes avoiding caffeine and alcohol close to bedtime, keeping a consistent sleep schedule, and taking time to wind down before bed.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [What is restless sleep?](#restless) [What are the symptoms of restless sleep?](#symptoms) [Is it OK to get restless sleep but enough sleep overall?](#sleep) [What causes restless sleep?](#causes) [How is restless sleep different by age group?](#age) [How to stop tossing and turning at night?](#tossing) [What to do during a night of restless sleep?](#night) [When to see a doctor about restless sleep?](#doctor) ‍ ## What is Restless Sleep? There’s no clinical definition for restless sleep, but restless sleep can be when you: * Struggle to fall asleep * Wake up often during the night * Don’t feel rested the next day ### Is Restless Sleep Normal? A night of restless sleep every now and again is normal. It’s also normal to take some time to fall asleep. If you fall asleep instantly it may actually be a sign of sleep deprivation. And it’s normal to wake up once or twice throughout the night, too. But if you regularly find yourself tossing and turning all night and not getting the sleep you need, this can start affecting your energy levels, productivity, mood, and mental and physical health. Restless sleep may also be a sign of a sleep issue like insomnia or a medical condition. ### How Much Restless Sleep is Normal? There’s no set amount of restless sleep that’s normal. Waking up once or twice during the night or shifting positions is normal, and a night of tossing and turning every now and again isn’t cause for alarm. But if you find you’re regularly getting restless nights of sleep or struggling to get enough sleep, speak to a healthcare provider or sleep specialist to determine the root cause and best course of action. You can check RISE to see if restless sleep is making you sleep deprived. RISE can work out how much sleep you should be aiming for each night (known as your sleep need) and whether you’ve got any sleep debt (the amount of sleep you owe your body). You can check your sleep debt each morning to assess whether restless sleep is causing sleep loss. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## What Are the Symptoms of Restless Sleep? There are no set symptoms of restless sleep. But, in general, the symptoms of restless sleep include: * Trouble falling asleep * Waking up often during the night * Not being able to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) when you wake up * Tossing and turning all night, or frequent movements * Being unable to relax or get comfortable in bed * A racing mind * Feeling like you were only half asleep all night * Daytime sleepiness * Feeling irritable and unable to focus the next day Restless sleep isn’t classified as a sleep disorder, so the symptoms are subjective and they may change for you from night to night. However, [restless sleep disorder](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.12870) (RSD) is a newly described disorder in kids. The symptoms include: * Large body movements * Changing sleep position throughout the night with at least five body movements per hour * Significant impact on daytime behaviors Restless sleep may be caused by sleep disorders and medical conditions, which will have their own set of symptoms. For example, if restless sleep is caused by [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), symptoms may include: * Snoring * Waking up often during the night (the restless sleep you notice) * Waking up gasping for breath * Waking up with a dry mouth or sore throat * Morning headaches Restless sleep can also lead to [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). If you need to wake up at a set time each morning, as many of us do, a night of tossing and turning can cut into your sleep time, causing sleep debt. The symptoms of short-term sleep debt include: * Low energy * Trouble [focusing](https://www.risescience.com/blog/how-to-focus-better.md) * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Irritability * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * Microsleeps and [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) or [falling asleep at work](https://www.risescience.com/blog/falling-asleep-at-work.md) * A weakened immune system (a [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection in those who get less than six hours of sleep) Long-term sleep debt can lead to: * Diabetes * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * Anxiety * Depression * High blood pressure * Heart disease * Early death **Heads-up:** We all need a different amount of sleep each night. When we looked at how much sleep 1.95 million RISE users aged 24 and up needed, the amount ranged from five hours to 11 hours 30 minutes, with eight hours of sleep being the median. ![We looked at how much sleep 1.95 million RISE users aged 24 and up needed, the amount ranged from five hours to 11 hours 30 minutes, with eight hours of sleep being the median.](/assets/670f11ebfc9d7daa6b85afd8_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The RISE app calculates how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ‍ ## Is it OK to Get Restless Sleep But Enough Sleep Overall? Even if you’re getting enough sleep overall, restless sleep can still cause symptoms like low energy and poor mood. [Unbroken sleep](https://pubmed.ncbi.nlm.nih.gov/12003157/) is more restorative than broken sleep. And [research](https://www.sciencedaily.com/releases/2015/10/151030220514.htm) shows sleep interruptions have a bigger impact on your mood than getting the same shortened amount of sleep without interruptions. Plus, how you feel about your sleep makes a difference to your energy levels the next day. So if you got enough sleep, but felt like you were tossing and turning a lot to get it, this may be enough to make you feel tired. [Research from 2021](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep had a bigger impact on their daytime fatigue than how much sleep they got. And a [2022 study](https://pubmed.ncbi.nlm.nih.gov/35192907/) found more light sleep and less time awake at night are linked to better sleep satisfaction. A [2023 study](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) found the more satisfied you are with your sleep, the better your mood and overall life satisfaction will be the next day. The same goes if you’ve got insomnia — one of the causes of restless sleep. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31272015/) on those with insomnia found there were no links between fatigue levels and polysomnography (PSG) measures, which are objective measures of sleep done via a sleep study. Fatigue was linked to insomnia symptoms, depressive symptoms, and longer habitual sleep duration (which could mean lots of broken sleep). Another [study](https://pubmed.ncbi.nlm.nih.gov/20955867/) found more severe fatigue in insomniacs wasn’t necessarily linked to poor PSG-defined sleep. But it was linked to worse health-related quality of life. Those with insomnia tend to think they slept less than they actually did. So if you feel like you had a night with insomnia symptoms — perhaps restless sleep — this may cause fatigue, even if your sleep was objectively fine. We’ve covered more on whether [it matters what time you sleep](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md) here. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## What Causes Restless Sleep? There are many different causes of restless sleep, including drinking caffeine or alcohol too close to bedtime, having a warm bedroom, or being stressed and anxious. Let’s dive into the common causes in more detail. ### Caffeine [Caffeine](https://www.risescience.com/blog/sleep-and-caffeine.md) doesn’t just keep you up. A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can: * Reduce sleep duration * Increase how long it takes you to fall asleep * Increase the amount of time you’re awake during the night * Increase the amount of [light sleep](https://www.risescience.com/blog/heavy-sleeper.md) you get * Decrease the [amount of deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) you get And [caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md), meaning a seemingly innocent afternoon coffee can cause sleep disruption. ### Alcohol Alcohol acts as a sedative at first, but this effect [wears off](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) after a few hours. This leads to fragmented sleep in the second half of the night. Alcohol can also trigger [night sweats](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md), sleep apnea, and the need to pee more often — all of which can add to a night of tossing and turning. ### Eating Close to Bedtime If you have dinner close to bedtime, digestive issues like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md), bloating, or [IBS](https://www.risescience.com/blog/how-to-sleep-with-ibs.md) may cause a troubled night of sleep. And even if digestion goes smoothly, late-night eating can still cause restlessness. [Research from 2021](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating or drinking within an hour of bedtime increases the odds of waking up during the night. ### Intense Exercise Close to Bedtime Exercise can help you fall and stay asleep, but if you do intense exercise close to bedtime, it may have the opposite effect. [Research](https://link.springer.com/article/10.1007/s40279-018-1015-0) shows vigorous exercise within an hour of bedtime can lead to taking longer to fall asleep, getting less sleep overall, and having a lower sleep efficiency (the measure of how long you spend sleeping while in bed, which takes into account falling asleep and waking up in the night). ### A Disruption in Your Bedroom Light, noise, or a [too-warm bedroom](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) can make it harder to fall asleep and could be the reason you’re waking up often during the night and struggling to get back to sleep. Sleep disturbances could come from a snoring partner, noisy neighbor, or hot summer’s night. But there are also disruptions you might not think of. For example, [research](https://pubmed.ncbi.nlm.nih.gov/24210607/) shows sleeping with the lights on can lead to more nighttime awakenings and a [2023 study](https://www.cabidigitallibrary.org/doi/10.1079/hai.2023.0005) found owning a dog was linked to higher odds of having trouble sleeping. Having a restless dog in bed will certainly lead to a restless night for you, too. ### Light Exposure The light you get, or don’t get, during the day can also mess with your sleep. One [study](https://pubmed.ncbi.nlm.nih.gov/28548897/) found evening exposure to short-wavelength light — the light you get from screens — can disrupt sleep continuity. And [research](https://pubmed.ncbi.nlm.nih.gov/29040758/) shows those who get later first exposure to more than 10 lux of light each day had more awakenings the next night. FYI, an overcast day is about 1,000 lux. So getting outside in the morning, even on dark days, can help improve restless nights. ![Comparison of environmental light intensity](/assets/670f11ebfc9d7daa6b85afcc_64b400dd9bd69e8f6cc6859e_G_m67BpBGqN6VakKm7UnTE3ahO4Qh_Smi7S__cM8wATb09Qu0xKNsgpELHoOJpNFbPoV5Zd5ood_ZBae63vTs0pF5kVKz5A34csAk1Mi9OmF_Xaemqj7YTd6YqbT6H.png) Comparison of light intensity in different situations. ### Stress and Anxiety Among RISE users, stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) are the biggest challenges stopping them from getting a good night’s sleep. If you’re feeling stressed and anxious, you may struggle to switch off and relax, and racing thoughts may keep you awake either at the start of the night or in the middle of the night once you’ve woken up. If stress easily affects your sleep and causes insomnia, you may have high [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710).[Research](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) shows once you’ve been exposed to stress and developed insomnia, your sleep reactivity can increase even more and it may not return to pre-insomnia levels. In short, more stress = more restless nights. ### Being Uncomfortable Pain and discomfort may stop you from falling asleep, wake you up, and cause you to frequently change positions to try and get comfortable. This can be caused by your body — like [lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md), an injured shoulder, or arthritis — or something in your bed — like a lumpy [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) or too-firm pillow. ### Insomnia Tossing and turning can be a sign of insomnia. Types of insomnia include: * **Sleep onset insomnia:** Trouble falling asleep * **Sleep maintenance insomnia:** Trouble staying asleep * **Early morning awakening insomnia:** Waking up too early * **Mixed insomnia:** A combination of the different types of insomnia If you often have restless nights, you may develop conditioned arousal. This is when your brain makes the link between your bed and being awake at night. And worrying about restless sleep may cause even more restless sleep. Counterintuitively, the more you try to control sleep (known as sleep effort), the worse your sleep can get. Sleep effort can even [cause and perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/). You may also suffer from [orthosomnia](https://jcsm.aasm.org/doi/10.5664/jcsm.6472), which is when you obsess over sleep data you get from your wearable device or sleep tracker. It’s easy to get so caught up trying to get a perfect night of sleep that you add to your restlessness. That’s one reason we keep things simple at RISE and only track sleep debt, instead of time spent in deep sleep or REM. Sleep debt is one of the biggest predictors of how you’ll feel and function on a given day. We measure it over 14 nights, too, as one bad night doesn’t make or break your sleep health. ### Obstructive Sleep Apnea Sleep apnea is another sleep disorder that can cause restless nights. Sleep apnea is when your breathing is cut off during the night and your brain has to wake you up to kickstart it again. You may be woken up several times an hour and struggle to get back to sleep once you’re awake. ### Other Sleep Disorders Beyond insomnia and sleep apnea, restless sleep can be caused by sleep disorders such as: * Restless leg syndrome (RLS) * Periodic limb movement disorder * Narcolepsy * Night terrors * Sleepwalking ### Medical Conditions Medical conditions could be waking you up in the night or making it harder to sleep. These include: * Chronic pain * Diabetes * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) * Hypothyroidism * [Allergies](https://www.risescience.com/blog/can-allergies-make-you-tired.md) * Parkinson’s disease * Fibromyalgia * [COVID](https://www.risescience.com/blog/covid-insomnia.md) * [Leg cramps](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md) * Mental health issues like anxiety and depression Medications for certain medical conditions can also cause restless sleep. These include: * Antidepressants * ADHD drugs * Beta-blockers * Cold meds and decongestants * Diuretics ### Hormones Hormone changes can cause: * Hot flashes * Insomnia * Sleep-disordered breathing * Anxiety and mood changes * Increase body temperature And all of these symptoms can get in the way of restful sleep. You might experience hormone-related restless nights when: * On your [period](https://www.risescience.com/blog/insomnia-before-period.md) (or just before) * [Pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * Going through [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) and perimenopause ### Being Out of Sync With Your Circadian Rhythm Your circadian rhythm is your internal body clock. It runs on a roughly 24-hour cycle and helps to control your sleep cycle. If you’re trying to sleep out of sync with your circadian rhythm — i.e. during the day if you work night shifts or at different times each night — you may struggle to sleep soundly. You might also be out of sync if you’re suffering from jet lag or battling against your chronotype (like when a night owl tries to [sleep early](https://www.risescience.com/blog/how-to-sleep-early.md)). RISE predicts the timing of your circadian rhythm and shows you when your body naturally wants to go to sleep and wake up. ![RISE app screenshot showing your energy peak and dip times](/assets/670f11ebfc9d7daa6b85afc9_66eddb4a88d8cd201ee56420_6217b876d812bdf46c207405_mgbXPKBv4a9hRQp7edyHCOY2q0XSqwVluF_-jh7mmLd-2OT3lDUonMjjnPpGzwye5sW0aD1IPW8U0DH2Lz0if77qecvtQ0a2DX8c.jpeg) The RISE app can tell you when your body naturally wants to sleep. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* We’ve covered more [reasons you wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How Is Restless Sleep Different by Age Group? Restless sleep can look different at every age, and it can be caused by different things, too. Here’s what restless sleep looks like by age group: * **Babies and infants:** Babies and infants need much more sleep than adults, and they don’t get this sleep in one go. This isn’t necessarily restless sleep, however. According to the [National Sleep Foundation](https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157), newborns need 14 to 17 hours of sleep, for example, but they don’t sleep in one long 17-hour stretch. One [study](https://publications.aap.org/pediatrics/article/142/6/e20174330/37494/Uninterrupted-Infant-Sleep-Development-and?autologincheck=redirected) of 6 and 12-month-olds found almost 28% didn’t sleep for six consecutive hours and 57% didn’t sleep for eight straight hours. The good news is there was no link between sleeping through the night and mental or psychomotor development. * **Children:** Young kids may have restless sleep due to being scared of sleeping alone, night terrors, ADHD, overstimulation, and using electronic devices before bed. If your child is regularly waking up, has frequent body movements during sleep, or has daytime impairment, they may have restless sleep. * **Teenagers:** Teens tend to have later chronotypes than adults, meaning they’re more night owls than early birds. They naturally want to go to sleep and wake up later, but set school times often mean they have to be up early. This can lead to sleep debt and, if they try to be [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md), trouble sleeping early and a restless night. Common teen behaviors — like late-night social media scrolling or drinking alcohol — can also add to restless sleep. * **Adults:** During adulthood, many factors may contribute to restless sleep, including working long hours, having children, going through stressful periods of life like losing a parent or getting divorced, and — for women — being pregnant and later going through menopause. Plus, there are all the poor sleep hygiene habits that come into play like caffeine, alcohol, and late-night eating. A [2022 study](https://www.nature.com/articles/s41598-022-11848-8) found sleep efficiency decreased with age up until 30, stayed consistent from 30 to 60, and then decreased from 60 onwards. * **Older adults:** It’s a myth that older adults need less sleep. Sleep is just harder to get with age. Restless sleep can be more common with age as we develop more pain and medical conditions and take more medication — all of which can disrupt our sleep. We also get [less deep sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142094/) and have more nighttime awakenings with age. Our circadian rhythms also “flatten” with age, which means sleep-wake signals become weaker, which leads to more awakenings. Even factors like loneliness can mess with our sleep as we age. A [2021 study](http://v/) found lonely older adults have more sleep problems. We looked at how much sleep RISE users got by age group and found 18-to-23-year-olds have more sleep debt on average than any other age group. Those under 30 tend to have more sleep debt than those over 30. And those aged 40 to 49 had the lowest sleep debt on average. ‍ ## How to Stop Tossing and Turning at Night? How you stop tossing and turning at night will depend on what’s causing your restless sleep. One of the first things to address should be your sleep hygiene. This is the name for the daily behaviors that can help you fall and stay asleep. Here’s how to sleep soundly through the night. ### 1\. Avoid Caffeine About 12 Hours Before Bed Caffeine can last in your system for more than 12 hours. Avoid coffee, tea, energy drinks, and anything else with caffeine about 12 hours before bed. This should give your body enough time to break it all down by bedtime. We’ve covered more on [when to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) here. RISE can give you a personalized caffeine cutoff time each day based on your circadian rhythm. ![RISE app screenshot showing when to limit caffeine intake](/assets/670f11ebfc9d7daa6b85afd4_66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba.jpeg) The RISE app can tell you when to stop drinking coffee each day. *RISE users on iOS 1.202 and above can* [*set up their limit caffeine reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/caffeine/)*.* ### 2\. Avoid Alcohol Three to Four Hours Before Bed Give your body three to four hours to break down any alcohol in your system before sleep. RISE can give you an exact time to switch to soft drinks. And we’ve covered more on [how long before bed you should stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) here. ### 3\. Avoid Eating Two to Three Hours Before Bed Aim to be done with dinner two to three hours before bed. Avoid anything too spicy, rich, or fatty, too. If hunger pangs keep you up, eat a small snack like Greek yogurt or fruit and peanut butter. Eating a balanced diet overall can also help to improve your sleep. We’ve covered more on [what time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. And RISE can give you a personalized time for when to be done with dinner each day. ### 4\. Avoid Intense Exercise One Hour Before Bed Prioritize working out during the day — it can help you fall and stay asleep — but be sure to avoid intense workouts within an hour of bed. If you do want to exercise during this time, opt for gentle physical activity like yoga, and keep the lights as dim as possible. Planning your workouts for the week? You can learn more about the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here. ### 5\. Make Your Bedroom Cool, Dark, and Quiet Before crawling into bed, make sure your sleep environment is cool, dark, and quiet. Set your thermostat to 65 to 68 degrees Fahrenheit, invest in blackout curtains and use an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) or listen to a [white noise](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) machine or sleep sounds in the RISE app. ### 6\. Get Comfortable in Bed Experiment with different [sleeping positions](https://www.risescience.com/blog/best-side-to-sleep-on.md) and [pillow positions](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) (or [sleeping without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) at all). Don’t be afraid to switch it up during the night to find a new comfortable sleeping position if you feel some discomfort. Consider a new mattress that suits your sleeping position or get a new one if yours is old. And make sure your nightwear isn’t too tight or restrictive. ### 7\. Get Out in Sunlight First Thing Each Morning Morning light can reset your circadian rhythm and help you fall and stay asleep that evening. Aim for 10 minutes of light as soon as possible after waking up. Get 15 to 20 minutes of light if it’s overcast or you’re getting light through a window. If it’s dark outside when you wake up, use a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/) instead. ### 8\. Avoid Light Close to Bedtime Evening light suppresses the sleep hormone melatonin and pushes back the timing of your circadian rhythm, making it harder to fall asleep at bedtime. About 90 minutes before bed, turn down the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md). **Expert tip:** If you wake up in the middle of the night, keep the lights off or as low as possible. If you’re regularly up during the night, invest in a red light night light, which can be less disruptive to your melatonin levels. ### 9\. Do a Calming Bedtime Routine Wind down before bed to stop stress, anxiety, and racing thoughts from causing a restless night. Your [pre-sleep routine](https://www.risescience.com/blog/bedtime-routine.md) could include: * Reading * Journaling * Doing yoga * Doing [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) like deep breathing * Doing [relaxation exercises](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) like progressive muscle relaxation * Listening to calming music (save the upbeat music for your morning routine) * Taking a warm bath or shower * Sipping a cup of chamomile tea Check out RISE’s audio guides on diaphragmatic breathing and progressive muscle relaxation to help you drift off. ![RISE app screenshot showing relaxation sessions](/assets/670f11ebfc9d7daa6b85afcf_66eb95a0180befb29b24eeca_62c4b03948ca1b572b707083_Tr7GEWyZVv-KUduHOEiHn9aaomWlkmA-HcseG_EvduwM9x5PYAsLHJM0PWYpeMCfzi8auBJxtj9POr3taYt9KjJtPgpefx02TFJFu.png) The RISE app can guide you through relaxation exercises. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* ### 10\. Keep a Consistent Sleep Schedule Aim to go to bed and wake up at roughly the same times each day. Yes, that means resisting the snooze button on weekends. Regular sleep patterns can help you keep your circadian rhythm in check and help you stay asleep through the night. If you need to [sleep in](https://www.risescience.com/blog/sleeping-in.md), keep this to an hour or so. Catch up on sleep with short afternoon naps instead of long lay-ins at the weekend. To get started with your sleep schedule, you can find out [the best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) for you here. **Bonus:** We found RISE users with regular sleep times have lower sleep debt than those with irregular sleep times. So keeping a consistent schedule can help you get enough sleep, which can boost your energy, mood, and productivity. ### 11\. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I) If insomnia is behind your tossing and turning, cognitive behavioral therapy could help. CBT-I is often a first-line treatment for insomnia. It helps you rewire how you think about sleep. You can do CBT-I through face-to-face therapy sessions, online, or through a CBT-I app. ### 12\. Speak to Your Healthcare Provider or a Sleep Specialist If you’re regularly tossing and turning at night, reach out to your doctor or a sleep specialist. They can test you for sleep disorders, like sleep apnea, or health conditions, like depression, and recommend the best treatment options to help. ### 13\. Use the RISE app RISE can help you stop tossing and turning by: * Guiding you through 20+ good sleep habits daily and sending you personalized reminders for when to do them. These include when to avoid caffeine, alcohol, and large meals, and when to get and avoid light. * Predicting the timing of your circadian rhythm, so you can sync up with it. * Working out your sleep debt, so you can stop worrying about every moment of restless sleep and instead focus on this one important sleep metric. * Sending you a gentle reminder to do a sleep reset when you reach for your phone during the night and guiding you through the steps * Guiding you through breathing and relaxation exercises * Having white noise and other sleep sounds to help you have a peaceful night ‍ ## What to Do During a Restless Night of Sleep? Laying in bed tossing and turning, here’s what to do in the moment when you can’t fall asleep or when you find yourself [awake at 3 a.m](https://www.risescience.com/blog/why-do-i-keep-waking-up-at-3-am.md): ### Stay Calm Try not to panic about a restless night of sleep. This only makes it harder to fall asleep. Remind yourself that it’s normal to have a bad night of sleep every now and again. Try doing some breathing exercises to take your mind off it, or doing a brain dump, which is when you write down everything you’re worrying about, if racing thoughts are keeping you awake. **Expert tip:** Try writing out your to-do list for tomorrow. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing about tasks you need to do can help you fall asleep faster than writing about what you’ve already done. Do your brain dump in RISE and the app can remind you of everything you write down the next day. ### Avoid Screens, Light, and Checking the Time Resist the urge to grab your phone, flick on the lights, or check the time. These activities, just like panicking, will only wake you up further and make it harder to fall back asleep. ### Do a Sleep Reset If you’ve been tossing and turning for 20 minutes, get out of bed and do a sleep reset. Do a calming activity with the lights as low as possible until you feel sleepy again. Think of this time as bonus me-time and choose a relaxing activity to [make yourself tired](https://www.risescience.com/blog/how-to-make-yourself-tired.md) such as: * Reading * Meditating * Folding laundry * Gently cleaning your home * Organizing a bookshelf RISE can guide you through a sleep reset when you can’t sleep. We’ve covered more on [what to do when you can’t sleep](https://www.risescience.com/blog/what-to-do-when-you-cant-sleep.md) here. ‍ ## When to See a Doctor About Restless Sleep? A restless night of sleep every now and again is nothing to worry about, and waking up once or twice during the night is normal. But if you regularly find yourself tossing and turning, and improving your sleep hygiene hasn’t helped, seek medical advice. There are no tests to determine the cause of restless sleep. But a doctor can check for underlying conditions or sleep disorders that may be to blame and suggest the best lifestyle changes or treatment options to help. **Expert tip:** Check your sleep debt and see if this is creeping up night after night. We recommend keeping sleep debt below five hours to feel your best. If restless nights are causing you to rack up sleep debt, talk to an expert to stop the problem from getting worse. ## Sleep Soundly Through the Night Restless sleep can be caused by many things, ranging from late-night meals and bright light to sleep disorders and stress. How you can stop tossing and turning also varies, but improving your sleep hygiene is the best place to start as this addresses many of the common causes of restless sleep. RISE guides you through 20+ good sleep hygiene habits each day to help you get a good night’s rest. The app also tracks your sleep debt, so you know when restless nights are contributing to sleep loss, and predicts your circadian rhythm, so you can sync up and sleep better. You don’t have to suffer through restless nights — 80% of RISE users get better sleep within five days. ## FAQs ### What is restless sleep? Restless sleep is sleep that’s broken and unrestful. You may struggle to fall asleep, wake up often during the night and struggle to get back to sleep, have trouble getting comfortable, have a racing mind, and feel tired and unrested the next day. ### What causes restless sleep? Restless sleep can be caused by caffeine, alcohol, large meals, intense exercise, and bright light close to bedtime; not getting bright light during the day; stress; anxiety; sleep disorders like insomnia and sleep apnea; and medical conditions like diabetes and depression. ### Are restless nights normal? Experiencing some restlessness at night is normal. Whether it's 30 minutes or even an hour of nighttime wakefulness on a semi-regular basis or the odd night of fitful sleep — restless sleep is not usually cause for alarm. If you’re regularly having restless nights, however, or it’s stopping you from getting enough sleep, look for a solution. ### How to stop tossing and turning at night? Stop tossing and turning at night by avoiding caffeine, alcohol, large meals, bright light, and intense exercise close to bedtime; getting bright light first thing in the morning; keeping a consistent sleep schedule; doing a calming bedtime routine; making sure your bedroom is cool, dark, and quiet; and getting checked for sleep disorders and medical conditions. ### Is tossing and turning insomnia? Tossing and turning can be a sign of insomnia. But tossing and turning at night can also be caused by caffeine, alcohol, light, a warm bedroom, stress, or another sleep disorder like sleep apnea. ### Is tossing and turning sleep apnea? Tossing and turning can be a sign of sleep apnea. But tossing and turning at night can also be caused by caffeine, alcohol, light, a warm bedroom, stress, or another sleep disorder like insomnia. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: RISE App vs. Sleep Cycle: Which Sleep Tracking App to Choose published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/rise-app-vs-sleep-cycle domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # RISE App vs. Sleep Cycle: Which Sleep Tracking App to Choose Published 2024-01-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## RISE App vs. Sleep Cycle: What’s the Best Sleep Tracker? * RISE and Sleep Cycle are both apps that track and give you insights into your sleep. * The [RISE app](https://app.adjust.com/oha9msp) focuses on sleep debt and your circadian rhythm. It gives you daily guidance based on your own biology to improve these metrics for better sleep, energy, productivity, and health. It also works out how much sleep you personally need. * Sleep Cycle tracks metrics like sleep duration, quality, cycles, and regularity, and it records sounds at night, like snoring or talking. * Both apps have features like smart alarms and libraries of content to help you relax and drift off. * You can use RISE and Sleep Cycle together to get the sleep debt and circadian rhythm insights and guidance from RISE and Sleep Cycle’s sound recordings and larger content library. RISE and Sleep Cycle are both apps that track your sleep, but they focus on different metrics and there are a few features that differentiate them. Below, we’ll explain what each app does to help you decide between the two. ## RISE App vs. Sleep Cycle Sleep Debt Tracking The RISE app tracks your sleep debt. Sleep Cycle doesn’t track sleep debt. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. It’s compared against your sleep need, which is the unique and genetically determined[amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) Sleep researchers agree sleep debt is one of the biggest factors affecting how you feel and function each day. The lower your sleep debt, the better your energy, productivity, wellness, [digestion](https://www.risescience.com/blog/what-helps-with-digestion.md), skin, mental health, [safety behind the wheel](https://www.risescience.com/blog/falling-asleep-while-driving.md), and athletic performance will be — and the list could go on. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Does RISE Track Sleep? Yes, RISE tracks sleep. RISE doesn’t just tell you your sleep duration, though. It calculates your unique sleep need and how much sleep debt you have, and gives you advice based on your body clock to help you get a better night of sleep. RISE can track your sleep by: * **Tracking phone use:** Sleep with your phone on your nightstand and RISE can calculate your sleep times based on when you touch your phone first and last thing. * **Tracking sound:** Sleep with your phone on your nightstand and RISE can use sound, tracked via your phone’s microphone, to determine when you’re awake and asleep. * **Tracking movement:** Sleep with your phone on your mattress and RISE can use movement to determine when you’re awake and asleep. * **Using data from wearable devices:** RISE can pull data from the Apple Watch, [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md), Garmin, or [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md). You can leave your phone in another room if you prefer. Sleep data is interesting, but to improve your sleep, you need to first find out how much of it *you* need. It’s not simply [eight hours](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) for everyone. When we looked at the sleep needs of 1.95 million RISE users aged 24 and up, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_2520_2_.webp) RISE users' sleep needs. RISE calculates your individual sleep need based on sleep science algorithms and a year’s worth of your phone use behavior. It then works out your sleep debt based on how much sleep you’ve gotten over the last 14 nights. You can also add in any naps you take. We place more weight — 15% to be exact — on last night’s sleep, and the remaining 85% of sleep debt comes from the previous 13 nights. You can check your sleep debt — and other RISE data — from the app, your iPad, Apple Watch, or a widget on your iPhone home screen. RISE works out your sleep debt number *and* helps you lower it. Eliminating sleep debt entirely may not be achievable for many of us, but reducing it as much as possible can help you feel and perform your best. **You can learn more about** [**how to lower sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** **We’ve covered more on** [**sleep debt tracking apps**](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) **here, including why RISE is the most accurate.** ![RISE app screenshot showing how much sleep debt you have](/assets/66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_20of_20RISE-app-sleep-debt-screen.webp) RISE can calculate your sleep debt. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### Does Sleep Cycle Track Sleep? Yes, Sleep Cycle tracks sleep. It uses your phone’s accelerometer to track movements or the microphone (which it says is more accurate) to track sounds. You can sleep with your phone on your nightstand or mattress. You can also use the Sleep Cycle app on your iPad or the accelerometer on your Apple Watch. Sleep Cycle tracks your time in bed, time asleep, how long it takes you to fall asleep, sleep regularity, sleep quality, and sleep stages (more on those last two soon). You can also see how your sleep times compare to other countries and listen to any sound recordings taken during the night. These are useful for ending the “I don’t [snore](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md)” argument and checking for signs of [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). If you notice any gasping noises, loud snoring, or changes in your snoring, reach out to a healthcare provider. Sleep Cycle doesn’t work out how much sleep you need or recommend a generic sleep duration to aim for. You set your own sleep duration goal in the app. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## RISE App vs. Sleep Cycle Sleep Quality Tracking The RISE app doesn’t track your sleep quality. Sleep Cycle does track sleep quality. Sleep Cycle gives you a sleep quality score based on how long you spent in bed, [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), and awake, and how much you moved during the night. There are a few problems with sleep quality as a metric, however. For one, there’s no agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X), both among sleep scientists and the everyday sleeper. And sleep trackers use different metrics or their own sleep scores. When you don’t know what goes into a sleep quality score, it’s hard to know how you can improve it or whether it’s even tracking metrics that make a difference to how you feel. Sleep debt, unlike sleep quality, is proven to make a difference to how you feel each day. In RISE, you can self-rate your sleep quality. Research — including this [2023 study](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) — shows how satisfied you feel with your sleep can make a difference to how you feel each day. So self-rating your sleep quality may help you understand your energy levels more than what a sleep tracker tells you about your sleep quality. RISE waits 90 minutes after you wake up before asking you to rate your sleep quality. This gives you enough time to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess. Sleep Cycle asks you to rate your mood as soon as you wake up, so grogginess might be clouding how you really feel. **Learn more about** [**sleep tracking**](https://www.risescience.com/blog/sleep-tracking.md) **and sleep quality here.** ## RISE App vs. Sleep Cycle Sleep Stages Tracking The RISE app doesn’t track sleep stages. Sleep Cycle does track sleep stages. Sleep Cycle estimates your sleep stages based on sounds and movements. Some sound and movement indicate light sleep, whereas limited or no sound and movement indicate deep sleep. Sleep Cycle doesn’t track your [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md). Seeing how long you spent in different sleep stages is interesting, but it’s not that useful. You can’t control how long you spend in each sleep stage, so you don’t need to worry about it. And as we all need a different amount of sleep, we all need to spend a different amount of time in each sleep stage, and this can change from night to night. So seeing your numbers without knowing how much sleep you need doesn’t really mean much. Plus, a [2022 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957400/) (among others) shows sleep trackers aren’t that accurate at tracking sleep stages anyway. And this research looked at wearable devices that use skin-touching sensors to try and track sleep stages, not just sound and movement. **Learn why you don’t need to track** [**deep sleep**](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) **and** [**REM sleep**](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md) **here.** ## RISE App vs. Sleep Cycle Circadian Rhythm Tracking The RISE app tracks your circadian rhythm. Sleep Cycle doesn’t track your circadian rhythm. Your circadian rhythm is your internal body clock. How in sync you are with it is another important factor determining how well you sleep and how you feel and perform each day. RISE predicts the timing of your circadian rhythm using your inferred light exposure, recent sleep times, and algorithms built on the [SAFTE model](https://ibrinc.org/sleep-activity-fatigue-and-task-effectiveness-safte/) developed by the US Department of Transportation and the Department of Defense. You can then: * **Know the exact time your energy levels are expected to rise and fall:** Integrate RISE with your calendar or get notifications to stay one step ahead. Schedule your day to match your energy levels to optimize your [most productive times](https://www.risescience.com/blog/when-are-you-most-productive.md). If you can’t get enough sleep right now, this will help you make the most of the energy you have. * **See when your body wants to wake up and go to sleep:** Sync up your [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) with these times for an easier time keeping sleep debt low. * **See how your sleep affects your energy levels:** RISE gives you an Energy Potential score from zero to 100 based on your sleep debt. Lower your sleep debt to get more energy. * [**Shift the timing of your circadian rhythm**](https://www.risescience.com/blog/reset-circadian-rhythm.md)**:** This is the secret to [becoming a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md), [getting over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md), [resetting your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md), and adjusting to [daylight saving time](https://www.risescience.com/blog/spring-daylight-saving.md). * **Regularize the timing of your circadian rhythm:** A powerful way to boost your energy and mental and physical health. * **Know exactly when to do 20+ sleep hygiene behaviors:** Doing these habits at the right time for you can make them more effective, helping you fall and stay asleep more easily. Sleep Cycle has a Sleep Notes feature that allows you to manually make a note of certain behaviors, like a late afternoon coffee, so you can look for patterns and see if these behaviors affect your sleep quality. You won’t see how these behaviors (or how your sleep times) affect your energy levels. **We cover more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here and how to use RISE as a** [**personal energy tracker**](https://www.risescience.com/blog/personal-energy-tracker.md) **here.** ![RISE app screenshot showing your energy peaks and dips](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) The RISE app predicts your circadian rhythm. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ## RISE App vs. Sleep Cycle Other Features Here’s what else RISE and Sleep Cycle offer: * **Personalized guidance to get the best sleep:** RISE sends you 20+ sleep hygiene recommendations based on your circadian rhythm each day. These sleep habits help you fall and stay asleep. The app also calculates your biological bedtime, syncing up with this time can help you drift off. Sleep Cycle offers advice on ways to improve your sleep, but it’s not customized to you. * **Smart alarm:** RISE tells you, as you’re setting the [alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md), whether your wake time will add to your sleep debt. Sleep Cycle’s alarm says it wakes you up gradually during your lightest sleep phase. Research is mixed on whether waking up during deep sleep makes a difference to how groggy you feel (even if an app could track sleep stages). Both alarm clocks wake you up with gentle sounds. * **Content to help you fall asleep:** Both apps have libraries of content to help you wind down before bed, such as guided [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md), white noise, and soothing sleep sounds. Sleep Cycle has a larger library that also includes sleep stories and ASMR. **‍** * **Sound recording:** Sleep Cycle tracks snoring, coughing, or talking in your sleep. If your [partner snores](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md), they can use the app too (they’ll need their own subscription and you’ll both need iPhones) so you can differentiate the sounds. **‍** * **Heart rate:** RISE doesn’t track your heart rate. Sleep Cycle does track your heart rate. This information may or may not be useful to you. * ‍**Sleep notes:** In Sleep Cycle, you can make a note of whether you’ve had a [late coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md), workout, or meal to see if these behaviors affect your sleep. Pair with RISE to see if they affect your sleep debt and energy levels. ![RISE app screenshot showing relaxation session reminders](/assets/66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app has guided breathing and relaxation exercises. ## RISE App vs. Sleep Cycle Cost The RISE app costs **$69.99 a year**, which works out to **$5.83 a month**. You can try RISE free for seven days to find out your sleep need, sleep debt, and circadian rhythm predictions. You can also see how timed sleep hygiene habit reminders can help you get more sleep and energy. Sleep Cycle costs **$39.99 a year** (at the time of writing), which works out to **$3.33 a month**. You can do a one-week free trial. There is a free version of Sleep Cycle. This includes features like the smart alarm and sleep tracking. You won’t get features like the sound recordings, content library, or full access to all of the statistics. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## RISE App vs. Sleep Cycle Reviews Here’s what users love about using RISE and Sleep Cycle together: * “Love the **specific-to-me predictions and schedules**! It’s great to have the integration with Apple Health and Sleep Cycle data to analyze my sleep needs and help me to know my energy peaks, dips, and Melatonin Window!” [Read the review](https://appfollow.io/app/564260/review/331814469?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalin). * “RISE + Sleep Cycle = Sleep accountability. Together, they act as an incredible tool to make sure I’m not skimping on one of the **most important areas of health**. Do recommend.” [Read the review](https://appfollow.io/app/564260/review/298787428?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “I use RISE alongside another app called Sleep Cycle and highly recommend they are used together. RISE can integrate the data from Sleepcycle into its app which is great!” [Read the review](https://appfollow.io/app/564260/review/354279923?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “It has really helped me **fix up my sleep patterns** and understand where peaks and slumps in my day are. I use this in conjunction with Sleep Cycle/watch data. I like that RISE warns you when not to have any further caffeine.” [Read the review](https://appfollow.io/app/564260/review/327535933?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ## RISE App vs. Sleep Cycle: The Final Verdict RISE tracks — and helps you improve — your sleep debt and circadian rhythm. These are the two sleep and energy metrics that make the biggest difference to your days. We’ve found 80% of users feel the benefits in as little as five days. Sleep Cycle records sounds at night and has a larger library of content to help you drift off. You can also use the app to find out how long it takes you to fall asleep and track your sleep regularity. You can combine the two to get sleep debt and circadian rhythm insights and personalized guidance from RISE and sound recordings, further sleep metrics, and a wider choice of relaxing content from Sleep Cycle. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Beans & Bullets: Military Insights on Sleep for Sales Teams published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/ron-needham-manpower-group-power-of-sleep-for-sales-teams domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Beans & Bullets: Military Insights on the Power of Sleep for Sales Teams ![](/assets/5f5fbad68fba40c266278f66_Ron_-_main.avif) Ron Needham, SVP Sales & Marketing for North America, ManpowerGroup [![](/assets/5f35dc770c5d7c0e355318f9_applepodcasts-icon.svg) Apple Podcasts](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422?i=1000491003399) [![](/assets/5f35ddb6a22efe5e042b6872_spotify-icon.svg) Spotify](https://open.spotify.com/episode/75wKwJMb3iOwwpVH8FMiYu?si=og8uZRetSt-BK6ljrWeMzQ) [![](/assets/5f46f68b565cd86af012b928_googlelogo.svg) Google](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s/episode/cmlzZXNjaWVuY2UucG9kYmVhbi5jb20vNTE0MGIxZDgtODk1ZC0zZTU1LTg2NjAtMWQzNzA3NDkzZTRh?sa=X&ved=0CAUQkfYCahcKEwjgqZGbjNvuAhUAAAAAHQAAAAAQBA) [![](/assets/5f46f73b0a9d379fbeb49bbc_Stitcher-icon_1.png) Stitcher](https://www.stitcher.com/show/the-rise-science-podcast/episode/2-beans-bullets-military-insights-on-the-power-of-sleep-w-ron-needham-svp-sales-marketing-north-america-at-manpowergroup-77647136) In the latest episode of The Rise Science Podcast, I interviewed [Ron Needham](https://www.linkedin.com/in/ron-needham-nyc/), Senior Vice President of Sales and Marketing at [ManpowerGroup](https://www.manpowergroup.com/), the world’s third-largest staffing firm, and a decorated US Infantry veteran. Ron’s impressive career as a sales leader at some of the world’s most successful companies, including elcom, Dun & Bradstreet, SAP, and Salesforce has always been informed by lessons learned serving in the military. Drawing on all of this experience, Ron has made sleep one of the top priorities for his team. We discussed * How the military influenced Ron’s leadership style. * Why sleep is a leader’s responsibility, especially in a crisis. * Ron’s top performance tip. Here are some of the key takeaways from his interview. ## Leadership lessons from the military Ron has spent decades operating as a high-level sales leader in some of the most prestigious organizations. But if you ask him about his impressive resume, he’ll credit his military service as the foundation it’s all built upon. When he first joined the Army, Ron was a little overwhelmed. But before he even finished boot camp, he realized the verbal abuse from his drill instructor, the lack of sleep, and the grueling exercise regimen all served a higher purpose. He was being pushed to his limit emotionally, physically, and mentally. And he realized he was much more capable than he’d ever imagined. He could achieve anything. The time Ron spent serving his country gave him the confidence to rise through the ranks as a sales leader. And once he got there, it also defined his leadership style. Two military axioms, in particular, shaped him into the leader he is today: 1\. Everyone needs to be ready to lead. Unfortunately, in war, every soldier must be prepared to lead because an officer risks being killed or wounded in battle. In sales, it may not be life-or-death, but an effective leader invests in the training and growth of their team. There should be overlapping responsibilities that make sure the team doesn’t fall apart when it is missing a member. 2\. Officers always eat last. Military leaders know they need to take care of their team before themselves. Their team needs food, equipment, ammo, and the training to step in if they need to lead. > You take care of your team before you take care of yourself; that's the way you handle life in the military. And I've absolutely brought that to business.” *— Ron Needham* The same is true in sales. You are responsible for your team’s health and wellbeing. And that’s why, especially in an unprecedented health crisis, Ron prioritizes sleep. Which leads us to Ron’s next insight. ## Beans and bullets Ron’s experience convinced him that First Sergeant is the most crucial position in the military. The First Sergeant had two jobs, which Ron affectionately refers to as “beans and bullets.” And it’s exactly how it sounds. The First Sergeant makes sure the infantrymen have the tools they need to do their jobs (bullets) and the proper conditions to do them effectively (beans). Those conditions are the basic needs of any human, soldier or otherwise — food and rest. Without these, our effectiveness plummets. > Health and wellbeing are number one in the military. If you don't have what you need, you won't be effective. You'll make mistakes and there will be serious consequences. *— Ron Needham* And Ron has brought this knowledge to ManpowerGroup and applied it to the current crisis. As COVID-19 started making inroads into the U.S., it was the beans part of the equation that worried Ron. He immediately started executing a three-step plan to weather the storm. His process for getting things back on track was: 1. Get the company’s finances in order to protect the business, its employees, and its clients. 2. Once the business is safe, re-focus on growth. 3. Thrive. While battening down the hatches in the first step, the crisis further unfolded. He started to realize the severity of the situation at the macro level — millions out of work, an economy in shambles, civil unrest — and at the personal level, he worried for his team. Many had to work at home with spouses out of work or kids unable to attend school. They may have had the bullets they needed for their jobs, but the beans were missing. In the midst of such a wide-reaching health crisis, Ron knew he had to think differently about maintaining his team’s health and wellbeing. That’s when he turned to Rise Science. If he was going to provide the beans for his frontline sales reps, sleep was a crucial part of the recipe. > We needed to start doing things to support the team as quickly as possible and Rise Science was sitting there at the absolute perfect moment for us to begin to look at how we help folks in a different way. *— Ron Needham* Without it, they wouldn’t be able to do their jobs effectively. ## Ron’s performance tip Being a leader comes with its own challenges. When Ron turned to Rise Science, his anxiety over his team’s wellbeing had already caused many sleepless nights for him. He was carrying tremendous weight on his shoulders and was understandably tired. But in the process of looking out for his team, he was able to help himself, too. That’s why Ron’s tip for being an effective leader is: Get your sleep debt under control. Sleep debt is the amount of sleep you owe your body relative to your need, calculated over a roughly two-week period. Managing sleep debt is one of the most impactful actions you can take to increase your team’s productivity. But for Ron, it also helped him become a more effective leader. Ron’s a big believer in “taking your own temperature” as a leader. Leaders have a responsibility for their team’s wellbeing, but to fulfill their duty, they need to make sure their needs are met, too. Even if the officer eats last, they’ve still got to eat. For a leader, reducing their own sleep debt will help ensure that everyone gets their fill of beans. > In this environment, you’ve got to take your own temperature, whether that's sleep debt or other things. You need to step back and make sure you're doing something to keep your head right. *—Ron Needham* And with COVID-19 upending the world for the foreseeable future, a sales leader’s responsibility for their team’s wellbeing has never been more important. Look after yourself, and you can look after others. And it all starts with healthy sleep. *To hear this episode, and many more like it, you can subscribe to The Rise Science Podcast* [*here*](https://podcasts.apple.com/us/podcast/the-rise-science-podcast/id1528009422)*.* *If you don’t use iTunes, you can find us* [*here*](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3Jpc2VzY2llbmNlL2ZlZWQueG1s)*.* ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. 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A Sleep Doctor’s Take published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/screens-before-bed domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Should You Avoid Screens Before Bed? A Sleep Doctor’s Take Published 2023-05-02 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![woman lying under blanket on phone before bed](/assets/6450572411e0e15ecbe28a6b_screen-time-and-sleep-phone-before-bed-n.avif) For many of us, screen time is a part of our bedtime routine. Maybe we watch an episode of Netflix in bed or scroll on our phones after turning out the lights. But we’ve probably all heard screen time and sleep aren’t exactly the best of friends. But it’s not as clear-cut as that. In fact, screens may not be as bad for your sleep as we’ve been led to believe — as long as you use them in the right way. Below, we’ll dive into the science behind screen time and sleep and whether you should avoid your phone and other devices before bed. Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you get a good night’s sleep, with or without pre-bed screens. ‍ [Does screen time affect sleep?](#screen) [How does screen time affect sleep?](#time) [How does screen time affect sleep in kids and teenagers?](#sleep) [How long before sleep should you stop looking at screens?](#stop) [How to use screens before bed without them affecting your sleep?](#bed) ‍ ## Advice From a Sleep Doctor “I recommend my patients avoid screens about an hour before bed," says Dr. Chester Wu. "If you do use screens, make sure you use a blue light filter, you’re doing something relaxing, and keep an eye on the time, so you don’t stay up past bedtime. And get as much light exposure during the day to make nighttime light less impactful.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Does Screen Time Affect Sleep? Screen time includes any time you spend in front of a screen. This could be your cell phone, TV, laptop, tablet, or e-reader. From the scientific evidence we have, it seems screen time before bed does have an impact on sleep. [Research from 2022](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/) found that roughly every five minutes you spend on your smartphone in bed, your sleep can be delayed by four minutes, and every 10 minutes of smartphone use in bed can cause your total awake time to increase by nine minutes. It also found that 30 minutes of smartphone use lead to 20 minutes less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), 30 minutes less light sleep, and 10 minutes more rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). Or, 30 minutes of smartphone use can lead to an hour of sleep loss each night. [Research published in 2021](https://pubmed.ncbi.nlm.nih.gov/34037792/) found those with increased electronic device usage during the COVID-19 lockdown showed: * Decreased sleep quality * Worsened insomnia symptoms * Reduced sleep duration * Prolonged sleep onset latency (the time it takes to fall asleep) * Delayed bedtime * Delayed wake time On the flip side, those who got less screen exposure showed improved sleep quality and insomnia symptoms. A [2022 systematic review](https://www.sciencedirect.com/science/article/pii/S2667343622000105) had similar findings and concluded, “COVID-19-related lifestyle changes, such as increased screen time, may negatively affect sleep health.” **Heads-up:** One important thing to note, this research comes from a survey done during the pandemic, so it’s hard to tell if increased screen time caused these sleep problems, or if [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md), anxiety, and lifestyle changes like working from home, doing less exercise, and socializing less were at play. Many of us think of our phones as the main culprit, but TV time may also be damaging to sleep. A [2015 study](https://www.sciencedirect.com/science/article/abs/pii/S0012369215396707) found each additional hour of sitting while watching TV was linked with greater odds of a sleep onset latency of 30 minutes or more, waking up too early in the morning, poor sleep quality, and a high risk for [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md). In short, it seems screen time could impact your sleep, and it could become a vicious circle. If screen time before bed cuts into your sleep, you’ll become sleep deprived. And this sleep deprivation can tank your self-control and willpower, and increase your odds of [procrastination](https://www.risescience.com/blog/how-to-stop-procrastinating.md), making it even harder to resist staying up late with screens the next night. But while there are studies showing the negative impacts screens have on sleep, the jury’s still out. There is some evidence that screen time before bed could actually help you get better sleep (more on that soon). And screens before bed can be useful. They can be enjoyable and help you relax, and you may use your phone to track your sleep. For example, RISE works best when it’s nearby to track your sleep (although, if you prefer to keep your phone out of your bedroom, RISE can get your sleep data from a wearable device instead). ‍ ## How Does Screen Time Affect Sleep? More research needs to be done into the impact of screens before bed. But here’s why they may get in the way of a good night’s sleep. ### 1\. Blue Light Exposure Here’s a theory you might have heard of before. Screens — including your phone, TV, laptop, and even e-readers — give off blue light, a short wavelength of light. And this blue light can interfere with sleep. Light suppresses the production of melatonin, the sleep hormone. And while all light can have this effect, our eyes may be more sensitive to blue light. Without high enough melatonin levels, you may find it harder to drift off. Your circadian rhythm, your body’s roughly 24-hour internal clock, is pushed back. This messes up your sleep-wake cycle and can lead to sleep loss and low energy the next day. A [2020 study](https://pubmed.ncbi.nlm.nih.gov/32197951/) found longer exposure to screen light in the evenings leads to longer sleep latency on work days and more sleep inertia, or morning grogginess. Screen light 1.5 hours before bed or during nighttime awakenings was linked to decreased subjective sleep quality, larger [social jet lag](https://www.risescience.com/blog/social-jetlag.md) (when you go to sleep at different times on your work days and days off), more daytime dysfunction, and more fatigue. On the other hand, those who used blue-light blocking glasses in the evening slept for longer on weekdays. The study concluded: “Our results are in line with other studies that converge to show the negative association of evening and night exposure to short-wavelength light on subjective and objective sleep parameters.” A small [2017 study](https://pubmed.ncbi.nlm.nih.gov/28548897/) exposed participants to two hours of light from 9 p.m. to 11 p.m. The results showed those exposed to short wavelengths of light (like blue light from screens) had disrupted sleep continuity (waking up in the night) and more self-reported daytime sleepiness. Their melatonin production decreased, as did the drop in body temperature needed before bed to fall asleep. Light intensity also negatively impacted sleep, but it wasn’t as disruptive as wavelength. When it comes to which screens are most disruptive, some experts say phones may impact your sleep the most as they’re held closer to your face than a TV. The light around your screen also makes a difference. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/30640131/) found night-time screen use was linked to poor sleep, but it was even worse when screens were viewed in a dark room versus a lit room. We’ve covered more on [the best color light for sleep](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here, including the best color light to use in the evening and at night. ### 2\. Arousing Content It’s not all about the light coming off of the screen. What you’re looking at on the screen may be keeping you up, too. You want to feel relaxed in order to fall asleep. But scrolling through stressful news stories, watching a fast-paced action show, or playing a violent video game probably won’t leave you feeling that calm. You might be working late — which can lead to [mental exhaustion](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) and burnout — or scrolling on social media — which [research](https://pubmed.ncbi.nlm.nih.gov/27294324/) shows can lead to anxiety, depression, and poor sleep quality in teens. Stressful content can cause a spike in the stress hormone [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), which can give you an energy boost — not exactly what you want before bed. One of our sleep advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University, told [*The* *Wall Street Journal*](https://www.wsj.com/articles/using-your-phone-before-bed-hijacks-your-sleep-but-not-for-the-reason-you-think-11674238695), “it’s like eating a candy bar.” Positive content can also be disruptive, though. It can trigger the neurotransmitters dopamine and norepinephrine, which excite the brain. Again, not the state you want to be in before sleep. [Research from 2022](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/) found smartphone use in bed leads to increased sleep latency, higher average heart rate, and lower heart rate variability (a sign of poorer heart health). And smartphone use can lead to more time awake during the night and less sleep time in total. But what participants were doing on their phones made a difference: * **In bed:** Using entertainment, game, photography, and typing applications in bed led to reduced sleep quality, whereas using productivity and communication apps could improve sleep quality. * **One to two hours before bed:** Using news and game apps one to two hours before bed could worsen sleep quality, while productivity, typing, entertainment, and communication apps could improve it. * **Four to eight hours before bed:** Using news and finance apps up to four to eight hours before bed could worsen sleep quality, whereas productivity, entertainment, and communication apps during this time could improve it. One thing to note, there’s no consensus definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1056499317301384?via%3Dihub) also shows passive screen time (like watching TV) may also be better than active screen time (like playing video games). And when it comes to online video games, FOMO — fear of missing out — may keep you awake as you don’t want to switch off the device if your friends are still playing. Another factor to be aware of? Multitasking with screens (think watching TV while scrolling on your phone) may be worse than using just one screen at a time. A [2022 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found screen time an hour before bed was linked to an earlier bedtime and — if it didn’t involve multitasking and took place in bed — resulted in more sleep time. ### 3\. Cutting into Sleep Time ![RISE app screenshot reminding you of your melatonin window](/assets/6711aff0f26183de72ec48e7_645035f9fb0fc30daedcc3bf_a40372aa.png) The [RISE app](https://www.risescience.com/.md) can tell you your ideal bedtime. If you’re watching something interesting or scrolling through engaging social media, it’s all too easy to keep watching, keep scrolling, and stay up long past bedtime. And if the blue light and arousing content don’t impact your sleep, the simple act of staying up late will. A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945721004834) looked at the effects of using social media for 30 minutes before bed and controlled for blue light exposure. It found social media use didn’t increase arousal or impact participants’ sleep. But, the researchers noted, it could keep people up later simply because they’re scrolling instead of sleeping. Sometimes you don’t even notice this happening. You might sit to scroll for five minutes before bed and before you know it it’s been 45 minutes. But other times, you might know exactly what you’re doing. This is called [revenge bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md) — or staying up past your bedtime despite having no real reason to. You might have had a long day of work and personal errands and want to stay up late to get some me time, which often involves a screen or two. As most of us have to get up at a set time for work or school, staying up late cuts into our sleep time. This leads to a build-up of [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md), the measure of how much sleep you owe your body compared to your sleep need, the number of hours of sleep you need. High sleep debt affects everything from your energy levels to your mood to your mental and physical well-being. As well as cutting into your sleep time in general, you may miss your Melatonin Window if you’re spending time on your phone or in front of the TV before bed. Your Melatonin Window is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. Going to sleep during this window can give you the best chance of falling and staying asleep. Miss it because you’re staying up with screens and you may struggle to fall asleep. RISE can work out your unique sleep need, how much sleep debt you’re carrying, and predict the timing of your Melatonin Window each night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to set up a reminder to check their Melatonin Window.* ### We Still Don’t Know When it comes to screen time before bed, we still don’t know exactly how much it affects our sleep. The research we have on the subject has a few problems. Studies are often small and use self-reported data for screen use and sleep, which can be unreliable. They also often compare just one form of media, while people use screens in many different ways in real life. Plus, it’s hard to control for other factors that can impact sleep beyond screens. It can also be a chicken and egg situation. [Poor sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/) may be linked to screen time, but perhaps people are spending more time on screens because they have poor sleep. If you can’t fall asleep, you may reach for your phone, for example. It’s also not clear-cut. For example, blue light can disrupt your sleep, but it may all depend on something called recent photic history, or the recent light exposure you’ve had. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060589/) found prior dim light exposure made people more sensitive to light exposure at night. And another [study](https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-015-0067-1) found bright light exposure of 900 lux or 2,700 lux in the morning meant participants’ melatonin levels weren’t affected by light at night. But exposure to only 100 or 300 lux in the morning led to reduced melatonin levels when exposed to light at night. For reference, bright daylight is about 10,000 lux, office lighting is about 500 lux, and a very dark day would be about 100 lux. ![Comparing environmental light intensity](/assets/6711b4203922e9727500f98f_66edd7a4aa10399a9c65a2ec_65f0df4a4e3153df552cd4a5_rise-lux-table-2024.webp) ‍ Yet another [study](https://pubmed.ncbi.nlm.nih.gov/27539026/) looked at participants who got 6.5 hours of light (about 569 lux) during the day and then either read a physical novel or read on a tablet before bed for two hours. The results showed there were no differences in sleep or melatonin levels when reading with or without a screen. The study concluded, “exposure to bright light during the day…may help combat sleep disturbances associated with the evening use of electronic devices emitting blue light.” (To note: e-readers may emit less blue light than our phones.) ‍ ## How Does Screen Time Affect Sleep in Kids and Teenagers? When it comes to screen time before bed, kids and teenagers may be the worst offenders.[Research](https://pubmed.ncbi.nlm.nih.gov/28366328/) shows electronic media use in bed after bedtime is more common in younger groups than older groups. Almost 62% of 18-to-29-year-olds report daily use, compared to just 3.7% of those aged over 60. [Research from 2022](https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14076-x) found teens and young adults who spent more than two hours on their phones had higher odds of reporting sleep problems than those who didn’t use a smartphone in the past 24 hours. And[2021 research](https://bmjpaedsopen.bmj.com/content/5/Suppl_1/A23.1) shows screens — using phones, social media, video games, and even just having a TV in the bedroom — can lead to kids and teens getting less sleep at night. Screen time may affect kids and teenagers in the same way it does adults: * Blue light exposure * Arousing content * Cutting into sleep time But the effects may be greater. On a simple level, kids may have a harder time cutting themselves off from screens and forcing themselves to go to sleep. But it may be biological, too. One [study](https://journals.sagepub.com/doi/abs/10.1177/1477153515584979) looked into screen time before bed amongst adolescents aged 15 to 17. It found that one hour of light exposure from screens can suppress melatonin by 23%, and two hours of exposure can suppress the sleep hormone by 38%. The study states: “Compared to our previous studies, these results suggest that adolescents may be more sensitive to light than other populations.” Teenagers also have higher sleep needs, so it’s even harder to get the sleep they need when screen time cuts into it. A [2023 systematic review](https://www.sciencedirect.com/science/article/pii/S1087079222001551?dgcid=raven_sd_via_email) looked at 42 studies on screen time and young people aged 16 and 25. It found digital media use was linked to shorter sleep duration and poorer sleep quality. Mobile phone use in particular was associated with later bedtime and daytime tiredness. So what should you do if you’ve got kids on screens? Some [research](https://www.sciencedirect.com/science/article/abs/pii/S1056499317301384?via%3Dihub) recommends kids should avoid screens an hour before sleep, but we know that’s not always possible to enforce. If you can, it may help them get more shut-eye, though. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/29313721/) asked teenagers aged 14 to 18 to stop phone use an hour before bedtime for a week. This led to them turning off the light earlier and getting about 20 minutes more sleep a night. The law may help this happen in some states soon. [Utah recently approved a ban against under-18s](https://www.theguardian.com/us-news/2023/mar/23/utah-social-media-access-law-minors) using social media between 10:30 p.m. and 6:30 a.m. without parental consent. The law will come into effect in March 2024. But if you’re a parent, try not to stress too much — that’ll only affect your sleep. There is some research that shows it’s not all bad news when it comes to kids and screen time. A [2018 study](https://pubmed.ncbi.nlm.nih.gov/30396683/) found each hour spent in front of screens was linked to less sleep — but only three to eight minutes less sleep. The study concluded: “Digital screen time, on its own, has little practical effect on pediatric sleep. Contextual factors surrounding screen time exert a more pronounced influence on pediatric sleep compared to screen time itself.” What may be more important is overall sleep hygiene. More on that below. And there may be some benefits to pre-bed screen time. One [2022 study](https://academic.oup.com/sleepadvances/article/4/1/zpac047/6957050?login=false) found many teenagers use technology before bed as a distraction from negative thoughts. And as [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can keep you up, this may help them relax and get more shut-eye. ‍ ## How Long Before Sleep Should You Stop Looking at Screens? ![RISE app screenshot showing how much sleep debt you have](/assets/6711b2856d75b922fc514421_645035f9156ed8f692c7261d_a7d7a099.png) The [RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. Screens before bed could keep you awake, but when exactly should you cut yourself off? Unfortunately, there’s no hard and fast rule as to when you should put down your phone and turn off the TV. Sleep experts often recommend avoiding screens an hour or so before bed. But it will all depend on what you’re watching or doing on your devices, as well as how much light exposure you got during the day. You may not even need a full hour or two. A [2020 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7010281/) asked participants to avoid using their phones for 30 minutes before bedtime for four weeks. Compared to those who continued using their phones before bed, they had: * Reduced sleep latency * Increased sleep duration * Improved sleep quality * Reduced pre-sleep arousal (common in those with sleep disorders like insomnia) * Improved mood * Improved working memory Why did this help? The researchers had two theories: “First, it could reduce the impact of light emitted by mobile phones on sleep. Second, reducing the arousal induced by mobile phone contents may also help sleep.” Limiting screens could have knock-on effects beyond better sleep. A [2022 study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694?) looking at the effects of [sleep on weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) found limiting the use of electronic devices before bed helped participants get more sleep (which, if you’re interested, helped them eat fewer calories the next day, and so sleep could help in the fight against obesity). For a sleep doctor’s advice, we turned to our sleep advisor and medical reviewer, Dr. Chester Wu. > “I recommend my patients avoid screens about an hour before bed. If you do use screens, make sure you use a blue light filter, you’re doing something relaxing, and keep an eye on the time, so you don’t stay up past bedtime. And get as much light exposure during the day to make nighttime light less impactful.” Rise Science Medical Reviewer Dr. Chester Wu As there’s no set rule, why not try experimenting? RISE can work out how much sleep debt you have. You can try avoiding devices in the hour before bed and see if that helps you fall asleep faster, lowering your overall sleep debt. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How to Use Screens Before Bed Without Them Affecting Your Sleep? You can’t be 100% sure screen time before bed won’t keep you up, but there are simple things you can do to reduce the odds. ### 1\. Wear Blue Light-Blocking Glasses If blue light is keeping you up, blue-light blocking glasses can help. It may sound like a wellness fad, but there’s actually scientific evidence behind them. A [2017 study](https://onlinelibrary.wiley.com/doi/full/10.1111/opo.12385) asked participants to wear blue-light blocking glasses for about four hours or so before bed for two weeks. At the end of the experiment, nighttime melatonin levels had increased, leading to better sleep. Sleep duration increased by 24 minutes and self-reported sleep quality improved, too. Just be sure to not let blue-light blocking glasses be an excuse to use screens for longer, which can cut into your sleep time. You can also try turning on the blue light filter on your devices and dimming the screen brightness. We’ve covered more on the [benefits of blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) here. RISE can remind you when to put on blue-light blocking glasses each evening. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/orange_glasses/) *to set up their Wear Orange Glasses Habit notification.* ### 2\. Set Reminders and Rules Don’t get sucked into screen time so much you blast past bedtime and miss your Melatonin Window. RISE can remind you of your Melatonin Window each night. You can set the reminder five to 30 minutes before the start of your target bedtime window. You can also set your own bedtime alarm or set up a timer so your TV or Wi-Fi switches itself off. Some social media apps, like TikTok and YouTube, also have bedtime reminders. These reminders require some self-discipline as they are easy to override. But research suggests reminders are useful in helping you get more sleep. In fact, RISE co-founder Leon Sasson and I worked on a [study](https://pubmed.ncbi.nlm.nih.gov/28346154/) that found text message reminders with a bedtime can help teenagers get more sleep. If you find yourself ignoring reminders, try implementing a rule where you only allow yourself screen time in your bedroom when standing up. After a short period of time, you’ll want to crawl into bed and will have to turn off the screen — although, again, some self-discipline is needed here. Keep your phone outside of your bedroom if you need to and use an alarm clock to wake up. Or charge it on the opposite side of the room to stop yourself scrolling in bed. ### 3\. Make Screen Time Part of a Well-Structured Bedtime Routine Perhaps you watch one episode — and one episode only — of your favorite sitcom before bed. Or you catch up on the latest sports scores or real estate listings followed by 20 minutes of meditation and [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md). If your preferred screen time activity doesn’t have an ending — like scrolling social media — try making time for it earlier in the day. Scrolling over breakfast will be less harmful to your sleep, and you probably won’t be able to get sucked in as you’ve got to get to work or school. Turn on “do not disturb” mode on your devices to avoid notifications distracting or arousing you before bed while you’re on your devices. RISE can help you construct the perfect bedtime routine with relaxing activities to help you drift off. ### 4\. Choose Relaxing Content Avoid the news, work emails, horror films, and stimulating video games. If you’re watching TV, go for something episodic (when a story is told within one episode), so you don’t get hooked wanting to watch more. Consider watching a show you’ve seen before, so plot twists or cliffhangers don’t keep you up. If you’re trying to decide what to do, go for passive screen time, such as watching TV, over active screen time, like playing games or being on your phone. Some[research](https://www.sciencedirect.com/science/article/abs/pii/S1056499317301384?via%3Dihub) shows active screen use may impact your sleep more than passive screen time. ### 5\. Don’t Multitask It’s easy to put a TV show on and then scroll on your phone at the same time. But screen time may be less impactful if you avoid multitasking. Remember the [2022 multitasking with screens study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) we mentioned above? It found media use in the hour before bedtime was linked to an earlier bedtime and, when it didn’t involve multitasking and took place in bed, more sleep time. But watch out, longer duration was linked to later bedtime and less sleep — so keep it to one episode or so, or a short amount of time on your device of choice. ### 6\. Don’t Look at Screens in the Dark Who’s guilty of switching off the lights and then scrolling on their phone? It turns out, this may be more damaging to our sleep than if we’d looked at a screen in a well-lit room. We mentioned the [study from 2019](https://pubmed.ncbi.nlm.nih.gov/30640131/) above that found night-time screen use was linked to poor sleep, especially when screens were viewed in a dark room. So, consider looking at screens while the lights are still on. Choose soft low lighting, rather than bright overhead lighting, however. If you find yourself awake during the night, avoid looking at your phone screen (seeing the time may trigger anxiety) or switching on the TV. If you can’t[fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md), do a relaxing low-lit activity like reading until you feel sleepy again. We’ve covered the [best color light for sleep](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) here, including why red light may be best. And how to make sleep-promoting swaps for [falling asleep to the TV on](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) here. ### 7\. Maintain Excellent Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light](/assets/67101857d3ff6fce47769aa5_645035f9f4b6a3d8bbcbc61a_a3b3cdb6.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid light. ‍[Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of daily habits you can do to help you fall and stay asleep at night. Avoiding screens before bed, or being careful about how you use them, is just one part of the puzzle. With good sleep hygiene, you’ll give yourself the best chance of falling asleep, even if you do indulge in screen time. And on the flip side, with bad sleep hygiene, you may find yourself awake long into the night, even when you cut yourself off from your devices. Here are the healthy sleep habits to do: * **Get bright light first thing:** Light in the morning resets your circadian rhythm for the day, making sure you feel sleepy come bedtime. You should get at least 10 minutes of light as soon as possible after waking up and 15 to 20 minutes if it's overcast or you’re getting light through a window. This light exposure can also make you less sensitive to light in the evenings. Prioritize getting light in the morning and throughout the day. * **Avoid light close to bedtime:** Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). If you use screens, follow our tips above such as choosing relaxing content and avoiding multitasking. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, giving you more opportunity to reach for a device. Check RISE for when to avoid each one daily. Working out before bed can keep you up, but [exercise during the day](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) can help you fall asleep, and [research](https://www.sciencedirect.com/science/article/abs/pii/S0012369215396707) shows physical activity could be protective against the increased sleep apnea risk associated with television viewing. * **Do a calming bedtime routine:** Your wind-down routine may involve late-night screens as long as what you’re consuming is calming. Watch a favorite show (where you know the plot and know nothing scary or too exciting happens) or try reading, listening to a podcast or audiobook, journaling, or doing yoga before bed. RISE can walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Try to keep your sleep environment below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. That means try to [avoid falling asleep with the TV playing](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md). We’ve covered the [best sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-best-noises-for-sleep.md) here. * **Keep a consistent sleep schedule:** This will keep your circadian rhythm in check, helping you feel sleepy at bedtime and less likely to reach for screens. Bonus: A regular sleep pattern is good for your health and energy levels, too. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the best time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## You Don’t Need to Ditch the Devices Before Bed Screen time before bed gets a bad rap. While it can disrupt your sleep — blue light, arousing content, and cutting into sleep time are to blame here — it doesn’t have to. Make sure you get plenty of light exposure during the day to reduce the negative effects of blue light at night. Then, choose relaxing content and set reminders to make sure you don’t stay up past bedtime. Ensure the rest of your sleep hygiene is bulletproof to give yourself the best chance of falling and staying asleep, even if you use devices before bed. The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits to help you fall and stay asleep. RISE can also walk you through relaxation techniques you can do before bed and tell you when your Melatonin Window is. All this will help you get a restful night’s sleep, with or without screens. ## FAQs ### Does screen time affect sleep? Yes, screen time can affect sleep. Research shows blue light exposure, arousing content, and the simple act of staying up late with screens can lead to later bedtimes, taking longer to fall asleep, and getting less sleep overall. But getting plenty of light exposure during the day and avoiding multitasking when on screens may reduce this effect. ### How does screen time affect sleep? Screen time can affect sleep as blue light exposure, arousing content, and the simple act of staying up late with screens can lead to later bedtimes, taking longer to fall asleep, and getting less sleep overall. But getting plenty of light exposure during the day and avoiding multitasking when on screens may reduce this effect. ### How long before bed should you stop using your phone? There’s no set rule as to how long before bed you should stop using your phone. Research shows avoiding your phone 30 minutes before bed can help you fall asleep faster and get more sleep overall. ### How do I reduce screen time before bed? You can reduce screen time before bed by setting a reminder for when to turn off your devices and doing a relaxing screen-less activity instead like reading, journaling, yoga, or listening to music. Keeping devices out of your bedroom can also help. ### How do I stop looking at my phone at night? Stop looking at your phone at night by charging it away from your bed or in another room and using an alarm clock instead to wake you up. Create a bedtime routine that includes phone-free activities before bed like reading, listening to music, yoga, or journaling. ### Is it safe to sleep next to your phone? It’s not clear whether it’s safe or not to sleep next to your phone. While phones emit radiation, this radiation isn’t thought to be dangerous. Your phone may keep you up at night, though, if you spend time scrolling and getting blue light exposure before bed. Try wearing blue-light blocking glasses, setting a bedtime alarm, or avoiding it in the 30 minutes or hour before bed. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Expert On How to Know if You Have Short Sleep Syndrome published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/short-sleep-syndrome domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Expert On How to Know if You Have Short Sleep Syndrome Updated 2024-02-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Short Sleep Syndrome: What You Need to Know * Short sleep syndrome is when you biologically only need about four to six hours of sleep. * It’s not a medical term, so there isn’t an agreed-upon set of symptoms. Individuals with short sleep syndrome feel energetic, focused, and refreshed without caffeine or environmental stimulation, and there are no negative health impacts from getting this little sleep if you have short sleep syndrome. * It’s extremely rare, and most of us need closer to eight hours of sleep, even if we feel fine on less sleep. * The [RISE app](https://app.adjust.com/oha9msp) uses sleep science algorithms and your individual phone use data to work out how much sleep you need. Short sleep syndrome is when you only need a few hours of sleep. It sounds like a dream, but before you get your hopes up, it’s extremely rare. And even if you *feel* fine after a short night of sleep, it’s *very* likely you don’t have short sleep syndrome. Read on to learn more about this syndrome and how you can use the RISE app to find out how much sleep you need exactly. ## Advice From a Sleep Doctor “It’s true that some lucky people genetically need less sleep than the average person, but those people are few and far between. If you’re sleeping for a short amount of time, you’re very likely sleep deprived and putting yourself at risk of health issues like weight gain, depression, and cardiovascular disease,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What is Short Sleep Syndrome? Short sleep syndrome is when you genetically need much less sleep than the average person and your energy, health, and performance aren’t impacted by the little sleep you get. It’s also known as short sleeper syndrome or SSS. It’s not a medical term, so there’s no set definition for it, but it’s generally used to describe those who only need about [four](https://www.risescience.com/blog/is-4-hours-sleep-enough.md) to [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md). SSS can also be described as “[natural short sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8547374/),” and it’s very different from habitual short sleep or insufficient sleep syndrome, when you get too little sleep due to sleep disorders, [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md), or staying up late on purpose, for example. SSS is extremely rare. Estimates vary, but about 1% of the population could be natural short sleepers. ‍ It’s thought short sleep syndrome is caused by a gene mutation. Most research on the topic is by Ying-Hui Fu and Louis Ptáček out of University of California, San Francisco. But don’t hold your breath. In his book, [*Why We Sleep*](https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316), Matthew Walker says, “It is far, far more likely that you will be struck by lightning (the lifetime odds being 1 in 12,000) than being truly capable of surviving on insufficient sleep thanks to a rare gene.” And, unfortunately, you can’t just become a natural short sleeper. As one [2021 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8547374/) on the topic describes it, “This sleeping habit is not meant to be practiced or learned upon one's desire, but rather is an intrinsic nature that lasts lifelong.” **Heads-up:** We looked at how much sleep 1.95 million RISE users aged 24 and up need. It ranged from five hours to 11 hours 30 minutes. While some people do only need a measly [five hours of sleep](https://www.risescience.com/blog/5-hours-of-sleep.md), you can see how rare it is. The median is eight hours and 48% of users need eight hours or more. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## What Are the Symptoms of Short Sleep Syndrome? Short sleep syndrome isn’t medically recognized, so there isn’t an agreed-upon set of symptoms. The symptoms of short sleep syndrome can include: * Only sleeping for about four to six hours * Feeling energetic, [focused](https://www.risescience.com/blog/how-to-focus-better.md), and refreshed without caffeine or environmental stimulation * Not increasing your sleep time on your days off or with naps * Always having had these sleep patterns (SSS is a lifelong trait) Interestingly, the average nap length among RISE users is one hour 40 minutes! If you have a short sleep duration at night, but take long daytime naps, you’re probably not a natural short sleeper. ## What Causes Short Sleep Syndrome? Short sleep syndrome may be caused by a gene mutation. [Research from 2009](https://www.science.org/doi/abs/10.1126/science.1174443) on natural short sleepers found the DEC2 mutation can cause shortened sleep duration. Since then, more rare mutations have been found. A[2021 systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8547374/) states that SSS can be caused by mutations in these genes: * DEC2 * NPSR1 * mGluR1 * β1-AR The short sleep effects can even be replicated. A [2019 study](https://www.cell.com/neuron/fulltext/S0896-6273(19)30652-X) found when mice were genetically engineered to have the ADRB1 mutation they slept 55 minutes less. Humans with the mutation sleep two hours less compared to those without it. As it’s genetic, SSS may be hereditary. But these genes are non-obligatory, meaning they need to be expressed to produce the trait of short sleep. In non-science speak, having a short sleep gene doesn’t guarantee you’ll be able to get by on fewer hours of sleep. And as we’ve said, it’s incredibly rare. The NPSR1 gene, for example, is found in fewer than one in [4 million](https://www.ucsf.edu/news/2019/10/415671/short-sleep-gene-prevents-memory-deficits-associated-sleep-deprivation) people! There’s not much research on SSS as it’s so rare and hard to study. More studies are needed to determine what exactly causes it. ## How Do I Know if I Have Short Sleep Syndrome? It can be hard to know if you have short sleep syndrome. You may sleep for six hours or less a night and feel fine during the day, but that doesn’t mean you’re actually fine. Your body produces more of the alertness-boosting hormones [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) and adrenaline to help you [function on no sleep](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) and your [brain’s reward system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086142/) is fired up, so you feel more positive. These are two reasons you subjectively feel more [energized on less sleep](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md). [Sleep research](https://pubmed.ncbi.nlm.nih.gov/12683469/) shows we may not notice our mental performance getting worse after sleep loss, and one [study](https://www.nature.com/articles/srep35812) found people who thought they were well-rested got more than three hours of extra sleep when they got the chance. A [2018 study](https://academic.oup.com/sleep/article/41/9/zsy115/5025755#121167390) found habitual short sleepers (defined in this study six hours of sleep or less) were more mentally impulsive — even if they felt fine on little sleep — compared to medium-length sleepers (defined as [seven to nine hours of sleep](https://www.risescience.com/blog/is-7-hours-of-sleep-enough.md)). And a [2021 sleep study](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found how people feel about their sleep has more of an impact on fatigue than sleep duration. How you feel about your sleep can also impact performance. One [study](https://www.apa.org/pubs/journals/features/xlm-a0035546.pdf) found participants performed better on a task when they were told they’d had good quality sleep the night before. And another group performed worse when they were told they’d had poor quality sleep. So you might be performing better, just because you think you’re sleeping fine. Plus a strong [cup of coffee](https://www.risescience.com/blog/how-long-does-caffeine-last.md) or other stimulants may mask daytime sleepiness. A [2016 paper](https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.576) states habitual short sleepers who believe they function fine may need environmental stimulation to stay awake and may not even realize how sleepy they are. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, agrees. “There are many people who get less than six hours but actually need more — most just caffeinate the main symptom (sleepiness) away and don't realize that they are damaging their health and trading less sleep for less effective wake.” Finally, you may attribute symptoms of a lack of sleep — like digestive issues or [acne](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) — to other things, like diet or stress. All this is to say that it’s hard to know if you're really doing fine on little sleep. The only way to know is to find out how much sleep you need. ‍ **We’ve covered more on** [**how to know if you’re getting enough sleep**](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How to Find Out How Much Sleep You Need? Everyone needs a unique amount of sleep. Don’t just aim for the generic seven to nine hours and hope for the best. Guidelines, such as those from the National Sleep Foundation, are based on self-reported data, which can be inaccurate, and on how much sleep people get, not what they actually need. Plus, seven to nine hours of sleep is a huge window! Use RISE to find out exactly how much sleep you need. RISE uses proprietary sleep-science-based models and a year’s worth of your phone use behavior to work out your sleep need. You’ll get a number in hours and minutes, so you can see whether you naturally need a short amount of sleep or not. You can also work out how much sleep you need manually by waking up without an alarm for a week or two and keeping a sleep diary. This method can be tricky to get right, however, as it’s hard to tell when exactly you fall asleep and whether you’re sleeping more because you need more sleep or because you’re recovering from recent sleep deprivation. You may also temporarily need more sleep when recovering from: * Illness * [Injury](https://academic.oup.com/sleep/article-abstract/46/5/zsad012/6998381) * Intense exercise **We’ve covered more on** [**how much sleep you need**](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) **here.** ## Is Short Sleep Syndrome Bad? True short sleep syndrome isn’t bad. Those with short sleep syndrome don’t experience any negative impacts from sleeping for a short amount of time as that’s what their body needs. [Experts](https://www.ucsf.edu/news/2019/08/415261/after-10-year-search-scientists-find-second-short-sleep-gene) believe SSS may come with some benefits. Other than getting extra hours in the day, those with SSS may be more optimistic and energetic, better at multitasking, have a higher pain threshold, avoid [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md), and even live longer. **Hint:** If you’re feeling irritable, low, and struggling to concentrate on even a single task, you’re probably not a natural short sleeper and need more sleep. Most of us *don’t* have short sleep syndrome and are simply habitual short sleepers. In this case, we’re sleep deprived — and that is bad. ### Health Implications of Not Getting Enough Sleep In the short term, habitual short sleep can lead to: * Daytime sleepiness * Reduced attention span * Reduced memory * [Brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Irritability * [Dark circles](https://www.risescience.com/blog/get-rid-dark-circles-under-eye-bags-naturally-lack-of-sleep.md) * A weakened immune system (a [2023 study](https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1033034/full) found there’s a 27% increased risk of infection in those who get less than six hours of sleep) * [Digestive issues](https://www.risescience.com/blog/what-helps-with-digestion.md) * [Falling asleep randomly](https://www.risescience.com/blog/falling-asleep-randomly.md) In the long term, habitual short sleep can lead to: * High blood pressure * Diabetes * [Weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity * Cardiovascular disease * Anxiety * Depression * Long [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md) (a [2023 study](https://jcsm.aasm.org/doi/10.5664/jcsm.10818) found habitual short sleep in those with pre-existing conditions increased the risk of long COVID) * Serious health problems (a [2023 study](https://www.sciencedirect.com/science/article/pii/S1389945722012230) found shorter sleep duration was linked to higher odds of having several health issues) * [Early death](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md) ## How to Treat Short Sleep Syndrome? Short sleep syndrome doesn’t require any treatment. If you genetically need five hours of sleep, for example, and you get five hours of sleep, there’s nothing to fix. As we’ve shared, though, most of us don’t have short sleep syndrome and in fact need much more sleep than we’re getting. Read on to find out how to treat that. ## How to Get More Sleep? To get more sleep, focus on improving your sleep hygiene. This is the name for the daily habits that can help you fall and stay asleep. Good sleep hygiene includes: * Getting out in sunlight for at least 10 minutes each morning (make it 15 if it’s overcast of you’re sitting behind a window) * Keeping a regular [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), even on weekends * Avoiding caffeine, intense exercise, alcohol, and large meals close to bedtime * Making sure your bedroom is cool, dark, and quiet To nail your sleep hygiene, follow RISE’s personalized recommendations. The app tells you when to do 20+ good sleep behaviors at the right time for your circadian rhythm, or body clock. These habits sound small, but RISE users say they make a big difference. “After using this for a few months I started noticing all the small things that significantly impact my sleep. Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously.” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app guides you through 20+ sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* **Heads-up:** Speak to a healthcare provider if you think a sleep disorder like insomnia or sleep apnea is causing you to sleep for a short amount of time. