10 Ways To Go To Sleep Early
Waking up early may be the best course of action if you want to accelerate your productivity. Even when you look at most self-help books, they list all the benefits of sleeping early and the advantages they can fetch you because they give you a head start to complete your errands for the day. But, to wake up early, it is vital to go to bed early too. Because good sleep is essential for good health. While some fall asleep effortlessly, it is not easy for everyone. So today, we are bringing you 10 easy ways to sleep early.
1. Prepare your mind and have a plan in place
The first step in how to sleep earlier is to plan and prepare your mind. If you are a night owl, it may be tough to shift to going to bed early. Therefore, condition your mind beforehand. Curate a plan of action and make sure you follow it.
2. Come up with an evening routine
If you are wondering how to go to sleep earlier, come up with a soothing evening routine that signals your brain that it is now time to relax, making it easier to fall asleep. Some of the things you can try include
Practice Yoga or Meditation: Meditation or light yoga can help you sleep better. They are relaxation techniques that help quiet the mind while invoking a sense of inner peace. In fact, as per a 2015 study, 49 adults were analyzed. The participants were assigned meditation and sleep hygiene education randomly. Those who meditated had reduced insomnia symptoms and even less daytime fatigue.
Listen To Relaxing Music: You can try bedtime music to help you unwind and enjoy a slumber earlier than you usually do. Some studies have found that listening to music with 60 beats per minute can help you fall asleep early.
Practice Writing Before Bed: Have a plan for the next day? Well, if you are wondering how I can go to sleep early, make sure you write a to-do list before bed. Research shows that people who wrote the lists before sleeping fell asleep almost 9 minutes earlier than individuals who wrote about all the errands they had already accomplished.
Visualize Things That Make You Happy: Want to know how to sleep early at night? Well, it’s time to use your imagination. Visualization can be a powerful technique. It helps you move away from anxious and stressful thoughts and enables you to focus on calming images. To practice visualization,
- First, lie down in a comfortable position.
- Next, close your eyes and imagine your favourite place
- It can be mountains or the beach, anything
Play a lovely scene in your mind that relaxes and makes you happy.
Take a hot shower: According to a study, a bath ideally 90 minutes before bed at 104 to 109 degrees can help people get the best quality sleep.
3. Combat Blue Light Exposure
So, How to sleep early? One thing most of us are guilty of is scrolling through social media. But the problem is that this habit can make it difficult for you to fall asleep. This is because mobile phones emit blue light, suppressing the body’s melatonin production. So, maybe you can switch to social media scrolling in the morning, so you can easily wake up. Finally, remember, TV, computers, phones and even tablets emit blue light. Hence, it is best to stay away from electronics for at least an hour before bed.
4. Make Sure The Change Is Gradual
If you want to wake up early every day, you must ensure that the change is gradual. Since you are dealing with your body’s internal clock, changing it may take time because you have conditioned it to a specific routine. So, let’s say you go to bed at midnight. Suddenly going to bed at 9 PM won’t ensure you sleep early. Hence, you need to make the shift easily.
5. Workout earlier
A workout in the evening can keep you awake. Therefore, if you are a workout person, shift it to the morning. It will help you have a productive day ahead and ensure you remain energetic.
6. Avoid stimulants and nicotine
Stimulants, such as caffeine, alcohol and cigarettes, can interfere with your sleep. Alcohol can make you sleepy initially, but it can disrupt your sleep quality. And when it comes to caffeine, it can stay in your system for up to 10 hours. Finally, tobacco can lead to insomnia and a shorter duration of sleep. Therefore, make sure you avoid the stimulants before sleep.
7. Avoid napping close to bedtime
Shorter naps of 10-20 minutes and before 3 PM can be good for you. However, anything more than that can interfere with your sleep. So, if you are wondering how to go to bed earlier, make sure you avoid naps in the daytime.
8. Lights off
One of the best ways to sleep is to ensure you sleep with the lights off. Darkness sends signals to the brain, telling it that it is time to rest. Light exposure can hamper the internal clock and confuse it.
9. Get in bed earlier than usual
This is a simple tip. To wake up early, it is important to go to bed early too so you sleep for at least 7-8 hours every night, which is essential for a good night’s rest.
10. Wake up earlier than usual
To wake up early, ensure you start waking up earlier than usual. So, you don’t have to bring in a drastic change. But, just adjusting 15 minutes will help you out. For instance, let’s say you wake up at 8:30 AM every day. Then, start waking up 10-15 minutes earlier every day, and soon you will reach the goal time without difficulty.
Benefits of sleeping early
Let’s take a look at all the benefits of sleeping early.
- Going to sleep early can reduce the risks of life-threatening diseases, such as cancer.
- It keeps your heart healthy and lowers your blood pressure
- Sleeping early can help you wake up early, and an early breakfast can reduce the risks of diabetes
- Good sleep can strengthen the immune system, and sleeping early can help you get the necessary hours
- Waking up early helps you have a productive day because you have a lot of time on your hand
Waking up early can be super beneficial and if you want to wake up early, you can try the above-mentioned tips as they can help you out!
Is 10 PM to 4 AM enough sleep?
You need at least 7 hours of sleep every night. Therefore, if you sleep at 10 PM, waking up at 5 PM will complete your required sleeping hours .
What is the best time to sleep?
If you are wondering what time should I sleep, then research suggests that you must ideally go to sleep at 10 PM.
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