Do you doze off during work sometimes? Or have trouble staying focused in school? Tired of rushing in the morning? Honestly, do you want to just go to sleep at night? Well, going to bed early will solve all your problems (or at least part of them!). The following are some tips on how to go to bed early to reap all the benefits of having a good night’s sleep!
Tip 1. Avoid napping during the day
Sleep deprivation is part of the unhealthy cycle of sleeping late. For example, taking naps during the day because of fatigue, and sleeping late again because you can’t sleep after the nap you’ve taken. It’s time to break that cycle. Though it may be hard at first, avoid napping during the day, by exercising, listening to upbeat music, or even getting a breath of fresh air!
Find more tips here on how to avoid naps but also remember that this is only a tip--you can stay energized during the day with a nap and still get a good night’s sleep. For more tips and advice on how to take smart naps, click here!
Tip 2. Schedule your day to reduce the amount of cognitive and physical work at night
If you’re not using your daytime to nap anymore, why not be more productive during the day so that you can have the night off? Whether this means rescheduling your workout session, doing homework early on, or even getting your chores done as soon as possible, actively make time for sleep so that you can relax at night!
Tip 3. Avoid caffeine in food and drinks
Caffeine disrupts the adenosine that causes drowsiness in your brain. Though this may be helpful for work during the day, it may be the thing keeping you awake all night. The effects of caffeine may vary for people, but if you’re already struggling to get some shut-eye, caffeine will not help in the process. Foods and beverages that contain caffeine include coffee, tea, chocolate, and energy drinks.
Although it is best to avoid both naps and caffeine for a good night’s sleep, if you have to choose one, a short nap will help you more than caffeine, even if you feel more awake with caffeine. Coffee naps, or caffeinated naps, are also a widely recognized way to keep you awake, but taking one less than 6 hours before your bedtime will disrupt your sleep schedule.
Tip 4. Avoid intensive exercise 4 hours before sleeping
Intensive exercise increases your heart rate, body temperature, and adrenaline levels. Considering how sleep requires a lowered heart rate, lower body temperature, and lower adrenaline levels, exercise will keep you up if you do it too close to bedtime. Try not to do any intensive exercise 4 hours before bedtime. However, if this doesn’t fit your schedule, try something lighter, such as yoga, walking, leisurely swimming, or biking.
Tip 5. Reduce electronics usage 2 hours before sleeping
Electronics can be harmful for your sleep in many different ways: Its blue rays reduce melatonin, the information you see engages your brain, and may even bring out emotions that keep you awake. These effects may lengthen the time it takes for you to fall asleep or affect the quality of your sleep. Thus, reducing electronics usage before sleeping is important in order to go to bed early--putting down that phone even 30 minutes before bedtime has some benefits, so go try it out right now!
Tip 6. Create a more relaxing sleeping environment
With all the detrimental habits out of the way, it’s time for some sleep inducing habits and tips!
First, make sure you have a room dark enough for sleep. Whether you move your bed or get thicker curtains, tell your body that you will be going to sleep a few hours before your set bedtime.
Second, have the temperature of the room be just right--around 65 degrees--since your body needs to be cool but not too cold to fall asleep more quickly.
Third, find a mattress, pillow(s), and covers that suit your sleeping style. You may think about texture, whether it keeps heat in, and what health conditions you have.
Fourth, consider sound levels, as quieter rooms will allow you to get more deep sleep.
Fifth, keep your room organized, comfortable, and clean--even mold on your walls can affect your sleep quality!
Tip 7. Perform activities that make you sleepy in the day before going to sleep
Just before you get into bed, try activities that make you sleepiest during the day. This may be listening to relaxing sounds, calm music, meditating, writing in a journal, listening to a story, or simply reading a book. You can also do these activities with a soothing smell that puts you in a tranquil state: lavender and vanilla essential oils are some of the best!
Though going to bed at an earlier time can be difficult at first, if you make it for the first few days, then weeks, then months, you’ll come out of it healthier, happier, and even more attractive!
Click here to download Dreamfora to add the customized plan “Go to bed early”. Dreamfora will set you up with a comprehensive set of daily tasks and habits for you to follow.