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Catch Up on Sleep? Just realized you’re a habitual short sleeper and don’t have the magic genes? Don’t fret, you can [catch up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). Here’s how: * Head to bed a little earlier * [Sleep in a little later](https://www.risescience.com/blog/sleeping-in.md) * Take short afternoon naps * Improve your sleep hygiene (to spend more time asleep in bed) RISE can work out how much [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) you have and keep track as you pay it back. Sleep debt is the amount of sleep you owe your body. You may *think* you feel fine on little sleep, but you’ll feel even better when you pay back sleep debt. “Before seeing the sleep debt numbers I didn’t understand how exhausted I really was. The biggest difference was when I finally reduced it to 0. It was a journey of several months, but I felt years younger after.” [Read the review](https://appfollow.io/app/564260/review/330867740?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Learn [how long it takes to recover from sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) here and more on how to do it. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app works out how much sleep debt you have. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ## Find Out How Much Sleep You Really Need People with short sleep syndrome thrive on little sleep — but most of us don’t have it. Use RISE to find out your genetically determined sleep need to know if you naturally need little sleep. Keep an eye on your sleep debt to make sure you’re getting enough shut-eye. And if you struggle to meet your sleep need, follow RISE’s 20+ sleep hygiene habit reminders to fall and stay asleep more easily. The app helps 80% of users get more sleep within five days! ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Should I Stay Up if I Can’t Sleep? Yes, But… Says Sleep MD published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/should-i-stay-up-if-i-cant-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Should I Stay Up if I Can’t Sleep? Yes, But… Says Sleep MD Published 2024-01-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You should stay up if you can’t sleep, but you don’t want to give up on sleep altogether. * If you can’t sleep after 20 or 30 minutes, get out of bed and go to a different room. Do a relaxing activity in low light, like reading or deep breathing, and only get back into bed if you start feeling sleepy. This is known as a sleep reset. * The [RISE app](https://app.adjust.com/oha9msp) can guide you through a sleep reset. RISE can also walk you through 20+ daily sleep hygiene behaviors that’ll help you fall asleep and wake up less often in the first place, and the app can help you catch up on lost sleep. We can’t just flick a switch and turn our brains off for the night. But staying up and feeling awful the next day doesn’t exactly sound appealing. Below, we’ll dive into whether you should stay up if you can’t sleep and how to do it correctly to avoid further disrupting your sleep and next-day energy levels. We’ll also cover how the RISE app can help you fall asleep faster in the first place. ## Advice From a Sleep Doctor “You should stay up if you can’t sleep," says Dr. Chester Wu. "But instead of giving up on sleep, do a sleep reset. This involves doing something relaxing in a different room until you feel sleepy. This way, you’re not forcing sleep, which unfortunately won’t work, you’re allowing sleep to happen when your body’s ready.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Should I Stay Up if I Can’t Sleep? You should stay up if you can’t sleep by doing a sleep reset. A sleep reset is when you get out of bed and do a relaxing activity until you feel sleepy. You then get back into bed to let yourself to [fall asleep](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) again. If you still struggle to sleep, do another sleep reset. You can do a sleep reset if you can’t sleep at the start of the night, when you wake up in the middle of the night, or if you [wake up too early](https://www.risescience.com/blog/waking-up-early.md). More on why sleep resets work soon. Here’s how to do a sleep reset: * **Give yourself 20 or 30 minutes to fall asleep:** Give yourself some time to drift off. Falling asleep straight away or within 10 minutes at the start of the night is a sign of sleep deprivation. We’ve covered [why it takes you so long to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) here. * **Get out of bed and do a relaxing activity:** If you can’t sleep after 20 or 30 minutes, get up, move to a different room, and do a relaxing activity. You want to do something that’s distracting (so you don’t think about getting back to sleep or lost sleep), but not too exciting or stimulating. Try reading, breathing exercises, journaling, [NSDR](https://www.risescience.com/blog/nsdr.md) or [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md), or some gentle household chores like folding laundry or organizing a bookshelf. * **Avoid sleep disruptors:** Stay in dim light and resist the temptation to check the time, use electronic devices, or get a [midnight snack](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md). * **Get back in bed only if you feel sleepy:** Don’t try to rush the process and try not to [get stressed](https://www.risescience.com/blog/too-stressed-to-sleep.md) about being awake. This will only make it harder to fall asleep. Think of this time as bonus me-time and trust that you’ll feel sleepy soon enough. * **If you can’t sleep, do another sleep reset:** If you get back in bed and struggle to sleep again, simply do another sleep reset. Follow these steps again. [RISE](https://app.adjust.com/oha9msp?creative=RISE&campaign=too+stressed+to+sleep) can send you a silent reminder to do a sleep reset and guide you through the steps if you reach for your phone at night. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Temporarily Staying Up to Treat Insomnia If you have chronic difficulty falling asleep, staying asleep, or waking up too early, [sleep restriction therapy](https://www.sciencedirect.com/science/article/abs/pii/S1087079218300790) is one possible treatment. This involves temporarily staying up later or waking up earlier to reduce your time in bed. Sleep restriction can increase your sleep pressure (the urge to sleep), [decrease arousal](https://academic.oup.com/sleep/article/45/1/zsab223/6360382), and keep the timing of your sleep more consistent, resulting in higher [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (more time asleep when in bed). You then slowly increase your time in bed, hopefully increasing your time asleep, and continuous time asleep, with it. This treatment may be suitable when your sleep efficiency is [less than 85%](https://www.med.upenn.edu/cbti/assets/user-content/documents/btsd--advancedsleeprestriction-spielman.pdf), or less than 80% for older adults. Sleep efficiency is measured by dividing total sleep time by time in bed. To determine your reduced time in bed, you take your average sleep times over the last two weeks (keep a sleep diary or check RISE for more accurate data) and limit yourself to this amount of time in bed. For example, if you have trouble falling asleep (sleep onset insomnia) or staying asleep (sleep maintenance insomnia), you’d typically stay up later than usual. If you average, say, nine hours in bed, but only get [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md), you’d reduce your time in bed to six hours, [set a wake-up time](https://www.risescience.com/blog/best-time-to-wake-up.md), and count back to find your new bedtime. You wouldn’t usually spend less than five hours in bed, though, even if you get less sleep than this. On this new sleep schedule, you work out your sleep efficiency. When you have high sleep efficiency (85% or higher) over the course of a week, you [slightly increase your time in bed](https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/sleep-restriction.html#:~:text=The%20decision%20as%20to%20when,is%20bed%20is%20further%20restricted). If your sleep efficiency is less than 80%, you cut your time in bed further. If this sounds tricky to get right, that’s because it is! Sleep restriction should only be done under the guidance of a healthcare provider (a cognitive behavioral therapy for insomnia, CBT-I, practitioner) or a CBT-I app. That way, you’ll get a precise protocol tailored to your specific sleep issues and health status, and professional oversight to ensure it’s done safely and effectively. **Heads-up:** If you need to be vigilant at work to avoid accidents (maybe you’re a surgeon or truck driver), sleep restriction might not be for you. But you’ll probably have a lot of daytime sleepiness from insomnia anyway, so taking time off work to try the treatment may be needed, if possible. Speak to your healthcare provider to get personalized advice. Sleep restriction therapy is often done as part of CBT-I, but it can also be a standalone treatment. [Research](https://www.sciencedirect.com/science/article/abs/pii/S1087079221000782) suggests it’s effective as a standalone treatment in the short term, but more research is needed to see if sleep restriction is effective by itself in the long run. Sleep restriction may help a few different types of insomnia: * Sleep onset insomnia — trouble falling asleep * Sleep maintenance insomnia — trouble staying asleep * Early morning awakening insomnia — trouble waking up too early (although more [research](https://www.sciencedirect.com/science/article/abs/pii/B9780123815224000018) is needed as it may not help in all cases) * Mixed insomnia — a combination of different types of insomnia There’s some debate over whether sleep restriction helps if you have paradoxical insomnia, which is when you think you’re getting less sleep than you are. Your sleep efficiency may be normal, so staying up in the form of sleep restriction may not be useful. However, it can still help, says Dr. Wu, because sleep restriction, by limiting time in bed and increasing sleep drive, “may not provide someone the opportunity to think they’re awake when they’re actually asleep.” ## Is It Better to Lay in Bed if You Can’t Sleep? It’s not better to lay in bed if you can’t sleep as you may be less likely to fall asleep, both tonight and in the future. Lying awake in bed is anxiety-inducing — especially if you’re constantly peaking at the time — and this [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can make it harder to drift off. You also want to avoid sleep effort, when you try to control and force sleep. Sleep effort can[exacerbates and perpetuate insomnia](https://pubmed.ncbi.nlm.nih.gov/16364141/), so the more you try to force sleep, the less likely you are to achieve it. Getting out of bed when you can’t sleep can take your mind off sleep problems to help you avoid anxiety and sleep effort, so you’re more likely to [start feeling sleepy](https://www.risescience.com/blog/how-to-make-yourself-tired.md). If lying awake in bed is a regular occurrence, this can lead to conditioned arousal, when your body associates your bed with wakefulness. Your bed and bedroom can become cues for [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and frustration, which can make it harder to fall asleep. To help your brain associate your bed with sleep, and weaken the association between your bed and wakefulness, you can practice stimulus control, which includes doing sleep resets. This involves: * Only getting into bed when you feel sleepy * Using your bed for sleep and [sex](https://www.risescience.com/blog/how-to-increase-sex-drive.md) only — avoid reading, watching TV, or working * Getting out of bed when you can’t sleep (sleep reset) * Waking up at the same time each day * Avoiding naps if you have insomnia or are doing sleep restriction So, as difficult as it is to leave your cozy bed, it’s better to get out of bed and go to a different room when you’re having trouble sleeping. Do something relaxing and distracting, and only get back into bed when you feel sleepy. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Should I Pull an All-Nighter if I Can’t Sleep? You shouldn’t voluntarily pull an all-nighter if you can’t sleep. Not getting enough sleep can lead to low energy, poor mood, trouble concentrating, and physical and mental health problems like obesity and depression, so you don’t want to give up on sleep altogether. But don’t just lay in bed getting frustrated. Keep doing sleep resets and only going back to bed when sleepy. If you don’t feel sleepy, keep doing your relaxing activity with the lights low. **We dive more into this idea of whether it’s** [**better to get a little bit of sleep or none**](https://www.risescience.com/blog/is-it-better-to-get-2-hours-sleep-or-none.md) **here.** **Expert tip:** If you’re not doing sleep restriction, catch up on lost sleep when you can. Check RISE to see how much sleep debt you have (this is the sleep you owe your body) and pay it back by taking naps, heading to bed a little earlier, and sleeping in a little later. If you regularly have sleepless nights, you might want to avoid naps, however. **We’ve covered how to** [**catch up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can tell you how much sleep debt you have. RISE works out your sleep debt based on how much sleep you need — also known as your sleep need. This number is different for everyone. When we looked at 1.95 million RISE users aged 24 and older, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) How much sleep RISE users need. ## What to Do When You Regularly Can’t Sleep? If you regularly can’t sleep, take a look at your sleep hygiene. This is the set of daily habits that help or hurt your sleep. Follow these good sleep habits to have an easier time falling asleep: * Get out in sunlight each morning and during the day * Avoid [large meals](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md), vigorous exercise, caffeine, and [alcohol too close to bedtime](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) * Avoid bright light before bed and [any light at all when you’re trying to sleep](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) * Be careful with [screens before bed](https://www.risescience.com/blog/screens-before-bed.md) (the blue light, stimulating content, and bingeable nature of spending time on your phone or [watching tv](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) can keep you up) * Take time to unwind with a relaxing bedtime routine. RISE can guide you through relaxation and breathing exercises. * Avoid [sleep aids](https://www.risescience.com/blog/sleep-aids.md) (sleep medications can come with side effects and may cause rebound insomnia, meaning even more trouble sleeping when you stop taking them) To nail your sleep hygiene, RISE can tell you the best time to do 20+ habits based on your body clock to make them even more effective. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ You should also think about your circadian rhythm, which is the internal clock that dictates your sleep-wake cycle. If you go to bed out of sync with your circadian rhythm, you may [struggle to sleep, even if you feel tired](https://www.risescience.com/blog/why-cant-i-sleep-even-though-im-tired.md). This can happen if you: * Have an irregular sleep schedule * Have [jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) * Work night shifts * Are trying to sleep hours earlier than usual (perhaps a [night owl](https://www.risescience.com/blog/how-to-become-a-morning-person.md) trying to sleep early for the workweek) Keep a regular sleep schedule and check RISE to see when your body is more primed to fall asleep. RISE users say the app helps them get better sleep overall. “I’m sleeping better regardless of time asleep (we all know life happens) because RISE will give me notifications about when to stop drinking coffee and alcohol, and when my ideal time to go to bed is.” [Read the review](https://appfollow.io/app/564260/review/350524212?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Everyone has trouble sleeping now and again, so don’t panic if you can’t sleep one night. But if it’s a regular occurrence — or it takes you a few sleep resets to drift off — inspect your sleep hygiene and circadian rhythm. If you still get a lack of sleep, get medical advice. A healthcare provider can check for underlying medical conditions or sleep disorders, like sleep apnea or insomnia. If you’re diagnosed with the latter, that’s when sleep restriction therapy may help. ![RISE app screenshot showing sleep hygiene reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep hygiene habits. ## Stay Up, But Don’t Give Up on Sleep You should stay up if you can’t sleep, but that doesn’t mean giving up on sleep altogether. If you’re still awake after 20 or 30 minutes, do a sleep reset. And if you regularly battle sleeplessness, consider getting CBT-I or sleep restriction guidance. RISE can help you perfect your sleep hygiene by sending you timed reminders of 20+ daily habits. This’ll help you fall asleep and stay asleep more easily to begin with. And when you can’t sleep, RISE will guide you through a sleep reset so you stay up the right way and have the best chance of falling asleep soon. You may get a good night’s sleep sooner than you think — 80% of RISE users get more sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Sleep and Weight Loss: What’s the Connection? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-and-weight-loss domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep and Weight Loss: What’s the Connection? Published 2022-10-17 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * **Lack of Sleep Impacts Weight Loss**: Insufficient sleep disrupts hormones that regulate hunger, increasing appetite and cravings for unhealthy foods, making weight loss more difficult. * **Sleep Debt Affects Metabolism**: Carrying sleep debt slows your metabolism, making it harder to burn calories efficiently and lose weight, even if you maintain a healthy diet and exercise. * **Use RISE to Support Your Weight Loss Journey**: The RISE app helps you reduce sleep debt, keep your hunger hormones in check, and boost your metabolism by ensuring you get the sleep your body needs for sustainable weight loss. There’s an obesity epidemic in our modern society, but while most of us blame unhealthy diets and a lack of regular exercise, there’s one thing that’s often overlooked: poor sleep. When you’ve had a bad night’s sleep, you won’t have the energy to go to the gym and those donuts will be a lot harder to resist. But the sleep and weight loss connection goes deeper than that. Not getting enough sleep can mess with your hunger hormones, your metabolism, and your fat loss. And not getting sleep at the right times for your body clock can also make or break your weight loss efforts. Get your sleep and sleep timing right and you can maximize your weight loss efforts and make weight management much easier. Get them wrong, however, and you’ll not only struggle to lose weight, you could gain additional weight. Below, we’ll explain the connection between sleep and weight loss, and how you can improve your sleep to maximize your weight loss. [How does sleep affect weight loss?](#affect) [How does sleep affect belly fat?](#belly) [How does circadian rhythm affect weight loss?](#rhythm) [How to improve sleep to lose weight?](#improve) ‍ ## How Does Sleep Affect Weight Loss? The link between sleep and weight is a strong one. Here’s how a poor night’s sleep is reflected in your waistline. ### Sleep Deprivation Makes You Eat More and Eat Unhealthier [When you don’t get enough sleep, your hunger hormones are thrown out of whack](https://www.risescience.com/blog/why-am-i-always-hungry.md). Ghrelin, the hormone responsible for hunger, rises, while leptin levels, the hormone responsible for satiety, fall. So, you’ll have a larger appetite, leading to an increased food intake. Your self-control takes a hit after sleep loss, meaning it’s much harder to resist high-calorie, high-carbohydrate junk foods. And your [endocannabinoid system](https://pubmed.ncbi.nlm.nih.gov/26612385/), involved in appetite regulation and the reward centers of your brain, is heightened, meaning your cravings for these foods go up, too. Sleep deprivation also impacts how well the [hypothalamus region](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483000/) of your brain works, and this region plays a huge role in appetite regulation and energy expenditure. Finally, there’s the simple fact that if you’re awake for longer, there’s more opportunity to eat. You may burn more calories being awake and active compared to being asleep, but research still shows you’re more likely to consume more calories than you burn by staying awake longer. And science proves it. [Research](https://www.nature.com/articles/ejcn2016201) shows people can eat 385 extra calories a day after a night of partial sleep restriction. A [meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/) on sleep and obesity found people who were short sleepers (defined as sleeping less than five hours a night) had increased odds of being obese. And it doesn’t take much to increase those odds. The research showed a reduction of just one hour of sleep per day was associated with a roughly 0.35 kg/m² increase in body mass index (BMI). Sleep deprivation looks different for all of us, though. Everyone has an individual sleep need, the amount of sleep you need each night. It’s determined by genetics, just like height and eye color, and it’s not eight hours for everyone. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. You can use the RISE app to take the guesswork out of it and find out your sleep need down to the minute. The app uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your sleep need. *‍*Read more about [how to calculate your sleep need](https://www.risescience.com/blog/sleep-calculator.md) here. ### Sleep Deprivation Makes You Burn Fewer Calories When you don’t get enough sleep, your energy levels and motivation take a hit, making it much harder to get out for a run or hit the gym, or do much physical activity and calorie burning at all. Beyond workouts, you burn fewer calories by default when you get insufficient sleep. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/) has found resting metabolic rate — the rate your body burns calories while resting, the biggest part of how many calories you burn a day — is significantly lower after getting four hours of sleep for five nights. So, when sleep-deprived, you end up eating more calories and burning fewer calories, a recipe for weight gain. ### Sleep Deprivation Impacts Glucose Metabolism A lack of sleep causes your body to store more fat, even if you’re not eating more calories. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/) found short sleepers (defined here as habitually getting less than 6.5 hours a night) produced about 50% more insulin and had about 40% lower insulin sensitivity than average sleepers (defined as getting 7.5 to 8.5 hours a night). Increased insulin levels can lead to insulin resistance, which puts you at risk of type 2 diabetes and obesity. When your body becomes resistant to insulin, you can’t absorb glucose as easily. You may end up with excess glucose in your blood, and when this isn’t used as fuel, it can be stored as fat in the body (especially around the belly), causing weight gain this way. ### Sleep Deprivation Sabotages Other Weight Loss Efforts So, not only does sleep deprivation cause you to eat more calories, burn fewer calories, and store more body fat, it can also sabotage other things you’re doing to try and lose weight. For example, [one study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/) looked at overweight participants who underwent caloric restriction for two weeks while either getting 8.5 or 5.5 hours of sleep a night. We’re sure you can guess who lost the most weight. The group who got 8.5 hours of sleep lost more body weight than the 5.5-hour group, and they experienced less hunger, too. The researchers concluded: “Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss.” So, if you’re cutting calories and dieting, you need to meet your sleep need to make the most of this weight loss strategy. ‍ ## How Does Sleep Affect Belly Fat? If you’re trying to lose weight, chances are you’re trying to lose [belly fat](https://www.risescience.com/blog/what-exercise-burns-the-most-belly-fat.md), too. And that, too, is linked to poor sleep. Regularly sleeping for five hours or fewer a night has been linked to both [obesity and abdominal obesity](https://pubmed.ncbi.nlm.nih.gov/19180067/). People who regularly sleep for six hours or fewer a night also tend to have [higher BMIs](https://pubmed.ncbi.nlm.nih.gov/24070800/), fat percentage, and abdominal circumferences than those who sleep for seven to eight hours. And a [new study](https://www.sciencedirect.com/science/article/abs/pii/S0735109722003102) from 2022 found when people slept for four hours a night for 14 nights, they ate more calories, gained more weight, and gained more belly fat, both subcutaneous fat (the fat found just under the skin) and visceral fat (the fat around the organs) than the control group. Sleep deprivation causes an increased level of the [stress hormone cortisol](https://pubmed.ncbi.nlm.nih.gov/24070800/), and [high cortisol levels](https://www.risescience.com/blog/how-to-lower-cortisol.md) can cause your body to store fat, especially around the belly area. Sleep deprivation can also lead to [insulin resistance](https://pubmed.ncbi.nlm.nih.gov/20585000/), which not only ups your odds of type 2 diabetes, it can trigger your body into storing more fat around — you guessed it — the belly area. It’s not just about how long you sleep for, however. [Low sleep efficiency](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714285/) (being awake a lot of the time you’re in bed) has been linked to obesity and abdominal obesity. And reduced or [disturbed sleep](https://pubmed.ncbi.nlm.nih.gov/24070800/) has been linked to glucose intolerance and insulin resistance, which are linked to type 2 diabetes, weight gain, and belly fat again. And beyond sleep, those who live out of sync with their [circadian rhythms](https://www.tandfonline.com/doi/abs/10.1080/07420528.2019.1671439) (more on what this means soon) are more at risk of obesity and abdominal obesity. ‍ ## How Does Circadian Rhythm Affect Weight Loss? ![RISE app screenshot showing your energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://www.risescience.com.md) can predict your circadian rhythm each day. It’s not just about getting enough sleep, you also need to get it at the right times for your body — and that’s where your circadian rhythm comes in. Your circadian rhythm is your body’s internal [biological clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and dictates when you feel awake and sleepy, when your body produces certain hormones, and when your body temperature fluctuates, among other things. You might be meeting your sleep need, but if you’re living out of sync with your circadian rhythm, you’ll still struggle to lose weight, and may even gain more weight. But, it’s more than just sleeping. There’s one master clock in your brain, but there are also body clocks located in almost every tissue and organ system in your body, including in your immune system, metabolism, and digestive system. These clocks are called peripheral clocks and they can get out of sync with your master clock. Light is the most powerful zeitgeber — something that times your circadian rhythm to the outside world — but eating can also have this effect. When you eat at odd times, like late at night or at irregular times each day, you can cause your peripheral clocks to become out of sync with your masterclock, which then in turn throws your metabolic processes off course. What’s more, your peripheral clocks adjust to changes much more slowly than your master clock. This is what’s behind [the digestive issues that often come with jet lag](https://www.risescience.com/blog/jet-lag-symptoms.md) and why even those who just eat late dinners on the weekend aren’t immune. How does this all lead to weight gain? [Research](https://pubmed.ncbi.nlm.nih.gov/19255424/) shows those who sleep and eat about 12 hours out of sync with their circadian rhythms (common in night shift workers) have 17% decreased leptin, 6% increased glucose, and 22% increased insulin — a recipe for overeating and weight gain. Their [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) was also reduced by 20%, meaning they’re vulnerable to all the weight gain risks of sleep deprivation, too. Even if you’re not a night shift worker, you could still be sabotaging your weight loss by being out of sync with your circadian rhythm. A [2021 study](https://www.pennmedicine.org/news/news-releases/2021/october/a-dented-internal-clock-provides-insight-into-shift-workers-weight-gain-and-diabetes) looked at mice who were three hours out of sync. The mice out of sync gained more weight, had higher blood pressure, and fattier livers than those in sync with their circadian rhythms, even when they were both fed the same high-fat and high-sugar diet. When the mice got back in sync with their circadian rhythms, however, they were no longer as susceptible to the poor health outcomes of their unhealthy diet. “When the external world doesn’t match the internal body’s cycles, metabolism pays the price,” said the study’s senior author, Mitchell A. Lazar. “We saw this in our study, and we believe that this happens similarly when people work odd hours that don’t align with how human bodies are wired.” Beyond working late or at night, you could be out of sync with your circadian rhythm if you have [social jetlag](https://www.risescience.com/blog/social-jetlag.md), which is when you sleep later on the weekends compared to the week. These irregular sleep times mess up the timing of your circadian rhythm. You’re not alone if you have social jetlag, though, about [87% of us have it](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) and go to bed at least two hours later on the weekend than in the week. But having [social jetlag](https://pubmed.ncbi.nlm.nih.gov/22578422/) is associated with having a higher BMI, and associated with a two-fold increased risk of [metabolic syndrome](https://journals.sagepub.com/doi/10.1177/0748730417713572), which includes diabetes, high blood pressure, and obesity. Beyond sleeping at the right times and having a regular sleep pattern, make sure you’re eating in sync with your circadian rhythm, too. The RISE app predicts your circadian rhythm each day and shows you when your body naturally wants to wake up, wind down for bed, and be asleep. You can then sync up your sleep and meal times to match. ‍ ## How to Improve Your Sleep to Lose Weight Got your diet plan and gym membership ready? Don’t forget about your sleep, too. Now we’ve explained the link between sleep and weight loss, it’s time to learn how you can get adequate sleep at the right times for you to help you lose the pounds, maintain a healthy weight, and protect yourself from weight gain. ### 1\. Keep Your Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com.md) can work out your sleep debt. [Sleep debt is the running total of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md). In the RISE app, we measure it over the past 14 nights. For example, if your sleep need is 8 hours 30 minutes, but you’ve only been getting 7 hours a night recently, you’ll have built up quite a bit of sleep debt. The good news about sleep debt is you can pay it back. Here’s how: * **Take a nap:** Check RISE for the best time to do this to avoid disrupting your nighttime sleep. * **Go to bed a little earlier.** * **Sleep in a little later:** Cap this at one or two hours to avoid disrupting your circadian rhythm too much. * **Improve your sleep hygiene:** These are healthy sleep habits that help you fall asleep faster and wake up less often during the night, so you get more sleep overall. More on what sleep hygiene is soon. By keeping sleep debt low, you’ll be reducing the chances of increased ghrelin, insulin, and cortisol from sleep deprivation leading to weight gain. Plus, you’ll have more self-control to stick to your diet and more energy to hit the gym. Need proof that more sleep can help with weight loss? New [research from 2022](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694?) found that when participants who slept for 6.5 hours a night increased how long they slept by about 1.2 hours a night, they managed to reduce their caloric intake by 270 calories a day. This would translate to 26 pounds of weight loss over three years. “Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially,” said researcher [Esra Tasali](https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/getting-more-sleep-reduces-caloric-intake). The RISE app can work out how much sleep debt you’re carrying and keep track of it as you pay it down. ### 2\. Live in Sync with Your Circadian Rhythm Don’t let a messed-up body clock stop you from losing weight. You can live in sync with your circadian rhythm by: * **Keeping a regular sleep schedule:** Even on weekends. * **Going to sleep at the right time for you:** Check RISE for your Melatonin Window, the ideal time to fall asleep as this is when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production (the sleep hormone) will be at its highest. * **Eating meals during the day, not too close to bedtime, and at regular times each day:** Meals can change the timing of your peripheral clocks, so avoid eating when your body isn’t expecting you to, like late at night, which will cause them to become out of sync with your master clock.‍ * **Exercise, but not too late in the day:** Exercise can also change the timing of your circadian rhythm, and the light exposure you often get when exercising does, too. So, avoid high-intensity and brightly lit exercise within an hour of bedtime. By living in sync with your circadian rhythm, you’ll keep your hunger hormones and insulin in check, have an easier time falling asleep at your desired bedtime (to avoid the ill effects of sleep deprivation), and protect yourself from a whole host of [health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/). If your circadian rhythm doesn’t match your lifestyle — perhaps you’re a night owl who needs to be up early for work — you can learn [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here. [Don't know what chronotype you are?](https://www.risescience.com/blog/what-is-my-chronotype.md) Learn more here. ### 3\. Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/67101b9e7f033a4f0aa3119f_625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE801.png) The [RISE app](https://www.risescience.com.md) can guide you through 20+ sleep hygiene habits. Sleep hygiene is the set of daily habits you can do to fall asleep faster and reduce how often you wake up during the night. This will help you both keep your sleep debt low and stay in sync with your circadian rhythm, by helping you fall asleep at the right time. Here’s what to do: * **Get natural light first thing:** Aim to get 10 minutes of light exposure as soon as possible after waking up. This resets your circadian rhythm for the day, and ensures you’ll feel sleepy at the right time later that evening. * **Avoid light before bed:** Light suppresses melatonin production, so, 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M). * **Avoid caffeine, large meals, exercise, and alcohol too close to bedtime:** All four can either keep you up or wake you up during the night, making it harder to meet your sleep need and potentially shifting your clocks. In the [2022 study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694?) we mentioned above, study participants were able to increase their sleep duration, and therefore reduce their daily caloric intake, just by improving their sleep hygiene. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. You can also turn to RISE to discover 20+ sleep hygiene habits and the exact time you should do them based on your circadian rhythm each day. ## Sleep is an Integral Part of Weight Loss The connection between sleep and weight loss is a strong one. When you don’t get enough sleep everything from your hunger hormones to your fat storage is impacted, leading to overeating, weight gain, and belly fat. You may find it harder to resist unhealthy foods and motivate yourself to go to the gym, and you may lose less weight even when dieting. But good sleep doesn’t often feature in weight loss programs. Beyond getting enough sleep, however, you need to get it at the right times for you i.e. in sync with your circadian rhythm. By keeping sleep debt low and living in sync with your circadian rhythm, you can make sure you don’t gain extra weight, make losing weight easier, and keep the pounds off once you’ve lost them. The [RISE app](https://www.risescience.com/.md) can help. It’ll tell you your unique sleep need, how much sleep debt you have, and predict your circadian rhythm each day, so you can match your sleep and meal times to it. Plus, the app can guide you through 20+ sleep hygiene behaviors to make sleep, and therefore weight loss, even easier. ## FAQs ### Does sleep affect my weight loss? Yes, sleep can affect your weight loss. Sleep deprivation can cause you to eat more calories, burn fewer calories, store more fat, and lose less weight, even when dieting. ### Does sleep affect your weight? Yes, sleep affects your weight. Not getting enough sleep can cause you to eat more calories, burn fewer calories, and store more fat and belly fat, and it increases your odds of obesity. ### Why is sleep important for weight loss? Sleep is important for weight loss as it helps to keep your hunger hormones, glucose tolerance, and cortisol in check. It also keeps your self-control and energy high, so you’re more likely to eat well and exercise. ### How much sleep do you need to lose weight? You need to get your individual sleep need, the genetically determined amount of sleep you need each night, to maximize weight loss. The average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of us may need 9 hours or more sleep a night. The RISE app can work out your individual sleep need. Research shows short sleep duration is linked to weight gain. ### Best time to sleep to lose weight? The best time to sleep to lose weight is a time that matches your circadian rhythm and is at roughly the same time each night. Later sleep times have also been linked with obesity. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Apnea and Weight Gain: Can the Link Be Broken? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-apnea-and-weight-gain domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Apnea and Weight Gain: Can the Link Be Broken? Published 2022-11-04 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Sleep apnea and weight gain * Weight gain can cause sleep apnea, but sleep apnea can also cause weight gain, creating a vicious cycle that can be hard to break. * As well as seeking treatment for sleep apnea, you can work to break the vicious circle by focusing on sleep debt and circadian alignment — two things that can assist with weight loss and stop you gaining additional weight. * Use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep debt you have and what your circadian rhythm looks like each day so you can schedule your sleep, exercise, and meals to match. Plus, the app can guide you through 20+ sleep hygiene habits to help with both keeping sleep debt low and staying in circadian alignment, as well as making sure the sleep you do get with sleep apnea is the best it can be. Sleep apnea and obesity are often seen together, but does sleep apnea cause weight gain or does weight gain cause sleep apnea? It turns out, it’s both. You’re much more likely to develop sleep apnea if you’re overweight, but the disorder itself can contribute to weight gain, creating a vicious circle. But research shows losing weight is possible with sleep apnea, and it can help to improve the sleep disorder. Below, we’ll dive into the link between sleep apnea and weight gain and share how you can stop the disorder’s related conditions, like sleep deprivation and circadian misalignment, causing additional weight gain. ‍ [What is sleep apnea?](#sleep) [What are the symptoms of sleep apnea?](#symptoms) [Does weight gain cause sleep apnea?](#weight) [Does sleep apnea cause weight gain?](#cause) [Can weight loss improve sleep apnea?](#improve) [How to manage weight gain with sleep apnea?](#manage) [What are sleep apnea treatments?](#apnea) ‍ ‍ ## What is Sleep Apnea? Sleep apnea is a sleep disorder that causes you to stop breathing temporarily in your sleep. The muscles at the back of your throat relax, closing your airways, stopping you from breathing for 10 seconds or longer. Your brain eventually detects low oxygen levels and wakes you up, kick-starting your breathing again. You may notice this as you wake up gasping for air, or you may not even know you’re waking up slightly before falling back to sleep again. Sleep apnea episodes can happen more than 30 times an hour, leading to some serious sleep deprivation and health consequences. There are three types of sleep apnea: * Obstructive sleep apnea (OSA) — when your throat muscles close. * Central sleep apnea (CSA) — when your brain doesn’t send the right signals to your breathing muscles. * Mixed or complex sleep apnea — a combination of obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea is the most common, most researched, and what most people mean when they just say sleep apnea. We’ll be referring to obstructive sleep apnea as sleep apnea from here on out. ‍ ## What are the Symptoms of Sleep Apnea? Sleep apnea symptoms include: * Snoring * Waking up gasping for air * Sleep fragmentation, or [waking up often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) * [Waking up often to use the bathroom](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * Waking up with a dry mouth * [Waking up with a sore throat every morning](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) * [Difficulty concentrating](https://www.risescience.com/blog/how-to-focus-better.md) * Memory problems * Mood swings * Your partner noticing pauses in your breathing during sleep We’ve covered [how you can know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) in more detail here. Sleep apnea can lead to serious medical conditions such as: * Cardiovascular Diseases * Diabetes * [Obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md) * Depression * Decline in brain health and dementia * [All-cause mortality](https://pubmed.ncbi.nlm.nih.gov/16282178/) ‍ ## Does Weight Gain Cause Sleep Apnea? Being overweight is a risk factor for sleep apnea. In fact, the [prevalence of sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/) in obese or severely obese people is nearly double that of healthy-weight adults. Having excess body weight has been linked to sleep-disordered breathing, and losing weight can improve the condition, but it’s not a simple bidirectional relationship. The benefits of an [amount of weight loss](https://thorax.bmj.com/content/70/3/205) are less than the adverse effects of the same amount of weight gain. People with [mild sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/) who gain 10% of their baseline body weight increase the risk of progression of the sleep disorder by six times. But losing 10% could result in a about 20% improvement in sleep apnea severity. Obesity may be linked to sleep apnea because [fat deposits in the upper airways](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/), making them narrower and more likely to collapse. Fat can build up in the thorax, or chest area, reducing how well you can breathe. And [fat may also build up in the tongue](https://pubmed.ncbi.nlm.nih.gov/25197815/), making it heavier and more likely to block the airway. Plus, there may be[genetic factors](https://www.nature.com/articles/0803803) at play that predispose someone to both obesity and sleep apnea. ‍ ## Does Sleep Apnea Cause Weight Gain? One cruel thing about sleep apnea is that weight gain makes it worse, but the sleep disorder itself causes weight gain, creating a vicious circle. Weight gain and sleep apnea are so closely linked that [recent weight gain](https://pubmed.ncbi.nlm.nih.gov/10489107/) may be a sign of the sleep disorder. A [2019 study](https://onlinelibrary.wiley.com/doi/abs/10.1002/lary.28296) also found that adolescents with sleep apnea put on much more weight each year than adolescents without the sleep disorder. The researchers concluded: “The rate of weight gain over time is an important predictor of severe OSA in obese adolescents.” Sleep apnea can cause daytime sleepiness, leaving people with less energy and motivation to hit the gym or do much exercise. It can also increase appetite, especially for [refined carbohydrates](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/). Experts are still discovering the relationship between the sleep disorder and weight gain, however. Here are a few things that are at play when it comes to sleep apnea and weight gain. ### Sleep Deprivation Can Cause Weight Gain ![RISE app screenshot showing your sleep need so you can keep sleep debt low](/assets/626a887ade2101738fd78f10_S1vY8YD-1jP9pX-d9tQQPR3q9kJHm6Vuo1KE8DELwIIMdWwqaHSmYRtBbUSWii8CFEHBbY_h77n3seWFHbDDE48-UDm2UC1hjA3oCuxt6wW0Y-vxDAJ5RuMYwiH-_cwgc9CoGBPr.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out your individual sleep need. Not getting enough sleep is linked to weight gain for a few reasons. Firstly, sleep deprivation causes imbalances in our hunger hormones. Your levels of ghrelin, the hormone responsible for making you feel hungry, rise, while leptin, the hormone responsible for making you feel full, falls. Your self-control takes a hit when sleep deprived, as does the [hypothalamus region](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483000/) of your brain, which plays a role in appetite regulation and energy expenditure. Plus, the [endocannabinoid system](https://pubmed.ncbi.nlm.nih.gov/26612385/) is affected by sleep loss, and this also plays a role in appetite and the reward centers of your brain. All this is a recipe for overeating, craving junk foods and processed foods, and not having the self-control to stick to a healthy diet. When it comes to burning calories when sleep deprived, you have less energy to work out, and your [resting metabolic rate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/) — the rate your body burnings calories when completely at rest — goes down. All this happens when you don’t meet your sleep need, which is the genetically determined amount of sleep you need each night. Contrary to popular belief, it’s not simply eight hours for everyone. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. To take the guesswork out of it, turn to the [RISE app](https://www.risescience.com/.md). The app uses your phone use behavior and proprietary sleep-science-based models to work out your sleep need down to the minute. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* We dive deeper into the [sleep and weight connection](https://www.risescience.com/blog/sleep-and-weight-loss.md) here. So, sleep apnea may cause weight gain through all of these methods because of how much sleep deprivation it causes. Remember, you could be waking up more than 30 times an hour, losing out on much more sleep than someone without sleep apnea would, even if they had poor sleep. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### Sleep Apnea May Cause Weight Gain Independently Sleep apnea may cause weight gain through more than just making you sleep deprived, though. For example, one [study](https://journals.physiology.org/doi/full/10.1152/ajpheart.2000.279.1.H234) found those with sleep apnea may have higher levels of leptin, which causes their bodies to become resistant to it. This means the hunger-stopping hormone doesn’t work and may lead to you overeating, and therefore gaining weight. While leptin resistance has been seen in [obese patients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/), meaning sleep apnea may not be acting alone on the hormone, the study found higher leptin levels in those with sleep apnea independent of body fat content. Sleep apnea has also been linked to [metabolic dysfunction](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/), and it may cause it either through sleep deprivation or through the disorder itself. Those with the sleep disorder can have increased insulin resistance and glucose intolerance, which can lead to type 2 diabetes, weight gain, and the body storing more fat, especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md). Sleep apnea may cause metabolic dysfunction through a few different pathways. [Sympathetic activation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/) happens with each sleep apnea episode, which is when your sympathetic nervous system switches on, just like when you’re scared or angry. This activation can increase levels of circulating free fatty acids and promote insulin resistance. Increased catecholamine levels, hormones released when stressed, are seen in people who are awake longer after they’ve initially gone to sleep. And the broken sleep, repeated low oxygen levels, and triggering of inflammatory cytokines, or proteins, each night may make those with sleep apnea more prone to metabolic syndrome — which includes hypertension (high blood pressure), type 2 diabetes, and obesity. However, some of these pathways may be caused by the sleep deprivation and circadian misalignment (more on this soon) that sleep apnea causes. ### Sleep Apnea Treatment May Cause Weight Gain CPAP, or a continuous positive airway pressure machine, is a device people with sleep apnea can wear at night. It continuously pushes air into your airways, keeping them open. It’s often the first-line treatment for sleep apnea. On the surface, it sounds like it could help patients lose weight. CPAP therapy has been shown to [decrease the number of sleep apnea episodes](https://www.nejm.org/doi/full/10.1056/NEJMoa1606599) from about 29 an hour to 3.7. It can also help to decrease daytime sleepiness. This would, in theory, give people more energy to work out and they’d be less susceptible to the weight gain that sleep deprivation causes now they’re waking up less often during the night. An uncontrolled [study](https://pubmed.ncbi.nlm.nih.gov/9259715/) suggested CPAP can lead to a small short-term weight loss. The researchers said this may be due to increased daytime energy levels leading to increased exercise and wearing the CPAP device could be a sign of commitment to treatment, which could be reflected in other efforts to lose weight. Another [small study](https://pubmed.ncbi.nlm.nih.gov/23332533/) found a link between weight loss from dietary intervention and CPAP adherence. This may show that those with personality traits like [greater self-efficacy](https://thorax.bmj.com/content/70/3/205#ref-17) are more likely to stick to both diet changes and the sleep apnea treatment. However, it’s now accepted that [CPAP in and of itself doesn’t cause weight loss](https://thorax.bmj.com/content/70/3/205) and it may even lead to weight gain. One [study](https://pubmed.ncbi.nlm.nih.gov/24127141/) found sleep apnea patients using CPAP gained weight and those who were most compliant with CPAP gained the greatest amount. More research needs to be done, but one [paper](https://thorax.bmj.com/content/70/3/205) stated: “the findings strongly confirm that CPAP therapy for OSA produces a small increase in weight and definitely does not lead to weight loss.” This may not be the case for everyone, though. One [study](https://pubmed.ncbi.nlm.nih.gov/18595431/) found the body mass index (BMI) of women increased after a year of using CPAP, while there was no change in the BMI for men and non-obese participants. It’s not clear why CPAP therapy causes weight gain. It could be due to the treatment causing a decrease in leptin levels, but not a change in leptin resistance, leading to increased hunger. CPAP may also lead to reduced [energy expenditure during sleep](https://www.risescience.com/blog/do-you-burn-calories-when-you-sleep.md) as breathing becomes easier. Either way, this research shows that [weight loss therapies](https://thorax.bmj.com/content/70/3/205) should be used in conjunction with CPAP when treating sleep apnea in those who are overweight or obese. Despite the potential for weight gain, CPAP shouldn’t be avoided in most patients as the weight gained may be small. Plus, importantly, CPAP doesn’t make [weight loss strategies less effective](https://thorax.bmj.com/content/70/3/205), so it can be used to manage the sleep disorder while you lose weight through other means. ‍ ## Can Weight Loss Improve Sleep Apnea? The short answer is yes, weight loss has been shown to [reduce the symptoms and severity of sleep apnea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/), and may even result in treating it completely. Weight loss may be recommended as a treatment option alongside other sleep apnea treatments. One[study](https://pubmed.ncbi.nlm.nih.gov/15033131/) found one effect of weight loss was an improvement in participants’ sleep apnea. This was achieved through a cognitive-behavioral weight reduction program and a very low-calorie diet. A [paper](https://www.sciencedirect.com/science/article/abs/pii/S1087079212000974) on the topic stated: “The cornerstone of treatment of overweight patients must be weight reduction by lifestyle changes (healthy eating habits, food behavior therapy if needed and physical activity) and this should be the first-line treatment for all OSA patients. If necessary, bariatric surgery may represent an option in carefully selected patients who are severely obese.” [Bariatric surgery](https://www.sciencedirect.com/science/article/abs/pii/S000293430801259X) has been shown to significantly reduce how many sleep apnea episodes happen each night by about 38 an hour, but not cure it completely. ‍ ## How to Manage Weight Gain with Sleep Apnea? We’ve shown weight gain can lead to sleep apnea and make it worse, and sleep apnea can lead to weight gain. And weight gain from poor sleep can come from sleep apnea or sleep loss outside of the sleep disorder. But you can work to break the vicious circle by focusing on sleep debt and circadian alignment. Here’s what to do. ### Lower Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep debt you have. [Sleep debt is the measure of how much sleep you owe your body compared to your sleep need](https://www.risescience.com/blog/what-is-sleep-debt.md). In the [RISE app](https://www.risescience.com/.md), we calculate it over your last 14 nights. The higher your sleep debt, the more prone to weight gain you’ll be. By keeping sleep debt low, you’ll have more energy each day to enjoy life and to exercise and stick to a diet to aid weight loss and improve sleep apnea. Plus, you’ll be stopping high sleep debt itself adding to weight gain and improving your overall health. You can find out more about [how sleep debt contributes to weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) here. The good news about sleep debt is you can take steps to pay it back and [catch up on lost sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md). You can lower your sleep debt by: * **Taking naps:** Check RISE for the best time to do this to avoid disrupting your nighttime sleep. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your body clock. * **Improving your sleep hygiene:** This helps you fall asleep quicker and wake up less often during the night, meaning you get more sleep overall. More on what to do soon. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Live in Sync with Your Circadian Rhythm Your circadian rhythm is your internal body clock. It runs on a roughly 24-hour cycle and dictates things like when you feel awake and sleepy and when your body produces certain hormones. You might be out of sync with it if: * **You’re a shift worker.** * **You’re ignoring your chronotype:** For example, you’re a night owl who forces themselves to wake up early. * **You have** [**social jet lag**](https://www.risescience.com/blog/social-jetlag.md)**:** Or a big difference between your body clock and your social clock, such as when you wake up later at the weekends, which about [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do. You can learn [how being out of sync with your circadian rhythm leads to weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) here. To stay in sync with your circadian rhythm: * Go to bed and wake up at roughly the same times each day. * [Don’t eat meals too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) and eat them at regular times. [Eating late may make sleep apnea symptoms worse](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/), and in those with the sleep disorder, can also increase your sleep latency, time awake during the night, and light sleep. * Get bright light first thing and avoid it before bed, as light is the most powerful cue your circadian rhythm has to the outside world. The RISE app can tell you the best time to get and avoid light, stop eating, and when your body naturally wants to go to bed and wake up to help you stay in sync with your circadian rhythm. The app can also predict your natural energy peaks and dips each day. This way, you can schedule workouts to when you’ll have the most energy to do them. Exercise can not only help you lose weight, which is key to improving sleep apnea, but it may help to reduce [sleep-disordered breathing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339801/) even if you don’t lose weight. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm.* ### Improve Your Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits. Sleep hygiene is the set of healthy sleep habits you can do each day to help you fall asleep faster and wake up less often during the night. Sleep hygiene is useful because: * It can help keep sleep debt low by making sure nothing keeps you up at night — even more important when you’ve already got sleep apnea waking you up. * It can help keep you in sync with your circadian rhythm by helping you feel sleepy at the right time each evening. * It can make sure the sleep you do get with sleep apnea is the best it can be. The [RISE app](https://www.risescience.com/.md) can help you improve your sleep hygiene by coaching you through 20+ behaviors each day. These range from getting bright light in the morning to avoiding coffee, alcohol, large meals, and light in the evening. RISE will tell you the ideal time you should be doing these behaviors based on your circadian rhythm each day. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## What Are Sleep Apnea Treatments? As we mentioned earlier, CPAP and weight reduction via lifestyle changes are the first-line treatments for sleep apnea. But there are other treatments out there, and you may be prescribed more than one to help you improve or manage your condition. Sleep apnea treatments include: * Continuous positive airway pressure machine, or CPAP, which pushes air into your airways to keep them open * Oral appliances * Weight loss * Exercise * Lifestyle changes, like quitting smoking, reducing alcohol, and [sleeping on your side instead of your back](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * Surgery to aid weight loss or remove soft tissue from your mouth or throat. You can learn more about [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. ## Reduce the Chance of Weight Gain Even with Sleep Apnea The sleep apnea and weight gain connection runs deep. Being overweight increases your odds of sleep apnea, and gaining weight can make the sleep disorder worse. But sleep apnea can also cause weight gain, either through sleep deprivation or through the condition itself. All this creates a vicious circle of further weight gain and worsening sleep apnea. As well as seeking treatment for sleep apnea, you can also work to keep your sleep debt low and live in sync with your circadian rhythm — two things that can assist with weight loss and stop you gaining additional weight. Use the [RISE app](https://app.adjust.com/oha9msp) to find out how much sleep debt you have and what your circadian rhythm looks like each day so you can schedule your sleep, exercise, and meals to match. Plus, the app can guide you through 20+ sleep hygiene habits to help with both keeping sleep debt low and staying in circadian alignment, as well as making sure the sleep you do get with sleep apnea is the best it can be. ‍ ## Your snoring, sleep apnea, and weight questions answered: * [How do you know if you have sleep apnea?](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * [How to get rid of sleep apnea: 11 treatment options](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [What is the best sleep position for sleep apnea?](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Can you take testosterone if you have sleep apnea?](https://www.risescience.com/blog/testosterone-and-sleep-apnea.md) * [Why am I snoring all of a sudden? Causes and how to stop it](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) * [How to stop snoring: 16 methods for a quiet night's sleep](https://www.risescience.com/blog/how-to-stop-snoring.md) * [How to sleep when someone is snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) * [Why can't I lose weight? It's more than diet and exercise](https://www.risescience.com/blog/why-cant-i-lose-weight.md) * [How to lose weight without exercising? Get your sleep right](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) * [What is the best way to lose weight? 2 science-backed steps](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) * [How to lose belly fat overnight? Low sleep debt can help](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md) * [What exercise burns the most belly fat? Try sleep](https://www.risescience.com/blog/what-exercise-burns-the-most-belly-fat.md) * [How to lose belly fat naturally?](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md) * [What time should you stop eating to lose weight?](https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight.md) * [Sleep and weight loss: what's the connection?](https://www.risescience.com/blog/sleep-and-weight-loss.md) * [How to stop cortisol weight gain? Science-backed methods](https://www.risescience.com/blog/how-to-stop-cortisol-weight-gain.md) * [Do you burn calories when you sleep? Here's how to burn more](https://www.risescience.com/blog/do-you-burn-calories-when-you-sleep.md) * [How to lose weight during menopause: 10 weight loss methods](https://www.risescience.com/blog/how-to-lose-weight-during-menopause.md) ‍ ## FAQs ### Can sleep apnea cause you to gain weight? Yes, sleep apnea can cause you to gain weight, either through the sleep deprivation it causes, the treatment for the sleep disorder, or the sleep disorder itself. Gaining weight can also make sleep apnea worse, so it creates a vicious circle. ### Does sleep apnea make it difficult to lose weight? Yes, sleep apnea can make it difficult to lose weight as the disorder itself, the sleep deprivation it causes, and the treatment may cause you to gain weight. However, low-calorie diets and cognitive-behavioral programs have been shown to help those with sleep apnea lose weight and improve the severity of the sleep disorder. ### Will treating sleep apnea help me lose weight? Treating sleep apnea may help you lose weight as the treatment can help you get more sleep overall each night, and sleep deprivation can lead to weight gain. Treating sleep apnea can also increase your daytime energy levels, which can help you exercise more. ### What causes sleep apnea? Sleep apnea is caused by the muscles in your throat relaxing and your airways collapsing, cutting off your breathing while you sleep. It can be caused by being overweight. You’ll have an increased risk of sleep apnea if you have a large neck, smoke, drink alcohol, or have a health condition like diabetes or heart disease. Age, gender, and genetics also contribute to the risk of developing sleep apnea. ### How to treat sleep apnea? Sleep apnea can be treated through a CPAP machine, oral appliances, losing weight, exercising, surgery, and lifestyle changes like quitting smoking, reducing drinking, and sleeping on your side. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Is Sleep Before Midnight Better? Sleep MD Busts the Myth published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-before-midnight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is Sleep Before Midnight Better? Sleep MD Busts the Myth Published 2024-02-20 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Sleep Before Midnight: Is it Worth More? * Sleep before midnight isn’t better, more restorative, or more valuable than sleep after midnight. * But the sleep *you* get before midnight may be needed to get enough sleep and stay in sync with your body clock — two key factors affecting your energy levels, performance, and overall health and wellness. * The RISE app can tell you when your body wants to sleep — whether that’s before midnight or not — and help you get enough sleep at the right times for you. You may have heard the saying “one hour of sleep before midnight is worth two after.” But are you doomed to poor health and low energy if you can’t get to sleep before the clock strikes 12 p.m.? Below, we’ll cover whether sleep before midnight is more valuable than sleep after. Plus, we’ll share how RISE works out the best bedtime for you and helps you fall asleep at this time night after night. ## Advice From a Sleep Doctor “Many of us should go to sleep before midnight, but there’s nothing magical about these pre-midnight hours specifically,” says Dr. Chester Wu. “It’s just that many of us need to go to sleep before 12 a.m. to get enough sleep overall and to stay in sync with our body clocks. This improves our energy, focus, and physical and mental health.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Is Sleep Before Midnight Better Than Sleep After Midnight? Sleep before midnight isn’t inherently better than sleep after midnight, but you may need the hours of sleep before midnight to get enough sleep for you at the right times for your body. Whether you need to go to sleep before midnight depends on your: * Sleep need * Optimal sleep schedule ### Sleep Need [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Your sleep need is the genetically determined [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md). Most of us need to be up at a certain time each morning and, therefore, need those pre-midnight hours to get enough sleep. For example, if you wake up at 6 a.m. and you need eight hours of sleep, going to bed after midnight will lead to sleep debt. Sleep debt is the measure of how much sleep you owe your body. The more sleep debt you have, the more tired you’ll feel and the worse your productivity, mood, and mental and physical health may be. **You can learn more about** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** RISE works out how much sleep you individually need and keeps track of your sleep debt. **Did you know?** Sleep needs are highly individual. Among 1.95 million RISE users aged 24 and over, sleep needs ranged from five hours to 11 hours 30 minutes. Almost half needed eight hours or more sleep — meaning they’d have to sleep in way past 8 a.m. to get enough sleep if they went to bed at midnight, let alone after. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### Optimal Sleep Schedule Your [optimal sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) may include a bedtime that’s before midnight. Firstly, the most important aspect of a good sleep schedule is that it gives you enough time to meet your sleep need. Beyond this, timing is important. You want to keep a consistent sleep schedule that matches your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock. This can boost your energy, performance, and lower your odds of [health conditions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) like obesity, diabetes, depression, and cardiovascular disease. **Learn** [**why it matters what time you sleep**](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md)**, even if you get enough sleep, here.** **Expert tip:** Sleeping at consistent times can also help you get enough sleep. We found RISE users with consistent sleep-wake times have lower sleep debt than those with inconsistent sleep-wake times. To match your circadian rhythm, your sleep times will either match your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (whether you’re an early bird or night owl) or, if this isn’t possible, you want to [shift the timing of your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) to match your lifestyle. This can be useful for night owls who need to be up early for work, for example. So, for some of us, going to sleep before midnight is needed to stay in sync with our circadian rhythms. For others, going to sleep after midnight is OK, if it helps them stay in sync, as long as they can sleep in long enough to get enough sleep for them — this part is key! RISE predicts your circadian rhythm each day, so you can clearly see when your body naturally wants to go to sleep. To take the guesswork out of when to go to bed, check RISE for your Melatonin Window. This is the roughly one-hour window of time when your body’s rate of [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production, the sleep hormone, is at its highest. Going to bed during this time will help you stay in sync with your circadian rhythm and fall and stay asleep more easily. It may be before midnight for those on the early bird side and after midnight for night owls. Check RISE to see when your Melatonin Window will be each night. ![RISE app screenshot showing your melatonin window](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) RISE tells you the ideal time to head to bed. *RISE users on iOS 1.202 and above can* [*set up a reminder to check their Melatonin Window here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home)*.* ## Where Did the Sleep Before Midnight Myth Come From? It’s not clear where the sleep before midnight myth came from. It may be that because we live in an early bird world, it’s hard to go to sleep after midnight and get enough sleep, making those pre-midnight hours of sleep vital for many. Or it may be that when you stay up past midnight, you’re more likely to do unhealthy behaviors that disrupt your sleep, circadian rhythm, and health, like eating unhealthy midnight snacks, getting [blue light exposure](https://www.risescience.com/blog/do-blue-light-glasses-work.md), or drinking alcohol. These behaviors may be the reason you’re awake past midnight in the first place. There are also studies showing later bedtimes may be worse for your health, but they can be misleading and may confuse the impacts of sleep deprivation and unhealthy habits with going to bed past midnight. More on those soon. Midnight also has a nice ring to it, but there's nothing special about the time. Here are three more bedtime myths. ### Myth: Sleep Before Midnight is Deeper Sleep Sleep before midnight isn’t necessarily deeper. But if you go to sleep before midnight, that sleep has a chance of being deeper sleep because of how we cycle through sleep stages over the course of the night. You spend more time in deep sleep in the first half of the night and more time in rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)), in the second half. But this pattern will happen if you go to sleep after midnight, too. ### Myth: Sleep Before Midnight is More Valuable Because it’s Deeper If you do get more deep sleep before midnight, that doesn’t mean this part of your night is more valuable — or that an hour of sleep before midnight is worth two after. All stages of sleep are important. For example, REM is needed for creativity, memory consolidation, and emotional processing. The best [way to get enough deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) — and enough of every other stage — is to get enough sleep for you at consistent times. ### Myth: You Should Go to Bed Within Two to Three Hours of Sunset You don’t need to go to bed within two to three hours of sunset. While you want to wind down and go to bed when it’s dark and be awake when it’s light — and well-timed exposure to natural light can help regulate your sleep cycle — there’s no set time for when you should go to bed. The best sleep schedule looks different for everyone and it isn’t always before midnight. Sticking to this sunset rule would mean your bedtime changes throughout the year. It would be a very early 7 p.m. or so in the contiguous U.S. summer, and never (not to mention before midnight) in northern Alaska’s summer when the sun doesn’t set! It’s best to stick to the same bedtime all year. **We’ve covered the** [**healthiest time to sleep and wake up**](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Is It Bad to Sleep After Midnight? It’s bad to sleep after midnight if sleeping at this time means you’re not getting enough sleep or you're disrupting your body’s circadian rhythm. There’s not a lot of research on the implications of sleep timing before vs after midnight specifically. There *are* some studies showing sleep before midnight is important for many of us, based on our sleep needs and sleep schedules. But these studies can often be misinterpreted to show sleep before midnight is better. Correlation can be confused for causation, and the impacts of sleep deprivation or circadian misalignment can be confused with the impacts of sleeping after midnight. Other studies used to argue for sleep before midnight may not really be supporting it at all. Some studies fail to take into account chronotype or sleep need, among other issues. Here’s what some of that research on midnight bedtimes actually says. ### Worse Mental Function and Behavior The “mind after midnight” hypothesis suggests you think differently once the clock strikes 12 a.m. The thinking here goes, a cocktail of sleep deprivation and circadian misalignment can cause brain changes that impair your mood and decision-making skills, and lead to engaging in more harmful behaviors. Supporting this hypothesis, [research from 2022](https://www.frontiersin.org/articles/10.3389/fnetp.2021.830338/full) found there’s an increase in impulsive and maladaptive behaviors at night, like eating unhealthily, crime, self-harm, and alcohol and substance abuse. But there’s nothing special about midnight exactly. The researchers themselves point out this time will be different for everyone, with night owls experiencing it much later than early birds. There’s also individual differences in how much being awake at night affects your mental functioning. ### Increased Risk of Cardiovascular Disease A [2021 study](https://academic.oup.com/ehjdh/article/2/4/658/6423198) published in the *European Heart Journal* looked at a week of sleep times from more than 88,000 people and compared them against follow-up reports of cardiovascular disease over almost six years. The results showed going to sleep between 10 p.m. to 10:59 p.m. was linked to the lowest risk of cardiovascular disease — this time is sometimes called “the golden hour of sleep.” Those who fell asleep at or after midnight had a 25% greater risk of cardiovascular disease compared to this time. And the small group who fell asleep *before* 10 p.m. had a 24% increased risk. “While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health,” said study author [Dr. David Plans](https://www.escardio.org/The-ESC/Press-Office/Press-releases/Bedtime-linked-with-heart-health) of the University of Exeter in the U.K. He added: “The riskiest time was after midnight, potentially because it may reduce the likelihood of seeing morning light, which resets the body clock.” But this doesn’t mean you necessarily need to sleep before midnight for heart health. When adjusted for sex, the increased risk was stronger in women, and only pre-10 p.m. bedtimes remained risky for men. The study concluded there may be an increased risk of cardiovascular disease “for women in the presence of circadian disruption from sleep timing, independent of other factors.” That means, to protect your heart health, focus on keeping a regular sleep schedule that allows you to get enough sleep for you. This study is often used to argue the value of sleep before midnight. But, because most participants had bedtimes between 10 p.m. and 10:59 p.m. or 11 p.m. to 11:59 p.m., the study more accurately shows the effects of sleep timing, mainly before midnight, and the value of a regular sleep schedule to reduce the risk of cardiovascular disease in women. ### Worse Mental and Physical Health A [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A8/7181659) — co-authored by Rise Science sleep advisor [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University — found that sleeping early is linked to a decreased risk of mental and physical health disorders — even for night owls. The conclusion was: “Going to sleep early, irrespective of natural proclivity and potential circadian misalignment, is associated with better mental and physical health.” It’s not clear why going to sleep early has this effect, but it may be because earlier sleep times are usually linked to getting enough sleep, healthier lifestyle choices, and getting more natural light, which helps regulate your circadian rhythm. Midnight isn’t studied specifically, however. ### Increased Risk of Mortality A [2018 study](https://pubmed.ncbi.nlm.nih.gov/29642757/) found being a night owl was linked to an increased risk of all-cause mortality compared to being an early bird. But, again, this just shows correlation, not causation, and midnight isn’t highlighted specifically. Night owls may have poorer health due to chronic circadian misalignment and sleep debt. ## Should I Go to Bed Before Midnight? You should go to bed before midnight if: * You need to wake up at a certain time and going to bed after midnight will mean you won’t get enough sleep. * Going to bed before midnight will help you stay in sync with your circadian rhythm and keep a consistent sleep schedule **We’ve covered** [**when you should go to sleep**](https://www.risescience.com/blog/what-time-should-i-go-to-sleep.md) **here.** [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Sleep at the Right Time for Your Body? To sleep at the right time for your body, maintain good sleep hygiene. These are the daily habits that can help you fall and stay asleep, get the best sleep possible, and get all the deep sleep (and other sleep stages) you need. Good sleep hygiene includes: * Getting light first thing * Avoiding light in the run-up to bedtime * Avoiding coffee, alcohol, vigorous exercise, and large meals too close to bedtime * Do a relaxing bedtime routine like taking a warm bath or reading RISE can tell you the best time to do 20+ sleep hygiene habits based on your circadian rhythm. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app sends you 20+ sleep hygiene habit reminders. ‍ **Night owl trying to sleep before midnight? Learn** [**how to become a morning person**](https://www.risescience.com/blog/how-to-become-a-morning-person.md) **here.** *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ## Midnight is Too Late to Go to Sleep — For Some The hours of sleep before midnight aren’t any more restorative or valuable than the hours after, but they are vital for many of us. The most important thing is that you’re getting enough sleep for you at the right times for your circadian rhythm, and this may include an hour or two of sleep pre-midnight. To find out whether you need to be asleep before midnight, use RISE to see how much sleep you need and when your body wants to get this sleep. RISE can then guide you through 20+ sleep hygiene habits to help you get a good night’s sleep — whatever time that is. All this can lead to better sleep patterns and more energy. As one user puts it, “This app completely fixed my sleep schedule!...I never realized how deprived of sleep and unregulated my sleeping pattern was and to my surprise, once it was fixed, I didn’t need coffee or a nap or anything else to have energy for the day.” [Read the review](https://appfollow.io/app/564260/review/352806584?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). It doesn’t take long to feel the difference — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md)[Blog ![](/assets/638ce8afdf3d0f800fdeefff_why-do-i-sleep-so-late-n.avif) Circadian Rhythm #### Why Do I Sleep So Late? Get Your Sleep Cycle Back on Track 20 MINS](https://www.risescience.com/blog/why-do-i-sleep-so-late.md) --- title: Sleep Calculator: Get the Hours Needed To Wake Up Refreshed published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-calculator domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Calculator: Get the Hours Needed To Wake Up Refreshed Updated 2024-01-29 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) There are a lot of sleep calculators out there. Some take your preferred wake-up time and count back five 90-minute sleep cycles, others just take off eight hours. But sleep, and how much of it we need to feel our best, is more complicated than that. There are many factors that go into working out how much sleep you need, when you should go to bed and wake up, and how you can wake up feeling refreshed. Below, we’ll dive into the problem with many sleep calculators and how the [RISE app](https://www.risescience.com/.md) can help. ‍ [Why should I calculate how much sleep I need?](#should) [How do I calculate how much sleep I need?](#much) [How do I calculate how much sleep I get?](#sleep) [What are the best times to go to sleep and wake up?](#best) [How can I get enough sleep each night?](#enough) ‍ ## Why Should I Calculate How Much Sleep I Need? The [National Sleep Foundation](https://pubmed.ncbi.nlm.nih.gov/29073412/) says healthy adults should get between seven and nine hours of sleep a night. But that doesn’t mean you should simply aim for an amount between those two numbers and be done with it. These guidelines are exactly that: guidelines. And experts say that while it’s a good starting point, guidelines don’t take into account individual sleep needs. Your sleep need is the amount of sleep you need each night. It’s determined by genetics, just like height and eye color, so it’s unique to you and it’s set from early adulthood. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of the population may need 9 hours or more sleep a night. So, simply aiming for seven hours because it’s within the seven-to-nine-hour suggestion could leave you getting much less sleep than you need to feel and perform at your best. A [2018 paper](https://www.dovepress.com/sleeping-hours-what-is-the-ideal-number-and-how-does-age-impact-this-peer-reviewed-fulltext-article-NSS) looking into the ideal sleep duration said: “Sleep duration recommendations issued by public health authorities are important for surveillance and help to inform the population of interventions, policies, and healthy sleep behaviors. However, the ideal amount of sleep required each night can vary between different individuals due to genetic factors and other reasons, and it is important to adapt our recommendations on a case-by-case basis.” The researchers added that these guidelines often come from observational studies and self-reported data. Not only is it difficult to [accurately measure](https://pubmed.ncbi.nlm.nih.gov/22850546/) how much sleep you’re getting by yourself, the guidelines were derived from how much sleep people were getting, not how much they actually need. And all too often the amount of sleep you’re getting is less than you need. Our brains can adapt to how much sleep we get, so we might be feeling totally fine when really we need more sleep to reach our full potential. When you don’t meet your sleep need, your [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md), [creativity](https://academic.oup.com/sleep/article/11/6/528/2751143), and mental well-being decreases, while your risk of things like [high blood pressure](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913764/), heart disease, and[obesity](https://www.risescience.com/blog/why-cant-i-lose-weight.md) increases — so it’s important to know your individual sleep need. By using a sleep calculator like RISE, you can stop relying on guidelines and guesswork, and find out your actual sleep need once and for all. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## How Do I Calculate How Much Sleep I Need? Now we’ve established that it’s worth calculating your individual sleep need, rather than relying on general guidelines, here’s how to do it. ### The Manual Way You can work out how much sleep you need by waking up without an alarm clock for at least a week and keeping track of how long you naturally sleep for. This method is tricky for a few reasons, though. Firstly, you might sleep for longer than usual as your body is catching up on [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md). This is the sleep you owe your body. In the RISE app, we measure it over the last 14 nights. So, if your sleep need is 8 hours 10 minutes, but you’ve only been getting 7 hours a night recently, you’ll have built up sleep debt. When your body gets the chance (like when you don’t set an alarm), it’ll want to oversleep your sleep need to catch up on this sleep deprivation. Without a sleep calculator, it’s hard to know if you’re sleeping for longer than usual because that’s your sleep need or because your body is paying down sleep debt. Secondly, it’s difficult to accurately work out how much sleep you get by yourself. For example, eight hours in bed doesn’t equal eight hours of sleep. You need to think about [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), which is the measure of how long you spend in bed actually sleeping. This is made up of sleep latency (how long it takes you to fall asleep) and sleep fragmentation (how often you wake up during the night). Plus, you might wake up feeling groggy — this is natural and it’s called [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) — and think this means you haven’t had enough sleep. Thirdly, and perhaps most importantly, most of us simply don’t have the luxury of not setting an alarm — especially for a whole week! The only time you might be able to try this method is when on vacation. ### The Accurate Way ![RISE app screenshot showing how much sleep debt you have.](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can work out how much sleep debt you have. You can use a sleep calculator to work out your individual sleep need — and this method is much more accurate. However, don’t just turn to any old sleep calculator. You need one that will actually work out your sleep need, rather than relying on those guidelines we spoke about earlier. The RISE app uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your sleep need and give you a number in hours and minutes. The app can also work out how much sleep debt you’re carrying, so you know if your body wants to temporarily sleep for longer. You can learn more about [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) here. ‍ ## How Do I Calculate How Much Sleep I Get? Once you know your sleep need, it’s time to work towards getting it each night. Sleep calculators can also help you accurately work out how much sleep you’re getting. We’ve already covered some of the problems of trying to work out how long you slept for by yourself. They include: * Thinking time in bed is the same as time asleep. * Not being able to calculate sleep efficiency – do you really know down to the minute how long it took you to fall asleep last night? * Overestimating how much sleep you got — it’s easy to bump this number up, especially if you want to feel better about your lack of sleep. [Study](https://pubmed.ncbi.nlm.nih.gov/22850546/) after [study](https://pubmed.ncbi.nlm.nih.gov/33484386/) has shown that self-reported sleep data isn’t accurate. In fact, a [2021 study](https://pubmed.ncbi.nlm.nih.gov/33484386/) measuring participants’ sleep patterns found the average agreement level between self-reported sleep and sleep measured by a device was only 57%. Even if you do use a sleep calculator or fitness tracker, it’s easy to get caught up in different sleep scores that don’t really matter. Experts don’t have an agreed-upon definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X), for example. And while checking out your complete sleep cycles and time spent in different stages is interesting, it’s easy to thinkdeep sleep is the most important stage to get, light sleep isn’t very good, and rapid eye movement sleep (REM sleep) is just for dreaming — when really, all stages are needed for optimum health and maximum energy. In reality, [you don’t need to know how long you spent in non-rapid eye movement sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) (non-REM), how “good” of a sleeper you are, or even know your sleep health score — you just need to know your sleep debt. When you know how much sleep debt you have, you’ll know if you’re meeting your sleep need each night or if you need to catch up on lost sleep. The RISE app uses phone motion-based sleep detection to work out when you fall asleep, when you wake up during the night, and when you get up in the morning. This will give you an accurate measure of how much sleep you get each night. You can also add in any naps you take during the day, so your sleep debt is more accurately measured. **Heads-up:** Sleep debt is the most important score to keep an eye on as it’s the single biggest thing determining how much energy you have each day. RISE takes into account your nightly sleep times and any naps to give you a number, and keeps track of sleep debt as you work to pay it back through oversleeping your sleep need at night or taking well-timed naps. ## Dive Deeper [![](/assets/66b41095f5870c77fda4be2c_sleeping-woman-wearing-a-smart-watch_result.avif) What’s a Good Sleep Score? And How Do You Improve Yours?](https://www.risescience.com/blog/sleep-score.md)[![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Quality vs. Sleep Quantity: What Matters More?](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[![](/assets/6609992d86dd65e13ff4d9cf_debt__3__result.webp) What’s the Best Sleep Debt Tracking App? The RISE App](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) ‍ ## What Are the Best Times to Go to Sleep and Wake Up? ![RISE app screenshot showing your melatonin window which can tell you the best time to go to sleep.](/assets/670f127c2b868ef84baee49d_66ec6f696b34f22835318969_6215699f1c8af4caa7505661_hE5Dy8aGdyWO28snPWqPbSB3FlLzoN-7ul1UhGWs-IqGOBe4p9aHLbDF82a71QHTv5BkwGwQsdTkDCDruzi8RFZjhpruhzWjlxOM.jpeg) The RISE app can tell you the best time to go to bed. Looking for the best times to go to sleep and wake up? Sleep calculators often just count back a set number of hours from your desired wake-up time, but to really maximize your energy levels, there’s more to it than that. It starts by finding out your sleep need. Use RISE to get a number to aim for each night. Once you know how long you need to sleep for, you need to add some buffer time to take into account sleep efficiency. Add 30 minutes to an hour onto your sleep need to find out how long you should be in bed. How long you add depends on [how quickly you fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md), and how long you’re awake for during the night. Don’t worry if you don’t fall asleep immediately, falling asleep within 10 minutes may actually be a sign of sleep deprivation. It’s normal to take 10 to 20 minutes to fall asleep. Taking longer than 20 minutes may be a sign of stress, a medical condition, or poor sleep hygiene (more on how to improve this to improve your sleep efficiency soon). And repeatedly taking longer than 30 minutes to fall asleep could be a sign of a sleep disorder like insomnia. Once you know how long you should be in bed for each night, it’s time to find out the best times to do this. You need to think about your chronotype, or whether you’re an early bird, night owl, or somewhere in between. You should try to honor your chronotype and go to sleep and wake up when your body naturally wants you to. You should also think about your social clock, or the commitments you have — such as the time you need to start work or get the kids up for school. If your ideal wake time doesn’t fit with your lifestyle, you can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) (your body clock) and shift it earlier. You can also check RISE to see your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As [melatonin helps prime your body for sleep](https://www.risescience.com/blog/what-does-melatonin-do.md), this is the ideal time to head to bed. The app also shows you your “Wake Zone,” or the best time to wake up, too, based on your sleep need and body clock. ‍ ## How Can I Get Enough Sleep Each Night? Looking at data can be interesting, of course, but most of us don’t just want to know how much sleep we need, we want to actually get that amount to start enjoying more energy. RISE goes beyond traditional sleep calculators to help you actually get the sleep you need each night to feel your best each day. Firstly, it works out and keeps track of your sleep debt, the biggest thing determining your energy levels. We recommend keeping sleep debt below five hours to feel and function your best. If you’ve got a lot of sleep debt, you can pay it down by: * **Taking naps:** Check RISE for the best time to do this. ([What’s the best nap length for you?](https://www.risescience.com/blog/best-nap-length.md)) * **Going to bed a little earlier (**[**How to sleep early: steps to shift to an earlier bedtime**](https://www.risescience.com/blog/how-to-sleep-early.md)**)** * **Sleeping in a little later:** [Keep this to an hour or two to avoid disrupting your body clock](https://www.risescience.com/blog/sleeping-in.md), though. * **Improving your sleep hygiene:** This is the set of sleep habits that will help you fall asleep faster and wake up less often during the night, so you get more sleep overall. Secondly, it guides you through 20+ [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits to help you get a good night’s sleep. This includes things like: * Getting light exposure in the morning and avoiding it in the evening by dimming the lights and putting on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed. * Avoiding [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md), [exercise](https://www.risescience.com/blog/exercise-before-bed.md), [alcohol](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) and [large meals](https://www.risescience.com/blog/sleeping-after-eating.md) too close to bedtime. * Keeping your bedroom dark, cool, and quiet to minimize disruptions. RISE tells you when to do these sleep hygiene behaviors at the right time for you based on your circadian rhythm each day, making them more effective. Finally, check RISE for your Melatonin Window each night and aim to go to sleep during this one-hour window for a better chance of falling and staying asleep. ## Use a Sleep Calculator That Actually Works Whether you’re looking to find out how much sleep you need, the ideal time to go to bed, or you want to track how long you sleep for each night the [RISE app](https://www.risescience.com/.md) is the accurate way to do it. The app works out your sleep need down to the minute. Forget about sleep cycle calculators and tracking the stages of sleep, and focus instead on the sleep score that makes the biggest difference: sleep debt. RISE works this out for you and keeps track of it as you work to pay it back. Plus, the app helps you get better sleep by guiding you through 20+ sleep hygiene habits, so you don’t just know how much sleep you need, you can actually begin getting it. ## FAQs ### How do I calculate how many hours of sleep I need? You can calculate how many hours of sleep you need by waking up without an alarm for at least a week and keeping track of your sleep times. The more accurate way, however, is by using the RISE app. RISE uses your phone use behavior and proprietary sleep-science-based models to work out how much sleep you need and it gives you a number in hours and minutes. You can learn more about how much sleep you need here. ### How many hours of sleep did I get? You can keep a manual log to work out how many hours of sleep you get each night, but studies show this isn’t very accurate. Use the RISE app instead, which monitors your sleep times, including how long you were awake for during the night. You can also add in your nap times for a better measure of your sleep debt, or how much sleep you owe your body. ### Sleep calculator app RISE is a sleep calculator app that works out your individual sleep need, or how much sleep you need each night, and your sleep debt, or how much sleep you owe your body. The app also shows you the best time to go to sleep and wake up based on your body clock. ### Sleep calculator by age According to the National Sleep Foundation, different age groups need a different amount of sleep. Newborns need 14 to 17 hours of sleep, infants need 12 to 15, toddlers 11 to 14, preschoolers 10 to 13, school-aged children 9 to 11, teenagers 8 to 10, and adults 7 to 9. Older adults need the same amount of sleep as younger adults, despite what guidelines say, but it may be harder to get. Rather than relying on generic guidelines, however, you can use the RISE app to find out your individual sleep need down to the minute. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Deprivation Stages and Why Sleep Debt Matters More published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-deprivation-stages domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Deprivation Stages and Why Sleep Debt Matters More Updated 2024-02-22 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Coping, struggling, suffering, losing it. Though hardly a scientific classification of sleep deprivation stages, those words in that order paint a picture of what it can feel like as hours of sleep loss begin to add up over days or weeks. In medical studies, sleep deprivation is often measured in 12- to 24-hour windows: 24 hours of sleep deprivation, followed by 36, 48, 72, and eventually, 96 hours without sleep. However, most of us will never experience the later stages of sleep deprivation. Acute and chronic sleep debt, on the other hand, are all too common. Taking into account the low energy, decline in cognitive function, and medical problems associated with even low-level sleep deprivation — the effects of mounting sleep loss are alarming. The good news? It is possible to catch up on sleep. In this article, we’ll explain the different stages of sleep deprivation and explore the differences between acute sleep debt and chronic sleep debt . Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you adopt better sleep hygiene habits to reduce your sleep debt and increase your daytime energy levels. ‍ [What is sleep deprivation?](#deprivation) [What are the sleep deprivation stages?](#stages) [What are the two types of sleep debt?](#types) [How can I tell if my sleep debt is too high?](#high) [Can you pay down sleep debt?](#down) [How can I reduce my sleep debt?](#reduce) [What is sleep hygiene?](#hygiene) ‍ ## What is Sleep Deprivation? Sleep deprivation happens when you don’t get enough sleep. This could be caused by things like stimulants, shift work, or sleep problems keeping you up, or it could be a choice as you socialize or engage in[sleep procrastination](https://www.risescience.com/blog/sleep-procrastination.md) late into the night. Either way, if you don’t meet your sleep need, you’ll be sleep deprived. Your sleep need is the amount of sleep your body needs each night. It’s determined by genetics — just like your height and eye color — and [it’s not simply eight hours for everyone](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md). In fact, the average sleep need is[8 hours 10 minutes](https://www.nature.com/articles/srep35812), plus or minus 44 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) may need 9 hours or more sleep a night. And while a little bit of sleep deprivation isn’t serious, getting too much can make you feel awful and take a toll on your physical health and mental health. In fact, sleep deprivation was used as[a form of torture](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890253/) as far back as 17th century England and it was one of the "enhanced interrogation techniques" used at Guantanamo Bay starting in 2003. Detainees would commonly experience cognitive impairment followed by slurred speech and sometimes hallucinations and paranoia. But why does lack of sleep wreak such havoc and misery? It seems to be something akin to inadequate waste removal. In 2013, Dr. Maiken Nedergaard and her team at the University of Rochester Medical Center discovered a system that drains waste products from the brain.They named it[the glymphatic system](https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain). It’s a cleanup system that’s most active during sleep and uses cerebrospinal fluid to flush away toxic byproducts that accumulate between cells. The longer you go without sleep, the more these waste products pile up, and the lousier you feel. Perhaps that’s why sleep loss is sometimes considered to be a kind of low-level brain damage. A recent study from Ohio State found that sleep loss[resembles symptoms of a concussion](https://pubmed.ncbi.nlm.nih.gov/32641197/). ‍ ## What Are the Sleep Deprivation Stages? Have you ever wondered[how long you can go without sleep](https://www.risescience.com/blog/how-long-can-you-go-without-sleep.md)? The longer you’re awake, the more intense and serious the negative impacts of sleep deprivation get, so you may not make it far. Here is a breakdown of the symptoms of sleep deprivation by the hour. (It’s worth noting that you don’t have to go long periods without sleep to feel these effects. Gradual sleep deprivation over multiple nights can cause similar impairment and damage. More on this later.) ### The Starting Stage: After 16 Hours Without Sleep Any amount of sleep that’s shorter than your sleep need will leave you sleep deprived, and the side effects will soon start to appear. The same goes for staying awake just slightly longer than usual. In his book, *Why We Sleep*, Matthew Walker explains, ”the recycle rate" of the human brain is around 16 hours. Stay up past that, and your brain is no longer working optimally. It’s becoming[an overflowing trash can](https://pubmed.ncbi.nlm.nih.gov/33829232/). And after 18 hours without sleep, you’ll suffer the same level of cognitive impairment as a person with a blood alcohol level (BAC) of 0.05%. ### Stage 1: After 24 Hours Without Sleep It’s almost impossible to feel and perform at your best the day after pulling an all-nighter. In fact, going 24 hours without sleep results in[cognitive impairment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) equivalent to having a BAC of 0.10%, higher than the legal limit for driving in all 50 states. You’ll probably feel drowsy, irritable, and may struggle to concentrate. ### Stage 2: After 36 Hours Without Sleep A 1997 study found that 36 hours of wakefulness can reduce attention span, slow reaction time, and increase the occurrence of microsleeps — brief,[involuntary episodes of unconsciousness](https://academic.oup.com/sleep/article/20/2/115/2731607). ### Stage 3: After 48 Hours Without Sleep Staying awake for two days straight not only makes you more prone to accidents, it also significantly[weakens your immune system](https://pubmed.ncbi.nlm.nih.gov/11382891/), as the body experiences a drop in natural killer cells that have antiviral and anti-tumor properties. [Cognitive processes](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2869.2006.00487.x) like decision making and judgment also take a significant hit. ### Stage 4: After 72 Hours Without Sleep If you don’t sleep for 72 hours, in addition to overwhelming sleepiness, you’ll likely experience heightened anxiety and possibly even[delusions and hallucinations](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048360/). ### Stage 5: After 96 Hours Without Sleep After four days without sleep — if you can even make it this far — your grip on reality won’t be very strong. You’ll experience[disordered thoughts](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048360/), hallucinations, delusions, dissociation, and trouble keeping track of how much time has passed. There aren’t many modern studies looking at the later stages of sleep deprivation as anything beyond 72 hours is deemed unethical. So, in reality, we don’t fully know the damage these later stages would do to our brains and bodies. ‍ ## What Are the Two Types of Sleep Debt? Because real life isn’t a timed series of extended sleep deprivation experiments, it’s helpful to use the concept of sleep debt as a way to measure and classify sleep loss. The only two stages of sleep deprivation that should really concern you are acute sleep debt and chronic sleep debt. ### Acute Sleep Debt Acute or short-term sleep debt is the running total of the hours of sleep you missed — as compared to your sleep need — over the past 14 days. Because it’s[the number that best predicts how you’ll feel](https://www.risescience.com/blog/what-is-sleep-debt.md) and function on any given day, acute sleep debt is the focus of the RISE app. We recommend keeping your sleep debt under five hours in order to feel and function at or near your best. You don’t have to pull an all-nighter to feel the effects of sleep deprivation. For example, if you miss meeting your sleep need by just one hour per night, after 10 days[you’ll be just as impaired](https://www.google.com/books/edition/Why_We_Sleep/8bSuDgAAQBAJ?hl=en&gbpv=0) as you would be if you’d been awake for 24 consecutive hours. Maybe you think it’s no big deal to stay up for a couple of hours past your bedtime to watch a new movie on Netflix, but when an hour or two of lost sleep here and there starts to pile up, you’ll suffer the consequences. Acute sleep debt comes with a host of implications across every aspect of health and performance. #### The Effects of Acute Sleep Debt * Daytime sleepiness and fatigue * Decreased attention span, focus, and productivity * A weakened immune system * Increased moodiness, irritability, and impatience * Changes to your metabolism including increased appetite * Increased risk of accidents ### Chronic Sleep Debt Sleep deprivation is a widespread problem with serious adverse health and social consequences, and the Centers for Disease Control and Prevention (CDC) has declared insufficient sleep[a “public health epidemic](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6056073/).” Studies show that chronic sleep debt — when you go for years or decades rarely meeting your sleep need, let alone paying any of the debt back — can have[serious health effects](https://www.ncbi.nlm.nih.gov/books/NBK19961/), including increased susceptibility to chronic disease and other medical conditions. #### The Effects of Chronic Sleep Debt * Greater risk for[weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md), obesity, and type 2 diabetes * Increased risk of high blood pressure, cardiovascular disease/heart disease, and heart attack * Higher risk of cancers, such as colorectal cancer and breast cancer * More susceptible to psychiatric disorders, fertility problems, and other health problems So, is the end state of[sleep deprivation death](https://www.risescience.com/blog/can-you-die-from-not-sleeping.md)? It certainly looks that way. Considering the serious ailments that become far more inevitable or are otherwise exacerbated by chronic sleep deprivation, it’s not surprising that years of[getting less sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/) than your body needs can hasten your demise. Recent research with fruit flies suggests[a direct link between sleep deprivation and death](https://news.harvard.edu/gazette/story/2020/06/study-reveals-guts-role-in-causing-death-by-sleep-deprivation/). But you don't actually have to die from sleep deprivation for it to feel like you're dying from sleep deprivation. Taking into account the extreme discomfort and cognitive decline caused by acute sleep deprivation and the serious health problems associated with chronic sleep deprivation, you might be ready to make getting enough sleep a top priority. But how can you know for sure if you have high sleep debt? ‍ ## How Can I Tell if My Sleep Debt Is Too High? ![RISE app photo showing how to keep track of your sleep debt.](/assets/6244f32f6b57b55e85cc2359_u7x_LK_sAut75yWvRJvfK1CEwJUTf9dApDOVzcNtqPtCO1d2JoDQf6ZWJR0lSqsqvHTI2Ng3UIBjb4EMB0CjeU4vIxcVBS1uhLlNWPOUQfjmvk_Uv05tVPStj0Bvv-W9ZII2QcGr.jpeg) The RISE app automatically calculates and keeps track of your sleep debt for you. As humans, we’re not the best at judging whether or not we’re sleep deprived. That’s because we have a natural ability to adapt subjectively to poor sleep. After just a few nights of sleep loss, you may think you’re doing fine, but all the while, you’re actually in decline across almost every measure that matters. So, how do you know if you’re suffering from acute sleep debt? The RISE app will tell you. Rather than getting into the gray area of trying to define or rate so-called “sleep quality,” (sleep experts don’t have an agreed upon objective[definition for sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)) or analyzing the different stages of sleep — deep sleep vs. rapid eye movement or REM sleep, for example — the RISE app focuses on the amount of sleep you’re getting, which is to say, whether or not you’re meeting your genetically-determined sleep need. *Go further with our posts:* [*How much deep sleep do you need? You don’t need to know*](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) *and* [*How much REM sleep do I need? PSA: You don’t need to know*](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md)*.