How to get used to sleeping earlier at night?

Is sleeping early challenging for you too? Do you stay up at night and not sleep despite being tired? Do you feel tired every morning because of sleeping late? In this article, how do we answer the question of how to get used to sleeping earlier at night?

There are several factors that do not allow you to sleep early at night. You may not have a work commitment, suffer from a lot of anxiety and stress, have sleep disorders, or your only idle time is when you sleep at night. Maybe the reason you sleep late is spending too much time on social networks and talking with your friends.

If you go to bed late, chances are you’re groggy when you wake up. Because your sleep time is short or you missed the best time for useful sleep. If you are tired of these conditions and want to sleep earlier at night, do not miss this article. In this article, you will learn about different solutions that will help you adjust your sleep time over time.

How to get used to sleeping earlier at night?

Sleeping early at night has many benefits and increases the quality of your life. If you sleep early at night, you will have more energy during the day. To be able to turn sleeping early into a useful habit for yourself, do the following exercises:

Make small changes at night

Making a sudden decision to go to bed two to three hours earlier than usual can be difficult and disrupt your sleep. This requires more changes in your schedule because your body is not used to sleeping at that time. It is better to try to go to bed 15 to 20 minutes earlier than your usual bedtime every week. This period of time allows you to adjust your sleep gradually and without much pressure, and you can fall asleep earlier at night.

Management of blue light exposure

One of the unique problems of the modern world is that during the day and night, various screens from mobile phones to laptops and televisions are on in front of us. These screens can keep you entertained for hours without realizing it’s past bedtime. Apart from this, digital screens and energy-efficient lighting emit blue light.

Research shows that blue light suppresses the production of melatonin and the sleep hormone in the body. This can be useful in the morning when you want to wake up. But, exposure to blue light at night can make it take longer to fall asleep, resulting in less sleep and lower quality sleep. To avoid suppressing melatonin and staying awake longer than planned, it is better to limit the use of these devices in the hour before bedtime.

Creating an ideal sleeping environment

You can make changes in your bedroom to improve your sleeping time at night. The following will help you in this regard:

1. Ambient temperature setting: It is usually easier to sleep in cooler temperatures. The National Sleep Foundation states that the ideal bedroom temperature at night is around 18 degrees Celsius.
2. Create silence: Talk to your family and ask them to keep the noise down while you sleep and rest. This will help prepare your body better for sleep.
3. Aromatherapy: Certain scents usually convey a feeling of relaxation. Like the scent of lavender, which is very relaxing for many people. You may want to use a diffuser or put some of that scent under your pillow.
4. Arrange the room: Sometimes trying to relax with a mountain of clothes to pack or even a pile of work-related paperwork can be stressful. To reduce these visual reminders of everything you need to do, it’s best to tidy your room before bed.
5. Set aside sleep for sleep only: Avoid taking your laptop to bed to strengthen the mental connection between your bed and your sleep. Likewise, if you can’t fall asleep after 20 minutes, go to another room and do a relaxing activity until you feel drowsy.

Exercise during the day

Sometimes, the reason for sleeping late at night is the extra energy of the body. To solve this issue, you can consider a suitable training program for yourself. Studies have shown that regular exercise leads to better sleep. Walking, yoga, strength training and flexibility exercises can help your body fatigue and reduce your stress. As a result, by performing these activities, you can sleep earlier at night and experience better quality sleep.

Establish a regular nighttime routine

Establishing a regular bedtime routine is an effective and well-documented strategy for improving sleep in children. These activities will also be very effective for adults and will help them get regular and sleep early. The following are some things you can consider for your nightly and bedtime routine:

1. Bath or hot shower: Taking a shower or bath with warm water can help relieve stress and relax you before bed. Plus, research shows that this routine lowers your core body temperature. This can help you fall asleep faster and improve the quality of your sleep.
2. Meditation: Meditation is a wonderful way to relax, remove worries from the mind and reduce tension before sleep. Even breathing exercises can help improve your sleep throughout the night.
3. Listening to relaxing music: Soft or soothing music can also help you relax before bed. Research shows that listening to soft music relaxes and improves sleep quality. You can make a list of music to listen to before bed.
4. Diary: If stress and the next day’s to-do list keep you up at night, try writing your worries down in a notebook. Studies have shown that venting these mental problems on paper may help you fall asleep faster.
5. Reading a book: Reading a book is another good way to relax and induce sleepiness. But note that the book does not mean e-books that can be read through a mobile phone or tablet.

Avoid caffeine late in the day

Although a cup of coffee late in the day may give you the energy you need to finish a project, it may keep you up longer at night. Experts recommend avoiding stimulants, including coffee, tea, and energy drinks, four to six hours before bedtime.

Use natural sleep aids

Sleeping pills can have many side effects such as memory and concentration problems, muscle weakness and sleep disturbance. There are other ways to naturally help you fall asleep earlier at night. Some of these solutions are:

1. Herbal tea: Preliminary studies have shown that drinking certain types of herbal teas can reduce fatigue and improve sleep quality. These teas have relaxing aromas and the properties of plants help to improve sleep a lot. Some popular teas that help improve sleep include chamomile, lavender, and magnolia.
2. Magnesium: Magnesium regulates various processes in the body, sleep regulation being one of them. A study has shown that magnesium supplementation improves insomnia in adults and the elderly. You can eat magnesium-rich foods like spinach, yogurt, or whole grains, or add a magnesium supplement to your daily routine. However, it is best to talk to your doctor before taking supplements.
3. Melatonin: Melatonin is a hormone that helps regulate your circadian rhythm by inducing sleepiness. You can find melatonin supplements on the market. In addition to taking a melatonin supplement, you can also eat foods that help produce melatonin. Drinking sour cherry juice can increase melatonin levels and improve sleep. It should be noted that this solution is not long-term and may not affect some people.

Sleeping early at night is a way to maintain health and energy

Night sleep is the most important sleep for the body. If you sleep enough at night and during the golden hours, you will not only have better energy, but also guarantee your body’s health. If you sleep late at night, the solutions mentioned in this article will help you sleep early. Of course, note that sometimes constant fatigue can be a symptom of various diseases. If none of these ideas work, you may need to talk to your doctor.

If you have another solution for sleeping early at night and it has worked for you, share it with us in the comments section.