How to Fix Your Sleep Schedule

Have you ever wondered why your mind and body start to switch off around the same time each night - and why you always tend to wake up at roughly the same time each morning? Even without an alarm and on the weekend...

This is something known as our body clock or sleep schedule, cycle, pattern or whatever you want to call it really! Our bodies are very intelligent and often they’ll want to follow a consistent routine, allowing us to get the crucial beauty sleep and rest that we all know and love.

But, if you’re traveling through different time zones, you often take on shift work or you don’t have a good bedtime routine then you’ll probably suffer from poor sleep. Well as always Bo+Tee team, we’re here to help! 

It’s time to smash those bad habits and get you on a good sleep cycle that your body will thank you for. Keep scrolling below for our top tips for how to get your sleep schedule back on track. We’re talking all things from jet lag to blue light, making sure that internal clock is set to a healthy pattern.

Top Tip 1: Getting Over Jet Lag


If you’re lucky enough to be a global jet-setter or if you’ve traveled across the world for a holiday then you’ll be familiar with the term “jet lag”. This is essentially your body's wake-sleep cycle (otherwise known as circadian rhythm) being disrupted. 


To get your internal clock back on track and sync your circadian rhythm with whatever country you’re in we’d recommend getting enough daylight and melatonin.


It’s also not a bad idea to try and adjust your sleep pattern ahead of your trip. Of course this isn’t always possible, especially when traveling home from a holiday.

If you can’t avoid it completely then you can at least minimise the symptoms by making sure you get a good sleep before your trip and maintaining good hydration throughout. Try to pack useful accessories such as sleeping masks and ear plugs and don’t over plan on your first day or two - you’ll just exhaust yourself even more!

Top Tip 2: Bye Bye Blue Light


You may or may not have heard that blue light and bright lights before bed are the ultimate no go. That’s right, you can say goodbye to scrolling through social media for hours before bed.


We’ve all done it, after 30 minutes or more of struggling to fall asleep you turn to your phone to Google “how to fix your sleep schedule” or “how to get your sleep schedule back on track” and maybe you stumble across this post? But did you know that the blue glare from your phone, iPad or laptop screen is actually preventing you further from getting to sleep at night? 

To get a healthy sleep it’s recommended that you part ways with all brightly glaring, blue light devices at least 2-3 hours before bed. This even includes TV’s so why not get lost in a new book you haven’t read yet or stick on your favourite podcast.

Top Tip 3: Set The Mood


Our third and final tip would be to take some time before you head to bed to fully relax. Run a hot bath, light a candle and stick on a face mask. Play out your favourite chill playlist and have that self-love time you truly deserve. 


It’s important to take time out of your hectic schedule and back-to-back gym sessions to rest, recover and restart as your best self. This should help ease you into the routine of good sleep hygiene in no time. 

If you need some new relaxation tips then make sure to check out our self-care blog.

Evening Loungewear You Need


To help you relax before you head to bed it’s crucial (in our opinion!) that you have the ultimate loungewear set of dreams - right? 


Here at Bo+Tee we have a wide range of ladies petite, regular and tall loungewear that’s sure to have you covered from AM to PM. With a huge variety of functional yet sexy loungewear options that will keep you comfy and relaxed throughout your evening, we’ll have you falling asleep with ease.


If you need a helping hand with what loungewear set is right for you then keep scrolling below...

Our first recommendation is for all you petite readers. If you don’t already own pink loungewear then this is the perfect opportunity for you to bag yourself some! Our ‘Take Care’ petite joggers and matching ‘Self Love’ cropped sweatshirt makes for the perfect petite loungewear set to take you through this season and next.

Petite range not for you? Well you’re in luck! This sensational pink loungewear set also comes in regular sizing, but be quick - it’s never in stock for long!

Next up we’re recommending our ‘Tough’ pocket cuffed joggers and matching ‘Momentum’ raw hem cropped sweatshirt in grey. This relaxed, grey loungewear set is sure to provide ultimate comfort and warmth in those all important hours before bed. 


The subtle oversized fit and soft cotton sweat fabric will make sure you stay stylish while giving you confidence in your bedtime routine. Wear around the house to chill or as the ideal athleisure fit on your rest days. This wardrobe staple is too good to miss. 

Last but not least you need to try our ‘Life’ wide leg joggers, trust us when we say; these will leave you in a comfort haze hours before bed. Pair them with our ‘Stay On Top’ baby tee in lilac for the ultimate purple loungewear set you need.


Nobody does loungewear sets quite like us and with these 3 in your wardrobe we can guarantee the hours of relaxation needed for the perfect sleep at night. 


After following all of these steps, if you still struggle with sleep then the next thing we’d recommend is trying out some nighttime yoga to ease your mind. Head over to our ‘It’s Time to Start Yoga’ blog for more. 

As always, remember to tag us @boandtee and show us how you style your workout looks - you might even feature in our ‘Tagged in Bo+Tee’ story! Make sure you stay in the loop with our latest collections and be the first to know about new releases by downloading our app today, or by signing up to our exclusive newsletter.