* Using data from your phone, along with sleep-science-based models, the app learns your genetically driven sleep biology to calculate your sleep need in hours and minutes. From there, the app automatically calculates and keeps track of your 14-day sleep debt number for you. Because it’s not realistic to expect total sleep perfection all the time, we recommend keeping your sleep debt under five hours. At that level, you can still feel good and perform at or near your best. But what happens if your sleep debt number starts to creep up? Can you pay it down? ‍ ## Can You Pay Down Sleep Debt? The good news is yes: you can[catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) as acute sleep debt is reversible. In one study, participants who had their sleep restricted to 4.5 hours per night for a full week subsequently experienced a dramatic[improvement in cognitive performance](https://pubmed.ncbi.nlm.nih.gov/9231952/) and mood after getting just two full nights of recovery sleep. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Unfortunately, the research on recovering from chronic or long-term sleep debt is less conclusive. According to the National Institutes of Health, scientists and sleep experts have[doubts about the body’s ability to recover](https://www.nih.gov/news-events/nih-research-matters/weekend-catch-cant-counter-chronic-sleep-deprivation) completely from the serious health consequences associated with chronic sleep deprivation. But even if you can’t totally reverse the effects of chronic sleep deprivation, making a real effort to reduce your acute sleep debt is definitely worthwhile. It doesn’t take long to start feeling the benefits of lowering your sleep debt; most RISE users feel the benefits within five days. But if it’s possible and recommended to catch up on sleep, why do so many people believe you can’t? You might notice popular media stating you can’t[recover from sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md), and there’s a few reasons for that: * **Confusing acute and chronic sleep debt:** Articles saying you can’t catch up on sleep debt may be referring to studies on chronic sleep debt, instead of the debt you can pay back: acute sleep debt. * **Misunderstanding research:** Even articles talking about the right type of sleep debt can get things wrong. For example, if an article says you can’t pay back sleep debt at the weekend, they may mean a one-hour lay in won’t cut it and most people won’t prioritize getting extra sleep. But that doesn’t mean you biologically can’t catch up on sleep. * **Misleading headlines:** And, of course, we’re all aware of how headlines are written to grab our attention. A dramatic statement like “you can’t catch up on sleep” may get more clicks than one that says you can. ‍ ## How Can I Reduce My Sleep Debt? ### Acute Sleep Deprivation To reverse acute sleep deprivation, you either have to outsleep your sleep need until you pay down your sleep debt or let the clock run out on the 14 days by meeting your sleep need every single night. Although keeping a consistent sleep schedule is an important part of a healthy sleep routine, if your sleep debt is high, making small adjustments here and there can help you get out of debt. You can pay down sleep debt by: * **Taking naps:** Check RISE for the best time to do this so you don’t disturb your sleep at night * **Going to bed a little earlier** * **Sleeping in a little later:** Just be sure to keep this to one or two hours so you don't disrupt your circadian rhythm, or your[internal body clock](https://www.risescience.com/blog/biological-clock.md) that governs your natural sleep-wake cycle and other predictable energy fluctuations in roughly 24-hour periods. * **Maintain excellent sleep hygiene:** Sleep hygiene helps you fall asleep quicker and wake up less often during the night, therefore allowing you to get more sleep overall. More on what these sleep habits are below. ### Chronic Sleep Deprivation If you’ve been consistently not getting enough sleep, you can still change your ways, improve how you feel, and make sure you don’t add to the problem any further. First, use RISE to work out your sleep need and start aiming to get that amount of sleep each night with excellent sleep hygiene. You can work out the[best time to go to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) by thinking about your sleep need, morning commitments, and your chronotype (or whether you’re a morning person or night owl. Remember to factor in some extra sleep time for sleep latency, or the time it takes to fall asleep. If you find you need to go to sleep earlier in order to get the sleep you need, you can work on[resetting your sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) to make that happen. ‍ ## What is Sleep Hygiene? Sleep hygiene is the upkeep of daily and nightly behaviors that affect the way you sleep. To optimize your daily habits for a good night’s sleep and better next-day energy levels, follow these guidelines. These tips are useful for everyone, but especially for those who are trying to treat sleep deprivation. ### Time Your Light Just Right Your circadian rhythm is heavily influenced by the sunrise-to-sunset cycle. Ideally, you want to expose yourself to light — preferably sunlight — first thing in the morning to signal your brain to stop producing melatonin, a sleep-inducing hormone. (Going for a walk or a run during your morning sun time is even better, as physical activity during the day can help you sleep better at night.) Be sure to get natural light throughout the day, too, as this can make you less sensitive to it at night. Work by a window, go for walks, and take your workout outside to get more natural light exposure into your day. In the evening, you should avoid light — especially blue light and bright light — in the 90 minutes before bed to help support and maximize your body’s melatonin production. A pair of[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) can help, as can dimming the lights in your home. ### Avoid Caffeine, Alcohol, Large Meals, and Exercise Later in the Day/Night ![RISE app screenshot showing you when to limit caffeine.](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The RISE app can tell you when to stop sleep-disturbing behaviors each day. Because they are known sleep disruptors, don’t consume caffeine in the 10-12 hours before bed, big meals in the three hours before bed, alcoholic beverages in the 3-4 hours before bed, and avoid [exercise](https://www.risescience.com/blog/exercise-before-bed.md) an hour and a half before bed. The RISE app will remind you of these cutoff times. ### Make Bedtime a Matter of Routine Your circadian rhythm thrives on consistency, so keep a regular bedtime and wake time that allows you to meet your sleep need. And make sure you set aside time to disconnect from the stress of the day before you go to sleep. Schedule a nightly [wind-down period](https://www.risescience.com/blog/wind-down-time.md) to do some light reading, take a warm bath or shower, meditate, or sip a cup of decaf tea. ### Optimize Your Bedroom for Sleep The perfect sleep environment is cool, dark, and quiet. [Set your thermostat at 65-68 degrees](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), and try to keep your room completely dark. Light disrupts your body’s natural melatonin production, so use blackout curtains or blinds and[an eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). And because ambient sounds can disturb your sleep and cause nocturnal awakenings, use a white noise machine and[earplugs](https://www.amazon.com/dp/B005YUW7A2/). RISE can help you keep on top of 20+ sleep hygiene habits by reminding you when you should do them each day. You can learn more about how[sleep hygiene can improve your sleep](https://www.risescience.com/blog/poor-sleep-hygiene.md) here. ## Seek Medical Help if Needed If you practice stellar sleep hygiene but are still suffering with sleepless nights, talk to your healthcare provider or a sleep specialist. A sleep study and other tests can help determine if an underlying medical condition, sleep apnea, restless legs syndrome, or another sleep disorder could be part of the problem. ## Measuring Sleep Deprivation Stages With Sleep Debt Although it may be interesting to look at the effects of sleep deprivation after 24, 48, 72, and 96 hours of staying awake, breaking it down in terms of sleep debt is far more useful. After all, not many of us go 96 hours without sleep, but most of us can easily rack up sleep debt over 14 nights. When you know how much sleep debt you have, you know exactly how much sleep you need to get in order to keep or lower your sleep debt to less than five hours to be at your best. With[the RISE app](https://www.risescience.com/download-rise.md), all of the calculations are automatic. There are no extra steps to take to keep up with your progress. Not having to worry about or even see the fancy algorithms and all the data gathering going on behind the screen lets you focus on what’s most important — getting the right amount of sleep at night so you can have the energy you need during the day. ‍ ## More on sleep deprivation and how to reverse it: * [Sleep deficit? Here's how to get back in the black](https://www.risescience.com/blog/sleep-deficit.md) * [Why am I so tired? The two answers that matter most](https://www.risescience.com/blog/why-am-i-so-tired.md) * [Still tired after 8 hours of sleep? 3 likely culprits](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md) * [How much sleep do I need? It's more than you think](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) * [Sleep tracking: why you should focus solely on sleep debt](https://www.risescience.com/blog/sleep-tracking.md) * [How much sleep debt do I have? Here's how to measure it](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) * [Can you catch up on sleep and reverse the damage?](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) * [Should you be sleeping in on your day off?](https://www.risescience.com/blog/sleeping-in.md) * [How to wake yourself up when tired: 7 science-based tips](https://www.risescience.com/blog/how-to-wake-yourself-up-when-tired.md) * [Here's how to go to sleep fast when you need to](https://www.risescience.com/blog/how-to-go-to-sleep.md) ‍ ## FAQs ### What are the five stages of sleep deprivation? The five stages of sleep deprivation are what you experience after 24, 36, 48, 72, and 96 hours without sleep. Sleep studies often measure sleep loss in these 24-hour windows. ### How long does it take to suffer from sleep deprivation? You may start feeling symptoms of sleep deprivation after 16 hours of no sleep, and they’ll get progressively worse and more serious the longer you go without sleep. ### What are 3 common symptoms of being sleep deprived? 3 common symptoms of sleep deprivation include fatigue, irritability, and trouble concentrating. ### Does sleep deprivation have stages? Sleep deprivation symptoms are often measured in 24-hour windows, but the most applicable stages of sleep deprivation to everyday life are acute and chronic. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can You “Sober Up” From Sleep Drunkenness? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-drunkenness domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can You “Sober Up” From Sleep Drunkenness? Published 2022-01-18 ![](/assets/61e63a03b5e69fc263a957ad_drunk-man-sleeping-on-a-couch.avif) Waking up feeling groggy (aka [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md)) is part and parcel of life, no matter how much ads for mattresses and sleep supplements wish to dupe us into thinking it's the opposite! For the record, the human body isn't designed to wake up with all systems ready to go. But what if you find your sleep inertia is much more exaggerated than the typical "can't wake up" vibes in the morning? For example, you feel so disoriented when your alarm rings that you think it's an incoming phone call and try to answer instead of silencing it. Maybe you even exhibit worrying behaviors such as losing your sense of balance when you get out of bed or slurring your speech when you ask your family member to pass the jam at the breakfast table. If that sounds like you, it could be a case of sleep drunkenness, also medically known as confusional arousal. According to the [American Academy of Sleep Medicine](https://aasm.org/new-study-in-the-journal-sleep-finds-that-violent-behavior-that-occurs-during-disorders-of-arousal-is-provoked/), sleep drunkenness usually rears its head during childhood. As many as 17% of children experience this sleep disorder, while 3-4% of adults have it. Over the years, sleep drunkenness has gained greater awareness due to its debilitating impacts on daily life. Ahead, we show you how to "sober up" in the wake of sleep drunkenness and manage this sleep disorder. *Disclaimer: This post is not intended as medical advice. If you suspect you have sleep drunkenness or are diagnosed with it, please consult a licensed healthcare professional for treatment.* ## **Sleep Inertia and the Sleep Homeostat** Before we talk about sleep drunkenness, let's first understand how sleep inertia occurs relative to sleep homeostasis. You can think of the sleep homeostat as a seesaw that wants to be perfectly balanced. During wakefulness, adenosine (a drowsiness-inducing compound) builds up in your brain. This burgeoning sleep pressure tilts the sleep homeostat to one side and pushes you off into sleep when your bedtime rolls around. As you slumber, your brain gradually purges adenosine to rebalance the sleep homeostat. Because adenosine takes a while to dissipate, traces of it still linger in your system when your alarm clock rings. Consequently, you wake up feeling groggy and have the urge to lounge in bed. ## **Sleep Drunkenness: A Far More Severe Form of Sleep Inertia** Sleep drunkenness disorder, or confusional arousal, is a form of non-rapid eye movement (NREM) sleep parasomnia. Other arousal parasomnias include sleep terrors and sleepwalking. From a medical perspective, sleep drunkenness is a more severe form of sleep inertia with pernicious consequences for the individual. Three factors can intensify sleep inertia to the degree of sleep drunkenness: * **Did you meet your sleep need?** This is the genetically determined amount of sleep your body needs to feel and function at its best the next day. * **Are you carrying any** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md)**?** This is the amount of sleep you’ve missed out on in the past 14 days relative to your sleep need. At Rise, we recommend [keeping your sleep debt below five hours](https://www.risescience.com/insights/the-most-important-sleep-data-to-track.md) to feel and function at your best. It also gives you extra wiggle room to still feel all right on days when you anticipate not meeting your sleep need. * **Is your** [**sleep schedule**](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) **consistent?** Sleeping and waking up at times that are at odds with your circadian rhythm (your internal body clock) sets off circadian misalignment, which worsens wake-up grogginess. While sleep inertia triggers feelings of sleepiness, disorientation, and impaired cognition, sleep drunkenness takes it several steps further with symptoms such as: * Confusion * Slurred speech * Forgetfulness * Slowness * Incoordination * Impaired balance Unlike sleep inertia that only lasts up to 1.5 hours, sleep drunkenness takes its toll on your body for as long as four hours. In that sense, feeling as if you’re drunk on sleep extends far beyond the usual transitional state from sleep to wakefulness. ## **2 Common Triggers of Sleep Drunkenness** ![Sleep drunkenness: RiseApp My sleep](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app shows your running sleep debt on the Sleep screen. To complicate matters, sleep drunkenness has many culprits, from lifestyle to medical. We'll focus on the two common triggers that the average person likely encounters: sleep insufficiency and [circadian misalignment](https://www.risescience.com/blog/reset-circadian-rhythm.md). ### **1\. Acute and Chronic Sleep Deprivation** Remember when we mentioned sleep debt earlier? That is the amount of sleep loss you've accrued in the short term (i.e., over 14 days). When you're continually sleep deprived over many months, years, or even decades, you're now parked firmly in the territory of chronic [sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md). (Take note that if you're chronically sleep deprived, you most certainly have acute sleep debt hanging over your head, too.) A [new study in the Journal of Clocks and Sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7838780/) confirms that acute and chronic sleep deprivation instigate arousal parasomnias, including episodes of confusional arousal. Even in [medical conditions like idiopathic hypersomnia](https://pubmed.ncbi.nlm.nih.gov/7323773/), chronic sleep deprivation leads to sleep drunkenness that manifests as microsleeps (you doze off in an uncontrollable, random manner). Here's how it works: When you don't get enough hours of sleep per your sleep need, your brain doesn't have sufficient time to burn off the accumulated adenosine. Consequently, your system is infused with a higher concentration of adenosine when morning comes, aggravating your wake-up grogginess to new heights. For context, the [“recycle rate” of the human brain](https://www.businessinsider.com/what-happens-when-you-dont-get-enough-sleep-2017-12) is 16 hours. When you stay awake longer than that, scientists liken the resulting sleep loss as low-level brain damage. In fact, [going 18 hours without sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) is akin to having a blood alcohol concentration (BAC) of 0.05%. And, staying awake for 24 hours straight means your cognitive impairment is that of someone with a BAC of 0.10%, higher than every state’s legal limit. But you don’t need to pull an all-nighter to experience this same result. If you’ve only slept seven hours for [10 consecutive nights](https://www.google.com/books/edition/Why_We_Sleep/8bSuDgAAQBAJ?hl=en&gbpv=0) (read: one hour less than the eight that most people need), your brain is now as impaired as if you’ve pulled an all-nighter. But sleep debt in the short and long term isn't the only trigger you need to worry about. ### **2\. Circadian Misalignment** Your circadian rhythm governs every biological process, including your sleep-wake cycle. When your sleep schedule conflicts with your internal clock, you become circadianally misaligned. Circadian misalignment affects certain individuals more than others — for example, adolescents who are night owls on an early-bird school timetable and the shift work population on an alternating work roster. Zeroing in on the latter example, a [1999 study](https://pubmed.ncbi.nlm.nih.gov/10221293/) shines a light on how shift workers in the United Kingdom show a significant association with confusional arousal, in which hypersomnia is a risk factor. Another [2015 study](https://pubmed.ncbi.nlm.nih.gov/26540469/) uncovered the prevalence of arousal parasomnias concerning different shift work schedules. The study findings are as follows: * Participants working two-shift (day and night) and three-shift (day, evening, and night) rotational schedules are more at risk of confusional arousal. * Participants working two- and three-shift rotational schedules are more at risk of nightmares. * Participants working only night shifts or day shifts were not linked to any form of parasomnia. On top of that, rotational shift workers reportedly [sleep less](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2904525/), which racks up sleep debt, feeding into the first trigger of sleep drunkenness. To make matters worse, scientific evidence demonstrates the [vicious cycle](https://pubmed.ncbi.nlm.nih.gov/23440187/) of sleep loss and circadian misalignment. Not meeting your sleep need dysregulates the expression of genes associated with your [biological clock](https://www.risescience.com/blog/biological-clock.md). This throws your circadian rhythm off-kilter and exacerbates acute sleep debt. ## **Other Potential Causes of Sleep Drunkenness** ![Sleep drunkenness: doctor writing on a clipboard](/assets/66eddd255f241f29c0fa17b0_61e63bb6f2ca1a24af35dc92_doctor-writing.jpeg) From a medical perspective, sleep drunkenness is a key characteristic in several health conditions. According to a [population sample of 13,057 individuals](https://journals.lww.com/jonmd/Abstract/2000/06000/The_Place_of_Confusional_Arousals_in_Sleep_and.4.aspx), sleep drunkenness is strongly associated with mental health disorders such as bipolar disorder and anxiety disorders (like panic disorder and post-traumatic stress disorder). Various sleep problems and sleep disorders like obstructive sleep apnea, insomnia, hypersomnia, restless legs syndrome, and type 1 narcolepsy also contribute to confusional arousal. Contrary to popular misconception, sleep drunkenness is often a byproduct (and sometimes, a trigger) of a mix of health issues rather than a sole condition. Based on a [2018 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337178/) in the Journal of Sleep Medicine Reviews, confusional arousal is: * A key feature of idiopathic hypersomnia, courtesy of a 55.1% prevalence rate * A repercussion of delayed sleep phase syndrome (DSPS) * A risk factor that aggravates NREM arousal parasomnia So, what does it all mean? Individuals with DSPS are more likely to experience sleep drunkenness due to their later-than-normal sleep and wake times. If you identify as such, you're more likely to awaken in the middle of your deep sleep cycle (aka slow-wave sleep), a time at which your core body temperature is likely at its lowest to keep you asleep. Both factors escalate sleep inertia to the degree of sleep drunkenness. Not to mention, DSPS-affected individuals are almost always chronically sleep deprived, making their profile a perfect fit for confusional arousal. [Your chronotype](https://www.risescience.com/blog/chronotype.md) may also play a role in the issue of sleep drunkenness. While there isn’t any scientific evidence on the direct link between chronotype and sleep drunkenness yet, studies on chronotype and sleep-wake disruption in mental disorders may help shed some light on the former's relationship. For example, a [2017 systematic review](https://pubmed.ncbi.nlm.nih.gov/27524206/) on bipolar disorder and [another on anxiety and insomnia](https://pubmed.ncbi.nlm.nih.gov/28076650/) highlights a prevalence of evening chronotype, another possible risk factor for this sleep disorder. Last but not least, certain drugs may trigger or worsen confusional arousal. According to a [2014 study](https://n.neurology.org/content/83/9/834) in the Journal of Neurology, 31.3% of confusional arousals were linked to psychotropic medications. The study author, Maurice Ohayon, highlighted that only a minority of the affected individuals use medications, of which "antidepressants were the most common." ## **Do Pills Help Manage Sleep Drunkenness?** Currently, there is no one-size-fits-all treatment option for sleep drunkenness. Most pharmaceutical interventions that tackle confusional arousal are based on individual cases. While more research is needed, existing studies recommend: * Supplementing with 2 milligrams of slow-release [melatonin (a sleep-promoting hormone)](https://www.risescience.com/blog/how-long-does-melatonin-last.md) at bedtime * [Night-time administration of sodium oxybate](https://pubmed.ncbi.nlm.nih.gov/26847972/), which may trigger side effects like nausea and dizziness * Short- and long-term use of [flumazenil, a benzodiazepine antagonist](https://pubmed.ncbi.nlm.nih.gov/24554692/), to counter excessive feelings of sleepiness * [Etilefrine](https://pubmed.ncbi.nlm.nih.gov/6153339/), a drug that manages low blood pressure, which induces sleep drunkenness and daytime sleepiness * A nicotine patch, which may sound unconventional, but showed effectiveness in [one study](https://pubmed.ncbi.nlm.nih.gov/20191943/) ## **Healthy Sleep Hygiene Is Your Best Bet for Sleep Drunkenness** ![Woman sound asleep in her bed](/assets/66eddd255f241f29c0fa17fb_61e63be5eaf9463d55efa732_woman-sleeping.jpeg) Take note that the drugs mentioned earlier only offer small-scale success that may not guarantee effectiveness for the general population. As such, [good sleep hygiene](https://www.risescience.com/improve-sleep-hygiene.md) is still a more sustainable measure in bolstering your defenses against sleep drunkenness. After all, healthy sleep-promoting habits tackle the two root causes of confusional arousal — sleep debt and circadian misalignment. Here are some sleep hygiene tips you can put into practice to minimize sleep debt and keep your circadian rhythm aligned to ward off sleep drunkenness: * **Be consistent in your sleep schedule:** Sleeping and waking at roughly the same time every day programs your body clock for optimal circadian alignment. Make sure your sleep schedule accounts for your sleep need to keep sleep debt as low as possible. * **Engage in well-timed light exposure:** Light is the most potent circadian cue that keeps your internal clock running smoothly. Exposing yourself to light the moment you awake and removing all, if not most, light sources before bedtime helps you feel awake more quickly in the morning and fall asleep and stay asleep throughout the night. * **Avoid ill-timed consumption of stimulants:** Caffeine, alcohol, and nicotine are well-known substances that, when consumed too close to bed, detain you from sleep. The trick is to stop consuming them at the right time based on your unique chronobiology, something the [RISE app](https://www.risescience.com/.md) can help you with. * **Nap during your afternoon dip:** Head off untimely snores and microsleeps with scheduled naps during your afternoon dip. Daytime naps are a productive way to pay down sleep debt without tripping up your circadian rhythm too much. Of course, these recommendations are just the tip of the iceberg when it comes to sleep hygiene. **For the full story on how healthy sleep hygiene counteracts sleep drunkenness, check out our in-depth** [**Sleep Guide**](https://www.risescience.com/improve-sleep-hygiene.md)**.** ## **RISE Can Help You Stay “Sober”** So, how can you stay "sober" in the face of sleep drunkenness? The RISE app can help. It's designed to help you alleviate high sleep debt and avoid circadian misalignment via a two-pronged approach. Firstly, the Sleep screen of the app shows your running sleep debt in reference to your unique sleep need. This tells you whether you're in the red zone for sleep deprivation, so you can take steps to bring down your sleep debt before it overwhelms you. Meanwhile, the Energy Schedule of the app mimics your circadian rhythm. It tells you the exact timing of your daily energy peaks and dips, and comes with 16 science-based habits paired to your unique chronobiology to help you hone your sleep hygiene to reduce your debt. With the [RISE app](https://www.risescience.com/download-rise.md), you can use optimal sleep hygiene to manage the intensity of sleep drunkenness. The end result? You feel and function at your best to live life to the fullest. ## About Our Editorial Team **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Inertia [View all](https://www.risescience.com/topics/sleep-inertia.md) [Blog ![](/assets/6367e897be9fec43c603cb51_how-to-wake-up-to-an-alarm.avif) Sleep Inertia #### How to Wake Up to an Alarm (and Not Hate the Process) 19 MINS](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md)[Blog ![](/assets/652dc6383ace18d46ae0dbec_7-reasons-you-cant-wake-up_result.avif) Sleep Inertia #### 7 Reasons You Can’t Wake Up and How to Fix Them 15 MINS](https://www.risescience.com/blog/cant-wake-up.md)[Blog ![](/assets/65410439afe8de1da7b616c4_sleep-intertia_result.avif) Sleep Inertia #### Sleep Inertia: A Sleep Expert Explains How to Fix Grogginess 16 MINS](https://www.risescience.com/blog/sleep-inertia.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Efficiency: Why It Is Necessary but Not Sufficient published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-efficiency domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Efficiency: Why It Is Necessary but Not Sufficient Updated 2024-02-24 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder What is the best way to improve sleep efficiency? If you’ve ever found yourself lying wide awake in bed, you may have indeed wondered how you can spend more of your hours in bed actually asleep. While we’ll definitely clue you into how to improve sleep efficiency, it’s worth noting it is not the only relevant metric that tells you how well you sleep. It is also essential to consider your sleep debt, which factors in your individual sleep need. Before we examine each metric in detail, let’s first consider how sleep efficiency is defined. Read on to learn more about the sleep efficiency and sleep debt metrics, what causes poor sleep efficiency, how sleep efficiency relates to sleep debt, how to improve your sleep hygiene for better sleep, and how the RISE app can help. ## **What Is Sleep Efficiency?** Sleep efficiency is the ratio of your total sleep time to the total amount of time you spend in bed, typically multiplied by 100 to convert it to a percent. For example, if one night you spent eight hours in bed but were only asleep for six of those hours, your sleep efficiency for that night would be 75% (6 / 8 = 0.75 x 100 = 75%). Sleep efficiency above 85% is considered good; below this is typically considered insomnia. Keeping it above 90% is ideal. That said, good sleep efficiency does not guarantee you are getting a sufficient amount of sleep. This is because sleep efficiency doesn’t take into account your sleep need. Your sleep need is the number of hours of sleep your body needs each night, and it is genetically determined (similar to height or eye color). There is variability in your individual sleep need over your own lifespan, but on average, a person needs [8 hours and 10 minutes](https://www.nature.com/articles/srep35812) of sleep each night (give or take 44 minutes), and about [13.5% of the population](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) needs 9 hours or more. If your individual sleep need is 8.5 hours, and you only spend 7.5 hours in bed each night, you will accrue sleep debt no matter how high your sleep efficiency is. Sleep debt is defined as the total number of hours of sleep you missed relative to your individual sleep need over the past 14 days. Sleep debt over roughly 5 hours will interfere significantly with your well-being. While sleep debt is a more important metric than sleep efficiency, the strategies for tackling sleep efficiency will also help lower your sleep debt. Both can be improved through good sleep hygiene, a set of daily behaviors that impact your sleep (more on this later). Keep in mind, neither of these metrics are synonymous with your “quality of sleep.” If you improve your sleep efficiency, you may improve your subjective sleep quality as well as objective assessments of your sleep (e.g., polysomnography). However, there is [no consensus among sleep scientists](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) as to what “sleep quality” actually means. Instead, it’s more important to focus on sleep duration and work to improve any habits that could be interfering with you getting the sleep you need. ## What Causes Poor Sleep Efficiency? ![Sleep efficiency: Man who can't sleep lying awake in bed](/assets/66eddd4790a517da2b2644b2_61d52c5b52b3a25d1cef8d30_man-lying-in-bed.jpeg) If you have poor sleep efficiency — your sleep duration is much lower than the total amount of time you spend in bed — there are two issues to consider: sleep latency and sleep fragmentation. * **Sleep latency:** Also known as sleep onset, this is the amount of time it takes you to fall asleep after getting into bed. Ideally, it should take [no more than 30 minutes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576317/pdf/jcsm.4.5.487.pdf). * **Sleep fragmentation:** This refers to intermittent [waking throughout the night](https://www.risescience.com/blog/how-to-fall-back-asleep.md). Waking up a couple of times is normal, especially at the end of a sleep cycle. (A sleep cycle comprises a few different sleep stages in succession, including light sleep, deep sleep, and REM sleep, and a full sleep cycle typically lasts between 90 and 110 minutes.) In addition to natural stirrings in the night, sleep fragmentation can be caused by sleep disruptions out of our control, such as a toddler or a pet waking us up.) Both factors contribute to sleep efficiency by adding time you are lying awake in bed. If you regularly take longer than 30 minutes to fall asleep, and/or if you repeatedly wake up most nights, your average sleep efficiency is likely to be low. There are a variety of potential reasons why this may be the case, but the most likely culprit is poor sleep hygiene. As mentioned above, sleep hygiene refers to behaviors that affect your sleep. This includes all your daily behaviors, not just what you do right before getting into bed — a common misconception. We’ll discuss some ways to improve sleep hygiene later on, which in turn will help you improve your sleep efficiency. If you regularly have issues with sleep latency and sleep fragmentation despite following all the best practices for good sleep hygiene, it could be a sign of a sleep disorder. Many sleep disorders are associated with poor sleep efficiency, such as obstructive sleep apnea. Consider talking to your healthcare provider about trying polysomnography (a sleep study) to determine your actual sleep efficiency and potentially diagnose any underlying problems. Your doctor may prescribe sleep medicine or other sleep aids. **Learn more about** [**why it takes you so long to fall asleep**](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) **here.** ## How Sleep Efficiency Relates to Sleep Debt [Poor sleep efficiency](https://www.risescience.com/blog/restless-sleep.md) can cause feelings of daytime sleepiness. More importantly, it can contribute to [sleep debt](https://www.risescience.com/blog/sleep-tracking.md). Missing out on sleep while lying in bed can contribute to sleep debt just like staying up too late or waking up too early. That said, even if your sleep efficiency is good, you can still accrue sleep debt. One reason this is the case is that many people make the mistake of conflating the time they spend in bed with the time they spend asleep. But in order to avoid sleep deprivation, you need to take your sleep efficiency into account and plan a sleep schedule that allows you to stay in bed longer than the total number of hours of sleep you need. For example, let’s say you need nine hours of sleep, so you stay in bed for nine hours. However, it takes you 20 minutes to fall asleep, and you wake up four times during the night, each time staying awake for about 10 minutes. Your sleep efficiency in this case is approximately 89%, which is pretty good, but you’ve acquired an hour of sleep debt. The effects quickly accumulate if you do this every night. In fact, missing one hour of sleep for 10 consecutive nights can lead to the same consequences as staying up for [24 hours straight](https://www.google.com/books/edition/Why_We_Sleep/8bSuDgAAQBAJ?hl=en&gbpv=0), which is functionally equivalent to having a [blood alcohol level of 0.10%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/) (higher than the legal limit for driving in all 50 states). That said, you can recover from one night of poor sleep relatively quickly, as long as you prioritize surpassing your sleep need by sleeping longer at night (or taking well-timed naps) until you are caught up. Your sleep debt includes missed sleep from the past 14 days, so keeping it low most of the time (under five hours) will give you some wiggle room for those occasional late nights or early mornings. Another reason you can accrue sleep debt even while maintaining high sleep efficiency is that you may be underestimating your sleep need. If you underestimate your sleep need, you will accrue sleep debt no matter how high your sleep efficiency is. It is therefore crucial to learn your personal sleep need and make sure you plan enough time in bed (*longer* than your sleep need) to be able to meet it. The RISE app will tell you your sleep need based on your sleep data. ## How to Improve Your Sleep Efficiency With Good Sleep Hygiene As mentioned above, the most effective ways to raise sleep efficiency (in the absence of a sleep disorder) are all about sleep hygiene. There are many benefits to improving your sleep hygiene. Not only will it help you raise your sleep efficiency, but as we’ve mentioned, and most importantly, it can also help you [pay back sleep debt](https://www.risescience.com/blog/sleep-score.md). In short, improving your sleep hygiene will help all aspects of your sleep, which in turn will improve your mood and energy levels throughout the day. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### Be Smart About Light Exposure Light is a strong cue for your circadian rhythm, so you need to be mindful of the right times to expose yourself to it. Getting sunlight first thing in the morning is a great way to signal to your body that it’s time to wake up. Sunlight exposure suppresses the sleep-promoting hormone melatonin and triggers the production of the crucial neurotransmitter serotonin (which regulates mood and converts to melatonin about 12 hours later when it’s time to sleep). It’s good to get outside in the morning even when it’s cloudy, but you can substitute sunlight for artificial bright light when necessary. Conversely, you should avoid light at night, especially blue light, as it interferes with your body’s production of melatonin. Wear [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) when using electronic devices in the evening. ### Get Exercise During the Day Exercise [increases adenosine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071548/), a compound that builds up in your brain during your waking hours to create sleep pressure, allowing natural sleep to come more quickly. That said, [avoid exercising in the evening](https://www.risescience.com/blog/exercise-before-bed.md), as it can interfere with your body’s production of melatonin. The best time to exercise is in the morning or early afternoon. ### Avoid Caffeine and Alcohol in the Evening ![RISE app screenshot telling you when to limit caffeine](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The RISE app will remind you when it's time to stop consuming caffeine for the day. Caffeine is a well-known stimulant, and consuming it too close to bedtime can interfere with your sleep. By contrast, alcohol is a sedative, so you may think it will help you sleep. On the contrary, while alcohol may make you feel sleepy initially, it can actually increase sleep fragmentation throughout the night. It is best to avoid it if you’re trying to improve sleep efficiency. The RISE app will tell you the exact cutoff times for both caffeine and alcohol. ### Have a Wind-Down Routine This is similar to a [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md), but the idea is to extend this routine beyond bedtime. It can begin as early as a couple of hours prior to your bedtime. Listen to some relaxing music, do some light reading, write in your journal, take a warm bath or shower, and/or do anything else you know will help you relax. By that same turn, [avoid anything that will stimulate you](https://www.risescience.com/blog/sleep-streaming-binge-watching-netflix.md) mentally or physically and stave off sleep. The idea is to relax your mind and body and prepare yourself for sleep. The RISE app will remind you when it’s time to wind down and allow you to plan your routine. ### Prep Your Sleep Environment Make your bedroom a sleep sanctuary, focusing on these three main elements: * **Keep it cool:** Body temperature starts to drop in the evening, a necessary precursor to sleep, eventually falling as much as [3 degrees Fahrenheit](https://www.google.com/books/edition/Why_We_Sleep/8bSuDgAAQBAJ?hl=en&gbpv=0). This most likely happens in order to [conserve energy](http://healthysleep.med.harvard.edu/healthy/science/what/characteristics) during sleep. For this reason, a cooler external temperature can further encourage sleep. Use a fan, an open window, or an [air conditioning](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md) unit to help cool down your room if it’s too warm. * **Keep it dark:** As mentioned above, you will want to avoid bright light and blue light at night. It’s best to keep your [bedroom free of light](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) as much as you can while you sleep. Turn off any devices that don’t need to be on, and use an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) (unless it’s so dark you can’t see your own hands). * **Keep it quiet:** As much as possible, keep your bedroom free of noise while you sleep. For noise outside of your control, use [earplugs](https://www.amazon.com/dp/B005YUW7A2/) to help block it. ### Go to Sleep During Your Melatonin Window Your Melatonin Window is an hour-long period in the evening during which your body produces peak levels of melatonin to prepare you for sleep. When it begins each evening will depend on the previous day’s schedule, but if you keep your schedule consistent, it will happen around the same time every day. It is best to go to bed during this window, as this can help to reduce sleep latency and sleep fragmentation. The RISE app will tell you exactly when this window begins each day. ### When All Else Fails, Try a Sleep Reset If you’ve been lying in bed for more than 30 minutes and still feel wide awake, it may be best to get out of bed. This might seem counterintuitive, especially if you’re dealing with sleep debt, but continuing to toss and turn in your bed while feeling increasingly frustrated is not going to do you any favors. (Not only will it decrease your sleep efficiency, but it also might lead to associating your bed with sleeplessness, a common element of insomnia.) Once out of bed, your goal is to do something that will help you feel sleepy. Sit somewhere comfortable, and try any of the more effective activities in your wind-down routine. The RISE app also has guided relaxation exercises for those times when you just can’t seem to get yourself to relax. Above all else, try not to beat yourself up when this happens. Take a few deep breaths, and remind yourself it is perfectly normal to feel overstimulated sometimes. Your mental health and overall wellbeing will thank you. ## Use the RISE App to Improve Your Sleep Habits ![RISE app screenshot showing how much sleep debt you have](/assets/66f6a9e30c8d85e76277addf_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app calculates your current sleep debt, the most important metric when it comes to improving sleep. Good sleep efficiency is definitely something worth striving for, and as a metric, it can give you a sense of how well you’re sleeping and whether you need to improve your sleep hygiene. However, it doesn’t give you a complete picture of your sleep health and is not the end-all, be-all metric. Essential is knowing your individual sleep need, which will clue you into your current sleep debt, the most important metric there is for sleep and next-day energy. The RISE app will tell you your sleep need and calculate your sleep debt at any given time, allowing you to use this information to get the right amount of sleep so you can feel and function at your best. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Inertia: A Sleep Expert Explains How to Fix Grogginess published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-inertia domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Inertia: A Sleep Expert Explains How to Fix Grogginess Updated 2023-10-30 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Sleep inertia is the groggy feeling you get when you wake up in the morning or from a nap. It’s not clear what causes sleep inertia exactly. One theory is that it’s caused in part by a chemical in your brain called adenosine. * You can reduce sleep inertia by drinking coffee, doing a burst of exercise, playing your favorite music, or getting out in sunlight. * The [RISE app](https://app.adjust.com/oha9msp) can predict how long your sleep inertia will last each morning and help you get more morning energy by lowering your sleep debt and syncing up with your circadian rhythm. Your alarm goes off and you feel like death. Sound familiar? If so, you’ve got sleep inertia. But don’t worry, most of us do. Sleep inertia is the grogginess you feel when you wake up and it’s completely natural. Luckily, there are ways you can reduce sleep inertia and shake it off faster. Below, we’ll dive into what sleep inertia is, what causes it, and how you can feel better after waking up — both in the morning and from a nap. We’ll also cover how you can use the RISE app to see how long sleep inertia is expected to last for you each morning based on your own biology and how you can build a morning routine to manage it. ## Advice From a Sleep Doctor “Sleep inertia is natural, but you can reduce how long it lasts," says Dr. Chester Wu. "Do some exercise and get out in natural light to wake yourself up faster. The win-win here is that these activities can help you fall asleep later that night, too, and getting enough sleep can also reduce sleep inertia.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## What is Sleep Inertia? Sleep inertia is the temporary groggy feeling you get when you wake up. You may feel drowsy, disorientated, and like your brain and body are moving through sludge. This can last a [few minutes or a few hours](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337178/), and it can happen after a night of sleep and after a nap. Sleep inertia is natural and you’ll get it even if you’re [getting enough sleep](https://www.risescience.com/blog/how-do-you-know-if-youre-getting-enough-sleep.md). The lowered performance from sleep inertia is no joke. A [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) said the performance impairment from sleep inertia can be the same as or even worse than 40 hours of sleep deprivation. Scientists aren’t sure why sleep inertia happens, but it’s thought a [gradual awakening](https://www.tandfonline.com/doi/full/10.2147/NSS.S188911) could be a protective mechanism to help you fall back to sleep if you wake up during the night. ## What Are the Symptoms of Sleep Inertia? The symptoms of sleep inertia include: * Sleepiness or grogginess * A desire to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) * Disorientation or [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) * Impaired cognition * Impaired decision-making skills * Reduced reaction times * Lower mood Severe sleep inertia is known as [sleep drunkenness](https://www.risescience.com/blog/sleep-drunkenness.md). This can cause: * Confusion * Slowness * Lack of coordination * Going back to sleep ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How Long Does Sleep Inertia Last? Sleep inertia can last from [one minute to four hours](https://www.sciencedirect.com/science/article/pii/S1087079200900984). But everyone’s different — you may shake off sleep inertia in a matter of minutes or spend several hours each morning feeling like you’ve been beaten up. RISE can tell you how long your sleep inertia will last each morning based on your biology. In the largest real-world [study](https://homes.cs.washington.edu/~althoff/docs/althoff-2017-population_scale_physiological_sensing.pdf) of its kind — co-authored by our advisor [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University — researchers found people’s cognitive performance (measured through the speed of keystrokes and click interactions on a search engine) was lower during the first two hours after waking. "I think this is the first real-world measure of how long it takes people to wake up," Dr. Zeitzer told the [Stanford Medicine Scope Blog](https://scopeblog.stanford.edu/2018/03/14/monitoring-sleep-in-the-21st-century/). Once participants had shaken off sleep inertia, performance was at its best and then gradually declined until they’d been awake for about 16 hours — which is usually when people start heading to bed. There are several factors that can affect the duration of sleep inertia or make it feel worse, including: * **Sleep debt:** [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. If you’ve got a lot of sleep debt or you’ve been [awake for a long time](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) before sleeping, sleep inertia will feel worse and last longer. * **Waking up during deep sleep:** Results are mixed, but there’s some [evidence](https://www.sciencedirect.com/science/article/abs/pii/S1087079200900984) suggesting you’ll feel more groggy if you wake up during the slow wave sleep, or [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), phase of your sleep cycle compared to other stages of sleep, like light sleep and rapid-eye-movement sleep ([REM sleep](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)). More recent literature [suggests](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710480/) sleep deprivation may, in fact, play a mediating role in whether or not waking up in deep sleep affects how much sleep inertia you have and how long it lasts. * **Recovery sleep:** If you’ve got sleep debt, you might take the chance to catch up on sleep when you can. This [recovery sleep](https://pubmed.ncbi.nlm.nih.gov/10934902/) can make sleep inertia feel worse — although rest assured, recovering from prior sleep loss is a good thing in the long run. * **Chronotype:** Your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) is whether you’re an early bird, night owl, or something in between. This dictates your natural tendency towards earlier or later wake times and sleep times. Night owls may need more time to[wake up](https://pubmed.ncbi.nlm.nih.gov/33545116/) in the morning. Research shows performance improves within 10 to 20 minutes of waking for [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md), but it takes more than 30 minutes for night owls. * **Waking up during the night:** You may feel even more groggy and confused if you wake up and try to be “on” during the night. You might feel this if you do shift work, for example. * **Sleep disorders, health conditions, and mental health issues:** These could make sleep inertia feel worse and last longer, especially if they disrupt your sleep. Conditions that make it feel like you [can’t wake up](https://www.risescience.com/blog/cant-wake-up.md) include anxiety, [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md), obesity, hypersomnia, and [sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md). * **How much exercise you did the day before:** [**Research from 2022**](https://www.nature.com/articles/s41467-022-34503-2) **shows the more physical activity you do, the more awake you’ll feel the next morning.** * **What you eat for breakfast:** Yes, a coffee will perk you up, but what you eat makes a difference, too. The same 2022 research found a breakfast rich in carbs that are slowly digested and absorbed (think oatmeal or whole wheat bread) is linked to more morning alertness. A lower blood glucose response following breakfast is also linked to more alertness. * **How long you nap for:** Shorter naps are less likely to cause sleep inertia. One [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) found short naps of five to 20 minutes didn’t cause sleep inertia, but a 30-minute nap did. You might feel sleep inertia for 15 to 30 minutes after a long nap. **Heads-up:** Sleep debt is measured against your sleep need — which is the name for the amount of sleep you need each night. This is determined by genetics and it can vary quite a lot from person to person. For example, when we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found sleep needs ranged from a tiny five hours to a whopping 11 hours 30 minutes. RISE can work out how much sleep you need exactly, so you know what to aim for each night. ![The RISE app works out how much sleep you need](/assets/67184e89868e65879c56b008_66eddb4b88d8cd201ee5645b_6522a3ecc5a8a5ff92320915_sleep-need-graphic-compressed_result.webp) The RISE app works out how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ## What Causes Sleep Inertia? It’s not clear what causes sleep inertia exactly. One [theory](https://www.tandfonline.com/doi/full/10.2147/NSS.S188911) is that it’s caused in part by adenosine. Adenosine is a natural compound that builds up in your brain while you’re awake. As adenosine levels rise, it eventually makes you feel sleepy and causes sleep pressure, or the urge to sleep. While asleep, adenosine is purged from your system, resetting the balance for the next day. But when you wake up, there are still trace amounts of adenosine in your system — and this may be part of the reason you feel half asleep when you wake up. ## Is Sleep Inertia Dangerous? Sleep inertia itself isn’t dangerous, but the grogginess and cognitive impairments can be, especially if you need to perform as soon as you wake up. For example, [research](https://pubmed.ncbi.nlm.nih.gov/10389091/) shows decision-making skills are 51% lower during the first few minutes after awakening and 20% lower 30 minutes after waking up. Your reaction times can also be impaired. So it can be dangerous if you [drive with sleep inertia](https://www.risescience.com/blog/falling-asleep-while-driving.md). Sleep inertia can be dangerous [at work](https://www.risescience.com/blog/falling-asleep-at-work.md) too if, for example, you’re a shift worker snoozing during a night shift. When you wake up, you need your cognitive functions to be working well ASAP, but they may be lagging behind. This can be life-threatening (to either the person waking up or to others) for people such as military personnel, healthcare workers, firefighters, and pilots. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Get Rid of Grogginess in the Morning? You can’t fix sleep inertia altogether, but there are some countermeasures that can make it feel more manageable and last less time. Here’s how to get rid of sleep inertia faster when you wake up feeling groggy: ### 1\. Don’t Hit Snooze As tempting as it is when you wake up sleepy, don’t hit snooze on your alarm clock. A [2022 study](https://pubmed.ncbi.nlm.nih.gov/36587230/) found hitting snooze makes sleep inertia last longer compared to using a single alarm. Instead, either get out of bed as soon as your alarm goes off — try putting your phone or alarm on the other side of the room — or set a later alarm and use the time you’d spend snoozing to get more unbroken sleep (which can reduce sleep inertia). Headlines around a [2023 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.14054) claim that hitting snooze for 30 minutes can reduce sleep inertia and help you perform the same or better on cognitive tests. But these headlines can be misleading. The study used self-reported data and was small — only 31 people. And more importantly, participants were sleep deprived and night owls. These groups often benefit from more sleep or a later wake-up time, so we can’t draw solid conclusions. We’ve covered more on [how to wake up to an alarm](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) here. ### 2\. Use a Gentler Alarm Abrupt awakenings aren’t a fun way to start the day. Instead of the shrill default alarm sound, choose a gentle alarm that slowly wakes you up. Try this tip for tomorrow morning. These alarm sounds may help you feel less sleep inertia when you wake up: * [Lower frequency alarm sounds](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7711682/) (500 Hz) * [Melodic sounds](https://pubmed.ncbi.nlm.nih.gov/31990906/) * Songs with a tempo of 100 to 150 beats per minute **Expert tip:** Use the RISE alarm. You can choose from melodic sounds, your choice of music, or gentle vibrations on your phone or Apple Watch. When you turn off the alarm, RISE will kick you straight to your favorite app for 15 minutes of phone time to help you wake up slowly. The RISE alarm also tells you as you’re setting it the night before whether your [wake-up time](https://www.risescience.com/blog/best-time-to-wake-up.md) will add to your sleep debt, which can make grogginess worse. ![RISE app screenshot showing the smart alarm feature](/assets/67184e89868e65879c56afee_66eddae9f7666d59dd01dece_66b21cba2c9d3e2eebc9c28e_6522b2c77ef8e5244a5ab83b_RISE-alarm-w-settings.webp) The RISE app can wake you up with a gentle alarm. ### 3\. Get Out in Natural Light Getting light exposure first thing resets your circadian rhythm, or body clock, helping you feel alert during the day and sleepy at night. It suppresses your sleep hormone melatonin and triggers your alertness-boosting hormone[cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md). Real-world research from [2023](https://www.pnas.org/doi/10.1073/pnas.2301608120) supports the connection between brighter light after waking up and reduced sleep inertia. Aim to get 10 minutes of light as soon as you can each morning. If it’s overcast or you’re getting light through a window, stay in sunlight for 15 to 20 minutes. If it’s dark outside when you wake up, try using a 10,000 lux [light therapy lamp](https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/). Place the lamp 16 to 24 inches from your face for 30 minutes. ### 4\. Do a Burst of Exercise A [2021 study](https://www.sciencedirect.com/science/article/abs/pii/S003193842100305X) asked participants to do a burst of high-intensity exercise, low-intensity exercise, or no exercise following a two-hour nap. Both types of exercise helped participants feel more awake, but high-intensity exercise was more effective. You don’t need to do a full workout to get the energy-boosting effects — this study was on only 30 seconds of exercise! **Expert tip:** Plan a full workout beyond that morning burst of activity. [Research from 2022](https://www.nature.com/articles/s41467-022-34503-2) shows daytime exercise can help you feel more alert the next morning. ### 5\. Play Your Favorite Music Your favorite playlist can help you [wake up faster](https://www.risescience.com/blog/how-to-wake-up.md). One [study](https://link.springer.com/article/10.1111/j.1479-8425.2004.00142.x) found playing excitative music for 20 minutes after a nap can help reduce sleep inertia. It was even more effective when participants listened to music they liked. ### 6\. Drink Coffee Caffeine temporarily [blocks adenosine receptors](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5136610/) in your brain, making you feel more alert. A morning cup of coffee can be a great pick-me-up, just be sure to avoid it come the afternoon. A [2023 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079223000205) found caffeine can keep you up, wake you up in the night, and reduce your [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). [Caffeine can last in your system for more than 12 hours](https://www.risescience.com/blog/how-long-does-caffeine-last.md). Check RISE for when to have your final coffee each day. ### 7\. Do Easy Tasks First Thing This tip won’t necessarily reduce the effects of sleep inertia, but it will help you manage the grogginess better. When you feel groggy, don’t fight it and try to jump into work or a demanding workout. Do easy tasks in the early morning such as: * Household chores * Going for a walk * Writing your to-do list Get more [morning routine](https://www.risescience.com/blog/morning-routine-app.md) ideas here. [Anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) around sleep inertia and feeling your best first thing can, ironically, make it worse as anxiety can keep you up at night and cause sleep loss. If you need to be “on” at a certain time, aim to be up about 90 minutes beforehand to give yourself enough time to shake off sleep inertia. RISE predicts how long you’ll experience sleep inertia each day. You can then schedule your day to match. ![RISE app screenshot showing your energy schedule](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The RISE app can predict how long sleep inertia will last each morning. ### 8\. Avoid Screens Before Bed A [2020 study](https://pubmed.ncbi.nlm.nih.gov/32197951/) found the more exposure you get to blue light from screens in the evening, the more sleep inertia you feel the next morning. Blue light can keep you awake, causing you to build up sleep debt and more morning grogginess. Don’t want to give up pre-bed screen time? We’ve covered how to use [screens before bed](https://www.risescience.com/blog/screens-before-bed.md) here. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How to Feel Less Groggy in the Morning Long Term? You might not be able to avoid sleep inertia in the morning altogether, but you can feel less groggy by getting enough sleep and syncing up with your circadian rhythm, or body clock. These are the two biggest factors influencing your energy levels, and getting the right can reduce sleep inertia in the long run. ### Lower Your Sleep Debt The higher your sleep debt, the more sleep inertia you’re going to feel. If you feel like sleep inertia lasts all day, you may be sleep deprived. We recommend you keep sleep debt below five hours to feel the most energy each day. You can lower your sleep debt by: * Taking short afternoon naps * Going to sleep a little earlier * [Sleeping in](https://www.risescience.com/blog/sleeping-in.md) a little later * Improving your sleep hygiene **Heads-up:** Sleep hygiene are the daily habits that can help you fall asleep faster and wake up less often, so you’ll get more sleep overall. Good sleep hygiene includes keeping a consistent sleep pattern, avoiding caffeine and [alcohol close to bedtime](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md), and making sure your bedroom is cool, dark, and quiet. RISE can tell you how much sleep debt you have and when to do 20+ sleep hygiene habits at the ideal time for your body clock each day. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home) *and* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* ### Get in Sync With Your Circadian Rhythm Your circadian rhythm is your roughly 24-hour body clock that helps to control your sleep-wake cycle. You can get out of sync with your circadian rhythm if you: * Work night shifts * Have social jetlag — or an irregular sleep schedule, which [about 87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do * Ignore your chronotype — like a night owl forcing themselves to [wake up early](https://www.risescience.com/blog/how-to-wake-up-early.md) Being out of sync can cause low energy, both in the morning and throughout the day. It also increases your odds of waking up during deep sleep. **Heads-up:** You may feel groggier when you wake up during deep sleep, but you can’t really control which sleep stage you wake up in. Timing your alarm to go off at the end of a sleep cycle doesn’t really work and everyone’s sleep architecture (how sleep is structured into REM and non-REM stages) looks different. The best thing you can do is go to sleep and [wake up at similar times each day](https://www.risescience.com/blog/best-time-to-wake-up.md) in a way that allows you to meet your sleep need. This will help you sync up with your circadian rhythm, get enough sleep, and reduce your chances of waking up during deep sleep. New [2023 guidance](https://www.sleephealthjournal.org/article/S2352-7218(23)00166-3/fulltext) from the National Sleep Foundation says a consistent sleep schedule is important for health, safety, and performance. Although catching up on sleep may be beneficial. RISE can predict the timing of your circadian rhythm each day, so you can see when your body naturally wants to go to sleep (look for your Melatonin Window) and wake up. ![RISE app screenshot showing your melatonin window](/assets/670d9cfa7d6501d4a306c2cf_66d9f053e3fcbfb4f5f36a7a_6525de0ba0814f03b1d4bf70_RISE-app-melatonin-window-reminder.webp) The RISE app can predict your circadian rhythm. *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* We’ve covered more ways to [have more energy in the morning](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) here. ## How to Get Rid of the Groggy Feeling After a Nap? Many of the ways to get rid of morning sleep inertia can work to get rid of grogginess after a nap. You can reduce sleep inertia after a nap by: * Doing a burst of exercise * Taking a short nap (10 minutes may be best) * Playing your favorite music * Getting out in bright light The more sleep debt you have and the longer you’ve been awake, the worse sleep inertia will feel and the longer it’ll last. If you’re really sleep deprived, you might even get sleep inertia after a short nap. **Heads-up:** Avoid drinking coffee after a nap if it’s too close to bedtime as this can make it harder to fall asleep at night. ## What’s the Best Nap Length to Avoid Sleep Inertia? In general, the shorter your nap, the less likely you are to feel sleep inertia when you wake up. One [study](https://pubmed.ncbi.nlm.nih.gov/16796222/) looked at participants who took a five, 10, 20, or 30-minute nap — or no nap at all — after a night of sleep deprivation. The five-minute nap wasn’t long enough to produce any benefits. The 10-minute nap led to immediate improvements in sleepiness, vigor, and cognitive performance, with some benefits lasting for more than two and a half hours. The 20-minute nap also led to improvements, but these didn’t last as long or happen as quickly. And the 30-minute nap led to similar benefits as the 10-minute nap, but it came with sleep inertia. We’ve covered more on [the best nap length](https://www.risescience.com/blog/best-nap-length.md) here. **Expert tip:** Check RISE for the best time of day to take a nap — aim for your afternoon dip in energy. You don’t want to nap too close to bedtime as this can make it harder to fall asleep at night. ## The RISE App Can Predict and Reduce Your Sleep Inertia If you feel like death in the morning, you’re probably experiencing sleep inertia. RISE can predict how long your morning grogginess will last, so you can plan for it. RISE can also help you lower your sleep debt, get better sleep with sleep hygiene, and get in sync with your circadian rhythm to feel more energy in the morning. Don’t just take our word for it. RISE users agree: * “It is helping me to realize that it’s normal to feel groggy upon waking, that an afternoon dip will occur, and I can aim to get to bed at the most opportune time to fall asleep.” [Read the review](https://appfollow.io/app/564260/review/323378005?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “Being able to visually map out my grogginess and see how my sleep debt has been affecting my energy levels has made all the difference.” [Read the review](https://appfollow.io/app/564260/review/256085129?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). * “RISE helps me to accurately track things like my nightly Melatonin Window, my predicted energy peaks and dips throughout the day, and my “Wake Zone” a.k.a. the best time for me to wake up in order to feel refreshed in the morning.” [Read the review](https://appfollow.io/app/564260/review/338201030?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). Plus, 80% of RISE users feel more morning energy within five days. ## FAQs ### What is sleep inertia? Sleep inertia is characterized by a temporary period of sleepiness and poor cognitive performance from the moment you wake up. It can cause grogginess, slowed reaction times, disorientation, and impaired decision-making skills. Sleep inertia can last a few minutes to a couple of hours. But everyone’s different, and there are several factors that can affect the duration of sleep inertia or make it feel worse, including how sleep deprived you are, your chronotype, and whether you keep a consistent sleep schedule. ### Is sleep inertia normal? Sleep inertia is normal and very common. Most of us feel groggy after a sleep period, including when we first wake up or after a nap. This can happen even when we’ve had enough sleep. ### What does sleep inertia feel like? Sleep inertia feels different for everyone but common symptoms include grogginess, disorientation, low mood, slowed reaction times, and impaired decision-making skills. ### What causes sleep inertia? It’s not clear what causes sleep inertia. One theory is that sleep inertia is caused in part by adenosine. This is a chemical that builds up in your brain while you’re awake, eventually making you feel sleepy. Adenosine is purged from your system as you sleep, resetting the cycle. But trace amounts can still be found when you wake up — making you feel groggy. ### How do I get rid of sleep inertia? Get rid of sleep inertia by not hitting snooze, using a gentle alarm, getting out in natural light, drinking coffee, doing a burst of exercise, and playing your favorite music. Keeping your sleep debt low and staying in sync with your circadian rhythm will help you feel more energy each morning. ### How long is sleep inertia on average? On average, sleep inertia can last a few minutes to a couple of hours. Some people may be able to shake grogginess off in a matter of minutes, but others can feel groggy and slow for four hours. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Inertia [View all](https://www.risescience.com/topics/sleep-inertia.md) [Blog ![](/assets/6367e897be9fec43c603cb51_how-to-wake-up-to-an-alarm.avif) Sleep Inertia #### How to Wake Up to an Alarm (and Not Hate the Process) 19 MINS](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md)[Blog ![](/assets/61e63a03b5e69fc263a957ad_drunk-man-sleeping-on-a-couch.avif) Sleep Inertia #### Can You “Sober Up” From Sleep Drunkenness? 16 MINS](https://www.risescience.com/blog/sleep-drunkenness.md)[Blog ![](/assets/652dc6383ace18d46ae0dbec_7-reasons-you-cant-wake-up_result.avif) Sleep Inertia #### 7 Reasons You Can’t Wake Up and How to Fix Them 15 MINS](https://www.risescience.com/blog/cant-wake-up.md) --- title: Is Revenge Bedtime Procrastination Robbing You of Energy? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-procrastination domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Is Revenge Bedtime Procrastination Robbing You of Energy? Updated 2022-08-11 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Person procrastinating bedtime](/assets/60916ad717a9bc3bc114950f_Boy-looks-at-phone-at-night.avif) The clock strikes midnight. Your face is bathed in the blue light coming from your phone. You feel a twinge of guilt about this late-night habit, but it’s quickly eclipsed by a feeling of quiet defiance as you continue to scroll your social media feed for more than an hour past your intended bedtime. As an adult human person, you set your own bedtime. So why do you find yourself repeatedly staying up well past that hour? The answer could be something called “revenge bedtime procrastination.” Though the term may sound a bit strange at first, the behavior it describes is likely more familiar than most of us would like to admit. We’ve all been there, purposefully going to bed late –– when we know an earlier bedtime almost always yields better mornings and better days. Granted, the occasional midnight Netflix binge session is probably harmless. But what can be problematic is sleep procrastination that has become a habit, contributing to mounting sleep deprivation and affecting your ability to function during the day. When that happens, it might be time to think about implementing new habits and sleep hygiene routines that will help you stick to a healthier bedtime. Read on to find out what revenge bedtime procrastination looks like, what causes it, and how you can break the habit to get the sleep your body needs. ‍ [What is revenge bedtime procrastination?](#revenge) [Where did the concept of revenge bedtime procrastination come from?](#bedtime) [What causes revenge bedtime procrastination and why does it matter?](#causes) [How can you overcome or avoid revenge bedtime procrastination?](#overcome) [How to establish an evening wind-down routine centered around self care](#evening) ‍ ## What Is Revenge Bedtime Procrastination? Simply put, revenge bedtime procrastination (or sleep procrastination) is failing to go to bed at your intended time, even though there aren’t any external circumstances preventing you from going to bed. It’s not about staying up late to do essential household chores, finish a work assignment, or meet a deadline. Rather, it usually involves passive leisure activities and media consumption: scrolling social media, watching videos, reading, browsing your email inbox, etc. A common trickle-down effect of putting off and repeatedly missing an intended bedtime is lack of sleep that can impact daytime energy levels, individual well-being and mental health, and even your immune system and physical health. How can you tell if you’re a sleep procrastinator? Here are some behaviors that could indicate you’ve been putting off your bedtime unnecessarily: * Having good intentions for a specific bedtime but missing it for no real reason * Getting into bed at a decent hour (with the intention of going right to sleep) but staying awake in bed voluntarily for an hour or more, often consuming media of some kind * Watching videos on your TV, laptop, or smartphone at and well beyond your bedtime * Staying up past your intended bedtime to do non-essential reading and email correspondence, shop online, or catch up on social media posts * Distracting yourself with gaming and other apps when you know you should be going to sleep Are you guilty of these guilty pleasures? And, when you factor in the energy toll and the next-day repercussions of insufficient sleep, can you really call it a “pleasure”? ‍ ## Bedtime Procrastination: Origins and Perspectives The concept of revenge bedtime procrastination can be traced back first to the Netherlands and later to China. The term “bedtime procrastination” was first used in 2014 by Dutch researcher Floor Kroese. Kroese studied people who voluntarily put off sleep and found a correlation between this lack of self-regulation and insufficient sleep. In 2018, a more colorful name for this new area of procrastination began to take root in China. In a[post that spread rapidly on Twitter](https://twitter.com/daphnekylee/status/1277101831693275136), journalist Daphne K. Lee reported learning a new term: revenge bedtime procrastination. An alternate translation, “retaliatory staying up late,” points to an underlying issue Lee cites as a common thread among many of those most likely to make a habit of this behavior: “People who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late-night hours.” This concept of having long hours at work and little time to oneself resonated with thousands of Chinese workers who replied to Lee’s tweet with reports of feeling robbed of a personal life and leisure time. Staying up late to eke out even a modicum of “me time” seemed to be a kind of quiet rebellion against China’s grueling but normalized[996 schedule](https://www.cnn.com/2019/05/27/health/china-996-tech-workers-intl) –– working 9 a.m. to 9 p.m. six days a week. An increase in the number of people who have transitioned from office jobs to work-from-home during the pandemic has made the problem of sleep procrastination even more pronounced and widespread. Lacking a predictable rhythm or consistent routines in your daily life can make it difficult to practice good sleep habits, maintain a regular bedtime, and get enough sleep. ‍ ## What Causes Revenge Bedtime Procrastination and Why It Matters Because delaying sleep unnecessarily might be less of an explicit goal and more of an unconscious behavior, it should come as no surprise that pinpointing a single, definitive cause for bed procrastination is hardly cut and dry. What can seem on its face like a lack of self-control, can often be the result of wanting to carve out time for yourself or *have* some control over your day when it’s been largely dictated by other responsibilities or a work-life imbalance. For example, you may be procrastinating sleep because: * You’re overworked and are in desperate need of some me-time, even if it means sacrificing sleep to swipe or scroll on your phone. * As a busy parent, free time is limited, and the only time you can call your own is at the end of the day when you should be getting some shut-eye. The desire for downtime and self-care is understandable and healthy. Spending time away from the pressures of your workday is important for well-being, and the failure or inability to detach can lead to[stress and burnout](https://www.risescience.com/blog/sleep-loss-burnout-sales.md). But here’s why sleep procrastination matters. Although stealing time from your sleep to indulge in a little mindless entertainment might sound like a harmless trade-off, the lost sleep adds up. But it’s not just about losing hours of sleep. It’s also about sleep problems you might cause by missing the opportunity to go to sleep when your body is naturally primed to rest, according to your circadian rhythm. Your circadian rhythm is your internal body clock that tells your body when to be active and inactive during a roughly 24-hour cycle, resulting in predictable dips and peaks of energy at different times of the day. As you'll see in the [RISE app](https://www.risescience.com.md), your ideal bedtime falls within what we call yourMelatonin Window. DLMO (dim light melatonin onset) marks the beginning of this phase. As your brain ramps up production of the sleep-inducing hormone melatonin, you are likely to feel drowsy and ready to turn out the lights. What makes sleep procrastination a truly tangled web is that the negative consequences of staying up when you should be going to bed extend beyond eating into your overall sleep time. It also means you miss your Melatonin Window, increasing sleep latency, or the time it takes to fall asleep, and sleep fragmentation, or how often you awake at night. But on top of that, you’re usually spending the time engaging in activities like playing video games, browsing social media, or watching bingeable TV shows. By exposing yourself to blue light from your electronic devices and[engaging with excitatory content](https://www.risescience.com/blog/sleep-streaming-binge-watching-netflix.md), you’re likely to compound difficulties falling asleep and staying asleep, which will only further diminish the amount of sleep and the sleep quality you’re getting. ‍ ## How Can You Overcome or Avoid Revenge Bedtime Procrastination? People struggling with sleep procrastination — and the resulting lack of energy during the day — should first rule out any serious sleep disorders or underlying health conditions. If your doctor doesn’t find any major health problems, you can begin by addressing the lack of perceived control that’s often the driving force of sleep procrastination. Although it may not be within your power to change some of the more challenging or problematic circumstances of your job or home life, taking charge of and prioritizing your sleep schedule could be a viable workaround solution. The[RISE app](https://www.risescience.com/.md) makes it easy to optimize your sleep and energy schedule, in part by tracking your sleep debt.[Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is a running total of the hours of sleep you’ve missed, compared to the sleep your body needed over the past 14 days. As you get closer to paying back the amount of sleep you owe, your sleep debt goes down. Having a number (your sleep debt number) in the app that you are in control of can feel empowering and help you avoid sleep procrastination. Gradually beginning to understand that a lower sleep debt score equates to feeling better and having more energy during the day reinforces the good habit of going to sleep at the bedtime you set for yourself. Some helpful resources for finding your ideal sleep schedule: * [What is a good sleep schedule and how do you stick to one?](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) * [How long does it take to adjust to a new sleep schedule?](https://www.risescience.com/blog/how-long-does-it-take-to-adjust-to-a-new-sleep-schedule.md) * [How to fix your sleep schedule: 13 ways to make it happen](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) * [What is the best time to go to sleep and wake up?](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) ‍ ## Establish an Evening Wind-Down Routine Centered Around Self-Care The desperate need for me-time or downtime is often at the root of bedtime procrastination. To satisfy that need without slipping into the procrastination part, why not create a[bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) that feels indulgent but allows you to get the sleep you need? Start by determining when you need to go to bed in order to meet your sleep need. You can do this one of two ways: by working backward from the time you have to get up or by using the RISE app to know your Melatonin Window, which is the best time to go to sleep. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=habits/module/melatonin/home) *to get a nightly Melatonin Window reminder.* Once you know your bedtime,[you’ll want 60-90 minutes of wind down before that](https://www.risescience.com/blog/wind-down-time.md). Again, if you use the RISE app, it will alert you when your wind-down routine should begin. The key is to be intentional about how you’ll spend that time and resolute about the kinds of activities (e.g., scrolling social media or playing games on your phone) you will avoid. Steer clear of TV episodes that end in cliffhangers and games that push you to reach the next level. They’re designed to make you crave the next episode or level and can tempt you into[pushing back your bedtime](https://www.risescience.com/improve-sleep-hygiene#structure-day-better-sleep.md). Instead you might drink a cup of tea, take a warm bath, listen to calming music, read a chapter of a novel, or write in your journal. And if [watching TV](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) or using your phone will be part of your wind-down routine, we recommend wearing[blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) so that it doesn’t interfere with your ability to fall asleep at bedtime. In his book “Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health,” sleep medicine expert Michael Breus, Ph.D., suggests a specific sequence for the activities you include in what he calls the “[Power Down Hour](https://thesleepdoctor.com/2019/10/20/9-tips-for-sleeping-smarter-and-better-tonight/)”: 1. 20 minutes to tie up loose ends and do things that need to get done 2. 20 minutes set aside for hygiene, such as a hot bath or shower 3. 20 minutes for relaxation (meditation, prayer, journaling, etc.) How to create a healthy evening routine: * [How much sleep do I need? It’s more than you think](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) * [Wind-down time: the key to healthy, natural sleep](https://www.risescience.com/blog/wind-down-time.md) * [How to fall asleep faster: it’s a matter of habits](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) * [The Rise Science Guide to Improving Your Sleep](https://www.risescience.com/improve-sleep-hygiene.md) ## **Revenge Bedtime Procrastination Is Not Just Killing Time** Whether you call it revenge bedtime procrastination, sleep procrastination, or revenge sleep procrastination, the most important thing to know about this phenomenon is that it exists — and that it’s within your power to do something about it. Being able to recognize the tendency to put off going to bed is the first step on the path toward overcoming the problem. Next, as you begin to understand the particular reasons driving your counterproductive behavior and its negative effects, you can work to replace your bedtime procrastination routine with a healthy self-care sleep routine that allows you to meet your sleep need and feel good the next day. The[RISE app](https://www.risescience.com/download-rise?_branch_match_id=863049627494024050&utm_source=Website&utm_campaign=GETRISECTA&utm_medium=marketing.md) can help you track your progress. Because when it comes to facing an uncertain world or an overly demanding job, the best revenge is a good night’s sleep. ## FAQs ### Is revenge bedtime procrastination a real thing? Whether you call it revenge bedtime procrastination, sleep procrastination, or revenge sleep procrastination, the most important thing to know about this phenomenon is that it exists — and that it’s within your power to do something about it. ### What causes bedtime procrastination? What can seem on its face like a lack of self-control, can often be the result of wanting to carve out time for yourself at the end of the day or have some control over your day when it’s been largely dictated by other responsibilities or a work-life imbalance. ### How do I fight revenge on bedtime procrastination? Although it may not be within your power to change some of the more challenging or time-consuming circumstances of your job or home life, taking charge of and prioritizing your sleep schedule and evening wind-down routine will help you get revenge on bedtime procrastination for more daily energy. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleep Quality vs. Sleep Quantity: What Matters More? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleep Quality vs. Sleep Quantity: What Matters More? Published 2024-11-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## The Gist * It's a trick question. **You need both good quality sleep and enough quantity sleep for you to feel and function your best.** * **Sleep quality refers to how well you sleep, whereas sleep quantity is how much sleep you get.** But these terms aren’t as straightforward as they seem. There are no set definitions, standard or easy ways to measure them, or general optimal levels of these metrics, which perpetuates the confusion about their relative importance. * **The RISE app helps you improve both** by showing how much sleep you need and guiding you through habits that promote healthy, natural, high-quality sleep — and enough of it — night after night. It’s understandable to be confused when it comes to the topics of sleep quality and sleep quantity! We often hear them contrasted with each other, alongside conflicting opinions about which one is more important. In reality, experts agree you need *both* good quality sleep and enough quantity sleep for maximum energy, health, and productivity. You can’t skimp out on one by relying on the other. Below, we’ll dive into why both your sleep quality and sleep quantity are important, what each term actually means, and **how you can use the RISE app to improve them both to feel and perform better each day — *which is what really matters***. ## Is Sleep Quality or Sleep Quantity More Important? Sleep quality and sleep quantity are equally important. You need enough sleep for *you* and you need this sleep to be good quality for maximum energy, health, and performance. You can’t [hack sleep](https://www.risescience.com/blog/how-to-sleep-8-hours-in-4-hours.md) by relying on one over the other. **Here’s why:** Most simply, sleep quality refers to how well you sleep, and sleep quantity refers to how long you sleep. You need to sleep well and long enough to get the benefits of sleep. But understanding what qualities and quantities of sleep you need to be at your best — which is probably why you want to know which to focus on — is more complex. That’s because healthy sleep is both “multidimensional” and highly individual. Sleep quality is an expansive concept that encompasses [several dimensions](https://academic.oup.com/ehjdh/article/2/4/658/6423198#312273424) or aspects of sleep, such as: * How restful your sleep was * The timing of your sleep * How regular your sleep schedule is * How satisfied you feel with your sleep the next day And good sleep quality and enough sleep quantity look different for everyone. We all [need a different amount of sleep](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) and sleep quality covers many factors that are unique to you — like the right sleep timing and feeling satisfied with your sleep. When we say both matter, it’s because you need to optimize all the aspects of healthy sleep included in the concept of sleep quality and ensure you get enough sleep quantity for your individual needs to reap the full benefits of sleep. **Thinking Holistically About Sleep** Rather than considering sleep purely in terms of quality and quantity, it is more helpful to think of your sleep as a whole. What matters most is getting enough healthy sleep for you, at the right time for you, on a regular schedule. **To achieve this, focus on:** 1. **Sleep Debt:** This is the amount of sleep you owe your body, measured by subtracting the amount of sleep you’ve had recently from the amount of sleep you need. In the RISE app we calculate your sleep debt over the past 14 nights. 2. **Circadian Alignment:** This is how in sync you sleep with your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), your internal body clock. When you have low sleep debt, you are getting enough sleep for you. When you are in sync with your circadian rhythm, you are getting this sleep on a regular schedule at the right time for you. This combination means your sleep quality and quantity will be optimal for you. Focusing on these metrics — sleep debt and circadian alignment — which can be more easily defined, measured, and improved than the broader concept of sleep quality and better understood and measured than the more general concept of sleep quantity, will help boost your energy, mood, [productivity](https://www.risescience.com/blog/when-are-you-most-productive.md), and physical and mental health. **How RISE Can Help** The RISE app calculates and helps you lower your sleep debt and predicts the timing of your circadian rhythm each day, helping you get better sleep and have more energy. ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) RISE can work out if you have any sleep debt. Worrying about sleep quality vs. quantity can backfire, says Dr. Chester Wu, a double board-certified doctor in psychiatry and sleep medicine, as excessive concern about sleep can lead to anxiety and issues like insomnia. Sleep quality scores given by [sleep trackers](https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch.md) might do more harm than good, especially if you’re not getting any information on what’s causing a low sleep quality score or how you can improve it. This can lead to [orthosomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263088/), which is when you get obsessed with perfecting your sleep data. On the flip side, you might think your sleep quality is fine and then a wearable tells you it isn’t. This might lead to you feeling more sleepy, performing worse (as some [research](https://www.apa.org/pubs/journals/features/xlm-a0035546.pdf) shows), or needlessly worrying about your sleep — causing your sleep quality and quantity to take a hit. As both are just as important as each other, you shouldn’t worry about sleep quality vs. sleep quantity. Instead, focus on keeping your sleep debt low and syncing up with your circadian rhythm (which will help you get enough sleep and make this sleep the best quality you can). More on how soon. ## What Is Sleep Quantity? Sleep quantity is how much sleep you get. For example, your sleep quantity last night might have been [eight hours](https://www.risescience.com/blog/is-8-hours-of-sleep-enough.md). Sleep quantity seems like a straightforward number, but that’s not always the case. Sleep quantity is how much sleep you *really* get, subtracting all the time you’re awake in bed. And for sleep quantity to be a useful metric, you need to know your sleep need — the amount of sleep you personally need. Eight hours is the often recommended amount of sleep, but it’s just that: a recommendation. Sleep guidelines are well-intended but [misleading](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/), reflecting the amount of sleep we *get*, not the amount of sleep we *need*. In reality, we all need a different amount of sleep. For example, when we looked at the sleep needs of 1.95 million RISE users aged 24 and older, we found it ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The hours of sleep RISE users need. ### How Do You Measure Sleep Quantity? Here’s how sleep quantity can be measured: * **Manually:** You can estimate yourself when you fell asleep and woke up, taking off any time you were awake in the night. [Research](https://pubmed.ncbi.nlm.nih.gov/22850546/) shows we’re not very good at doing this accurately, though. * **By a sleep tracker:** You can use a sleep-tracking app, a wearable, or a device to track your sleep quantity. RISE can work out your sleep quantity using your phone use, movement, or sound to determine when you’re awake and asleep. * **As part of polysomnography (a sleep study):** In a sleep lab, researchers track metrics like your brain activity, movement, and heart rate to determine your sleep quantity. Some sleep studies ask for an estimation of your sleep duration. When working out your sleep quantity, you’ll get a number in hours and minutes showing how long you slept. **Heads-up:** Measuring sleep quantity is most useful on a night-to-night basis. Averaging sleep duration over longer periods can obscure valuable insights by conflating the measurement with the sleep dimension of regularity (how consistent your sleep schedule is). This is why sleep debt — which RISE measures over 14 nights — is a more valuable metric for assessing sleep quantity (and quality!) over the long term, as it accounts for variations in nightly sleep and their cumulative effects on your health and well-being. It’s also worth noting that measuring your sleep quantity can be more useful for sleepers with good sleep efficiency. However, for those with high wake after sleep onset (WASO) or fragmented sleep, simply adding up time asleep may obscure issues with sleep efficiency, making the measurement "accurate" but less helpful in assessing how well you actually slept. Another reason why focusing on sleep debt and circadian alignment makes more sense! **Want to track your sleep quantity? We’ve covered the** [**best sleep debt trackers**](https://www.risescience.com/blog/best-sleep-debt-tracking-app.md) **here.** ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### How Do You Know If You’re Getting Enough Sleep Quantity? It can be tricky to know if you’re getting enough sleep. Most of us don’t know [how much sleep we need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md), we grow used to the signs of sleep deprivation, and the symptoms can look similar to symptoms of other health issues. Symptoms of a lack of sleep include: * Sleepiness * Irritability * Anxiety * Being unable to focus * Brain fog * Digestive issues * [Acne](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) * Lowered reaction times * Falling asleep as soon as your head hits the pillow * Sleeping for much longer periods of time when you don’t set an alarm In the long run, not getting enough sleep can lead to an increased risk of hypertension (high blood pressure), obesity, diabetes, and cardiovascular disease. For a solid answer, use RISE to find out how much sleep you need and whether you have any [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). **Heads-up:** You might feel these symptoms if you have poor sleep quality, even if you’re getting enough sleep quantity. As we’ve said, you’ll need both good quality sleep and enough quantity sleep to feel your absolute best. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## What Is Sleep Quality? Sleep quality is how well you slept. In contrast to the more simple task of defining sleep quantity, defining sleep quality is much more complicated than it seems. The simple definition — that’s sometimes used in clinical trials and everyday life — is how well you think you slept. But sleep quality can also be defined more expansively to include all of the following: * Sleep onset latency (how quickly you fall asleep) * Sleep efficiency (how long you spend asleep while in bed) * Sleep continuity (how long you manage to stay asleep) * How quickly you fall back asleep during the night * Whether you got enough of each sleep stage for you (like [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) and REM sleep) * Whether your sleep is natural (i.e. not manufactured by [sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md)) * Whether you have regular sleep patterns * Whether you sleep in sync with your circadian rhythm * How alert and rested you feel the next morning and throughout the day * How satisfied you feel with your sleep * Sleep quantity (sometimes) Indeed, there’s no agreed-upon [definition](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) for sleep quality, so when you see the metric on a sleep tracker or in a sleep study, it could be reflecting very different things. ### How Do You Measure Sleep Quality? Just as there’s no set definition, there’s also no set method of measuring the quality of sleep. Because sleep quality is multidimensional it is challenging to capture the entirety of sleep quality with a single metric. Some aspects of sleep quality, such as sleep onset latency and sleep efficiency have standardized objective measurement approaches, while others, [like sleep regularity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8503839/), do not. Before the proliferation of consumer wearable technology, sleep quality was mostly measured with self-assessment in some way. Nowadays, you can get a sleep quality score from an app, wearable, or device, but this is actually making things more complicated. As there’s no standardization, trackers measure sleep quality in many different ways and it’s often not clear how exactly it’s being measured. Here’s a closer look at the most common ways sleep quality can be measured. #### In Sleep Research Sleep studies often use questionnaires to try and determine your sleep quality. For example, the [Pittsburgh Sleep Quality Index](https://pubmed.ncbi.nlm.nih.gov/2748771/) (PSQI) is a self-rated questionnaire. It asks about factors like your sleep onset latency, use of sleep medication, sleep disturbances, and sleep duration over the course of one month. Each metric is scored and combined to give you one final score. PSQI can be beneficial for healthcare providers to assess whether someone is a poor sleeper and it can be used in studies to screen out bad sleepers and derive findings, such as links between something and poor quality sleep. But it doesn’t provide much useful information beyond this. It can tell you if you have poor quality sleep and try to rate your sleep on a scale (despite never really being validated as a graded marker of sleep issues), but it doesn’t tell you what’s causing poor sleep or how to improve your score. #### Sleep Medicine In sleep medicine, doctors can measure sleep quality in a few different ways to help diagnose and treat patients with sleep problems. They may use polysomnography to assess a patient's sleep in a lab or surveys, like the PSQI. But often, patients will be asked to keep a sleep journal, which might include similar questions to what you’d find on the PSQI. Questions might ask about: * Your sleep and wake time * How long it took you to fall asleep * How you’d rate your sleep * How rested and alert you feel during the day * If you took any naps * What your sleep environment is like * Diet and exercise * Your stress levels #### Sleep Trackers Many sleep trackers use their own scoring systems to give you a sleep quality score. This is often presented as a percentage or a score out of 100. Different trackers use different metrics. This may include how long you sleep, how [restless](https://www.risescience.com/blog/restless-sleep.md) your sleep is, how long you spend in different sleep stages, and heart rate variability, which is the variation in time between heartbeats. There [isn’t any research](https://ieeexplore.ieee.org/document/8648428) proving that the sleep quality score given by a sleep tracker correlates with your own self-rated sleep quality or any outcomes of sleep you care about like health, productivity, or performance. As there are so many metrics involved — and we don’t know how they combine into one singular score — it’s hard to know what to change in your daily life to improve these sleep quality scores. Moreover, because these scores haven’t been studied in relation to sleep outcomes, it’s unlikely that improving your score, even if you knew how, would make a significant difference to your energy levels, health, or productivity. Similarly, it can be hard for a doctor to use this information to diagnose sleep disorders, like insomnia and sleep apnea, as there isn’t much transparency or standardization between trackers. Sleep quality scores on sleep trackers focus on single nights of sleep, which doesn’t shed light on longer-term trends and can produce anxiety when you experience the occasional bad night’s sleep (which happens to all of us). #### Self-Assessment Just like with sleep quantity, you can estimate your sleep quality yourself. But self-assessments don’t always take into account all of the parameters of sleep you might look into with a polysomnography or PSQI survey. Self-assessments of sleep can be affected by your health, mood, or whether you have a sleep disorder like insomnia, and they don’t always match objective measures of your sleep. But [research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) shows how you feel about your sleep — not what a tracker tells you — can make a difference to your well-being. You can self-rate your sleep quality in the RISE app. You won’t rate your sleep quality as soon as you wake up, though. When you first wake up, you’ll probably experience [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md), or grogginess, which can cloud how you really feel about your sleep. RISE waits 90 minutes before asking you to self-rate your sleep quality to get a more accurate rating. Rating sleep quality later in the day is also what sleep doctors recommend to their insomnia patients. ### How Do You Know If Your Sleep Quality Is Good? It can be hard to know if your sleep quality is good. Sleep studies, surveys, and trackers all have their own scoring systems to assess your sleep quality. These systems measure different aspects of sleep quality with varying degrees of accuracy and may not match your own perception of your sleep. **Moreover, there’s no optimal level for sleep quality — despite what your sleep tracker might tell you**. While certain dimensions of sleep quality, like sleep onset latency and sleep efficiency, have generally agreed-upon scoring methods (it’s normal to take 10-30 minutes to fall asleep, and 85% and up is typically the threshold for healthy sleep efficiency), other aspects of sleep quality are unique to you (such as sleep timing) or subjective (such as how you feel about your sleep). Indeed, the [type of sleep](https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1005-9_849) that leads one person to think they had good quality sleep may be different for another person. For example, one [study](https://academic.oup.com/sleep/article/31/3/383/2454164) found people with insomnia had more stringent requirements to judge their sleep as good quality. And different perceptions of sleep may influence how you feel and function during the day differently. What feels like good quality sleep may not actually be good sleep — or even enough sleep. For instance, we tend to [feel energized on less sleep](https://www.risescience.com/blog/why-do-i-feel-more-energized-on-less-sleep.md), for example. