Have decided that you need more sleep, and sleep should go to bed earlier? However, so many temptations and things to do can keep us up all night. The result is that you have trouble falling asleep early. Fortunately, there are several ways to prepare your body and mind to reach your goal of going to bed early, and waking up refreshed in the morning.
Step
Part 1 of 4: Determining Bedtime
Step 1. Set an earlier bedtime for you
Sleep is a relative thing, and is largely determined by when you have to wake up the next day, and how much sleep you need.
Sleep time varies from person to person, but generally adults need 7.5-8.5 hours of sleep every day. Children (5 years or older) and teens need longer sleep, between 8.5 and 11 hours. Babies and toddlers need even more sleep
Step 2. Choose the right bedtime
Set a bedtime early enough so that you get enough sleep, according to your age and activity schedule.
If you want to determine how much sleep you need and get, consider keeping a bedtime logbook. You just need to record the time you sleep at night and the time you wake up the next day, then calculate how long you slept. A sleep log of weeks or days can help calculate your average sleep duration
Step 3. Understand that sleep deprivation is unhealthy
Staying up until the wee hours of the morning is an unhealthy habit in the long run. Lack of sleep contributes to weight gain and diabetes, it is also associated with poor nutrition and other health problems. Simply acknowledging the importance of getting enough sleep can help you start working on this problem.
Step 4. Understand that sleep is needed to maintain optimal brain function
Lack of sleep has a negative impact on memory, alertness, focus, and other cognitive functions. If you want to be successful in your education, work, or other activities, use this as motivation to go to bed early.
If you have to stay up all night to do schoolwork or work, clear your activities the next day to focus solely on these tips for going to bed early. You must recover from sleep deprivation
Part 2 of 4: Preparing for a Daytime Sleep
Step 1. Avoid using stimulants and depressants
If you're trying to go to bed early, avoid coffee and all caffeinated, nicotine, and other stimulants. The effects of a product like this can last for hours making it difficult for you to sleep even if you want to. While depressants like alcohol can make you feel sleepy at first, they can actually interfere with your sleep.
Sleeping pills are often used to help sleep. However, its use often becomes habitual, interferes with memory and motor function, and disrupts sleep patterns. There are various types of sleeping pills, and their effects vary. So, you should follow the instructions for using over-the-counter and prescription sleeping pills carefully, and consult your doctor if you have any questions or concerns
Step 2. Don't eat too much at night
You should eat at least 2-3 hours before bedtime. If you eat a lot before bed, you will have trouble falling asleep and sleeping well.
Step 3. Avoid exercising too close to bedtime
Regular exercise can help regulate sleep patterns, but you shouldn't exercise too close to bedtime. Exercise has a stimulatory effect that will make it difficult for you to fall asleep early.
Step 4. Limit naps
Naps are useful if you're tired, but you shouldn't take too long naps (more than half an hour), or take short naps close to bedtime at night as they can make it difficult to get to bed early.
Step 5. Pay attention to the lighting of the room, especially at night
The number and type of lights around you have a direct effect on your sleep patterns. Try to use natural light in the morning and afternoon, and dim the lights at night. This will help you sleep earlier.
- Wearing sunglasses in the afternoon will dim your vision and make you feel sleepy in time.
- Avoid TVs, computers, tablets, cell phones, or similar devices when trying to go to bed early because blue light from electronic devices will interfere with the body's desire to sleep.
- If you work at night and have to sleep during the day, wear yellow or orange glasses. These glasses will block the entry of blue light into the eyes which keeps the body awake.
Part 3 of 4: Setting Up a Supportive Environment
Step 1. Build a habit before bed
Get used to your body and mind to go to bed early by doing the same thing every night before going to bed. Do relaxing activities, such as reading a book, taking a bath or bath, listening to music, etc.
- Many people find the benefits of hot drinks or tea to soothe the body and induce drowsiness (just stay away from caffeinated drinks). Chamomile tea is one of the right choices because it has calming properties.
- Meditation and/or breathing exercises are also helpful for calming. Try simple breathing exercises by inhaling for a count of 3 or 4, then exhaling for a count of 6 or 8. Repeating this exercise several times is very beneficial for calming the mind and helping you sleep early.
Step 2. Make sure your room is comfortable
That means, prepare a comfortable bed and bedding.
Some people find it beneficial to use assistive devices to drown out external sounds such as ear plugs or white noise from fans or other devices
Step 3. Go to sleep when you feel tired
You should sleep if you feel tired. Don't force yourself to stay awake. On the other hand, don't force yourself to sleep if you don't feel tired.
If you feel tired but can't fall asleep within 20 minutes, get up and do a relaxing or boring activity (avoid using electronic devices, work, eat, etc.) until you feel tired again. Eventually you will get used to going to bed early
Part 4 of 4: Get into the habit of going to bed early
Step 1. Go to bed at the same time consistently
Going to bed at the same time every night will improve sleep quality and make it easier for you to go to bed early.
Step 2. Don't expect big changes in an instant
As long as you're trying to change your bedtime schedule, don't expect a drastic change overnight. Try to make changes gradually.
For example, if you're used to going to bed at 11:00 p.m., and decide to go to bed early at 10:00 p.m., don't expect to be able to advance a full hour's sleep immediately. However, try to go to bed at 10:45 a.m. for a few days, then go to bed at 10:30 a.m. for the next few days, then 10:15 a.m. for a few days, before finally hitting your target bed at 10:00
Step 3. Know when to ask a professional practitioner for help
If you have a serious sleep problem, have trouble sleeping through the night, advance your bedtime, or maintain a consistent sleep pattern, this may be due to another problem, or you may need the help of a healthcare professional. If you have any particular concerns, seek professional medical advice beforehand.
