After holiday reset

Here is when to start moving your sleep back after a holiday, so the first morning at work is easier.

Your details

2 h later than usual, 20 minutes earlier each night

6 nights

to get back, starting Thursday 22 October

Start shifting22 October 2026
Back to work28 October 2026
Each night, bed and alarm20 min earlier
If you start tonightback to normal in 6 nights

Move your wake up time and bedtime together; an alarm is the easiest lever, as the NHS suggests for jet lag. Get outside in the morning, avoid long lie ins and keep caffeine to the morning.

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is making it hard to cope. If you feel sleepy while driving, stop somewhere safe.

The working

Sleeping 2 hours later, back at work in 7 days, 20 minutes a night

2 hours is 120 minutes, which at 20 minutes a night takes 6 nights. Back to work in 7 days means starting tomorrow night: bed and alarm 20 minutes earlier each night until you are back to normal.

How to shift

Move both ends

Set the alarm earlier first: it is the easiest part to control
Go to bed earlier by the same amount
Get outside in the morning daylight
Keep caffeine to the morning and avoid long naps

Starting late?

Bigger steps work too

If the date has already passed, start tonight with bigger steps. It will feel rougher for a few days, but your body clock will catch up. The NHS jet lag advice of setting an alarm and getting daylight works the same way after a late holiday.

Read with care

What this cannot tell you

Account for flightsFor time zone changes, use the jet lag recovery planner.
Make you tired earlierGetting up earlier is what makes you sleepy earlier.
Know your stepSmaller steps are gentler; bigger ones are faster.

Questions

Common questions

How long does it take to reset sleep after a holiday?

It depends on how far you have drifted. Moving 15 to 30 minutes a night is a gentle pace.

Should I just get up early on the first day?

You can, but you may lie awake the night before. Shifting gradually is gentler.

Does a lie in help me catch up?

It pushes your body clock later. The NHS advises getting up at the same time every day.

What about children after the summer holidays?

The same idea works for children: start shifting bedtime and wake time in small steps the week before school.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

When to see a GP about sleep

See your GP if changing your sleep habits has not helped, you have had trouble sleeping for months, or it is affecting your daily life and making it hard to cope. If you feel sleepy at the wheel, stop somewhere safe.