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors, explains it this way: “The kind of sleep that may lead to improved subjective sleep quality (i.e., how I slept last night) may not be the same kind of sleep that is necessary for improved sleep quality for memory consolidation or immune restoration (among many others).” That’s why, in general, you’ll want to consider all aspects of sleep that contribute to sleep quality to get all of the benefits of good sleep: * Get enough sleep for you * Sleep at the right time for you * Sleep on a regular schedule * [Fall asleep within about 30 minutes](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) * Get mostly unbroken sleep ([research](https://pubmed.ncbi.nlm.nih.gov/35192907/) shows the amount of time you spend awake at night tends to correlate most strongly with your perception of how well you slept) * Sleep without any sleep aids * Feel satisfied with your sleep * Feel rested and alert Or more simply, focus on keeping your sleep debt low and staying in sync with your circadian rhythm, with the help of the RISE app, to get the restorative sleep you need to feel and perform your best. ## Dive Deeper [![](/assets/66b41095f5870c77fda4be2c_sleeping-woman-wearing-a-smart-watch_result.avif) What’s a Good Sleep Score? And How Do You Improve Yours?](https://www.risescience.com/blog/sleep-score.md)[![](/assets/6328cbd51b5f0834dd1e8c2a_sleep-calculator-n.avif) Sleep Calculator: Get the Hours Needed To Wake Up Refreshed](https://www.risescience.com/blog/sleep-calculator.md)[![](/assets/62fc04273747cd59d20d581e_personal-energy-tracker-n.avif) Get More Energy With Personal Energy Tracker App RISE](https://www.risescience.com/blog/personal-energy-tracker.md) ## How to Improve Your Sleep You can improve your sleep quality and get the right quantity of sleep for you by improving your sleep hygiene. These are the daily sleep habits that are proven to help you get more restful sleep to keep your sleep debt low, stay in sync with your circadian rhythm, and feel and function your best each day. Here’s what to do: * Get at least [10 minutes of natural light exposure](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) as soon as possible after waking up * Get as much daylight as you can throughout the day * Avoid bright light about 90 minutes before bed * Avoid caffeine, large meals, vigorous exercise, and alcohol too close to bedtime * Do a relaxing [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) to unwind before bed * Make sure your bedroom is dark, cool, and quiet * Keep a regular sleep schedule, even on weekends * Sleep at the right time for your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md), if possible RISE can tell you the best time to do 20+ sleep hygiene habits at the right time for you each day. Doing them at the right time makes these habits even more effective at improving your sleep. RISE can work out how much sleep you need and if you have any sleep debt (so you know the sleep quantity to aim for), and predict the timing of your circadian rhythm each day, to help you sleep at the right time for you on a regular schedule. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE tells you when to do 20+ sleep hygiene habits. ## Sleep Quality vs. Sleep Quantity: Summing It Up Quality vs. quantity is debated in many aspects of life, but it’s not a debate that applies to sleep. In fact, sleep quality and sleep quantity are just as important as each other. You need the right quantity of sleep for you and you need this sleep to be good quality to feel and perform your best. The RISE app can help you with both sleep quality and quantity. Users notice the difference: “This is such a helpful app. RISE is really good for understanding how to improve your sleep! It’s working too! I have a lot more energy during the day from following the app’s guidance.” [Read the review](https://appfollow.io/app/564260/review/358498544?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And 80% of RISE users get better sleep within five days — so you don’t need to worry about quality vs. quantity for long. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md)[Blog ![](/assets/6658fbb36662832e16588d1c_magnesium-for-leg-cramps-at-night_result.avif) Sleep Hygiene #### Magnesium for Leg Cramps at Night: Does It Really Work? 11 MINS](https://www.risescience.com/blog/magnesium-for-leg-cramps-at-night.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What’s a Good Sleep Score? And How Do You Improve Yours? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-score domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What’s a Good Sleep Score? And How Do You Improve Yours? Updated 2024-08-08 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * There’s no single good sleep score as there are many ways of scoring sleep. * **The sleep scores that make the biggest difference to how you feel are sleep debt** (how much sleep you owe your body) **and circadian alignment** (how in sync you sleep with your circadian rhythm or body clock). **The lower your sleep debt and the more in sync you are with your circadian rhythm the better.** * The RISE app can help you lower your sleep debt and get in sync with your circadian rhythm. This can help boost everything from your energy levels to your productivity — probably why you want to improve your score to begin with. Smartwatches, rings, mattresses, and apps — there are so many ways of tracking your sleep and so many sleep scores you could get. But it’s not always clear what a good sleep score looks like or how to improve it. Below, we dive into what makes a good sleep score, why you don’t need to worry about most scores, and how you can improve the scores that make the biggest difference to your days with the RISE app. ## What's a Good Sleep Score? There’s no single good sleep score as there are many ways of scoring sleep. Apps and devices, as well as surveys and sleep tests used in sleep medicine and research, use various methods to evaluate your sleep. **To optimize your daily energy levels, mood, and productivity, focus on sleep debt and circadian alignment.** These scores are backed by decades of research as the best markers of your sleep health and the strongest predictors of your performance and well-being both day-to-day and long-term. [**Sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) measures how much sleep you owe your body, calculated by subtracting the sleep you get from the sleep you need. In the RISE app, we measure sleep debt over 14 nights. **The lower your sleep debt, the less sleep deprived you are, leading to better energy, mood, health, and productivity.** While a score of zero is ideal, it is often unachievable; we recommend aiming for five hours or less sleep debt to feel your best. **Circadian alignment** is how in sync your sleep-wake cycle is with your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) or body clock (your body’s natural schedule for sleep and wakefulness). You can be more in sync by having a regular sleep schedule at the right time for your circadian rhythm — such as by sleeping at the right time for your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md). For example, if you’re a “night owl,” you might naturally prefer a later bedtime and wake-up time, whereas an “early bird” might feel best going to bed and waking up early. Sticking to a schedule that fits your natural preferences helps you feel more rested and energized. There [isn’t a standardized score](https://www.nature.com/articles/srep38601) for circadian alignment. Methods used in research and clinical settings include measuring [social jetlag](https://www.risescience.com/blog/social-jetlag.md) (the difference between your sleep schedule on work days and free days), and the time elapsed between Dim Light Melatonin Onset (DLMO) and the average time you fall asleep (DLMO is a measure of the time in the evening when your body starts producing melatonin, indicating the start of your biological night). **The less variation you have in your sleep patterns and the more aligned you sleep with your body clock, the better energy, health, and quality of your sleep.** Focusing on these two sleep scores of sleep debt and circadian alignment is key to making meaningful improvements to your sleep and overall well-being. RISE can work out how much sleep debt you have and give you a “score” in hours — for example, 4.5 hours of sleep debt. The app can also [predict the timing](https://www.risescience.com/blog/circadian-rhythm-test.md) of your circadian rhythm, so you can see the best times to sleep and wake up for you. RISE also helps you improve your scores. To do this, RISE guides you through daily advice, tailored to you, to help you improve your sleep debt and circadian alignment, so you notice the difference each day (more on this soon). **We’ve covered more on** [**how much sleep debt you have**](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) **here, including how RISE works it out.** ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) RISE works out if you have any sleep debt. ## *‍* Other Sleep Scores There are many different sleep scores out there. Many scores look at different [dimensions](https://academic.oup.com/sleep/article/43/2/zsz230/5637931#), or aspects, of your sleep and combine them into an overall score in different ways. They have varying degrees of scientific validation and clinical acceptance. What makes a score good or bad — and by how much — varies, too. Here’s a rundown of some common sleep scores you might get, how they’re calculated, and what a “good” score looks like for each. ### Sleep Quality [Sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) doesn’t have a set definition, but it generally refers to how well you slept. You might get a sleep quality percentage from a sleep tracker, which might combine metrics like: * Total sleep time * How often you wake up * Time spent in different sleep stages * Sleep efficiency [Sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) is a measure of how long you spend in bed asleep, taking into account how long it takes you to fall asleep and how long you’re awake during the night. You divide the time you spent asleep by the time you spent in bed and multiply it by 100 to get a percentage. For example, if you slept for [six hours](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) and spent eight hours in bed, the math would be 6 / 8 = 0.75 x 100 = 75%. The higher the percentage, the better your sleep efficiency and the more time you spend asleep in bed. Sleep efficiency above 85% is considered good. You can also get a sleep quality score from a survey like the [Pittsburgh Sleep Quality Index](https://pubmed.ncbi.nlm.nih.gov/2748771/) (PSQI), which asks you to self-assess metrics like your sleep onset latency (the amount of time it takes you to fall asleep), sleep duration, and sleep disturbances over a month. Good or poor sleep quality is tricky to score and it varies depending on how quality is defined and measured. We’ve covered more [problems with sleep quality as a score](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md) here. ### Polysomnography (PSG) Scores PSG is a sleep study that may be done in a lab. Researchers measure metrics like your brain activity, heart rate, and movement during sleep. With this sleep data, they score your sleep, but instead of calculating a grade or percentage, this scoring refers to working out how long you spent in different stages of sleep. Researchers can also look at any sleep disturbances and your sleep quality, sleep efficiency, and sleep onset latency, among other metrics. A sleep medicine specialist uses PSG scoring and deviations from normal parameters to help diagnose sleep disorders and build a picture of your overall sleep health. There's no universal “good” sleep score for PSG, as many metrics rely on individual characteristics and baselines. For example, we all need a different amount of [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), light sleep, and REM sleep and this can change from night to night. ### Other Sleep Research or Medicine Scores There are many more sleep scores beyond this. In sleep research or sleep medicine, you might find scores like: * Insomnia Severity Index (ISI) — used to evaluate insomnia * Epworth Sleepiness Scale (ESS) — used to measure [daytime sleepiness](https://www.risescience.com/blog/why-am-i-always-tired-and-have-no-energy.md) ### Sleep Tracker Scores Sleep was already hard to score before the invention of sleep trackers like Garmin or [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), but trackers have made things more complicated. Each tracker uses their own scoring system and combines different metrics in different ways to give you a sleep score. You might get a: * Number on a scale from 0 to 100 — a score of around 70 to 85 is usually considered good * Grade like “poor” or “good” * Color grading like green or red It differs from tracker to tracker, but this score can be based on metrics like sleep duration, how often you [wake up in the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md), and heart rate variability (HRV). Sleep trackers use different sleep scores for a few reasons: * **Lack of standardization:** This is especially true for sleep quality, which doesn’t have a set definition or a method of measurement. Sleep trackers want to define and track sleep quality, though, so they’ve come up with their own scoring systems to do so. The invention of wearables and other sleep-tracking technology has outpaced sleep research, meaning there’s not much validation for these new methodologies. * **Differentiation:** Sleep trackers want to be different from each other, of course, so develop different ways of scoring sleep to stand out. Proprietary and non-transparent scoring systems can become a part of a company’s intellectual property and allow them to claim they can better analyze your sleep than other products. * **User engagement:** A simple sleep score might be easier for users to understand or a variety of scores might be more interesting. Sleep trackers may use different ways of scoring sleep to appeal to different types of users. For the most part, these scores don’t reflect the research we have so far about evaluating sleep, so getting a good sleep score from a sleep tracker may not be that useful. [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — co-director of the Center for Sleep and Circadian Sciences at Stanford University and one of our sleep advisors — agrees. “I haven't seen anything correlating these scores to an independent assessment of sleep or the consequences of sleep,” he says. “There is currently no requirement for sleep trackers to prove any claim.” ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Why You Don’t Need to Worry About Sleep Scores The good news is — other than sleep debt and circadian alignment — you don’t need to worry about sleep scores, including the one your sleep tracker gives you. ### **The Limitations of Single Sleep Scores** Sleep is multi-dimensional, so it’s tricky to boil it down into a single score. Each metric — like sleep duration or time awake at night — may need a method of measuring and scoring. Low sleep debt and good circadian alignment reflect the optimization of critical aspects of sleep health, such as duration, efficiency, timing, and regularity. Having low sleep debt and good circadian alignment helps optimize all other sleep scores — like getting enough of each sleep stage and having good sleep quality. What’s more, most sleep scores — including sleep efficiency, sleep quality scores from a tracker, and even PSG scoring — look at single nights of sleep, which may not accurately reflect an individual's typical sleep patterns or overall sleep health. This can put a lot of pressure on each night of sleep, which may lead to sleeplessness. In contrast, low sleep debt and good circadian alignment are based on a longer-term view of your sleep patterns, providing a more accurate and sustainable approach to improving your overall sleep health. ### **The Individual Nature of Sleep** Our sleep is highly individual. For example, when we looked at the sleep needs — how much sleep you need — of 1.95 million RISE users, we found it ranged from five hours to 11 hours 30 minutes. So, any score measuring a dimension of sleep that’s unique to us — like sleep timing or how much of a sleep stage we need tonight — needs to take into account sleep need for it to be accurate. Most scores don’t do this and instead use generic sleep guidelines, ask you to set a sleep goal, or suggest a bedtime that doesn't consider your personal sleep patterns or chronotype. ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) Check RISE to find your sleep need. ### **The Potential Harm of Sleep Scores** Dr. Zeitzer worries that sleep tracker scores can even be harmful for some: “They can be problematic because you can take someone who believes that their sleep is good, but the device is saying that it's bad, and this may trigger insomnia or unnecessary worry about sleep.” One of those worries is [orthosomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263088/), which is when you become obsessed with getting the perfect sleep score. The complexity of composite scores and the lack of transparency in the underlying scoring systems make it difficult to interpret whether a trend or deviation is meaningful or just noise. This ambiguity makes it challenging to know what to change in your life to improve your sleep score — or even if improving your score will impact how you feel or function in any way. [Dr. Chester Wu](https://www.risescience.com/chester-wu.md), a double board-certified doctor in psychiatry and sleep medicine, doesn’t recommend sleep scoring devices in his clinical practice: “The main problem I run into is people who get fixated or overly focused on things like their sleep score or the amount of each sleep stage they get, which we know is not reliable with most fitness trackers.” ### **The Challenges in Measuring Sleep Accurately** The sleep scores you get from [sleep-tracking apps](https://www.risescience.com/blog/alternatives-to-rise-sleep-app.md) and devices may be tracking metrics inaccurately. [Research](https://www.mdpi.com/1424-8220/24/2/635) shows wearables aren’t always accurate at knowing what sleep stage you’re in. Even PSG isn’t perfect — experts agree on scores [only about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. Fortunately, you can accurately track sleep debt and circadian alignment outside of a sleep lab with [just your phone](https://www.risescience.com/blog/best-sleep-app-tracker-without-a-watch.md). ### **Final Thoughts on Sleep Scores** Sleep scores aren’t all bad, though. They canbe useful starting points in sleep research or for doctors to diagnose and treat sleep disorders. But these scores usually come from methods like the PSQI or more consensus methods of measurement like sleep efficiency, not sleep trackers. If you’re looking to score your sleep in some way, you’ll want to use a score that reflects sleep debt and circadian alignment — the two metrics proven to make a difference to how you feel each day when improved, and ones you can accurately score and have control over. ## How You Can Improve Your Sleep Score You can improve your sleep score by following sleep hygiene — science-backed, daily sleep habits that help you fall and stay asleep. Sleep hygiene includes: * Getting out in natural light first thing * Avoiding bright light about 90 minutes before bed * Avoiding caffeine, [alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md), large meals, and vigorous exercise too close to bedtime * Winding down with a relaxing pre-sleep routine * Making sure your sleep environment is cool, dark, and quiet RISE can tell you when to do 20+ sleep hygiene habits at the right time for you. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE can guide you through 20+ healthy sleep hygiene habits. Sleep hygiene habits can help you lower your sleep debt and get and stay in circadian alignment. RISE can guide you through additional easy steps you can take to improve them both too. To lower your sleep debt: * Take short afternoon naps * Head to bed a little earlier * Sleep in a little later **We’ve covered more advice on** [**how to catch up on sleep**](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) **here.** To get, and stay, in circadian alignment: * Keep a regular sleep schedule, even your days off * Get light, do exercise, eat meals, and socialize at regular times and during the day * Check RISE for your Melatonin Window, which is the best time to go to sleep for your body ## There Isn't One Simple Good Sleep Score Sleep scores come in many different shapes and sizes, measuring different things in different ways, so there’s no one good sleep score. Luckily, you don’t need to worry about generic sleep scores you get from most sleep trackers. Instead, focus on sleep debt and circadian alignment. These are the scores that make the biggest difference to how you feel — which is probably why you want to score your sleep to begin with. RISE can work out how much sleep debt you have and predict the timing of your circadian rhythm. You’ll then get daily personalized guidance to help you lower your sleep debt and get in circadian alignment. When it comes to which scores to aim for, try to keep your sleep debt below five hours and sleep as in sync with your circadian rhythm as possible. This can help improve everything from your energy levels to your ability to focus to your overall health and wellness. And users say it helps improve other sleep scores too: After taking sleep debt more seriously with RISE, I’ve found my sleep stages tracked by the Apple Watch have started to improve as a result of reducing the sleep debt.” [Read the review](https://appfollow.io/app/564260/review/332009456?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). It doesn’t take long to improve your score — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Netflix and Stream, Responsibly published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleep-streaming-binge-watching-netflix domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Netflix and Stream, Responsibly Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Binge watching streaming shows](/assets/5f2d8bda8d0a2bf285127abe_5f16157967af34f0ca7c35ad_netflix-copy_res__1_.avif) While we all stay home to limit the spread of Covid-19, we’re also watching a lot more Netflix. The streaming platform has reported a [record high in new subscribers](https://www.latimes.com/entertainment-arts/business/story/2020-04-21/netflix-usage-profits-surge-during-coronavirus-crisis), and they’re not alone: HBO Now reports users are [binge-watching its series 65% more](https://www.theverge.com/2020/3/27/21195358/streaming-netflix-disney-hbo-now-youtube-twitch-amazon-prime-video-coronavirus-broadband-network). While the abundance of streaming options are a godsend during shelter in place, there's a surprising amount of science to be aware of to binge watch correctly and not torpedo your sleep. Left unchecked, your binge watching is hurting your immune system, [ruining your focus and productivity](https://www.risescience.com/blog/improve-sales-team-productivity.md), and causing anxiety and stress. We're not suggesting you abandon Netflix entirely, but we are advocating that you binge watch responsibly. ## Two Ways Late-Night Binge Watching Ruins Your Sleep and Energy If you’re scratching your head because it feels like your nightly “Curb Your Enthusiasm” session only relaxes you, the truth is it’s keeping you from feeling well rested in the morning. ### 1\. Late-night binging racks up sleep debt, sabotaging productivity and emotional well-being Staying up to watch a show or movie cuts into your sleep time. This is by design. Netflix CEO Reed Hastings isn't shy about [labeling sleep as the company's number one competitor](https://www.fastcompany.com/40491939/netflix-ceo-reed-hastings-sleep-is-our-competition), nor proclaiming Netflix as the winner. Hastings is right. A [2019 survey by the American Academy of Sleep Medicine](https://j2vjt3dnbra3ps7ll1clb4q2-wpengine.netdna-ssl.com/wp-content/uploads/2019/11/sleep-prioritization-survey-2019-binge-watching-results.pdf) (AASM) found a remarkable 88% of respondents report having lost sleep because they stayed up “past their bedtime” to watch multiple episodes of a TV show or streaming video series. For 18-44 year olds, that number jumps to 95%. When getting less sleep than you need gets repeated for even a few nights, you rack up sleep debt, or how much sleep you’ve missed relative to your biological need. High sleep debt is correlated with all of the negative side effects we mentioned (weakened immunity, poor focus, anxiety) as well as many more ([lack of creativity, less empathy, diminished problem-solving](https://www.risescience.com/blog/improve-sales-team-productivity.md)). ### 2\. Late-night binging throws off your circadian rhythm, making you more groggy in the morning and making it more challenging to fall asleep #### 'Case of the Mondays': the phenomenon of circadian misalignment But even if you’re careful to not let TV time cut into sleep time, there’s another, less obvious, issue at play. It’s called circadian misalignment, which can be defined as an “[inappropriately timed sleep and wake](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/)” cycle, and which [negatively affects sleep quality and psychological wellbeing](https://pubmed.ncbi.nlm.nih.gov/16687322/). If you've ever had a hard time waking up on Monday morning because of late weekend nights and mornings (what’s called “social jet lag”), you've experienced it. Here’s how it works: Your circadian rhythm triggers when you wake up and when you fall asleep, [as well as peaks and dips in your energy in between](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md). Although some liken it to your brain’s “built-in” clock, it’s not impervious to stimuli, and can fall into misalignment because of light, [especially in the evening](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/). When you sit yourself in front of a screen to watch Netflix after work hours, the blue light emitted by the screen (or from any other light source) effectively [tricks your brain into thinking it's daylight outside](https://jcsm.aasm.org/doi/10.5664/jcsm.6704). The light at night reduces your body's melatonin production. Melatonin is naturally secreted by your brain and tells your body when to sleep and wake. One of the most important bodily processes triggered by your circadian rhythm is what’s called Dim Light Melatonin Onset (DLMO), a roughly two-hour period every evening when your body releases its most melatonin, cueing a window when you’re best able to naturally fall asleep (also called your “biological night”). When you stay awake and expose yourself to light during your DLMO, your brain thinks it's not yet night time and delays your clock — something known in chronobiology called a phase delay. Delayed sleep makes it much harder to wake up in the morning. Chronic circadian misalignment of this type can lead to [Delayed Sleep Phase Disorder](https://sleepdisorders.sleepfoundation.org/chapter-5-circadian-rhythm-sleep-disorders/delayed-sleep-phase-type/definition/what-is-delayed-phase-sleep-disorder/) and a host of deleterious [mental](https://www.nature.com/articles/s41598-017-03171-4) and [physiological](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030107/) outcomes. #### Your brain on serialized content There’s still another way Netflix undermines your circadian rhythm: the bodily "arousal" you experience when watching bingeable television shows. Arousal, defined as the physiological and psychological state of being awoken, activates a part of your brain that leads to increased heart rate and blood pressure, and a condition of sensory alertness and mobility — all of which makes it much harder to fall asleep when you finally hit pause, shifting your circadian rhythm. Building on [research that found playing video games increased activity in the central and autonomic nervous system, which in turn prolonged sleep onset](https://pediatrics.aappublications.org/content/120/5/978?sso=1&sso_redirect_count=1&nfstatus=401&nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3A+No+local+token) (the time it takes to fall asleep), a [recent study](https://jcsm.aasm.org/doi/10.5664/jcsm.6704) sought to uncover whether TV binge viewing frequency was also positively associated with "[cognitive pre-sleep arousal](https://pubmed.ncbi.nlm.nih.gov/14998240/)" — the condition of sensory alertness, mobility, and readiness to respond (all characteristics of wakefulness, not sleep). The results were fascinating. Those who identified as a binge viewer had a 98% higher likelihood of having poor sleep quality compared to those who did not identify as a binge viewer, with cognitive pre-sleep arousal as the key factor. Results showed binge viewing frequency was significantly related to cognitive pre-sleep arousal and that cognitive pre-sleep arousal was strongly related to sleep quality, daytime fatigue, and insomnia symptoms. The researchers concluded, "A possible explanation might be that binge viewing leads to a stronger sense of involvement into the narrative and identification with its characters than does regular viewing. ... The narrative structure that characterizes “bingeable” television shows involves (1) a larger number of (2) more diverse storylines that (3) extend beyond one episode, and that often (4) intersect during a season or (5) turn out to be connected with each other in the end. As such, the narrative complexity in these shows leaves viewers thinking about episodes and their sequel after viewing them. This prolongs sleep onset or, in other words, requires a longer period to “cool down” before going to sleep, thus affecting sleep overall." ## How to Stream at Night and Still Sleep Even armed with this knowledge, it’s more than likely you’ll tune in a couple of nights a week—especially as long as we're encouraged to stay home. To do this without completely throwing your sleep out of whack (and therefore your immunity, productivity, and mood), follow the tips for naturalistic sleep below. ### 1\. Cut Blue Light Blue light comes from every light source, not just screens. There are several options for managing how much it impacts your sleep. **Wear blue-light blocking glasses:** put on specially-designed glasses starting 90 minutes before bed. Rise recommends UVEX Skyper blue light blocking glasses as the most scientifically effective. **Dim indoor lights:** dim or turn-off electric lighting or use candles 90 minutes before bed. **On your devices, use a filter:** Most phones, tablets, and computers now offer an option to activate a [blue light filter](https://www.pcmag.com/how-to/how-to-stop-blue-light-from-disturbing-your-sleep), which prevents your brain from perceiving it as daylight. We recommend wearing blue-light blocking glasses even if you employ a filter — filters might not work [as well as intended](https://www.manchester.ac.uk/discover/news/researchers-discover-when-its-good-to-get-the-blues/). > RISE offers reminders to help you manage blue light. Just go to the "Energy" tab and add the "Wear blue-light glasses," "Wear sleep mask," or "Check your environment" habits to your energy schedule. You'll get a reminder each night to keep you in rhythm. ![RISE app screenshot showing blue light reminders like "wear a sleep mask"](/assets/66e1da7c9fc69d24fbf6f5be_5ee3afb5bfe08ef3b9d80c35_big_sleepmaskx2.png) RISE's Habits screen lets you personalize your Energy Schedule with reminders to help you limit blue light in the evenings, align your circadian rhythm and sleep easier. ### 2\. Rewatch Old Favorites If you’re going to watch late at night, choose episodic programming (when a story is told within a single episode) or something you’ve seen before since it’s likely to be less arousing. Becoming nervous or excited about a new plot twist or character is liable to make your body feel more alert, preventing you from nodding off. ### 3\. Make your Bedroom a Cave Optimize your [bedroom](https://porch.com/advice/ultimate-guide-make-bedroom-relaxing-oasis) for sleep by making it cool, dark, and quiet, like a cave. The science recommends setting your thermostat between 65 and 68 degrees Fahrenheit, using a blackout curtain or mask to prevent you from noticing when the sun rises, and wearing earplugs to block ambient noise—even if you think you can sleep through sirens and air duct rattling, they’re still disturbing your sleep quality. ### 4\. Establish a Wind Down Routine To give your body the time it needs to naturally decompress before bed, consider timing your Netflix habit earlier and as part of a larger wind down routine. We recommend using your circadian energy to structure your night. Schedule the activities that need your highest level of focus and attention for your evening peak, when you have your second cycle of energy. This timing not only helps you be more productive; it also protects your wind-down time by creating a cue to start ending the day. It's critically important to manage stress in the evening hours before sleep. Pre-sleep stress is associated with sleep [disturbances](https://academic.oup.com/sleep/article/41/suppl_1/A372/4988049?searchresult=1) and difficulty falling asleep. During this wind down cycle, your brain is sending your body signals to begin preparing for sleep. This signal is your cue to end the workday and avoid activities that take mental energy. Take a [hot shower](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) or bath. Stretch or do yoga. Meditate or read a book. Watch Netflix at the beginning of this cycle to preserve the wind down period before bed. (The same goes for similarly "arousing" activities, like scrolling social media, which [drives its own brand of sleep-interfering alertness](https://onlinelibrary.wiley.com/doi/full/10.1111/bjop.12351).) > **Use your Melatonin Window:** RISE uses your sleep times to predict the circadian phase when your brain is producing the optimal amount of melatonin to help you fall asleep and stay asleep. Sleeping according to your [ideal circadian timing leads to higher quality sleep, better health, and productivity](https://www.nature.com/articles/s41386-019-0476-7). ![RISE app screenshot showing your personalized melatonin window and evening routine](/assets/66e1da7c9fc69d24fbf6f5c1_5ee3afd980fd780955d8ac00_big_eveningroutine.png) RISE offers evening routine and Melatonin Window reminders. Just go to the "Energy" tab and add the "Evening routine" habit to your energy schedule. Your most common evening activities are organized into your energy peak or wind-down time with reminders to help you stay on rhythm each night. ### 5\. Maintain Regular Sleep Patterns Have you slept in on Sunday and felt groggy for most of the morning? That's because the grogginess you experience naturally when you wake up (sleep inertia) is overlapping your [morning circadian energy peak](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md). Keep your wake time consistent (within an hour) even on weekends to keep your circadian rhythm predictable for the day. These are trying times, and we’re all reaching for our favorite diversions a bit more. But a bit of mindfulness and moderation go a long way, especially where streaming TV and movies are concerned. To avoid hindering your much needed immune system, focus, and positive frame of mind, follow our best practices to 'Netflix and sleep.' ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Health [View all](https://www.risescience.com/topics/health.md) Related posts are coming soon. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleepy After Eating? A Sleep Doctor Answers Your Questions published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-after-eating domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleepy After Eating? A Sleep Doctor Answers Your Questions Updated 2023-07-05 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * You may feel sleepy after eating due to a combination of factors: sleep deprivation, a natural energy dip tied to your circadian rhythm, or a high-carb or high-calorie meal. * The [RISE app](https://app.adjust.com/oha9msp) can help you get more energy — both after meals and all day long — by helping you get more sleep and get in sync with your circadian rhythm. We all need to sleep and we all need to eat. But these two essential behaviors are tightly linked — and they can mess with each other. You’ve probably experienced the dreaded post-lunch food coma, the feeling of being bloated in bed after a late-night dinner, or being extra hungry after a night of no sleep. But why do all of these things happen? Below, we’ll dive into your questions about sleeping, eating, and energy. Plus, we’ll share how the [RISE app](https://app.adjust.com/oha9msp) can help you master meal timings and sleep to get more energy. ## Advice From a Sleep Doctor “Feeling sleepy after eating is normal, especially if you’ve just had a heavy, carb-rich meal. But you’ll feel more tired than usual just after lunch, during your natural afternoon dip in energy, and if you’re sleep deprived,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Why do I feel sleepy after eating?](#sleepy) [Why do I get tired after eating lunch?](#tired) [Which foods can make you sleepy?](#foods) [How to stop feeling tired after eating?](#eating) [Is it normal to feel sleepy after eating?](#normal) [Why is it bad to eat before sleeping?](#eat) [How long should I wait to sleep after eating?](#wait) [Does sleeping after eating affect weight loss?](#weight) [What to eat before bed?](#bed) [What not to eat before bed?](#not) [Which position should I sleep in after eating?](#position) [How does sleep affect your meals?](#meals) [How does eating affect sleep?](#affect) ‍ ## Why Do I Feel Sleepy After Eating? It’s not entirely clear why we feel sleepy after eating, but it could be due to a blood sugar crash, a change in hormones, sleep deprivation, or your energy levels naturally falling as part of your circadian rhythm. Feeling sleepy after eating is known as “postprandial somnolence” or “postprandial fatigue.” You might also know the feeling as a “food coma.” Let’s dive into the theories behind post-meal sleepiness in more detail. After eating, blood flow may shift from our brains to our small intestines, making us sleepy. And hormones like [cholecystokinin](https://www.jneurosci.org/content/25/32/7459), which are released when we eat, may also contribute to our drowsiness. High blood sugar levels can block certain [neurons](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249044/) in our brains that make us feel awake, and the following sugar crash can certainly leave you feeling low on energy. A high-calorie meal or high-carb meal can also make you feel sleepier than usual. And if you’ve had an alcoholic drink with your meal, this could be to blame for your drowsiness. Food sensitivities and allergies, like gluten intolerance, can also lead to sleepiness and [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md). And medical conditions like diabetes, hypoglycemia, anemia, and hypothyroidism (underactive thyroid) can also make you feel tired after a meal. You may also feel sleepy after not eating enough, like if you’re on [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md) and cutting your calories. But your post-meal tiredness may not have anything to do with eating at all. Our energy levels naturally fluctuate over the course of the day as part of our[circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md), or body clock. There’s a natural dip in energy in the afternoon, which often comes after typical lunch times, and in the evening, often after dinner. Curious about what your circadian rhythm looks like? RISE can predict the timing of your circadian rhythm each day, so you can see when your energy levels are expected to dip in the afternoon and late evening. ‍ ![RISE app screenshot showing your energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can predict your circadian rhythm each day. And if you’ve been missing out on sleep recently, you’ll have high sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If you’ve got high sleep debt, that afternoon dip in energy is going to feel much worse, and you’ll have lower energy levels all day long — no matter what and when you eat. To see if sleep debt is to blame, RISE can work out how much sleep debt you have. We recommend keeping it below five hours to maximize your energy levels. In summary, you may feel sleepy after eating because of: * A change in blood flow * Hormonal or brain changes * A blood sugar crash * High-calorie or high-carb meals * Alcohol * Food sensitivities or allergies * Medical conditions * Your circadian rhythm causing natural dips in energy * High sleep debt ‍ ## Why Do I Get Tired After Eating Lunch? You may feel tired after lunch because you’re experiencing a sugar crash, you had a big meal high in calories or carbs, or you have food sensitivities or allergies. [Afternoon sleepiness](https://www.risescience.com/blog/why-am-i-so-tired-in-the-afternoon.md) is also a natural part of your circadian rhythm, and it’ll feel worse if you’ve got a lot of [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). Boost your energy after lunch by paying back sleep debt (by sleeping more at night or taking naps) and having a light and healthy lunch. You may not be able to avoid the afternoon slump altogether, though. Many people will feel sleepy in the afternoon, no matter what they’ve eaten or even if they've skipped lunch, due to the natural dip in energy that comes with your circadian rhythm. This usually happens around 1 p.m. to 3 p.m., but it can happen earlier for early birds and later for night owls. So your afternoon dip in energy may hit you right after lunch. If this is the case, work with your circadian rhythm, rather than against it, and use this time to take a break, do easy tasks, or take a nap. Check RISE to see when this dip in energy will be to plan your day. We’ve covered more on [how to beat the afternoon slump](https://www.risescience.com/blog/how-to-beat-the-afternoon-slump.md) here, including the best lunches to go for to keep your energy levels higher. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Which Foods Can Make You Sleepy? Some types of foods can make you feel sleepy. But rather than individual foods, you’re more likely to feel tired from large meals or meals that are high in sugar or carbs. These foods can cause sleepiness: * **Sugary snacks:** Sure, sugar will give you an energizing buzz, but you’ll get a sugar crash shortly after. Steer clear of based goods, candy, and processed breakfast cereals. * **Simple carbohydrates:** Simple carbs are digested quickly, so you get a sugar rush and crash. Steer clear of white bread, white rice, white pasta, pastries, and fruit juices. * **Caffeine:** [Coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md), chocolate, and [energy drinks](https://www.risescience.com/blog/why-do-energy-drinks-make-me-tired.md) can wake you up at first, but they can easily keep you up at night, which can leave you feeling sleepier the next day. We’ve covered more ways [caffeine can make you feel tired](https://www.risescience.com/blog/why-does-caffeine-make-me-tired.md) here. * **Alcohol:** Alcoholic drinks — or even desserts with booze in them — can make you feel drowsy. Plus, [alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) fragments your sleep, meaning you may wake up during the night, build up sleep debt, and feel sleepy the next day. * **Tryptophan:** Tryptophan is a sleep-promoting amino acid that’s converted into serotonin and then the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) in the brain. It’s found in turkey, chicken, eggs, spinach, chickpeas, milk, nuts, dried dates, and oats. But you’re most likely not eating enough tryptophan to feel the sleepiness effects. Instead, it’s the size of your meals and the percentage of carbs versus protein and fats in your meals that are making you tired. Or it’s something unrelated to food, like high sleep debt. * **Melatonin:** Melatonin is a natural hormone that primes your body for sleep. You can also find it in eggs, fish, nuts, brown mushrooms, seeds, tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, and broccoli. Again, you’re probably not getting enough melatonin in your meals for this to cause your tiredness. We’ve covered more on [what gives you energy](https://www.risescience.com/blog/what-gives-you-energy.md) here, including the foods that can increase your energy levels. ‍ ## How to Stop Feeling Tired After Eating? To stop feeling tired after eating, keep your sleep debt low, stay in sync with your circadian rhythm, and eat light and healthy meals that aren’t too high in carbs or sugar. Here’s more on how to make that happen: * **Lower your sleep debt:** RISE can work out how much sleep debt you have and keep track of it as you pay it back. Head to bed a little earlier, sleep in a little later, or take short [afternoon naps](https://www.risescience.com/blog/best-nap-length.md) to lower your sleep debt and boost your energy levels across the day — not just after meals. * **Get in sync with your circadian rhythm:** If you’re out of sync with your body clock, you’ll feel more daytime sleepiness. You can get in sync with your circadian rhythm by keeping a regular [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) and eating meals during the day and at regular times. **Bonus: RISE users with consistent sleep patterns have lower sleep debt than those with inconsistent sleep patterns.** * **Eat healthy meals:** Avoid junk food, simple carbs, and sugary snacks, and go for lean proteins, healthy fats, complex carbs, fruits, and veggies instead. [Research](https://www.mdpi.com/2072-6643/11/10/2374) shows meals higher in protein are linked to less sleepiness than meals higher in fats and carbs. Plus, opt for light meals, especially lunch — one [study](https://pubmed.ncbi.nlm.nih.gov/22155490/) found a heavy lunch can cause more sleepiness and poorer performance than a light lunch. * **Keep a food diary:** If you think food allergies or sensitivities are behind your post-meal sleepiness, keep track of what food you eat and what symptoms you feel each day. This can help you figure out what, if anything, is triggering tiredness. You can also speak to your healthcare provider about allergy and intolerance tests. Already battling tiredness after a meal? We’ve covered [how to wake yourself up](https://www.risescience.com/blog/how-to-wake-yourself-up.md) here. **Expert tip:** It’s easy to blame meals for your tiredness, but it can very easily be your sleep — or lack of it. In fact, you may need more sleep than you think. The amount of sleep you need each night is called your sleep need, and this number is different for each of us. We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found the median was eight hours. But 48% of users need eight hours or more sleep a night. And some even need 11 hours 30 minutes! ![The RISE app can tell you how much sleep you need](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The [RISE app](https://app.adjust.com/oha9msp) can work out how much sleep you need. ‍ You may be feeling extra sleepy after meals because you’re not meeting your sleep need. To find out, RISE can work out how much sleep you need based on a year’s worth of phone use behavior and proprietary sleep-science-based models. ‍ ## Is it Normal to Feel Sleepy After Eating? Yes, it’s normal to feel sleepy after eating to some extent. More research needs to be done, but it’s probably caused by high sleep debt, a natural drop in energy as part of your circadian rhythm, or a high-carb or high-calorie meal. You may also be tired due to multiple factors, or factors that are difficult to diagnose, such as a medical condition or sleep disorder. So finding the underlying cause, or causes, of your sleepiness after eating can be tricky. Try lowering your sleep debt, getting in sync with your circadian rhythm, and eating light and healthy meals to feel less tired after eating. If you have uncontrollable tiredness after a meal, reach out to your healthcare provider. They can run tests for underlying medical conditions or allergies that may be to blame. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Why is it Bad to Eat Before Sleeping? It’s bad to eat before sleeping as eating close to bedtime can keep you up or wake you up in the night, causing sleep deprivation. Eating and then laying down too soon can cause digestive issues, like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md), which can keep you awake. And eating lowers your arousal threshold, which is how easily you can be woken up from sleep. So even if you can drift off soon after a meal, you may find yourself [waking up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). Science backs this up. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/) shows high-calorie food intake about 30 to 60 minutes before bed can increase how long it takes you to fall asleep. And a [2021 study](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating an hour or less before bed makes it more likely you’ll wake up in the night. Eating can also change the timing of your circadian rhythm. When your [circadian rhythm is out of whack](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), from eating late at night or during the night, you may experience low energy, trouble sleeping, and health issues like diabetes and obesity. Eating before bed can also lead to [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md), and all of the adverse health effects that come with it. ‍ ## How Long Should I Wait to Sleep After Eating? You should wait two to three hours to sleep after eating. This should give your digestive system enough time to get to work so that gastrointestinal issues don’t keep you awake. Avoiding meals in the late evening can also help to keep your circadian rhythm in check, which will benefit your sleep, energy levels, and overall health and well-being. For more on the science behind meal timing, we’ve covered [what time you should stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) here. And to help you master your meal times, RISE can tell you when to have your final meal each day based on the timing of your circadian rhythm. ![RISE app screenshot showing you when to have your last big meal](/assets/6719816a539844dade36e931_625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J.png) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to stop eating each day. ‍ ## Does Sleeping After Eating Affect Weight Loss? Sleeping after eating can affect weight loss. Here’s why: * Eating close to bedtime can keep you up, and a [2022 study](https://www.sciencedirect.com/science/article/pii/S0735109722003102) shows sleep deprivation can lead to eating more calories, gaining more weight, and putting on [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md) in particular. * Eating close to bedtime can mess with your circadian rhythm, and [2021 research](https://www.pennmedicine.org/news/news-releases/2021/october/a-dented-internal-clock-provides-insight-into-shift-workers-weight-gain-and-diabetes) shows this can lead to weight gain, higher blood sugar, and fattier livers. A[2019 study](https://www.tandfonline.com/doi/abs/10.1080/07420528.2019.1671439) found circadian misalignment increases your risk of obesity and [abdominal obesity](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md). * Eating late at night may mean you’re eating [more calories](https://pubmed.ncbi.nlm.nih.gov/25439026/) or making unhealthier food choices. To maximize your weight loss efforts, try to be finished with dinner two to three hours before bed for the best sleep. [Eating dinner earlier](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) than this may help you lose more weight. [Research from 2021](https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-052020-041327) suggests intermittent fasting or time-restricted eating (when you eat your meals within a set window of time and perhaps cut your calories too) can help promote weight loss, improve insulin resistance, and decrease blood pressure. And a [2023 study](https://academic.oup.com/sleep/article/46/Supplement_1/A1/7181542) found time-restricted eating was linked to getting more overall sleep and sleeping earlier. But more research needs to be done. We’ve covered more on [intermittent fasting and time-restricted eating](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) here. **Expert tip:** Meal timing is important, but getting enough sleep overall is key for losing weight and keeping it off. A [2023 study](https://academic.oup.com/sleep/article/46/5/zsac295/6874808?searchresult=1) found those with short sleep durations were more likely to regain weight in the year after they’d lost it compared to those who got enough sleep. Trying to lose weight? We’ve covered more on [what time you should stop eating to lose weight](https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight.md) here. ‍ ## What to Eat Before Bed? Ideally, you would avoid eating altogether two to three hours before bed. But if you need to eat close to bedtime, opt for a light healthy meal or snack. Opt for fresh fruit, peanut butter, cottage cheese, or Greek yogurt. It’s best to not eat before bed as it can keep you up or wake you up in the night. But some people, like those with [type 1 diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/), may benefit from a small snack before they go to sleep because it can help to prevent hypoglycemia (low blood sugar) from disrupting sleep. And if you find hunger pangs wake you up in the night, try eating more during the day, or eating a small light snack before bed. Make sure your diet has enough fruits, veggies, and complex carbs to keep you fuller for longer. ‍ ## What Not to Eat Before Bed? Ideally, you would finish your last meal of the day two to three hours before bed. But if you do need to eat before bed, avoid anything that’s high in carbs or sugar, and anything that’s fatty, fried, or spicy. High-calorie meals can also mess with sleep, so try having a smaller meal or snack instead. Beyond food before bed, think about what drinks you’re having, too. Be sure to avoid caffeine or [alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md), both of which can make it harder to fall and stay asleep. And avoid drinking too much water before bed, as this can lead to middle-of-the-night bathroom trips. ‍ ## Which Position Should I Sleep in After Eating? The best position to sleep in after eating would be to not sleep at all. Instead, remain sitting or standing up and head to bed in two to three hours. But if you have had a late-night meal and need to sleep, try sleeping on your left. A [2022 study](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found sleeping on your left can reduce acid reflux and symptoms of gastroesophageal reflux disease (GERD). We’ve covered the [best side to sleep on for digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) here. And for trying to lose weight, we share the [best side sleeping positions to lose weight](https://www.risescience.com/blog/sleeping-positions-to-lose-weight.md) here. (Spoiler: there’s no magic position, the key is to get enough sleep overall). [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How Does Sleep Affect Your Meals? Not getting enough sleep can cause you to eat more and eat unhealthier. Insufficient sleep disrupts normal levels of appetite-controlling hormones in the body. When you’re sleep deprived, the hunger hormone ghrelin rises, and the satiety hormone leptin falls. The result? You eat more and feel less full. To make matters worse, lack of sleep impairs your brain’s prefrontal cortex. This [makes impulse control more difficult](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426706/) and those leftover doughnuts harder to resist. At the same time, [endocannabinoids](https://www.tandfonline.com/doi/full/10.31887/DCNS.2020.22.3/rspanagel), chemical messengers that act on the brain's pleasure receptors, flood the body. Eating feels more pleasurable, which can increase cravings. Insufficient sleep affects not just how much you eat but also the foods you choose. You’re more likely to [crave salty, carb-heavy, and sugary foods](https://pubmed.ncbi.nlm.nih.gov/26612385/) (often foods that, ironically, make you more sleepy) when you don’t get enough sleep. And a [2016 study](https://www.nature.com/articles/ejcn2016201) showed that restricting sleep to five hours led people to eat up to 385 extra calories the following day. Together with the other consequences of poor sleep — like lacking the energy to exercise — sleep deprivation is a recipe for [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md). [A study published in 2022](https://www.sciencedirect.com/science/article/abs/pii/S0735109722003102) found that sleeping for only four hours a night increased subcutaneous belly fat (the fat under the skin you can see) by 9% and abdominal visceral fat (the fat around your organs) by 11%, compared to those who slept nine hours a night. In summary, a lack of sleep can lead to: * [More hunger](https://www.risescience.com/blog/why-am-i-always-hungry.md) * Less self-control * More food cravings * Eating more calories * Weight gain and belly fat gain ‍ The good news is that you can learn [how to lose weight without exercising](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md), just by getting your sleep right. Check RISE to see how much sleep debt you have. Got a lot? This could be affecting your hunger levels, food cravings, and weight loss efforts. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep debt you have. ‍ ## How Does Eating Affect Sleep? Both *what* you eat and *when* you eat affect your sleep. Healthy meals at regular times that are not too close to bedtime can help you get the sleep you need. But unhealthy meals at night or late at night can make it harder to get enough sleep. Here’s what science has to say on that. ### What You Eat A [2022 study](https://www.sciencedirect.com/science/article/pii/S2212267222000387) found “diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and lower in saturated fat (eg, Mediterranean diet) were associated with better sleep quality.” Diets higher in protein, healthy fats, and complex carbs were also linked to better sleep quality. (Although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/pii/S138994570870011X)). [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/) also shows eating more fiber is linked to getting more [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). And getting more of your energy from saturated fat is linked to less deep sleep. Plus, getting more energy from sugar and simple carbs is linked with [waking up more in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). **Key advice:** Eat a healthy diet of fruits, veggies, healthy fats, protein, and complex carbs. ### When You Eat As we’ve already shared, you don’t want to eat too close to bedtime as this can keep you up or cause you to wake up in the night. You also want to avoid eating during the night, if possible. [Research from 2021](https://www.science.org/doi/10.1126/sciadv.abg9910) found that eating at night worsens glucose intolerance and can cause you to get out of sync with your circadian rhythm, which can increase your risk of type 2 diabetes. Eating during the day, even if you have to be awake at night for night shifts, can stop this from happening. **Key advice:** Aim to be done with dinner two to three hours before bedtime. Try to eat all of your meal times at regular times and during the day. ## Feel Less Sleepy After Eating Feeling sleepy after eating is normal. But you will feel more tired if you’ve got high sleep debt, you’re out of sync with your circadian rhythm, or you’ve had a high-carb or high-calorie meal. The [RISE app](https://app.adjust.com/oha9msp) can reduce your post-meal drowsiness. The app works out how much sleep you need and how much sleep debt you have, so you can work to lower it. RISE also predicts your circadian rhythm each day, so you can get in sync with it and see when your natural dips in energy will be each day. Lowering your sleep debt and getting in sync with your circadian rhythm will boost your energy levels, both after meals and throughout the day as a whole. And to help you get a good night’s sleep, RISE can tell you when to finish up your final meal by each day. It doesn’t take long to see the effects — 80% of RISE users feel more energy within five days. ## FAQs ### What happens if you sleep after eating? If you sleep directly after eating, you'll probably encounter indigestion, heartburn, and other digestive problems that disrupt nighttime sleep. You also increase your risk of unhealthy weight gain, obesity, and poor health over time. ### Is it bad to sleep after eating? It can be bad to sleep after eating. Sleeping after eating doesn't give your body enough time to digest the food, inciting digestive problems like heartburn and acid reflux. It's recommended to wait at least two to three hours before you go to bed after a meal. ### Can I sleep one hour after eating? Sleeping one hour after eating doesn't give your body enough time to digest the food, inciting digestive problems like heartburn and acid reflux. It's recommended to wait at least two to three hours before you go to bed after a meal. ### How long should you wait to sleep after eating? You should wait two to three hours to sleep after eating. That should give your body enough time to start digesting food, so issues like acid reflux and bloating don’t keep you awake. ### Why do I fall asleep after eating? You may fall asleep after eating due to being sleep deprived, experiencing a natural dip in energy as part of your circadian rhythm (this happens in the afternoon and late evening), or because you’ve had a high-calorie, sugary, or high-carb meal. ### How do I stop feeling sleepy after eating? Stop feeling sleepy after eating by eating lighter and healthier meals with more protein and less sugar and simple carbs. Lower your sleep debt and get in sync with your circadian rhythm to feel more energy after meals and overall. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: Sleeping In on Your Day Off? Sleep MD Explains Pros & Cons published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-in domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleeping In on Your Day Off? Sleep MD Explains Pros & Cons Updated 2023-09-01 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Sleeping In on Weekends? It’s Not Always a Bad Thing * Sleeping in on weekends can help you catch up on any sleep you’ve missed during the week. * But it can also mess up your circadian rhythm, or body clock, which can lead to physical and mental health issues and low energy. Limit your lay-ins to an hour or so to avoid this. * The [RISE app](https://app.adjust.com/oha9msp) can tell you how much sleep you’ve got to catch up on (if any) and predict your circadian rhythm each day, so you can make sure you’re not sleeping so much you disrupt it. Sleeping in on weekends is one of life’s luxuries. But is this habit bad for you or is it a good thing to do after a busy sleep-deprived work week? Below, we’ll dive into the health benefits and impacts of sleeping in, whether it’s even possible to catch up on sleep at the weekends, and how to stop oversleeping on the weekends when it’s impacting your health and sleep. ## Advice From a Sleep Doctor “Sleeping in is demonized, but it’s not necessarily a bad thing," says Dr. Chester Wu. "It can help you catch up on lost sleep. But if you sleep for too long, sleeping in can mess with your body clock, which can cause health issues, low energy, and make it harder to sleep the next night. So if you’re sleeping in, keep it to an hour or so to avoid this.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ [Is sleeping in good for you?](#sleeping) [Is sleeping in bad for you?](#bad) [Can you make up for lost sleep on the weekends?](#lost) [Why do I sleep in so much on the weekends?](#weekends) [How to catch up on sleep?](#catch) [How to stop oversleeping on the weekends?](#stop) ‍ ## Is Sleeping in Good for You? Sleeping in may be good for you. The benefits of sleeping in include: * You can catch up on lost sleep to improve your health and energy levels * You can feel better about your sleep, which can lead to less fatigue * You can get more sleep when you need it, like when ill or after intense exercise ‍ Sleeping in can be good for your health and energy levels as it can help you pay back sleep debt. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the amount of sleep you owe your body. If you don’t meet your sleep need — the genetically determined amount of sleep you need — you’ll start racking up sleep debt. And sleep debt can lead to everything from high blood pressure and heart disease to weight gain and diabetes — not to mention feeling low on energy all day. Luckily, research shows [you can catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) and pay back sleep debt. To do this, you need to get more sleep than you usually need. So one way is by sleeping in. Think you can’t make up for lost sleep? Catching up on sleep has been shown to improve: * [Alertness](https://pubmed.ncbi.nlm.nih.gov/16940468/) * [Cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) levels * [Pain tolerance](https://www.sciencedirect.com/science/article/abs/pii/S0149763419310863) * [Reaction time](https://pubmed.ncbi.nlm.nih.gov/9231952/) * Mood One [study](https://www.sciencedirect.com/science/article/abs/pii/S1389945721004536) found week-end catch-up sleep can lower your risk of depression. And another [study](https://pubmed.ncbi.nlm.nih.gov/29790200/) even found the mortality rate of those who slept five hours or less during the week and then nine hours or more on the weekends was the same as those who consistently got seven hours of sleep. The study concluded, “long weekend sleep may compensate for short weekday sleep.” And a [2020 systematic review](https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0032#sec-4) of sleep studies concluded, “although it would be better to obtain sufficient sleep on all 7 days of the week, catching-up on weekday sleep debt on the weekend appears to be better than not doing it.” It did say more research was needed to confirm this, though, as a regular sleep schedule is also shown to be best for health. A small lay-in on a Sunday may also just make you *feel* better. A [2021 study](https://academic.oup.com/sleep/article/44/5/zsaa252/6007511) found intra-individual sleep duration *as well as* how you feel about your sleep both affect your daytime fatigue levels. So if you got a small lay-in and that made you feel like you got good sleep, you may feel [more energy](https://www.risescience.com/blog/how-to-get-more-energy.md) simply because of this. One last thing to be aware of, you may temporarily need more sleep. This can happen when you’re recovering from: * Illness * Injury * Intense exercise In these times, sleeping in a little longer on the weekends (or any other morning) can help you get the extra sleep your body needs. **The final verdict:** Sleeping in can help you catch up on sleep, so it can be good for you if you’re sleep deprived or if you temporarily need more sleep. And it can improve your energy and mental and physical health. ‍ You can use RISE to find out [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) and whether you’re falling short of this during the week. You may need more baseline sleep than you think. We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found the median was eight hours. But almost half of those users needed eight hours or more sleep a night. ![We looked at the sleep needs of 1.95 million RISE users aged 24 and up and found the median was eight hours. But almost half of those users needed eight hours or more sleep a night.](/assets/671ae356f247d05563efa4d5_648264745238aea11506e1ea_CB3ZP9uBLzthx4M63-vX6uDF2xgBRcyGooCkveOXSzTpEDs2T0II6eU_j5-frrSNBPYa94drhpTL_2Z-KZZeWZVIBguxZFocjTpxDyOt4DNU_cKQLNHTtD9Vha48gD.png) The RISE app can calculate how much sleep you need. *RISE users on iOS 1.202 and above can* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile)*.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ‍ ## Is Sleeping In Bad for You? Sleeping in may not be bad for you. But it all depends on how often you do it and how much you’re sleeping in by. If you sleep in too often or by too much you can disrupt your body clock. The drawbacks of sleeping in include: * You can get out of sync with your body clock, which can lead to low energy and health problems * You can sleep in too late and struggle to sleep the next night * Sleeping in may not reverse all the damage caused by sleep loss * More research needs to be done on recovery sleep ‍ Sleeping in can be a double-edged sword. It can lower sleep debt, but it can also cause circadian misalignment. This is when you get out of sync with your circadian rhythm, which is your roughly 24-hour body clock. When you sleep in, you cause a form of circadian misalignment known as [social jetlag](https://www.risescience.com/blog/social-jetlag.md). [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) shows being out of sync with your circadian rhythm can lead to: * Diabetes * [Obesity](https://www.risescience.com/blog/how-to-lose-weight-without-exercising.md) * Depression * Cardiovascular disease * Cancer Beyond this, a [2023 study](https://www.sciencedaily.com/releases/2023/08/230802003415.htm) found sleeping in on the weekends is linked to harmful gut bacteria — and this can happen even if your sleep shifts by 90 minutes. Many of us sleep in for this long. In fact, about [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) go to bed at least two hours later on the weekend. Beyond your health, being out of sync from irregular sleep times can tank your energy levels One [study](https://academic.oup.com/sleep/article/19/5/432/2749859) found those with a regular sleep schedule felt more alert and less sleepy than those without a regular schedule, even if those people got enough sleep. And our own data from RISE users shows those with consistent sleep times have lower sleep debt than those with inconsistent sleep times. And as you now know, sleep debt can lead to low energy and a whole host of negative health impacts. Another drawback of sleeping in? If you sleep in for too long, you may struggle to sleep the next night, which could cause you to rack up sleep debt and all the ugly health impacts that come with it. And sleeping in may not fix all your sleep deprivation problems. One [study](https://www.nature.com/articles/1301166) found your frontal lobe (a part of your brain) function takes a hit when sleep deprived, and this only partially recovers with recovery sleep. Participants in this study only got one night of recovery sleep, though, so more shut-eye could have helped. So if you regularly get just [six hours of sleep](https://www.risescience.com/blog/is-6-hours-of-sleep-enough.md) throughout the week, a one-hour lay-in at the weekend may not be enough to reverse the damage. There’s also not enough research into catch-up sleep. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798707/) states, “the long-term effects of a repeated sleep restriction/sleep recovery weekly cycle in humans remain unknown.” **Heads-up:** You may not be getting any extra sleep at the weekend. Many of us go to bed later on weekends, meaning sleeping in may not lead to getting more sleep. You might even get *less sleep*. This can happen if you go to bed two hours later than usual, but only sleep in for an hour. **The final verdict:** Sleeping in every now and again can be a good thing for lowering your sleep debt, but it’s not something you want to make a habit of as it can mess with your circadian rhythm and the long-term impacts are unknown. Limit your lay-ins to an hour or so — or two hours max — to avoid circadian misalignment and try to get enough sleep during the week if possible. ‍ RISE can tell you whether you’re carrying any sleep debt and predict your circadian rhythm each day. You can then weigh up whether sleeping in would be beneficial to help you catch up on sleep, or whether you should stick to your regular sleep pattern. ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can tell you if you have any sleep debt. *RISE users on iOS 1.202 and above can* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### Does Oversleeping on Weekends Cause Health Problems? Oversleeping on weekends may not cause health problems. Yes, there’s research linking oversleeping to obesity, [cardiovascular disease](https://pubmed.ncbi.nlm.nih.gov/30517670/), and even death. And some [studies](https://cdnsciencepub.com/doi/10.1139/apnm-2020-0034) show a “U-curve” — or that too little sleep and too much sleep is bad for us. But these studies show correlation, not causation. Many of the studies on oversleeping come with problems — like relying on self-reported data or data from older populations. A [2021 paper](https://www.frontiersin.org/articles/10.3389/fphys.2021.792942/full) says you can’t oversleep in the same way you can overeat. And the [American Academy of Sleep Medicine and Sleep Research Society](https://jcsm.aasm.org/doi/10.5664/jcsm.4758) says it’s not clear if there’s a health risk from sleeping for more than nine hours a night. Plus, there’s the fact that most of us are probably sleep deprived and sleeping in is helping us catch up on sleep, not oversleep. So sleeping in on weekends may actually be good for your health if you can’t get enough sleep during the week. The one thing to be aware of? Circadian misalignment. Sleeping in for long periods of time can cause you to become out of sync with your circadian rhythm, which can lead to low energy and an increased risk of health problems like diabetes, obesity, and depression. Try keeping your lay-ins to an hour or so to avoid this, and using afternoon naps to catch up on sleep if you need more shut-eye. You can also use RISE to find out how much sleep you need and whether you’re actually oversleeping this amount. You can learn more about [oversleeping](https://www.risescience.com/blog/oversleeping.md) here, including when to worry about it. ‍ ## Can You Make Up for Lost Sleep on the Weekends? Yes, you can make up for lost sleep on the weekends. Studies show you can reverse some of the negative effects sleep deprivation has on your health and mental performance. More research is needed, but from what we know so far it seems that you can make up for short-term sleep debt (sleep you’ve missed out on recently). But it’s not clear yet whether you can make up for long-term sleep debt (sleep you’ve missed out on over months or years). A canonical [study](https://pubmed.ncbi.nlm.nih.gov/9231952/) restricted participants’ sleep to about five hours per night for seven nights. Participants then had two recovery nights of sleep. They were scored on factors like: * Mood * Sleepiness * Cognitive performance As expected, participants scored significantly worse on all factors after the sleep restriction nights. But their scores bounced back to baseline levels after two nights of recovery sleep. More recent studies have similar findings. A [2023 study](https://www.nature.com/articles/s41598-023-28142-w) looked at workers who cut their sleep short during the week and then caught up on sleep at the weekends. It found that those who caught up on two hours or more sleep at the weekend had a decreased risk of dyslipidemia (high cholesterol) compared to those who didn’t catch up on sleep. The study stated, “sleeping more on weekends for workers who had a lack of sleep during the week can help prevent dyslipidemia.” Not every study comes to this conclusion. [Research from 2019](https://pubmed.ncbi.nlm.nih.gov/30827911/) found sleeping for longer at the weekend didn’t prevent the insulin sensitivity and [weight gain](https://www.risescience.com/blog/sleep-and-weight-loss.md) that sleep debt can cause. But participants didn’t get much extra sleep — only an hour or so in total over the weekend — so more sleep could have helped. Overall it seems like, for some metrics, it’s possible to make up for lost sleep on the weekend — at least on a biological level. Of course, just because it’s possible, doesn’t mean it’s easy. You might struggle to sleep in for long enough if kids or other demands mean you have to be up by a certain time on your days off from work. And even with a clear calendar, you might find your circadian rhythm naturally wakes you up around the time your alarm clock usually rings. RISE can predict your circadian rhythm each day. You’ll then see when your body naturally wants to wake up, and if you’re trying to sleep in beyond this. You may also have a lot of sleep to catch up on and not be able to get fully caught up in one weekend. **Heads-up:** You can’t “bank” extra sleep on the weekend if you know you’ve got a particularly busy week coming up. Sleep experts tend to agree that you can’t sleep for longer than you need. The best thing you can do here is make sure your sleep debt is as low as possible going into the week and catch up on sleep when you can. But beyond this, you can’t store up extra sleep for later. You can learn more about [how long it takes to recover from sleep deprivation](https://www.risescience.com/blog/how-long-does-it-take-to-recover-from-sleep-deprivation.md) here. ![RISE app screenshot showing your energy peak and dips](/assets/670f11ebfc9d7daa6b85afc9_66eddb4a88d8cd201ee56420_6217b876d812bdf46c207405_mgbXPKBv4a9hRQp7edyHCOY2q0XSqwVluF_-jh7mmLd-2OT3lDUonMjjnPpGzwye5sW0aD1IPW8U0DH2Lz0if77qecvtQ0a2DX8c.jpeg) *RISE users on iOS 1.202 and above can* [*see their circadian rhythm on the Energy screen here*](https://web.risescience.com/open-in-app/?route=schedule/energy)*.* ‍ ## Why Do I Sleep In So Much on the Weekends? Here’s why you might find yourself sleeping in so much on the weekends: * **You’ve got sleep debt from the week:** If you build up sleep debt during the week and then don’t set an alarm come on the weekend, your body may take the chance to get some extra shut-eye. Check RISE to see if you’re building up sleep debt. * **You’re a night owl:** You might have to force yourself up early for work in the week, but come the weekend, your night owl self takes the wheel, meaning you go to bed and wake up later than usual. And you might sleep in even later if you’ve sleep debt from trying to be a [morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) during the week. * **You go to sleep later on weekends:** This one may be obvious, but if you go to sleep later on Friday and Saturday nights, you’re likely to “oversleep” on Saturday and Sunday mornings. But this isn’t oversleeping, this is simply your body sleeping in later to get the sleep it needs. You may even sleep less overall if you don’t sleep in for long enough to meet your sleep need — i.e. you go to bed two hours later but only sleep in for an hour. * **You relax on your sleep hygiene on weekends:** Sleep hygiene is the set of daily behaviors that can help or hurt your sleep. Good sleep hygiene includes limiting alcohol, large meals, and light exposure close to bedtime. You might relax these sleep habits at the weekends (i.e. treat yourself to a late dinner and a glass of wine with a movie) and that causes you to go to sleep later or [wake up more in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). This means you need to spend more time in bed to get the sleep you need, which can lead to sleeping in longer than usual. ### Is it Normal to Oversleep on Weekends? Yes, it’s normal to oversleep on weekends. Many of us are sleep deprived and have a set wake-up time during the week. When it gets to the weekend, our bodies want to oversleep to catch up on sleep. If you missed out on two hours of sleep during the week, it would be normal to oversleep by two hours on the weekend, for example. How much you oversleep on weekends will depend on how much sleep you’ve got to catch up on. Want to get up earlier on weekends? We’ve rounded up [ways to make getting out of bed easier](https://www.risescience.com/blog/getting-out-of-bed.md) here. One way is to improve your sleep hygiene to help you spend more time sleeping while in bed. RISE can send you daily reminders for 20+ healthy sleep habits to help. ![RISE app screenshot showing your sleep hygiene habit reminders](/assets/670f127c2b868ef84baee4a5_669d917b8b4ad6c79ffee38e_AD_4nXcAHVbBYvmvFBaqFXd3tyMJ3CrqwT42qvlJb9QWxJM1tatS5DE0csNdU0o1KHyt0vhrxlCWry3qozC_CrpfwWRC9PvpS_ww_v2QuKorwx1eBRAU10-UOynkkM.png) The RISE app can guide you through 20+ daily sleep hygiene habits. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## How to Catch Up on Sleep? Here’s how to catch up on sleep the right way: * **Sleep in for only an hour or so:** Or at the most two hours. This will help you avoid getting too out of sync with your circadian rhythm or struggling to sleep the next night. * **Try going to bed a little earlier or taking short afternoon naps:** This can help you get more sleep without the drawbacks of sleeping in for too long. Check RISE for your afternoon dip in energy (the best time to nap) and your Melatonin Window (the best time to go to sleep). Head to bed at the start of this window for the best chance of [falling asleep earlier](https://www.risescience.com/blog/how-to-sleep-early.md). * **Maintain good sleep hygiene to make sure you can fall asleep easily the next night:** Pay extra attention to your sleep hygiene after sleeping in to make sure you can fall asleep on time the next night. Good sleep hygiene will also help you fall asleep faster and wake up less often the next night. And this can help you get more sleep, so you don’t have to catch up on as much next weekend. * **Don’t wait until the weekend to catch up:** If you’ve had a night or two of insufficient sleep, try to catch up when you can to get the benefits of sleep sooner. That might mean a lunch-break power nap when working from home or heading to bed earlier the next night. * **Use RISE’s alarm feature.** When you set your alarm, RISE can tell you whether this wake-up time will add to your sleep debt or not. If it does, set a later alarm and sleep in longer, if possible. Remember to keep this to an hour or so and work on getting to sleep earlier if you keep racking up sleep debt. ![RISE app screenshot showing smart alarm that manages sleep debt](/assets/6719816a539844dade36e92d_648644f441d87c6048b32ade_JJrhlqcIjd19sXVrQNsurXX42Yb-5UMldh72Wf3xUjVn2T88gWtWXBHlGFnhdWoHt-uP_D2yJ9FI48rVLkp4634eVwKGWi4tqX2lw8bTfQ9RLD6j2sU98OLpS_w_83.png) The RISE app can tell you if your alarm time will cause sleep debt. ‍ ## How to Stop Oversleeping on the Weekends? Stop oversleeping on weekends by keeping your sleep debt low throughout the week, keeping a consistent sleep schedule (including not going to bed later on the weekend), and maintaining good sleep hygiene every day, so poor sleep doesn’t mean you have to sleep in longer to meet your sleep need. If you regularly sleep for 10 hours or more on weekends, speak to your healthcare provider. They can test you for sleep disorders or health conditions that could be to blame. We’ve got more tips on how to stop oversleeping here. And if you’re struggling to get going on weekend mornings, we’ve shared [how to have more energy in the mornings](https://www.risescience.com/blog/how-to-have-more-energy-in-the-morning.md) here. ## Sleep In on Weekends the Right Way Sleeping in isn’t lazy or necessarily bad for you. In fact, it could help you catch up on sleep you’ve lost throughout the week. But it could also cause you to get out of sync with your circadian rhythm, which can lead to health issues and low energy. Our advice? Try to get enough sleep each night, so you don’t need to sleep in. When that’s not possible, sleep in for only an hour or so. The RISE app can tell you how much sleep debt you have and keep track of it as you chip away at it. Plus, RISE can predict your circadian rhythm each day to help you stay in sync with it (even when you sleep in). And the app can guide you through 20+ sleep hygiene habits to help you get a good night’s sleep, so you need less time in bed to hit your sleep need. Don’t just take our word for it, though — 80% of RISE users say they get better sleep within five days. ## FAQs ### What is sleeping in? Sleeping in is when you sleep in later than your usual wake-up time. Many of us do this at the weekend when we don’t need to be up at a specific time for work or school. Sleeping in can help you catch up on sleep you’ve missed out on during the week and may be protective against certain health conditions caused by sleep deprivation. ### Is it good to sleep in? It may be good to sleep in, but it all depends on how often you’re doing it and how much you’re sleeping in by. Sleeping in can help you catch up on sleep you’ve lost recently, which may be protective against certain health conditions. But sleeping in for long periods of time can also cause you to get out of sync with your body clock, which can lead to low energy and health issues like depression and obesity. Sleep in for only an hour or so to minimize this risk. ### Is sleeping in bad for you? Sleeping in may not be bad for you. It can help you catch up on recent sleep loss and reduce your odds of certain health issues. But sleeping in can also cause you to get out of sync with your body clock, which can lead to low energy and health conditions like depression and obesity. And regularly oversleeping is a common symptom in sleep disorders, like hypersomnia and sleep apnea, amongst many other chronic illnesses. But more often than not sleeping in isn't a harbinger of ill health. ### Is it OK to sleep in sometimes? Yes, it’s OK to sleep in sometimes. When used correctly, sleeping in can help lower your sleep debt. As long as your sleep-in doesn't exceed an hour later than your normal wake time, you will likely feel more refreshed upon waking without incurring circadian misalignment, which is linked to low energy and health issues like depression and obesity. ### Why do I sleep so much on the weekends? You may sleep so much on the weekends because you don’t get enough sleep during the week or you relax on your sleep hygiene habits, meaning you may wake up more often in the night and need more time in bed to get enough sleep. You may sleep in later on the weekends if you’re a night owl or you go to bed later than usual. ### How long should I sleep in on the weekends? You should sleep in for an hour or so on weekends, or up to two hours if you need the extra sleep. Keeping lay-ins to an hour or so will prevent you from getting out of sync with your circadian rhythm, which can lead to low energy and health issues like depression and obesity. This extra hour of sleep will help you catch up on any sleep you’ve missed out on recently. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Best Sleeping Positions to Lose Weight and What Helps More published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-positions-to-lose-weight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Sleeping Positions to Lose Weight and What Helps More Published 2023-03-06 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man sleeping on his side, which is one sleeping position to lose weight](/assets/6404c19ee3ef147a89a44eb4_sleeping-positions-to-lose-weight-n.avif) Losing weight is hard. So, when you’re trying to shift the pounds, you want to do anything and everything that can help. And one easy way is sleeping in the right position. But not for the reason you think. While your sleeping position is important, it’s not going to make or break your weight loss. What will have a huge impact is getting enough sleep — in any position — and getting this sleep at the right times for your body clock. Get these things right, and you’ll make losing weight much easier to do. Get them wrong, and you’ll not only be sabotaging your weight loss efforts, you’ll be upping your odds of gaining more weight. Plus, you’ll be damaging your overall health and wellness. So, finding the position that helps you get this sleep is important. Below, we’ll dive into the sleeping positions to consider for weight loss, why sleep duration and timing are more important, and how the [RISE app](https://www.risescience.com/.md) can help you get it right. [What’s the best sleeping position to lose weight?](#best) [How to lose weight in your sleep?](#lose) ## What’s the Best Sleeping Position to Lose Weight? Looking to lose weight? Here are the positions to consider when you crawl into bed at night. ### On Your Side Sleeping on your side, any side, can have a few benefits. It’s been shown to be the best sleeping position for: * [Snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) * [Sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) * [Lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [Brain health](https://www.jneurosci.org/content/35/31/11034) * [Period pain](https://www.risescience.com/blog/how-to-sleep-on-your-period.md) * Recovering from a[c-section](https://www.risescience.com/blog/how-to-sleep-after-a-c-section.md) You’re more likely to snore and have sleep apnea if you’re overweight, so side sleeping can help you improve your symptoms and get more sleep overall. But the [higher your body mass index](https://europepmc.org/article/med/19630360) (BMI), the less likely you are to have position-dependent sleep apnea, or sleep apnea that gets better or worse in certain sleep positions. [Sleep apnea can also cause weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md), so becoming a side sleeper may help to reduce your symptoms and make your weight loss journey easier. There are ways to treat or improve sleep apnea if you have it. We’ve covered [how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. **How to improve sleeping on your side:** Place a pillow between your knees to keep your spine aligned. Use a medium-firm mattress for spine alignment and to take pressure off your shoulder and hip points. If you get shoulder pain, roll over and avoid spending the whole night on the same side. #### Left Side Sleeping on your left side specifically may be best for: * [Digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md) * [Acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) and gastroesophageal reflux disease (GERD) * [Pregnancy](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) * Blood flow You’re more likely to develop GERD, or chronic acid reflux, when you’re overweight. So, sleeping on your left may help improve symptoms that can keep you awake at night. [Research from 2022](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found left-side sleeping helped those with reflux have more reflux-free nights. #### Right Side Sleeping on your right side specifically may be best for those with [heart failure](https://pubmed.ncbi.nlm.nih.gov/29648700/), as they may feel less discomfort, but more research needs to be done. There is some [evidence](https://pubmed.ncbi.nlm.nih.gov/21678115/) right-side sleeping can help reduce sleep apnea symptoms more than left-side sleeping, but more research needs to be done here too to confirm. ### On Your Back Sleeping on your back, also known as the supine position, may make conditions like snoring, sleep apnea, and acid reflux worse. But it may help to reduce back and neck pain, as you can keep your spine aligned, and improve your breathing, as your diaphragm isn’t squashed (as it can be when on your side or front). Another benefit of back sleeping? It may help improve your skin. It may [prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) as your skin won’t be squashed against your pillow, and [keep your skin clear](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) as it won’t be touching your pillowcase, which can absorb oil and dirt and transfer these onto your skin. **How to improve sleeping on your back:** Place a pillow under your knees to support the natural curve of your spine. If you snore, have sleep apnea, or get heartburn, consider elevating your head with special pillows, which can reduce your symptoms. A[2021 study](https://formative.jmir.org/2022/4/e30102/) found sleeping with an elevated head on an adjustable base bed helped snorers [get more deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), wake up less often during the night, and reduce the duration of their snores — great news for anyone they share a bed with. ### On Your Front There’s no evidence sleeping on your front can stop weight gain or belly fat gain. In fact, front sleeping, also known as the prone position, comes with quite a few drawbacks. You may wake up with a stiff neck and back pain as the position puts a lot of pressure on your neck and spine. It can be painful if you have cramps, bloating, or [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) as you're pushing down onto your stomach. And it’s not advised for those who are pregnant or who have lower back pain. **How to improve sleeping on your front:** If you can’t sleep in any other position, use a thin pillow or no pillow for your head and place a thin pillow under your hips to help keep your spine aligned. Try switching which way you face during the night to reduce neck pain. ### The Final Verdict ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. While your sleeping position can help you get a good night’s sleep, it won’t make a huge difference to your weight. Getting enough sleep and getting this sleep at the right times for your body clock is far more important for weight loss. Need proof? [Research](https://www.nature.com/articles/ejcn2016201) shows people eat 385 more calories per day when they’re sleep deprived. Those who are short sleepers (defined in this [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/) as getting five hours or less sleep a night) have increased odds of being obese. Sleep loss also spikes your cortisol levels, which can promote belly fat gain specifically. And one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/) looked at those who got 8.5 or 5.5 hours of sleep a night and cut their calories for two weeks. The ones who got 8.5 hours of sleep lost more weight and felt less hungry while doing it. This is where sleep debt comes in. Sleep debt is the measure of how much sleep you owe your body compared to your sleep need, the genetically determined amount of sleep you need each night. When you don’t meet your sleep need, you start building up sleep debt. And this sleep debt can make losing weight much harder to do — and it may even cause you to gain weight. So, if you force yourself to try and sleep in a position that’s uncomfortable for you, you could do more harm than good as you may struggle to fall asleep and start racking up sleep debt. Similarly, if you’re anxious about falling asleep and staying in the best position for weight loss, this [anxiety can keep you up](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md), increasing your sleep debt and sabotaging your weight loss efforts. Sleep position is important for comfort, of course, and if you have certain health conditions (like sleep apnea or acid reflux), the “right” position (not always the right side) can reduce symptoms and help you get more sleep. But, most of the time, the best position for weight loss is the position that helps you get the most sleep. Want more tips on sleep positions? We’ve covered [the best side to sleep](https://www.risescience.com/blog/best-side-to-sleep-on.md) on here, including how to sleep in the best position. The RISE app can work out your individual sleep need and give you a number to aim for each night in hours and minutes. RISE can also work out how much sleep debt you’re carrying and track it as you pay it back. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How to Lose Weight in Your Sleep? When we want to lose weight, most of us think about diet and exercise. But sleep — both how much you get and when you get it — plays a huge role in our weight. Here’s what to focus on beyond position to help you lose weight in your sleep. ### Lower Your Sleep Debt Lowering your sleep debt can help you lose weight and prevent future weight gain. A [2022 study](https://www.sciencedirect.com/science/article/abs/pii/S0735109722003102) found when people slept for four hours a night for two weeks, they ate more calories, gained more weight, and gained more [belly fat](https://www.risescience.com/blog/what-exercise-burns-the-most-belly-fat.md) compared to sleeping for nine hours. Lowering your sleep debt will give you more energy, making it easier to do weight-loss activities like exercising. It’ll keep your hunger hormones — ghrelin and leptin — in check, and give you more self-control to resist the siren call of unhealthy snacks to help you keep choosing healthy foods. You can learn more about the connection between [sleep and weight loss](https://www.risescience.com/blog/sleep-and-weight-loss.md) here. We recommend keeping your sleep debt below five hours to maximize your health and energy. Got more sleep debt than that? You can pay it down by: * **Taking naps:** Check RISE for the best time to do this. * **Going to bed a little earlier.** * **Sleeping in a little later:** Keep this to an hour or two to avoid messing up your circadian rhythm (more on that next). * **Improving your sleep hygiene:** [Good sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) can help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. More on what to do soon. The RISE app can work out how much sleep debt you have and keep track of it as you pay it back. *RISE users on iOS 1.202 and above can click*[*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Get in Sync with Your Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Beyond getting enough sleep, you need to focus on getting this sleep at the right times for you. And this is where your circadian rhythm comes in. Your circadian rhythm is your body’s roughly 24-hour internal clock. It dictates your sleep-wake cycle, when your body produces certain hormones, and your body temperature fluctuations, among many other things. If you’re living out of sync with your circadian rhythm, you’ll be upping your odds of serious [health conditions](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) like obesity, cardiovascular disease, diabetes, depression, and cancer. A [2022 paper](https://www.nature.com/articles/s41574-022-00747-7) states circadian misalignment can cause you to burn fewer calories, eat unhealthier foods, and do less physical activity — all of which can lead to weight gain over time. One [study](https://pubmed.ncbi.nlm.nih.gov/19255424/) looked at participants who slept and ate about 12 hours out of sync, which you might do if you work night shifts. They experienced a 17% decrease in leptin (the hormone that makes you feel full), a 6% increase in glucose, and a 22% increase in insulin — which could lead to weight gain, overeating, and poor metabolic health. You don’t need to be 12 hours out of sync for your weight to suffer, though. A [2021 study](https://www.pennmedicine.org/news/news-releases/2021/october/a-dented-internal-clock-provides-insight-into-shift-workers-weight-gain-and-diabetes) looked at mice who were three hours out of sync and found they gained more weight and had higher blood pressures and fattier livers. The good news? All of this was reversed when they got back in sync. Here’s how to sync up with your circadian rhythm: * **Keep a consistent sleep pattern:** Find a [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) that works for you and stick to it, even on your days off and weekends. * **Eat meals at roughly the same times and during the day:** Eating can change the timing of your circadian rhythm. Eat at regular meal times and avoid [eating too close to bedtime](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) or eating at night. * **Go to bed during your Melatonin Window:** Melatonin is your body’s natural sleep hormone, and there’s a time of night when your rate of melatonin production is at its highest. We call this roughly one-hour window your Melatonin Window. Head to bed at this time and you’ll have an easier time falling and staying asleep. The RISE app predicts your circadian rhythm each day and shows you when your body wants to naturally wake up, wind down for bed, and go to sleep, helping you sync up your daily life to it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### Improve Your Sleep Hygiene Want to make keeping your sleep debt low and staying in sync with your circadian rhythm easier? Sleep hygiene can help. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of healthy sleep habits you can do to help you fall and stay asleep. A [2022 study](https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694?) looked at overweight participants who habitually slept less than 6.5 hours a night. They got one sleep hygiene counseling session to help them increase their sleep duration to 8.5 hours a night — and it worked. After just one session, participants got about 1.2 hours more sleep a night, and this resulted in them eating about 270 fewer calories per day. If maintained over three years, this would lead to them losing about 26 pounds — just by sleeping a little longer. “Now we’ve shown that in real life, without making any other lifestyle changes, you can extend your sleep and eat fewer calories,” said lead researcher [Esra Tasali](https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/getting-more-sleep-reduces-caloric-intake), MD. “This could really help people trying to lose weight.” One change that helped? “Limiting the use of electronic devices before bedtime appeared as a key intervention,” according to Tasali. Here’s how else you can improve your sleep hygiene: * **Get bright light first thing:** Good sleep starts first thing in the morning. Light in the morning resets your circadian rhythm for the day, helping you feel sleepy come bedtime. Get at least 10 minutes of light as soon as possible after waking up. Aim for 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light can keep you up in the evening as it suppresses melatonin production. Dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to stop this from happening. