“Sleep is for the weak,” I’d tell myself, forcing my tired body out of bed at 5 a.m. If I gave in and drifted back to sleep, I knew I’d risk missing my alarm entirely and jolting awake in a panic hours later.

Waking up early has never been hard for me—but getting enough sleep? That feels almost impossible. Even with the careful sleep schedules my mom made when I was young, or my own grown-up promises to go to bed early on weekends, nothing ever stuck. And don’t get me started on university and my completely unpredictable routine. Back then, if my work got done, nothing else seemed to matter.

Now that I’m older and my brain has fully developed, I know I need to fix this night-owl habit—and fast. Not sleeping enough is linked to so many health issues they could fill a CVS receipt (think diabetes, heart problems, and a weaker immune system, just to name a few).

Shortly after turning 25, I set myself a challenge: go to bed at 9 p.m. every day for a week, to see if I could build a healthy sleep rhythm that actually worked for me. Along the way, I tracked my wellness stats—like sleep quality and daily “readiness”—using an Oura ring.

Here’s how it went:

Days 1–3
I started on a Thursday. After a smooth 9-to-5 and a nice work dinner, I headed straight home. My nighttime skincare routine is pretty consistent, and by the time I finished, it was almost 9 p.m.—so I climbed into bed right on schedule.

My mind was on board, but my body was confused. After lots of tossing, turning, sitting up, and humming along to Role Model, I finally fell asleep. In the morning, my Oura ring told me I hadn’t actually drifted off until 11:37 p.m.—yikes! Still, my sleep score was a solid 96, meaning once I was out, I slept deeply. I also clocked seven full hours. A win’s a win.

Day two followed the same pattern, just slightly less successful. I fell asleep around midnight, and my sleep efficiency dropped to 91. Clearly, my chaotic internal clock wasn’t ready to change.

On day three, I added deep breathing exercises to my routine after turning off the lights and putting my phone away. Stanford research says slow, controlled breathing can calm you down and ease anxiety, helping your mind shut off. It worked like a charm—I fell asleep much earlier, and my sleep efficiency bounced back to 94. Finally, progress.

Days 4–5
By day four, I was getting into the groove. My sleep efficiency held steady at 94, and I started falling asleep sooner—just 90 minutes after putting on pajamas and grabbing my emotional-support water bottle.

I began to realize that 9 p.m. might not be my ideal bedtime, at least not yet. If I’d aimed for winding down at 10 p.m. instead, things might have clicked faster.

On day five, I noticed I had more energy during the day. My Oura ring agreed: my readiness score (which factors in resting heart rate, body temperature, sleep balance, and activity) rose from 68 to 81 over the week.

One thing I didn’t love: even though I was going to bed earlier, I was also waking up later—around 7 a.m. It wasn’t unreasonable, but it felt like I was losing time instead of making the most of it.

Days 6–7
By the end of the week, I felt like a sleep expert. Not only was my sleep efficiency consistently in the 90s, but I was also falling asleep within an hour. My Oura ring showed my sleep regularity moved from “good” to “optimal.” Wow—I’d never been here before!

At work, my energy…My energy levels felt steady and consistent, not sporadic and unpredictable. I also started waking up naturally just after 6 a.m. My circadian rhythm probably still needs a little fine-tuning, but I’m sure the week-long experiment has improved it. Who says early nights aren’t cool?

Is there a beauty or wellness trend you’re curious about? We’d love to hear from you! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.

Frequently Asked Questions
FAQs Resetting Your Sleep Schedule in One Week

Q1 What does it mean to reset your sleep schedule
A1 It means shifting your bedtime and wakeup time to a new consistent pattern that better suits your needs like going to bed earlier to wake up feeling refreshed

Q2 Is it really possible to fix my sleep in just one week
A2 Yes its possible to establish a new consistent pattern in a week but fully adapting and feeling its full benefits may take a bit longer for some people

Q3 Whats the most important first step
A3 The most crucial step is setting a fixed wakeup time and sticking to it every single day even on weekends This anchors your bodys internal clock

Q4 Im a night owl How do I force myself to go to bed earlier
A4 Dont force it Instead gradually move your bedtime 1530 minutes earlier each night Make your evening routine relaxingdim lights avoid screens and read a book instead

Q5 What should I do if I cant fall asleep at the new bedtime
A5 If youre not asleep after 20 minutes get out of bed Do something quiet and nonstimulating in dim light until you feel sleepy then try again

Q6 How does light exposure help reset my schedule
A6 Light is your bodys primary cue Get bright light first thing in the morning to signal wake up and avoid brightblue light from screens in the evening to signal wind down

Q7 Can I take naps during this reset week
A7 Its best to avoid naps If you absolutely must limit it to a 20minute power nap before 3 PM so it doesnt interfere with nighttime sleep

Q8 What role does my diet play
A8 Avoid large meals caffeine and alcohol close to bedtime Caffeine can disrupt sleep for up to 8 hours and while alcohol might make you drowsy it fragments sleep later in the night

Q9 Will exercising help or hurt
A9 Regular exercise greatly improves sleep quality However finish intense workouts at least 23 hours before bed as