The only way to get more sleep is to go to bed early. This will also help you to get up early in the morning . But with so many disturbances and things to do that can keep us waking at night, this is easier said than done. Fortunately, there are ways to make your body and mind to achieve your goal of getting to sleep early, and get up feeling well-rested.
Tips to Go to Bed Early:
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1.) Reduce Light Exposure Before Bed to Go to Bed Early
Your retinas serve two purposes, accepting input required for vision and covering sensors that identify the rise and fall of daylight. And, your body uses light to commence your internal clock to a 24-hour cycle, controlled largely by the hormone melatonin. This hormone is generated at night, which tells your body that it’s moment to go to bed. But when your retinas sense the light, especially the blue radiation released by energy saving light bulbs and numerous electronic devices this light suppresses the generation of melatonin, messing up your circadian swing.
2.) Choose a Good Bedtime to go to Bed Early
Choosing a good bedtime is one of the best ways to fall asleep fast and naturally. You should make bedtime early enough for you to get the proper amount of sleep, according to your age and plan. If you require figuring out precisely how adequate sleep you need or are getting initially, think using a sleep journal. Simply list when you go to bed every night and when you get up every day, and count the hours of sleep you had in between. If you list your sleeping order for a few weeks or days, then you can also estimate your average amount of sleep.
3.) Set an Alarm to Go to Bed Early
Early bedtimes are not only meant for kids. Everyone should go to bed early. A consistent bedtime is necessary for a good sleep pattern and also for your health. One of the benefits is that it will provide you as much sleep as you want to feel your best. Set an alarm clock in your bedroom or an alert on your phone to remind you twenty minutes past to your tuck-in time. This will remind your commitment to go to sleep early. Setting alarm twenty minutes early would not work alone you also have to show some determination.
4.) Leave Work at Office to Go to Bed Early
This is not strange that people often do their office work before the bedtime. This can lead to poor sleep during the week, according to a National Sleep Foundation study. Most of the people stay awake all night working which ultimately destroy their sleep pattern. With the growth of all time connectivity, increasing numbers of American workers are working at weekends and evening. They busy in completing incomplete projects and sending emails from their smartphones. Dump all the work at the office gate, instead of carrying/taking them with you.
5.) Avoid Stimulants and Depressants to Go to Bed Early
If you wish to go to bed early then avoid coffee and other caffeinated products like nicotine, and other stimulants. Their effects could last long for hours which make it hard to go to sleep when you want to. Although, depressants like alcohol can make you feel sleepy initially but it actually disturb your sleep. Some usually take sleeping pills for inducing sleep. However, these can become a habit and can impair memory and motor skills. You should avoid any sleeping pills as they disrupt sleeping patterns. You should first consult a doctor before taking any sleeping pills.
6.) Monitor Your Lighting Conditions to Go to Bed Early
Lighting condition you are surrounded by has a direct effect on your sleep patterns. Spend plenty of time exposing yourself to natural light in the morning and during the day. Make sure to keep the lights dim at night. Theses small things will help you to get to bed early. Wear sunglasses later in the evening, this can help you become sleepy on time. Don’t use computers, tablets, smartphones and other similar devices before going to go to bed. The blue light emitted from the displays disrupts the body’s inclination to sleep.
7.) Make Changes Gradually to Go to Bed Early
If you’re currently going to bed at around 12 pm, don’t think that tonight you’re going to get to bed by 9 pm. The assumed internal clock of our body resets at a rate of about 1 hour per day. It depends on the person’s body. Whenever you’re making a behavioral change, rather trying to jump all the way to the end line right away and then missing, you should strive to take smaller moves to build up to your highest goal.
It’s also necessary to give your body time to adapt as you start bumping up your bedtime. If you’re not exhausted to fall asleep after 15 minutes of turning and tossing, then get up and do something different. One core principle of cognitive behavioural therapy for sleeplessness is stimulus control, which intend to link the bed with sleeping, and not with stimulating behaviour like watching TV. Stimulus control principles suggest that you only go to bed when you are sleepy, limit activities in bed to sleep and relocate to another room if you don’t fall asleep within 10-15 minutes of being in bed.
8.) Avoid Objection to Go to Bed Early
One of the significant causes, we don’t do the things we plan to do, is that we don’t plan for them properly. But your willpower may not be so powerful to stick to your plan. So what you’ll want to do before the time comes to put your plan into action is to think through your specific plan, and figure out and rehearse possible objections. Design your environment to make it less possible that you’ll get distracted and abandon your plan. What can you do to prevent watching TV at night? Conceivably hide the remote, or move the TV in a different room other than the bedroom. You can also set a timer to switch off the TV.
9.) Set a Reminder to Go to Bed Early
Once you’ve planned out for your evening, you can make it by setting the reminders for yourself. The concept here is that reminders not only inform you at the moment, but they also help you to build small habits by performing triggers for certain behaviours. Performing triggers for every part of your set of events will help you to succeed with each next expected behaviour.
10.) Make a Commitment to Go to Bed Early
Making a public dedication to getting something done is the best way to build accountability for yourself. Because you don’t need others to see that you have failed to follow through on your commitment. You’ll make it much more likely that you will, in fact, follow through. Studies show that if you make a public commitment then the chances that you are going to follow it is more. Pick what time you’re going to go to bed tonight, and make a public dedication to it. Send a message to your friends telling them what time you’re going to bed tonight, and commit to messaging them again letting them know if you craved your bedtime. Use social media like Facebook or twitter to post that you’re going to bed at a certain time. Your friends will see if you’re online prior your bedtime.