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, but you don’t have to give them up altogether. Check RISE for when to avoid each one daily. * **Do a calming bedtime routine:** Whether you’re stressed about weight loss, the best sleeping position, or something else entirely, this stress can easily keep you up past bedtime. A calming bedtime routine can help lower stress and slow your brain and body down for sleep. Try reading, listening to music, journaling, or doing yoga. RISE can walk you through [relaxation techniques for better sleep](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md). * **Keep your bedroom dark, cool, and quiet:** A noisy, warm, and bright sleep environment will disturb your sleep, no matter what position you choose to sleep in. Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can help you stay on top of 20+ sleep hygiene habits each day and tell you the ideal time to do each one based on your circadian rhythm to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* Want more weight loss tips? We’ve covered more on [how to lose belly fat overnight](https://www.risescience.com/blog/how-to-lose-belly-fat-overnight.md) and the[best way to lose weight](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) here. ## Focus on Your Overall Sleep, Not Just Your Position Your sleep position is important for weight loss, but not for the reason you think. Getting enough sleep is key for losing weight and preventing weight gain. So, finding a position that’s comfortable and reduces any symptoms of snoring, sleep apnea, or acid reflux is key. Keeping your sleep debt low and living in sync with your circadian rhythm will have a much bigger impact on your body weight and fat loss than the position you sleep in. To help you shift the pounds, the [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have and predict your circadian rhythm each day to help you sync up to it. RISE can also guide you through 20+ sleep hygiene habits to help you get the sleep you need, at the best times, to help you lose weight the right way. ## FAQs ### Sleeping position to lose belly fat The best sleeping position to lose belly fat is any sleeping position that helps you get the most sleep. Not getting enough sleep, and not getting this sleep at the right times for your body clock, has been linked to having more belly fat. Unless you have a health condition like sleep apnea or acid reflux, your sleep position won’t make that much of a difference. ### Does sleeping on your back reduce belly fat? There’s no evidence that sleeping on your back can reduce belly fat. Getting enough sleep and getting this sleep at the right times for your body clock can help you lose belly fat, however. So, if sleeping on your back helps you do this, it may be the best position for you. If not, any position that helps you get enough sleep can help reduce belly fat. ### How to lose belly fat while sleeping? Lose belly fat while sleeping by making sure you get enough sleep for you each night and get this sleep at the right times for your body clock. Maintaining excellent sleep hygiene can help you do both of these things. ### What is the best way to lose weight while sleeping? The best way to lose weight while sleeping is to get enough sleep for you each night and get this sleep at the right times for your body clock. Maintaining excellent sleep hygiene can help you do both of these things. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleeping With Socks On: A Sleep Doctor’s Opinion published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-with-socks-on domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleeping With Socks On: A Sleep Doctor’s Opinion Published 2023-05-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman getting ready to sleep with socks on](/assets/6457f7f710d2b19f555002a5_sleeping-with-socks-on-n.avif) Maybe you’ve seen the memes: “people who sleep with socks on can’t be trusted.” But — from a scientific point of view — they may be doing it right. Sleeping with socks on can help your body temperature drop before bed, something that’s key for falling asleep. But you don’t need socks to make this happen if you prefer to sleep barefoot. Below, we’ll dive into how sleeping with socks on can help you sleep, the drawbacks of wearing socks in bed, and which socks to choose. Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you improve your sleep hygiene to get a good night’s sleep with or without socks. ‍ [Is it good to sleep with socks on?](#socks) [Can sleeping with socks on help me fall asleep faster?](#sleeping) [Is it bad to sleep with socks on?](#bad) [What socks are best to sleep in?](#best) [How to warm your feet at night without socks?](#feet) [How to get better sleep with or without socks?](#better) ## Advice From a Sleep Doctor “Sleeping with socks on could help you fall asleep as warming your feet helps to reduce your core body temperature," says Dr. Chester Wu. "But this can be done with a warm shower or bath before bed. My advice is to wear them if you like them, and skip them if you don’t.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## Is it Good to Sleep with Socks on? There’s not much research into sleeping with socks on, but here’s what we know about the potential benefits. ### Socks Could Help You Fall Asleep Faster It sounds too good to be true, but socks may help you drift off. One [2018 study](https://pubmed.ncbi.nlm.nih.gov/29699592/) asked participants to sleep with and without socks on and measured their sleep with a wearable device. The results showed that sleeping with socks on led to: * Falling asleep 7.5 minutes faster * Getting 32 minutes more sleep overall * Waking up 7.5 times less frequently during the night * Having a 7.6% higher sleep efficiency (the time in bed actually sleeping) But, while this study looks promising, it only included six participants who were all male. They also slept in a room at 23 degrees Celsius (73 degrees Fahrenheit) — which is above the often-recommended 65 to 68 degrees Fahrenheit. Other research does show similar results, though. One [study](https://pubmed.ncbi.nlm.nih.gov/17070562/) found sleep latency (the time it takes to fall asleep) was reduced when participants wore both normal socks and heatable socks after the lights were turned out. And on the flip side, [research](https://pubmed.ncbi.nlm.nih.gov/17764994/) shows those with chronically cold hands and feet take longer to fall asleep. More on the science behind why this happens soon. ### Socks May Help You Feel More Comfortable Beyond all the science, you may just feel more comfortable with socks on — either because that’s what you’re used to or because it’s cold where you live and cold feet keep you up. If your feet are cold at night, your core body temperature may increase as your body sends more blood flow to your extremities to warm them up. If your body temperature is high, you may struggle to fall and stay asleep. The most important thing is getting enough sleep each night, so if wearing socks helps you do this, go for it! ### Socks Could Reduce Raynaud's Disease Symptoms Raynaud’s disease, or Raynaud’s phenomenon or syndrome is when blood vessels in your hands and feet narrow and restrict blood flow. This can leave your hands and feet feeling cold, numb, and — when blood flow returns to normal — you may get tingling, throbbing, or pain. If this happens at night, it can be hard to fall and stay asleep. [Raynaud’s attacks](https://journals.sagepub.com/doi/pdf/10.1177/1358863X15579122) are often triggered by cold, so people with it are advised to stay warm, and wearing socks in bed may help you do this. Speak to your healthcare provider if you think you have Reynaud’s syndrome, you have chronically cold feet even when it’s warm, or you have circulation problems causing cold and painful feet. ### Socks Could Help with Menopause Hot Flushes, Cracked Heels, and Orgasms? ![RISE app screenshot showing how much sleep debt you have](/assets/6711b2856d75b922fc514421_645035f9156ed8f692c7261d_a7d7a099.png) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. The list of benefits of sleeping with socks on goes far beyond getting better sleep. Some believe wearing socks in bed can: * Reduce menopause hot flashes by improving blood circulation and lowering core body temperature at night. * Improve cracked heels as you can moisturize the skin with lotion and cover it with socks. * Increase your odds of having an [orgasm](http://news.bbc.co.uk/1/hi/health/4111360.stm) by increasing blood flow. While more research needs to be done to confirm these claims (particularly the orgasm ones), there’s certainly no harm in wearing socks if you’re trying to [improve your sex life](https://www.risescience.com/blog/how-to-increase-sex-drive.md),[sleep better with menopause](https://www.risescience.com/blog/menopause-sleep-problems.md), or look after your heels. Just be sure it doesn’t stop you from falling asleep. **Heads-up:** If you’re experimenting with socks in bed, be sure to keep an eye on your sleep debt. This is the amount of sleep you owe your body. If you struggle to sleep with socks on, you’ll start racking up sleep debt and you’ll be doing more harm than good. RISE can work out how much sleep debt you have each day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## Can Sleeping with Socks on Help Me Fall Asleep Faster? Socks could help you fall asleep faster, but what exactly is causing this? Here’s a quick science lesson. Your body temperature fluctuates throughout the day and night as part of your circadian rhythm, your body’s roughly 24-hour internal clock. You're at your [warmest around 6 p.m.](https://www.ncbi.nlm.nih.gov/books/NBK331/) and coolest around 4 a.m. — although the exact timing will depend on your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) (whether you're a natural early bird or night owl). As night approaches, [about two hours before bedtime](https://www.sciencedirect.com/science/article/pii/S2468867319301804), your temperature starts to fall and your body produces the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). If you’re too warm, your circadian rhythm and melatonin production can get thrown off, and you may find it harder to fall and stay asleep. One way to help promote the drop in body temperature needed at bedtime is by wearing socks. It sounds counterintuitive, but it’s all part of something called distal vasodilation, or the opening of blood vessels at distal locations like your hands and feet. When blood vessels open in your feet, heat is lost more quickly, and this cools down your core body temperature. The [2018 study](https://pubmed.ncbi.nlm.nih.gov/29699592/) we mentioned earlier found when participants wore bed socks to sleep, their foot temperature was about 1.3 degrees Celsius (2.34 degrees Fahrenheit) higher than without socks. The value in the distal-proximal skin temperature gradient (DPG) was also higher for those in socks. In non-science speak, DPG measures blood flow and temperature in proximal body sites (like the head or stomach) and distal sites (like the hands and feet). It essentially shows heat loss from your core to your extremities. There’s plenty of research showing how a drop in body temperature can help you sleep. For example, [research from 2019](https://pubmed.ncbi.nlm.nih.gov/31105512/) states that direct skin warming can help you fall asleep faster and promote NREM sleep, or non-rapid-eye movement sleep, which includes light and [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md). The research states these sleep benefits may be due to vasodilation and body cooling. And other [research](https://www.nature.com/articles/43366) states, “the degree of dilation of blood vessels in the skin of the hands and feet, which increases heat loss at these extremities, is the best physiological predictor for the rapid onset of sleep.” Distal vasodilation runs on a [circadian rhythm](https://pubmed.ncbi.nlm.nih.gov/11463418/), increasing in the early evening to promote sleep. But this can be promoted further with warm showers, footbaths, and socks, as they warm up the feet. Even the simple act of [lying down](https://www.nature.com/articles/43366) promotes distal vasodilation as heat is redistributed from your core to your extremities. Turning out the light is a signal for vasodilation, too. And, finally, as natural melatonin production is associated with vasodilation, taking [melatonin supplements](https://www.risescience.com/blog/how-many-mg-of-melatonin.md) may also promote it. ### When You Can’t Cool Down On the other side of things, [research](https://pubmed.ncbi.nlm.nih.gov/11463418/) shows those with vasospastic syndromes such as Raynaud’s syndrome, where blood flow is limited to the hands and feet, take longer to fall asleep, both at the start of the night and [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) if they wake up during the night. There’s even some [evidence](https://pubmed.ncbi.nlm.nih.gov/18603220/) to suggest that impaired thermoregulation, especially a reduced ability to dissipate body heat from your hands and feet, could be behind some types of insomnia. More research is needed on this theory, though. Want more science behind temperature and sleep? We’ve covered [why you get so hot when you sleep](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) here, and why it’s so important to stay cool at night. ### The Problems with the Science While it looks promising that sleeping with socks on could help you fall asleep, we can’t say for sure. There’s not a lot of research on the topic, and the studies that have been done are small (this [study](https://pubmed.ncbi.nlm.nih.gov/29699592/) only has six participants!), use subjective data or different sock materials, or were done on subpopulations like older adults. So, it’s not clear whether socks could help everyone. There’s also the simple fact that the perfect temperature is subjective. Sleeping with socks on may cause some to overheat and others to cool down enough for sleep. Our best advice? Experiment. We know you need a drop in body temperature to fall asleep at night. If wearing socks helps make that happen, and you find them comfortable, great! But if you find socks make you feel too warm, or you just don’t like the feel of them, it’s not worth sacrificing sleep by wearing them. Instead, you can have a warm bath or shower before bed and focus on good sleep hygiene (more on that soon) to get the temperature drop you need for a good night’s sleep. And finally, for a sleep doctor’s take on the matter, we asked our sleep advisor and medical reviewer, Dr. Chester Wu, what he thinks about socks in bed: > “Sleeping with socks on could help you fall asleep as warming your feet helps to reduce your core body temperature. But this can be done with a warm shower or bath before bed. My advice is to wear them if you like them, and skip them if you don’t.” Rise Science Medical Reviewer Dr. Chester Wu ‍ ## Is it Bad to Sleep with Socks on? Once again, there’s not much research into sleeping with socks on, but there could be some drawbacks. Here’s what you need to know before you don a pair of socks to bed. ### Socks Can Make You Too Hot As we’ve covered, body temperature — and the drop of it — is key for falling asleep. If you wear thick wooly socks at night, especially in a warm bedroom, this may make you too hot and make it harder to fall asleep. Heat can also affect your sleep after you’ve drifted off. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/) shows heat exposure can decrease slow-wave sleep (also known as deep sleep) and rapid-eye-movement sleep (REM sleep). To reduce the risk of overheating, set your thermostat to [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), the ideal room temperature for sleep. ### Socks May Be Uncomfortable Falling asleep can be hard to do at the best of times, so you don’t want uncomfortable socks adding to the problem. You might find certain materials itchy, feel too restricted in socks, or just prefer the feeling of [wearing nothing at night](https://www.risescience.com/blog/benefits-of-sleeping-naked.md). If socks make you uncomfortable, and therefore keep you awake, they’re not good for you. You can get a good night’s sleep without them. ### It May Not Work for Everyone Wearing socks and heating your feet before bed may not help everyone get to sleep. For example, [research](https://pubmed.ncbi.nlm.nih.gov/17070562/) shows that while socks help some fall asleep faster, this benefit isn’t seen as much in older adults. Older adults without sleep problems could fall asleep faster if they slept with socks on after lights off or had a warm footbath before bed. But for older adults with insomnia, socks (both heated and normal) and warm footbaths didn’t make a difference in their sleep. **Heads-up:** If you’re suffering from a sleep disorder or any sleep problem, you’re better off examining your sleep hygiene as a whole (more on that soon) and getting medical advice than relying on socks. ‍ ## What Socks Are Best to Sleep in? The best type of socks to sleep in are whichever socks you find most comfortable. Experiment with different thicknesses, styles, and materials to find socks that help keep your feet warm and don’t irritate your skin. Wool socks may be better than polyester or cotton socks, however. One [study](https://pubmed.ncbi.nlm.nih.gov/31692485/) found Merino wool sleepwear — so, importantly, not socks — reduced the time it took to fall asleep. This benefit was also seen in older adults, and wool improved their sleep fragmentation, or how much they woke up during the night. For poor sleepers, they woke up less often when wearing wool compared to cotton. But this study was in sleepwear, not just socks, so it’s not clear whether woolen socks would be the winner. Wool can be itchy for some people too, so be sure to go for Merino wool socks, or experiment to find the most comfortable material for you. Materials to consider include: * Wool — warm and may be the winner when it comes to sleepwear * Cashmere — breathable and soft * Cotton — breathable and warm Beyond material, choose socks that aren’t too tight. Avoid wearing compression socks to bed as they’re not designed for sleeping in and wear a fresh pair of socks to bed each night to avoid bacterial build-up and odor. ‍ ## How to Warm Your Feet at Night Without Socks? Want to skip the socks? There are other ways you can get the benefits of warming your feet for sleep and still enjoying sock-free toes in bed. ### Take a Hot Bath or Shower [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/) show that immersing yourself in warm water can reduce sleep latency, increase deep sleep, and increase NREM sleep consolidation, so you wake up less often throughout the night. This works through the same method of wearing socks. Blood vessels dilate in your skin, which promotes heat loss and a cooling of your core body temperature. Aim for a shower or bath of 40 to 42.5 degrees Celsius (104 to 108.5 degrees Fahrenheit). A [2019 systematic review and meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552) found that this temperature water was associated with improved self-rated sleep quality and [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the time you spent in bed actually sleeping). And you don’t need a long bath to see the benefits. A bath or shower of as little as 10 minutes taken one to two hours before bed was associated with a significant shortening of sleep latency. Other [research](https://pubmed.ncbi.nlm.nih.gov/2578367/) looked at women who took either a warm bath or cool bath in the afternoon. It found that there was no significant change in sleep after a cool bath. But after a warm bath, participants felt more sleepiness at bedtime and got more deep sleep. Trying to decide between a shower and a bath? [Research from 2018](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6011066/) found baths, but not showers, increase blood flow and metabolic waste elimination. Baths may also help reduce stress more than showers, which is useful if you find [anxiety keeps you awake](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md). ### Take a Footbath Don’t want to get your hair wet or run a full bath? A footbath can have the same sleep-boosting effects. A [2023 study](https://www.sciencedirect.com/science/article/pii/S0360132322010186) found footbaths can lead to an increase in skin temperature and a decrease in core body temperature. The research states the ideal time and temperature was 42 degrees Celsius, or about 108 degrees Fahrenheit, for 24 minutes. Footbaths are promising for groups where sleep is harder to come by, too. A [2020 study](https://onlinelibrary.wiley.com/doi/abs/10.1002/nur.22082) found footbaths improved the sleep quality of menopausal women, and a[2013 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134151/) found they helped older adults get more sleep overall and have improved sleep quality. Although one thing to be aware of, there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet. ### Use a Hot Water Bottle, Heating Pads, or an Extra Blanket for Your Feet You can also use a [hot water bottle](https://www.nature.com/articles/43366) on your feet to warm them up before bedtime. One benefit of this is it’ll naturally cool throughout the night, so you’re less likely to wake up feeling too hot. A heating pad at the bottom of your bed helps to warm up your feet, too. Just be sure not to sleep with a heating pad on all night as this can be dangerous. Finally, you can try throwing an extra blanket across your feet at night for added warmth without the constricting feeling of socks. ‍ ## How to Get Better Sleep With or Without Socks? ![RISE app screenshot showing when to limit caffeine intake](/assets/6711aff0f26183de72ec48e4_6451816f85614484fdee48b5_8a0e9329.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Whether you’re wearing socks or not, warm feet is just one part of the puzzle of good sleep. It’s one aspect of something called sleep hygiene. Good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) can help you fall asleep faster and wake up less often throughout the night. Here’s what to do to improve your sleep hygiene: * **Get bright light first thing:** Reset your circadian rhythm and sleep cycle with bright light exposure in the morning. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** As well as cool temperatures, you also want darkness to trigger melatonin. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can disrupt your sleep and they can contribute to you being too warm at bedtime. Check RISE for when to avoid each one daily. * **Do a calming bedtime routine:** A relaxing routine will help wind down your brain and body for sleep. Putting on comfy socks or having a warm footbath may be part of this. But you can also try reading, listening to music, journaling, or doing yoga. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). Temperature is important, but so is noise and light. We’ve covered the [best sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) here and what color light is best for sleep here to help you create the perfect sleep environment. Stay on top of sleep hygiene with RISE’s timed reminders. The app can tell you when to do 20+ sleep hygiene habits each day depending on your individual circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Get the Sleep You Need, Socks or No Socks Socks may help you fall asleep faster as they promote a drop in your body’s core temperature. But you can still get a good night’s rest without them. So, if you’re not a socks in bed kind of person, you don’t need to switch up your routine. Try wearing a pair of socks to bed if that’s comfortable for you, or turn to a pre-bed shower or bath, footbath, or hot water bottle to get similar sleep-boosting effects. And beyond warm feet, don’t forget about your overall sleep hygiene. The [RISE app](https://www.risescience.com/.md) can help you keep your sleep hygiene on point by reminding you when to do 20+ healthy sleep behaviors each day at the ideal time for your circadian rhythm, which makes them even more effective. ## FAQs ### Is it OK to sleep with socks on at night? Yes, it’s OK to sleep with socks on at night. In fact, they may help you fall asleep faster as wearing socks can promote a drop in core body temperature, which is needed for sleep. Just make sure socks aren’t making you too warm or uncomfortable, and they’re not too tight. ### Is it good to sleep with socks on? Yes, it’s good to sleep with socks on. Socks can promote a drop in core body temperature, which can help you fall asleep faster. Just make sure socks aren’t making you too warm or uncomfortable, and they’re not too tight. ### Sleeping with socks on vs off Sleeping with socks on can help you fall asleep faster as they promote a drop in core body temperature, which is needed for sleep. But you can do this with a pre-bed bath or shower, footbath, or hot water bottle. Socks may also keep some people up as they can be uncomfortable. ### Sleeping with socks superstition There are superstitions that sleeping with socks can cause bad luck or nightmares. But there’s no scientific evidence behind this. In fact, sleeping with socks on may help you fall asleep faster as they promote a drop in body temperature needed for sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Sleeping With the Lights On? Sleep MD Explains Why It's Bad published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-with-the-lights-on domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleeping With the Lights On? Sleep MD Explains Why It's Bad Updated 2024-02-10 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Sleeping With the Lights On? Try a Dark Bedroom Instead * Sleeping with the lights on can suppress the sleep hormone melatonin and disrupt your body clock. * Light can make it harder to fall and stay asleep, disrupt your sleep stages, and lead to health issues like weight gain, type 2 diabetes, and depression. * The RISE app can tell you when you should be getting and avoiding light, and help you improve your sleep habits to make it easier to fall asleep — with (and eventually without) the lights on. It might feel like sleeping with the lights on helps you drift off. But light can disrupt your body clock and lead to a long list of sleep and health problems. But if you have anxiety — or no control over your environment — sleeping in darkness might not be an option either. Below, we’ll cover the effects of sleeping with the lights on, how to reduce how impactful sleeping with the lights on is, and how the RISE app can help you get better sleep with and without the lights. ## Advice From a Sleep Doctor “I recommend sleeping in a pitch black room," says Dr. Chester Wu. "Sleeping with the lights on can lead to more nighttime awakenings and health issues like obesity, type 2 diabetes, and even depression. And your body can detect light, even when you’re sleeping. If you feel like you can’t drift off without some light, make your bedroom as dim as possible. You could swap overhead lighting for a dim red light night light, for example.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## Is Sleeping With the Lights on Bad? Sleeping with the lights on is bad because light can disrupt your sleep and circadian rhythm (your internal clock). This can lead to sleep deprivation and circadian misalignment, both of which can lead to low energy, impaired mental performance, and mental and physical health problems like weight gain, depression, and type 2 diabetes — just to name a few. Expert recommendations published in 2022 in [*PLOS Biology*](https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571) state “the sleep environment should be as dark as possible.” The maximum recommended amount of nighttime light is 1 lux. That’s pretty dark! For reference, twilight is 11 lux. **We’ve covered more on the** [**best color light for sleep**](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md)**, and other times of day, here.** ![Light intensity of different times and places](/assets/672428bc1ea53322d6fcc9bf_66edd7a4aa10399a9c65a2ec_65f0df4a4e3153df552cd4a5_rise-lux-table-2024.webp) The light intensity of different times and places. Daylight is not direct sun. ## What Are the Effects of Sleeping With the Lights On? The effects of sleeping with the lights on include trouble sleeping, circadian misalignment, disrupted sleep stages, and health issues like weight gain, obesity, changes in heart health, type 2 diabetes, mental health conditions, and Alzheimer’s Disease. Here’s what we know about the potential side effects of sleeping with the lights on. ### Trouble Falling and Staying Asleep Light exposure suppresses and delays melatonin production, your body’s natural sleep hormone. If you crawl into bed with the lights on, you may find it harder to fall asleep, especially if you’ve been exposed to bright light in the run-up to bedtime. The problems don’t end when you’re asleep, though. One [small study](https://pubmed.ncbi.nlm.nih.gov/24210607/) found sleeping with the lights on was linked to an increased arousal index, a measure of how often you wake up during the night. Once you’re awake, having the lights on may make it harder to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). Not getting enough sleep can lead to sleep debt, which is how much sleep you owe your body. The more sleep debt you have, the more your energy, concentration, mood, and health will be impacted. Plus, you’ll be upping your odds of injuries and accidents as you’ll be more at risk of [falling asleep while driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) or while at work **You can learn more about** [**sleep debt**](https://www.risescience.com/blog/what-is-sleep-debt.md) **here.** RISE can work out how much sleep debt you have. This is compared against how much sleep you need — known as your sleep need. Sleep needs vary from person to person. When we looked at the sleep needs of 1.95 million RISE users 24 and up, we found it ranged from five hours to 11 hours 30 minutes. Almost half needed eight hours or more. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) RISE users' sleep needs. *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### Circadian Misalignment Your circadian rhythm is your roughly 24-hour biological clock. It takes cues from the light-dark cycle of the outside world. Light signals to your brain that it’s time to be awake, whereas darkness signals it’s time to be sleepy. Getting light at the wrong time can disrupt your circadian rhythm. For example, evening light can push back your circadian rhythm, making it harder to fall asleep on time. If you’re sleeping with the lights on, you’re probably spending your evenings with the lights on, too. This can cause circadian misalignment, which has been linked to [impaired cognition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6346005/) and many [health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) including cardiovascular disease, diabetes, and cancer. ### Disrupted Sleep Stages [Research from 2022](https://www.pnas.org/doi/10.1073/pnas.2113290119) found light exposure during sleep affected participants’ sleep stages. They spent more time in light sleep and less time in [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and rapid-eye-movement ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) sleep. Another [small study](https://pubmed.ncbi.nlm.nih.gov/24210607/) had similar findings. During deep sleep, our muscles are repaired and immune systems strengthened, and REM is needed for creativity, memory consolidation, and emotional regulation. ### Weight Gain and Obesity A [2019 study](https://pubmed.ncbi.nlm.nih.gov/31180469/) on almost 44,000 women found artificial light at night was linked to higher odds of obesity. That included sleeping with a small night light in the room, light outside the room, and a light or television on in the room. Compared to sleeping with no light, [sleeping with the TV](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) or a light on in the room was associated with gaining 11 pounds or more. ### Changes in Heart Health [Research from 2022](https://www.pnas.org/doi/10.1073/pnas.2113290119) found just one night of sleeping in moderate light — defined here as 100 lux, which is darker than theater lighting — increased nighttime heart rate and decreased heart rate variability (a measure of heart health) compared to sleeping in a very small amount of light of less than 3 lux. This light wasn’t bright enough to suppress melatonin, but it may have activated the sympathetic nervous system — our fight-or-flight response — causing the adverse effects. ### Type 2 Diabetes The same 2022 research found those sleeping with the lights on for one night experienced increased insulin resistance the next morning. Insulin resistance can lead to a whole host of health issues, including weight gain (especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md)), obesity, high blood pressure, and type 2 diabetes. Sleep [research from 2023](https://pubmed.ncbi.nlm.nih.gov/35729737/) on older adults found habitual exposure to light at night is linked to obesity, high blood pressure, and diabetes. Light from outside your bedroom may have this effect, too. A [2022 study](https://link.springer.com/article/10.1007/s00125-022-05819-x) found exposure to artificial outdoor light at night was associated with insulin resistance and diabetes. ### Mental Health Conditions A new [study](https://www.nature.com/articles/s44220-023-00135-8) from 2023 found greater nighttime light exposure was linked to an increased risk of: * Major depressive disorder * Generalized anxiety disorder * PTSD * Psychosis * Bipolar disorder * Self-harm behavior * Poorer mood and well-being The brighter your light is, the higher your risk may be. Those who got the brightest nighttime light exposure had an about 30% increased risk for major depressive disorder and an about 20% increased risk for generalized anxiety disorder. Any sleep loss you experience from light may also worsen mental health issues. But mental health issues, like feelings of anxiety and depression, may trigger sleeping with the light on in the first place, so more research is needed. ### Alzheimer’s Disease [Research from 2023](https://link.springer.com/article/10.1007/s11357-023-00932-0#Sec13) highlights the many ways nighttime light exposure could be linked to Alzheimer’s disease. This included disrupting your sleep-wake cycle, gut microbiota, and brain’s electricity. The researchers added these changes, among others, “may contribute to neurodegeneration and consequently Alzheimer’s disease.” And it’s not just bright light. Dim light at night “seems to be the most important type of light pollution that may contribute to neurodegeneration.” So even if you feel like you sleep fine, light could be messing with your sleep, and health, without you knowing it. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Does Sleeping With the Lights On Have Benefits? Sleeping with the lights on may come with a few benefits. If you have anxiety or a fear of the dark, sleeping with the lights on may help you stay calm enough to drift off. It may also have benefits for older adults, helping to prevent falls and injuries if they get up in the middle of the night. However, research shows there are *many* health risks linked to sleeping with the lights on. If you need lighting at night, make it as dim as possible and consider a red light night light, which may be less disruptive to your sleep and circadian rhythm. We’ve covered more tips below. **Expert tip:** Taking a nap? You still want darkness. Napping with the lights on may make it harder to drift off. If you’re worried about [oversleeping](https://www.risescience.com/blog/oversleeping.md), set an alarm. ## Why Can’t I Sleep Without the Lights On? You might not be able to sleep without the lights on due to a fear of the dark — aka nyctophobia. Laying in the dark may cause fear, [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md), and anxiety, which can make it hard to drift off. Turning out the lights may also worsen existing feelings of stress and anxiety. You might find it easier to relax with the lights on. You’re not alone if stress is keeping you up — RISE users say stress and anxiety are their biggest barriers to sleep! If you’re used to sleeping with the lights on, you might feel anxious when you try sleeping with them off. This anxiety keeps you up, not the darkness. You may have developed a psychological dependence on having a light on to sleep, or sleep better with them on due to the placebo effect. It could also be due to something that has nothing to do with light at all, like poor sleep hygiene (more on that soon), being out of sync with your circadian rhythm, or a sleep disorder or medical condition. Although it’s not ideal, if you absolutely need a small night light for anxiety reasons, keep the light as dim as possible and consider putting it on a timer. Avoid bright and blue or cool-toned light in favor of a dim night light with a warm red or orange glow. More tips below. **We’ve covered** [**how to sleep with anxiety**](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) **here.** ## What to Do If You Can Only Sleep With the Lights On? If you can only sleep with the lights on, there are small changes you can make to make light less damaging to your health. Try dimming the lights as much as possible, using a red light, and getting more light during the day, which makes you less sensitive at night. Here’s what to do: * **Dim the lights:** About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/do-blue-light-glasses-work.md). Make your bedroom as dim as possible and try gradually making it dimmer each night to get used to sleeping in the dark. * **Use red light:** If total darkness triggers anxiety or you need light to get around at night, try a red night light night. [Red light](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) may disrupt your melatonin levels less than bright overhead lighting or blue light from [screens](https://www.risescience.com/blog/screens-before-bed.md). Although, brightness may make more of a difference — [2023 research](https://www.nature.com/articles/s41562-023-01791-7) found bright yellow light and dim blue light had the same effect on circadian rhythms, melatonin, and sleep. * **Use a timer:** [Research](https://www.nature.com/articles/s41562-023-01791-7#Sec27) shows one hour of light exposure 30 minutes after bedtime can still push back your circadian rhythm, so aim to have the light on for as short a time as possible. If you need light when moving around at night, consider dim night lights on motion timers. * **Get light in the morning and daytime:** Get out in natural light for at least 10 minutes as soon as possible after waking up. Then spend as much time in daylight as you can throughout the day. The more daylight you get, the less sensitive you’ll be to light come evening. [Research](https://www.nature.com/articles/s41598-019-52352-w) shows bright light in the early evening can also have this effect. And [2023 research](https://www.pnas.org/doi/10.1073/pnas.2301608120) shows bright afternoon light until 5 p.m. was linked to an earlier sleep time, perhaps due to reduced light sensitivity in the evening. More research is needed to find out how much daylight you need, but one of our science advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University, says it may be as little as an hour or two. * **Speak to a therapist about anxiety or a fear of the dark:** Cognitive behavioral therapy or guided exposure therapy may help address the root cause of not being able to relax with the lights off. * **Do a relaxing bedtime routine:** Try reading, meditating, journaling, or taking a warm bath. This can help you unwind and feel calm enough to drift off in darkness. RISE can guide you through breathing and relaxation exercises to help you stay calm. We’ve covered more [bedtime routine](https://www.risescience.com/blog/bedtime-routine.md) ideas here. * **Wear an eye mask:** An [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) can reduce how much light gets into your eyes. This can be useful if you’re nervous about sleeping in a dark room, or if you can’t control your environment — like when bright street lights leak through the blinds (try blackout blinds!), or you’re trying to sleep on a brightly lit plane or in hospital. * **Improve your sleep hygiene:** Sleep hygiene is the set of daily habits that help you fall asleep faster and wake up less often. Poor sleep hygiene can keep or wake you up, even in darkness. RISE can guide you through 20+ sleep hygiene habits, including when to get and avoid light, when to have your final coffee each day, and when to stop eating before bed. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can send you 20+ personalized sleep hygiene reminders. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## Lights Off for Better Sleep Light is one of the most powerful cues we have to stay awake and fall asleep, and we need darkness to get the sleep our bodies need. Sleeping with the lights on can lead to trouble sleeping and a whole host of health issues. The RISE app can help you master your light and sleep. RISE can tell you when to get and avoid light each day, help you relax before bed if you find turning out the lights anxiety-inducing, and guide you through 20+ sleep hygiene habits to make a good night’s sleep possible. All this can help you feel better each day: “This app has been life-changing. I’ve always been irresponsible with sleep but I wanted to see some change…The difference I feel in terms of energy is night and day.” [Read the review](https://appfollow.io/app/564260/review/342206720?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). And it can happen fast — 80% of RISE users get better sleep within five days. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) --- title: Sleeping Without a Pillow? Here’s What a Sleep Doctor Thinks published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/sleeping-without-a-pillow domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Sleeping Without a Pillow? Here’s What a Sleep Doctor Thinks Published 2023-04-05 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Sleeping Without a Pillow: Pros, Cons, & How To Do It * Benefits of sleeping without a pillow include potentially less neck pain if you sleep on your stomach, better spinal alignment if you sleep on your back, reduced allergies, less acne and frizzy hair, and fewer sleep wrinkles. * Downsides of sleeping without a pillow include potential discomfort and pain for side and back sleepers, and more snoring, sleep apnea, and acid reflux. * To sleep without a pillow, ease into gently, opt for a medium-firm mattress, have a pillow nearby, and keep an eye on your sleep debt. If sleeping without a pillow makes you uncomfortable and causes sleep debt to rack up, consider going back to the pillow and prioritizing sleep. * The [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=sleeping+without+a+pillow) tracks your sleep debt and can tell you when to do 20+ sleep hygiene habits each day to make falling and staying asleep easier — whether that involves a pillow or not. Pillows aren’t just a nice decoration in your bedroom. The right one can help you find a comfortable position so you can fall asleep, stay asleep, and get the shut-eye you need to feel and function your best each day. But not everyone agrees that pillows are necessary. Ditching the pillow is said to help with everything from back pain to acne, but is there any science behind these claims? And if you already sleep without a pillow, should you be adding it back into your nighttime routine for the sake of good posture? Below, we’ll dive into the pros and cons of sleeping without a pillow (both for your head and body) to help you decide whether you should use them or not. Plus, we’ll share how the [RISE app](https://www.risescience.com/.md) can help you get more sleep and energy, with or without a pillow. ‍ [What are the benefits of sleeping without a pillow?](#benefits) [Is it bad to sleep without a pillow?](#bad) [How to sleep without a pillow?](#sleep) [How to choose the right pillow for you?](#choose) [Is it better to sleep without a pillow?](#better) ‍ ## What Are the Benefits of Sleeping Without a Pillow? There’s not a lot of research into the potential benefits of sleeping without a pillow. And the research we do have is problematic. Pillow styles aren’t standardized across studies, and the data is often based on self-reported sleep quality or subjective data on comfort. But here’s what we know about the potential benefits of sleeping without one. ### 1\. Stomach Sleeping May Be More Comfortable and Less Painful Most experts agree you should avoid sleeping on your front as it can put pressure on your neck and put your spine in an unnatural position. But if you can’t fall asleep on your side or back, front sleeping may be your only option. In this case, sleeping without a pillow may make the position more comfortable and improve your posture. Your neck won’t be lifted unnaturally and it’ll be better for spine alignment. **Expert tip:** While you might skip the pillow for your head, consider using pillows elsewhere. Placing a thin pillow under your hips can promote spinal alignment. Stomach sleepers may also wake up with neck pain as the head is twisted. Try switching which way you face during the night. Keep your arms down by your sides, instead of lifted, to avoid shoulder pain. And keep your legs straight to avoid hip pain. ### 2\. Back Sleeping May Be More Comfortable and Less Painful If you sleep on your back with a thick pillow, your head will be pushed forward at an unnatural angle. You might find it hard to drift off, wake up during the night, or wake up with neck pain. Sleeping without a pillow could help to keep your spine aligned. But, depending on your mattress, you may find your head tilts too far back without a pillow. Try using a thinner pillow, rather than skipping the pillow altogether, if this is the case. You can also buy special pillows designed for back sleepers that support the head and neck. While there’s no one agreed-upon height, one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623167/) found 10 centimeters (or just under 4 inches) was the best pillow height for back sleepers with normal cervical lordosis, or normal neck curvature. ### 3\. Reduced Wrinkles When you sleep with a pillow, your pillowcase can tug on your skin, causing creases, fine lines, and wrinkles. You might wake up with “sleep lines” where your skin has been squashed into the pillow overnight. Sleeping without a pillow could, theoretically, keep skin looking younger. But if wrinkles are a worry, getting enough sleep is more beneficial than not using a pillow. So, if using a pillow helps you get more sleep, do it. Try sleeping on your back, so your pillow can’t tug on your skin, or buying a silk pillowcase, which glides over the skin. We’ve shared more advice on [how to prevent wrinkles](https://www.risescience.com/blog/how-to-prevent-wrinkles.md) here. ### 4\. Reduced Acne Another skin-related drawback of sleeping with a pillow could include acne. Sweat, dirt, and oil can build up on your pillowcase and transfer onto your skin, triggering acne. Ditching the pillow may help, but if you’re a front or side sleeper, your face will still be touching your bedding. If acne is an issue for you, try using a silk pillowcase and washing your bedding regularly. Getting enough sleep is also the best way to look after your skin, so choose the most comfortable position for you, pillow or not. We’ve covered more tips on [how to get clear skin overnight](https://www.risescience.com/blog/how-to-get-clear-skin-overnight.md) here. ### 5\. Less Frizzy Hair Some people claim that ditching your pillow can help tame frizzy hair. That’s because as you toss and turn in your sleep, your pillowcase can catch your hair and cause damage, knots, and frizz. Sleeping without a pillow may help, but switching to a silk pillowcase may help, too. And just as with skin, getting enough sleep will help keep your hair healthy. ### 6\. Reduced Allergies Allergies can easily impact your sleep, with a [stuffy nose](https://www.risescience.com/blog/how-to-sleep-with-a-stuffy-nose.md), sneezing, and itchy eyes making it hard to drift off. Allergies can also cause nasal congestion, [mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md), snoring, and sleep apnea. Your pillow may be causing allergies as dust mites can thrive there. Down-filled pillows in particular can trap dust mites and other allergens. Ditching your pillow may keep allergies at bay. But beware, dust mites can also thrive in your mattress and bedding. You can invest in a hypoallergenic pillow or a hypoallergenic pillow cover. Washing your pillowcase regularly can also help keep the dust mite population down. We’ve covered more on [why your allergies are worse at night](https://www.risescience.com/blog/allergies-worse-at-night.md) here, including how to sleep with them. ‍ ## Is It Bad to Sleep Without a Pillow? Again, there’s not a lot of research into sleeping without a pillow, but here are the potential drawbacks we know about. ### 1\. Side Sleeping May be More Uncomfortable and Painful Not all sleeping positions lend themselves to ditching the pillow. If you’re a side sleeper, sleeping without a pillow will cause your head to drop down, meaning it’s not in alignment with your spine. Sleeping on your side without a pillow may make it harder to drift off, you might wake up during the night in discomfort, or wake up the next morning with a stiff neck. But side sleeping is the best position for many health issues — including acid reflux, sleep apnea, [digestion](https://www.risescience.com/blog/best-side-to-sleep-on-for-digestion.md), heart health, brain function, and when pregnant — so you want to make it as comfortable as possible. **Expert tip:** As well as a pillow for your head, try tucking a pillow between your knees to create a natural position for your spine. If you experience hip or shoulder pain on the side you sleep on, try swapping sides throughout the night or buying a softer mattress. [Research from 2021](https://www.sleepmedres.org/journal/view.php?doi=10.17241/smr.2021.00878) found body pillows can take pressure off the shoulder, hip, and body as a whole. Sleeping with a body pillow also helped people spend more time sleeping on their side and prevented the segmentation of [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) episodes. We’ve covered more on the [best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) and the [best pillow position for each sleeping position](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) here. ### 2\. Back Sleeping May be More Uncomfortable and Painful As we mentioned above, if you sleep on your back and ditch the pillow, you may find yourself tilting your head back too much. This puts pressure on your neck and spine and can cause pain, discomfort, and sleep loss. ### 3\. More Snoring Snoring isn’t just disruptive for whoever you share a bed with, it can disturb your sleep, too. You can wake yourself up with the noise, and [research](https://thorax.bmj.com/content/46/11/807.short) shows snoring can lower sleep quality and cause daytime drowsiness. Sleeping with a pillow can help to reduce snoring in a few different ways. Firstly, sleeping with your head elevated can help to keep your airways open, reducing snoring. You can prop yourself up with an extra pillow or invest in a wedge-shaped pillow that can comfortably lift your head and upper torso. Secondly, pillows can help keep you on your side — another sleep position that can help keep airways open. You can place a firm pillow behind you to stop yourself from rolling onto your back in your sleep. You can also buy special pillows that keep you on your side, and these have proven to be successful. For example, one [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676069/) asked snorers with sleep apnea to sleep with a head-positioning pillow designed to stop them from sleeping on their backs. This helped reduce both snoring severity and snoring index, or the number of snoring events per hour. Their snoring index was reduced from 218 events an hour to 115 events an hour. Want to sleep without a pillow, but you’re a snorer? An adjustable base bed can also lift your head up and reduce snoring. A [2021 study](https://formative.jmir.org/2022/4/e30102/) found when snorers slept on an adjustable base bed at an incline of 12 degrees, there was a 7% reduction in their snoring duration. Beyond snoring, they also had 4% fewer nighttime awakenings and a 5% increase in the proportion of time spent in [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md). We’ve covered more [ways to stop snoring](https://www.risescience.com/blog/how-to-stop-snoring.md) here. ### 4\. More Sleep Apnea Sleep apnea is the much more serious cousin of snoring. It happens when you temporarily stop breathing throughout the night. And snoring is one symptom of it. Sleeping with a pillow, in the right way, can also help reduce sleep apnea. [Research](https://academic.oup.com/sleep/article/7/2/110/2753324?login=false) shows that for some people, apnea index (the measure of how severe sleep apnea is) is twice as high when sleeping on their back compared to sleeping on their side. Side sleeping can help to keep your airways open and it reduces the likelihood of your tongue falling back and blocking your airways. Pillows can keep you here. Try placing a firm pillow behind you if you find yourself rolling onto your back in your sleep. Special pillows that help you sleep on your side can also help. Sleep apnea is a serious health condition, so treatment beyond the right pillow may be necessary. This may include sleeping with a continuous positive airway pressure (CPAP) machine. These machines push air into your airways to keep them open. They come as full-face masks and nasal-only machines. If you’re a side sleeper who needs a full-face mask, you can buy special pillows that let you sleep on your side while wearing the machine. We’ve covered more on the [best sleep position for sleep apnea](https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea.md) here. ### 5\. More Acid Reflux Acid reflux happens when stomach acid travels up into your esophagus. It can cause heartburn, stomach pain, and a bad taste in your mouth. When you’re laying flat, it’s easier for acid to travel up. When you’ve got your head elevated, on the other hand, gravity can work to keep stomach acid where it’s supposed to be — in your stomach. [Research](https://pubmed.ncbi.nlm.nih.gov/10445529/) shows acid reflux is more common when laying on your back. And pillows can help you sleep on your side — a[2022 study](https://www.cghjournal.org/article/S1542-3565(22)00247-6/fulltext) found the left side was best to reduce reflux. [Elevating your head](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1440-1746.2011.06968.x) can also help. You can do this with pillows or without if you use an adjustable base bed. We’ve covered [how to sleep with acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) here. ### 6\. More Back and Neck Pain Sleeping without a pillow can cause back and neck pain as it causes your spine to be misaligned. This is especially true if you sleep on your side or on your back. Back pain can be debilitating during the day, and keep you up at night, especially if you can't find a comfortable position. But using a pillow could help you get comfy, and even ease the pain. One small [study](https://pubmed.ncbi.nlm.nih.gov/26835867/) asked participants with lower back pain to sleep on their sides with a pillow under their head and one between their knees. Those with neck or upper back pain were asked to sleep on their backs, with a pillow under their heads and one under their knees. After four weeks, 90% reported a decrease in pain. ![Image showing different sleeping positions](/assets/62c4b03943c118755752ee5b_wMZBxExHGG_8iFxtaaHomgj2tDZBKmYOFzY2tLXMVLcOPwPsZAMIJDMENJtv86gL2GKA1jtdp_dL4k3l8f1-aJ7gg_ZGkW1VrQWU5JWE-3qMCKj5U9-E5QSvn1xLLKWG9mI4HH1mpax_xnsb5A.png) The recommended sleeping position for lower back pain is A, upper back is B, and people were encouraged to not sleep in position C. Source:[https://pubmed.ncbi.nlm.nih.gov/26835867/](https://pubmed.ncbi.nlm.nih.gov/26835867/) As well as position, a different type of pillow could help. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1840039/) found that using a semi-customized cervical pillow for four weeks reduced neck pain more than a conventional pillow. The pillow had four different heights, depending on the position people slept in on it. And [research](https://www.tandfonline.com/doi/abs/10.1080/14038190600780239) shows those with neck pain can see a reduction in pain and headaches, and better quality sleep, with a supportive pillow. We’ve covered [how to sleep with lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) here. ‍ ## How to Sleep Without a Pillow? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. If you’ve weighed up the pros and cons and decided sleeping without a pillow is for you, here’s how to do it: * **Ease into it:** If you’re used to sleeping with a pillow, don’t go from using a thick memory foam pillow to a flat surface in one night. Transition slowly into sleeping without one. Try sleeping with a thinner pillow first or a folded blanket or towel, before going to no pillow at all. * **Keep a pillow nearby:** If you wake up during the night in discomfort, being able to grab a nearby pillow can help you [fall back to sleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md) as quickly as possible, without needing to get up and put on the light. * **Get the right mattress:** The wrong mattress can cause poor posture, joint pain, and discomfort — with or without a pillow. Opt for a medium-firm mattress that keeps your spine in a neutral position. We’ve covered more on [what mattress is best for you](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) here. * **Keep an eye on your sleep debt:** [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the measure of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need. The RISE app can tell you how much sleep debt you have each day. While experimenting with sleeping without a pillow, keep a close eye on your sleep debt to see if it increases. We recommend you keep sleep debt below five hours for maximum energy. If sleeping without a pillow makes you uncomfortable and causes sleep debt to rack up, consider going back to the pillow and prioritizing shut-eye. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ‍ ## How to Choose the Right Pillow for You? You may find you don’t need to ditch the pillow, you just need to find the right pillow. Here are some tips on finding the best pillow for you. ### Get the Thickness Right If you sleep on your side, you may need a thicker pillow to keep your head in line with your spine. If you sleep on your back, you may need a thinner pillow to stop your head from being pushed forward too much. And if you’re a front sleeper, consider a very thin pillow to reduce strain on your neck. [Research](https://theses.lib.polyu.edu.hk/handle/200/7560) shows thicker pillows can increase pressure under the head and neck, but side sleepers need thicker pillows than back sleepers. How thick should your pillow be? There’s no easy answer to that. One small [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623167/) looked at 16 people without any spinal problems. They tried lying on their backs with no pillow, a 10-centimeter pillow (about 4 inches) , and a 20-centimeter pillow (about 8 inches). The researchers analyzed the position of their neck and spines and concluded: “From the data obtained in this study, we recommend that the most suitable pillow height is 10 cm considering the normal cervical lordosis” (reminder, that’s the natural curve of your neck). Another [study](https://www.sciencedirect.com/science/article/abs/pii/S0161475415000792) compared 5-centimeter (about 2 inches), 10-centimeter (about 4 inches), and 14-centimeter pillows (5.5 inches) when people were on their sides. The participants rated the 10-centimeter pillow the most comfortable, and this height also resulted in the least neck and upper-back muscle activation. While it looks like 10 centimeters is the winner when it comes to pillow height, [research from 2021](https://www.mdpi.com/2227-9032/9/10/1333) says there isn’t enough evidence to recommend an optimal height. Experiment with a few different heights to see which you find most comfortable and easiest to sleep with. ### Get the Shape and Material Right Beyond the thickness of your pillow, think about the shape and material. [Research](https://journals.lww.com/ebp/Abstract/2016/04000/What_pillow_types_are_best_for_neck_pain_.19.aspx) shows for side sleepers without chronic neck pain, a standard-shaped rubber pillow can reduce morning neck pain, while a feather pillow can increase pain, compared to their usual pillows. For those with chronic neck pain without nerve impingement, water-based pillows are better than roll-shaped pillows and standard down or foam pillows for reducing morning neck pain. [Research from 2020](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6981530/) states: “Neck fatigue was rarer among users of pillows filled with plastic capsules, latex or memory foam than among those using pillows filled with feathers or cotton.” The researchers said this may be because plastic capsules, latex, and memory foam are more elastic and less fluffy, so they keep their shape and support better over time. And finally, a [2023 study](https://www.sciencedirect.com/science/article/abs/pii/S0003999322018469) looked at sleepers without neck pain. It found that a neck support foam pillow caused the most head and neck pressure, so may cause discomfort. A standard microfiber foam pillow, on the other hand, may push your head forward too much with prolonged use. The study concluded: “We established the importance of pillow selection to have a high-quality sleep. Specifically, pillow design that combines cervical support and comfort provides even pressure distribution, which induces high-quality sleep by adjusting position of cervical spine closer to a normal alignment.” Or, in simple terms, opt for a pillow that keeps your head as in line with your spine as possible. ### Opt for a Hypoallergenic Pillow and Pillowcase Keep allergies at bay with a hypoallergenic pillow and pillowcase. And remember to wash them regularly to prevent a build-up of dust mites as well as other allergens like pollen and pet dander. ### Consider a Specially Designed Pillow If you have a health condition or chronic back or neck pain, consider a pillow designed to encourage a certain position, or one that can elevate your head, depending on your needs. A body pillow can also be helpful to keep you in a sleeping position or take pressure off your joints. Smart pillows also exist. Some can detect [sleep apnea episodes](https://ieeexplore.ieee.org/abstract/document/6917584) and adjust in shape to kickstart your breathing, and others can measure [sleep patterns](https://www.mdpi.com/1424-8220/18/11/3664) and health data. Speak to your healthcare provider and get medical advice if you have any pain when sleeping or a health condition to see what pillow they recommend. Beyond your pillow, experiment with different sleeping positions and invest in the right mattress to get the most restful night’s sleep. We’ve covered more on how to choose the best mattress here. ‍ ## Is it Better to Sleep Without a Pillow? ![RISE app screenshot showing when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. The final verdict? There’s simply not enough research to say whether sleeping with or without a pillow is best. There are some benefits and drawbacks to both, depending on the position you sleep in and any medical conditions you have. When trying to decide for yourself, think about what you find most comfortable. Comfort can be hard to come by, especially as we grow older or if we have a health condition, and getting enough sleep should be the priority. So, if you find sleeping without a pillow is more comfortable and it helps you get more sleep, do it. If, on the other hand, you find sleeping with a pillow more comfortable and you get more sleep this way, ignore the claims online, and keep the pillow. And your pillow isn’t always to blame. If you’re suffering from back pain or acne, for example, changing your sleep position or using a silk pillowcase may help more than ditching the pillow altogether. A much more important thing to focus on is sleep debt and keeping it as low as possible to maximize your energy, health, and wellness. And when it comes to getting the best sleep possible, good sleep hygiene is proven to be beneficial for your sleep. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the healthy sleep habits you can do to help you fall and stay asleep at night and get a good night’s sleep. Here’s what to do: * **Get bright light first thing:** This resets your body clock for the day, making sure you feel sleepy at bedtime. Aim for at least 10 minutes of light as soon as possible after waking up, or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light suppresses the sleep hormone melatonin, so it can keep you up in the evening. Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night, but you don’t have to give them up altogether. RISE can tell you when to avoid each one daily. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, use blackout curtains, and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* For some straightforward advice, we asked our sleep advisor and medical reviewer, Dr. Chester Wu, for his take on the topic. Here's what he had to say: > "If you're a side or back sleeper, you're probably better off sleeping *with* a pillow to keep your head and spine in alignment. If you're a front sleeper, sleeping without a pillow may help you do this. But the most important thing is getting enough sleep each night, pillow or no pillow, so do what's most comfortable for you." Rise Science Medical Reviewer Dr. Chester Wu ## To Pillow or Not to Pillow? There are pros and cons of both sleeping with a pillow and sleeping without one. But the research we have on the topic is limited, and the data is inconclusive. It also depends on the position you sleep in and whether you have any pain or health conditions. And a lot of it comes down to personal preference. We say: getting enough sleep should be your priority, so sleep with a pillow if that helps, and without one if that’s a more comfortable sleeping position for you. Focus on keeping your sleep debt low to maximize your energy and health, and maintaining good sleep hygiene to get better sleep. The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have and keep track of it as you pay it back. RISE can also tell you when to do 20+ sleep hygiene habits each day to make falling and staying asleep easier — whether that involves a pillow or not. ## FAQs ### Is it better to sleep with or without a pillow? There’s not enough research to say whether it is better to sleep with or without a pillow. Getting enough sleep is essential, though. So, if you find sleeping with a pillow more comfortable, do it. If you find it easier to sleep without one, ditch it. In general, side and back sleepers will probably benefit from sleeping with a pillow, whereas front sleepers may be better off without one, or with a thin pillow. ### Is sleeping without a pillow good for neck pain? There’s not enough research to say whether sleeping without a pillow is good for neck pain. In general, side and back sleepers may experience less neck pain with a pillow as it can help to keep their head and spine aligned. Front sleepers may experience less neck pain without a pillow, or with a thin pillow, however. ### Does sleeping without a pillow help posture? Sleeping without a pillow can help posture if you sleep on your front. Using a pillow may push your head and neck back into an unnatural position. Try ditching the pillow or using a thinner pillow instead. For side and back sleepers, sleeping without a pillow may make posture worse as it causes the head to come out alignment with the spine. ### Is sleeping without a pillow bad for your neck? Sleeping without a pillow can be bad for your neck depending on the position you sleep in. For side and back sleepers, sleeping without a pillow can cause your head to be out of alignment with your spine, causing neck pain. For front sleepers, sleeping without a pillow may help to keep your spine in alignment, however. ### Sleeping without a pillow side effects Sleeping without a pillow can cause side effects depending on the position you sleep in. For side and back sleepers especially, sleeping without a pillow may cause neck and shoulder pain and sleep deprivation. ### Sleeping without a pillow benefits The benefits of sleeping without a pillow include better posture for stomach sleepers, and potentially better posture for back sleepers, depending on their mattress. Sleeping without a pillow may also lead to reduced wrinkles, acne, and frizzy hair, but there’s not much research backing this up. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Can You Take Testosterone if You Have Sleep Apnea? Maybe Not published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/testosterone-and-sleep-apnea domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Can You Take Testosterone if You Have Sleep Apnea? Maybe Not Published 2022-12-16 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Testosterone and sleep apnea: Man sleeping with CPAP machine.](/assets/639b7dd3b10763ebe3272164_testosterone-and-sleep-apnea-n.avif) Low testosterone can cause a lot of problems in life like low sex drive, erectile dysfunction, and fatigue. And sleep apnea can cause problems, too, like fatigue, difficulty concentrating, and memory problems. But the two health issues may actually be linked. And taking testosterone supplements or getting injections may not be the best idea if you have sleep apnea. There’s evidence to show testosterone replacement therapy may cause sleep apnea or make it worse, but we still don’t know for sure. Below, we’ll dive into the connection between testosterone and sleep apnea, and whether it’s safe to take testosterone if you have the sleep disorder. ‍ [Can you take testosterone if you have sleep apnea?](#take) [Can low testosterone cause sleep apnea?](#low) [Can sleep apnea cause low testosterone?](#sleep) [Can high testosterone cause sleep apnea?](#high) [How to increase testosterone naturally?](#increase) ‍ ## Can You Take Testosterone if You Have Sleep Apnea? If you’ve got low testosterone levels, you may be thinking about taking supplements or speaking to a doctor about testosterone replacement therapy (TRT). But, if you’ve got sleep apnea as well, taking testosterone may not be safe. As a quick definition, obstructive sleep apnea (OSA or obstructive sleep apnea syndrome) is a sleep disorder that causes your upper airways to collapse during the night, cutting off your breathing temporarily. Risk factors for developing sleep apnea include obesity, having a medical condition like type 2 diabetes or hypertension (high blood pressure), smoking, and consuming alcohol. You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. More research needs to be done, but from what we do know, testosterone may make sleep apnea worse, or even cause people to develop the sleep disorder if they don’t already have it. One [study](https://pubmed.ncbi.nlm.nih.gov/12915643/) gave three high-dose testosterone injections to healthy men over 60. The results showed an increased duration of hypoxemia — or low blood oxygen levels — and more disrupted breathing during sleep. The researchers stated that more research needs to be done into long-term lower-dose testosterone therapy on breathing during sleep, however. Another [study](https://pubmed.ncbi.nlm.nih.gov/3745052/) measured the disordered-breathing events in hypogonadal men (men with low testosterone) on and off testosterone replacement therapy. When taking testosterone, the number of disordered-breathing events rose from about six per hour to about 15. And another [study](https://journals.physiology.org/doi/full/10.1152/japplphysiol.00264.2002) on premenopausal women found testosterone may facilitate the development of central sleep apnea — when your brain doesn’t send the correct signals to the muscles in your airways during sleep. There’s also some [evidence](https://www.nejm.org/doi/pdf/10.1056/nejm198303033080908) that suggests testosterone therapy may cause sleep apnea symptoms, but the symptoms may stop when therapy is discontinued. And a[2018 study](https://pubmed.ncbi.nlm.nih.gov/29383868/) suggested testosterone replacement therapy increased the risk of developing sleep apnea. For those who already have sleep apnea, [research](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.1985.tb00161.x) shows testosterone replacement therapy can make symptoms worse. But it may depend on how severe your sleep apnea is. For now, it’s [generally recommended](https://www.liebertpub.com/doi/10.1089/andro.2020.0001) people with severe sleep apnea don’t get replacement therapy. Or, if they do, they’re prescribed it cautiously, especially if they’re not sleeping with a continuous positive airway pressure (CPAP) machine — which pushes air into the airways to keep them open as you sleep. One [2019 paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305865/) on the topic concluded that sleep apnea treatment with testosterone replacement therapy may improve testosterone levels, sexual dysfunction, and [erectile dysfunction](https://www.risescience.com/blog/how-to-treat-erectile-dysfunction-naturally.md), but patients should be asked about sleep apnea symptoms before and after starting replacement therapy. However, it said that testosterone replacement therapy should “probably be avoided” in patients with severe untreated sleep apnea as it may make it worse in some people. And a[2020 paper](https://pubmed.ncbi.nlm.nih.gov/32636155/) concluded that testosterone replacement therapy “likely plays a small role in exacerbating or inducing changes” in sleep apnea, but says they may be time limited. Instead of avoiding it altogether, the paper said that healthcare professionals should prescribe testosterone with caution to those with severe sleep apnea. ‍ ## Can Low Testosterone Cause Sleep Apnea? Testosterone replacement therapy may cause or worsen sleep apnea, but what happens if your levels of the hormone are too low? Unfortunately, testosterone deficiency (also called low t or hypogonadism) may also cause sleep apnea. Your levels of testosterone will naturally go down as you age. Total testosterone levels [fall by about 1.6% per year](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/), whilst free and bioavailable testosterone levels fall by 2% to 3% per year. Beyond age, low testosterone levels can be caused by: * Damage to or removal of testicles (or ovaries for women) * Chemotherapy * Obesity * Metabolic syndrome — which includes high blood pressure and diabetes * Medications like antidepressants * [Birth control pills](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845679/) for women And these low levels can have a huge impact on your sleep. Low levels have been linked to: * [Insomnia](https://pubmed.ncbi.nlm.nih.gov/22528986/) * Poor[sleep efficiency](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453053/) — the measure of how long you spend in bed actually sleeping. The lower your sleep efficiency, the more time you spend awake during the night. * [Nocturia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5419112/) — or having to get up often to use the bathroom * Sleep-disordered breathing — which includes sleep apnea and [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) One[study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453053/) found that lower testosterone levels were linked with a higher apnea-hypopnea index (AHI). This is the measure of sleep apnea severity. The higher your AHI, the more apneas (when you stop breathing) and hypopneas (when breathing becomes shallow) you experience each hour. The men in the study with low testosterone levels also had more sleep time with their oxygen saturation levels (the percentage of oxygen in their blood, usually 95% to 100%) below 90%, compared to those with higher testosterone levels. However, the link between testosterone and sleep apnea in this research was largely explained by obesity. The study concluded: “Clinical trials are necessary to determine whether body weight acts directly or indirectly (via low testosterone) in the causal pathway for sleep-disordered breathing in older men.” But, as low testosterone can cause weight gain, and weight gain puts you at a higher risk of developing sleep apnea (and it can make existing sleep apnea worse), the link is still one to be aware of. ‍ ## Can Sleep Apnea Cause Low Testosterone? The link between sleep apnea and low testosterone may go both ways. When you have sleep apnea, you wake up often during the night, which leads to sleep loss, less REM sleep from disrupted sleep cycles, and potential weight gain — and all three are linked to[lowered testosterone levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305865/). Your body’s[testosterone production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704301/) starts as you fall asleep and it peaks when you reach your first bout of REM sleep. So anything that shortens your sleep or messes up your REM cycles will sabotage your testosterone production. And [research](https://pubmed.ncbi.nlm.nih.gov/12107256/) suggests sleep apnea is linked to dysfunction of the pituitary-gonadal axis, which is responsible for regulating and releasing sex hormones. One[2011 study](https://pubmed.ncbi.nlm.nih.gov/21273994/) and another[2021 study](https://www.frontiersin.org/articles/10.3389/fendo.2021.622496/full) found that sleep apnea is linked to lowered testosterone levels, even after body mass index (BMI) is taken into account. And a[2021 systematic review](https://onlinelibrary.wiley.com/doi/10.1111/andr.13111) found men with sleep apnea — especially severe OSA — had lowered testosterone levels, even when BMI and age were taken into account. But, yet more[research](https://pubmed.ncbi.nlm.nih.gov/15897488/) says the link between sleep apnea and lowered testosterone is due to “obesity and advanced age and to a lesser degree to sleep fragmentation and hypoxia.” And a[2019 meta-analysis](https://www.frontiersin.org/articles/10.3389/fendo.2019.00551/full) didn’t find a direct link between sleep apnea and testosterone at all. So, sleep apnea may play a part in low testosterone, but more research needs to be done to know for sure and to know by how much exactly it’s to blame. ‍ ## Can High Testosterone Cause Sleep Apnea? Low testosterone may be linked to sleep apnea, but what about if your levels are too high? High testosterone levels can be caused by: * A tumor on your adrenal glands or on your testicles * Taking testosterone supplements or getting hormone replacement therapy * Abusing steroids * Polycystic ovary syndrome (PCOS) in women There’s very little research into whether naturally high levels of testosterone can cause sleep apnea. One [study](https://academic.oup.com/jcem/article/86/3/1175/2847650) found there's a high prevalence of sleep apnea in obese women with PCOS, which is characterized by having increased androgen (male hormone) levels. High levels of testosterone can cause [overweight and obese men](https://www.sciencedaily.com/releases/2014/06/140623141730.htm) to have more shallow sleep, however. And it can cause [weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) in both men and women, which can up your odds of developing sleep apnea. And, as we explained above, side effects of [testosterone replacement therapy](https://pubmed.ncbi.nlm.nih.gov/12915643/), may include worsening sleep apnea or developing the sleep disorder. Having high levels from [abusing testosterone](https://pubmed.ncbi.nlm.nih.gov/18519168/) — by taking steroids for muscle gains, for example — hasn’t been linked to sleep apnea. But testosterone administration has been linked to other sleep problems such as: * Reduced total sleep time * Reduced sleep efficiency * Sleep disorders * Reduced non-REM (rapid eye movement) sleep * Increased stage 2 sleep, or light sleep ‍ ## How to Increase Testosterone Levels Naturally? If you’ve got low testosterone and sleep apnea and can’t get testosterone replacement therapy — or want to avoid it — there are still things you can do to increase your natural production of the hormone. It’s important to address as low testosterone doesn’t just impact men’s health or your sex life. It can lead to low bone density, muscle weakness, weight gain, and fatigue in both men and women. We’ve covered [how to increase testosterone naturally](https://www.risescience.com/blog/how-to-increase-testosterone-naturally.md) in more detail here, but here are a few ideas to get you started. ### Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body compared to your sleep need, the genetically determined amount of sleep you need each night. The amount of sleep you get has a huge impact on your sex hormones. Sleeping for only [five hours a night for eight nights](https://pubmed.ncbi.nlm.nih.gov/21632481/) lowers your testosterone by 10% to 15%, and your serum testosterone levels (the amount of testosterone in your blood) increase as you sleep more all the way up to [9.9 hours](https://pubmed.ncbi.nlm.nih.gov/25959075/). You should especially prioritize sleep in the second half of the night as this is where most REM sleep happens. [Sleep loss at the end of the night](https://pubmed.ncbi.nlm.nih.gov/22568763/) lowers testosterone whereas sleep loss at the beginning of the night doesn’t. Use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and how much sleep debt you have. If you have high sleep debt, you can pay it back by: * Going to bed a little earlier * Sleeping in a little later * Taking[well-timed naps](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md) * Improving your sleep hygiene (more on how to do that below) You can also use RISE to find out when your body naturally wants to wake up and aim to sleep until this time to stop early mornings from tanking your testosterone production. We’ve covered the [link between testosterone and sleep](https://www.risescience.com/blog/testosterone-and-sleep.md) in more detail here. **Side note:** The symptoms of low testosterone are very similar to the symptoms of high sleep debt — think fatigue, low mood, trouble concentrating, and[low sex drive](https://www.risescience.com/blog/how-to-increase-sex-drive.md). If you haven’t been tested for low testosterone, you may find your symptoms are actually being caused by sleep debt and may improve when you start paying it down. And even if you do have low testosterone, lowering your sleep debt can help maximize your energy levels, which may be especially low when sleep apnea is disrupting your sleep. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Improve Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Getting more sleep each night can be hard to do at the best of times, but it’s especially difficult when sleep apnea is causing you to wake up during the night. To stop anything else from disrupting your sleep, focus on maintaining excellent sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of healthy habits you can do daily to help you fall asleep faster, wake up less often in the night, and get healthy, naturalistic sleep. They include habits like: * Getting light first thing * Avoiding bright light, caffeine, alcohol, vigorous exercise, and large meals too close to bedtime. [Eating late may make sleep apnea symptoms worse](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/), and in those with the sleep disorder, can also increase your sleep latency, time awake during the night, and light sleep. * Keeping your bedroom dark, cool, and quiet The RISE app can guide you through 20+ sleep hygiene habits each day, and tell you the exact time to do them based on your body clock to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Lose Weight If you’re overweight or obese, losing weight may have the win-win effect of improving your sleep apnea and your testosterone levels are the same time. Testosterone concentration is [50% lower](https://onlinelibrary.wiley.com/doi/abs/10.1111/cen.12018) in those who are obese compared to those with a healthy body mass index (BMI). And weight loss has been found to [improve sleep apnea](https://pubmed.ncbi.nlm.nih.gov/15033131/), even without CPAP therapy. It can be hard to lose weight when you have the sleep disorder, however, as sleep apnea causes weight gain. You can learn more about [the connection between sleep apnea and weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) here. And to make matters worse, low testosterone can also cause [weight gain](https://pubmed.ncbi.nlm.nih.gov/25982085/), especially [belly fat](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md). But, research is promising if you can make it happen. Weight loss through both [high-protein and high-carbohydrate diets](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161297) has been shown to boost testosterone and improve sexual function in overweight or obese men. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/) suggests when those with moderate-to-severe sleep apnea lose weight, their testosterone levels increase. And the more weight you lose, the more they increase. ### Other Natural Treatments for Both Low Testosterone and Sleep Apnea The good news is some natural lifestyle changes have been shown to improve both sleep apnea and testosterone levels, as well as your overall quality of life. These treatments include: * Exercising * Cutting down on alcohol * Lowering sleep debt * Losing weight We’ve covered more ways to [get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. Unfortunately, [CPAP](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/), a common treatment option, doesn’t seem to improve testosterone levels, but it has been shown to lessen sleep apnea symptoms, which can help you get more sleep overall. It’s important to seek treatment for sleep apnea, even if it can’t increase your testosterone levels, as the sleep disorder increases your risk of [health conditions](https://www.ncbi.nlm.nih.gov/books/NBK19961/) like cardiovascular disease, diabetes, obesity, and even all-cause mortality. ## Break the Link Between Sleep Apnea and Testosterone If you’re wondering whether you can get testosterone replacement therapy when you have sleep apnea, unfortunately, science doesn’t have the answer yet. There’s some evidence to suggest that testosterone can make sleep apnea worse — or even cause those without the sleep disorder to develop it — but more research needs to be done. But, whether you’re avoiding replacement therapy altogether or want to boost your hormone levels naturally alongside careful treatment, you can do so by keeping sleep debt low, improving your sleep hygiene, and losing weight if you need to. The [RISE app](https://www.risescience.com/.md) can help by working out your individual sleep need and keeping track of your sleep debt each day. Plus, RISE can help you stay on top of 20+ sleep hygiene habits by telling you the ideal time to do them each day to make them more effective. You’ll be giving your body the best chance to produce testosterone, and you’ll be making sure the sleep you do get with sleep apnea is as healthy and restorative as possible. ## FAQs ### Can you take testosterone if you have sleep apnea? The jury’s still out on whether you can take testosterone if you have sleep apnea. There is some research to show testosterone replacement therapy can make sleep apnea worse. However, this may just be the case in those with severe sleep apnea. Speak to your doctor before taking testosterone if you have sleep apnea. ### Does testosterone therapy worsen sleep apnea? Testosterone therapy may worsen sleep apnea. Studies show it may increase the duration of time you have low blood oxygen levels and increase how disrupted your breathing is during the night. ### Does high testosterone cause sleep apnea? High testosterone levels may cause sleep apnea. High-dose testosterone injections have been shown to cause more disrupted breathing and an increased duration of low blood oxygen levels. It’s not clear whether naturally high testosterone levels can cause sleep apnea, but they can cause weight gain, which increases your odds of sleep apnea. ### Can testosterone cause sleep problems? Yes, testosterone may cause sleep problems. Low testosterone has been linked to insomnia, nighttime awakenings, and sleep apnea. Naturally high testosterone has been linked to shallow sleep. High testosterone from steroids has been linked to reduced sleep time and increased light sleep. And testosterone replacement therapy has been linked to sleep apnea and reduced sleep time. ### Does testosterone help you sleep better? Testosterone may help you sleep better. Some studies show when mice with low testosterone are treated with the hormone, they get more sleep overall. But other studies in humans show testosterone therapy can cause you to sleep less and may cause sleep problems like sleep apnea. ### Does CPAP increase testosterone? CPAP doesn’t appear to increase testosterone. But the airway pressure treatment can help you get more sleep overall and help alleviate sleep apnea symptoms like daytime sleepiness, memory problems, and loud snoring, and lower your risk of heart disease and stroke. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Testosterone and Sleep: Here’s How They’re Linked published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/testosterone-and-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Testosterone and Sleep: Here’s How They’re Linked Published 2022-12-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Testosterone and Sleep: What You Need to Know * Having low or high testosterone levels can impact your sleep, and how much sleep you get can impact your testosterone levels. * Plus, many of the symptoms of low testosterone — think fatigue, low mood, and difficulty concentrating — are also symptoms of sleep deprivation. So, it may be that you’re sleep deprived and getting more sleep could improve your symptoms and ensure your body can make all the testosterone it needs. * Increase your testosterone levels naturally by improving your sleep hygiene and getting at least 30 minutes of sunlight each day. Use the [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=testosterone+and+sleep) to improve your sleep and perhaps your testosterone levels, too. Testosterone is most well-known as the male sex hormone. It’s responsible for things like sperm production, libido, and facial hair, but it does a whole lot more than that. Firstly, the hormone is critical to men’s health and well-being, but women have testosterone, too, just at lower levels. And the hormone is responsible for everything from bone strength to fat distribution to mood. And yes, it can affect your sleep, too. But, what many of us don’t know about testosterone is that not getting enough sleep can drastically lower your production of the hormone. Plus, many of the symptoms of low testosterone — think fatigue, low mood, and difficulty concentrating — are also symptoms of sleep deprivation. So, it may be that you’re sleep deprived and fixing this problem could improve your symptoms and ensure your body can make all the testosterone it needs. Below, we’ll answer your testosterone and sleep questions and show you how the [RISE app](https://www.risescience.com/.md) can help you improve your sleep and perhaps your testosterone levels, too. Note: Most research into testosterone and sleep is on men, but we’ve included as much information on women as we can. ‍ [Does low testosterone affect sleep?](#low) [Does high testosterone affect sleep?](#high) [Does testosterone replacement therapy affect sleep?](#therapy) [Does sleep affect testosterone?](#sleep) [Does sleep apnea affect testosterone?](#apnea) [Does sleeping more increase testosterone?](#more) [How can I increase testosterone naturally?](#increase) ‍ ## Does Low Testosterone Affect Sleep? Low testosterone may get in the way of a good night’s sleep. More research needs to be done, but there is some evidence to show it can cause insomnia, low sleep efficiency, sleep-disordered breathing, and nocturia. But first up, what causes testosterone deficiency? Levels of testosterone are at their highest during adolescence and early adulthood and then decline as you get older. Total testosterone levels [fall by about 1.6% per year](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/), whilst free and bioavailable testosterone levels fall by 2% to 3% per year. Low testosterone (also known as hypogonadism or low t) may be caused by aging, but it can also be caused by: * Damage to or removal of testicles (or ovaries for women) * Chemotherapy * Obesity * Metabolic syndrome — which includes high blood pressure and diabetes * Medications like antidepressants * [Birth control pills](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845679/) for women Symptoms of low testosterone include: * Low sex drive * Lowered sperm count * Erectile dysfunction * Loss of body hair * Low bone density * Low mood * Trouble concentrating * Fatigue Here’s how low levels of testosterone can impact your nights. ### Insomnia Research is sparse, but low testosterone in cancer patients has been linked to[insomnia](https://pubmed.ncbi.nlm.nih.gov/22528986/), along with symptoms like decreased daytime energy, depression, and decreased sexual function. ### Sleep Efficiency [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453053/) suggests men with lower testosterone levels have lower [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md), which is the measure of how long you spend in bed actually sleeping. The lower your sleep efficiency, the more time you spend awake in bed. Women may have the same problem. [Research](https://pubmed.ncbi.nlm.nih.gov/18853931/) shows lower levels of testosterone are linked to an increased wake time after sleep onset — or in non-science speak, more time awake during the night after you’ve initially fallen asleep. ### Sleep-Disordered Breathing More research needs to be done to examine the link between sleep-disordered breathing and low testosterone. In [one study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453053/) of men 65 years or older, the association between lower total testosterone levels and less healthy sleep was attenuated or absent after adjusting for BMI and other variables. The researchers write, “clinical trials are necessary to determine whether body weight acts directly or indirectly (via low testosterone) in the causal pathway for sleep-disordered breathing in older men. Low testosterone can lead to body weight gain, however, which can up your odds of developing sleep-disordered breathing, or make existing breathing problems worse. Consider getting tested for sleep apnea if you have risk factors such as hypertension (high blood pressure), cardiovascular disease, or diabetes. You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ### Nocturia Nocturia is when you wake up once or more to use the bathroom during the night on a regular basis (although it is sometimes defined as waking up to use the bathroom more than once a night). Waking up during the night will obviously fragment and shorten your sleep, which can lead to lower testosterone levels (more on that soon). But[low testosterone](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5419112/) may also lead to the development of nocturia, creating a vicious cycle. You can learn more about [why you pee so much at night](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) here. ‍ ## Does High Testosterone Affect Sleep? High testosterone levels may also impact your sleep, but the research is sparse. High testosterone can be caused by: * A tumor on your adrenal glands or on your testicles * Taking testosterone supplements or getting replacement therapy * Abusing steroids * Polycystic ovary syndrome (PCOS) in women Symptoms of high testosterone include: * Irritability * Aggression * Acne * [Erectile dysfunction]() * Increased muscle mass High testosterone in [overweight and obese men](https://www.sciencedaily.com/releases/2014/06/140623141730.htm) has been linked to more shallow sleep. And this was the case even when factors like age, race, and sleep apnea severity were taken into account. Even if naturally high testosterone doesn't impact your sleep, it may impact how poor sleep makes you feel and function the next day. Men with [higher natural total testosterone levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/) have been shown to feel more sleepiness and have more impaired mental performance after not getting enough sleep, compared to those who have lower levels of the hormone. ‍ ## Does Testosterone Replacement Therapy Affect Sleep? If low testosterone levels impact your sleep, you’d think testosterone supplements or injections could help, right? But that’s not always the case. As with everything testosterone, more research needs to be done to know for sure. Most studies are small or focus on sleep apnea or older men, for example. The good news? [Testosterone-treated mice](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2749224/) have been found to get more sleep after treatment when their natural testosterone levels were low. The bad news? Short-term high-dose [testosterone injections](https://pubmed.ncbi.nlm.nih.gov/12915643/) in men over 60 decreased the amount of sleep they got by about an hour and made their sleep apnea worse. Abusing testosterone, or taking it when you don’t need to medically for powerlifting or bodybuilding, for example, can also impact sleep. [Self-administration of large doses](https://pubmed.ncbi.nlm.nih.gov/18519168/) of testosterone has been linked to many sleep problems. The side effects of testosterone from abusing steroids include: * Reduced total sleep time * Reduced sleep efficiency * Sleep disorders * Reduced non-REM sleep * Increased stage 2 sleep, otherwise known as light sleep ‍ ## Does Sleep Affect Testosterone? Testosterone can impact your sleep, but the link goes both ways — the amount of sleep you get can impact your testosterone levels. That’s because testosterone production is dependent on sleep. [Testosterone production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704301/) starts to rise when you first fall asleep, and production reaches its peak during your first bout of rapid-eye-movement (REM) sleep. It stays high as you sleep, but reduces all the time you’re awake. You cycle through different sleep stages throughout the night, but the REM part of your sleep cycle gets longer as the night goes on. So, when you don’t get enough sleep or something changes your sleep architecture — how long your body spends in different sleep stages — your testosterone production is compromised. The link between sleep and testosterone may not be direct, however. It may be that sleep is impacting sex hormone binding globulin (SHBG) — a protein that binds to sex hormones and transports them around the body — and this is what’s lowering testosterone. More research needs to be done. Sleep problems that can lower testosterone production include: * Not getting enough sleep * Cutting sleep short at the end of the night (waking up too early) * Fragmented sleep — waking up often during the night Let’s dive into each of these in more detail. ### Not Getting Enough Sleep As testosterone production happens at night, the amount of sleep you get impacts how much of the hormone your body produces. Testosterone levels are already lower with age, but lack of sleep may make things worse. [Research](https://pubmed.ncbi.nlm.nih.gov/22157981/) suggests sleep deprivation lowers testosterone levels more in older rats than in younger rats. And when they start getting enough sleep again, testosterone levels recover more slowly in older rats than younger rats. It’s not just older men who need to worry about sleep, though. One [study](https://pubmed.ncbi.nlm.nih.gov/21632481/) found that after sleeping five hours a night for eight nights — something that’s not all too uncommon for some of us — participants had 10% to 15% lower testosterone levels. And the study was on healthy young men. But you don’t need a whole week of sleep loss for testosterone levels to take a hit. Another [study](https://pubmed.ncbi.nlm.nih.gov/22568763/) found participants had lower morning testosterone levels after just one night of sleeping 4.5 hours. Plus, not getting enough sleep leads to stress and [high cortisol levels](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), which have also been linked to [lowered testosterone](https://link.springer.com/article/10.1007/BF01948370). ### Cutting Sleep Short at the End of the Night Beyond duration, the timing of your sleep can also impact testosterone. In the [study](https://pubmed.ncbi.nlm.nih.gov/22568763/) above, losing out on sleep in the second half of the night, compared to the first half of the night, lowered testosterone levels. You might have this kind of sleep restriction if you cut your sleep short to wake up early or have trouble staying asleep towards the end of the night. ### Fragmented Sleep It’s not all about the hours of sleep you get; sleeping through the night is also important. When your sleep is fragmented, you wake up often during the night. This leads to getting less sleep overall, but it also changes your sleep architecture as it disrupts your natural sleep cycles. [Research](https://pubmed.ncbi.nlm.nih.gov/11238497/) shows when your sleep is fragmented, you get less REM sleep and have lowered testosterone. ### How RISE Can Help ![RISE app screenshot showing your peak and dip energy times](/assets/66eddb4a88d8cd201ee56420_6217b876d812bdf46c207405_mgbXPKBv4a9hRQp7edyHCOY2q0XSqwVluF_-jh7mmLd-2OT3lDUonMjjnPpGzwye5sW0aD1IPW8U0DH2Lz0if77qecvtQ0a2DX8cVuNjkz0VERF1Go5GLZM9Pwi_V.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when your body naturally wants to wake up. While one night of sleep loss can impact your testosterone levels, [accumulated sleep debt](https://pubmed.ncbi.nlm.nih.gov/17153542/) is a major contributor to lowered levels. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the running total of how much sleep you owe your body. It’s compared against your sleep need, the genetically determined amount of sleep you need each night. The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need and give you a number in hours and minutes. The app can also work out how much sleep debt you’re carrying — we measure it over your past 14 nights and recommend you keep it below five hours to feel your best. You can use RISE to see if you’ve got high sleep debt, which may be contributing to low testosterone levels. The app also tracks your sleep and shows you when your body naturally wants to wake up — we call this your Wake Zone. You can see how often you wake up during the night and whether fragmented sleep could be impacting testosterone, and whether you’re waking up before your Wake Zone and cutting sleep short. If you find you have high sleep debt, fragmented sleep, or are waking earlier than your body naturally wants to, you can work to fix these problems (more on that soon) in an attempt to boost testosterone. Even if these problems aren’t the cause of low testosterone, they do cause symptoms that look a lot like low testosterone — like fatigue, difficulty concentrating, and low mood. So it’s worth finding out if you’re saddled with high sleep debt and fragmented sleep, and working to improve your sleep (more on sleep hygiene shortly). *RISE users on iOS 1.202 and above can click here to* [*view their sleep need*](https://web.risescience.com/open-in-app/?route=profile) *and here to* [*view their sleep debt*](https://web.risescience.com/open-in-app/?route=home)*.