Staying up all night throws your clock forward. The next day, your body wants to sleep and wake later than usual. To recover without another wrecked week, you need to move your sleep window earlier again. The fastest way to do that safely is to follow a structured plan that shifts bedtime and wake time together. Use this 7-night plan to train yourself to sleep earlier and get back on schedule.
The plan uses morning light, earlier meals, a cool bedroom, and a long-exhale wind-down to reset the clock without relying on sleep deprivation.
For a full 7-day schedule reset that works even if your rhythm has been off for a while, see How to Get Back on a Sleep Schedule (Without Burning Yourself Out).