Summary of 8 Ways to Sleep Early for People Who Stay Up Late

If we do not get enough sleep or have irregular sleep habits, we will wake up feeling unrefreshed, become irritable and unable to stay awake during the day or worse, lead to health problems. , such as depression. A regular sleep schedule – going to bed and waking up at a certain time can prevent these negative outcomes. Here are some simple ways to fall asleep early so you can fall asleep as quickly as possible.

1. Why can't you always go to bed early?

Didn't finish everything for the day

One of the most basic reasons is that we have too much unfinished business during the day and have to sit down to process the outstanding work at night so that we don't miss the deadline the next day. In addition, many people have a golden time frame to work at night, which leads to not being able to wake up the next day, creating a sleep cycle that is hard to break. These habits will keep us up late and lead to fatigue or exhaustion the next day.

The habit of working at night greatly affects your health and sleep.

Feeling like you need to relax at the end of the day

It seems that most people enjoy having a certain amount of time to do things they enjoy before going to bed, but that's why it delays your sleep. I'm sure all of us have said to ourselves "I'll just watch this one episode" or "I'll just sit for a little longer" but it always ends up dragging on. Without an accurate measure of the time we spend on these activities, it's easy to get caught up in them and let the time slip by.

Mental health disorder

Some sleep or mental health disorders, such as insomnia, anxiety, or depression, can make it harder to fall asleep. Some people who have trouble falling asleep try to relax their mind and body as they try to fall asleep.

2. Ways to sleep early for people who are used to staying up late

Reduce exposure to light before bed

When your eyes are regularly exposed to blue light from electronic devices, it suppresses melatonin production and leads to a disruption of circadian rhythms, making it harder to fall asleep and stay awake . Activities like watching TV, playing video games, using cell phones or social media will make it much harder to fall asleep.

Therefore, you should disconnect and put away all electronic devices so that you can ensure a quiet, undisturbed place to sleep. The way to go to bed early here is to consider blocking blue light with eyeglasses or screen filters if you need to use them at night.

Limiting the use of electronic devices before bed is an early way to sleep, so it is easier to fall asleep faster.

Change your sleeping habits step by step

As you make behavioral changes, you should aim to take smaller steps toward your goal. The key to this early bedtime routine is to give your body time to adjust to bedtime habits. Every day, decide to go to bed 15 minutes earlier than the night before. Gradually, your body will get used to the new circadian rhythm as well as stick to a regular sleep schedule. As your body adapts to this schedule, it will be easier for you to fall asleep and wake up at the same time each day.

Listen to music or read a book before sleeping 

Music can significantly improve sleep quality, and it can even be used to improve chronic sleep disorders , such as insomnia. Another study of 50 people revealed that those who listened to soothing music for 45 minutes before going to bed had better and deeper sleep than those who didn't listen to music.

In addition, reading is also a way to go to bed early to help you relax before going to bed. However, you should read traditional books instead of e-books to improve your sleep.

Music and reading before bed is the answer to how to get to bed early that you have always wondered.

Use the 4-7-8 . breathing method

The "4-7-8" method that Dr. Andrew Weil - a famous American sleep expert developed is a simple yet powerful breathing method that promotes calm, helps you relax. before going to bed . How to sleep early in this method includes the following 5 steps:

1. Exhale, or blow out completely through your mouth.

Note: must breathe hard, make a sound. The tip of the tongue is placed behind the upper teeth.

2. Close your mouth, inhale gently through your mouth, counting silently in your head to 4.
3. Hold your breath, count to 7.
4. Exhale loudly again, counting to 8.
5. Close your mouth, inhale gently, repeat the whole process 3 more times.

This method will give you the answer to how to sleep early, help you control anger, thereby reducing stress on the mind.

Learn more about the “4-7-8” strategy here. 

Exercise, yoga and meditation

Exercise increases the length and quality of sleep by boosting serotonin production in the brain and reducing levels of cortisol, the stress hormone. However, you should maintain an exercise routine of moderate intensity and do not overdo it. Too much exercise can also make your sleep worse. Exercising early in the morning is better than exercising late in the day , and is one of the ways to go to bed early to promote the best quality of sleep.

Yoga and meditation are also tools to help calm the mind as well as relax the body, and have been shown to improve sleep . One study found that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration. In addition, meditation can raise melatonin levels and assist the brain in achieving an easier state of falling asleep .

Practicing these early ways to sleep can help you have a good night's sleep and wake up energized.

Applying the above techniques is one of the ways to sleep early effectively.

Limit sleep during the day

A 2019 study in the journal Nature Communications found that 10-20% of people are daily facing excessive sleepiness that persists throughout the day or even the days after. Additionally, in a study of 440 college students, the worst nighttime sleep quality was observed in those who nap for more than 2 hours. You can take a short nap of no more than 30 minutes, but the most effective remedy for day and night sleep is to limit naps as much as possible.

Avoid worrying about looking at the clock when you can't sleep

People who wake up in the middle of the night tend to look at their clocks and obsess about not being able to fall back asleep. This behavior can cause anxiety about insomnia . Worse yet, waking up frequently without going back to sleep can cause your body to form a habit. The way to sleep early here is if possible, you should remove the clock from the room and avoid watching when you wake up in the middle of the night.

Establish a healthy diet

The simplest way to sleep early is to limit caffeine consumption at least 6 hours before bedtime. Instead, you can drink a soothing tea like chamomile tea, which has been shown to promote sleep and relaxation. In addition, try supplements that boost and promote the production of hormones by calming brain activity. Establishing a healthy diet is one of the most helpful early sleep tips you should adopt regularly.

A healthy diet is one way to go to bed early to help you improve sleep efficiency.

Build a comfortable sleeping environment

Another effective way to go to bed early is to build a pleasant and comfortable sleeping environment around the room. Mid-firm mattresses have been shown to have a positive effect on sleep quality and prevent sleep disturbances.

Another study also showed that orthopedic pillows may be better for sleep quality than feather pillows or memory foam mattresses. Using a weighted blanket can also reduce your body's stress and improve your sleep . Finally, the simplest way to sleep early is to choose comfortable clothes made of fabric when sleeping to keep a comfortable temperature throughout the night.

A comfortable sleeping space is one of the best ways to sleep early.

Going to bed early and getting enough sleep will help you improve your health as well as improve your spirit and help your body recover after a long day of activity. Follow the above ways to sleep early regularly to be able to change your habits and with Ru9 to improve the quality of sleep to the best level.