* ‍ ## Does Sleep Apnea Affect Testosterone? [Obstructive sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) (OSA) is a sleep disorder that causes you to stop breathing temporarily during the night. When your brain notices low oxygen levels, it wakes you up to kickstart your breathing again. You might wake up gasping for breath, or not even remember waking up during the night. When you don’t remember waking up, this is called retrograde amnesia. It’s the reason we often don’t remember the minutes before falling asleep or the micro-awakenings (usually less than 10 minutes) that can happen throughout the night. These sleep apnea episodes cause sleep deprivation, sleep fragmentation, and [shorter REM time](https://www.liebertpub.com/doi/10.1089/andro.2020.0001) — all of which can sabotage your testosterone production. Sleep apnea may also lower testosterone levels as it causes [weight gain](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) and increases your odds of obesity, which has been linked to [lower testosterone levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955336/). Weight loss has been shown to boost testosterone levels in those with sleep apnea, whereas using a continuous positive airway pressure (CPAP) machine doesn’t. The link may go the other way, too. There is some [evidence](https://www.nejm.org/doi/pdf/10.1056/nejm198303033080908) to show testosterone therapy may cause sleep apnea or make it worse. Worsening symptoms after testosterone administration have been seen in both [men](https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.1985.tb00161.x) and [women](https://journals.physiology.org/doi/full/10.1152/japplphysiol.00264.2002). Currently, it’s recommended those with [sleep apnea either don’t get testosterone replacement therapy](https://www.liebertpub.com/doi/10.1089/andro.2020.0001), or doctors prescribe it cautiously, especially if patients aren’t getting CPAP treatment. You can learn more about [testosterone and sleep apnea](https://www.risescience.com/blog/testosterone-and-sleep-apnea.md) here. ‍ ## Does Sleeping More Increase Testosterone? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. In the [study](https://pubmed.ncbi.nlm.nih.gov/22157981/) mentioned above on rats, when the rats started getting enough sleep, testosterone levels recovered in both older and younger rats — it just took longer for older rats to recover. Another [study](https://pubmed.ncbi.nlm.nih.gov/25683266/) — this time on humans — found testosterone levels increased in men after they slept for 10 hours, compared to sleeping for just six hours. Plus,[research](https://pubmed.ncbi.nlm.nih.gov/25959075/) shows that testosterone levels increase as your sleep duration increases. The benefit goes up to 9.9 hours — after this, testosterone starts decreasing again. Use the RISE app to find out your individual sleep need and aim to get this amount of sleep each night. Overall, focus on keeping your sleep debt low. If you find you’ve got high sleep debt you can pay it back by: * Taking naps * Going to bed a little earlier * Sleeping in a little later * Improving your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) You can learn more about [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) here. ‍ ## How Can I Increase Testosterone Naturally? As we’ve shown, not meeting your sleep need, fragmented sleep, and sleep loss towards the end of the night can all lower testosterone production, so doing your best to avoid these things will keep your testosterone production higher. ### Improve Sleep Hygiene ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day. To help you meet your sleep need and sleep soundly through the night, focus on your sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the set of healthy sleep habits you can do to help you fall and stay asleep. These habits don’t just happen before bedtime, though. They start the moment you wake up. Sleep hygiene can also ensure your sleep is healthy and natural, meaning nothing stops your body from cycling through the sleep stages it needs to produce the optimum hormone levels for you. Good sleep hygiene includes: * **Getting natural light exposure first thing:** This resets your body clock, setting you up to feel sleepy at the right time that evening. * **Avoiding bright light in the run-up to bedtime:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), so dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) 90 minutes before bed to stop light from keeping you up. * **Avoid caffeine, large meals, intense physical activity, and alcohol too close to bedtime:** All four can keep or wake you up. Check RISE for the best time to avoid each one. * **Make your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, and use [earplugs](https://www.amazon.com/dp/B005YUW7A2/), blackout curtains, and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) to stop heat, light, and sound from fragmenting your sleep. To stay on top of sleep hygiene, RISE can coach you through 20+ habits each day and the best time to do them based on your body clock to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ### Get 30 Minutes of Sunlight Each Day As well as getting light first thing to help you sleep — which can boost testosterone levels — sunlight may also increase testosterone directly. [Research](https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01013-5) shows UVB treatment in male mice boosts levels of testosterone. And in humans, sunlight exposure has been associated with increased testosterone levels, as well as romantic passion in men and women and aggression in men. Aim to get 30 minutes of light exposure a day onto your skin to reap the UV benefits. You can learn more about [how to increase testosterone naturally](https://www.risescience.com/blog/how-to-increase-testosterone-naturally.md) here. ## Don’t Let Poor Sleep Impact Your Testosterone, or Vice Versa Science is lacking in this area, especially for women and younger men, but from what we do know, testosterone and sleep are tightly linked. Poor sleep — including not meeting your sleep need, getting fragmented sleep, or cutting sleep short at the end of the night — can lead to lowered testosterone levels. And having both low or high testosterone levels can also cause sleep problems, including insomnia and poor sleep efficiency. To break the link, use the [RISE app](https://www.risescience.com/.md) to find out your individual sleep need and how much sleep debt you’re carrying. You can also use the app to monitor how fragmented your sleep is and whether you’re cutting it too short in the mornings. RISE can then coach you through 20+ sleep hygiene habits to help you keep your sleep debt low and stop things like ill-timed coffee and alcohol or late-night bright light keeping you up or waking you up during the night. Even if sleep debt and fragmented sleep aren’t the reason for low testosterone, fixing them will lead to increased energy, mood, and productivity. ## FAQs ### Does testosterone affect your sleep? Yes, having both too low and too high testosterone levels can cause sleep problems such as insomnia, more nighttime awakenings, and more shallow sleep. ### Does testosterone help you sleep better? Testosterone may help you sleep better in some cases. Testosterone-treated mice get more sleep when their natural levels were low. But, research in humans has found testerone, either from hormone replacement therapy or abusing steroids, can lead to sleep problems like reduced sleep time and sleep apnea. ### Can low testosterone cause sleep issues? Yes, low testosterone can cause sleep issues. Research suggests having too low levels of the hormone can lead to insomnia, nighttime awakenings, sleep-disordered breathing, and nocturia — or needing to pee during the night. ### High testosterone and sleep High testosterone affects sleep. Having high levels naturally has been linked to more shallow sleep and feeling more tired after sleep deprivation. Having high levels from testosterone replacement therapy or abusing steroids has been linked to reduced sleep time and sleep efficiency, and increased light sleep. ### Testosterone and sleep apnea Testosterone administration may cause you to develop sleep apnea, or it may contribute to worsening symptoms if you already have the sleep disorder. Plus, sleep apnea itself may cause low testosterone levels. ### No sleep before testosterone test Sleep deprivation and missing out on sleep in the second half of the night have been shown to lower your testosterone levels, so doing these things before a testosterone test can impact the results. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Too Stressed to Sleep? 15 Science-Backed Ways to Relax published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/too-stressed-to-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Too Stressed to Sleep? 15 Science-Backed Ways to Relax Updated 2023-12-22 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * When you’re lying awake feeling stressed, try doing a breathing exercise, a brain dump, or getting out of bed to do a sleep reset. * During the day, exercise and improve your sleep hygiene to have an easier time falling and staying asleep. * The [RISE app](https://app.adjust.com/oha9msp) can guide you through breathing exercises, relaxation techniques, and 20+ scientifically-proven sleep hygiene habits to help you get a good night’s sleep, even when stressed. The app also helps you catch up on any stress-induced sleep loss. You’re lying in bed worrying about tomorrow’s pitch meeting, last night’s argument, and how you should be asleep right now. Sound familiar? If you’re too stressed to sleep, you’re not alone. RISE users say stress and anxiety are the biggest factors getting in the way of a good night’s sleep. Luckily, there are science-backed ways to relax and drift off. We’ve rounded up what RISE users do to destress and sleep soundly and how you can use the RISE app to do the same. ## Advice From a Sleep Doctor “If you’re feeling stressed, take time to fully unwind before bed with a cup of chamomile tea, a warm shower or bath, or a good book," says Dr. Chester Wu. A breathing exercise can also give you something to focus on if your mind is racing. And when possible, catch up on any sleep loss with an early night or afternoon nap. This’ll help you feel your best and manage future stress better.” [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ## How to Sleep if You Feel Stressed Before Bed? ### 1\. Do a Breathing Exercise Breathing exercises can lower your heart rate and blood pressure and promote your parasympathetic nervous system (“rest-and-digest mode” as opposed to “fight or flight”). They also give you something to focus on when stressful thoughts take over. Try: * **Diaphragmatic breathing:** A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing helped lower anxiety and shorten sleep latency (the time it takes to fall asleep) in nurses during the [COVID-19](https://www.risescience.com/blog/covid-insomnia.md) outbreak. * **4-7-8 breathing:** A [2022 study](https://link.springer.com/article/10.1007/s11695-022-06405-1) found 4-7-8 breathing lowered stress and anxiety in people who just had bariatric surgery. * **Psychological sighing:** A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) — co-authored by our scientific advisor and Co-Director of the Center for Sleep and Circadian Sciences at Stanford University [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md) — found five minutes of psychological sighing can improve your mood, reduce breathing rate, and help manage stress levels. **Learn how to do these** [**breathing exercises**](https://www.risescience.com/blog/breathing-exercises-before-bed.md) **here.** RISE can walk you through exercises like diaphragmatic breathing in the app. *Already a RISE user? Access your* [*deep breathing audio guide*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *here (iOS 1.202 and above).* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Practice Relaxation Techniques Relaxation exercises can also trigger your parasympathetic nervous system to help you relax enough to drift off. For example, a [2021 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/) on progressive muscle relaxation — where you tense and relax one muscle group at a time — found 20 minutes of the exercise increased participants’ state of relaxation (as did guided imagery and deep breathing). **Learn more** [**relaxation techniques for sleep**](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md) **here.** Check out RISE’s audio guide on progressive muscle relaxation as well as autogenic training, another relaxing, sleep-promoting exercise. ![RISE app screenshot showing you when to relax](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The RISE app has audio guides on breathing and relaxation exercises. *RISE users on iOS 1.202 and above can go right to their* [*relaxation audio guide homepage*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *and get started here.* ### 3\. Do a Brain Dump Get stressful thoughts out of your head and onto the page. You could journal about a particular stressor or make your to-do list for tomorrow. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758411/) shows writing a to-do list can help you [fall asleep faster](https://www.risescience.com/blog/how-to-fall-asleep-faster.md) than writing about tasks you’ve already done. If you do a brain dump in RISE, the app can remind you of what you’ve written the next day. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/brain_dump/primer) *to set up their Brain Dump Habit notification.* ### 4\. Develop a Relaxing Bedtime Routine Spend an hour or so — or even longer if you’re particularly stressed — [relaxing before bed](https://www.risescience.com/blog/how-to-relax-before-bed.md). This will give you some buffer time between a stressful day and sleep. Doing activities you enjoy can help you form positive associations with sleep and it can provide a distraction from stressful thoughts. Your routine could include: * Reading * Listening to calming music * Journaling * Taking a warm shower or bath (this can also help your body temperature drop, which promotes sleep) Make sure to dim the lights when you do your bedtime routine to help prepare your body for sleep. **What do sleep experts do?** Co-founder and CEO of Rise Science [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) takes a warm bath 90 minutes before bed to relax and cool down, and our science advisor Dr. Jamie Zeitzer unwinds with the New York Times crossword. **Learn how to craft the perfect** [**bedtime routine for adults**](https://www.risescience.com/blog/bedtime-routine.md) **here.** RISE can give you a gentle nudge when it’s time to wind down, another feature users love. “I struggle with depression, anxiety, and PTSD and sleep is a big factor in helping me manage my mental health, yet it was something I always struggled with,” said one RISE user. “It allows me to build sleeping habits such as reminding me what time not to drink coffee and when I need to start my wind down for sleep.” [Read the review](https://appfollow.io/app/564260/review/331081166?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). **Heads-up:** A relaxing bedtime routine can be particularly useful if you’ve got a high-stress job and you’re [battling burnout](https://www.risescience.com/blog/how-to-recover-from-burnout.md). [Research](https://journals.sagepub.com/doi/abs/10.1177/0963721411434979?journalCode=cdpa) shows mentally disconnecting from work before bed when you’re off the clock can help reduce mental strain. **You can learn more about** [**how to prevent burnout**](https://www.risescience.com/blog/how-to-prevent-burnout.md) **here.** ### 5\. Use Screens Wisely Turn off electronic devices about an hour or so before bed. Love your screen time? Make sure you use technology wisely before bed. Choose relaxing content, like a sitcom you’ve seen before so plot twists don’t stress you out, or episodic shows (where the story is told within one episode) to avoid cliffhangers. Excitement can cause cognitive arousal, which your body mistakes for stress, keeping you up. Also, avoid any screen time that could add to your stress levels, like checking work email, playing video games, or scrolling through news stories. And, as one user says, social media probably won’t help, either. “I was laying in bed from 10 p.m. until midnight on social media to relax myself to get to sleep. Hours wasted pointlessly and only getting four hours or so a night of sleep. I downloaded this app a few days ago and already feel better.” [Read the review](https://appfollow.io/app/564260/review/342029098?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). Multitasking on screens can also be too stimulating. A [2022 study](https://onlinelibrary.wiley.com/doi/10.1111/jsr.13551) found when media use an hour before bed didn’t involve multitasking and took place in bed it was linked to more sleep time. And if you’ve had a stressful day, watch out for [revenge bedtime procrastination](https://www.risescience.com/blog/sleep-procrastination.md), when you stay up late to get some me-time. Set a bedtime alarm if this happens to you and make time for enjoyable self-care activities in your bedtime routine. RISE users say the key to breaking the habit is seeing how much revenge bedtime procrastination impacts their sleep and energy levels. “Using RISE has really given me motivation to avoid revenge bedtime procrastination. With three young kids, it is easy to stay up too late just to enjoy the quiet. But seeing what it was doing to my sleep debt I finally felt it just really wasn’t worth it anymore.”[Read the review](https://appfollow.io/app/564260/review/323628359?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). **Heads-up:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is how much sleep you’ve missed out on recently. More on that soon. **We’ve covered more on how to use** [**screens before bed**](https://www.risescience.com/blog/screens-before-bed.md) **here.** ### 6\. Avoid Alcohol Alcohol may help you feel relaxed and sleepy, but it can act as a stimulant in low doses and shortly after consuming it. It can also cause you to wake up in the middle of the night, leading to a [restless night’s sleep](https://www.risescience.com/blog/restless-sleep.md). And if you’re stressed, you might struggle to drift back off when alcohol wakes you up. **Learn more on** [**how alcohol affects your sleep**](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) **here.** If you drink, [avoid alcohol three to four hours before bed](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md). RISE can give you an exact time based on your body clock each day. ![RISE app screenshot showing when to have your last alcoholic drink](/assets/67218d23d661048c63810de2_66edd795aa10399a9c65a191_65235e34840a341086a17ec3_RISE-avoid-late-alcohol.webp) The RISE app can tell you when to stop drinking each evening. *RISE users on iOS 1.202 and above can*[*set up their avoid late alcohol reminder here*](https://web.risescience.com/open-in-app/?route=habits/module/alcohol/)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 7\. Avoid Sleep Aids It’s tempting to reach for an [over-the-counter sleep aid](https://www.risescience.com/blog/best-over-the-counter-sleep-aid.md) when you’ve got stress-induced insomnia. But they come with plenty of risks and ugly side effects, and they can cause more sleep problems — like rebound insomnia — when you stop taking them. [Cannabis](https://www.risescience.com/blog/does-cannabis-help-with-sleep.md) and [CBD](https://www.risescience.com/blog/does-cbd-help-with-sleep.md) may help you relax at first, but more research is needed to confirm if they can improve your sleep. Current studies have mixed results. Finally, melatonin may not be as effective at helping you sleep as you think and it can come with nightmares or vivid dreams as side effects — not great when you’re already stressed. **If you rely on it, learn why you** [**can’t sleep without melatonin**](https://www.risescience.com/blog/cant-sleep-without-melatonin.md) **here.** ## What to Do During the Day to Reduce Stress for Better Sleep? ### 8\. Workout (But Not Within an Hour of Bedtime) Exercise can help with stress management.[Research](https://europepmc.org/article/med/15518309) shows low-to-moderate-intensity exercise can improve mood, anxiety, and depression, and working out can also help you sleep later that night. Get out in nature to make exercise even more of a stress reliever. Spending time in nature can [decrease stress and improve your mood](https://psycnet.apa.org/record/2021-62884-001). **Expert tip:** Schedule your workout for earlier in the day. Vigorous exercise within an hour of bedtime can spike [cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) (the stress hormone) and keep you awake. If you want to move before bed, opt for yoga or some stretches. We’ve covered the [best time to work out](https://www.risescience.com/blog/when-is-the-best-time-to-work-out.md) here, and RISE can tell you when it’s best to do gentle physical activity over a heart-thumping workout. ### 9\. Improve Your Sleep Hygiene Sleep hygiene is the name for the habits that help you sleep. If you’ve got poor sleep hygiene, you may take [longer to fall asleep](https://www.risescience.com/blog/why-does-it-take-me-so-long-to-fall-asleep.md) and wake up more often in the night. All this time lying awake in bed can leave you ruminating (going over the same thoughts again and again) on whatever you’re stressed about. Hello, more sleep deprivation. Here’s how to improve sleep hygiene: * Get out in sunlight first thing * Spend as much time in daylight as you can during the day * Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed * Avoid large meals, alcohol, [caffeine](https://www.risescience.com/blog/how-long-does-caffeine-last.md), and intense exercise close to bedtime * Avoid long naps and naps too close to bedtime * Make your sleep environment cool, dark, and quiet to avoid sleep disturbances and make it feel like a calm [safe](https://www.risescience.com/blog/best-direction-to-sleep-in.md) space Don’t stress about remembering all of these points. RISE can send you helpful reminders with an exact time to do 20+ healthy sleep habits daily. On the app, you can see how these habits affect your sleep and energy. Users say this helps them make the changes needed to get more sleep. “Just being able to visually see how my sleep habit choices are affecting my energy levels seems to have done the ticket for getting me to catch up on sleep.” [Read the review](https://appfollow.io/app/564260/review/256085129?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). ![RISE app screenshot showing your sleep hygiene reminders](/assets/670d9cfa7d6501d4a306c2cb_66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) The RISE app can tell you when to do 20+ sleep hygiene behaviors. *RISE users on iOS 1.202 and above can* [*set up their 20+ in-app habit notifications here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery)*.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 10\. Stay in Sync With Your Circadian Rhythm Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your 24-hour body clock. When you’re in sync, you’ll have an easier time falling asleep and lower odds of mental and physical health issues, including [anxiety and depression](https://www.sciencedirect.com/science/article/abs/pii/S0166432813003070). Get in sync by: * Keeping a regular sleep schedule, even on weekends * Going to sleep during your Melatonin Window (check RISE for when this is — it’s what we call the roughly one-hour window when your body’s rate of melatonin production is at its highest — this is your sleep hormone) * Eat meals during the day (i.e. avoid stress-eating at night) and at roughly the same times RISE takes the stress out of figuring out [the best time to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md). The app predicts the timing of your circadian rhythm each day and shows you when your body naturally wants to sleep and wake up. RISE users say this can help if you rely on sleep aids to drift off. “If I go to sleep according to my schedule, within my Melatonin Window, I am guaranteed to satisfy my sleep needs. Without any additional sleep aids, supplements, or medications.” [Read the review](https://appfollow.io/app/564260/review/332305178?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ### 11\. Lower Your Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you’ve missed out on. If stress is causing trouble sleeping, your sleep debt may be high. Unfortunately, sleep loss can make us more [sensitive to stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7181893/), creating a vicious circle. When possible, lower your sleep debt by: * Heading to bed a little earlier * Sleeping in a little later * Taking short afternoon naps * Improving your sleep hygiene so you spend more time in bed asleep If you’re plagued with sleepless nights when stressed, try lowering your sleep debt when a stressful situation has passed — such as when a big work project is over or house purchase finalized. Lowering your sleep debt can help you better manage stressful emotions and reduce the [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md) and [mental exhaustion](https://www.risescience.com/blog/how-to-deal-with-mental-exhaustion.md) that often come with chronic stress. Getting enough sleep can even help reduce the [Sunday scaries](https://www.risescience.com/blog/how-to-avoid-the-sunday-scaries.md), a type of anticipatory anxiety that can leave you too stressed to sleep each Sunday. If you stress about time spent in different sleep stages or getting a perfect recovery score on your sleep tracker (known as orthosomnia), sleep debt is a better metric to focus on. There’s just one number to think about and we measure it over 14 nights, so one restless night won’t make or break your sleep or health. Plus, low sleep debt is key to boosting your energy, health, and well-being. Check RISE to see how much you have. “Before seeing the sleep debt numbers, I didn’t understand how exhausted I really was. The biggest difference was when I finally reduced it to 0. It was a journey of several months, but I felt years younger after.” [Read the review](https://appfollow.io/app/564260/review/330867740?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). ![RISE app screenshot showing how much sleep debt you have](/assets/6719871ac86ba56f85e58309_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_2520of_2520RISE-app-sleep-debt-screen.webp) The RISE app can calculate how much sleep debt you have. **Heads-up:** Sleep debt is compared to your sleep need, or [how much sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) a night. This number is determined by genetics and unique for everyone. Knowing how much sleep you uniquely need is vital for getting enough shut-eye and keeping stress at bay. It varies more than you’d think. Among 1.95 million RISE users aged 24 and up, the hours of sleep needed ranged from five to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need.](/assets/670d9cfa7d6501d4a306c309_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The RISE app can work out your sleep need. **Learn** [**how to function on no sleep**](https://www.risescience.com/blog/how-to-function-on-no-sleep.md) **here to keep you going while you catch up on shut-eye.** *RISE users on iOS 1.202 and above can click* [*view their sleep need here*](https://web.risescience.com/open-in-app/?route=profile) *and* [*view their sleep debt here*](https://web.risescience.com/open-in-app/?route=home)*.* ### 12\. Get Help From Friends, a Therapist, or a Healthcare Provider Sometimes you need to make a big change to reduce stress like cutting back at work, hiring more childcare, or reaching out to friends, a therapist, or your doctor for support. Don’t be embarrassed if stress easily keeps you up. It may be down to your [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710). The higher your sleep reactivity, the more stress is likely to disrupt your sleep and cause insomnia. A few nights awake with stress may not seem like a big deal, but the problem can snowball. [Research](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) shows once you’ve been exposed to stress and developed insomnia, your sleep reactivity can increase and it may not return to pre-insomnia levels. So you want to do everything you can to avoid chronic stress. Speak to a healthcare provider if you’re suffering from a mental health issue like an anxiety disorder or depression, or a sleep expert if a sleep disorder like chronic insomnia or sleep apnea is behind your lack of sleep. A doctor can recommend treatments like cognitive behavioral therapy for insomnia (CBT-I) which can break the perpetuating cycle of stress before or about sleep. If you find yourself ruminating in bed, there’s rumination-focused cognitive behavioral therapy (RFCBT), a form of therapy that helps control rumination with methods like distraction. ## What to Do if You Wake Up in the Night Stressed? [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ ### 13\. Don’t Panic It’s easier said than done, but panicking about stress keeping you up can spike your cortisol levels and make it harder to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). Avoid checking the time to see how long you’ve got before your [alarm clock](https://www.risescience.com/blog/how-to-wake-up-to-an-alarm.md) rings and avoid checking your phone for any notifications. Now’s a great time to try to control your stress response with a breathing or relaxation exercise. ### 14\. Do a Sleep Reset If you can’t sleep after 20 minutes, it’s time for a sleep reset. Get out of bed and do a relaxing activity until you feel sleepy. Try: * Reading * Meditating * Folding laundry * Organizing a drawer You can also try doing a [yoga nidra](https://www.risescience.com/blog/yoga-nidra.md) session (also known as [NSDR](https://www.risescience.com/blog/nsdr.md)), which is a self-directed relaxation technique. It’s not designed to put you to sleep, but it could help you relax. The more effort you put into sleep, the harder it can be to get, so only get back into bed when you feel sleepy and don’t rush your body. Try to enjoy the bonus me-time instead and trust that sleep will come. Doing a sleep reset can help break the cycle of conditioned arousal. This is when your brain associates your bed and sleep with wakefulness. You might be at risk of this if you regularly find yourself feeling stressed at night or if you worry about stress keeping you up before you even get into bed. RISE will send you a silent reminder to do a sleep reset if you reach for your phone in the night. The app can gently guide you through the steps. ### 15\. Keep the Lights Low If you get up to use the bathroom or do a sleep reset, avoid switching on bright overhead lighting. Keep it as dark as possible so you don’t disrupt your [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md) production and wake yourself up further. We recommend using a red light night light. We’ve covered [what to do if you wake up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) here. You can also learn [how to sleep with anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) here, including why anxiety often spikes before bed. ## Destress and Drift Off Stress can leave you tossing and turning all night. To help, try experimenting with a few of the science-backed methods above that have helped RISE users sleep when stressed out. And turn to RISE to take the stress out of getting a good night’s sleep. The app guides you through relaxation and breathing exercises and sends you helpful reminders when it’s time to do 20+ sleep hygiene habits each day. Plus, RISE predicts your circadian rhythm, so you can sync up, and works out how much sleep debt you have, so you can lower it. These two things will help you get more energy and handle stress better than ever. It works fast, too. A whopping 80% of RISE users say they sleep better within five days of using the app. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Waking Up Early? 9 Possible Reasons Why and How to Fix Them published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/waking-up-early domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Waking Up Early? 9 Possible Reasons Why and How to Fix Them Updated 2024-03-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ## Why Am I Waking Up Early? * You might be waking up early due to something in your environment, being out of sync with your body clock, or having poor sleep hygiene. * Improving your sleep hygiene and getting in sync with your body clock can help you sleep through the night. * The [RISE app](https://app.adjust.com/oha9msp) can help you build 20+ good sleep hygiene habits, and it can predict your circadian rhythm each day, so you can sync up with it. Waking up and realizing you’ve got a few more hours left before your alarm clock rings is usually a wonderful feeling. But if you struggle to drift back off to sleep, that feeling soon becomes anxiety and irritation. And if this happens night after night, you can end up with some serious sleep deprivation. To make matters more complicated, there are many reasons you may be waking up early and so many factors to address when you’re trying to sleep through the night. Below, we’ll cover the reasons you’re waking up early and what you can do to solve them. Plus, we’ll show you how the [RISE app](https://app.adjust.com/oha9msp) can help you get a full night’s sleep night after night. ‍ [Why am I waking up early?](#waking) [How can I stop waking up early?](#stop) [Should I go back to sleep if I wake up early?](#sleep) ## Advice From a Sleep Doctor “You may wake up earlier than you’d like because that’s what your circadian rhythm is telling your body to do. Try to keep a regular sleep pattern, get morning sunlight, and keep your evenings dark to keep your circadian rhythm running smoothly,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## Why Am I Waking Up Early? Many factors could be waking you up too early. Let’s dive into them. ### 1\. Circadian Misalignment ![RISE app screenshot showing your energy dip and peak times](/assets/670d9e47aea9c8a0d2cf67e6_66eca2ff317f9cb96f331ed8_6522aea62aec641b8d1f4c6b_RISE-app-wake-zone_2520_1_.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when your body naturally wants to wake up. ‍ Your [circadian rhythm](https://www.risescience.com/blog/circadian-rhythm-test.md) is your body’s roughly 24-hour internal clock. It dictates your sleep-wake cycle and, when everything’s running smoothly, should match up with the light-dark cycle of the outside world and your ideal sleep-wake times. But if you get out of sync with your circadian rhythm, you could find your body wakes you up earlier than you’d like and you’ll be alert when you don’t want to be. You might be out of sync with your circadian rhythm if: * You’re a shift worker * You’ve got [social jetlag](https://www.risescience.com/blog/social-jetlag.md) — or have an irregular sleep routine * You’re living at odds with your [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — like a night owl getting up early or a morning person trying to sleep in later * You’ve got [jet lag](https://www.risescience.com/blog/what-is-jet-lag.md) — you may be waking up at a normal morning time back home, but way too early in your new destination How does this happen exactly? One reason is cortisol. [Cortisol](https://www.risescience.com/blog/cortisol-and-sleep.md) is known as the stress hormone and it helps to wake you up in the morning as part of your circadian rhythm. But if your cortisol production [happens at the wrong time](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md), you may find yourself waking up early. This can be one reason you’re waking up early, no matter what time you go to bed. For example, if you’re trying to sleep in a few hours more than usual (perhaps after a late night, or to catch up on sleep after a busy week) you may find yourself waking up after six hours of sleep, perhaps around your usual wake-up time. **The fix:** Keep a consistent [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), even on your days off. If you need to catch up on sleep, snooze for only an hour or two and make the most of afternoon naps. If you want to sleep later every morning, you can reset your circadian rhythm and push it back. This can be useful if you’re an early bird, but need to stay up later for work and sleep in longer to get the sleep you need. We’ve covered [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here. RISE can predict your circadian rhythm each day, so you can see when your body naturally wants to wake up, and if you’re trying to sleep past this. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ### 2\. Poor Sleep Hygiene If you keep waking up early, poor sleep hygiene may be to blame. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for behaviors you can do daily to help you fall and stay asleep each night. Get these behaviors wrong and it’ll be harder to stay asleep. For example: * **Alcohol:** Drinking too close to bedtime can cause sleep fragmentation, or waking up often throughout the night. [Research from 2021](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/) says while alcohol is sedating at first, this effect wears off in the second half of the night. * **Meals:** A [2021 study](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/associations-between-bedtime-eating-or-drinking-sleep-duration-and-wake-after-sleep-onset-findings-from-the-american-time-use-survey/72A5D22C25A35FA975A5B50991431E0C) found eating within an hour of bedtime increased the odds of waking up during the night. Eating can lower your arousal threshold (or how easily you’re awoken from sleep), making you more vulnerable to things like morning sunlight or noise. Late-night meals and snacking can also cause digestive issues, which may keep you up once you’re awake. * **Caffeine:** Coffee too late in the afternoon can keep you up, of course. But [research](https://www.sciencedirect.com/science/article/abs/pii/S1087079216000150) shows it can also increase arousals at night and increase light sleep, meaning you’re more vulnerable to other disturbances. * **Smoking:** [Research](https://www.tandfonline.com/doi/abs/10.1080/13548506.2013.832782) shows smokers report waking up earlier than desired more than non-smokers. Although, not all is lost if you smoke — former smokers report similar sleep disturbances to non-smokers. **The fix:** Improve your sleep hygiene. RISE can tell you when to do 20+ healthy sleep habits daily. We’ll cover these habits in more detail soon. And to learn more, we’ve covered: * [How long before bed to stop drinking alcohol](https://www.risescience.com/blog/how-long-before-bed-should-you-stop-drinking-alcohol.md) * [What time to stop eating before bed](https://www.risescience.com/blog/what-time-should-you-stop-eating-before-bed.md) * [When to stop drinking coffee](https://www.risescience.com/blog/when-should-you-stop-drinking-coffee.md) ### 3\. Stress and Anxiety ![RISE app screenshot showing your relaxation times](/assets/670d9cfa7d6501d4a306c2c7_66d9f053e3fcbfb4f5f36a7d_6522e25d7b09c48d75f58613_RISE-relaxation.webp) The [RISE app](https://app.adjust.com/oha9msp) can guide you through relaxation exercises. ‍ ‍[Stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6783329/) and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can stop you from falling asleep, but they can also wake you up in the night. And if you wake up to use the bathroom or because of a sound, and then get stressed about falling back to sleep or about the next day’s to-do list, your [cortisol levels](https://www.risescience.com/blog/cortisol-and-sleep.md) may spike. You may then struggle to relax enough to drift back off. You may even be anxious about sleeping through your alarm, or accidentally hitting the snooze button and missing an important meeting. This can cause the opposite problem and lead to waking up too early. **The fix:** Try setting two alarms or different alarms (one with sound and one with light, for example) if you have anxiety about waking up on time. The RISE alarm can wake you up using multiple methods simultaneously, including sound, vibration, and haptics on your Apple watch, if you have the RISE Apple watch complication installed. If you’ve woken up early because of anxiety, try doing a breathing exercise to get back to sleep. Breathing exercises have been proven to lower stress, anxiety, and blood pressure, and help you drift off. * A [2023 study](https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue) (which was co-authored by one of our sleep advisors [Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep and Circadian Sciences at Stanford University) shows psychological or cyclic sighing (which emphasizes prolonged exhalations) can lower stress and anxiety. * A [2021 study](https://www.sciencedirect.com/science/article/pii/S1389945720305438) found diaphragmatic breathing helped nurses fall asleep faster. * A [2014 study](https://onlinelibrary.wiley.com/doi/abs/10.1111/psyp.12333) found paced breathing helped those with insomnia fall asleep faster and wake up less often during the night. * A [2021 study](https://www.researchgate.net/publication/351625588_Impact_of_Jacobson_Progressive_Muscle_Relaxation_JPMR_and_Deep_Breathing_Exercises_on_Anxiety_Psychological_Distress_and_Quality_of_Sleep_of_Hospitalized_Older_Adults) found deep breathing and progressive muscle relaxation helped reduce anxiety and improve the quality of sleep in older adults in hospital. Although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X). We’ve covered how to do these [breathing exercises](https://www.risescience.com/blog/breathing-exercises-before-bed.md) here. And RISE can guide you through breathing exercises, like diaphragmatic breathing, and relaxation techniques, like progressive muscle relaxation, in the app. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/relaxation_technique/home) *to go right to their relaxation audio guide homepage and get started.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ### 4\. Environmental Disturbances It’s not always something internal that’s waking you up early. Sometimes, something in your bedroom or outside your home can stop you from sleeping for as long as you’d like. If you’re waking up early all of a sudden, a once-in-a-while disturbance could be to blame. This could be: * **Light:** Early morning sunlight (did the [clocks just fall back?](https://www.risescience.com/blog/effects-of-daylight-savings-time.md)) or your partner switching on the lights if they get up earlier than you. * **Sound:** Construction work starting, traffic, your partner [snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md), or family members moving around the house. * **Heat:** Sunlight warming up your room. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/) shows heat during sleep increases wakefulness and reduces [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), which means you could be woken up by other things more easily. It’s much easier to be woken up by something in your environment in the second half of the night. You can blame sleep pressure for that. This is your natural urge to sleep. It builds up all the time you’re awake as the chemical adenosine builds up in your system. Adenosine then dissipates while you sleep and is mostly cleared in the first half of the night. This makes you more vulnerable to being woken up in the second half of the night. And once you’re awake, you may not have enough sleep pressure to [fall back asleep](https://www.risescience.com/blog/how-to-fall-back-asleep.md). Most of the time, the circadian rhythm of your body temperature helps to stop this from happening. Your temperature reaches its lowest in the second half of the night, promoting sleep. But if your temperature is thrown off, you may find this — and other factors — can wake you up. **The fix:** Before you go to bed, make sure your bedroom is cool, dark, and quiet, and will stay that way until morning. Try setting your thermostat to ​​[65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), investing in blackout curtains, and wearing [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). RISE can remind you to check your sleep environment before you go to sleep. If your partner gets up long before you and often flips on the lights or makes noise, consider sleeping in separate rooms, if possible. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/environment_check/primer) *to set up their check environment habit reminder.* ### 5\. Pregnancy [Pregnancy](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) can easily disrupt your sleep and wake you up earlier than you’d like. You’ve got [hormonal changes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/) messing with your mood and body temperature, symptoms like nausea and [leg cramps](https://www.risescience.com/blog/what-causes-leg-cramps-at-night.md), and just the fact that finding a comfortable sleep position gets harder as your pregnancy progresses. **The fix:** Try taking afternoon naps to catch up on the sleep you’re missing out on at night. You may find it easier to sleep for [short periods of time](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md). Nap during your afternoon dip in energy (RISE can tell you when this is), so you still feel sleepy come bedtime. We’ve covered more on [how to sleep when pregnant](https://www.risescience.com/blog/how-to-sleep-when-pregnant.md) here, including tips for every trimester. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their upcoming energy peaks and dips on the Energy screen.* ### 6\. Age-Related Sleep Issues As we age, a good night’s sleep becomes harder to come by. You may find yourself waking up early because you need the bathroom more often, because of pain or discomfort, or from [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) symptoms. Another common culprit is your circadian rhythm, yet again. As we age, our [circadian rhythms shift earlier](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406253/). That means we naturally become early risers. Our sleep cycles also get shorter as we age. We spend less time in [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), meaning more time in the sleep stages (like light sleep) that are more easily disturbed. **The fix:** Shift your bedtime earlier to make sure you’re getting enough sleep overall. RISE can tell you the [amount of sleep you need](https://www.risescience.com/blog/how-much-sleep-do-i-need.md) (known as your sleep need). Contrary to popular belief, older adults don’t need less sleep — sleep is just harder to get. When we compared the sleep need of RISE users, we found the median sleep need for users over 60 was 8.3 hours, while the median sleep need for users ages 24-59 was 8.4 hours; a difference of only a few minutes. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ### 7\. Insomnia You might think of insomnia as trouble falling asleep, but waking up too early (and then struggling to get back to sleep) can also be a sign of the sleep disorder. This type of insomnia is called early morning awakening insomnia. And, unfortunately, the more anxiety you get about waking up early, the more you may find yourself waking up early. This is conditioned arousal, where your body learns to be awake and alert at the wrong times, like when you’re in bed. Insomnia can be caused by: * Stress * Mental health issues like anxiety and depression * Medications * Shift work * Health issues * Poor sleep hygiene * Daytime naps **The fix:** Speak to your healthcare provider or a sleep specialist if you think you’re waking up early because of insomnia. They’ll be able to recommend the best treatment for you, which could be lifestyle changes, medication, or [cognitive behavioral therapy for insomnia](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3377480/) (CBT-I). Counterintuitively, [sleep restriction](https://academic.oup.com/sleep/article/45/1/zsab223/6360382) (or intentionally sleeping for less time) can help cure insomnia. This method should only be tried with professional guidance, however. ### 8\. Sleep Apnea Sleep apnea is a sleep disorder that causes your airways to close off during the night. When your brain notices you’re not getting enough oxygen, it’ll wake you up to kickstart your breathing. You may wake up gasping for breath, and then struggle to relax and fall back to sleep. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0012369215410918) shows sleep apnea episodes are also longer and more severe during the rapid eye movement ([REM](https://www.risescience.com/blog/how-to-get-more-rem-sleep.md)) stage of sleep. And you get more REM during the second half of the night. **The fix:** Speak to your healthcare provider or a sleep specialist if you have sleep apnea symptoms. These include: * Waking up gasping for breath * Morning headaches * Waking up with a dry mouth or sore throat * Waking up often throughout the night * Daytime sleepiness We’ve covered [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ### 9\. Health Problems Sometimes, a health problem or medical condition could be waking you up early. These include: * [Acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md) (heartburn) * Thyroid dysfunction * [Stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) * Chronic pain * Depression Some medications can also mess with your sleep, including: * Antidepressants * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) meds * Decongestants * Beta-blockers **The fix:** If you’re waking up early for no apparent reason, speak to your healthcare provider or a sleep specialist. They can run tests for an underlying medical condition that could be to blame, or switch up your medication if needed. ### A Sleep Doctor’s Opinion We asked our sleep advisor and medical reviewer, Dr. Chester Wu, for his thoughts on why people wake up early. Here’s what we had to say. > “You may wake up earlier than you’d like because that’s what your circadian rhythm is telling your body to do. Try to keep a regular sleep pattern, get morning sunlight, and keep your evenings dark to keep your circadian rhythm running smoothly.” Rise Science Medical Reviewer Dr. Chester Wu ‍ ## How Can I Stop Waking Up Early? ![RISE app showing when to have your last big meal](/assets/6722d87b02dcd739676e7c65_66edd7a9aa10399a9c65a370_6522b59a7ef8e5244a5d75a0_RISE-avoid-late-meals.webp) The [RISE app](https://app.adjust.com/oha9msp) can tell you when to do 20+ sleep hygiene behaviors. ‍ The best thing you can do to stop yourself from waking up early is to improve your sleep hygiene. With good sleep hygiene, you’ll be cutting out many of the triggers for waking up too early. And you’ll be giving yourself the best chance of a healthy night’s sleep overall. Here’s what to do: * **Get bright light first thing:** Light exposure in the morning resets your circadian rhythm for the day, which will help keep your sleep cycle in check. Get at least 10 minutes of light as part of your morning routine. Make that 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** Light suppresses your melatonin levels, which is your body’s sleep hormone. About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) if you’re using electronic devices. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or [wake you up in the middle of the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md). Check RISE for when to avoid each one daily. * **Avoid sleep aids:** As tempting as it is to take [sleep aids](https://www.risescience.com/blog/sleep-aids.md) to help you sleep for longer, they come with many side effects. There’s also a risk of rebound insomnia, when you have more sleep problems when you stop taking sleep aids. * **Do a calming bedtime routine:** Relaxing activities before bed can help you wind down and reduce stress and anxiety (especially useful if you’re getting nervous about waking up too early). Try reading, [listening to music](https://www.risescience.com/blog/best-sleep-sounds-best-noises-for-sleep.md), journaling, or doing yoga. To remember all these behaviors, RISE can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do them. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ‍ ## Should I Go Back to Sleep if I Wake Up Early? If you wake up early and you haven’t had enough sleep, you’d ideally want to fall back to sleep. But that’s easier said than done. If you can’t get back to sleep, try doing a sleep reset. ### Do a Sleep Reset After 20 minutes of trying to fall back to sleep, get out of bed and do a relaxing activity, like reading or meditation. Avoid looking at the time, so you don’t get anxious, and keep the lights low, so you don’t wake yourself up too much. If you need light, try a red light night light. [Research](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) shows red light doesn’t disrupt your melatonin production or circadian rhythm as much as other wavelengths of light. If you start getting sleepy again, great! Try crawling back into bed and getting a few extra hours of sleep. If not, don’t panic. Simply enjoy some bonus me-time. The aim here isn’t to get back to sleep exactly, it’s to stop your brain from associating being in bed with wakefulness, also known as [stimulus control](https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/stimulus-control.html). ### Keep an Eye on Sleep Debt While it’s not something to worry about in the middle of the night, you do want to keep an eye on your sleep debt overall. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the measure of how much sleep you owe your body. If you’re not getting enough sleep at night, you’ll build up sleep debt, and this can lead to lower energy, mood, and productivity the next day — not to mention a whole host of health problems. At RISE, we track your sleep time and work out your sleep debt over the course of 14 nights. The good news here is one night of waking up too early and struggling to get back to sleep won’t make or break your health. We recommend keeping your sleep debt below five hours overall. Going to bed a little earlier or taking naps can help you keep your sleep debt low if waking up early is stopping you from getting enough sleep. **Heads-up:** You may need more sleep than you think. When we compared data from 1.95 million RISE users, ages 24 and up, we found the median sleep need is 8 hours. However, 48% of our users have a sleep need of 8 hours or more (and some of our users need as much as 11 hours 30 minutes a night!) Use RISE to find out whether you’re carrying any sleep debt. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ## Sleep Through Until Morning There are many reasons why you might be waking up too early. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. To help you sleep through until morning, focus on your sleep hygiene. This will eliminate many triggers for waking up too early. The [RISE app](https://app.adjust.com/oha9msp) can guide you through 20+ sleep hygiene habits and tell you the exact right time to do each one. Plus, RISE can predict your circadian rhythm, so you can see if you’re trying to sleep in past your body’s natural wake-up time. You can then sync up with it for better sleep and energy levels. And it may not take long to see the benefits — 80% of RISE users get more sleep within five days. ## FAQs ### Why am I waking up early? There are many reasons why you might be waking up too early. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. ### Why am I waking up early all of a sudden? There are many reasons why you might be waking up early all of a sudden. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. ### Why do I wake up at 4 am for no reason? There are many reasons why you might wake up at 4 am for no reason. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. ### Why do I wake up at 5 am and can’t go back to sleep? There are many reasons why you might wake up at 5 am and can’t go back to sleep. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. ### Why do I wake up early no matter what time I go to bed? There are many reasons why you might wake up early no matter what time you go to bed. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn. ### Should I go back to sleep if I wake up early? If you wake up early and haven’t had enough sleep, you’d ideally want to go back to sleep. If you can’t fall back to sleep after 20 minutes of trying, do a sleep reset. Get up and do a relaxing activity, like reading, with the lights low. When you feel sleepy again, get back into bed. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) --- title: Why You Keep Waking Up in the Middle of the Night published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why You Keep Waking Up in the Middle of the Night Updated 2024-07-11 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * If you’re waking up in the middle of the night, it’s probably due to caffeine, alcohol, light exposure, stress, anxiety, discomfort, eating too close to bedtime, or having an irregular sleep schedule. Hormones, health conditions, or sleep disorders could also wake you up. * To stop waking up in the middle of the night, improve your sleep habits. Keeping your bedroom cool, dark, and quiet, and winding down and avoiding bright light, late meals, alcohol, and caffeine before bedtime can make a big difference. See a doctor or sleep specialist if a medical issue or sleep disorder is waking you up. * The RISE app can tell you when to do 20+ sleep hygiene habits that are proven to help you sleep through the night. “Waking up once or twice in the middle of the night is nothing to worry about,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), a double board-certified doctor in psychiatry and sleep medicine. “But if it’s happening so much you can’t get the sleep you need, it can be a problem.” Below, we’ll dive into the reasons you’re waking up in the middle of the night and what you can do to stop it from happening. Plus, we’ll share how the RISE app can help you get a good night of uninterrupted sleep. ## Why You Might Be Waking Up in the Middle of the Night Here’s why you might wake up every night at 3 A.M., 4 A.M., or several points throughout the night. ### 1\. Something in Your Sleep Environment Something in your bedroom could be waking you up in the middle of the night, such as: * A noise — like a [snoring partner](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) or traffic * A light — like light from electronic devices or morning light coming through the blinds * Your [bedroom getting too warm](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md) * An uncomfortable [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md), pillow, or sleeping position Depending on the disruption, you may struggle to fall asleep again. ### 2\. Bad Sleep Habits Sleep hygiene is the name for the habits that can influence your sleep. If you have poor sleep hygiene, you may wake up more often during the night — and you may struggle to fall asleep in the first place and fall back asleep once you’re awake! Poor sleep hygiene includes: * Drinking [alcohol](https://www.risescience.com/blog/why-cant-i-sleep-after-drinking-alcohol.md) or caffeine, eating a large meal, or doing intense exercise too close to bedtime * Having an irregular sleep schedule * Not getting enough natural [light exposure](https://www.risescience.com/blog/what-color-light-is-best-for-sleep.md) in the morning and daytime * Getting too much light exposure close to bedtime * Smoking ### 3\. Stress and Anxiety Stress and [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) can wake you up in the night and make it hard to fall back to sleep. In fact, RISE users say [stress](https://www.risescience.com/blog/too-stressed-to-sleep.md) and anxiety are their biggest barriers to getting a good night’s sleep. The higher your [sleep reactivity](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710), the more stress is likely to disrupt your sleep, and the more at risk you are for insomnia. [Research](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12710) suggests once you’ve been exposed to stress and developed insomnia, your sleep reactivity may increase and not return to pre-insomnia levels — meaning even more nighttime awakenings. ### 4\. Hormones and Menopause When it comes to sleep, women (and those assigned female at birth) have drawn the short straw. Fluctuating hormones can cause hot flashes, insomnia, sleep-disordered breathing, mood changes, and an increased body temperature — all of which can wake you up in the night. You may have trouble sleeping when: * On or before your [period](https://www.risescience.com/blog/insomnia-before-period.md) * [Pregnant](https://www.risescience.com/blog/how-to-get-energy-when-pregnant.md) * Going through [menopause](https://www.risescience.com/blog/menopause-sleep-problems.md) and perimenopause Women are also more likely to have a sleep disorder or mental health disorder (which makes it harder to sleep). **We’ve covered the many** [**factors impacting women’s sleep**](https://www.risescience.com/blog/reasons-for-fatigue-in-females.md) **here.** ### 5\. Needing the Bathroom Waking up needing to pee is called nocturia. When it happens once or even twice, it’s nothing to worry about, but if it happens regularly, it can easily add up to sleep loss. You may need to pee a lot at night because: * You drank a lot of fluids during the day * You drank too close to bedtime * You’ve consumed diuretics, like caffeine, alcohol, or salty foods * You’ve got a health condition like diabetes, heart disease, a urinary tract infection, or an overactive bladder **We’ve covered more** [**reasons you pee so much at night**](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) **here.** ### 6\. Sleep Disorders Sleep disorders can cause you to wake up in the night, including: * Insomnia * [Sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * Periodic limb movement disorder * Narcolepsy * Parasomnias, like night terrors, sleepwalking, and sleeptalking **Heads-up:** There are a few different types of insomnia, including: * Sleep onset insomnia — when you have trouble falling asleep. * Sleep maintenance insomnia (or middle insomnia) — when you struggle to stay asleep. * Early morning awakening insomnia — when you wake up too early. * Mixed insomnia — when you’ve got a combination of the above. ### 7\. Health Conditions and Medications Some health issues can cause you to wake up in the night, including: * Mental health issues like depression, post-traumatic stress disorder (PTSD), or bipolar disorder * Digestive issues like [acid reflux](https://www.risescience.com/blog/how-to-sleep-with-acid-reflux.md), [irritable bowel syndrome](https://www.risescience.com/blog/how-to-sleep-with-ibs.md) (IBS), or [stomach pain](https://www.risescience.com/blog/why-does-my-stomach-hurt-when-i-wake-up.md) * Breathing issues like asthma, [snoring](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md), [allergies](https://www.risescience.com/blog/allergies-worse-at-night.md), or even [mouth breathing](https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night.md) * Pain or discomfort from injuries or health issues like arthritis, heart failure, or cancer Certain medications can also mess with your sleep and wake you up, including: * Antidepressants * Beta-blockers * [ADHD](https://www.risescience.com/blog/adhd-and-sleep-problems.md) drugs * Decongestants * Diuretics ### 8\. Aging As we age, many factors that can cause nighttime awakenings get worse. These include: * You may have more health issues * You may be on more medication * Pain can be worse * Age is a risk factor for snoring, sleep apnea, and insomnia * Your circadian rhythm (or body clock) shifts earlier, so you may find yourself waking up earlier * Your circadian rhythm “flattens,” so sleep-wake signals become weaker, causing more awakenings ### 9\. Natural Body Rhythms Natural changes in your sleep could be waking you up in the night. You may wake up briefly at the end of every sleep cycle when you’ve moved through light sleep, [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and rapid-eye-movement (REM) sleep. You may not remember all of these awakenings. You may also wake up more often — or seemingly every hour — in the second half of the night as you spend more time in [REM sleep](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md). REM is easier to get woken up from than deep sleep (which happens mostly in the first half of the night). Your body has less adenosine in its system in the second half of the night — this is a chemical that makes you feel sleepy, which is cleared while you’re sleeping. If you find yourself waking up at 3 A.M. every night — or 2 A.M. or 4 A.M. — this may be the point you switch over to spending more time in lighter sleep stages. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## How to Stop Waking Up in the Middle of the Night? Want to make it through the night without waking up? A few lifestyle changes may help. Try improving your [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), which should help you [fall asleep faster](https://www.risescience.com/blog/how-to-make-yourself-tired.md) and wake up less often. Plus, with good sleep hygiene, you’ll be less vulnerable to sleep disruptors you can’t control, like a noisy neighbor or health issue. [![](/assets/632dd2dfbefab022e1a7fd8c_App_icon.avif) RISE Sleep Tracker One of Apple's Best Apps of 2025 ★★★★★ (75,829) ![](/assets/649cc38f7f30c600ac8c5e4d_editors-choice.svg) TRY FREE](https://app.adjust.com/oha9msp) ‍ Here are the good sleep habits to develop: * **Get bright light first thing:** Sunlight signals to the brain that it's time to wake up, which helps keep your sleep cycle in check. Aim for at least 10 minutes of light as soon as possible after waking up or 15 to 20 minutes if it's overcast or you’re getting light through a window. * **Avoid light close to bedtime:** About 90 minutes before bed, dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) (we recommend these [glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** You don’t have to give them up altogether — check [RISE](https://app.adjust.com/oha9msp?creative=RISE&campaign=waking+up+in+the+middle+of+the+night) for when to avoid each one daily. * **Do a calming bedtime routine:** This helps reduce stress and anxiety. Try reading, listening to music, journaling, or doing yoga or [breathing exercises before bed](https://www.risescience.com/blog/breathing-exercises-before-bed.md). RISE can guide you through [relaxation techniques](https://www.risescience.com/blog/relaxation-techniques-for-sleep.md), too. * **Keep your bedroom dark, cool, and quiet:** Aim for 65 to 68 degrees Fahrenheit, as dark as possible, and keep noises below [35 decibels](https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325), which is about the sound of a whisper. To help, use blackout curtains, an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6), [earplugs](https://www.amazon.com/dp/B005YUW7A2/), and RISE’s soothing sleep sounds. * **Avoid sleep aids:** As tempting as it can be to turn to [sleeping pills](https://www.risescience.com/blog/how-to-sleep-without-sleeping-pills.md) to sleep through the night, they come with many risks and side effects, and they can make insomnia worse when you stop taking them. * **Keep a consistent sleep schedule:** Find the [best time to go to sleep and wake up](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) for you, and then try to stick to it, even on your days off. To help you remember all this, RISE can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do them. Users notice the difference: “Just becoming more aware of when’s the best time to drink caffeine, eat dinner, and get sunlight according to my circadian rhythm has helped my sleep quality tremendously.” [Read the review](https://appfollow.io/app/564260/review/185208467?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). And it doesn’t take long — 80% of RISE users get better sleep in five days. ![RISE app screenshot showing sleep hygiene habit reminders](/assets/66eddac3f7666d59dd01db9a_66b21cbb2c9d3e2eebc9c294_65235a41c1c2675c8ba6ee64_rise-tools-screen.webp) RISE helps you build good sleep habits. **Expert tip:** Don’t just stay awake in bed if you can’t sleep. If you can’t sleep after about 20 minutes, get up and do a sleep reset. This involves doing something relaxing in low lighting until you feel sleepy again. [Only get back into bed when you feel sleepy](https://www.risescience.com/blog/should-i-stay-up-if-i-cant-sleep.md). **We’ve covered more tips on** [**how to fall back asleep**](https://www.risescience.com/blog/how-to-fall-back-asleep.md) **here.** ## When to Speak to a Doctor About Waking Up in the Middle of the Night? Waking up in the middle of the night once or twice is normal and nothing to worry about, especially if you can fall back asleep easily. But if it’s happening often, it can stop you from [getting enough sleep](https://www.risescience.com/blog/natural-energy.md). If you’ve improved your sleep hygiene and still find yourself waking up often throughout the night, it may be worth speaking with your healthcare provider or a sleep specialist. They can test for an underlying sleep disorder or medical condition and recommend treatment options to help you stay asleep. **Expert tip:** Check RISE to see how much [sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) you have. This is the amount of sleep you need to catch up on. If waking up in the middle of the night is causing your sleep debt to creep up, it might be worth speaking to a doctor to find out why you [can’t sleep](https://www.risescience.com/blog/what-to-do-when-you-cant-sleep.md). ![RISE app screenshot showing how much sleep debt you have](/assets/66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_20of_20RISE-app-sleep-debt-screen.webp) RISE works out how much sleep debt you have. RISE works out your sleep debt by comparing how much sleep you get to how much sleep you need. We all need a different amount of sleep. For example, among 1.95 million RISE users aged 24 and up, we found users need five hours to 11 hours 30 minutes of sleep. ![The RISE app can tell you how much sleep you need](/assets/66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_2520_2_.webp) How much sleep RISE users need. ## Why You Keep Waking Up in the Middle of the Night FAQs ### Why do I wake up at 3 am for no reason? There are many reasons you’re waking up at 3 A.M. This may be due to normal changes in your sleep — we’re likely to wake up at the end of a sleep cycle or in the second half of the night when we’re getting most of our REM sleep and the drowsiness chemical adenosine has mostly disappeared. Additionally, bad sleep habits like stress, caffeine, alcohol, and large meals before bed, or underlying health conditions or sleep disorders could also wake you up. ### Why do I wake up in the middle of the night at the same time? You may wake up in the middle of the night at the same time as you’re transitioning from getting more deep sleep, which mostly happens in the first half of the night, to more REM or lighter sleep, which mostly happens in the second half of the night. ### Why do I wake up at 3 A.M. and can’t go back to sleep? You may wake up at 3 A.M. and can’t go back to sleep because of something in your bedroom (like it being too hot, noisy, or bright), bad sleep habits like late caffeine or alcohol, or a medical condition or sleep disorder. Stress and rumination, or anxiety about not being able to sleep or to fall back asleep are also common culprits. ### How do I break the cycle of waking up at 3 A.M.? Break the cycle of waking up at 3 A.M. by improving your sleep habits. This includes keeping a regular sleep schedule, getting bright light in the morning, and avoiding bright light, caffeine, alcohol, large meals, and intense exercise close to bedtime. A doctor or sleep specialist can also help you address the root cause of your midnight awakenings if a health condition or sleep disorder is to blame. ### What hormones wake you up at 3 A.M.? The stress hormone cortisol may wake you up at 3 A.M. It usually rises in the morning to help you wake up, but having an irregular sleep schedule can throw this off. Plus, if you’re stressed or anxious, you may have high cortisol levels, which can disrupt your sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Causes High Cortisol Levels at the Wrong Time? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-causes-high-cortisol-levels domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Causes High Cortisol Levels at the Wrong Time? Published 2022-04-22 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## **Key Takeaways** * Sleep loss, high stress levels, circadian misalignment, medical conditions, and high-intensity exercise can all lead to high cortisol levels at the wrong time. * High cortisol symptoms include weight gain, belly fat gain, irritability, headaches, fatigue, brain fog, acne, high blood pressure, muscle weakness, bruising easily, and slowed healing. * High cortisol levels can trap you in a vicious cycle of sleep loss and chronic stress. When prolonged, elevated cortisol levels can disrupt various bodily functions, leading to issues such as impaired cognitive performance, suppressed immune function, and increased belly fat. Over time, chronic high cortisol can also contribute to conditions like hypertension, diabetes, and increased risk of heart disease. * Use the RISE app to keep your sleep debt low, your stress levels in check, and your body clock aligned. Cortisol is widely known as the stress hormone. It’s needed in sufficiently high amounts in the morning to wake us up and in low quantities throughout the day so we can fall asleep at night. Unfortunately, many of us are victims of untimely cortisol excess. But what causes high cortisol levels at the wrong time (read: in the latter half of the day)? Are there any implications for your everyday life? Most importantly, what can you do to dial down the cortisol volume? Read on to find out the answers to all of your pressing questions so you can start feeling and functioning at your best. [What is cortisol and how is it produced?](#what) [What causes high cortisol levels at the wrong time?](#wrong) [What are the symptoms of high cortisol levels?](#high) [What are the implications of untimely high cortisol levels?](#implications) [How can I reduce my cortisol levels quickly?](#how) ‍ ## What Is Cortisol, and How Is It Produced? Cortisol is a glucocorticoid, which is the fancy scientific term for steroid hormones. It’s more commonly known as the “stress hormone,” as it [regulates cellular metabolism](https://eurapa.biomedcentral.com/articles/10.1007/s11556-013-0126-8) of proteins, carbohydrates, and fats, and activates energy utilization in times of stress. Due to cortisol’s long half-life in the bloodstream, it’s said to be the [body’s long-term response to stress](https://www.omicsonline.org/open-access/overtraining-exercise-and-adrenal-insufficiency-2165-7025.1000125.php?aid=11717). Meanwhile, adrenaline (another stress-related hormone) has a more immediate, short-term response to stress. The production of cortisol takes place in the adrenal glands. These glands are part of the hypothalamic-pituitary-adrenal axis (HPA axis), which comprises the hypothalamus and the pituitary gland, both of which reside in the brain. You can think of the HPA axis as the headquarters for the central nervous system and endocrine system that regulate the hormone cortisol production within your body. The hypothalamus secretes corticotropin-releasing hormone (CRH) that tells the pituitary gland to release adrenocorticotropic hormone (ACTH). This, in turn, stimulates the manufacturing of cortisol in the adrenal cortex. ## **The Cortisol Rhythm Plays to Its Own Tune** Aside from intermittent stressors that trigger the fight-or-flight response (the secondary mechanism of cortisol secretion regulated by the circadian clock), did you know that your body’s cortisol production follows its own circadian rhythm? Normal individuals with a [healthy functioning cortisol rhythm](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1636578/) have cortisol levels that reach their lowest point at midnight, followed by a build up overnight to peak first thing in the morning. Cortisol volume is typically high when you wake up and surges for 50-60% in the first 30-45 minutes after you’ve awakened. This is called the cortisol awakening response (CAR). The cortisol load then drops rapidly past this early morning spike before gradually declining throughout the day to reach its minimum level around bedtime so you can wind down and go to sleep. Scientists call this everyday phenomenon the cortisol diurnal rhythm or cortisol circadian rhythm. If you’re wondering who is the conductor of this rhythm, the suprachiasmatic nucleus (SCN) in the hypothalamus, which is also the principal circadian clock of the brain, acts as the catalyst for cortisol production via the HPA axis. Across 24 hours, the [normal range for healthy salivary cortisol levels](https://emedicine.medscape.com/article/2088826-overviewol-subjective-stress-and-quality-of-sleep-among-female--peer-reviewed-fulltext-article-JMDH) (measured in nanograms per deciliter) looks like this: * **7 a.m. to 9 a.m.:** 100-750 ng/dL * **3 p.m. to 5 p.m.:** < 401 ng/dL * **11 p.m. to 12 a.m.:** < 100 ng/dL If your cortisol test results exceed the bracketed values above, you’re likely facing an unhealthy cortisol surplus. ‍ ## What Causes High Cortisol Levels at the Wrong Time? High cortisol levels in the predawn hours (courtesy of your body’s CAR) give you the biological edge to transition into wakefulness. After all, we need all the help we can get to beat the morning [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md). Plus, the early morning cortisol surge supercharges your alertness levels, boosts your immune system, as well as regulates your metabolism and stress response to start your day on a productive note. On the flipside, a [low CAR predicts fatigue later](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1636578/) in the day, possibly irrespective of how much sleep you had the night before. That said, you don’t want your cortisol levels to be continually high past the morning spike. Unfortunately, several factors cause an ill-timed cortisol excess as you will see below. ### **1\. Sleep Deprivation** Cortisol naturally declines throughout the day when you’ve met your sleep need, the genetically determined amount of sleep your body needs. Unfortunately, partial or total sleep loss (also known as [sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md)) hikes up your daytime cortisol levels by [a whopping 37-45%](https://www.risescience.com/blog/anxiety-and-sleep.md)! That’s because sleep — especially deep sleep — naturally suppresses cortisol synthesis. As such, sleep insufficiency is one of the main instigators behind excess cortisol secretion. A recent 2021 scientific review shared that several studies “show an [increase in the afternoon or evening cortisol levels](https://www.sciencedirect.com/science/article/pii/S2451965021000363)” when participants only had 5.5 hours of sleep or less. Not getting enough shut-eye then triggers a vicious cycle of [sleep loss and cortisol surplus](https://www.risescience.com/blog/cortisol-and-sleep.md). In fact, just short-sleeping for one night is enough to [inflate your cortisol levels](https://pubmed.ncbi.nlm.nih.gov/9415946/) the following evening while delaying cortisol production. The result? Your body is suffused with excessively high cortisol levels at an even later time, postponing your target bedtime which further cuts into your sleep duration. As you can imagine, this adds to your sleep debt. ### **2\. High Stress Levels** It’s a no-brainer that stress induces cortisol synthesis (a stressor activates the fight-or-flight mechanism telling your body to release the stress hormone). While this is beneficial in small amounts, chronically high doses of stress mean your stress response system is stuck in the fight-or-flight mode all the time. Under normal circumstances, sufficient cortisol volume in the body initiates a negative feedback loop that tells the HPA axis to switch off cortisol production. In the case of chronic stress, your body is constantly flooded with [high levels of cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436856/). Over time, this damages the built-in negative feedback mechanism. Even when the stressor disappears, your body maintains the chronically high cortisol levels such that you have no escape route from the glucocorticoid overload. The result is a vicious cycle of chronic stress and excess cortisol. ### **3\. Circadian Misalignment** Remember when we explained how the SCN runs a tight ship with regards to your cortisol rhythm? Any disturbances to your internal clock are enough to throw your body’s cortisol rhythm off course. Everyday examples of circadian misalignment include [travel jet lag](https://www.risescience.com/blog/what-is-jet-lag.md), [social jet lag](https://www.risescience.com/blog/social-jetlag.md), and shift work. Intermittent circadian misalignment like shift work and jet lag may [invert the normal cortisol rhythm](https://www.pnas.org/doi/full/10.1073/pnas.0808180106), subduing the cortisol awakening response and [raising pre-bedtime cortisol levels](https://pubmed.ncbi.nlm.nih.gov/20399022/). Meanwhile, per the earlier 2021 review, circadian misalignment in the short term “shifts the timing of the peak of the cortisol rhythm by less than 30 min.” Interestingly, minute amounts of chronic circadian misalignment varied the peak cortisol timing but reduced the overall cortisol volume generated in the body. This correlates with another 2015 study that confirmed circadian rhythm disorders like advanced sleep phase disorder [lowers cortisol levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401766/) through an unknown mechanism. ### **4\. Medical Causes** From a medical perspective, [chronically high levels of cortisol](https://www.ncbi.nlm.nih.gov/books/NBK538239/) are characteristic of a health condition called Cushing’s disease or Cushing’s syndrome. It may be caused by: * A pituitary tumor, * A neuroendocrine tumor, * An adrenal tumor, or, * Excessive use of corticosteroids (a type of anti-inflammatory drug) like prednisone Other possible causes of high cortisol levels include [kidney disease](https://eje.bioscientifica.com/view/journals/eje/181/4/EJE-19-0326.xml) and an [underactive thyroid](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3520819/). ### **5\. Moderate- And High-intensity Exercise** Science also warns that [moderate to high-intensity workouts heightens the cortisol load](https://www.researchgate.net/publication/265963595_Exercise_and_circulating_Cortisol_levels_The_intensity_threshold_effect/link/54e1e7040cf2966637935285/download) in your bloodstream. On the other hand, low-intensity exercises don't significantly increase cortisol levels, and in fact, lower the overall cortisol volume. The researchers noted that fitter individuals tend to have a “higher intensity threshold necessary to provoke an increase in cortisol” than those who lead a sedentary lifestyle. So, what happens to your body’s excess cortisol after an intense gym session? Too-vigorous physical activity [mistakenly triggers your brain’s protective mode](https://www.healthline.com/health/fitness/the-cortisol-creep#Symptoms-of-the-cortisol-creep), even when you’re resting. This further highlights the importance of sleep as a post-workout recovery measure to dampen the cortisol influx, especially if you constantly engage in intense workouts like high-intensity interval training (HIIT). ‍ ## What Are the Symptoms of High Cortisol Levels? The [signs of high cortisol levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230095/) (otherwise categorically known as symptoms of Cushing’s syndrome) usually include: * Weight gain or obesity * A round face (due to rapid weight gain in this area) * Muscle weakness * Decreased sex drive * Irregular menstruation in women * Erectile dysfunction in men * Thinning skin that’s prone to bruises * Pink or purple stretch marks * Hypertension (high blood pressure) * Glucose intolerance * Depression * [Sleep disturbances](https://cushingsdiseasenews.com/2017/09/22/cushings-syndrome-patients-higher-risk-sleep-apnea-taiwan-study-shows/), like insomnia and middle-of-the-night awakenings * Osteopenia (a milder form of osteoporosis or low bone density) If you experience any of the above symptoms, your doctor may recommend specific blood tests like the [dexamethasone suppression test](https://www.ncbi.nlm.nih.gov/books/NBK542317/) for an in-depth diagnosis. ‍ ## The Implications of Untimely High Cortisol Levels Untimely high cortisol levels don’t just affect your sleep and body clock; they impoverish your overall health and wellness. We’ve mentioned how the SCN functions as a master clock that the cortisol rhythm ticks to. But the SCN doesn’t only control the circadian rhythm for cortisol secretion, nor does the stress hormone only interact with the central circadian clock. Aside from the master clock, peripheral clocks are present across all organs and tissues in your body — think the liver, gut, pancreas, kidney, and muscles. These clocks fall under the influence of the SCN, with cortisol as the key metabolic signaller. Because [cortisol receptors are found in almost every tissue](https://www.ncbi.nlm.nih.gov/books/NBK538239/), the hormone can directly interact and synchronize these peripheral clocks with the SCN. As the earlier 2021 review explains, “changes in the cortisol rhythm may alter the timing and coordination of metabolic processes throughout the body.” In fact, the same review warns that an excessive amount of cortisol paves the foundation for increased insulin resistance that may heighten the odds of high blood sugar levels over time. A cortisol overload also diminishes physical performance and neurocognitive functioning. Another 2014 study warned of a strong association between [high cortisol levels and heart disease](https://pubmed.ncbi.nlm.nih.gov/24500236/). Other scientific evidence indicates prolonged cortisol hypersecretion is a “[biological risk factor](https://pubmed.ncbi.nlm.nih.gov/27443987/)” for mental health illnesses like depression. More alarming data explained that a [disrupted cortisol rhythm](https://www.sciencedirect.com/science/article/abs/pii/S0306453009003734?via%3Dihub) suppresses the immune system and over-excites the inflammatory response, both of which can activate tumor growth within the body. But the repercussions of an out-of-tune cortisol rhythm don’t stop here. As you will remember, untimely high cortisol levels often trap you in the endless loops of sleep loss and chronic stress, each with its own ill effects. On the topic of sleep insufficiency, acute sleep debt downgrades every aspect of your life — emotionally, cognitively, and physiologically — the very next day. When sleep debt persists over months and years, it transforms into [chronic sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md) that comes with its [own baggage of health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/). For instance, obesity, weight gain, and cardiovascular illness — not unlike those directly associated with cortisol hyperactivity. Meanwhile, prolonged exposure to stress doesn’t just spike your heart rate or tense your muscles. Chronic stress sets off [a plethora of medical problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4791152/) such as: * Neurological disorders, * Cardiac problems (including heart attack), * Gastric ulcers, * Asthma, * Diabetes, * High blood pressure, * High cholesterol levels, * Headaches, * Depression, * Accelerated aging, and, * Premature death For these reasons, it’s imperative to keep your cortisol levels in control to thwart the multitude of health complications awaiting you. ‍ ## How Can I Reduce My Cortisol Levels Quickly? ![RISE app screenshot showing how to personalize your evening wind-down routines.](/assets/624f9cc4330981aa55e357f7_-Grnyt2MrQz2Xvd8aaSK8cbBP4F_yGZK41qX5RqtGkvmbhzGy3sTqshBHliaJlCg0v-eg0yru7fwdC6ZiDsejkC1FmzfV7BB-XMGtovS0CVNa7J25CrBReVrnBnvM_YT8NFzWw_0.jpeg) The RISE app has 20+ science-based habits like the "Evening routine" to help you stay on top of your sleep debt and circadian rhythm. Medical causes aside, sleep deprivation, high stress, circadian misalignment, and high-intensity exercise are the usual culprits behind excess cortisol production. [To reduce high cortisol levels, you have to tackle these root causes of the problem](https://www.risescience.com/blog/how-to-lower-cortisol.md). That’s why we recommend: * **Good sleep hygiene tied to your circadian rhythm:** [Healthy sleep hygiene practices](https://www.risescience.com/improve-sleep-hygiene.md) keep a firm grip on the cortisol production to ensure it doesn’t get out of control. For sleep hygiene to be truly effective, you need to tie it to your circadian rhythm. This is where the [RISE app](https://www.risescience.com/.md) can help. It features 20+ science-backed habits based on your unique chronobiology to keep your sleep debt low and your body clock circadianally aligned. * **Healthy stress management techniques:** Stress is an inescapable fact of life. The only solution is how well you deal with it. Try healthy coping mechanisms like an [evening wind-down](https://www.risescience.com/blog/bedtime-routine.md) and mindfulness-based stress reduction techniques (both are available in the RISE app) to manage your stress levels. For more stress-coping tips, we cover [15 ways to destress before sleep](https://www.risescience.com/blog/too-stressed-to-sleep.md) here and [how to lower cortisol levels](https://www.risescience.com/blog/how-to-lower-cortisol.md) here. ## **Get Your Cortisol Rhythm Back on Track** High cortisol levels may not necessarily be a bad thing. It’s only when cortisol production remains high after the early morning spike that you need to watch out for. Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing’s disease. Before you consult your primary doctor, the [RISE app](https://www.risescience.com/download-rise.md) is worth a try to keep your sleep debt low, your stress levels in check, and your body clock aligned. ## FAQs ### What causes low cortisol levels? Low cortisol levels manifest as [adrenal insufficiency](https://www.ncbi.nlm.nih.gov/books/NBK538239/), of which there are three types: * Primary adrenal insufficiency (aka Addison’s disease) occurs when the body mistakenly attacks the adrenal cortex, causing autoimmune adrenalitis. * Secondary adrenal insufficiency occurs when the pituitary gland fails to produce enough adrenocorticotropic hormone (ACTH) to stimulate cortisol production. * Tertiary adrenal insufficiency occurs when the hypothalamus fails to produce enough corticotropin-releasing hormone (CRH) to activate ACTH synthesis. Low cortisol levels manifest as adrenal insufficiency, of which there are three types. Primary adrenal insufficiency (aka Addison’s disease) occurs when the body mistakenly attacks the adrenal cortex, causing autoimmune adrenalitis. Secondary adrenal insufficiency occurs when the pituitary gland fails to produce enough adrenocorticotropic hormone (ACTH) to stimulate cortisol production. Tertiary adrenal insufficiency occurs when the hypothalamus fails to produce enough corticotropin-releasing hormone (CRH) to activate ACTH synthesis. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Causes Sleepwalking: 5 Triggers to Watch Out For published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-causes-sleepwalking domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Causes Sleepwalking: 5 Triggers to Watch Out For Published 2022-04-21 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ![Woman sleepwalking](/assets/6260a13aec7d0f8bdbecc58a_what-causes-sleepwalking.avif) On May 24, 1987, the media was sensationalized by a [horrific sleepwalking episode](https://apnews.com/article/c7c3bc37038fdde048fd8e3caf3c84ee) when a sleepwalker drove 14 miles to his in-laws’ house and killed his mother-in-law. While this is probably one of the rarest occurrences of sleepwalking-turned-murder, it brings to mind the ultimate question, “What causes sleepwalking, and how can we stop it?” Seemingly awake when you’re actually asleep sounds like a paradox, but that’s exactly what sleepwalking is. Some parts of your brain remain animated while others are asleep, such that your actions seem to be fully conscious even when you are not. To demystify what causes sleepwalking, we dive deep into the scientific literature for the various risk factors you need to watch out for. ‍ [What is sleepwalking?](#what) [Is sleepwalking dangerous?](#dangerous) [What causes sleepwalking?](#causes) [Is sleepwalking normal in adults?](#normal) [How do I stop sleepwalking?](#stop) ‍ ## What Is Sleepwalking? Sleepwalking is medically known as somnambulism. It’s a form of sleep disorder under the broad category of [arousal parasomnias](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2786048/) that also include sleep talking and sleep terrors (aka night terrors). Sleepwalking episodes usually occur during the first third of the night. This stage of sleep is when non-rapid eye movement (NREM) sleep predominates. For the masses, non-REM sleep also goes by deep sleep, slow-wave sleep (SWS), or stages 3 and 4 of the sleep cycle. Somnambulism usually begins with abrupt awakenings from deep sleep, in which the individual isn’t fully awake. Each sleepwalking episode can last from a few seconds to about 30 minutes. During this stage of sleep, the sleepwalker may perform simple movements like walking around the bedroom to complex actions like washing dishes. Also, men and those with a history of sleepwalking are [more prone to violence and self-harm](https://www.karger.com/Article/Abstract/481685) during their episodes. Common symptoms of sleepwalking include: * A vacant facial expression with a glassy-eyed look * Unresponsiveness when someone tries to communicate with them * Temporary disorientation after waking up * Excessive daytime sleepiness * Night terrors, on top of sleepwalking Perhaps the biggest irony is that the sleepwalkers themselves have no recollection. While the occasional sleepwalking incident isn’t a cause for concern, repetitive episodes suggest the need for an in-depth diagnosis and treatment options. Currently, polysomnography (a comprehensive sleep study that diagnoses sleep problems) is the most reliable method for detecting sleepwalking. That said, it’s also expensive and time-consuming, given that it’s an overnight test done at a sleep clinic. Fortunately, most sleepwalkers don’t need polysomnography to tell if they have somnambulism. Firsthand accounts from your partner, family members, or housemates will likely solve the mystery. ‍ ## What Causes Sleepwalking? 5 Known Triggers Despite being a common sleep disorder, sleep experts and healthcare professionals still can't pinpoint the exact causes of sleepwalking. Some people suspect alcohol for their nighttime stroll out of bed, even though scientific evidence has confirmed that [alcohol does not predispose or trigger sleepwalking](https://pubmed.ncbi.nlm.nih.gov/17542950/). On a biochemical level, sleepwalking features [diminished inhibitory activity](https://pubmed.ncbi.nlm.nih.gov/30537569/) of the brain chemical gamma-aminobutyric acid (GABA) to allow for mobility during sleepwalking. In contrast, alcohol consumption shows an opposite mechanism of action: It raises GABA, which represses motor activity during sleep. So, what causes sleepwalking? Ahead, scientific evidence sheds some light on the common triggers for your nighttime wanderings. ### **1\. Sleep Deprivation** Not meeting your sleep need (the genetically determined amount of sleep your body needs) has been blamed for almost everything under the sun, from [excess cortisol levels](https://www.risescience.com/blog/cortisol-and-sleep.md) to being [tired on your period](https://www.risescience.com/blog/why-am-i-so-tired-on-my-period.md). Unsurprisingly, sleepwalking is on that long list of transgressions. A 2008 study analyzed [the effects of 25 hours of sleep deprivation](https://onlinelibrary.wiley.com/doi/10.1002/ana.21339) on sleepwalkers. Not only did the researchers discover a greater prevalence of sleepwalking during the sleep recovery period (from 50% to 90%), but also noted “more complex forms of somnambulism” after sleep loss. On a related note, circadian misalignment (an off-balanced body clock) often goes hand in hand with [sleep deprivation](https://www.risescience.com/blog/sleep-deprivation-stages.md). An erratic sleep schedule is usually to blame for indirectly causing sleepwalking. Common examples include travel jet lag, [social jet lag](https://www.risescience.com/blog/social-jetlag.md), and shift work. ### **2\. Stress** Stress often thwarts a good night’s sleep. So, it’s not unusual that it triggers somnambulism, too. In a study involving 193 participants, [stressful events and sleep loss](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4791629/) incited more frequent and severe sleepwalking episodes than alcohol consumption and vigorous evening workouts. ### **3\. Genetic Factors** If one or more family members experience somnambulism, the odds are in your favor of being a fellow sleepwalker. “Many sleepwalking and sleep-terror cases run in families. Compared to the general population, first-degree relatives of sleepwalkers have a 10 times higher frequency of sleepwalking,” says Isabelle Arnulf in the research journal of [*Current Biology*](https://www.cell.com/current-biology/fulltext/S0960-9822(18)31288-0). Diving into the genetic analysis, one 2011 study examined the family history of 22 individuals spanning four generations. The verdict was clear — [genes largely influence](https://www.nicswell.co.uk/health-news/sleepwalking-linked-to-genes) the prevalence of sleepwalking. Out of the 22 individuals, nine of them experienced childhood sleepwalking, which continued into adulthood at a lower frequency. The study’s researchers identified seven regions on chromosome 20 common among sleepwalkers. With that said, they also acknowledged that “sleepwalking can be inherited in different ways and is not linked to just one gene.” ### **4\. Certain Medical Conditions** Some medical conditions (both physiological and psychological) are closely linked to sleepwalking: * Fever (usually in children) * [Headaches and migraines](https://pubmed.ncbi.nlm.nih.gov/25902807/) * Sleep disorders, such as [obstructive sleep apnea](https://www.sciencedaily.com/releases/2009/06/090609072705.htm) (OSA) and insomnia * [Hyperthyroidism](https://pubmed.ncbi.nlm.nih.gov/29246269/) * [Mental health issues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3467644/), such as depression and obsessive-compulsive disorder (OCD) On a side note, [science dispels the notion](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4791629/) that restless legs syndrome (RLS) causes sleepwalking, as RLS symptoms aren’t affiliated with this behavior disorder. ### **5\. Certain Medications** Per a 2018 systematic review in the journal of Sleep Medicine Reviews, as many as 29 medications may [induce somnambulism](https://pubmed.ncbi.nlm.nih.gov/28363449/) even if you have no history of sleepwalking. They include: * Antibiotics (to tackle bacterial infections) * Anticonvulsants (also known as antiseizure drugs) * Antipsychotics (to manage psychotic disorders) * Antidepressants, like selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs) * Benzodiazepines (a class of sedatives) * Beta-blockers (to lower blood pressure) If you’re on any of the above medications and find yourself sleepwalking, consult your primary doctor to see if there are other alternatives that won't provoke somnambulism. ‍ ## Is Sleepwalking Dangerous? Sleepwalking isn’t a disease per se, as there are no health implications directly linked to it. That said, sleepwalking can be dangerous, both to yourself and others. Case in point: Tripping on an object on the bedroom floor, falling down the stairs or through an open window, and making violent or inappropriately sexual actions toward others. Because sleepwalkers aren’t sure what they may do during their episodes, they may become reluctant to sleep. Predictably, they suffer from sleep loss and [excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) if they aren’t already experiencing them. Unfortunately, the trainwreck of somnambulism doesn’t stop here. Surviving on less sleep than you need downgrades every aspect of your life that matters — physiologically, emotionally, and cognitively. What’s more, it transforms you into a human-sized safety hazard, as evident from tragic cases of [drowsy driving](https://www.risescience.com/blog/falling-asleep-while-driving.md) and workplace accidents. ‍ ## Is Sleepwalking Normal in Adults? If you recall, sleepwalkers rarely remember their night wanderings, making it more challenging to nail down the precise statistics. But Arnulf says, “As many as 17% of children sleepwalk, and 2 to 4% of adults (mostly young adults, who often sleepwalked as children) still regularly ambulate or scream at night.” She suggests it could be due to changes in the arousal pattern or sleep depth as we age. Indeed, the analysis of human sleep architecture has revealed a [dramatic decline in deep sleep](https://pubmed.ncbi.nlm.nih.gov/21225346/) when you transition into adulthood. This limits the window of opportunity for sleepwalking, possibly explaining the significant drop in its prevalence among grown-ups. ‍ ## How Do I Stop Sleepwalking? Perhaps the reason you’re reading this post right now is that you want to learn how to stop sleepwalking. The answer is a little complicated, depending on how frequent or severe your sleepwalking episodes are. You also have to factor in the causes behind your behavior disorders. For example, if a lack of sleep is the culprit, prioritizing your sleep schedule will likely cut down on night walking. In contrast, if an underlying medical condition instigates your episodes, a licensed healthcare professional may recommend tackling the health issue to mitigate sleepwalking. To illustrate, lifelong sleepwalkers with sleep-disordered breathing [managed their sleepwalking episodes](https://pubmed.ncbi.nlm.nih.gov/15817520/) with nasal continuous positive airway pressure (CPAP). Those who successfully underwent surgery also resolved their sleep behavior disorder. Causes aside, scientific research highlights the following ways to diminish the odds of sleepwalking. ### **Scheduled Wakings and Hypnosis** You may have heard that it’s dangerous to wake up a sleepwalker during one of their episodes. Plot twist: The safest course of action is to gently rouse the person, reassure them, and guide them back to bed. “Psychological interventions — scheduled waking and hypnosis — are potential first line interventions for evaluation,” says Helen Stallman and Mark Kohler, from the Center for Sleep Research at the University of South Australia, in the journal of [*Sleep and Hypnosis*](http://www.sleepandhypnosis.org/ing/Pdf/fc09746934ab47cb8d1c8e070230b374.pdf). For scheduled wakings, sleepwalkers can ask their partner or housemate to wake them up about 15-30 minutes before they usually sleepwalk. Meanwhile, hypnosis plants the suggestion that the sleepwalker will wake up when their feet touch the ground. ### **A Safe Sleeping Environment** The dangers of sleepwalking necessitate a safe sleeping environment. Try these guidelines to minimize harm to yourself and others: * Opt for a bedroom that’s on the ground floor if possible. For safety purposes, avoid using a bunk bed. * Ensure the bedroom is free of sharp objects or any items that may become a safety hazard. For example, cushions lying on the floor may trip the sleepwalker. * Keep doors and windows closed and locked. You may also wish to install alarms or bells on all exits in the bedroom and house. ### **Good Sleep Hygiene** ![RISE app screenshot showing times when your energy is at a peak and when it is at a low.](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The RISE app has 20+ science-backed habits that you can add to your Energy Schedule to keep your sleep debt low and your body clock circadianally aligned. Many of the triggers of sleepwalking — not getting enough sleep and being too keyed up from the day’s stress, for example — boil down to [poor sleep habits](https://www.risescience.com/blog/poor-sleep-hygiene.md). For that reason, brush up on your sleep hygiene to help reduce or eliminate this unwanted sleep behavior. At this point, it’s useful to revisit the definition of sleep hygiene — it’s the upkeep of behaviors that influence the way you sleep. Sleep-promoting habits aren't just the activities you do right before bed; many of them actually occur during the day and don’t involve literal snoozing. We share three tips to get you started on the road to healthy sleep hygiene with the [RISE app](https://www.risescience.com/.md): * Prioritize a consistent [sleep schedule](https://www.risescience.com/blog/how-to-reset-sleep-schedule.md) that meets your sleep need to keep your sleep debt low and your body clock circadianally aligned. If you’re paying down sleep debt, try going to bed earlier, [taking afternoon naps](https://www.risescience.com/blog/sleeping-during-the-day.md), or sleeping in as a last resort. * Make time for an [evening wind-down](https://www.risescience.com/blog/wind-down-time.md) to mentally step back from the day’s stressors and sufficiently relax your body and mind in preparation for sleep. Consider calming activities like a warm bath over stimulating activities like [working out](https://www.risescience.com/blog/exercise-before-bed.md). * Avoid stimulants like alcohol and [caffeine](https://www.risescience.com/blog/energy-without-caffeine.md) that make meeting your sleep need more challenging. Alcohol may not directly cause sleepwalking. But its sedative effects and tendency to incite middle-of-the-night awakenings mean that you don’t get the healthy, naturalistic sleep your body craves. The resulting sleep deprivation may then set off another sleepwalking episode. ## **Scale Down the Sleepwalking With RISE** From sleep deprivation to specific medications, various factors cause sleepwalking. Once you’ve pinpointed the exact trigger(s), you’re in a better position to cut down on your nighttime wanderings. From there, try scheduled wakings and hypnosis to manage your condition. Also, don’t forget to sleepwalk-proof your bedroom. Therapeutic interventions and environmental tweaks aside, get a handle on your sleep hygiene. **Our step-by-step** [**Sleep Guide**](https://www.risescience.com/improve-sleep-hygiene.md) **is a good place to start.