If we don't get enough sleep or have irregular sleep patterns, we wake up feeling unrested, become irritable, and are unable to stay alert during the day, or worse, it can lead to health problems such as depression. A regular sleep schedule – going to bed and waking up at a consistent time – can prevent these negative outcomes. Below is a compilation of simple ways to sleep early to help you fall asleep as quickly as possible.
1. Why is it hard for you to sleep early?
1.1. Unfinished deadlines for the day
One of the most basic reasons is that we have too many unfinished tasks during the day and have to stay up at night to deal with outstanding work so as not to miss deadlines the next day. Besides, many people have a "Golden Time" for working at night, leading to an inability to stay awake the next day, creating a cycle of sleeping during the day and working at night that is hard to break. These habits will make us stay up late and lead to fatigue or exhaustion the next day.
Working at night significantly affects your health and sleep.
1.2. Feeling the need to relax at the end of the day
A busy life makes relaxation time after work or school a true "luxury" for us. Therefore, many people regret going to bed early and try to use their nighttime rest to do things they love. This is the biggest reason for delaying adopting early sleep habits.
1.3. Mental health disorders
Some sleep or mental health disorders, such as insomnia, anxiety, or depression, can make it harder for you to fall asleep. Some people who have trouble sleeping have to try to relax their mind and body when attempting to fall asleep.
Reference: How to clear your mind completely before sleeping
1.4. Effects of stimulants
Consuming nicotine, caffeine, or certain other stimulants will make it harder for you to sleep at night.
1.5. Hormonal changes
Stress, menstrual cycles, and certain medications can cause hormonal changes and make you sleep later.
1.6. Environmental factors
Noise, temperature, humidity, and light intensity in the environment directly determine whether you can easily fall asleep. Additionally, exposure to blue light from electronic devices can also make it harder for you to sleep early.
See more: How to sleep well with noise
1.7. Diet
If you eat too late or consume a lot of protein and fat before bed, it will be harder to sleep early.
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2. 9 effective ways to sleep early for night owls
You can apply some of the following early sleep methods to curb late-night habits and improve your mental and physical health: Avoid using your phone for at least 30 minutes before bed, eat dinner early, avoid caffeine in the afternoon, listen to music, read books, exercise regularly, practice 4-7-8 breathing, etc. Read more!
2.1. Avoid blue light exposure for at least 30 minutes before bed
The most effective way for this generation to sleep early is to avoid using electronic devices for at least 30 minutes before bed. Use blue light blocking glasses or a screen filter if you need to use them in the evening.
Limiting the use of electronic devices before bed is a recommended way to sleep early and fall asleep faster.
2.2. Establish a regular sleep schedule
To develop an early sleep habit, try going to bed 15 minutes earlier each day than the night before. Gradually, your body will adapt to the new circadian rhythm and maintain a regular sleep schedule. As your body adjusts to this schedule, you will fall asleep more easily and wake up at the same time each day.
2.3. Relax before bed
How to fall asleep early? Relax before bed with 45 minutes of gentle music, reading a physical book, journaling, taking a warm bath, drinking tea, meditating, or practicing yoga.
Check it out now: Top 5 face massage methods before sleep
Music and reading before bed are the answers to how to sleep early that you've always wondered about.
2.4. How to sleep early using the 4-7-8 breathing method
The “4-7-8” method, developed by Dr. Andrew Weil – a very famous American sleep expert – is a simple yet powerful breathing technique to promote calmness, helping you to relax before sleep. This early sleep method consists of 5 steps:
- Exhale, or breathe out completely through your mouth. Note: exhale forcefully, making a sound. Place the tip of your tongue behind your upper front teeth.
- Close your mouth, inhale gently through your nose, counting silently to 4.
- Hold your breath, counting to 7.
- Exhale forcefully again, making a sound, counting to 8.
- Close your mouth, inhale gently, repeat the entire process 3 more times.
Learn more about the “4-7-8” method here.
2.5. Exercise regularly
Exercise makes your body tired and more prone to sleepiness. Scientifically, exercise promotes serotonin production in the brain and reduces cortisol levels, the stress hormone. Note that you should only exercise moderately and preferably in the morning.
Applying the techniques mentioned above is one of the effective ways to sleep early.
2.6. Limit daytime naps
How to fall asleep early? The simplest way to sleep early is to limit naps as much as possible. Too many naps will make you more alert at night and stay up later. You should only nap for no more than 30 minutes.
2.7. Avoid stimulants before bed
A basic way to sleep early is to limit caffeine consumption at least 6 hours before bedtime. You should also avoid nicotine and other stimulants.
2.8. Don't eat late
How to sleep early? First, you need to eat dinner early and limit late-night eating. Do not eat too much, or too much protein or fat. Have a light and nutritious dinner.
A healthy diet is an effective way to sleep early and improve your sleep quality.
2.9. Create a comfortable sleeping environment
How to get sleepy early? Create a comfortable sleeping environment that makes you want to sleep as soon as you enter it. An ideal sleeping space is quiet, with adequate light, cool temperature, cleanliness, and a familiar scent.
You should use a mattress with moderate firmness and consider an orthopedic pillow for better sleep. A sufficiently thick and warm blanket is essential. Wearing comfortable sleepwear is also an effective way to sleep early.
Check it out now: Guide to how to properly position your pillow for sleep
A comfortable sleeping environment is one of the best ways to sleep early.
Sleeping early and getting enough sleep will help you improve your health, mental well-being, and allow your body to recover after a long day of activity. Practice the early sleep methods above regularly to change and adjust your habits and let Ru9 help you improve your sleep quality to the best level.
If you're wondering what type of mattress to buy to sleep earlier and better, check out Ru9's Foam and Hybrid mattresses. Ru9's mattresses allow you to customize the firmness and support to match your preferences and sleeping habits, making your sleeping environment more comfortable. Additionally, all Ru9's good sleep mattresses are designed to distribute pressure on the body, helping to reduce aches and fatigue during sleep.
You can refer to some Foam mattress products at Ru9:
- Original Pro Foam Mattress
- Original Foam Mattress
- Nest Foam Mattress
- Hybrid Mattress (Spring - Foam) Ru9
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