Sleep is one of the most essential pillars of health, yet for many adults, getting consistent, high-quality rest feels impossible. Between juggling careers, parenting, relationships, travel, and responsibilities, a perfect sleep schedule is often a fantasy. Maybe your toddler wakes up at 3 a.m. every night, your partner snores like a freight train, or your job requires you to work late shifts. Perhaps you’re constantly on the go, hopping time zones for work or adventure. You might not always (or ever) be able to get 7-9 hours of continuous sleep, but it is possible to sleep better with an unpredictable schedule.
If you’ve ever thought, “I’d love to sleep better, but my schedule won’t allow it”, you’re not alone. The reality is that many of us can’t control exactly when we sleep—but we can control how well we sleep. Instead of striving for a flawless eight-hour stretch every night, the goal should be to optimize your sleep quality, no matter how irregular your schedule is.
As someone who has been through different life phases—training for endurance races in my 20s, waking up at odd hours with pets, dealing with the stress of running my own business, and navigating travel-related sleep struggles—I know what it’s like to feel exhausted despite your best efforts. The good news? With a few strategic tweaks, you can still get deep, restorative sleep, even if your schedule is all over the place.
1. Create a sleep sanctuary that works for you.
When you can’t control when you sleep, you must optimize where you sleep. Your environment plays a massive role in sleep quality, yet most people don’t put much thought into it.
For example, I used to live in a noisy apartment building where my neighbors seemed to enjoy rearranging their furniture at midnight. I finally invested in a white noise machine, and the difference was night and day. If your partner snores or outside noises keep you up, try earplugs, noise-canceling headphones, or a fan to create a buffer.
Another game-changer? Blackout curtains and a sleep mask. Even a little light—like the glow from a phone or streetlamp—can disrupt melatonin production and make it harder to fall asleep (Cajochen et al., 2000). If you sleep during the day or wake up multiple times at night, complete darkness is essential.
Temperature also matters more than people realize. I once struggled to fall asleep consistently until I started keeping my bedroom at 65°F (18°C)—the ideal range for deep sleep (Okamoto-Mizuno & Mizuno, 2012). A cool room, breathable sheets, and a light blanket can help regulate your body temperature and keep you from waking up sweaty or restless.
2. Hack you circadian rhythm (even if it's messy)
Our bodies thrive on routine, but life rarely cooperates. If you’re someone who has early mornings one day and late nights the next, your circadian rhythm can get completely thrown off. However, you can sleep better with an unpredictable schedule by training your body to recognize when it’s time to sleep and wake up with a few simple tricks.
First, get sunlight as soon as you wake up, even if it’s just stepping outside with your morning coffee. Natural light helps reset your body’s internal clock and signals that it’s time to be awake. If natural sunlight isn’t available, a bright light therapy lamp can mimic sunlight and boost alertness (Phipps-Nelson et al., 2003).
On the flip side, reduce blue light exposure at night to avoid confusing your body. If you’re someone who scrolls through your phone or watches TV in bed (guilty!), consider blue light-blocking glasses or a screen filter to prevent melatonin suppression (Chang et al., 2015). Switching to dim, warm lighting in the evening can also help signal to your brain that it’s time to wind down.
3. Master the art of strategic napping
If you can’t get consistent sleep at night, naps can be your best friend—as long as you do them right. I learned this the hard way when I used to take long, unintentional naps after work, only to find myself wide awake at 2 a.m.
A 10-20 minute nap is ideal for an energy boost without grogginess (Milner & Cote, 2009). If you need something extra powerful, try a caffeine nap—drink a small cup of coffee before lying down, and by the time you wake up, the caffeine will have kicked in.
Just be mindful of when you nap. If you find yourself struggling to fall asleep at night, avoid naps after 3 p.m., as they can interfere with your natural sleep cycle.
4. Supplement wisely for better sleep (when you do get it)
While sleep supplements won’t fix a bad routine, they can help you sleep better with an unpredictable schedule and support better rest when used correctly.
Magnesium bisglycinate (from this brand specifically) is my personal favorite—it helps relax muscles and calm the nervous system, making it easier to drift off (Abbasi et al., 2012).
L-theanine, an amino acid found in green tea, promotes relaxation without making you groggy (Kimura et al., 2007). Click here to purchase from one of my favorite supplement brands.
Glycine (2g of this one before bed) can improve sleep quality and help you feel more refreshed in the morning (Inagawa et al., 2006).
Melatonin (0.3-1 mg) can help reset your internal clock, but it’s best used occasionally rather than daily (Burgess et al., 2003). I take 5mg of this brand every night before bed.
If you prefer natural alternatives, tart cherry juice has been shown to increase melatonin levels and improve sleep duration (Howatson et al., 2012). They also help with healing and recovery so I’ve included these easy to swallow capsules in my current bedtime routine.
5. Sleep strategies for travel, time zone changes and daylight savings
I love to travel but one of the downsides is that it wrecks my sleep. Especially when I’m catching super early flights and/or crossing time zones. If you’re dealing with jet lag, try adjusting your sleep schedule before you travel by shifting your bedtime an hour earlier or later each night.
Once you arrive, get outside as soon as possible to sync with the new time zone. If you land in the morning but feel exhausted, resist the urge to nap too long—a 20-minute nap can help, but sleeping too much can prolong jet lag.
If you’re staying in a noisy hotel, bring a portable white noise machine or use an app to drown out disruptive sounds.
Also read: 5 Strategies for Getting Great Sleep While Traveling
Adjusting to daylight savings time
Twice a year, daylight savings throws off millions of people’s sleep patterns. The time change may seem small, but studies show that even a one-hour shift can increase fatigue, disrupt melatonin production, and lead to more accidents due to sleep deprivation (Harrison, 2013).
To make the transition easier:
- Start adjusting your bedtime gradually a few days before the time change by moving it 15-30 minutes earlier or later, depending on the direction of the shift.
- Get sunlight exposure first thing in the morning after the time change to help your body adjust to the new schedule.
- Avoid heavy meals and caffeine late in the day to prevent sleep disturbances.
- Maintain your usual sleep routine—keeping consistent wake-up and bedtime habits will help your body adapt faster.
Final thoughts: Sleep may not be perfect, and that's okay.
Let’s be real: most adults don’t have a “perfect” sleep schedule. Life is unpredictable—whether it’s kids, travel, work, or just being human. Instead of striving for perfection, focus on small changes that improve sleep quality over time.
By optimizing your sleep environment, using light to regulate your body’s clock, mastering strategic naps, supplementing wisely, and managing jet lag like a pro, you can get the best sleep possible—even with an unpredictable schedule.
If you’ve been wondering how to sleep better with an unpredictable schedule, remember: it’s not about sleeping more, it’s about sleeping smarter. With the right approach, you can wake up feeling more refreshed, even when life refuses to slow down.
