Summer has a way of throwing our usual routines out of sync. Late nights, lie-ins, holidays, travel and busy social schedules can all shift your sleep pattern - and as summer draws to a close, you might find yourself struggling to get back into your usual rhythm.

With autumn just around the corner, now is the perfect time to reset your sleep schedule and get your routine back on track. Whether you’re finding it harder to fall asleep, waking up feeling tired or simply going to bed later than you’d like, a more consistent sleep routine can help support your natural sleep-wake rhythm.

The good news? You don’t need to overhaul your routine overnight. A few simple, consistent changes can help reset your body clock and make it easier to get the restful sleep your body needs.

Here are five things that could mean your supplements aren't being absorbed as well as they could be. 

Start with your morning, not your bedtime.

When you’re trying to reset your sleep schedule, it’s easy to focus on getting into bed earlier. But having a consistent wake-up time can be just as important.

Your body clock - also known as your circadian rhythm - responds to regular cues throughout the day. Keeping your wake-up time consistent helps reinforce when your body should feel awake and when it should start preparing for sleep.

Try to:

• Wake up at a similar time every morning

• Keep your wake-up time consistent at weekends where possible

• Avoid sleeping in for several hours after a late night

• Get out of bed when your alarm goes off rather than repeatedly pressing snooze

If you’ve been going to bed particularly late, you might feel tired during the first few mornings. This is normal while your body adjusts. Try to resist the temptation to compensate with a long lie-in, as this can make it harder to get your sleep schedule back on track.

Instead, focus on consistency. As your wake-up time becomes more predictable, your body can gradually begin to feel sleepy at a more appropriate time in the evening.

Your circadian rhythm uses light as one of its most important environmental signals. Getting natural daylight in the morning helps reinforce the difference between daytime and night-time, supporting a healthy sleep-wake cycle.

Try stepping outside soon after waking, taking a morning walk or simply enjoying your breakfast somewhere with plenty of natural light.

Even on cloudy days, getting outside can be a helpful way to start your morning.

It can also help to think about your lighting as the day progresses. Bright light in the morning can help you feel more alert, while dimmer lighting in the evening can create a calmer environment as bedtime approaches.

If you spend most of your day indoors, try building a little more natural light into your routine. A short walk before starting work or stepping outside during your lunch break are good places to start. 

Your bedtime routine should start before you get into bed.

Creating a simple wind-down routine gives your body and mind time to slow down and signals that the day is coming to an end. Try to create a 20-30 minute period before bed where you can step away from the demands of the day.

You could:

• Dim the lights in the evening

• Put your phone away or reduce screen time before bed

• Read a book or listen to something calming

• Take a warm shower or bath

• Try some gentle breathing or relaxation exercises

• Keep your bedroom cool, dark and comfortable

If stress or an overactive mind is making it difficult to wind down, you could also consider adding Calmee to your evening routine. It contains the miracle ingredient Lactium®, a peptide that mimics the calm, zen-like feeling a baby gets after a milk feed - shown to help support relaxation and reduce the physical effects of stress. 

Remember, your wind-down routine doesn’t need to be complicated. The goal is simply to create a clear transition between your daytime activities and bedtime.

What you consume throughout the day can have an impact on your sleep at night.Caffeine can remain in your system for several hours, so coffee, energy drinks, tea and other caffeinated drinks later in the day may make it harder to fall asleep.

If you’re trying to fix your sleep schedule, consider keeping caffeine to the morning. You don’t necessarily need to give up your favourite coffee, just think about when you’re drinking it.

Alcohol is another one to be mindful of. While it can initially make you feel sleepy, drinking close to bedtime can interfere with sleep quality and leave you feeling less refreshed the next morning. You can also support your evening routine by being mindful of food and fluids before bed.

Try to:

• Keep caffeine to earlier in the day
• Limit alcohol close to bedtime
• Avoid very heavy meals immediately before bed
• Stay hydrated throughout the day rather than drinking lots of fluids right before bed

These changes don’t have to be restrictive. The aim is simply to create an environment where your body has the best chance of naturally winding down.

Your evening routine can also include nutritional support. 

Magnesium is an essential mineral involved in many processes in the body, including normal nervous system and muscle function. Foods such as leafy greens, nuts, seeds, legumes and wholegrains can all contribute to your daily magnesium intake.

If you’re not getting enough magnesium through your diet, a supplement can be one way to support your nutritional intake. Our Magnesium Complex combines three forms of magnesium and provides targeted nutritional support that can easily be incorporated into an evening wellness routine.

For those looking for more comprehensive sleep support, Sleepee, which features CherryPURE® 50x extract and 10 other powerhouse ingredients to support your body’s natural production of sleep hormones, ease racing thoughts and help you stay asleep longer.

There’s no one-size-fits-all answer. How quickly you can reset your sleep schedule depends on how far your routine has shifted, your lifestyle and how consistently you stick to your new routine.

If your sleep schedule is only slightly out of sync, you may notice changes relatively quickly. If you’ve been going to bed and waking up much later than you’d like for a long time, it may take longer for your body to adjust.

The key is to avoid trying to force a dramatic change overnight.

Instead, focus on small, sustainable adjustments. Keep your wake-up time consistent, get morning daylight, gradually move your bedtime if needed and create a calming routine before bed.