How to sleep earlier? The solution is here!

Going to bed early will bring many benefits for you such as helping to improve mood, brain health and energy of the body.

The body's biological clock is complex and takes time to adjust to new habits. When you significantly adjust your sleep time, you will experience jet lag (time zone deviation). If you usually sleep in the middle of the night, don't expect your brain to easily go to sleep at 9 o'clock the first night you try.

Stopping the habit of sleeping late suddenly is rarely effective; In fact, that usually backfires within a few days. Gradually changing your bedtime may be an ideal solution. If you give your body time to adjust to your new bedtime, it will eventually become a habit.

To get started, increase your sleep time by an additional 15 minutes per week. This may seem like a minor change to your bedtime, but it makes a lot of sense for your body's clock and your overall health. Eventually, your body will adjust to this new habit and you will get used to sleeping at the new bedtime.

Stay away from recreational facilities before bedtime

Procrastination keeps most of us busy until midnight. From addictive dramas to random videos on YouTube, it's easy to pass time. But the entertainment that you think helps reduce stress after a long day at work is actually more harmful.

The blue light emitted by these devices stimulates your brain and makes it think it is still daytime. This makes you awake and difficult to sleep. It also makes you feel tired, change your mood and make you regret the next morning. That is also why the current iPhone, Kindles new version and some devices already have blue light filtering.

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Limit phone use before bed.

The fact that we have all forms of entertainment at our fingertips does not help sleeping. To remedy that, try to remove the entertainment facilities from your bedroom and use it for two main purposes: making love and sleeping. In behavioral psychology, this is called stimulation control. The goal is to help your brain associate the bed with its purpose and then respond appropriately, making you feel sleepy rather than excited when accessing the internet.

So if you can get rid of TVs, game consoles and any other distractions that keep you awake out of the bedroom, it'll be very helpful. Also, turn off your phone, or at least put it in airplane mode so you don't get tempted to surf the internet for hours. If you prefer to read before bed, choose a book or an e-book reader without a backlit screen.

If you are in a situation where it is impossible to separate your bedroom from another physical space (such as a dorm room or studio apartment), it is difficult to access the stimulus. Place your phone on a charger outside the room. Leave the remote under the TV so you can't just touch the headboard to turn it on. You are less likely to use these things if you have to get out of bed to do so.

Go to bed earlier

Very few people fall asleep within minutes of going to bed. That's why many people spend the evening in another room, watching TV or using their phones until they are tired enough to go to sleep. This is counterproductive.

Blue light keeps your brain awake. And if you're resting somewhere other than your bed, you'll signal to your body that it's not bedtime and push your sleep schedule later.

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Getting to bed early will help you get enough sleep.

So getting to bed about an hour before bedtime is a good idea. This means you need to go to bed earlier and avoid any distractions while sleeping. Wear cool clothes and make sure your bed is comfortable enough for you to enjoy sleep.

If you make these adjustments, your brain receives signals and understands it's time to sleep. Then your body will begin to relax and you will quickly fall asleep.

Avoid stimulants in the evening

Whether it's coffee, tea, or alcohol, most of us enjoy a drink before bed. In some cases, many people still pamper themselves with tobacco. All are simple but fun ways to relax after a long day at work.

However, coffee and lots of teas are stimulants that not only reduce the quality of your sleep, but also make it difficult to sleep in the first place. Therefore, you will lack energy the next morning as well as the cognitive function will be compromised. Alcohol is a depressant, so while it seems to help you sleep, it actually disrupts your sleep and prevents deep sleep.

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Do not use stimulants in the evening.

If you want to improve your chances of having good eyes, avoid substances like caffeine, nicotine and alcohol in the evening. Choose a more relaxing drink like herbal tea. This will help your brain realize you're tired and make you feel ready to go to bed earlier than usual.

Listen to soothing music

Lullaby is not just for babies. Although you may not need someone to really sing for you to sleep, if you listen to soothing music, it will help you achieve a state of complete relaxation. It is an easy way to distract your brain from excessive thinking and keep you awake for hours.

Different types of music can also work. It all depends on your preferences. Some people like classical music, while others like slow songs with or without lyrics. Whatever your choice, aim for a pace of about 60-80 beats per minute. A study comparing the effect of music tempo on sleep shows that this range of tempo is the most relaxing.

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Listening to soothing music helps you fall asleep.

Many people believe that white noise (white music) is the best lullaby. In fact, due to its simplicity and repetition, the brain finds it particularly easy to relax. This shows that it is no coincidence that white noise is often used in meditation sessions.

You can download your favorite soothing music to your device and play them every night when you go to bed. If you like natural sounds, you can choose a white noise machine to put you to sleep and wake you up with soothing tunes.

Getting used to going to bed earlier is not as difficult as you think. If you follow these simple steps, you can easily change your bedtime and enjoy relaxing nights.

  • Why do you need to get ready for bed at 9 pm?
  • What happens if you sleep an hour earlier?
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