** For best results, pair it with the [RISE app](https://www.risescience.com/download-rise.md) that features 20+ science-backed habits to help you sleep better at night for better energy during the day. ## FAQs ### Is sleepwalking dangerous? Sleepwalking isn’t dangerous in terms of medical implications, but it can cause self-harm and injuries to others, such as falling down the stairs or making inappropriate sexual actions. ### Is sleepwalking normal in adults? Even though sleepwalking is far more common in children than adults, a minority of grown-ups (roughly 2-4%) still experience somnambulism. ### How do I stop sleepwalking? To manage this sleep behavior disorder, you need to identify the exact triggers behind it. From there, healthcare professionals may recommend a mixture of therapeutic interventions like scheduled wakings, hypnosis, and sleep hygiene, on top of keeping your sleep environment safe. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Best Color Light for Sleep According to a Sleep Doctor published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-color-light-is-best-for-sleep domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Best Color Light for Sleep According to a Sleep Doctor Published 2023-04-28 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman sleeping in dark room which is the color light best for sleep](/assets/64486ee0812b4e51021a16af_what-color-light-is-best-for-sleep-n.avif) Most of us switch on the lights during the day and turn them off at night. But for the best sleep possible — and therefore maximum energy, productivity, and health — you need to think about light a bit more than that. The right color light can wake you up in the morning, keep you alert throughout the day, and promote sleepiness come bedtime. But the wrong colors can have the opposite effect: prolonging morning grogginess and leaving you wide awake in bed at night. And beyond color, the timing of light is vital, too. Sound complicated? It doesn’t have to be. Below, we’ll dive into the best and worst color lights for sleep and when exactly you should get it. Plus, we’ll share how the[RISE app](https://www.risescience.com/.md) can guide you through the ideal timing of light exposure each day for better sleep each night. ‍ [What color is best for sleep?](#best) [What color is the worst for sleep?](#color) [When should you get and avoid light for sleep?](#light) [What’s the best color bedroom for sleep?](#bedroom) [What’s the best color bedroom for sleep?](#sleep) [How to get better sleep?](#better) ‍ ## Advice from a sleep doctor: “Light is a powerful tool for improving your sleep. Get out in sunlight first thing in the morning and throughout the day, and then make your evenings and nights as dark as possible. This will keep your circadian rhythm in check and help you fall asleep at night.” *Rise Science Medical Reviewer [Dr. Chester Wu](https://www.risescience.com/chester-wu.md)* ‍ ## What Color Light is Best for Sleep? Good sleep starts first thing in the morning, and the best color light for sleep changes throughout the day. This is all down to your circadian rhythm, your body’s roughly 24-hour internal clock. Your circadian rhythm is controlled by the outside world’s light-dark cycle (amongst other things, but light is the most powerful), and it can be shifted or reinforced by viewing the right light at the right times. That’s because we have receptors in our eyes called ganglion cells. These cells communicate with our brain, telling it what time of day or night it is and whether it should be feeling alert or sleepy. More research needs to be done, and light affects us all differently, but we’ve rounded up the key science you need to know about the best color light and when to view it. Let’s start at night and then work our way through the day. ### At Night ![RISE app screenshot showing environment check reminder](/assets/635af66a83c12735bdf36990_vkfmhFfMQnoMcNafRHCKESzWvpkGXJQQXtXSp_BHr2gLPhyp8wBJDlNZnDx1BxCiH-J4Qq4uaF-p1KJ3YW-_EwbG-A_0NZqjjN74JebG8gHze-q2mb3QKrK8I8h-h5PaLku6WlPKRfrJiBoP6zfsKVv.png) The [RISE app](https://www.risescience.com/.md) can remind you to check your sleep environment before bed. **Best color light:** No light at all. **Why:**In simple terms, darkness signals to your circadian rhythm that it’s nighttime and time to sleep. A few hours before bedtime, the pineal gland in your brain starts producing the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md). But light exposure suppresses the production of melatonin, which can push back your circadian rhythm and make it harder to drift off. Getting bright light at night between roughly 10 p.m. and 4 a.m. — perhaps from late-night screen or [TV time](https://www.risescience.com/blog/cant-sleep-without-the-tv-on.md) — can also decrease dopamine levels (the feel-good hormone), lowering your mood and increasing feelings of [anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md) and depression. You don’t just need darkness before bed, though. Once you’re asleep, you need darkness throughout the night. [Research from 2022](https://www.pnas.org/doi/10.1073/pnas.2113290119) suggests light exposure during sleep can lead to health issues, including cardiometabolic disease. Just one night of moderate light exposure — defined as 100 lux here — resulted in an increased nighttime heart rate, decreased heart rate variability (a sign of heart health), and increased next-morning insulin resistance compared to sleeping in a dimly lit room — less than three lux. For reference, daylight is about 10,000 lux, an overcast day would be about 1,000 lux, and twilight is about 11 lux. Nighttime, with no artificial light, would be zero to one lux. ![Comparing environmental light intensity](/assets/66edd7a4aa10399a9c65a2ec_65f0df4a4e3153df552cd4a5_rise-lux-table-2024.webp) ‍ Another [study from 2022](https://www.eurekalert.org/news-releases/971064?__s=v7gbvtv3kyvaag67h9de&utm_source=drip&utm_medium=email&utm_campaign=6+Ways+Blood+Sugar+Impacts+Women%E2%80%99s+Health) found outdoor artificial lighting at night is linked to an increased risk of diabetes. And yet more [research](https://pubmed.ncbi.nlm.nih.gov/27091523/) on artificial outdoor light found it was associated with shorter sleep durations and increased daytime sleepiness. Another small [study](https://pubmed.ncbi.nlm.nih.gov/24210607/) found sleeping with the lights on can lead to more light sleep, less [deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md), and waking up more often throughout the night. We’ve covered more about the dangers of [sleeping with the lights on](https://www.risescience.com/blog/sleeping-with-the-lights-on.md) here. [Research from 2022](https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571#sec003) states, “the sleep environment should be as dark as possible.” It says the maximum ambient melanopic EDI is 1 lux. **Heads-up:** Melanopic EDI stands for melanopic equivalent daylight illuminance and it’s a measure of how the receptors in your eyes will respond to a spectrum and intensity of light. Most of us can’t measure melanopic EDI at home, but this gives you an idea of how dark you want your nights to be — very dark. If you wake up in the night and need to use the bathroom or check on kids, keep the lights as low as possible. The research above states keeping light at night to a maximum of 10 lux if you need to get up and move around. But while there’s plenty of science behind darkness at night, it may all come down to personal preference. One[study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5443998/) looked at sleeping in red, orange, yellow, green, blue, navy, and violet light and found participants fell asleep faster when sleeping in their preferred color light. The preferred colors also activated participants’ parasympathetic nervous systems the most. This is your body’s rest-and-digest mode. So, if you have to sleep with a light on, opt for your favorite color. **How:** * Invest in blackout curtains to block outside light sources like street lamps. * Use an eye mask. * Remove or tape over any electronics that emit light in your bedroom. * Use a low-powered red night light or keep the lights as low as possible if you need to get up in the middle of the night. * [RISE](https://www.risescience.com.md) can remind you to check your sleep environment and make it as dark as possible each night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/environment_check/primer) *to set up their check environment habit reminder.* ### In the Morning **Best color light:** Sunlight. **Why:** Getting natural blue light, ideally from the sun, in the morning resets your circadian rhythm for the day. Bright light tells the pineal gland to stop producing melatonin. It also triggers [cortisol](https://www.risescience.com/blog/what-causes-high-cortisol-levels.md) production, which helps you feel awake and alert. Sunlight in the morning can enhance the amplitude of your circadian rhythm, or make it stronger, meaning you’ll have an easier time keeping your sleep cycle in check and feeling sleepy come bedtime. One [study](https://www.sleephealthjournal.org/article/S2352-7218(17)30041-4/fulltext) found getting high levels of light in the mornings is linked to reduced sleep onset latency, or reduced time to fall asleep, especially in winter. And another [study](https://pubmed.ncbi.nlm.nih.gov/29040758/) found those who got later first exposure to more than 10 lux of light had more awakenings when they next went to sleep. Bonus tip: [While we usually recommend getting natural blue light from the sun, research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506010/) shows red light may help to reduce sleep inertia — that groggy feeling you get right after waking up. **How:** * Make a walk or getting outside part of your morning routine. Aim for at least 10 minutes of light as soon as possible after waking up or 15 to 20 minutes if it's overcast or you’re getting light through a window. * Skip the sunglasses, but don’t look directly at the sun. Contacts and glasses won’t block sunlight, though, don’t worry. * If you’re up before the sun or can’t get outside, try a 10,000 lux light therapy box instead. Place the lamp 16 to 24 inches from you, no more than 45 degrees from your eyes, and soak up the light for 20 to 30 minutes. * [RISE](https://www.risescience.com.md) can tell you when exactly to get morning light based on your own circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their get bright light reminder.* ### During the Day **Best color light:** Sunlight. **Why:** The [2022 research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8929548/) we mentioned above states you should get at least 250 lux during the day, ideally from natural sunlight. That means even an overcast day can give you enough natural light exposure. Artificial white light can be used if you can’t get outside, though. Getting light during the day may decrease how sensitive you are to light at night. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060589/) found dim light exposure made participants more sensitive to light at night. Their melatonin levels were more suppressed, which could result in trouble sleeping. How much light exposure do you need during the day exactly? One [study](https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-015-0067-1) exposed participants to 100, 300, 900, and 2700 lux of light between 9 a.m. and 12 p.m. Then, they were exposed to 300 lux between 1 a.m. and 2:30 a.m., and their melatonin levels were measured. When participants got 900 lux or 2,700 lux, their nighttime melatonin didn’t decrease. But when they only got dim light exposure during the day (100 and 300 lux), nighttime melatonin was reduced. More research needs to be done to find the ideal amount of daylight needed during the day, but one of our science advisors, [Dr. Jamie Zeitzer](https://www.risescience.com/jamie-zeitzer.md), Co-Director of the Center for Sleep & Circadian Sciences at Stanford University, says an hour or two may be all it takes. [Research from 2021](https://pubmed.ncbi.nlm.nih.gov/34488088/) found UK participants spent an average of 2.5 hours outside in daylight. Each additional hour outside was linked to lower odds of low mood, lifetime major depressive disorder, and antidepressant usage. And each hour of daylight time was associated with greater ease of getting up in the morning, less frequent tiredness, and fewer insomnia symptoms. Sleep is harder to get as we age and less light reaches our retinas with age, too. So, [older people](https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571) may benefit from spending more time outside during the day. While the sun is best, indoor lighting is also powerful. Bright overhead lighting when indoors can boost dopamine, norepinephrine, epinephrine, and cortisol, which can help you feel alert and focused. Getting natural light exposure in the late afternoon and evening can also be another signal to your circadian rhythm that the day has progressed and the time to sleep is getting closer. The sun will have more yellow and orange light at this time compared to the blue light it has in the morning. **How:** * Prioritize getting natural sunlight during the day. Take your workout outside, go for a walk on your lunch break, and work near a window. * If it’s overcast, spend more time outside than usual — cloud cover is about a tenth the brightness of clear skies. * Use bright overhead lighting until the mid-afternoon then dim the lights towards the late afternoon, and get out for some natural sun in the late afternoon or early evening, if possible. ### In the Evening ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can tell you when to get and avoid bright light. **Best color light:** Dim light. No blue light. Maybe red light. **Why:** [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8929548/) suggests that at least three hours before bed your light levels should be at a maximum of 10 lux. Light — especially blue light from phones, laptops, or bright overhead lighting — can suppress melatonin production, push back your circadian rhythm, and make it harder to drift off. A [2020 study](https://pubmed.ncbi.nlm.nih.gov/32197951/) found longer exposure to blue light from screens in the evenings can lead to long sleep latency on workdays and more sleep inertia. It’s not just blue light that can keep you up, though. [Green light](https://pubmed.ncbi.nlm.nih.gov/1896724/) may also reduce melatonin, and [research](https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1002482) in mice suggests violet light may also keep you awake. But more research needs to be done. While blue light can keep you up, red light may be able to help you fall asleep. But that’s not just a lightbulb tinted red, it’s the red light wavelength. Any kind of light can change the timing of our circadian rhythms, but the photosensitive cells in our eyes may be less sensitive to red wavelengths of light than blue wavelengths of light. More research needs to be done, but one small [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499892/) gave participants 30 minutes of red light therapy every night for 14 nights. Another group had no light therapy. At the end of the experiment, those who had been getting red light had higher melatonin levels and better sleep quality (although there’s no set definition for [sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X)). [Research from 2020](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) found red light can help shift workers feel alert during night shifts without disrupting their melatonin levels, which could make it harder to sleep once their shift is over. [Research](https://www.jstage.jst.go.jp/article/ahs/18/4/18_4_117/_article/-char/ja/) also suggests that low-color-temperature light (3000 Kelvin in this study) can lower central nervous system activity more than high-color-temperature light (5000 Kelvin), which would be ideal before bed. The lower the temperature, the warmer and softer the light given from a light bulb. ![](/assets/6449a0f1cadcb8781f4efac3_1e8d9995a1b5266750caa38c52054ccc.png) You can buy lightbulbs that give off yellow light or amber light. While there’s not much research into how these affect your sleep and circadian rhythm, the warm light does create a calming atmosphere, which can help you relax and wind down for sleep. So, yellow or amber lighting may be better than the bright lighting you’d use during the day. If you have a late [chronotype](https://www.risescience.com/blog/what-is-my-chronotype.md) — you’re a night owl with a natural tendency to go to sleep and wake up later — you may be even more sensitive to evening light exposure, which can push your sleep cycle even later into the night. One [study](https://www.sciencedirect.com/science/article/pii/S0960982213007641) found that when late chronotypes were only exposed to natural light — so zero artificial evening light — their circadian rhythms shifted to look closer to those of early chronotypes, or morning people. [Research from 2022](https://www.nature.com/articles/s41514-022-00092-z) in fruit flies suggests blue light exposure before bed may be more damaging to older people, so it’s even more important to watch our evening light exposure as we age. **How:** * Start being aware of, and cutting down on, how much blue light you’re getting about four hours before bed. Consider dimmer switches, so you can slowly wind down the lights in your home as it gets later in the day, or use cool temperature light bulbs, especially in your bedroom. * Switch to floor and table lamps in the evening rather than bright overhead lighting. * About 90 minutes before bed, put on blue-light blocking glasses. But remember, wearing blue-light blocking glasses doesn’t make up for bad sleep habits. Wear them, but keep up good sleep hygiene (more on this soon). * Avoid blue light from devices or plan your screen time wisely. Consider red light. * [RISE](https://www.risescience.com.md) can tell you exactly when to put on blue-light blocking glasses and avoid bright light based on your circadian rhythm each day. We’ve covered more on [screen time and how it affects sleep](https://www.risescience.com/blog/screens-before-bed.md) as well as more about blue light and [blue-light blocking glasses benefits](https://www.risescience.com/blog/blue-light-glasses-benefits.md) here. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their avoid bright light reminder and* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/orange_glasses/) *to set up their wear blue-light blocking glasses reminder.* ### When You Need to Shift Your Sleep Schedule The light you get — both color and timing — can help when you need to shift your sleep schedule. You might be shifting it if you’re traveling to another time zone, working on rotating shifts, it’s daylight saving time, or perhaps your sleep schedule is at odds with your job or personal life demands. In general, blue light in the morning can help to shift your circadian rhythm earlier and blue light in the evening can push it back. Avoid looking at light when you should be sleeping. This may not always be possible, but you could wear sunglasses if you’re traveling home from a night shift during the day, for example. We’ve covered more advice for specific situations here: * [How to adjust to daylight saving time](https://www.risescience.com/blog/spring-daylight-saving.md) * [How to get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md) (including advice for when traveling east vs. west) * [How to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) ### When You Need to Pull an All-Nighter For maximum health, wellness, and energy, you should be meeting your sleep need each night (the genetically determined amount of sleep you need) and keeping a consistent sleep schedule. But we know that’s not always possible. Maybe you’re cramming for exams, up all night with kids, or you work nights and missed out on daytime sleep. Whatever’s disrupting your shut-eye, light can help you feel more energy to get through the next day, and get your sleep schedule back on track the next night. Here’s what to do: * **Try red light at night to protect melatonin:** [Research](https://www.sciencedirect.com/science/article/abs/pii/S0022437520300694?via%3Dihub) shows red light can help you stay alert without disrupting your future melatonin secretion as much as blue light will. Invest in a red light lamp for when you need to be up at night. * **Use medium-intensity light to reduce sleepiness:** A [2021 meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8184774/) found medium-intensity light exposure for a short duration of time helped reduce sleepiness at night. This is usually a bad thing, but there may be times when you need to stay alert through the night. More research needs to be done to find the ideal timings. * **Use high-intensity light to shift your circadian rhythm:** The same meta-analysis above found high-intensity light was better for shifting the entire circadian rhythm. This is useful if you’re a shift worker on rotating shifts. Avoid high-intensity light if it’s a one-off sleepless night for you as you don’t want to mess up the next night’s sleep too much. We’ve covered more on [how to stay awake after an all-nighter](https://www.risescience.com/blog/how-to-stay-awake-after-an-all-nighter.md) here. RISE can work out your unique sleep need. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* ‍ ## What Color is the Worst for Sleep? Here’s a round-up of what we covered. The worst colors for sleep are: * **Blue light:** Suppresses melatonin production and pushes back your circadian rhythm, making it harder to fall asleep. * **Green light and violet light:** May disrupt sleep, but more research is needed. * **Any light at night:** Can keep you up and be harmful to your health. * **No light or dim light in the morning and during the day:** Doesn’t reset your circadian rhythm for the day, making it harder to maintain a sleep-wake cycle and fall asleep at night. ‍ ## When Should You Get and Avoid Light for Sleep? ![RISE app screenshot showing you when to wear orange glasses](/assets/629df85d081bbe620401fd33_g0QWIZh9RUDAya2OdCTfFBZgRV6pjZEpdFWFBhi8yMzq2ZMzBm1YMh9RWtZ3b7RGHsYURM1zDH4kH7FcYxlOnasOkP1XOM9AKY8AKz7TM2UzAPEYCEI_cuN_BoH14EQ4jcw8vW5ia4s-bYstYw.png) The [RISE app](https://www.risescience.com/.md) can tell you when to put on blue-light blocking glasses. For the best sleep, you don’t just need to get the right color light, you need to get this light at the right time. Here’s a reminder of when to get light for the best sleep: * Get sunlight in the morning * Get sunlight throughout the day * Minimize light in the evenings, especially blue light about 90 minutes before bed * Avoid light as much as you can at night * Red light might be best in the evenings * Green and violet light may negatively impact your sleep, but more research is needed For a sleep doctor’s take on the matter, we turned to our ​sleep advisor and medical reviewer, Dr. Chester Wu. > “Light is a powerful tool for improving your sleep. Get out in sunlight first thing in the morning and throughout the day, and then make your evenings and nights as dark as possible. This will keep your circadian rhythm in check and help you fall asleep at night.” Rise Science Medical Reviewer Dr. Chester Wu To take the guesswork out of it, RISE uses your inferred light exposure and local weather from your IP address to tell you when and how long you should get light exposure for. ‍ ## What’s the Best Color Bedroom for Sleep? Whether you’re redecorating your bedroom walls or choosing a new duvet cover, the colors you choose in your bedroom may impact your sleep and overall well-being. While [research](https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-010213-115035) shows colors can affect our mood, mental performance, and behavior, there’s not a lot of research into color psychology when it comes to the best bedroom colors for sleep. It probably won’t have as big of an impact as science-backed light recommendations — like getting morning sunlight or avoiding evening blue light — but bedroom color choice may still have an effect. The right bedroom colors may help us feel calm and relaxed, and that will help us drift off at night. What does science have to say? Well, the research we have on the topic has a few problems. It often uses self-reported data, only compares a few specific color options for short periods of time, compares colors in lab conditions or on computer screens (not in the real world), and has conflicting results. And that’s not even to mention that colors are perceived differently by different people and differently as we age. There can even be differences in color perception between genders, so it’s hard to draw conclusions on which colors are the most relaxing or best for sleep. Here’s one piece of research we do have. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6120989/) looking at colors in university students’ halls of residence found the preferred color was blue, followed by green, violet, orange, yellow, and red. But these were the colors the students lived in, not ones they freely chose. These colors were also measured for studying and mood, rather than sleep specifically. Blue was linked to a calm mood and better studying, so may be best for a bedroom. But we recommend keeping your bedroom for sleeping (i.e. avoiding working or studying in there, if possible), so you shouldn’t worry too much about the best wall colors for focus or alertness. One finding that could be useful? Most students preferred a white ceiling, perhaps because it made the room feel lighter. Another [study](https://journals.sagepub.com/doi/pdf/10.2466/24.27.PMS.112.2.509-524) asked participants to look at digital images of living rooms with either warm or cool colors. The results showed warm colors were seen as exciting and stimulating, whereas cool colors were seen as spacious and restful. Beyond color, don’t forget to think about saturation and brightness. [Research from 2017](https://link.springer.com/article/10.1007/s00426-017-0880-8) tested different hues with varying levels of saturation and brightness. It found more saturated and brighter colors were linked to higher arousal. Blue was linked to the least arousal, followed by green and then red. Finally, achromatic colors lead to a short-term decrease in heart rate, whereas chromatic colors increased heart rate. **The final verdict:** The best color bedroom for sleep is any color you like and any color that relaxes you. Many get feelings of calmness from the color blue or other muted shades. Softer shades, neutral colors, and colors with cool undertones may be more relaxing. You’re probably better off going for lighter shades of your favorite color. For example, sage green may have more of a calming effect than bright green colors. But there’s not much science behind this and it may be personal preference. Try not to panic about paint colors and interior design choices. Remember, once you turn off the light and put on your eye mask, you won’t see the color of your bedroom anyway. Instead, focus on sleep hygiene habits that do have science behind them to help you get the shut-eye you need. More on what to do soon. ‍ ## What’s the Worst Color Bedroom for Sleep? Just like with the best color bedrooms for sleep, there isn’t much research into the worst bedroom colors. And the research we have, again, has a few problems, so we can’t draw any solid answers from it. Our best advice is to avoid any colors you don’t like or any that would make you feel alert, anxious, or any negative emotions. Avoid stimulating colors, many say these are bright colors or the color red. Instead, go for relaxing colors that are sleep-inducing, many say these are shades of blue. Avoid paint with a glossy finish as this can be too reflective. [Research](https://www.sciencedirect.com/science/article/pii/S2095263520300479) shows this can cause anxiety. Instead, choose flat paint. But as there’s not much science behind it, it all comes down to personal preference. Perhaps light blue bedrooms and pastels are calming colors for you, but light orange colors energize you. All-white walls might be soothing to some, but remind others of their office. **The final verdict:** The worst color bedroom for sleep is any color you don’t like or any color that makes you feel alert. ‍ ## How to Get Better Sleep? ![RISE app screenshot showing you when to have your last big meal](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. Light is important for a good night’s sleep, but it’s not the only thing you need to think of. Getting your light exposure right (both the color and timing) is just one part of good [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md), the set of behaviors you can do each day to help you fall and stay asleep. Here’s what else to do for good sleep hygiene: * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** All four can keep you up or wake you up during the night. Check RISE for when to avoid each one daily based on your circadian rhythm. * **Do a calming bedtime routine:** When you dim the lights and put on blue-light blocking glasses, try doing a relaxing activity like reading, listening to music, journaling, or doing yoga before bed. This will help slow your body and mind down for restful sleep. * **Keep your bedroom cool, and quiet:** Your bedroom should be dark, but temperature and noise make a difference, too. Aim for 65 to 68 degrees Fahrenheit and wear [earplugs](https://www.amazon.com/dp/B005YUW7A2/). Can’t sleep in silence? We’ve covered [the best sleep sounds](https://www.risescience.com/blog/best-sleep-sounds-noises-for-sleep.md) and [whether white noise can help you sleep](https://www.risescience.com/blog/can-white-noise-help-you-sleep.md) here. The RISE app can guide you through 20+ sleep hygiene habits each day and tell you the ideal time to do each one to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Lights Out for the Best Night’s Sleep The best color light for sleep isn’t just one color. It involves different color lights at different times throughout the day. Aim to get sunlight first thing in the morning and throughout the day, and then minimize light (especially blue light) in the evenings. And as for your nights? They should be as dark as possible. Red light looks promising in the evenings, and green and violet light may keep you awake (alongside blue), but more research is needed. The[RISE app](https://www.risescience.com/.md) can make getting your light right easier. RISE can tell you when you should be getting and avoiding bright light and when to put on your blue-light blocking glasses, all based on your individual circadian rhythm. This will help you fall asleep come bedtime and get the sleep you need to feel your best. ## FAQs ### Best light color for sleep The best color light for sleep is darkness. If you need light at night, red may be best. Get sunlight in the morning and during the day to reset your circadian rhythm and help you feel sleepy at bedtime. And avoid light, especially blue light, in the evenings, as this makes it harder to fall asleep. Green and violet light may also be bad for your sleep, but more research is needed. ### What color is best for a night light? The best color for a night light is red light as it suppresses your melatonin levels (the sleep hormone) less than blue light. Green light and violet light may disrupt sleep, but more research is needed. Ideally, you’d sleep in complete darkness, however. ### What color light is most relaxing? More research needs to be done to find out which color light is most relaxing. Research shows people find their preferred color light the most relaxing. Red light is also seen as relaxing as it mimics the sunset and is less disruptive to your sleep. ### Best color light to wake up to? The best color light to wake up to would be natural sunlight. Getting sunlight as soon as possible after waking up can reset your circadian rhythm for the day, helping you feel alert and feel sleepy later that night. Blue light from a light therapy box can also work. There’s also some research showing red light in the morning can help to reduce sleep inertia, or grogginess. ### What bedroom color is most relaxing? The bedroom color that is most relaxing is whichever color you prefer. There’s not a lot of research into how bedroom colors affect our sleep. Blue is seen as calming and relaxing, and cool colors in general are seen as spacious and restful. ### What shade of blue is best for sleeping? More research needs to be done to find what shade of blue is best for sleeping. A lot of it comes down to personal preference, so pick your favorite shade. In general, cool colors are seen as spacious and restful and soft shades are relaxing. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Is My Chronotype and How to Make the Most of It published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-is-my-chronotype domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Is My Chronotype and How to Make the Most of It Published 2022-12-27 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman with morning type chronotype waking up early feeling rested](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) You may have heard of early birds and night owls, and maybe you already have an idea of which one you are. But sleep chronotypes — your natural tendency to go to sleep and wake up earlier or later in the day — are much more than just morning and night people, and much more than just your sleep routine. Below, we’ll dive into what chronotypes are and how you can find out yours. Plus, we’ll share how the [RISE app](https://www.risescience.com.md) can not only help you figure out your chronotype, but help you harness it to be more productive, have more energy, and live a healthier life. ‍ [What is a chronotype?](#what) [How do I find out my chronotype?](#find) [Do chronotypes change?](#chronotypes) [Can you change your chronotype?](#change) [What chronotype is best?](#best) [How to use your chronotype to be more productive and have more energy?](#use) ‍ ## What is a Chronotype? Your chronotype is your natural tendency to go to sleep, wake up, and feel alert earlier or later in the day. But there’s more to it than just early birds and night owls. In fact, chronotypes can be measured on a [continuous scale](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084759/). There are extreme morning people and extreme evening people and bedtimes may be as far as [12 hours apart](https://pubmed.ncbi.nlm.nih.gov/23910656/) on the extreme ends of the scale. But many of us sit somewhere in between the two. Chronotypes, also known as [circadian typology](https://link.springer.com/article/10.1007/s11332-017-0389-y), can be broadly classified into: * Morning types * Intermediate or neither types * Evening types Morning types wake up early, feel their most alert and productive in the morning, and go to bed early. Evening types are the opposite, being late sleepers and waking up and feeling their best later in the day. Some [research](https://www.tandfonline.com/doi/abs/10.3109/07420528.2012.719971) states about 40% of the adult population sit in either the extreme morning or evening group, while 60% of us are in between. There’s no set division for chronotypes, however, so some [studies](https://www.frontiersin.org/articles/10.3389/fnins.2022.811771/full) divide the population into five groups to account for those of us or skew slightly one way or the other, but aren’t extreme early birds or night owls. These groups include: * Definite morning types * Moderate morning types * Intermediate types * Moderate evening types * Definite evening types But, although these broad classifications exist, you might see many more types out there. These include the lion chronotype, bear chronotype, wolf chronotype, and dolphin chronotype — made popular by sleep specialist Dr. Michael Breus — or the hummingbird, [swift, and woodcock](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016586/), found in some research. These additional animals are designed to try and group together those of us who don’t fit into morning people and evening people. While more useful than simply having early birds and night owls, these additional animals still don’t account for the entire spectrum of chronotypes. But there isn’t one agreed-upon set of animals or chronotype groups. In fact, much of the research on the topic uses different ways to measure chronotypes, let alone classify them. Because it can be hard to study markers of individual chronotype at scale (like actual sleep behavior) or biological markers, most studies use self-reported surveys to measure [morningness-eveningness](https://www.sciencedirect.com/science/article/pii/S2352250X19301599), or your preference for waking up, sleeping, and doing activities in the morning versus the evening. But your chronotype is much more than simple preference, and your behavior doesn’t always match your preference, either. Your chronotype is determined by: * **Genetics:** A [2019 study](https://www.nature.com/articles/s41467-018-08259-7) found there are 351 genetic variants associated with being a morning person alone, and the [heritability of chronotypes may be up to 50%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084759/). * **Age:** Your chronotype shifts later during adolescence then earlier and earlier with age. * **Sex:**[Men are usually more later types](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479630/) than women before 40, but earlier types after 40. * **Zeitgebers:** German and science-speak for time-givers, [zeitgebers](https://www.frontiersin.org/articles/10.3389/fnins.2022.811771/full) are environmental cues that time your circadian rhythm to the outside world. Zeitgebers include light (the most powerful one), meals, and exercise. A quick science lesson: Your chronotype dictates in part the timing of your circadian rhythm, which is your body’s roughly 24-hour internal clock. Your circadian rhythm controls things like your sleep-wake cycle, when your body produces certain hormones (including the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md)), and when your body temperature fluctuates. Everyone’s circadian rhythm reacts differently to zeitgebers based on their chronotype, and the timing of when you expose yourself to a zeitgeber can shift your circadian rhythm earlier or later. For example, bright light close to bedtime can push your circadian rhythm and melatonin production back, meaning you have trouble falling asleep at your usual bedtime and go to sleep later, more in line with an evening type. If you have an early chronotype, your circadian rhythm will skew earlier, and if you have a later chronotype, your circadian rhythm will skew later. **Heads-up:** Your chronotype doesn’t influence [how much sleep you need](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9399511/), just the timing of when your body wants to get this sleep. It might look like night owls need more sleep as they sleep for long periods on their days off, but this is often because they’re making up for sleep deprivation from early mornings and short sleep durations during the work week. ‍ ## How Do I Find Out My Chronotype? You may already have an idea of what your chronotype is based on when you wake up on weekends or days when you have no commitments, or based on when you feel most alert and productive during the day. Want to know for sure? There are a few ways to find out your chronotype: ### Make an Educated Guess You may not be able to guess where exactly you sit on the continuous scale of chronotypes, but you can probably guess whether you skew towards more of a morning or evening type. If possible, try going to bed when you feel tired and waking up without an alarm for at least a week, ideally two. Take note of when you naturally wake up and fall asleep, and when you feel your most active and alert during the day. This should help you determine whether you’re more of an early bird or night owl. This simple experiment can be hard to pull off, though. Most of us don’t have the luxury of not setting an alarm for more than a few days, let alone an entire week or longer. Plus, it’s easy to mistake bad habits for genetic predisposition. For example, do you stay up late and have sleep problems because you’re more of a night owl or are those afternoon cups of coffee to blame? One [study](https://pubmed.ncbi.nlm.nih.gov/23910656/) found when self-proclaimed night owls were exposed to natural light only, avoiding screens and artificial lighting, their circadian rhythms shifted earlier and looked closer to those of early birds. ### Take an Online Quiz or Questionnaire Google “what is my chronotype?” and you’ll be inundated with online quizzes promising to tell you yours in just a few clicks. While these can be fun, they’re about as accurate as you making an educated guess. They’ll prompt you to think about questions such as when you have the most energy over the course of the day and when you’d naturally like to wake up, and then assign you a chronotype based on a few answers. More formal questionnaires exist that are used in scientific research. Two of the most popular questionnaires include: * The Munich Chronotype Questionnaire — which uses your sleep midpoint on free days to determine your chronotype. For example, if you naturally sleep from 12 a.m. to 8 a.m. on weekends, your sleep midpoint would be 4 a.m. The questionnaire is the only one to take into account sleep debt (how much sleep you owe your body), which is something night owls often have a lot of, and it gives you a time result for your chronotype. * The [Morningness-Eveningness Questionnaire](https://qxmd.com/calculate/calculator_829/morningness-eveningness-questionnaire-meq) — the most widely used measure, which asks questions about your morning or evening preferences for activities such as sleep, exercise, and meals. It gives you a score and shows you where on the morning-to-evening scale you sit. One of the creators of the Munich Chronotype Questionnaire, Till Roenneberg, says it should be used when studies want to determine the phase of entrainment, or in non-science speak, how someone’s circadian rhythm is synchronized to the outside world. He said the Morningness-Eveningness Questionnaire, on the other hand, should be used when studies want to look at the differences in psychological traits between chronotypes. Many questionnaires have the same problems of guessing, however. It’s hard to tell what behavior is down to your chronotype and what’s down to your lifestyle or habits. Plus, self-reported data is notoriously inaccurate, making it hard to rely on a quiz to find out your chronotype. ### Get Tested in a Lab In a lab, researchers can measure markers of your circadian rhythm, and therefore determine your chronotype. These [markers](https://europepmc.org/article/med/19268173) may include: * Dim light melatonin onset (DLMO) — this is the moment your brain’s pineal gland starts producing melatonin, usually about two hours before your biological bedtime * Core body temperature * Cortisol production * Sleep-wake times via a polysomnographic recording, which records your brain waves, heart rate, and breathing during sleep * Daytime activity level via an actimetry sensor, or a wearable monitor. Of course, this isn’t something we can do ourselves at home and it’s usually reserved for sleep studies. If you do pursue a lab test, be warned they can be time-consuming ([up to three weeks](https://pubmed.ncbi.nlm.nih.gov/31786494/)!), expensive, and they’re not usually covered by insurance. New tests are being developed, however, including a [blood test](https://www.pnas.org/doi/10.1073/pnas.1800314115) that measures gene expression markers in your blood. This test isn’t widely available yet, though. ### Use the RISE App ![RISE app screenshot showing your energy peak and dip times](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The [RISE app](https://www.risescience.com/.md) can predict your circadian rhythm each day. Want something more accurate than an online questionnaire and less time-consuming and expensive than a lab test? The RISE app can help. At RISE, we don’t give you an animal that encapsulates your chronotype. Instead, we show you a prediction of your circadian rhythm across the entire day. You can then see when your body naturally wants to wake up and go to sleep. In between, you can also see when your energy levels will rise and fall and when the best time is to do everything from deep work to a tough workout, from avoiding caffeine to winding down for bed. How does RISE predict your circadian rhythm exactly? It uses your previous sleep-wake times and algorithms based on the [SAFTE model](https://ibrinc.org/sleep-activity-fatigue-and-task-effectiveness-safte/) (Sleep, Activity, Fatigue, and Task Effectiveness), which was developed by the US Department of Transportation and the Department of Defense. It also uses the St Hilaire mathematical model of core body temperature and your inferred light exposure to work out your DLMO. From this, we predict what we call your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production will be at its highest. As melatonin primes your body for sleep, this is the best time to head to bed as you’ll have an easier time falling and staying asleep. ‍ ## Do Chronotypes Change? You’re not going to wake up one day and find you’re suddenly a night owl if you’ve always been an early bird, but your chronotype will shift as you age. [Research from 2017](https://www.nature.com/articles/srep45874) looking at morningness-eveningness found that children begin to “turn towards eveningness” at an early age and then begin turning back towards morningness in adolescence. The study found in participants aged 0 to 1 years old, 70% were morning types and about 1% were evening types. But at age 16, only 5% were morning types and 19% were evening types. Anyone who’s tried to wrestle a sleepy teenager out of bed early can attest to how few of them are early birds. Other [research from 2017](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479630/) found people’s chronotypes shift later in adolescence, reaching its latest at about 19 years old. After this, chronotypes start shifting earlier. ‍ ## Can You Change Your Chronotype? As your chronotype is based largely on genetics, it can’t be changed exactly. But [research](https://www.frontiersin.org/articles/10.3389/fnins.2022.811771/full) shows your chronotype is a “stable state” not a “trait,” meaning that it is malleable to some extent with certain behaviors. And remember, your chronotype may not totally be to blame for your late nights. Poor sleep hygiene (more on this soon) or your work schedule and social life play a huge part in your sleep-wake times. But that’s good news! You may not be able to change your genetics, but you can tweak your lifestyle and sleep hygiene habits. So, with a few key behaviors, you can work on changing the timing of your circadian rhythm to look like that of a different chronotype if you find yours doesn’t match your lifestyle. For example, you might be a night owl who has to be up early due to your work schedule. You don’t need to quit your job and search for night shifts. Instead, by paying attention to certain zeitgebers like getting early morning light and avoiding light close to bedtime, you can shift your sleep cycle earlier. As you have a night owl tendency, however, you’ll have to actively work to keep your circadian rhythm at an earlier time. When these behaviors stop, or you allow yourself to snooze late into the day, you may “[relapse](https://www.frontiersin.org/articles/10.3389/fnins.2022.811771/full)” or shift back to becoming more of a night owl with a later bedtime. We’ve covered [how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) here and we’ll guide you through all of this in the RISE app. But the main things you need to know are: * Gradually shift your sleep-wake times by 15 to 30 minutes every few days. * Shift your light exposure, exercise, and meal times to match. * Use [melatonin supplements](https://www.risescience.com/blog/how-much-melatonin-should-i-take.md) in the short term. For circadian rhythm disorders, strategically-timed melatonin administration is a [recommended treatment](https://aasm.org/resources/clinicalguidelines/crswd-intrinsic.pdf). * Maintain excellent sleep hygiene to ensure nothing keeps you up past your new bedtime (more on that soon). If you’re a night owl who wants to become an early bird (or one who is forced to be by work or family obligations), we’ve got tips just for you in our guide on “[How to Become a Morning Person](https://www.risescience.com/blog/how-to-become-a-morning-person.md).” ‍ ## What Chronotype is Best? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. There is no one chronotype that’s the “best.” You might hear plenty of people saying you need to be a morning person to be more successful or [productive](https://www.risescience.com/blog/how-to-be-more-productive.md), but night owls (and everyone in between the two extremes) can be just as successful and productive — as long as they keep their sleep debt in check. **Heads-up:** [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the measure of how much sleep you owe your body compared to your sleep need, the genetically determined number of hours of sleep you need. On the RISE app, we measure sleep debt over your last 14 nights and work out your individual sleep need to give you a number to aim for in hours and minutes. There are studies out there linking being a late chronotype with health issues like [depression and anxiety](https://onlinelibrary.wiley.com/doi/abs/10.1002/da.22422) or [obesity](https://www.tandfonline.com/doi/full/10.3109/07420528.2013.782311). But it’s hard to tell if links like these are direct. For one, evening people are more likely to lose out on sleep than morning people. They might go to bed late, only to wake up early to get to work by 9 a.m., take the kids to school, or simply force themselves out of bed because they feel guilty about their late sleeping habits. So, the link between late chronotypes and mood disorders or weight gain in some studies may be down to sleep debt more than chronotype. Late types may also have a lot of [social jet lag](https://www.risescience.com/blog/social-jetlag.md) (when your social clock doesn’t match your biological clock) as they attempt to catch up on sleep on the weekends and have irregular sleep times over the course of the week. This leads to being out of sync with your circadian rhythm, which increases your risk of [health issues like depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), obesity, and type 2 diabetes. Beyond thinking about sleep debt and circadian misalignment, studies linking night owls to health problems may also measure chronotypes differently. One [paper](https://www.sciencedirect.com/science/article/pii/S2352250X19301599) on the topic states many studies measure chronotype by asking people about their preference for morning or evening activities, rather than actually measuring their sleep behavior or testing for markers like dim light melatonin onset.[Self-reported data](https://www.frontiersin.org/articles/10.3389/fnins.2022.811771/full) on questionnaires may also be incorrect. So, more research needs to be done to determine whether being a morning person is in fact better for you. And remember, even though research suggests being a morning person might be protective against certain health issues, early risers aren’t immune to the effects of high sleep debt. Be sure to keep your sleep debt in check, even if you’re an early bird. In short, there’s no one chronotype that’s the best. Instead, living in a way that matches your chronotype is how you can maximize energy, productivity, and physical and mental health. ‍ ## How to Use Your Chronotype to be More Productive and Have More Energy? Once you know your chronotype, it’s time to harness that knowledge to get more energy each day, be more productive, and live a healthier, happier life. Here’s how to work with your chronotype, not against it. Use RISE to get a prediction of your circadian rhythm each day and then you can: ### Wake Up and Go to Sleep When Your Body Naturally Wants to RISE can work out your individual sleep need as well as when your body naturally wants to fall asleep and wake up. You can check your Melatonin Window each night — the timing can change depending on how regular your sleep schedule is — to see when you should be heading to bed. By matching your sleep-wake times to your circadian rhythm, you’ll have an easier time falling asleep and keeping your sleep debt low to maximize your energy levels. ### Schedule Your Day to Match Your Peaks and Dips in Energy Beyond your sleep-wake times, get a prediction of how your energy levels will fluctuate throughout the day. You can use RISE as a [personal energy tracker](https://www.risescience.com/blog/personal-energy-tracker.md), getting notifications for when your energy will rise and fall or connecting the app to your calendar so you can sync up your daily schedule to match. For example, try scheduling demanding tasks like coding, writing, or giving presentations for times of the day when you have the most energy. Save easier tasks, such as email and admin, for when your energy levels are lower, like in the early afternoon. You can also see when you should quit work altogether and focus on winding down for bed to get better sleep. ### Get Light, Eat, Work Out, Drink Coffee (and More) at the Right Time for You ![RISE app screenshot showing you when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits. What you do during the day — or more importantly *when* you do it — can impact your sleep and circadian rhythm. To ensure nothing disturbs your nights and to stay in sync with your circadian rhythm (which can help you do everything from [lose weight](https://www.risescience.com/blog/why-cant-i-lose-weight.md) to [get more energy](https://www.risescience.com/blog/how-to-get-more-energy.md)), you can practice sleep hygiene. RISE guides you through 20+ sleep hygiene habits and tells you the exact time to do them to make them more effective. These behaviors include: * Keeping a consistent sleep schedule, even on weekends. * Getting bright light in the morning and avoiding it close to bedtime. * Avoiding caffeine, alcohol, intense exercise, and large meals too close to bedtime. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. When you know your chronotype, you can be vigilant about certain habits that may be harder for your type. For example, [research](https://journals.sagepub.com/doi/10.1177/0748730406297780) suggests early birds get more light in the mornings and night owls get more in the evenings. For night owls, this may push back your circadian rhythm even later if you’re getting blue light from screens or working or relaxing in a brightly lit room late into the night. If you know you’re a night owl, you can prioritize getting light exposure as soon as possible after waking up to reset your circadian rhythm each morning and try to cut down on late-night light to stop your sleep schedule from drifting later. ## Use RISE to Discover More Than Just Your Chronotype Online questionnaires aren’t much better than guessing when it comes to finding out your chronotype, but lab tests are expensive and time consuming. The [RISE app](https://www.risescience.com/.md) can help you figure out your chronotype the easy way. RISE uses your sleep times and algorithms to predict your circadian rhythm each day. You’ll then be able to see when your body naturally wants to wake up and go to sleep. In between, you’ll see when your energy levels will rise and fall over the day and when to do 20+ sleep hygiene habits to help you meet your sleep need each night and stay in sync with your chronotype, maximizing your energy, productivity, and overall health and wellness each day. ## FAQs ### Are chronotypes real? Yes, chronotypes are real and accepted by the scientific community. However, there’s no one set way to measure chronotypes or a set list of chronotypes everyone uses. Chronotypes are broadly classified into morning, intermediate, and evening types, but they can be measured on a continuous scale. ### How do I find my chronotype? You can find your chronotype by using the RISE app, which uses your sleep data and algorithms to predict your circadian rhythm each day. This then tells you when your body naturally wants to go to sleep and wake up. ### What is the most common chronotype? The most common chronotype is the intermediate type, which about 60% of the adult population aligns with. This type is neither an extreme morning or evening chronotype. ### What sleeping pattern is the best? The best sleeping pattern is one that allows you to meet your sleep need, match your chronotype or social clock, and one you can keep consistently. If you’re a night owl and your schedule allows you to have a later sleeping pattern, there’s no harm in it, as long as you’re keeping your sleep debt low. ### Is your chronotype genetic? Yes, your chronotype is genetic. The heritability of your chronotype may be up to 50%. Beyond genetics, your chronotype is determined by age, sex, and environmental cues like light exposure. ### Chronotype quiz The Munich Chronotype Quiz is an online chronotype quiz you can do to find out your chronotype. To find out more than just your chronotype, use the RISE app, which can predict your circadian rhythm across the entire day, telling you when your body naturally wants to wake up, be more alert, wind down for bed, and go to sleep. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/638ce8afdf3d0f800fdeefff_why-do-i-sleep-so-late-n.avif) Circadian Rhythm #### Why Do I Sleep So Late? Get Your Sleep Cycle Back on Track 20 MINS](https://www.risescience.com/blog/why-do-i-sleep-so-late.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Mattress Is Best for Me? Unbiased Science-Backed Advice published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-mattress-is-best-for-me domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Mattress Is Best for Me? Unbiased Science-Backed Advice Published 2023-04-19 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Woman shopping for the best mattress](/assets/643c92b89f02ae6dd57053ac_what-mattress-is-best-for-me-n.avif) Buying a new mattress can feel like a minefield. Do you go for firm or soft? King size or Queen? A latex mattress or a pocket sprung one? Mattresses affect how well you sleep, and therefore have a knock-on effect on your energy, health, mood, and productivity. But you often buy one after a brief two-minute test in a brightly lit mattress store. Or worse, you buy one after visiting several websites that are driven by affiliate sales, with mattresses that all seem the same, which you can’t try before you buy. Add in the fact that mattresses are pricey purchases and it’s easy to see why mattress shopping can, ironically, cause some sleepless nights. Below, we attempt to make mattress buying easier. We’ll share what science has to say about the best mattress and how you can cut through the noise online. Plus, we’ll cover how the [RISE app](https://www.risescience.com/.md) can help you get a good night’s sleep, no matter which mattress you choose. **Heads-up:** We’re not affiliated with any mattress companies. That means we can offer unbiased advice on the best mattress for you. In this article, we’ll share what science has to say on the topic to help you make the most informed decision. ‍ [What should I think about when buying a new mattress?](#buying) [What is the best mattress?](#best) [What mattress do sleep doctors recommend?](#doctors) [How do I know if I need a new mattress?](#mattress) [Do I need a mattress topper?](#topper) [What is the best mattress for side sleepers?](#side) [What is the best mattress for back sleepers?](#back) [What is the best mattress for front sleepers?](#front) [What is the best mattress for combination sleepers?](#combination) [What is the best mattress for back pain?](#pain) [What is the best mattress for allergies?](#allergies) [What is the best mattress for overheating?](#overheating) [How to get better sleep?](#better) ‍ ## Advice from a sleep doctor: “There’s not a lot of conclusive research on mattresses, so it can be confusing when shopping for a new one. Look for a medium-firm mattress. These seem to be best at keeping your head, neck, and spine aligned, which is important for pain-free, comfortable sleep.” *Rise Science Medical Reviewer [Dr. Chester Wu](https://www.risescience.com/chester-wu.md)* ‍ ## What Should I Think About When Buying a New Mattress? Buying a new mattress can be overwhelming. Your sleep — and therefore your energy, health, and well-being — feel like they’re on the line, after all. In simple terms, here’s what you need to consider when buying a mattress: * **Firmness:** For good sleep posture, you want your head, neck, spine, and hips to be aligned. A mattress that’s too hard may cause [pain in pressure points](https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5), the points pressing into the mattress, like your shoulder and hip. A mattress that’s too soft, however, will cause you to sink too much into it, leading to spinal misalignment. The right level of firmness will depend on your sleep position (more on that below) and body weight (heavier builds may need more firmness than lighter builds). * **Material:** The right material mattress can keep you cool and reduce allergens, both of which contribute to a good night’s sleep. Foam and latex may be cooler than wool and gel, for example. And foam can help with motion isolation, which stops bed partners from feeling each other's movements during the night. * **Size:** In general, if you share a bed with someone, a larger mattress will make it less likely you’ll disturb each other at night. But a bigger size mattress isn’t always better. You need to think about your bedroom size and budget, too. * **Price range:** The cost of mattresses can vary wildly. And while good sleep is worth the investment, the most expensive mattress isn’t always the best one for you. Mid-range priced mattresses work well. * **Comfort:** Getting enough sleep is the best thing you can do for your energy levels and overall health. There’s not a lot of research into the best mattress types, so go for something you find comfortable. When thinking about what’s important to you in a new mattress, think about how you wake up each morning. Do you have any neck or shoulder pain? Did your partner wake you up when they rolled over in the night? Or did you feel hot and sweaty? Getting the right mattress is important as it plays a huge role in how comfortable you feel in bed. And comfort plays a huge role in how easily you can fall asleep and stay asleep through the night. Getting and staying comfortable becomes even more important as we age or if we have health conditions or areas of pain. But comfort is subjective. What an online mattress quiz or mattress brand article tells you is the best mattress for you may not be the most comfortable for you. And therefore may not help you maximize your time in bed. Think about firmness, material, size, and cost, of course, but remember that comfort should be your number one priority. There are some comprehensive guides out there to help you when you’re further along in your buying journey. We’ll be diving into the science of mattresses and offering unbiased advice so you know what to look for (and what to avoid), but we won’t be linking any products specifically. More on those resources soon. ‍ ## What is the Best Mattress? The short answer is: there is no one best mattress. There’s not enough scientific evidence to say which mattress is best, and the ideal mattress all depends on your sleep position, body type, and if you have any aches, pains, or health conditions. And that’s not even taking into account price, size, and material preference. And when we turn to science for answers? There aren’t many. There isn’t a lot of research into mattresses, and the research we do have has a few problems. Studies are often small and observational, and many look at mattresses for those with health issues (like back pain) and not the general population. Many studies also take place in sleep labs, so results may not carry over to sleeping at home in your own bed. Many studies don’t take into account how different our body sizes and shapes are, and there are even conflicting results across the research. They often use self-reported sleep quality data, and when measuring comfort, again, this is subjective. Plus, studies on mattresses are short — sometimes under a month — compared to the years and years you’ll be sleeping on one. So, it’s hard to say for sure what the best mattress really is. One [2019 review](https://peerj.com/articles/6364/) even states there’s not enough evidence to state the ideal spinal alignment or body pressure distribution, making it hard to evaluate mattresses. And some [mattresses on the market](https://go.gale.com/ps/i.do?p=AONE&u=googlescholar&id=GALE%7CA547840887&v=2.1&it=r&sid=googleScholar&asid=4d7fe813) have never been compared scientifically. All this may sound confusing, but it’s actually good news! There is no one best mattress, so you’re free to pick the one that’s the most comfortable for you. Here’s a roundup of some of the research we do have on mattresses highlighting which features can improve your sleep: A [2021 systematic review](https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5) (with a focus on back pain) looked at mattress research and found the most comfortable mattresses that lead to better sleep quality: * Maintained a higher body temperature during sleep * Supported the “column curve,” or natural curves of the spine and neck * Minimized unnecessary body movements A [small 2006 study](https://www.sciencedirect.com/science/article/abs/pii/S0169814106001508) found that when sleeping on a “comfortable” mattress, participants’ skin temperature, [sleep efficiency](https://www.risescience.com/blog/sleep-efficiency.md) (the percentage of time you spend in bed actually sleeping), and percentage of [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md) was higher. Body temperature, time awake during the night, and light sleep were lower. The study also notes that there’s no evidence supporting the fact that mattress firmness can make a difference on sleep quality. A [2012 study](https://content.iospress.com/articles/work/wor0312) found mattresses with poor stability made people move more at night, which wasn’t ideal for sleep. But highly compressible mattresses (mattresses that compress a lot when you lay on them) could put pressure on nerves and blood vessels by keeping you too still. A [2009 study](https://www.tandfonline.com/doi/abs/10.1080/09291010903557187) — on healthy participants, but only 32 of them — compared latex and spring mattresses. Both types of mattresses improved sleep, including sleep efficiency, sleep onset latency (how long it takes to fall asleep), and motor activity (body movement). But despite this, self-reported sleep quality didn’t improve. The study concluded: “Future studies should investigate if sleep quality improvement is merely due to the introduction of a new mattress or prevalently to the technological features of the mattress.” Again, this takes the stress off. Your sleep may improve just by getting a new mattress, no matter what mattress that is. ‍ ## What Mattress Do Sleep Doctors Recommend? We turned to our sleep advisor and medical reviewer, Dr. Chester Wu, to get a sleep doctor’s take on the subject. Here’s what he had to say: > “There’s not a lot of conclusive research on mattresses, so it can be confusing when shopping for a new one. Look for a medium-firm mattress. These seem to be best at keeping your head, neck, and spine aligned, which is important for pain-free, comfortable sleep.” RISE Science Medical Reviewer Dr. Chester Wu ‍ ## How Do I Know if I Need a New Mattress? ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can guide you through 20+ sleep hygiene habits each day. Before you go mattress shopping, make sure you actually need a new one in the first place. There’s no set rule, but in general, you should consider replacing your mattress every eight years. But many factors influence how long mattresses last, and while the industry seems to agree on the eight year mark, there’s not much evidence behind this number. Some materials, like foam or latex, may last 10 to 15 years. But if you’re regularly waking up with new aches and pains, your mattress shows signs of wear and tear or sagging, or you’re uncomfortable, you might be due a new mattress. There’s not enough [evidence](https://www.sciencedirect.com/science/article/abs/pii/S000368700700004X) to say whether you need a new mattress as you age, but comfort may become harder and will be even more important as sleep gets harder, too. You may need a different mattress if health issues (like back pain) develop. If you’re looking into a new bed setup because you’re struggling to sleep or you’re experiencing pain, there are a few (cheaper) things you can try first: * **Sleep in a different position:** Sleeping on your front? You might get neck and shoulder pain. Sleeping on your back? That can make [snoring](https://www.risescience.com/blog/how-to-stop-snoring.md), sleep apnea, and acid reflux worse. Try switching up your sleep style to suit your needs. We’ve covered the [best side to sleep on](https://www.risescience.com/blog/best-side-to-sleep-on.md) here. * **Try different pillow placements:** Where you place your pillow can make a difference to pain and comfort, and pillows can keep you in the right sleep position. We’ve covered more on [proper pillow position for sleeping](https://www.risescience.com/blog/proper-pillow-position-for-sleeping.md) here and [whether you should sleep without a pillow](https://www.risescience.com/blog/sleeping-without-a-pillow.md) here. You can also try a weighted blanket, which[research](https://pubmed.ncbi.nlm.nih.gov/32536366/) shows may help those with insomnia. * **Improve your sleep hygiene:** Your mattress may not be to blame for your sleep struggles. [Poor sleep hygiene](https://www.risescience.com/blog/poor-sleep-hygiene.md) will make it hard to sleep, even on the perfect mattress. We’ve got advice on what to do below and RISE can guide you through 20+ sleep hygiene habits daily. If you’re considering a new mattress to deal with a health issue, we’ve got advice on: * [Sleeping with allergies](https://www.risescience.com/blog/allergies-worse-at-night.md) * [How to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [How to sleep with lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * [Menopause sleep problems](https://www.risescience.com/blog/menopause-sleep-problems.md) * [Why do I sweat in my sleep?](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) ‍ ## Do I Need a Mattress Topper? Need a new mattress but can’t afford one? Try a mattress topper. There are many different types and, again, the best one for you will be the one you find most comfortable. A [2020 study](https://www.sciencedirect.com/science/article/abs/pii/S0169814119305426) found a soft topper that was 30 millimeters (about an inch) thick was best. It helped to reduce body pressure and temperature and keep the spine aligned. Another [study](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197521) found high rebound mattress toppers (think firm and supportive, or the opposite of memory foam, which is low rebound) created a larger decline in core body temperature. You need a drop in body temperature to help you fall asleep. This body temperature decline was linked to an increase in deep sleep. Mattress toppers can even help those with lower back pain. One [study](https://journals.sagepub.com/doi/10.1191/0269215503cr640oa) found a low-pressure inflatable mattress topper helped those with chronic pain have fewer sleep disruptions, feel less pain, and get more sleep overall. ‍ ## What is the Best Mattress for Side Sleepers? If you’re a side sleeper, you’ll be putting pressure on your shoulder and hip. You want your mattress to be soft enough that it doesn’t cause any pain on these pressure points. But you don’t want a mattress that’s so soft you sink too far into it, causing your spine to be out of line with your head and neck. Your best bet is probably a mattress that’s medium or soft, depending on your personal preference. The softer the mattress, the more it can conform around your hip and shoulder, providing pressure relief. But you want to find the right level of contouring so that your back stays aligned. Latex, gel, and memory foam mattresses can mold to your pressure points without being too firm. **Pillow tip:** Choose a pillow that’s thick enough to fill the space between your head and the mattress when your neck is straight. A pillow between your knees can help keep your spine and hips aligned. **The best mattress for side sleepers:** Medium or soft firmness. Memory foam, latex, or gel materials. ‍ ## What is the Best Mattress for Back Sleepers? Just like in any position, it’s crucial back sleepers keep their head, necks, and spines in alignment. As you’re laying in a relatively straight line already, a good mattress for you may be one that’s medium, firm, or very firm. A soft mattress can cause your back to sag into it too much, creating a bad posture. Memory foam, pocket sprung, or innerspring mattresses can provide support. **Pillow tip:** Choose a pillow that’s not too thick so you don’t push your head forward too much. A pillow under your knees can promote the natural curve of your spine. **The best mattress for back sleepers:** Medium, firm, or very firm. Memory foam, pocket sprung, innerspring. ‍ ## What is the Best Mattress for Front Sleepers? Most experts recommend you avoid sleeping on your front. It puts a lot of pressure on your neck and spine, and your head is often twisted at an unnatural angle, or pushed back into an uncomfortable position by a pillow. But if you can’t sleep in any other position, don’t sacrifice shut-eye. When choosing a mattress, try medium or firm. This should keep your spine as aligned as possible, stopping you from sinking into the mattress too much and creating an unnatural arch in your back. For stomach sleepers, memory foam or pocket sprung mattresses can provide support for pressure points. **Pillow tip:** Choose a thin pillow or skip the pillow altogether to keep your head as low as in line with your spine as possible. A thin pillow under your hips can also help with alignment. **The best mattress for front sleepers:** Medium or firm. Memory foam or pocket sprung. ‍ ## What is the Best Mattress for Combination Sleepers? Bad news for combination sleepers, you’re the hardest to mattress shop for as you move between different positions during the night. But most of us are combination sleepers to some degree. It can be tricky to choose a firmness level if you’re tossing and turning all night. Your best bet is to go off of feel. For example, if you often wake up with shoulder and hip pain, you might spend more time on your side during the night and need a softer mattress. If you get back pain, a firmer mattress might be better. Try medium firmness, which may be a good compromise. Avoid going for either extreme — very soft or very firm — if you’re a true combination sleeper. Hybrid mattresses, which contain both springs and foam, latex, or gel, can help provide enough support without being too firm. **Pillow tip:** Keep an extra pillow nearby to grab if you wake up in the night and need to get comfortable in a different position. **The best mattress for front sleepers:** Medium firmness, or go off feel. Hybrid materials can offer support and softness. ‍ ## What is the Best Mattress for Back Pain? Back pain is not only a problem during the day. It can stop you from falling asleep or wake you up in the night. And as sleep loss can make pain harder to deal with, getting the right mattress for back pain is vital. A medium-firm mattress may be best. Too firm and you’ll put pressure on sore areas. Too soft and you’ll sag into the mattress, creating bad posture and possibly more pain. A [2021 systematic review](https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5) on mattresses for back pain concluded: “Based on data reported by literature, it can be claimed that medium-firm mattresses offer more advantages to subjects with non-specific low back pain. Studies have demonstrated, indeed, that these mattresses improve sleep quality and reduce risk of developing low back pain.” Another [study](https://www.researchgate.net/publication/26708867_Changes_in_back_pain_sleep_quality_and_perceived_stress_after_introduction_of_new_bedding_systems) found when participants with minor back discomfort slept on a new medium-firm mattress for 28 days, their sleep quality, sleep efficiency, and back discomfort improved. This was compared to their old mattress. If you’ve got back pain, it’s even more important to think about your sleep position and getting a mattress to suit this. One [study](https://www.sciencedirect.com/science/article/abs/pii/S0003687010000724) looked at participants with low back pain. They were prescribed a medium-firm mattress layered with foam and latex to suit their primary sleeping position. After four weeks, participants reported an improvement in pain and stiffness, and the pain got even better after eight to 12 weeks. At the end of the experiment, the number of days when participants experienced poor sleep and discomfort had decreased significantly. A customized mattress may also help. A small [2022 study](https://link.springer.com/article/10.1186/s41606-022-00073-x) looked at those with chronic lower back pain. Participants spent a night on their own mattress, three nights on an experimental mattress designed to reduce spinal curvature in the side sleeping position, then a final night back on their own mattress. The results showed the experimental mattress reduced pain scores by 18% and improved comfort scores by 25%. But there was no change in pain and stiffness when getting up in the morning and no change in sleep quality. ![Example of configuration of zonal support mattress](/assets/643c6814109e0c671377e432_Vz2PQSa2hbAfo84k8idBstGMrMBA78ukzd6mq2fNoigtcAdOddv79-_rAklE9mQhJ0YBEBsS9AV0VTJd1Dk00SaHTExnpqcekotc_fHd493RyhiTMoHPwsy__DWfRZIvAEpCa70n5nWhebT_9VqCse0.png) The experimental mattress that can help reduce back pain. Source:[https://link.springer.com/article/10.1186/s41606-022-00073-x](https://link.springer.com/article/10.1186/s41606-022-00073-x) If you don’t have back pain currently and you’re trying to avoid it in the future, there’s even less evidence on which mattress is best. The [2021 research](https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5) we shared above states more research on prevention needs to be done as no one answer has been found. But the paper does highlight that a medium-firm mattress, once again, may help those with occasional stiffness, but not necessarily pain. **Pillow tip:** Aim to keep your neck, spine, and hips in line. Try placing a pillow in between your knees on your side, under your knees on your back, or under your hips on your front. **The best mattress for back pain:** Medium-firm. ‍ ## What is the Best Mattress for Allergies? Ever crawled into bed only for your allergies to kick in? You’re not imagining it. [Allergies do get worse at night](https://www.risescience.com/blog/allergies-worse-at-night.md) and your mattress can be one of the triggers. Dust mites thrive in mattresses — as well as pillows, bedding, carpets, and soft furnishings. But you can buy hypoallergenic mattresses that stop dust mites from getting in. Mattress with layers of foam or latex can resist allergens, including dust mites, mildew, and mold. And in general, man-made materials are best as natural materials can trigger allergies. Don’t want to buy a whole new mattress? You can buy an anti-allergy mattress cover that can act as a barrier against mites. Beyond the mattress, you can keep dust mite populations under control by washing your bedding once a week in 130-degree Fahrenheit water. **Pillow tip:** Go for hypoallergenic materials and wash your pillowcases once a week in 130-degree Fahrenheit water. **The best mattress for allergies:** Man-made materials like foam or latex. ‍ ## What is the Best Mattress for Overheating? Being too warm at night isn’t just uncomfortable, it can stop you from falling asleep as your body temperature needs to drop for you to drift off. If you’re a [hot sleeper](https://www.risescience.com/blog/why-do-i-get-so-hot-when-i-sleep.md), spring mattresses can provide more airflow and stay cooler than all-foam mattresses, which can trap heat. Gel mattresses can also conduct heat away from your body. You can also buy special cooling mattresses, although there’s not a lot of third-party research into how effective these are at improving your sleep. The [2021 systematic review](https://jorthoptraumatol.springeropen.com/articles/10.1186/s10195-021-00616-5) we mentioned above found some results for body temperature, too. It concluded that a high heat capacity mattress can reduce body temperature increases at night, which can [increase deep sleep](https://www.risescience.com/blog/how-to-get-more-deep-sleep.md) and reduce nighttime awakenings. Again, this research had a special focus on back pain. A small [2018 study](https://www.sciencedirect.com/science/article/abs/pii/S0031938417304365) had similar findings, though. It found high heat capacity mattresses increased deep sleep, subjective sleep quality, and sleep stability (staying asleep) compared to a low heat capacity mattress. High heat capacity mattresses created a greater drop in core body temperature, reduced the increase in skin temperature on the back, and delayed the increase in mattress surface temperature. To help counter any warmness from your mattress, be sure to set your thermostat to [65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), the ideal temperature for sleep. We’ve got more tips on staying cool for sleep here: * [Why do I sweat in my sleep?](https://www.risescience.com/blog/why-do-i-sweat-in-my-sleep.md) * [When should I be concerned about night sweats?](https://www.risescience.com/blog/when-to-be-concerned-about-night-sweats.md) * Why do I get so hot when I sleep? * Sleeping with socks on **Pillow tip:** Choose a pillowcase made of breathable materials like cotton or latex. **The best mattress for temperature:** Spring or gel mattresses. ‍ ## How to Get Better Sleep? ![RISE app screenshot showing you when to limit caffeine intake](/assets/66edd7a1aa10399a9c65a289_62227187c9c44c4b79629e2f_6KPT2_ePryOui7WrbqTO7dvZJglXcDjcQh08cJRW1568p66dYBnH9kGjfia_yWuoJtCcP41Md0LJNRiR9rghGtmp9mOQIet-OTba4PBzKP5QLg2yUouk8pNbBsZDZ.jpeg) The [RISE app](https://www.risescience.com/.md) can tell you when to do 20+ sleep hygiene habits daily. Having the right mattress is only one piece of the puzzle when it comes to getting a good night’s sleep. And while there’s not a lot of research backing up the best mattress, there is plenty of scientific evidence behind other aspects of sleep hygiene. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the set of behaviors you can do to help you fall and stay asleep each night. Here’s what to do: * **Get bright light first thing:** Aim for at least 10 minutes of light as soon as possible after waking up or 15 to 20 minutes if it's overcast or you’re getting light through a window. This resets your body clock, helping you feel sleepy come bedtime. * **Avoid light close to bedtime:** Dim the lights and put on [blue-light blocking glasses](https://www.risescience.com/blog/blue-light-glasses-benefits.md) about 90 minutes before bed (we recommend [these](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M)). Bright light in the evenings can make it harder to drift off. * **Avoid caffeine, large meals, intense exercise, and alcohol too late in the day:** Check RISE for when to avoid each one daily. * **Keep your bedroom dark, cool, and quiet:** Beyond your mattress, perfect your sleep environment by setting your thermostat to 65 to 68 degrees Fahrenheit, using blackout curtains, and wearing [earplugs](https://www.amazon.com/dp/B005YUW7A2/) and an [eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6). The RISE app can guide you through 20+ sleep hygiene habits each day to make them easier to stick to. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Don’t Let Mattress Shopping Keep You Awake The world of mattresses is a confusing one. There are so many features to choose from and styles to consider. But despite being important for our sleep and health, there’s not a lot of scientific evidence pointing towards the best mattress. Our advice? Focus on finding the most comfortable mattress for you. Take your time when testing in-store mattresses, think about how the mattress feels, and which one can keep your spine in alignment when in your preferred sleep position. Make the most of any trial periods where you can test out a mattress in your own home and overnight. To help you fall asleep, no matter which mattress you choose, maintain excellent sleep hygiene each day. The [RISE app](https://www.risescience.com/.md) can help by reminding you when to do 20+ healthy sleep hygiene habits. With good sleep hygiene, you’ll already be on your way to better sleep and more energy on any mattress. ## Next Steps Want to get product recommendations? We read through many online guides that dig into the nitty gritty of mattress buying. Here are some of the most useful. * *The New York Times:* [*How to Choose a Mattress*](https://www.nytimes.com/wirecutter/guides/buying-a-mattress/) *(which shares feedback from mattress testers)* * Sleep Foundation: [How to Choose a Mattress](https://www.sleepfoundation.org/mattress-information/how-to-choose-a-mattress) (which dives into mattresses for children and different body weights) * Healthline: [How to Choose a Mattress: Sleeping Positions, Body Type, and More](https://www.healthline.com/health/healthy-sleep/how-to-choose-a-mattress) (which covers questions to ask in store and online when mattress shopping) But be aware, many of the mattress-buying guides you’ll find online come with affiliate links to certain mattress companies. That means the advice can be biased. They can be great for gaining an understanding of the products out there and going over your final considerations before buying. ## FAQs ### How do I know what kind of mattress is best for me? There’s no one best mattress. Look for one you find comfortable and one that helps keep your head, neck, and spine aligned. Side sleepers may benefit from a softer mattress, whereas back and front sleepers may need a firmer mattress. ### How do I know what firmness of mattress I need? There’s no one best firmness of mattress. Look for one you find comfortable and one that helps keep your head, neck, and spine aligned. Side sleepers may benefit from a softer mattress, whereas back and front sleepers may need a firmer mattress. Heavier builds may need a firmer mattress, too, compared to lighter builds. ### Is it better to sleep on a hard mattress or soft? There’s not much evidence on whether it’s best to sleep on a hard mattress or soft. Opt for what you find most comfortable and what helps keep your head, neck, and spine aligned. Side sleepers may benefit from a softer mattress, whereas back and front sleepers may need a harder mattress. Heavier builds may need a harder mattress, too, compared to lighter builds. ### What to ask when buying a mattress? When buying a new mattress, ask about firmness, material, size, and price. But the most important thing is how comfortable you find it and how well a mattress can keep your head, neck, and spine aligned. Test this out for yourself. ### Best type mattress for side sleepers There’s no one best type of mattress for side sleepers. Choose the one that’s most comfortable for you. In general, side sleepers may benefit from a medium or soft mattress. This should be soft enough to not cause pain on pressure points, but not so soft or hard that it causes your spine to be misaligned. ### How to choose a mattress for back pain There’s no one best type of mattress for back pain. Choose the one that’s most comfortable for you. In general, medium-firm mattresses can help those with back pain get more sleep and feel less pain. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Sleep Position Is Best for Sleep Apnea? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-sleep-position-is-best-for-sleep-apnea domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Sleep Position Is Best for Sleep Apnea? Published 2022-11-09 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![Man sleeping on side, which is the best sleep position for sleep apnea](/assets/636ad1c280af217e208bde80_what-position-is-best-for-sleep-apnea-n.avif) For most people, the best sleep position is the one they can fall asleep in most easily. But as we develop health conditions or get older, finding a sleep position that helps us both get enough sleep and alleviate any health symptoms is important. When you have sleep apnea, your airways close and can cut off your breathing 30 times or more an hour. This leads to low oxygen levels and serious sleep disruption. So, anything you can do to keep your airways open is hugely beneficial, and one of those things could be sleeping in the right position. Below, we’ll dive into the best sleep position for sleep apnea and how you can change your natural sleeping position to help your condition. Plus, we share how the [RISE app](http://v/) can help improve your sleep and energy levels, even when sleep apnea is disrupting your nights. ‍ [What is sleep apnea?](#sleep) [What sleep position is best for sleep apnea?](#position) [How to change your natural sleep position?](#change) [What to do if I can’t sleep on my side?](#side) [How can I improve my sleep with sleep apnea?](#improve) ‍ ## What is Sleep Apnea? Sleep apnea is a sleep disorder that causes you to stop breathing for 10 seconds or longer throughout the night. When your brain realizes this, it wakes you up to kick-start your breathing again, either resulting in you waking up gasping for breath or waking up just enough to start breathing again, but not enough to notice the disruption. There are three types of sleep apnea: * Obstructive sleep apnea (OSA) — when the muscles in your throat relax, closing your airways and cutting off airflow. * Central sleep apnea (CSA) — when your brain doesn’t send the correct signals to your respiratory muscles. * Mixed or complex sleep apnea — a combination of both obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea is more common, and it’s what most people mean when they say “sleep apnea.” This is what we’ll be referring to when we say sleep apnea from here on out. The symptoms of sleep apnea include: * Snoring * Waking up gasping for breath * Sleep fragmentation, or [waking up often during the night](https://www.risescience.com/blog/waking-up-in-the-middle-of-the-night.md) * [Waking up often to use the bathroom](https://www.risescience.com/blog/why-do-i-pee-so-much-at-night.md) * Waking up with a dry mouth * [Waking up with a sore throat](https://www.risescience.com/blog/why-does-my-throat-hurt-when-i-wake-up.md) * [Morning headaches](https://www.risescience.com/blog/waking-up-with-headaches.md) * [Excessive daytime sleepiness](https://www.risescience.com/blog/excessive-daytime-sleepiness.md) * [Difficulty concentrating](https://www.risescience.com/blog/how-to-focus-better.md) * Memory problems * Mood swings You can learn more about [how to know if you have sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) here. ‍ ## What Sleep Position is Best for Sleep Apnea? Side sleeping is considered the best position for sleep apnea for a few reasons. Here’s why. ### Back Sleeping Can Make Sleep Apnea Worse About [56% of patients have position-dependent sleep apnea](https://link.springer.com/article/10.1007/s11325-012-0683-5), meaning their apnea index (the measure of how severe sleep apnea is) improves by 50% or more when they sleep in a position that isn’t on their back. [Research](https://academic.oup.com/sleep/article/7/2/110/2753324) shows the number of sleep apnea episodes can double when sleeping on your back (also known as the supine position) compared to sleeping on your side. For some, sleep apnea can even be completely [eradicated](https://link.springer.com/article/10.1007/s11325-020-02255-2) by avoiding back sleeping, and for others, it can significantly improve their symptoms. Both the [frequency of apneas](https://link.springer.com/article/10.1007/s11325-020-02255-2) (times when breathing stops) and the duration of these episodes can be decreased by sleeping in the correct position. Why is back sleeping so bad? When you sleep on your back, it’s easier for your tongue to fall back and cover your airways and for gravity to pull soft tissue into your airways, obstructing them. ### Side Sleeping Can Keep Airways Open and Reduce Sleep Apnea Symptoms When you sleep on your side, your airways are less likely to collapse and your tongue and soft tissue are less likely to get in the way and stop you from breathing during the night. Stretching out when side sleeping, rather than curling up in a tight fetal position, can help increase lung capacity while sleeping, too. One [study](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-2003-36658) found when sleep apnea patients wore a vest with hard foam on the back, making back sleeping uncomfortable, they switched to sleeping on their sides. Their respiratory-disturbance index (a measure of how many times breathing stops, is shallow, or is difficult enough to wake someone up) dropped from about 39 times an hour when back sleeping to about 8 times an hour when side sleeping. The amount of time spent sleeping with low oxygen levels and the amount of time spent snoring also dropped. The study was small, so more research needs to be done, but nine out of 12 participants were cured of their sleep apnea and a further two participants saw huge improvements in their conditions. Only one participant, who was 76 years old, saw no improvements, but sleep can be much harder to get as we age. Side sleeping has also been shown to reduce the number of apneas in those with [central sleep apnea](https://academic.oup.com/sleep/article/29/8/1045/2708458), where the brain doesn’t send the correct signals to your respiratory muscles. As changing sleep position can reduce sleep apnea episodes in some patients, it can be useful for those who don’t respond to other sleep apnea treatments. ### Right-Side Sleeping May Improve Symptoms Further When it comes to side sleeping, opting for your right side may help reduce sleep apnea symptoms even further. One [sleep study](https://pubmed.ncbi.nlm.nih.gov/21678115/) found sleeping on the right side decreased the frequency of sleep apnea events in patients with moderate-to-severe sleep apnea. There wasn’t a difference for those with mild sleep apnea, however. While those with heart failure are recommended to sleep on their right, this position may make heartburn symptoms worse for those with gastroesophageal reflux disease (GERD) or for pregnant women. More research needs to be done here, and some experts simply recommend sleeping on either side, so you should find the side that’s most comfortable for you. ### Side Sleeping Can Be Used with Other Sleep Apnea Treatments Those with mild sleep apnea may find a change in position is all they need to improve their condition, but others may still need treatments to manage their breathing at night. Sleeping on your side can be one treatment option among many, and it may even mean you can use treatments like a continuous positive airway pressure (CPAP) machine — a mask worn at night that pushes air into the airways to keep them open — less often. You may also be able to use a lower level of air pressure on your CPAP machine when sleeping on your side, compared to sleeping on your back, as you can breathe easier. CPAP therapy is the common first-line treatment for sleep apnea. However, the machines can be uncomfortable and loud, so many people struggle to use them long-term. Finding a sleep position that makes sleeping with a CPAP machine easier can help you stick to this treatment option. You should also speak to your healthcare provider about the best mask for you as there are different CPAP masks available to suit different sleep positions. Full-face masks can be harder to sleep with if you sleep on your side, but special pillows are available to make them more comfortable. Depending on your condition, you may be able to use a nasal mask that just fits over your nose and is more suited to side sleepers. ### Side Sleeping and Lifting the Head Position Can Reduce Snoring Those with sleep apnea often snore loudly, waking their partner up and disturbing their own sleep. But the right sleeping position could help this, too. A [2015 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676069/) looked at people with mild-to-moderate sleep apnea who used a head-positioning pillow designed to make side sleeping more comfortable and lift the head and neck when sleeping on the back. When sleeping with the pillow, both the severity and frequency of their snoring were reduced significantly. However, other [research](https://pubmed.ncbi.nlm.nih.gov/12683476/) shows snoring doesn’t decrease for sleep apnea patients who switch to sleeping on their side, so it all depends on your condition. You can learn [how to sleep when someone is snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) here. ### Side Sleeping Can Reduce Other Sleep Disturbances When you’ve got sleep apnea, you’re already experiencing serious sleep disturbances throughout the night, so the last thing you want are digestive issues or back pain waking you up and adding to this sleep loss. Luckily, side sleeping has been shown to improve these things, too. Side sleeping can help: * Reduce [lower back pain](https://www.risescience.com/blog/how-to-sleep-with-lower-back-pain.md) * Reduce [acid reflux](https://pubmed.ncbi.nlm.nih.gov/10445529/) * Reduce [teeth clenching](https://www.sciencedirect.com/science/article/abs/pii/S0012369216371252) — which is common in those with sleep apnea * Improve perceived [quality](https://pubmed.ncbi.nlm.nih.gov/6844798/) of sleep — although there isn’t a set [definition for sleep quality](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) yet While there are promising studies showing how side sleeping can help some sleep apnea patients, more research needs to be done. ‍ ## How to Change Your Natural Sleep Position? If your favorite sleeping position is on your back, it can be hard to suddenly start sleeping on your side. You may find it hard to fall asleep this way, or you may find yourself rolling onto your back in your sleep. You can try: * Experimenting with body pillows to make side sleeping more comfortable * Buying a [mattress](https://www.risescience.com/blog/what-mattress-is-best-for-me.md) that keeps your spine aligned when sleeping on your side * Using a thicker pillow to keep your spine aligned * Asking your partner to gently nudge or roll you over if they find you sleeping on your back during the night * Positional therapy [Positional therapy](https://link.springer.com/article/10.1007/s11325-012-0683-5) includes methods that stop people sleeping in the worst position, which in the case of sleep apnea is on your back. These methods include: * Special pillows that encourage side sleeping * Vests or belts that make back sleeping uncomfortable * Devices you wear around your chest that vibrate when you roll onto your back * Sleeping with foam wedges on either side of you that stop you from rolling onto your back One [study](https://pubmed.ncbi.nlm.nih.gov/21897774/) saw participants wear a device around their chests that vibrated when they rolled onto their backs. The results showed wearing the device for a week reduced back sleeping and reduced apnea-hypopnea index (AHI), a measure of how many times breathing stops or gets shallow. ‍ ## What to Do If I Can’t Sleep on My Side? If you find you really can’t sleep on your side, you don’t want to lose too much sleep on this. After all, you’re already losing enough with sleep apnea. But first, don’t give up. Side sleeping may be hugely beneficial to the sleep disorder, so it’s worth taking the time to experiment with different pillows and positional therapy devices to see if any can help you become a side sleeper. While side sleeping is best, consider sleeping on your front if you can’t train yourself to side sleep. Gravity will pull your tongue and soft tissue away from your airways, opening them up more than back sleeping will. Neck pain is a common complaint among stomach sleepers, though, so use a thin pillow to keep your spine aligned and reduce strain on your neck. While back sleeping is the worst sleeping position for sleep apnea, you can make it better by elevating your head and neck to stop gravity from collapsing your airways. You can lift your head up with a wedge-shaped foam pillow or an adjustable base bed. ‍ ## How Can I Improve My Sleep with Sleep Apnea? Sleep apnea is a serious sleep disorder that can be life-threatening if left untreated. So, if you think you have it, speak to a doctor to get checked out. While sleeping on your side may help to reduce symptoms, you may need further treatments to fully manage the condition. Sleep apnea treatments include: * Wearing a CPAP machine * Losing weight * Exercise * Oral appliances * Quitting smoking * Avoiding alcohol close to bedtime You can learn more about [treatments and how to get rid of sleep apnea](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) here. Beyond sleep apnea treatments, here’s what to do to get more sleep and boost your energy levels. ### Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/what-is-sleep-debt.md) is the measure of how much sleep you owe your body compared to your sleep need, which is the genetically determined amount of sleep you need. In the[RISE app](https://www.risescience.com/.md), we measure sleep debt over the past 14 nights. For example, if your sleep need is 8 hours 30 minutes, but you’ve only been getting seven hours of sleep recently, you’ll have built up a lot of sleep debt. You’ll also build up sleep debt as your sleep is disrupted by sleep apnea episodes throughout the night. When your sleep debt is high, everything from your productivity to your energy levels to general wellness is impacted. [Research](https://www.nejm.org/doi/full/10.1056/NEJM199304293281714) even shows sleep deprivation can increase the number of sleep apnea episodes you have at night, as well as make your snoring worse. But you can work to pay this sleep debt back. This first step is finding out your sleep need. The RISE app uses a year’s worth of phone use data and proprietary sleep-science-based models to work out your sleep need down to the minute. You may find your sleep need is much higher than you think, so you need to start giving yourself plenty of time to hit this amount of sleep each night. You can also use RISE’s sleep tracking to see how often you’re waking up during the night, and whether switching sleep positions is helping to reduce this. The app then works out how much sleep debt you’re carrying. We recommend keeping sleep debt to less than five hours to feel your best. To pay it back you can: * **Take naps:** Check RISE for the best time to do this to avoid disrupting your nighttime sleep. [What’s the best nap length for you?](https://www.risescience.com/blog/best-nap-length.md) * **Go to bed a little earlier.** [How to sleep early: steps to shift to an earlier bedtime](https://www.risescience.com/blog/how-to-sleep-early.md)**.