Man waking up and turning off his alarm clock on his side of the bed.

Are you more of a night owl or an early bird? Your sleeping pattern is not something you’re born with. It’s influenced by your body clock, an internal 24-hour cycle that ensures you’re at peak performance during the day and feel relaxed at night. But various factors like work schedule and traveling can put it out of sync. So how can you get out of this slump? Here are the steps to get your circadian clock back on track ASAP.

Soak Up the Sun

Your body clock is highly responsive to natural light. The sun, especially in the morning, plays a crucial role in regulating your sleep-wake cycle. It radiates specific wavelengths that suppress melatonin production – the hormone responsible for promoting sleepiness – while signaling your body to wake up and become alert.

Take advantage of this natural phenomenon by opening your curtains after rolling out of bed. When dealing with jet lag, you can take a refreshing walk or enjoy breakfast al fresco. Basically, do everything you can to be outdoors during the first few hours after sunrise.

Get Sweaty

Drowsiness creeping in is your body clock telling you it's time for a siesta. But don't fall into that temptation. Napping in the afternoon can make it harder for you to sleep at night. Instead, chase away sleepiness by engaging in physical activity. Whether it's a , a brisk jog, or a , moving your body triggers a release of endorphins, adrenaline, and other neurotransmitters that help elevate your energy.

Right after your heart-pumping activity, continue your morning routine with a shower. Use CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men to wash off all the post-workout sweat, grime, and oil accumulated on your scalp. It's formulated with taurine and Triple Anti-Dandruff technology to get rid of dandruff. Plus, it has an invigorating menthol extract that leaves a cooling effect on the scalp.

Go on a Camping Trip

If your sleep schedule is out of sync, grab your hiking boots and set up a tent. Research says being around nature, like when you’re camping, can shift your by releasing melatonin around sunset and stopping when the sun rises again. The change of scenery and fresh air also contribute to better sleep quality.

You can explore the wilderness with  or embrace being a lone wolf. Just make sure to brush up on your survival skills and prepare all the  before you go off-grid.

Swerve Alcohol

As thrilling as happy hour is, drinking beer can worsen your mild insomnia. While it helps you doze off faster, it disrupts the REM phase (when dreams occur), causing you to have vivid nightmares. You might wake up feeling restless and have trouble concentrating during the day. What's more, alcohol is a diuretic, which means drinking can lead to frequent trips to the bathroom throughout the night.

When morning comes, you'll feel even more sleepy than the day before. Add a to the mix, and you've got yourself a terrible, horrible, no good, very bad day. So, hold off on the nightcap and drink more H2O to stay hydrated.

Create an Unwinding Routine

Streaming your favorite TV shows is fun but it throws off your body clock. According to , the blue light from your TV and phone can trick your brain into thinking it's still daytime. As a result, you’ll find it more difficult to sleep at night despite feeling tired. 

Before bedtime, try to disconnect from electronic devices. No Valorant matchmaking or mindless scrolling through TikTok. Use the time to wind down, like picking up that book you bought a year ago and never got around to reading. 

Part of winding down is making sure you’re clean and ready for bed. Washaway a day's worth of dirt and oil with POND'S Men Facial Wash Energy Charge, infused with and menthol. It revitalizes your complexion, so your face looks more awake the next morning.

Sleep is not just a luxury. It's the fuel that powers your daily hustle. With these tips, you can regulate your body clock and, finally, put your snooze button to rest.