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Your Sleep Goddess Archetype^™ is:

Artemis

How to Up Your Sleep A-⁠Game as an Artemis

You naturally wake early, feel alert in the morning, and are ready for bed by 9 PM. You peak early and may struggle with late nights.

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1. Gradually Adjust Your Bedtime

Shift bedtime slowly: Try to go to bed 15-30 minutes later each night until you reach your desired bedtime. A gradual shift is easier for your body to adjust to.
Be consistent: Stick to the new bedtime even on weekends to help reset your circadian rhythm. Consistency is key in resetting your internal clock.

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2. Delay Your Morning Wake-Up Time

Wake up later in small increments: Just as you shift your bedtime, wake up later by 15-30 minutes each day. Avoid the temptation to sleep in too much on weekends, as it can confuse your body’s rhythm.
Use an alarm or a light-based alarm clock: If you're used to waking up early, setting an alarm for a slightly later time can help. You can also use a dawn simulator to gradually increase light in the morning, making waking up more natural.

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3. Be Mindful of Light Exposure

Get more light in the evening: Exposure to natural light during the day helps regulate your circadian rhythm, but in the evening, you want to limit bright light exposure. In the evenings, dim the lights in your home, and avoid screens that emit blue light (like phones, tablets, and computers).
Use bright lights in the morning: In the morning, expose yourself to natural sunlight to help wake up and reset your internal clock.

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4. Stay Active During the Day

Get regular exercise: Physical activity can help you feel more relaxed and tired by bedtime. However, avoid intense exercise close to bedtime, as it might energize you.
Stay engaged during the day: If you're used to waking up early and feeling energized, keeping your brain active and engaged throughout the day can help you feel more tired later on.

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5. Consider Light Therapy or Melatonin (with Caution)

Light therapy: If you're trying to stay awake later at night, bright light exposure in the evening can help. You can use a light box or bright lamps to help your body stay alert.
Melatonin supplements: Melatonin can be used in the short term to help adjust your sleep schedule, but it’s best to consult with a sleep specialist before using it regularly. Melatonin can help signal to your body when it's time to sleep, especially if you're trying to stay up later. However, it should be used to help change the timing of your sleep, not to induce sleep.

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6. Practice Patience

Give it time: Shifting your sleep schedule can take time. Be patient and consistent with these strategies, and try not to rush the process.
Listen to your body: If you’re feeling tired or out of sync, allow yourself to rest rather than forcing the new schedule too quickly.

Dr. Andrea Matsumura

MD MS FACP FAASM MSCP

Dr. Andrea Matsumura is a double board-certified Sleep Medicine physician and nationally recognized expert in sleep and menopause. She is the creator of The D.R.E.A.M. Sleep Method™ and the Sleep Goddess Archetype™.

She serves as Chief of Sleep Services for Monarch MD and focuses on evidence-based, hormone-informed, and behavior-driven approaches to sleep.

A frequent speaker and media expert, Dr. Matsumura has been featured in The New York Times, CNN, SHAPE, Alloy Health, and appears regularly on podcasts and national television.

Meet Dr. Andrea Matsumura