How To Sleep Early: Steps to Shift to an Earlier Bedtime

3 min read

Do you have a job that requires you to sleep early and rise early the following morning? Do you find sleeping early challenging?

Avoid napping at any time during the day. Taking a nap in the day will disturb your regular sleep pattern. Sleep in a dark, cool room without smartphones or computers. The light from a computer screen mimics daylight and messes with your circadian rhythm.

There are several strategies you can try to help you fall asleep earlier:

  1. Stick to a consistent sleep schedule by going to bed at the same time every night, even on weekends.
  2. Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to help you wind down before sleep.
  3. Avoid screens (TV, phone, computer) for at least an hour before bed, as the blue light emitted by these devices can disrupt your natural sleep-wake cycle.
  4. Avoid caffeine, alcohol, and large meals close to bedtime.
  5. Make sure your sleep environment is comfortable and conducive to sleep. This includes a comfortable bed, a cool and dark room, and minimal noise.
  6. Consider trying relaxation techniques, such as deep breathing or progressive muscle relaxation, to help you relax and fall asleep.
  7. If you find that you are still having trouble falling asleep, you may want to consider talking to a healthcare provider for further evaluation and guidance.

How can I force myself to sleep early?

Create the right environment. Sleep can be difficult for us at the best of times, but if you have a job that requires you to start work in the early hours of the morning, then you will be forced to sleep early in the day.

Rotating shift workers try to find a way to sleep early, particularly difficult for the first new working day. However, there are things you can do to make sleeping early easier.

Limit your caffeine consumption. Caffeine takes around 8 hours to leave your system. Sleep will be difficult if you have this stimulant flowing through your veins.

The final meal of your day should be light. Avoid eating large meals and avoid eating fried, greasy food. Spicy food is notorious for causing sleep disruption through heartburn or gas in the stomach.

Do some light exercise go for a brisk walk but refrain from long, arduous workouts. They will keep you awake.

A warm shower before bed relaxes the muscles and freshens you up for restful sleep. Use aromatherapy such as lavender oil. It has a soothing, calming effect on the body and sets you up for sleep.

Most importantly, sleep in a cool bedroom that is dark. A cool bedroom is more conducive to sleep than a warm bedroom.

Creating an environment to allow you to sleep early is essential for a relaxing experience.

How can I sleep earlier?

How can I sleep earlier

Have a bedtime routine. Let’s face it, we could all do with a few extra hours of sleep each week, so the best way to achieve this is to sleep earlier.

Many of you fall into a routine of watching TV until late when the better thing to do would be to sleep.

Sleep is essential to your well-being, and without enough sleep, it’s possible to develop many sleep deprivation traits like gaining weight, just mentioning one.

Develop a consistent bedroom routine such as going to bed at the same time every night, including weekends.

Reduce your food portion size for your last meal. Sleeping with a full stomach is complex and may cause heartburn, keeping you awake.

Finding a way to sleep earlier can be tricky, so try to make yourself tired, exercise every day, walk at a brisk pace for 30 minutes, but avoid lifting heavyweights. This has the opposite effect on sleep.

Avoid alcohol. You may think alcohol makes you sleep, but the truth is it disrupts your sleep, and you wake to feel fatigued. Obviously, avoid drinking caffeine drinks and drinks with high sugar content like sodas.

Many of us are constantly searching for how to sleep early, and it’s all about creating a sleeping environment.

Remove computers and smartphones from your bedroom. The light emitted from the screens is similar to daylight and will trick your body into thinking you should be awake.

A cool room is needed to induce sleep, so set the temp to 60 degrees or lower. It’s nice to snuggle up under the duvet than sweat through the night.

Of course, eliminating daylight or street lighting from your bedroom, a darkroom will ensure you sleep well.

How can I sleep early in 5 minutes?

 Use the 4-7-8 technique focus on the following breathing pattern:

  • Empty the lungs of air.
  • Breathe in quietly through the nose for 4 seconds 
  • Hold your breath for a count of 7 seconds.
  • Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound for 8 seconds.
  • Repeat the cycle up to 4 times.

It’s true it works! The method is based on tranquilizing your central nervous system to enable you to drift off to sleep fast.

It’s the perfect system for sleep if you have some external worries you are not dealing with well.

The good news is there are lots of techniques that will help you fall asleep, from the one described above to what the US military uses to train their soldiers how to sleep in war zones and operations. 

Paradoxical intention     

It’s a weird name for a technique of how to sleep earlier. The anxiety of not sleeping can cause you to stay awake, so ditch the anxiety and purposely stay awake. It works for some folks.  

Will eating before bed make you sleep early?

Too many carbs can make you feel sleepy, and carbs with protein making you sleepier. Tryptophan is a chemical found in proteins that makes you sleepy, but the tryptophan needs a carrier to get to your brain. Guess what the carrier is? You got it, carbohydrates.

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