USEFUL TIPS
How To Go to Bed Earlier: 5 Tips and Tricks
5 min read
5 min read
Becoming an early bird is about more than just setting an alarm and hoping for the best. It's an interplay of lifestyle choices, mental health, and even your body temperature.
Sleep is important to our well-being, so we're taking time to talk about re-tuning your internal clock, optimizing your sleep routine, and embracing better sleep hygiene. This shift promises several benefits: enhanced sleep quality, elevated energy levels when you wake up, and a fortified state of mental well-being.
These advantages extend far beyond the confines of your bedroom. They affect your next day, work performance, social interactions, and overall happiness — and spoilers, you’re probably getting less sleep than you should, especially if you’re a night owl.
Whether you’re struggling to wake up due to poor sleep or simply aren’t a morning person, we’re here to help with some tips and tricks on how to go to bed earlier so you can wake up feeling your best.
1. Stick to a Consistent Sleep Schedule
For anyone aiming to get a good night's sleep, maintaining a stable sleep schedule ranks high on the list of effective strategies. Consistency serves as the entire framework for your sleep habits.
When you follow a regular sleep schedule, your body clock — also known as your circadian rhythm — begins to align itself naturally. This alignment helps you feel sleepy when it's time to hit the sack and more awake when it's time to start your day.
When you prioritize consistency, you're also empowering yourself to maximize your sleep cycle, thus reaping the benefits of deep sleep and heightened sleep quality. You might be tempted to throw caution to the wind on weekends, but even a small deviation can have ripple effects, leading to feelings of sleepiness and reduced energy levels the next day.
2. Limit Blue Light Exposure
Our lives are inextricably entwined with technology. However, this relationship comes at a cost to our sleep hygiene, especially when it comes to blue light emitted by cell phones, tablets, and laptops. This particular wavelength of light is notorious for its interference with melatonin production, the hormone that ushers us into sleep.
Limiting your exposure to blue light becomes vital as you approach bedtime. To mitigate these sleep problems, several practical measures can be adopted.
Consider using screen filters that reduce blue light emission, or better yet, switch to the "Night Mode" settings that many devices offer. Wearing blue-light-blocking glasses is another option worth exploring.
Of course, the best option is to simply set your smartphone or other electronic devices aside in the evening, which brings us to…
3. Develop a Calming Bedtime Routine
A consistent bedtime routine enhances your mental health and synchronizes your internal clock, preparing it for an early shut-eye. What works for you may differ from someone else. Some people find solace in warm herbal teas, while others may opt for gentle yoga exercises to calm their nerves.
Reading, journaling, or even performing a quick to-do list for the next day can ease the mind by offering closure to your waking hours. Such activities are instrumental in ushering your body into a state conducive to a good night's sleep and improved sleep quality.
4. Avoid Stimulants and Heavy Meals Before Bed
Though that late-night cappuccino or heaping plate of lasagna might beckon, giving in can set you up for a restless night. Stimulants such as caffeine and nicotine have a long half-life, meaning they can affect your body for several hours after consumption, messing with your sleep cycle.
Likewise, rich or spicy meals close to bedtime can trigger digestive discomfort or even sleep disorders like sleep apnea. The ensuing indigestion can be a formidable obstacle to achieving an early bedtime. Opt instead for lighter meals and caffeine-free alternatives as your evening winds down.
5. Utilize Physical Aids for Improved Sleep
On nights when the world outside your bedroom seems unusually loud or your thoughts won't quiet down, consider using physical sleep aids like earplugs or a white noise machine. These devices serve as powerful allies in your quest for deep sleep. Earplugs can block out external disruptions, be it a noisy neighbor or a late-night cityscape.
A white noise machine, on the other hand, can fill your room with soothing sounds that lull you into a sense of serenity. Incorporating these elements into your sleep hygiene can significantly bolster your sleep quality and help you capture those elusive hours of revitalizing slumber.
6. Regulate Light Exposure
Human biology is finely attuned to the rhythms of day and night, thanks in large part to our circadian rhythms. These internal clocks govern everything from energy levels to hormone production, including the all-important melatonin.
Ensuring you get ample bright light during daytime hours can help wake you up and energize you for the day ahead. Come evening, it's wise to dim the lights or even opt for warmer hues.
This deliberate modulation of light exposure is a powerful technique to align your body clock with your sleep schedule, leading to more restful, high-quality sleep and improving your ability to go to bed early.
7. Combat Procrastination and Plan Your Next Day
Ever find yourself tossing and turning, haunted by the ghosts of unfinished tasks or looming deadlines? Procrastination not only robs you of productivity but also steals precious sleep time. One potent remedy is to take a few minutes before bed to jot down a to-do list for the next morning.
This act of planning has dual benefits: it clarifies your thoughts and prepares you for the next day, while simultaneously signaling to your brain that it's time to shift from wakefulness to sleep mode. An organized mind is often a prelude to a restful night's sleep.
8. Seek Professional Help for Persistent Sleep Issues
If the counting of sheep has evolved into a nightly ritual, and you're still struggling with sleeplessness, it may be time to escalate the situation. Chronic sleep issues, such as insomnia or sleep apnea, necessitate a consultation with a sleep specialist.
These experts can offer sleep medicine options, cognitive behavioral therapy for insomnia, or even recommend sleep studies to pinpoint the underlying issue. Don't underestimate the role of professional guidance. It can be the difference between endless nights and the rejuvenating sleep your body craves.
9. Improve Your Bedding
If you’re trying to persuade yourself to get to bed earlier, making your bed into an oasis that you want to dive into as soon as possible can help. Improving the quality of your bedding is one way to trick yourself into thinking going to sleep early is a luxury experience.
Our Miracle Made® Duvet Cover is engineered for an optimum sleep environment. Created from a blend of Miracle Clean & Cool™ fabric, this duvet cover provides an ultra-luxurious feel while keeping you cool all night, especially when paired with our comforter.
Did you know proper temperature regulation has been shown to improve sleep satisfaction by up to 26%? Thanks to silver-infused and NASA-inspired fabrics, Miracle Made® Bedding is designed to help keep you at the perfect temperature all night long to help you have the best night’s sleep possible.
All of our bedding is infused with silver to prevent bacteria growth, translating to less frequent laundry cycles and an odor-free experience. So not only will you be able to luxuriate in hours of sleep in your comfy bed, but there won’t be anymore night owl laundry to do, either.
Lights Out
Transformative sleep is within reach. With the proper adjustments to your sleep schedule, your habits, and even your sleep environment, you can lock in enough sleep and boost your quality of life.
Put on your pajamas, dim the lights, and prepare for a blissful journey to the realm of early sleepers.
Sources:
Why Do We Need Sleep? | Sleep Foundation
How Much Sleep Do You Need? | Sleep Foundation
Blue Light Has a Dark Side | Harvard Health
Physiology, Circadian Rhythm | National Library of Medicine