** * **Sleep in a little later:** Keep this to an hour or two so you don’t mess up your body clock. [Should you be sleeping in on your day off?](https://www.risescience.com/blog/sleeping-in.md) * **Improve your sleep hygiene:** If you can’t spend more time sleeping, focus on sleep hygiene. This will help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. More on how to do this below. [Don’t let poor sleep hygiene ruin your quality of life](https://www.risescience.com/blog/poor-sleep-hygiene.md). *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### Improve Your Sleep Hygiene ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The [RISE app](https://www.risescience.com/.md) can help you do 20+ sleep hygiene habits daily. [Sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) is the name for the healthy sleep habits you can do to fall asleep faster and wake up less often during the night. With great sleep hygiene, you can ensure nothing else, beyond sleep apnea, gets in the way of a good night’s sleep and the sleep you do get with the condition is the best it can be. Sleep hygiene is important for everyone, but especially for those whose sleep is already compromised, and it can be hugely useful if you’re trying to get used to a new sleep position. Here’s what you can do: * **Get bright light first thing:** This resets your body clock, waking you up in the morning helping you feel sleepy at the right time later that evening. * **Avoid light in the evening:** Light suppresses the sleep hormone [melatonin](https://www.risescience.com/blog/what-does-melatonin-do.md), keeping you awake. About 90 minutes before bed, put on [blue-light blocking glasses](https://www.amazon.com/Uvex-S0360X-Ultra-spec-SCT-Orange-Anti-Fog/dp/B003OBZ64M) and dim the lights to stop this from happening. * **Avoid coffee, large meals, exercise, and alcohol close to bedtime:** These common sleep disruptors can keep you up or wake you up during the night. If you have sleep apnea, [eating late may make symptoms worse](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/), and may also increase your sleep latency, time awake during the night, and light sleep. It’s recommended you avoid alcohol before bed anyway to reduce sleep apnea episodes. * ‍**Keep your bedroom cool, dark, and quiet:** [Aim for 65 to 68 degrees Fahrenheit](https://www.risescience.com/blog/best-ac-temperature-for-sleeping.md), [use blackout curtains](https://www.risescience.com/blog/sleeping-with-the-lights-on.md), and wear an[eye mask](https://www.amazon.com/gp/product/B00S5Q826U/ref=as_li_tl?ie=UTF8&tag=risescience-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00S5Q826U&linkId=178b8e692459704fb0e1c0c5c8ff09f6) and[earplugs](https://www.amazon.com/dp/B005YUW7A2/) to stop noise and light waking you up. The RISE app can guide you through 20+ sleep hygiene habits and tell you the ideal time to do each one depending on your own body clock to make them more effective. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ## Find the Best Sleep Position for You There’s plenty of research pointing to sleeping on your side as the best position for sleep apnea, but everyone’s different. You may find sleeping on your back is the only way you can sleep with a CPAP mask, for example, or sleeping on your front is the only other comfortable alternative to back sleeping for you. Before you give up on side sleeping, though, experiment with different pillows, positional therapy devices, and CPAP masks to see if you can make the position work for you. Besides sleep position, give yourself enough time to meet your sleep need and improve your sleep hygiene to make sure nothing else gets in the way of a good night’s sleep. The [RISE app](https://www.risescience.com/.md) can work out your individual sleep need and sleep debt, and coach you through 20+ sleep hygiene behaviors each day for better sleep and better days, even when managing sleep apnea. ‍ ## Your snoring and sleep apnea questions answered: * [How do you know if you have sleep apnea?](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md) * [How to get rid of sleep apnea: 11 treatment options](https://www.risescience.com/blog/how-to-get-rid-of-sleep-apnea.md) * [Sleep apnea and weight gain: can the link be broken?](https://www.risescience.com/blog/sleep-apnea-and-weight-gain.md) * [Can you take testosterone if you have sleep apnea?](https://www.risescience.com/blog/testosterone-and-sleep-apnea.md) * [Why am I snoring all of a sudden? Causes and how to stop it](https://www.risescience.com/blog/why-am-i-snoring-all-of-a-sudden.md) * [How to stop snoring: 16 methods for a quiet night's sleep](https://www.risescience.com/blog/how-to-stop-snoring.md) * [How to sleep when someone is snoring](https://www.risescience.com/blog/how-to-sleep-when-someone-is-snoring.md) ‍ ## FAQs ### What is a good position to sleep in if you have sleep apnea? Sleeping on your side is a good position to sleep in if you have sleep apnea. Side sleeping keeps your airways open, helping to reduce the number of sleep apnea episodes each night. Sleeping on your right may be even more beneficial than on your left, although more research needs to be done on this. ### What is the worst position to sleep in with sleep apnea? The worst position to sleep in with sleep apnea is on your back. This is because gravity causes your tongue to fall back and soft tissue to block your airways, stopping you from breathing. Try sleeping on your side, which keeps airways open and has been shown to reduce sleep apnea episodes. ### Does sleeping with your head elevated help sleep apnea? Yes, sleeping with your head elevated can help sleep apnea as it stops gravity from causing your tongue and soft tissue to fall back and block your airways. You can elevate your head with a wedge-shaped pillow or an adjustable base bed. ### Does sleeping face down help sleep apnea? Sleeping on your side is the best position for sleep apnea, but stomach sleeping may be better than sleeping on your back. This is because it stops gravity from closing your airways while you sleep. If you sleep face down, use a thin pillow to avoid neck strain. ### How do you keep your airways open while sleeping? Sleeping on your side can help to keep your airways open while sleeping. Sleeping with your head elevated can help if you sleep on your back. Treatments like a CPAP machine and oral appliances can also keep airways open. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Hygiene [View all](https://www.risescience.com/topics/sleep-hygiene.md) [Blog ![](/assets/669d97382080b31285a64fbf_sleep-quality-vs-quantity_result.avif) Sleep Hygiene #### Sleep Quality vs. Sleep Quantity: What Matters More? 16 MINS](https://www.risescience.com/blog/sleep-quality-vs-sleep-quantity.md)[Blog ![](/assets/666bad9656ee8ec18aec7648_how-to-fall-asleep-in-10-seconds_result.avif) Sleep Hygiene #### How to Fall Asleep in 10, 40, or 60 Seconds, According to Science 8 MINS](https://www.risescience.com/blog/how-to-fall-asleep-in-10-seconds.md)[Blog ![](/assets/665cc9db8a510ac1b4cc08de_magnesium-for-menopause-night-sweats-and-hot-flashes-n_result.avif) Sleep Hygiene #### Magnesium for Hot Flashes and Night Sweats: Does It Really Help? 12 MINS](https://www.risescience.com/blog/magnesium-for-menopause-night-sweats-and-hot-flashes.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: What Time Should You Stop Eating To Lose Weight? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # What Time Should You Stop Eating To Lose Weight? Published 2022-10-12 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Key Takeaways * Stop eating two to three hours before bed to avoid weight gain. Finishing meals earlier than this may help boost weight loss. * To stop eating late at night try brushing your teeth after dinner, eat balanced meals, consider time-restricted eating or intermittent fasting, and get enough sleep to help regulate your hunger hormones. * Use the [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=what+time+should+you+stop+eating+to+lose+weight) to see when you should have your final meal each day based on your individual circadian rhythm. The app guides you through 20+ sleep hygiene habits to help you meet your sleep need each night and live in sync with your circadian rhythm, two things that also help to maximize weight loss. Losing weight is hard. You need to think about working out, eating the right things, and [getting enough sleep](https://www.risescience.com/blog/why-cant-i-lose-weight.md). But as well as *what* you eat, don’t forget to think about *when* you eat. Eating too close to bedtime or at night can not only make losing weight hard, it can actually cause you to gain more weight. And that’s not to mention the whole host of other health issues late-night eating can lead to. Below, we’ll dive into why late-night eating can sabotage your weight loss efforts and what time you should aim to be done with dinner each day to stop that from happening. ‍ [What time should I stop eating to lose weight?](#lose) [When to stop eating to improve sleep?](#improve) [When to stop eating to improve glucose tolerance?](#glucose) [How to stop eating late at night?](#late) ‍ ## What Time Should I Stop Eating to Lose Weight? Many of us know reducing calories, exercising, and getting enough sleep can help us lose weight. But you might be sabotaging your [weight loss](https://www.risescience.com/blog/what-is-the-best-way-to-lose-weight.md) efforts simply by eating your last meal too late in the day. There’s a few reasons for this: * Late-night eating is often unhealthy eating. * Your body can’t digest food as well in the evening . * Late-night eating leads to out of sync body clocks, which can lead to weight gain. Let’s dive into those three things in more detail. ### Late-Night Eating is Often Unhealthy Eating Firstly, our food choices tend to be unhealthier in the evenings. Our [self-control](https://www.sciencedirect.com/science/article/abs/pii/S0950329316301343?via%3Dihub) has often been used up on other things earlier in the day, so we tend to reach for junk food or sugary snacks. One [study](https://pubmed.ncbi.nlm.nih.gov/25439026/) found later timing of your last meal, eating more frequently, and a shorter duration between your last meal and sleep were linked to consuming a higher number of calories. The research concluded that later meal timings, especially close to sleep, could lead to weight gain due to eating more calories each day. ### Your Body Can’t Digest Food as Well in the Evenings ![RISE app screenshot showing you when to have your last large meal of the day](/assets/625811b2fc98cd82b0ced08b_IIztYWYX7Y9OdNVZGGkwitWHyOZioN2z27-iHzhB9TyNyoi6v97m9N6E-eh08ci0ErIT2HUi3pk8KMgkKYUD5ATNwMSO4qVGP3Vd3K1GnYDs4wzR_1Byiwq-UQ-z3J9rBm0-H1X5.png) The RISE app can tell you when to finish your last meal each day. It’s not just the excess calorie intake that can cause weight gain, though. [Calories](https://pubmed.ncbi.nlm.nih.gov/29861661/) may be used more efficiently in the morning than in the evening, and your body is[better at digesting](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) food when it expects you to be active, i.e. during the day. One [study](https://pubmed.ncbi.nlm.nih.gov/21527892/) found higher body mass index (BMI) was linked to shorter sleep duration, later sleep timing, and eating food after 8 p.m. But even when sleep duration and timing were accounted for, eating after 8 p.m. was still associated with having a higher BMI. ### Late-Night Eating Leads to Out of Sync Body Clocks, Which Can Lead to Weight Gain Your circadian rhythm is your body’s internal [biological clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and dictates things like your sleep-wake cycle, when your body produces certain hormones, and when your body temperature fluctuates. You have one master body clock in your brain and peripheral body clocks found elsewhere in the body, like in the immune system, muscles, and digestive system. Light is the main influence on the timing of the master clock, but meal timing can influence the timing of your peripheral clocks. So, eating too late in the day (misaligning your meal timing with your light timing) can cause your body clocks to become out of sync with each other, which in turn can throw your metabolic processes off course. Over time, this desynchrony increases your [risk of obesity](https://www.tandfonline.com/doi/abs/10.1080/07420528.2019.1671439) and [abdominal obesity](https://www.risescience.com/blog/how-to-lose-belly-fat-naturally.md). One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499064/) found when mice were fed a high-fat diet out of sync with their circadian rhythms they gained significantly more weight than mice fed the same diet in sync with their circadian rhythms. For humans, the takeaway is it’s likely better to eat during the day, instead of at night when our bodies aren’t expecting food. Shifting your calories as well as your meal timings earlier could also help you lose weight. People who ate a [high-calorie breakfast](https://pubmed.ncbi.nlm.nih.gov/24467926/) lost more weight over a 12-week program than people who ate a high-calorie dinner. **As a general rule:** finish up dinner two to three hours before bed. This will keep your body clocks in sync and also mean late-night meals won’t disturb your sleep — which can also lead to weight gain. The [RISE app](https://www.risescience.com/.md) can tell you when to have your last meal based on your circadian rhythm each day. ### Consider Time-Restricting Eating and Intermittent Fasting Time-restricting eating (TRE) is when you only eat during a limited window each day, such as between 8 a.m. and 8 p.m. Most of the time, this is in sync with your circadian rhythm and not too late in the day. [Research](https://pubmed.ncbi.nlm.nih.gov/28295377/) suggests eating all your meals within a 12-hour window prevents excessive weight gain. And yet more [research](https://pubmed.ncbi.nlm.nih.gov/33302500/) shows time-restricted eating results in an average weight loss of 3% and a loss of fat mass, even without any caloric restriction. [Time-restricted eating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5760339/) has also been shown to boost immune function, reduce infection, and reduce inflammation. Helping individuals avoid the clock desynchrony that comes from differently-timed meal and light signals is one reason why TRE might help with weight loss and more. Intermittent fasting often goes one step further. You may eat only during shorter windows of time, such as six or eight hours, or you may cut your calories as well as eating within set hours. There’s no set definition for time-restricted eating and intermittent fasting, and the two are often used interchangeably. A [2018 study](https://www.sciencedirect.com/science/article/pii/S1550413118302535) found intermittent fasting with a six-hour feeding window and all meals eaten before 3 p.m. improved insulin sensitivity, blood pressure, oxidative stress, and reduced appetite. And these benefits were found even when participants didn’t lose any weight. So, you may choose to finish up your last meal even earlier to have a longer window when you’re not eating overnight. For example, if you have breakfast at 7 a.m., you’d want to finish dinner by 7 p.m. to be eating within a 12-hour window. **Heads-up:** More [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213043/) needs to be done on the long-term effects of time-restricted eating and intermittent fasting. ### Bonus: Get Enough Sleep to Control Your Hunger Hormones Leptin is a hormone responsible for satiety. That too runs on a [circadian rhythm](https://pubmed.ncbi.nlm.nih.gov/11231983/), with a peak around 2 a.m. (chronotype dependent), when you would naturally be sleeping, and the lowest point around noon (again, chronotype dependent), when you would naturally be awake and active. In simple terms, that means you should feel hungry during the day and shouldn’t feel hungry at night, which allows you to sleep soundly. But when you don’t meet your sleep need (the genetically determined amount of sleep you need) leptin levels are lower and ghrelin, the hormone responsible for hunger, is higher. This leads to overeating and weight gain. But sleep loss isn’t the only thing that affects leptin levels. Overweight individuals have a flattened leptin circadian rhythm, meaning that peaks and dips aren’t as strong, and they may feel hunger during the night. This, of course, may lead to overeating, weight gain, and eating during the night, which promotes circadian misalignment and sleep loss. Use RISE to find out your individual sleep need and start aiming for this each night to keep your hunger hormones in check. Learn more about [why you're always hungry](https://www.risescience.com/blog/why-am-i-always-hungry.md) here. ‍ ## When to Stop Eating to Improve Sleep? ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app can tell you how much sleep debt you have each day. Getting enough sleep each night is integral to losing weight as sleep deprivation messes with your hunger hormones, increasing ghrelin and decreasing leptin. But the time of day you eat also has an impact on your sleep. Eat too late in the day and you’ll increase your odds of heartburn and digestive issues keeping you up, and late meals also make it more likely you’ll wake up during the night, too. All this makes it harder to meet your sleep need, and when you don’t meet your sleep need, you’ll start building up sleep debt. This is the running total of how much sleep you owe your body. In the RISE app, we measure it over the past 14 nights. You can use the app to find out your individual sleep need ([it’s not eight hours for everyone](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md)!) and how much sleep debt you’re carrying. The sleep debt you have, the more likely you are to overeat and gain weight. Your diet will also take a hit: you’ll be craving unhealthy foods and have less self-control when you’re sleep deprived, too. Finishing up your last meal two to three hours before bed will not only help with weight loss directly, it’ll help you get the sleep you need each night, which will also help with weight loss. ## When to Stop Eating to Improve Glucose Tolerance? Eating and sleeping at the wrong times can change how your body stores fat. When you’re living out of sync with your circadian rhythm, your glucose tolerance is lowered. This means your body can’t dispose of glucose in your blood efficiently, and any glucose it can’t use may be stored as fat, especially around the belly area. Impaired glucose tolerance is also associated with insulin resistance, a risk factor for obesity and type 2 diabetes. Your [circadian rhythm](https://www.sciencedirect.com/science/article/pii/S2212877814000684) anticipates when you’ll be awake and asleep and adjusts your metabolism to match. Everything from [saliva production](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1331668/) to [colon movements](https://pubmed.ncbi.nlm.nih.gov/32134798/) to[insulin sensitivity](https://pubmed.ncbi.nlm.nih.gov/30531917/) follows a circadian rhythm. Your [glucose tolerance](https://www.pnas.org/doi/pdf/10.1073/pnas.1418955112) does too, and it’s lower in the evening and at night than in the morning. That means the same meal can impact your glucose levels differently depending on when you eat it. One [study](https://www.pnas.org/doi/pdf/10.1073/pnas.1418955112) had participants eat the same meal at 8 a.m. and 8 p.m., then sleep at night. Glucose tolerance was 17% lower in the evening than in the morning. Participants then ate at the same times, but slept during the day, and their evening glucose tolerance became even worse. This shows glucose tolerance is dictated by a circadian rhythm, but also that living out of sync with your circadian rhythm can lower glucose tolerance, which could increase your risk of diabetes and obesity. What’s more, [eating when you have high melatonin levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7349733/#R8) can impair your glucose tolerance as the hormone reduces your insulin resistance. Melatonin helps to prime your body for sleep, so you’ll have high melatonin levels late in the evening and at night. You may also have high levels if you’re out of sync with your body clock and your body is producing melatonin during the day, or if you take [melatonin supplements](https://www.risescience.com/blog/can-i-take-melatonin-every-night.md) during the day. You can learn more about [what melatonin does](https://www.risescience.com/blog/what-does-melatonin-do.md) here. Although there’s no set time for when you should stop eating to improve glucose tolerance, it’s yet another reason to keep meal times to during the day, and to avoid eating in the lead-up to bedtime. ‍ ## How to Stop Eating Late at Night? If you find yourself reaching for ice cream or popcorn at the end of the day more out of habit than hunger, here’s what you can do: ### 1\. Brush Your Teeth After Dinner Once you’re done with your last meal for the day, brush your teeth. You’ll be much less likely to reach for an evening snack if you’ve already tended to oral hygiene and don’t want to redo that again. ### 2\. Eat Balanced Meals Throughout the Day You’re going to feel late-night hunger pangs if you haven’t eaten enough or eaten well during the day. Spread your food intake across the day, so you eat less in the evening. An [October, 2022 study](https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00344-8) showed participants who front-loaded their food intake had greater satiety and lower hunger, allowing them to reduce calorie intake later in the day. Make sure you’re eating breakfast and lunch — don’t skip them in an attempt to hit your weight loss goals or when you’re too busy at work. Avoid junk food and sugary snacks, which don’t do much for you nutritionally. Eat a diet rich in veggies, fruits, complex carbohydrates, healthy fats, and protein. If you do find yourself hungry late at night and can’t wait until breakfast, opt for a healthy snack, like low-fat yogurt or fresh fruit. ### 3\. Consider Time-Restricted Eating or Intermittent Fasting To help you lose weight and break the habit of late-night eating, consider time-restricted eating or intermittent fasting. You might choose a 12-hour eating window that starts with a 7 a.m. breakfast, and therefore has to end by 7 p.m. Or you might opt for an even shorter window, finishing dinner earlier. ### 4\. Set a RISE Reminder The RISE app can tell you the best time to have your last meal depending on your circadian rhythm each day. You’ll get a reminder three hours before your Melatonin Window each night. Your Melatonin Window is the one-hour window of time when your body’s rate of melatonin will be at its highest. This is the ideal time to go to bed as melatonin primes the body for sleep. Sometimes you don’t even realize you’re reaching for a post-dinner snack, and a helpful reminder is all you need. ### 5\. Set Up a Wind-Down Routine Often, we reach for late-night snacks because it feels relaxing to snack on chips or chocolate in front of the TV. If this is the case for you, swap mindless eating for other relaxing late-night activities. Set up a [wind-down routine](https://www.risescience.com/blog/wind-down-time.md) that involves things like reading, journaling, listening to music, or doing yoga. Brushing your teeth can be included here too to reduce the temptation to snack. Use the RISE app to build your ideal evening routine, and get a reminder at the time you should start winding down for bed. ## Lose Weight With Earlier Dinners The bottom line is eating too close to bedtime can lead to everything from weight gain to diabetes to disrupted sleep, which itself can cause you to gain weight. To maximize your weight loss efforts, you need to think about *when* you eat, as well as *what* you’re eating. And getting the timing of meals right can help with weight management once you’ve shifted the pounds, as well as give you plenty of other health benefits. Aim to finish up your final meal two to three hours before bed, and consider finishing up even earlier than this to boost your weight loss efforts further. Use the [RISE app](https://www.risescience.com/.md) to see when you should have your final meal each day based on your individual circadian rhythm. The app can also guide you through 20+ sleep hygiene habits to help you meet your sleep need each night and live in sync with your circadian rhythm, two things that also help to maximize weight loss. ## FAQs ### Does eating before bed make you gain weight? Eating before bed can make you gain weight. You tend to go for unhealthier foods late at night and late-night eating can throw your body clocks out of whack and disturb your sleep, both of which can lead to weight gain. ### Does eating late cause belly fat? Eating late can cause belly fat as it disrupts sleep, messes up your body clocks, and people tend to go for unhealthier food options late at night. Stop eating two to three hours before bed to stop this from happening. ### What time should you stop eating to lose belly fat? There’s no set time you should stop eating to lose belly fat, but, as a guideline, you should avoid eating two to three hours before bed to stop it from disrupting your sleep and body clocks, which can cause belly fat gain. Studies show early dinners can help people lose weight. ### What are the benefits of not eating at night? The benefits of not eating at night include higher odds of falling asleep faster, staying asleep all night, and staying in sync with your circadian rhythm – all things that help you maintain your weight, give you energy, and improve your mental and physical well-being. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: When Are You Most Productive? Ask Your Circadian Rhythm published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/when-are-you-most-productive domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # When Are You Most Productive? Ask Your Circadian Rhythm Published 2022-08-26 Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder ## What You Need to Know * **Your Peak Productivity Hours Depend on Your Chronotype:** Whether you're a morning person or a night owl, your most productive hours depend on your chronotype. Knowing when you're naturally more energized can help you plan tasks for when you're at your best. * **Sleep Debt Affects Your Focus**: If you're carrying sleep debt, your ability to concentrate and think clearly suffers. Reducing that debt can improve your focus and productivity throughout the day. * **Boost Your Productivity with RISE**: The RISE app tracks your sleep debt and energy peaks, helping you schedule important tasks during your most productive hours. Get the most out of your day by working with your natural rhythm! Productivity can feel elusive. Sometimes you’re in the zone, speeding through tasks at a record pace. Other times, you’re dragging your feet trying to get anything, anything at all, ticked off from your to-do list. But what if we told you there are scientifically backed times of day when you’re more productive, and other times when you’re much better off simply taking a break and coming back refreshed? Below, we’ll dive into when most people are their most productive and how you can find out your unique productive peaks with the [RISE app](https://www.risescience.com.md). This allows you to work smarter, not harder, and make the most of this precious productivity when you have it. ‍ [When are you most productive?](#productive) [How do you find out when you’re most productive?](#find) [How to make the most of when you’re most productive?](#make) ‍ ## When Are You Most Productive? Your productivity will, of course, depend on what you’re working on and your environment. After all, it’s much harder to write a difficult report as your kid screams in the background than it is to respond to easy emails in peace and quiet. But there are a few biological facts that make a difference to when you feel most productive. ### Circadian Rhythm ![RISE app screenshot showing your energy peak and dip times](/assets/67101042f9a272804372b16c_62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvA.jpeg) The RISE app can show you your energy peaks and dips each day. Your circadian rhythm is your body’s [internal clock](https://www.risescience.com/blog/biological-clock.md). It runs on a roughly 24-hour cycle and dictates when you feel awake, sleepy, hungry, and when your body produces certain hormones. It even affects your [mental performance](https://www.nature.com/articles/s41598-018-28616-2#:~:text=Chronotype%20is%20an%20expression%20of,morningness%2C%20intermediate%2C%20and%20eveningness.) throughout the day. And due to this predictable cycle, your energy levels fluctuate in the roughly same way each day. It looks something like this: * You wake up and take some time to shake off [sleep inertia](https://www.risescience.com/blog/sleep-inertia.md) (or grogginess). * Your energy levels rise into the first energy peak of the day. * You experience the infamous afternoon dip. * Then your energy levels rise again for the second energy peak in the late afternoon or evening. * Then your body and brain slowly wind down until bedtime. The timing of these energy peaks and dips depends on how long and at what times you slept the night before, your [chronotype](https://www.risescience.com/blog/chronotype.md) — whether you’re an early bird, night owl, or in between — and your exposure to zeitgebers. Zeitgeber is German and science-speak for time-giver and is anything that times your circadian rhythm to the outside world. This includes light, exercise, and food. Not only do you have more energy during these energy peaks, you may do your most productive work. Research shows during your optimal circadian times you: * Perform better on tasks that require [attention](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136). * Your [mental performance](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) is more accurate and faster when doing novel tasks. * You better regulate your [emotions](https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/spc3.12136) and negative emotional reactions are lower. * You may even learn more — [school children](https://direct.mit.edu/rest/article-abstract/98/1/1/58293/How-the-Time-of-Day-Affects-Productivity-Evidence) learn more in the morning compared to later in the day. The caveat? You might be more productive at tasks that require [creativity](https://www.tandfonline.com/doi/abs/10.1080/13546783.2011.625663) and insight during your non-optimal times, like your afternoon dip in energy. So, when you’re most productive all depends on what kind of task you want to complete. If it’s concentrating on a tricky report, working on a coding problem, or delivering an important presentation, your peak performance will probably be during your morning energy peak. If, on the other hand, you want to brainstorm new ideas, you might have better luck in the mid-afternoon. The [RISE app](https://www.risescience.com/.md) can show you what your circadian rhythm looks like each day, including when the peaks and dips in your energy will be. ‍[Don't know what chronotype you are?](https://www.risescience.com/blog/what-is-my-chronotype.md) Learn more here. ### Ultradian Rhythms As well as your daily circadian rhythm, you go through another energy cycle called an ultradian rhythm. Ultradian rhythms are natural rises and falls in your energy levels over a period of about 90 minutes. The key here is to integrate breaks into your day. This gives your body and brain the chance to recover before the next spurt of productivity. Get up from your desk and go grab a glass of water or snack, head outside for some natural sunlight and exercise, or catch up with a colleague. ### Sleep Debt [Sleep debt is the running total of how much sleep you owe your body](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md). It’s measured against your sleep need, the genetically determined amount of sleep you need each night. And that amount of needed sleep is different for all of us. The average sleep need is [8 hours 10 minutes](https://www.nature.com/articles/srep35812), plus or minus 44 minutes or so, and [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of people may even need 9 hours or more sleep a night. If you don’t meet your sleep need, you’ll start racking up sleep debt. And when you have high sleep debt, everything you need to be productive is impacted, including: * [Cognitive performance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/) — including attention, working [memory](https://www.ncbi.nlm.nih.gov/books/NBK19961/), long-term memory, and decision-making * [Self-regulation](https://onlinelibrary.wiley.com/doi/abs/10.1002/job.2084) and the ability to resist procrastination * The [ability to multitask](https://www.tandfonline.com/doi/abs/10.1080/07420520802107106) * [Divergent thinking](https://academic.oup.com/sleep/article/11/6/528/2751143) or creativity * [Motivation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/) Your energy levels also take a hit. Those two energy peaks of the day will be lower, you’ll feel the energy dips even more strongly. So, sleep debt determines your productivity potential each day. You’ll be more productive on days when it’s lower compared to days when you’re battling more sleep deprivation. RISE can tell you your individual sleep need and work out how much sleep debt you’re carrying. The good news is you can pay back sleep debt. You can learn [how to catch up on sleep](https://www.risescience.com/blog/can-you-catch-up-on-sleep.md) here. ### Chronotypes Your [chronotype](https://www.risescience.com/blog/chronotype.md) is your natural tendency to sleep earlier or later, often called early bird and night owl. Early birds may find they get more done in the morning before their brain turns to sludge in the afternoon. Night owls, on the other hand, may be more productive late in the day. Many of us sit somewhere in between. Night owls have drawn the short straw when it comes to productivity. Although it’s perfectly fine to go to sleep, wake up, and be productive later in the day, the world isn’t set up for night people. Night owls often have to force themselves to be [morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md) as they may need to get their kids to school and start work by 9 a.m. They’re often clocking off by 5, just when their evening peak, potentially their most productive time of day, is coming up. Plus, their productivity levels in general may be lower as it’s much harder to meet your sleep need as a night owl if you force yourself up early each day, so you’ll probably have a lot of sleep debt. If you find your most productive time doesn’t fit with your lifestyle — perhaps you work a 9 to 5, but your brain doesn’t get going until midday — you can [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) and move it to a time that better suits you. ### Social Jetlag Social jetlag is when your internal clock is at odds with your social clock. Perhaps you get up at 7 a.m. each work day only to sleep in until noon on the weekends. And then come Monday morning, you’re up early again. Your circadian rhythm is thrown out of whack and your energy levels take a dive. This challenges your productivity in general and changes when those most productive times of the day will be. In fact, you might find the whole of Monday morning is written off and you’re not as productive while your body gets used to your weekday rhythm again. If you work from home a few days of the week and indulge in a lay-in during your usual commute time, this can disrupt your sleep schedule and change the times of your energy peaks. You may find your most productive times change throughout the work week. If you’ve got social jetlag, you’re not alone. [About 87% of adults](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) have it and go to bed at least two hours later than usual on weekends. ### Other Factors Multiple factors can come together to determine when you’re most productive each day. For example, a [2020 study](https://docs.iza.org/dp13657.pdf) found college students performed better in 1:30 p.m. exams compared to 9 a.m. and 4:30 p.m. exams. The researchers had a few theories as to why 1:30 p.m. saw an improvement in performance. The researchers said it could be due to: * **Chronotypes:** Your chronotype changes with age and tends to be at its latest at around the age of 20, before it begins shifting earlier and earlier. So the students may be at their most productive around 1:30 p.m. as they have later chronotypes at this age and their circadian peak in energy comes around this time. * **Sleep inertia:** If students woke up shortly before the 9 a.m. exam, they’d be feeling groggy and not perform as well. * **Natural light:** The productivity differences between exams were larger for January exams than exams in May and June. As the study was on students in the UK, this could be due to the decreased amount of daylight at 9 a.m. in January. With less daylight, students are less alert and their circadian rhythms may be pushed back, making 1:30 p.m. the more productive time. * **Type of task:** The difference in productivity times was also larger for students taking STEM — science, technology, engineering, and mathematics — exams, compared to non-STEM exams. This may be due to the fact that tasks that involve fluid intelligence (working memory, logic thinking, problem-solving, and abstract reasoning) are affected by timing and chronotype, whereas tasks that involve crystallized intelligence (knowledge and vocabulary) are not. So, when you’re most productive also depends on your age, and whether you’re more of a morning or night person at this age, and how much daylight you get at certain times of the year, as well as the time of day and type of task you’re doing. ‍ ## How Do You Find Out When You’re Most Productive? ### Track Your Productivity You can find out when you’re most productive by keeping a manual log and rating your productivity throughout the day. Every hour, stop and note how productive you’ve been and what your energy levels are out of 10. Do this for a week or two and you should start noticing a pattern. Perhaps work feels like a breeze from 10 a.m. to 12 p.m., but the only thing you can concentrate on after lunch is scrolling through social media. ### Use a Tool Like RISE The easiest way to find out when you’re most productive is by using a tool like the [RISE app](https://www.risescience.com/.md). There’s no need for time tracking or trying to guess when you’ll do your best work. RISE predicts your circadian rhythm each day based on your phone use behavior and inferred light exposure. You can then see a visual representation of your energy levels and how they’ll fluctuate throughout the day, including the timings of your energy peaks and dips and how long they’ll last. You can also use the app to work out how much sleep debt you have and keep track of it as you work to pay it back. This helps to increase your productivity levels in general. You can learn more about [tracking your energy with the RISE app](https://www.risescience.com/blog/personal-energy-tracker.md) here. ‍ ## How to Make the Most of When You’re Most Productive? Once you know when your productivity prime times are each day, it’s time to harness this information. Here’s what to do. ### Schedule Your Day According to Your Most Productive Times If you have control over your work schedule, plan to do more difficult tasks — like writing, programming, or sales calls — during your peaks in energy. This is the time you’re at your best, so don’t waste it on easy tasks or mindless meetings. [Night owls trying to become morning people](https://www.risescience.com/blog/how-to-become-a-morning-person.md) should also do difficult tasks during their morning peak in energy, even if it feels unnatural, to help the change to the earlier schedule stick. Schedule easier tasks — like admin or emails — for your afternoon dip in energy. If you work from home, and have the flexibility, you can also use your afternoon dip to do household chores, take a break, work out, or squeeze in a [power nap](https://www.risescience.com/blog/how-long-should-a-power-nap-be.md). When your second energy peak rolls around, this is the ideal time to finish off any final work tasks or spend time with family, friends, or practice a hobby while you’re feeling more alert. Connect RISE to your Apple or Google calendar so you never miss a productivity peak and know when to schedule deep work and important meetings. ### Take Breaks During Your Low Productivity Times ![RISE app screenshot showing best time get an energy boost](/assets/67101042f9a272804372b166_62a8ffa703e5c8d2ec3db734_i93YEvIFGGB5S-Q8yq-Vaedr4jEsai9tMmiBR4yNDZpyTjUdp0ak1wsgen9NcL0S2p8_RUavyqerIYx4t4BkByDgXWGXmVtp19l6OfNKvUMujxcnAtmPqqk9we9Ygx.png) Use the RISE app to find the best times to boost your energy. Sometimes, taking a break or a nap is the most productive thing you can do, especially during your afternoon dip in energy. You’ll get to your second energy peak feeling refreshed and ready to be productive again. Don’t force yourself through difficult tasks during your low productivity times. Instead, get household chores out of the way, do something relaxing like reading or listening to music, or take a nap. If you have high sleep debt, a [short nap](https://www.risescience.com/blog/best-nap-length.md) will help pay some of this back. Even for those who generally get enough sleep each night, [naps](https://pubmed.ncbi.nlm.nih.gov/19645971/) have been shown to boost mood, alertness, and mental performance. You can also use RISE to plan an energy boost when you’re feeling low in productivity. The app can find the best time in your calendar to do activities like take a nap, go for a walk, or get some natural light. ### Wake Up and Wind Down Properly Contrary to popular belief, you shouldn’t be jumping out of bed feeling productive first thing. You’ll most likely be shaking off grogginess from sleep inertia and won’t be at your best for 60 to 90 minutes. Use this time to set yourself up for your morning energy peak, potentially your most productive time of day, Write out a to-do list, work through emails and admin, or do a relaxing morning routine. Getting sunlight and some exercise will also reduce how long you feel this morning grogginess. When it gets to your evening wind-down in energy, resist the urge to try and be productive. Squeezing in extra work here will only lead to trouble sleeping later, which leads to more sleep debt and lower productivity the next day. Instead, do relaxing activities like reading, watching TV, or listening to music. Avoid common sleep disruptors like large meals, caffeine, exercise, and alcohol. As well as showing you when your morning grogginess and evening wind-down times are, RISE can tell you the best time of day to stop doing sleep-disrupting behaviors depending on your circadian rhythm. You can learn the best ways to spend this [wind-down time](https://www.risescience.com/blog/wind-down-time.md) here. ### Keep Sleep Debt Low and Work with Your Circadian Rhythm Once you’ve found when you’re most productive, you want to keep that productivity level high. Here's what to do: #### Keep Sleep Debt Low ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The RISE app can tell you how much sleep debt you have. Keeping sleep debt low will boost your productivity potential by boosting your energy levels, focus, and mental performance. We recommend keeping sleep debt below five hours. If you find you’ve got more than this, you can pay it down by: * **Taking naps:** Do this during your afternoon dip to avoid impacting your sleep later that night. * **Going to bed a little earlier** * **Sleeping in a little later:** Keep this to an hour or two maximum to avoid throwing your body clock out of whack. * **Focusing on sleep hygiene:** These are the set of behaviors that help you fall asleep faster and wake up less often during the night. Improving your sleep hygiene will [help you get more sleep overall](https://www.risescience.com/blog/sleep-efficiency.md) if you don’t have time in your schedule to squeeze any extra sleep. You can learn more about sleep hygiene here and RISE can guide you through 20+ sleep hygiene habits each day to help you stay on top of them all. #### Work with Your Circadian Rhythm Working with your circadian rhythm goes beyond scheduling your work tasks with your energy peaks and dips. You can also match up your sleep, wake, and meal times with when your body naturally wants to do these things. Living in sync with your circadian rhythm is not only good for your overall [wellness](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/), it’ll boost your energy levels and [self-regulatory resources](https://www.frontiersin.org/articles/10.3389/fpsyg.2018.02029/full), making it easier to concentrate, motivate yourself, persist, and resist the urge to procrastinate. You can live in sync with your circadian rhythm by: * **Keeping a consistent sleep schedule:** Even on weekends. * **Eating at the right times:** Try to eat meals at roughly the same times each day and keep these meal times to during the day. [Avoid large meals two to three hours before bed](https://www.risescience.com/blog/sleeping-after-eating.md). * **Going to bed at the right time for you:** RISE can show you your Melatonin Window, the roughly one-hour window of time when your body’s rate of melatonin production is at its highest. As melatonin helps your body sleep, you’ll have better odds of falling and staying asleep if you head to bed during this window. ## Find Out Your Peak Productivity Times with RISE When you know the times you’re most productive each day, you can schedule your most important tasks to fit. You won’t waste these times on easy admin and won’t force deep work when your body simply isn’t programmed for it. Use [RISE](https://www.risescience.com/.md) to see a visual representation of your circadian rhythm each day. You can see when your energy peaks and dips are coming up and how long they’re going to last. Plus, you can also use the app to increase how productive you are by paying down sleep debt and maintaining good sleep hygiene to help you get the sleep you need each night. ## FAQs ### How do I know when I’m most productive? You can track how productive you are over a two-week span and spot patterns or you can use a tool like the RISE app to see your peaks and dips in energy and the timing of these each day. ### When is your brain most productive? Your mental performance is faster and more accurate during optimal times of your circadian rhythm, which usually happens in the mid-morning and late afternoon or early evening. During your afternoon dip in energy, you may be more productive on creative tasks, however. ### What time of day are students most productive? Research shows school students learn more in the morning compared to the afternoon, but college students perform better in early afternoon exams compared to exams in the early morning or late afternoon. Students’ productivity depends on many factors, including the timings of their circadian rhythms. ### When are you most productive after waking up? It will probably take about 60 to 90 minutes to shake off sleep inertia, or grogginess, after waking up in the morning. You can speed this up by getting natural light, exercising, and drinking a cup of coffee. If you nap for 30 minutes or longer, you may also feel sleep inertia after waking up. How long this lasts will depend on how long you napped for. ### What is the most productive time to wake up? The most productive time to wake up is a time that allows you to meet your sleep need each night, fits with your chronotype and social clock, and is a time you can wake up consistently each morning. Earlier is not necessarily better for productivity. ### What are the least productive hours of the day? The least productive hours of the day are when you first wake up and you’re suffering with morning grogginess, during your afternoon dip in energy, and during a wind-down period before bed. Your afternoon dip in energy may be the best time to do creative tasks, however. ## About Our Editorial Team Written by ![Rise Science](/assets/66baaec799edfcab2c8f6b1d_Image_from_iOS.webp) [Rise Science](https://www.risescience.com/editorial-standards.md) , Medically Reviewed by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Productivity [View all](https://www.risescience.com/topics/productivity.md) [Blog ![](/assets/5fcfbb2704025d031cabd782_emma-simpson-mNGaaLeWEp0-unsplash.avif) Productivity #### How to Make the Most of Your Grogginess Zone 2 MINS](https://www.risescience.com/blog/how-to-make-the-most-of-your-grogginess-zone.md)[Blog ![](/assets/5f2d878b9553455967c2b7f5_5eb32d4704b0b61d46032817_ocean-ng-L0xOtAnv94Y-unsplash__1__res__1_.avif) Productivity #### Take Advantage of Your Circadian Rhythm for Peak Productivity 7 MINS](https://www.risescience.com/blog/circadian-rhythm-sales-productivity.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: When Is the Best Time To Get a Flu Shot? Morning Is Best published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/when-is-the-best-time-to-get-a-flu-shot domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # When Is the Best Time To Get a Flu Shot? Morning Is Best Updated 2023-04-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ![best time to get a flu shot: woman getting a flu shot](/assets/633366acef0a58cb12d99fd8_when-is-the-best-time-to-get-a-flu-shot.avif) Flu season is coming and many of us will be getting a flu vaccine. It’s recommended [everyone older than 6 months](https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.13203) gets a flu shot, with a few rare exceptions. But did you know that you can make the flu shot more effective just by getting it at the right time? Getting your flu vaccine at the right time of year will keep you protected at key points of the flu season, and getting your shot at the right time of day can boost how many antibodies your body makes, meaning you’re better protected from the virus. Below, we’ll dive into the best time of day and year to get the flu jab, as well as other simple things you can do to boost how effective it is. ‍ [What’s the best time of day to get a flu shot?](#day) [What’s the best time of year to get a flu shot?](#year) [How can I make the flu shot more effective?](#make) [What are the side effects of the flu jab?](#side) [What’s the best time to get a COVID vaccine?](#time) ‍ ## What’s the Best Time of Day to Get a Flu Shot? Looking to book your seasonal flu shot appointment? Opt for a morning time slot if possible. Research suggests getting your flu jab in the morning may make it more effective compared to getting it in the afternoon. This is because of your circadian rhythm, or your internal [biological clock](https://www.risescience.com/blog/biological-clock.md). Your circadian rhythm runs on a roughly 24-hour cycle and dictates everything from when you feel awake and sleepy, when your body produces certain hormones, and when your body temperature rises and falls throughout the day and night. And it turns out your circadian rhythm also has an impact on how your body reacts to vaccines, drugs, and treatments. When it comes to jabs, a [2016 study](https://pubmed.ncbi.nlm.nih.gov/27129425/) looked at whether the time of day of vaccination changed older adults’ immune responses to the flu vaccine. The researchers analyzed vaccines given between 9 a.m. and 11 a.m. and those given between 3 p.m. and 5 p.m. One month after vaccination, they looked at patients’ antibody responses to three different flu virus strains. They found that in two out of three different virus strains, the antibody response was higher when the vaccine was administered in the morning compared to in the afternoon. There was no difference for the third strain of influenza virus. [Dr. Anna Phillips](https://www.birmingham.ac.uk/news/2016/vaccinations-are-more-effective-when-administered-in-the-morning), the principal investigator of the study said, “We know that there are fluctuations in immune responses throughout the day and wanted to examine whether this would extend to the antibody response to vaccination. Being able to see that morning vaccinations yield a more efficient response will not only help in strategies for flu vaccination, but might provide clues to improve vaccination strategies more generally.” Older adults are less able to produce antibodies due to their aging immune systems, and they’re the age group most likely to be hospitalized or killed by flu, so getting the timing right is even more important in this population. The researchers said this difference between morning and afternoon flu shots could be down to the fact that the immune system responds differently to challenges depending on the time of day, so the timing of vaccination can impact how well your immune system creates antibodies. **Heads-up:** If you can’t get a morning appointment for whatever reason, getting the flu shot at a less-than-ideal time is better than not getting it at all. ### Morning Jabs Could Be Best for Other Vaccines, Too It’s not just the flu shot. An [earlier study](https://onlinelibrary.wiley.com/doi/10.1111/j.1469-8986.2008.00662.x) by the same researchers found men’s immune response to both the flu shot and hepatitis A vaccine was better in the morning than in the afternoon. Although the same wasn’t found in women, the researchers did note this study had a smaller sample size and it looked at both younger and older patients. Both men and women showed greater immune responses to the morning flu shot in the 2016 study. Beyond hepatitis A, one [2021 study](https://pubmed.ncbi.nlm.nih.gov/34341489/) found morning COVID vaccines were more effective than afternoon vaccines. But there is some conflicting research here (more on that soon). Morning may not be best for all vaccines, however. In the [2016 study](https://pubmed.ncbi.nlm.nih.gov/27129425/) we mentioned above, the researchers stated: “It is possible that the best time of day for vaccination may be different for different vaccines, as they stimulate different types of immune response for protection.” More research needs to be done. ### The Time of Day Affects Drugs, Treatments, and Diagnoses Too ![RISE app screenshot of your energy schedule to see your circadian rhythm](/assets/62227742d1437407bff029d3_YEVYQ0_WCft7xqIO0uMQyJPshNkGR8iwG8MPKPf4CBt2oeJfGigTVWyvNZspiARksE11EEMyvpqLZwMrDGnUcW9wp8efUwcpnnnyVRHcK7PO0TId1_XAY_JCbCvvAeG7C1ymSUmU.jpeg) The RISE app can predict your circadian rhythm each day. Delivering a drug or treatment at a time that’ll make it more effective based on your circadian rhythm is called [chronotherapy](https://www.sciencedirect.com/science/article/abs/pii/B9780128199756000236). Beyond vaccines, researchers are finding there’s a right time to do everything from undergoing open-heart surgery to getting chemotherapy. Even medications are impacted by your circadian rhythm. A [2017 paper](https://pubmed.ncbi.nlm.nih.gov/28351863/) found, “the tolerability of nearly 500 medications varies by up to fivefold according to circadian scheduling.” Your circadian rhythm affects how effective a drug is because it determines: * Rate of absorption * Rate of metabolization * Rate of excretion Even getting the correct diagnosis can depend on the time of day. According to Russell Foster and Leon Krietzman in *Rhythms of Life,* an asthma diagnosis can change throughout the day. Potential asthmatics get the function of their airways tested, but this is usually higher in the afternoon compared to the morning. So, getting an early-morning doctor’s appointment could help asthmatics get the right diagnosis. Why isn’t chronotherapy more mainstream? Well, there is some pushback from some medical professionals, and hospital treatments often need to be administered at a time that suits the shift work staff (think cancer treatments). When at home, you’re told to take a drug at a set time each day, but this is usually to try to increase compliance rather than efficacy. Plus, it’s hard to work out the circadian rhythm of individual patients and how each treatment or drug will be affected. While the [RISE app](https://www.risescience.com/.md) can’t tell you when to get open-heart surgery or an asthma diagnosis exactly, the app can predict your circadian rhythm each day and show you when your body naturally wants to wake up, go to sleep, and when your energy levels will fluctuate throughout the day. Beyond chronotherapy, knowing how to work *with* your circadian rhythm can help with everything from boosting your energy levels to falling asleep faster at night. RISE guides you through 20+ daily [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) habits and tells you the ideal time to do them each day based on your own circadian rhythm. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/habit_gallery) *to set up their 20+ in-app habit notifications.* ‍ ## What’s the Best Time of Year to Get a Flu Shot? For your flu shot to be the most effective you need to get it at the right time of year, as well as the right time of day. Ideally, aim to get your shot before seasonal influenza starts spreading. After getting a flu shot, it takes about [two weeks](https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.13203) to reach full immunization, or for your body to reach peak levels of antibodies. So, you should get the flu shot before the end of October. However, you don’t want to get it too early, either. The protection slowly wears off, so you don’t want to be left more vulnerable towards the end of flu season and get sick then. It’s [advised](https://www.nytimes.com/2022/09/15/well/live/flu-season.html) that those who have a higher risk of flu complications — like older people, pregnant women, or those with asthma or heart disease — or those living in places with high flu activity should get their flu shots as soon as possible. Those who aren’t at high risk of serious complications and who live in a low-flu-activity place may want to wait until later in the influenza season, so they’re protected later into the year. For example, your risk of catching flu is lower during fall than in winter, so you may want to wait until early winter to get vaccinated, so your protection doesn’t drop off towards the end of the season. But, as with the time of day, getting it at the less ideal time of year is better than not getting it at all. You’ll still have some protection if you get it “too early” in the year, and getting it “too late” will at least protect you for the rest of the winter. ‍ ## How Can I Make the Flu Shot More Effective? As well as getting it at the right time, here’s what to do to boost how effective your flu shot is. ### Lower Your Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPOOnBBtLecyXTf6Iqerpy4UkpWU.jpeg) The RISE app can tell you how much sleep debt you have. ‍[Sleep debt is the running total of how much sleep you owe your body](https://www.risescience.com/blog/what-is-sleep-debt.md). It’s measured against your sleep need — the amount of sleep you personally need — and in the RISE app, we calculate sleep debt over the last 14 nights. So, if your sleep need is 8 hours 30 minutes, but you’ve only been getting 7 hours of sleep lately, you’ll have built up a lot of sleep debt. One study suggests the average sleep need is [8 hours 40 minutes](https://www.nature.com/articles/srep35812), plus or minus 10 minutes or so, but [13.5%](https://onlinelibrary.wiley.com/doi/10.1111/jsr.12175) of us may need 9 hours or more sleep a night. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need.* *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* What’s this got to do with the flu shot? Well, when we’re sleep deprived our [immune systems](https://www.risescience.com/blog/sleep-immunity-sales-productivity.md) don’t work as well as they should. High sleep debt doesn’t just impact your mood, [productivity](https://www.risescience.com/blog/how-to-be-more-productive.md), and energy levels, your response to flu vaccinations is affected, too. And it doesn’t take a lot of sleep deprivation to have an effect, either. One [study](https://www.researchgate.net/publication/11146743_Effect_of_Sleep_Deprivation_on_Response_to_Immunizaton) looked at two groups of participants. One group had four hours of sleep for six nights, followed by seven nights of 12-hour nights of sleep to recover. They got vaccinated in the morning on their fourth day. The other group got enough sleep before and after their vaccination. After 10 days, the results showed the antibody levels in the sleep-deprived group were less than half of those in the group who were getting enough sleep. Antibody levels were equal three to four weeks after vaccination, however. But, antibody production was compromised at first in those with sleep debt, even though participants had those 12-hour-long recovery sleeps. Getting enough sleep *after* a vaccine can also boost its effectiveness. [Research](https://pubmed.ncbi.nlm.nih.gov/14508028/) found participants who had a normal night of sleep after a hepatitis A vaccine had almost twice as many antibodies as participants who stayed awake the night after getting the vaccine. You don’t need to miss a whole night of sleep to get an impaired antibody response though. [Shorter sleep duration](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397812/) has been found to result in lower antibodies after a vaccine compared to longer sleep durations. So, when you’ve booked your flu shot, start paying more attention to your sleep debt in the lead-up to the jab and afterward. The RISE app works out how much sleep debt you have and keeps track of it as you pay it back. We recommend keeping this number below five hours to feel your best, and to give your flu shot a chance at maximum effectiveness. In the run-up to your flu shot (and any other time), you can pay down sleep debt by: * **Taking naps:** Check RISE for the best time to do this so you don’t struggle to fall asleep come bedtime. Learn more about the [ideal nap length for you](https://www.risescience.com/blog/best-nap-length.md) here. * **Going to bed a little earlier.** * **Sleeping in a little later:** [Only sleep in an hour or two later than usual](https://www.risescience.com/blog/sleeping-in.md) to avoid disrupting your circadian rhythm too much. * **Improving your sleep hygiene:** This is the set of behaviors that help you fall asleep faster and wake up less often during the night, helping you get more sleep overall. You can learn more about [sleep hygiene](https://www.risescience.com/improve-sleep-hygiene#importance-sleep-hygiene.md) here. Having low sleep debt will not only boost how effective the flu shot is, it’ll reduce your chances of getting ill with flu — as no vaccine is 100% protective. Having low sleep debt will also protect you from other illnesses, like the common cold and [COVID](https://www.risescience.com/blog/how-to-get-energy-back-after-covid.md). ### Live in Sync with Your Circadian Rhythm When you’re living out of sync with your circadian rhythm, your energy levels take a hit and you [increase your risk](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677771/) of everything from obesity to depression to cancer. You might be out of sync if: * **You’re a shift worker.** * **You’ve got social jet lag:** This is when you go to sleep later on the weekend compared to in the week, which about [87% of us](https://www.penguinrandomhouse.ca/books/592260/the-circadian-code-by-satchin-panda-phd/9780593135907/excerpt) do. * **You’re ignoring your chronotype:** Your [chronotype](https://www.risescience.com/blog/chronotype.md) is your natural tendency to go to sleep and wake up earlier or later. You might be ignoring it if you’re a night owl, but you force yourself to wake up early, for example. You don’t just have one circadian rhythm to deal with, though. You have your master clock, controlled by a central pacemaker called the suprachiasmatic nucleus, which is found in the hypothalamus region of your brain. This master clock controls things like your sleep-wake cycle, hormone production, and body temperature fluctuations. It also communicates with other clocks throughout your body. These body clocks are called peripheral clocks and they’re present in almost every organ group and tissue, including your metabolism, your digestive system, and — you guessed it — your immune system. Your immune system runs on a cycle. At certain times, it’s more alert and ready to attack bugs when you’re more likely to encounter them. And at other times, it’s ready to stand down when it’s not needed, which reduces the chances of the immune system attacking itself. But when we’re sleep deprived and not living in sync with our circadian rhythm, the immune system’s timing gets thrown off, making you more vulnerable to illness and meaning you take longer to recover, too. To make sure your immune system is working as it should get in sync with your circadian rhythm. Here’s how: * Keep a consistent [sleep schedule](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md), even on weekends. * Get natural light exposure in the morning and during the day, and avoid artificial light too close to bedtime. Light is the most powerful zeitgeber, or cue that can time your circadian rhythm to the outside world. * Check the RISE app to see when your body naturally wants to go to sleep and wake up, and aim to honor these times. If these natural sleep-wake times don’t match your lifestyle, [reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) and shift it earlier or later. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### Get Daytime Light Exposure After the Jab ![RISE app screenshot showing when to get and avoid bright light](/assets/625eae97ecb23766b16044c4_l1KClneeb-pIcJungSPgk2SnghSeKV7Uucr1nSkBqHLPTXeG6kZ1sz3HuiQUaWIjsHwq3i15eHkqD-QtkrTU2yQzIunAThvz_Ixg6GJvNhALXwJsdd2tJROGaiE8017_17yR2-UC.png) The RISE app can remind you when to get and avoid bright light. Light exposure is not only great for waking you up, it may increase how effective the flu vaccine is. A [2021 study](https://www.biorxiv.org/content/10.1101/2020.11.30.405175v2.abstract) looked at older adults with dementia and whether the amount of daytime light exposure they got affected their response to the flu vaccine. The results showed that those who got more light exposure during the day had “significantly greater” levels of antibodies after the vaccine compared to those who got less light exposure. The researchers concluded: “Increasing daily light exposure may have beneficial effects on the human immune system, either directly or via circadian rhythm stabilization.” While this study was on older adults with dementia, the benefits of light may help anyone after a flu vaccine. So, aim to get more daytime light exposure after your flu shot by going for a long walk, taking your workout outside, or working by a window. Getting light exposure as soon as possible after waking up will also help to reset your circadian rhythm, keeping you in sync. The RISE app can remind you when to get light in the morning and when to avoid it in the evening. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=habits/module/blue_light_control/) *to set up their Bright Light Control Habit.* ‍ ## What are the Side Effects of the Flu Jab? Most of the time, flu jab side effects are mild and should clear up within a day or two. Common side effects include: * a slight temperature * muscle aches * a sore arm Compare this to the common flu symptoms of fever, chills, sore throat, sneezing, a cough, headaches, fatigue, and generally feeling like you can’t get out of bed for a week, and they don’t sound so bad. A flu illness can be a much more serious illness, too. The respiratory illness [kills half a million people worldwide](https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.13203) each year, and those with pre-existing health conditions are at risk of developing complications. ‍ ## What’s the Best Time to Get a COVID Vaccine? The pandemic isn’t over, so beyond an influenza vaccine, a COVID vaccine or booster should also be on your list. But the COVID-19 vaccine, and indeed COVID-19 itself, is relatively new, more research needs to be done to see if the time of day affects this jab. For example, a [2021 study](https://journals.sagepub.com/doi/full/10.1177/07487304211059315) found antibody levels were higher when people were vaccinated in the afternoon compared to the morning. But a different [2021 study](https://pubmed.ncbi.nlm.nih.gov/34341489/) found antibody levels were higher in those vaccinated in the morning. More recently, an [April 2023 study](https://www.jci.org/articles/view/167339) suggests the best time to get the COVID vaccine is around midday or between 10 a.m. to 2 p.m. (with the correlation found to be the strongest in children and teenagers, as well as adults over 50). This same study says the least favorable vaccination timeframe is 4 p.m. to 7 p.m. So clearly, more research needs to be done on the coronavirus vaccine. But, just like with flu, getting the vaccine at a less-than-ideal time is better than not getting it at all. **Heads-up:** It is safe to get your [flu shot and your COVID booster](https://www.nytimes.com/2022/09/15/well/live/flu-season.html) at the same time. You may feel a few more side effects, but these should be mild. ## Get Better Protection with a Morning Flu Shot Research suggests your body will produce more antibodies after a morning flu shot than an afternoon one. And the best time of year to get it would be before flu starts spreading if you’re vulnerable, and a little later in the season, to extend how long you’re protected for, if you’re not vulnerable. To make your flu shot even more effective, use the [RISE app](https://www.risescience.com/.md) to lower your sleep debt before your jab, keep it low afterward, and get in sync with your circadian rhythm. Bonus: doing these things will help you feel and perform your best each day, even when flu season has passed. ‍ ## There Is a Best Time for Everything: * [Does exercise before bed really affect your sleep?](https://www.risescience.com/blog/exercise-before-bed.md) * [What exactly is the best nap length for you?](https://www.risescience.com/blog/best-nap-length.md) * [What is the best time to go to sleep and wake up?](https://www.risescience.com/blog/best-time-to-sleep-and-wake-up.md) * [Does it matter what time you sleep? Yes, with one caveat](https://www.risescience.com/blog/does-it-matter-what-time-you-sleep.md) * [Sleeping after eating: why you feel tired and how long to wait](https://www.risescience.com/blog/sleeping-after-eating.md) * [How long before bed should you take melatonin?](https://www.risescience.com/blog/how-long-before-bed-should-you-take-melatonin.md) * [How long does melatonin last? It varies widely](https://www.risescience.com/blog/how-long-does-melatonin-last.md) * [How long does caffeine last? It's longer than you think](https://www.risescience.com/blog/how-long-does-caffeine-last.md) * [Does alcohol make you sleep? No. Here are 13 reasons why](https://www.risescience.com/blog/does-alcohol-make-you-sleep.md) * [When are you most productive? Ask your circadian rhythm](https://www.risescience.com/blog/when-are-you-most-productive.md) * [What is a good sleep schedule and how do you stick to one?](https://www.risescience.com/blog/what-is-a-good-sleep-schedule.md) * [How long does it take to adjust to a new sleep schedule?](https://www.risescience.com/blog/how-long-does-it-take-to-adjust-to-a-new-sleep-schedule.md) * [Should you be sleeping in on your day off?](https://www.risescience.com/blog/sleeping-in.md) * [Low on energy? Here's how to reset your circadian rhythm](https://www.risescience.com/blog/reset-circadian-rhythm.md) * [Wind-down time: the key to healthy, natural sleep](https://www.risescience.com/blog/wind-down-time.md) * [Sleep calculator: Get the hours you need to wake up refreshed](https://www.risescience.com/blog/sleep-calculator.md) ## FAQs ### What is the best time of day to get a flu shot? The best time of day to get a flu shot may be in the morning. Research suggests you’ll produce more antibodies after a morning flu shot compared to after an afternoon one. ### What is the best time of year to get a flu shot? The best time of year to get a flu shot is before flu starts spreading, so in fall or early winter. If you’re at risk of flu complications, get vaccinated earlier. If you’re not, consider waiting a little longer to get vaccinated so you’re protected later into the flu season, as protection from the vaccine wears off over time. ### When is it too late for the flu vaccine? If you don’t get a flu jab in fall or early winter, it’s not too late to get one later in the year. You’ll still be protected for the rest of the flu season, which can sometimes extend into spring. ### Who needs a flu vaccine? According to the Centers for Disease Control and Prevention (CDC), everyone over six months of age should get a flu jab. People with severe allergies to ingredients in the flu jab should not get the vaccine, and those with an egg allergy or those who have Guillain-Barré syndrome should talk to a healthcare professional before getting the flu vaccine. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Circadian Rhythm [View all](https://www.risescience.com/topics/circadian-rhythm.md) [Blog ![](/assets/65c00dbfff21ff3b987042eb_sleep-before-midnight_result.avif) Circadian Rhythm #### Is Sleep Before Midnight Better? Sleep MD Busts the Myth 13 MINS](https://www.risescience.com/blog/sleep-before-midnight.md)[Blog ![](/assets/645831f6a7b0aa351c901d2f_circadian-rhythm-test-n.avif) Circadian Rhythm #### Circadian Rhythm Test: This App Can Predict It 20 MINS](https://www.risescience.com/blog/circadian-rhythm-test.md)[Blog ![](/assets/63a7331e235f7c838c4c654d_what-is-my-chronotype.avif) Circadian Rhythm #### What Is My Chronotype and How to Make the Most of It 19 MINS](https://www.risescience.com/blog/what-is-my-chronotype.md) ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) --- title: Whoop vs. RISE Sleep App: Which Sleep Tracker Is Best? published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/whoop-vs-rise-sleep-app domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Whoop vs. RISE Sleep App: Which Sleep Tracker Is Best? Published 2024-04-26 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## What You Need to Know * **RISE is best for sleep tracking and energy improvement**, while Whoop excels as a fitness tracker. RISE calculates how much sleep you need and focuses on sleep debt and circadian alignment, whereas Whoop provides a sleep score and recovery score based on general metrics. * **RISE offers personalized guidance** to help improve your sleep debt and circadian alignment, boosting your health and energy. Whoop allows users to self-report behaviors to see how they impact sleep and recovery scores, with a focus on fitness metrics like heart rate and workout tracking. * **RISE and Whoop can be used together** by syncing data through Apple HealthKit. Use RISE to manage sleep and energy, while Whoop provides insights on workouts and other health metrics. Whoop and RISE both track your sleep, so it can be tricky to know which one to choose. They also focus on very different metrics, making the decision even trickier. But, if you’re looking for better sleep and more energy, there’s a clear winner: RISE. Whoop is great for tracking workouts, though, and you can pair the two together through Apple HealthKit to get the best of both. Below, we’ll cover how to choose the best sleep tracker for you and how RISE and Whoop compare. ## Buyer’s Guide: What to Look for in a Sleep Tracker? Here’s what to keep in mind when comparing sleep trackers: * **Does the app or device track the right metrics?** If you want more energy, you’ll want to track sleep debt and circadian alignment. These are the two metrics research shows have the biggest impact on how you feel and function each day. * **Does the app or device accurately track sleep debt?** You’ll want a tracker that works out how much sleep you personally need, instead of relying on generic guidelines or self-set sleep goals. * **Does the app or device help you improve those metrics?** You probably don’t just want to track sleep for fun, we’re guessing you want to do something about it to improve your days. Look for a sleep tracker that gives you personalized advice on how to lower your sleep debt and get in sync with your circadian rhythm to help you get more energy. * **Does the app or device come with any other useful features?** You’ll want features that can help you improve on those key metrics of sleep debt and circadian alignment. That could be sleep sounds, a smart alarm, or recommended sleep times. You may also want features like workout tracking. * **How much does the app or device cost?** Compare prices, free trial periods, and whether you need to pay extra for a wearable to make the sleep tracker work. * **Does the app or device have good reviews?** Check out user reviews, awards, and recognitions. * **Does the app or device come with a wearable or sleep-tracking device?** If you need to use a device (like Whoop’s strap, a smartwatch, smart ring, headband, or mattress pad), consider battery life, durability, and if that’ll be comfortable and easy for you to sleep with. You’ll also need to weigh up whether you want another gadget to remember to charge compared to simply using your phone. ![](/assets/61cde37563298b31a988c6d3_6005b0a93bffe798b0fb2ded_sleep-guide-footer-graphic-tinypng-compressed.avif) ##### Try 7 days free ## The power behind your next best day RISE makes it easy to improve your sleep and daily energy to reach your potential [![](/assets/64a4be87552188a6248909b2_App_icon.svg)](https://app.adjust.com/oha9msp) [![App store icon](/assets/6005b096cd3a34f3d9938064_app_store-icon.svg)](https://app.adjust.com/oha9msp) [![](/assets/600f1600d5f7751ee9c54bad_googleplaystore_1.svg)](https://app.adjust.com/oha9msp) ## Whoop vs. RISE: What Do They Track? Here’s how Whoop and RISE compare on the sleep data you might want to track. ### Sleep Debt [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. It’s worked out by comparing how much sleep you get to how much sleep you need — which is known as your sleep need. Lowering your sleep debt can help you get: * More energy * More productivity * A happier mood * Better mental and physical health * Better athletic performance * And more! Both sleep trackers track your sleep debt, but in very different ways and they’re not equally accurate. #### Whoop Whoop uses generic age and [gender-based guidelines](https://www.risescience.com/blog/do-women-need-more-sleep.md) to work out your sleep need. You’ll get a baseline sleep need of 7.6 hours. This goes up when you have a high-strain day, such as when you’ve done a hard workout. You can reduce your baseline sleep need if you're in a time of life when getting enough sleep is hard — e.g. you’ve just had a baby. Whoop then tracks your movement, heart rate, and heart rate variability (HRV) to work out your sleep duration. If you don’t get enough sleep, you’ll build up sleep debt. But instead of seeing this number in isolation, it’s bundled into your sleep need the next night. Your sleep need in Whoop increases if you have sleep debt and decreases if you take a nap. You’re prompted to pay sleep debt back the next night, even if it’s not possible for you to get more sleep. #### RISE RISE works out your individual sleep need using a year’s worth of your phone use behavior and sleep science based models. We don’t use generic guidelines as everyone’s sleep need is different. For example, among 1.95 million RISE users aged 24 and up, sleep needs ranged from five hours to 11 hours 30 minutes. ![The RISE app can tell you how much sleep you need](/assets/66f6a9e40c8d85e76277adf5_66eddac7f7666d59dd01dbf3_66b21cbb2c9d3e2eebc9c2b4_65d69b0dd4410ac20c3bc50f_sleep-need-graphic-compressed_result_252520_2_.webp) The sleep needs of RISE users. RISE then tracks your sleep duration using: * **Tappigraphy:** When you touch your phone (which may be more [accurate](https://www.nature.com/articles/s41746-019-0147-4.pdf) than movement). * **Acoustic sleep monitoring:** Sound from your phone's microphone. * **Mattress-based actigraphy:** Movement from your phone’s accelerometer. * **Data from wearable sleep trackers:** If you have an Apple Watch, Garmin, [Fitbit](https://www.risescience.com/blog/alternative-to-fitbit-for-sleep-tracking.md), or [Oura Ring](https://www.risescience.com/blog/oura-ring-vs-rise-app.md). Don’t worry if you forget to charge your wearable, turn on microphone tracking, or sleep with your phone on your mattress, RISE will automatically use tappigraphy, so your sleep is tracked every single night. Using your individual sleep need and nightly sleep duration, RISE tracks sleep debt over 14 nights. This gives you an accurate sleep debt number that shows how acute sleep debt affects your energy levels. You could be tired today, [even if you got enough sleep last night](https://www.risescience.com/blog/why-am-i-still-tired-after-8-hours-of-sleep.md), because of lingering sleep debt from last week, for example. You can also add in any naps you take. With this information, RISE will work out your sleep debt number. You can view it in the app, on a widget on your iPhone home screen, on your iPad, or on the [Apple Watch](https://www.risescience.com/blog/best-sleep-app-for-apple-watch.md). You don’t have to pay back your sleep debt the next night. RISE will keep track of it so you can pay it back at the next best opportunity — like the weekend, for example. ![RISE app screenshot showing how much sleep debt you have](/assets/6703ed667edd8f2470f6ba71_66f6aa23f86ad69d18a63617_66b40f9878d04990d40f7357_668b41f36494e9398406ff29_Copy_252520of_252520RISE-app-sleep-debt-screen.webp) RISE works out your sleep debt. ### Circadian Rhythm Your circadian rhythm is your internal body clock. When you’re in sync with it — by keeping a regular sleep schedule and going to bed and waking at times right for your body — you’ll have more energy, better health, and improved performance. Along with sleep debt, circadian alignment is the other key metric that impacts how you feel each day. #### Whoop Whoop tracks your circadian rhythm in the background. It uses this to give you recommended sleep times and a consistency score from zero to 100% based on how regular your sleep pattern is. You’ll also get a Recovery score for the day from zero to 100% showing you how ready your body is for the day. This is based on metrics like your sleep, resting heart rate, and respiratory rate. This can be useful, but it’s just one static score that doesn’t change across the day to accurately reflect the natural fluctuations in energy levels you really feel. This limits your ability to use it to optimize your day. And, as it’s based on multiple metrics, it’s tricky to know what to change in your daily life to improve this score. #### RISE RISE works out your circadian rhythm based on your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense. You’ll see a visualization of your circadian rhythm front and center in the app. This includes when your [energy levels will rise and fall](https://www.risescience.com/blog/low-energy.md) across the day and when your body wants to sleep and wake up. With this info, you can sync up your sleep times to your circadian rhythm — getting better sleep and more energy — and you can plan your day around when your energy (and therefore productivity) will be highest and lowest. Beyond this, you’ll also get an Energy Potential score on a scale from zero to 100. There are no mysterious sleep scores here — your Energy Potential is directly tied to your sleep debt. This makes it clear how you can improve it: lowering your sleep debt will get you more energy. **We cover more about** [**how RISE predicts your circadian rhythm**](https://www.risescience.com/blog/circadian-rhythm-test.md) **here.** ![RISE app screenshot showing your energy peak and dip times](/assets/66eca3e74bc0773deebbf8fb_6522ef68e57f35eef0d5c8e4_RISE-app-energy-schedule.webp) RISE predicts your circadian rhythm each day. ### Sleep Stages Tracking sleep stages may be interesting, but it isn’t that useful in your daily life. There’s not much evidence that how long you spend in each stage of sleep (light sleep, [deep sleep](https://www.risescience.com/blog/how-much-deep-sleep-do-you-need.md), and REM sleep) makes a difference to how you feel and function during the day. And there’s no set amount of time to aim for — we all need a [different amount of each sleep stage](https://www.risescience.com/blog/how-much-rem-sleep-do-you-need.md) and this can change nightly. Getting enough sleep for you on a regular sleep schedule (i.e. low sleep debt and circadian alignment) will ensure you’re getting enough of each sleep stage. Plus, [research](https://www.mdpi.com/1424-8220/24/2/635) shows sleep trackers — including wearable devices — aren’t that accurate at tracking them. Even in polysomnography (sleep studies), experts agree on test results only [about 80%](https://www.sciencedirect.com/science/article/pii/S138994571600054X) of the time. #### Whoop Whoop tracks how much light, deep, and REM sleep you get. You’ll see how long you spent in each stage, what percentage of your sleep each stage made up, and whether this is an optimal amount. But, this is all based on generic percentages, which can be very misleading and incorrect. For example, if you sleep for two hours — obviously not enough — but spend 20% of that time in deep sleep, this would be classed as optimal. But, of course, you’d be very sleep deprived and likely not getting the amount of deep sleep you need, either. ![RISE app screenshot showing your sleep stats](/assets/66edd7a9aa10399a9c65a36d_66282dc7b942622b8328b647_whoop-screenshot_result.webp) 20% of two hours of sleep is not an optimal amount of deep sleep for healthy adults. #### RISE RISE doesn’t track your sleep stages. Instead, RISE helps you get enough healthy sleep nightly to help you feel and function your best. ### Sleep Quality Much like with the amount of time spent in each stage of sleep, sleep quality scores don’t have any proven relationship to how you feel and function either. Despite being a common metric found on sleep-tracking apps and devices, there isn’t an agreed-upon definition for sleep quality (sleep quality can also [mean different things](https://www.sciencedirect.com/science/article/abs/pii/S138994570870011X) in clinical and research settings — a big reason why the connection between “sleep quality” and daytime outcomes are so tenuous). Many trackers use their own scoring systems to give you a sleep quality score based on multiple metrics. But with an opaque and proprietary score like this, it’s hard to see how any behavior changes are impacting your sleep in a concrete way. #### Whoop Whoop gives you a Sleep Performance score based on zero to 100%. This is based on metrics like sleep debt and sleep efficiency (how long you spend asleep during the night). #### RISE RISE doesn’t track sleep quality itself. But, [research](https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0001268) shows how *you* feel about your sleep can make a difference to your well-being, so you can self-rate your sleep quality in the RISE app. **Learn more about** [**sleep tracking**](https://www.risescience.com/blog/sleep-tracking.md) **here, including the best metrics to track.** **Heads-up:** Sleep quality or time spent in sleep stages can’t diagnose sleep disorders like sleep apnea or insomnia. RISE’s sleep debt is a useful metric to show a doctor, as it shows how much sleep loss you have, and Whoop’s blood oxygen levels can be useful to show a doctor potential sleep apnea events. The key message though? Don’t rely on a sleep app or device to diagnose sleep disorders — speak with a healthcare professional for that. [Try RISE, free for 7 days:](https://app.adjust.com/oha9msp) [ App Store](https://app.adjust.com/oha9msp) [ Google Play](https://app.adjust.com/oha9msp) ## How Do Whoop and RISE Improve Your Sleep and Energy? You’re probably interested in tracking sleep because you want to become a better sleeper and have more energy each day, right? Here’s how Whoop and RISE compare in helping you achieve those goals. #### Whoop Whoop gives you semi-personalized advice, including recommended bedtimes to maintain sleep consistency and a longer sleep need to pay back sleep debt. There are also breathing exercises to help you unwind. The Recovery score could help you know whether to take it easy or push yourself each day on an overall level, but without guidance on how your energy is rising and falling throughout the day. Because it’s hard to pinpoint what’s affecting this score, it’s hard to know what to change in your daily life to improve it going forward. A low score may also affect how you feel via the nocebo effect — e.g. you feel tired *because* you’ve been given a low recovery score. #### RISE RISE gives you personalized advice — based on your unique sleep need, sleep debt, and circadian rhythm each day — to help you lower your sleep debt and get in sync with your circadian rhythm. That includes: * **Recommended sleep and wake times:** This helps you get enough sleep at the right times for your body. You can get support shifting these to [become a morning person](https://www.risescience.com/blog/how-to-become-a-morning-person.md) or [get over jet lag](https://www.risescience.com/blog/how-to-get-over-jet-lag.md), too. * **20+ sleep hygiene reminders:** These are the good sleep habits that help you fall asleep faster and wake up less often. You’ll get a notification when it’s time to do each one at the time that’ll make them most effective for your body. * **A smart alarm clock:** It tells you if your wake time will add to sleep debt. * **Relaxation and breathing exercises and sleep sounds.** These include diaphragmatic breathing and progressive muscle relaxation to help you drift off faster. * **Energy predictions across the day:** You’ll get an overall energy score and energy predictions for each moment, so you see your most productive windows and when to nap or take a break. ![RISE app users' sleep stats](/assets/66eca2ff317f9cb96f331ee3_65836d6a8781d571d8d6ea69_sleep-tracker.webp) Regular RISE users get more sleep. ## Whoop vs. RISE Other Features Here’s how Whoop and RISE stack up on other features ### Whoop Beyond sleep, Whoop can: * Track your workouts * Give you a Stress Score based on heart rate and HRV * Track metrics like respiratory rate, skin temperature, and oxygen saturation * Let you know if behaviors (like if you had caffeine) affect your sleep. You can manually track these in the Whoop app. ### RISE All of RISE’s features focus on helping you lower your sleep debt and get in sync with your circadian rhythm. Beyond the features listed above, they include: * Partner Connect, so you can sync up with a partner or friend and keep each other accountable * Calendar integration, so you see when your energy peaks and dips are coming and schedule your day to make the most of them * Syncing with wearables like Apple Watch, Garmin, Fitbit, and Oura Ring or apps like [Sleep Cycle](https://www.risescience.com/blog/rise-app-vs-sleep-cycle.md) to track more metrics * Using RISE on other devices such as your iPad or on your Apple Watch. With the RISE Apple Watch app and complication you can set your RISE alarm from your Apple Watch and get habit notifications on your wrist. ## Whoop vs. RISE Cost Here’s how the two sleep trackers compare on cost: * RISE costs **$69.99 a year**, which works out at **$5.83 a month**. * Whoop costs **$239 a year**. The basic strap is free, but other colors cost **$49 to $99**. Whoop offers a **one-month free trial** in which you can access all of its sleep, stress, and workout tracking. With RISE, you can do a **seven-day free trial**. You can find out your sleep need, how much sleep debt you have, see when your body wants to wake up and sleep, and when your energy will fluctuate across the day as part of your circadian rhythm. You can try all of RISE’s features — including personalized sleep hygiene reminders, recommended sleep times, and relaxing content — to see how much more sleep and energy you could get. We’ve found that 80% of RISE users feel more energy within five days. But the real benefits come from consistently keeping sleep debt low and staying in sync with your circadian rhythm. ## Whoop vs. RISE Reviews We can’t speak for Whoop, but here’s what RISE users have to say: * “I’m a WHOOP user but I think that insights from RISE are quite helpful and more focused on sleep. **Do one thing, but do it well**.” [Read the review](https://appfollow.io/app/564260/review/352488376?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “I’ve tried a few other sleep apps, but this one doesn’t just track your sleep, it **helps you improve your sleep!** And it’s very accurate. After a few days I felt rested, energized, and refreshed and didn’t need an energy drink to get going.” [Read the review](https://appfollow.io/app/564260/review/255541801?s=global3&utm_source=reviews&utm_medium=slack&utm_campaign=permalink). * “**I trialed a lot of apps before settling on this one.** Not only does it give me the information I’m looking for in regards to my energy levels, but it also suggests times for various activities based on my dips and lows. And it puts them into my calendar app for me!...I truly love this app and I’ve recommended it to a few friends and family already!” [Read the review](https://appfollow.io/app/564260/review/348711528?s=global3&utm_medium=slack&utm_source=reviews&utm_campaign=permalink). FYI, Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024, while Sleep Foundation included Whoop in their list, too. Apple also nominated RISE for a design award and named it an Editor’s Choice app. ## Whoop vs. RISE Hardware You don’t need any additional devices to make RISE work. You can track sleep through your phone alone or through a wearable if you have one. For Whoop, you’ll need to use the wearable strap. It’s small, so it shouldn't get in the way of sleep, but some users don’t enjoy the feeling of sleeping with something on their wrist. It’s also designed to be worn 24/7. This could get in the way of certain workouts, chores, or when showering, or it may just not match your outfit. You’ll also need to remember to charge the strap to continue getting Whoop’s sleep tracking. ## Whoop vs. RISE App: The Final Verdict RISE tracks and gives you personalized guidance on how to improve the two key metrics of sleep debt and circadian alignment. This is based on the amount of sleep you personally need. Whoop tracks your workouts, strain, and health metrics like HRV. But when it comes to sleep, it doesn’t work out your individual sleep need and it relegates sleep debt to focus instead on its own sleep score. So, if you want more sleep and better energy, choose RISE. If you want a fitness tracker or in-depth health data outside of sleep, choose Whoop. And if it’s in your budget, choose both for comprehensive health and sleep tracking. RISE can pull data from Whoop through Apple HealthKit. ## About Our Editorial Team Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) , [RISE Co-Founder](https://www.risescience.com/jeff-kahn.md) Published sleep expert helping everyone get more sleep and energy with the RISE app Medically Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) , [Sleep Medicine Physician](https://www.risescience.com/chester-wu.md) Provides sleep medicine services, medication management, and psychotherapy at his sleep medicine and psychiatry practice **Our Editorial Standards** We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists. [Learn More](https://www.risescience.com/about-us.md) Updated Regularly We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. ## Sleep Debt [View all](https://www.risescience.com/topics/sleep-debt.md) [Blog ![](/assets/669d977ad172591e589f0b4d_heavy-sleeper_result.webp) Sleep Debt #### Light Sleepers vs. Heavy Sleepers: Causes & How to Get the Sleep You Need 10 MINS](https://www.risescience.com/blog/heavy-sleeper.md)[Blog ![](/assets/666a28deea0a4b8722135673_magnesium-for-restless-leg-syndrome_result.avif) Sleep Debt #### Can I Take Magnesium for Restless Leg Syndrome? Sleep MD's Advice 10 MINS](https://www.risescience.com/blog/magnesium-for-restless-leg-syndrome.md)[Blog ![](/assets/6654cbb49a0d80fc54077c80_can-low-magnesium-make-you-tired_result.avif) Sleep Debt #### Can Low Magnesium Make You Tired? Yes, Here’s How to Fix It 11 MINS](https://www.risescience.com/blog/can-low-magnesium-make-you-tired.md) --- title: Why Am I Always Hungry? A Doctor Shares 18 Reasons and Fixes published: 2026-08-14T13:03:36.000Z public-url: https://www.risescience.com/blog/why-am-i-always-hungry domain: www.risescience.com Table of Contents [H2 Item entry. Can wrap to multiple lines for longer titles.](#) [H3 Item entry. Can wrap to multiple lines for longer titles.](#) # Why Am I Always Hungry? A Doctor Shares 18 Reasons and Fixes Published 2023-04-21 Written by ![Jeff Kahn](/assets/6319f5c2de466254d5fa6099_62c45e895a2e1f0daa88dfdd_Jeff_Kahn_CEO_Rise-Science-p-500.png) [Jeff Kahn](https://www.risescience.com/jeff-kahn.md) RISE Co-Founder Reviewed by ![Dr. Chester Wu](/assets/6319f9dfb7c37fdeffe309a2_Chester_Wu.png) [Dr. Chester Wu](https://www.risescience.com/chester-wu.md) Sleep Medicine Physician ## Why am I always hungry? * You might be always hungry because you have high sleep debt, you’re out of sync with your body clock, or you’re not getting the right balance of macronutrients. * Stop feeling hungry all the time by lowering your sleep debt, living in sync with your circadian rhythm, drinking enough water, keeping stress levels in check, reducing refined carbs, and eating a good mix of carbohydrates, healthy fats, and protein. * You can use the [RISE app](https://app.adjust.com/oha9msp?creative=RISE&campaign=why+am+i+always+hungry) to fix two key causes of constant hunger: high sleep debt and circadian misalignment. Your stomach’s growling, your mouth is salivating, and your eyes are darting in the direction of the kitchen. This wouldn’t be strange if it were coming up to dinner time or you were waiting on the cookies you’d just baked to cool. But often, hunger can strike when you’ve already eaten — or worse, late at night when you’re trying to sleep. If you feel like you’re always hungry, no matter how much you eat, it can be hard to maintain a healthy diet, concentrate at work, or fall asleep at night when your grumbling stomach demands attention. Below, we’ll dive into why you might be feeling hungry all the time. And, more importantly, how you can use the [RISE app](https://www.risescience.com/.md) to fix two key causes of constant hunger: high sleep debt and being out of sync with your circadian rhythm. ‍ [What is hunger?](#hunger) [Why am I always hungry?](#always) [How can I stop feeling hungry all the time?](#feeling) ‍ ## Advice From a Sleep Doctor “Sleep deprivation can leave you feeling hungry all the time, even when you’ve eaten enough. Try getting sunlight first thing in the morning, reducing light exposure in the evenings, and doing a relaxing bedtime routine to get more sleep and, hopefully, feel less hunger,” says[Dr. Chester Wu](https://www.risescience.com/chester-wu.md), who is double board certified in Psychiatry and Sleep Medicine, and provides sleep medicine services, medication management, and psychotherapy to adults at his private sleep medicine and psychiatry practice. ‍ ## What is Hunger? Hunger is your body telling you it needs (or wants — more on this later) food. You’ll probably recognize the familiar growls from your stomach. Ignore them for too long and you might get low energy, poor mood (or “hanger”), [brain fog](https://www.risescience.com/blog/how-to-get-rid-of-brain-fog.md), headaches, and shakiness to go with it. Hunger is normal. When your stomach is empty, it contracts and causes those familiar hunger pangs. When your blood sugar drops, so will your mood and energy levels. When your body needs food, it releases a hormone called ghrelin, also known as the hunger hormone. You’ll get those familiar feelings of hunger and an urge to eat. If you do eat, your body will produce a hormone called leptin when it’s satisfied, causing you to feel full and stop eating. This careful balance between hunger and fullness fluctuates throughout the day. It sounds simple enough, but hunger doesn’t always happen when we need food. Here are the different types of hunger to look out for: * **Physical hunger:** This is the hunger we often think of when we’re feeling hungry. Physical hunger happens when our body needs food. Ghrelin levels are high and we need to take in fuel. * **Anticipatory hunger:** This is hunger when your body is expecting food. You may not necessarily need food in that moment. For example, if you always eat lunch at noon, you may get some anticipatory hunger pangs as this time approaches. * **Emotional hunger:** We’ve all been there. You get home from a hard day of work and your body’s craving something salty. You’re going through a break-up and a copious amount of chocolate seems like the only fix. Emotional hunger is often triggered by stress, sadness, or[anxiety](https://www.risescience.com/blog/how-to-sleep-with-anxiety.md), and it’s a craving for a certain food (who stress eats a salad?). It’s harder to control these cravings when you’re physically hungry as well. ‍ ## Why Am I Always Hungry? Of course, you’re going to feel hungry when your body needs fuel. But hunger can be triggered by a lot more than that. Here’s why you might be feeling hungry all the time. ### 1\. You’ve Got High Sleep Debt ![RISE app screenshot showing how much sleep debt you have](/assets/670f11eafc9d7daa6b85afc1_66b40cf416655ce6e6a4196c_AD_4nXeAkJhlHaAIeqGLBy5GA9HcANt5kyTbAvasnGFgk4PI0PntFCKN2yGlEatz5vFTC3BJkUCU2QkdUpavJ4_KKG0vh0xPqjNNooYx77BIYeRrodp71gNiEjyPO.jpeg) The [RISE app](https://www.risescience.com/.md) can work out how much sleep debt you have. [Sleep debt](https://www.risescience.com/blog/how-much-sleep-debt-do-i-have.md) is the amount of sleep you owe your body. It’s measured against your sleep need, the genetically determined amount of sleep you need each night. When you’ve got high sleep debt, you’re going to feel tired, of course, but you might feel more hunger than usual, too. When you don’t get enough sleep, ghrelin levels (the hunger hormone) are higher and leptin levels (the satiety hormone) are lower, a recipe for increased hunger.[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/) shows increased ghrelin can also lead to increased food cravings. A lack of sleep can also impact your production of glucagon-like peptide-1 (GLP-1). GLP-1 is released after a meal to help keep your blood sugar levels under control and promote satiety. That’s why weight loss drugs that are GLP-1 receptor agonists, like [Ozempic](https://www.risescience.com/blog/can-ozempic-make-you-tired.md), make you feel fuller. [Research](https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12552) shows not getting enough sleep can lead to lower levels of GLP-1. Sleep disturbances, like [sleep apnea](https://www.risescience.com/blog/how-do-you-know-if-you-have-sleep-apnea.md), can also impact GLP-1. It doesn’t take much sleep loss for your hunger to be impacted. A [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470707/) cut participants' time in bed by 33% for just one night. This led to increased hunger, increased food cravings, eating more chocolate, and eating larger portion sizes the next day. And more [research](https://www.nature.com/articles/ejcn2016201) shows people eat 385 more calories after a night of sleep deprivation. This is just one way [sleep loss can lead to weight gain](https://www.risescience.com/blog/why-cant-i-lose-weight.md) and obesity. **The fix:** Lower your sleep debt and keep it low (more on how soon). Check RISE to find out your unique sleep need and how much sleep debt you’re carrying. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=profile) *to view their sleep need and* [*here*](https://web.risescience.com/open-in-app/?route=home) *to view their sleep debt.* ### 2\. You’re Living Out of Sync with Your Circadian Rhythm Your circadian rhythm is your body’s roughly 24-hour internal clock. Among other jobs, it dictates your sleep-wake cycle. When you’re out of sync with your circadian rhythm — which can happen when you sleep and eat at odd times — your hunger hormones are impacted. One [study](https://academic.oup.com/sleep/article/41/suppl_1/A17/4987983) looked at shift workers who ate and slept 12 hours out of sync. This led to a 17% increase in ghrelin levels compared to when they were in sync with their circadian rhythms. Consistently, when out of sync, they also had a 38% higher desire to eat. A [2019 study](https://pubmed.ncbi.nlm.nih.gov/30232416/) found circadian misalignment also led to an increased appetite for energy-dense foods. And a [2022 paper](https://www.nature.com/articles/s41574-022-00747-7) states circadian misalignment reduces levels of leptin and peptide YY, another hormone in the body that helps us feel full. **The fix:** Get your sleep and meal times in sync with your circadian rhythm. More on how soon. The RISE app predicts your circadian rhythm each day to help you stay in sync with it. *RISE users on iOS 1.202 and above can click* [*here*](https://web.risescience.com/open-in-app/?route=schedule/energy) *to see their circadian rhythm on the Energy screen.* ### 3\. You’re Not Getting the Right Balance of Macronutrients Macronutrients are carbohydrates, protein, and fat. These make up the three main nutrients we need for fuel. If you’re not getting the balance right between these macronutrients, you may be left feeling hungry, especially in between meals. For example, a meal high in carbs will cause your blood sugar to spike and then crash, leading to hunger. A diet low in healthy fats can leave you craving sugar. Not all macronutrients are equal, either. One [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139783/) found a low-fat diet can lead to more hunger than a low-carb diet. And another [study](https://pubmed.ncbi.nlm.nih.gov/20847729/) found a high-protein low-calorie diet helped people feel fuller throughout the day compared to those on a normal protein low-calorie diet. Those eating more protein also had less desire to eat late at night and were less preoccupied with thoughts of food. **The fix:** Aim to eat a balanced diet, getting carbohydrates, protein, and healthy fats into each meal. Speak to a nutri