Are you always a night owl?
Wants to go to bed early but one thing or another comes up to your mind and you end up staying up late.
Getting good sleep is one of the best habits for a healthy lifestyle. But we always struggle with that. I know what you are thinking “I already understand the importance of getting a good night’s sleep for at least 7-8 hrs. The only struggle is how to train me to go to bed earlier and sleep quickly.”
Let me tell you one thing, it’s all related to bad planning. You don’t plan your day & evenings well. When you are working all day, you are so tired and end up with some tasks left for the day that flashes in your eyes when you are about to go to bed. Right?
You need to learn how to make those minor changes to your routine and then stick to it. Sticking to some schedule seems difficult but first, just start with something small and then move on from there. I promise you will see some life-changing transformations in yourself.
Let’s learn some useful tips that can help you sleep earlier and better.
- Start with small
One day you are all set to go to bed early. Your usual routine is to sleep at 11 pm then suddenly you decided to go to bed at 9 pm. On the first day, you may succeed but on another day you will struggle.
So don’t push yourself so hard, start with only a 15 minute gap at a time. Go to bed 15 minutes earlier than your usual routine and get up the next day 15 minutes earlier than the time you usually wake up.
2. Keep your Digital gadgets away
As you lie down in bed, you can’t stop yourself from scrolling through your phone screen. From one app to another we just can’t find anything that seems enjoyable. Whether it’s social media or some of your favorite games they are just so addictive.
Put all the gadgets away for at least half an hour earlier before you go to bed. Keep them in a different room. Silent all the notifications. Trust me it will help.
3. Turn off all the lights
Light is the major culprit of your bad sleeping patterns. Turn off the lights when you go to bed whether it’s a room light, laptop light, or your phone light.
That blue light from your screens is poison to your health and eyes. That light suppresses melatonin. Melatonin is a hormone that is produced by your brain that makes you feel sleepy. It is only produced when it is dark. So, it is always recommended to turn off the lights around you when you are going to bed.
4. Plan your evenings
If I find it difficult to prepare myself for sleep, it is usually because I have certain activities I would like to do. Your nighttime hours just evaporate in an instant when you work most of the day, right?
Suddenly, it’s past your bedtime, and you never got the chance to do your favorite activity, read your favorite book, or do some exercise.
If you feel like there is not enough time in the evening, consider shifting some of your evening activities to earlier in the day.
5. Avoid caffeine and heavy meals
One of the most important thing is to avoid caffeine and heavy meals at night. Caffeine is a stimulant, and it can take several hours to wear off. So if you are drinking coffee late in the evening, it could be impacting your ability to fall asleep.
Similarly, eating heavy meals late in the day can be disruptive to your sleep. Instead, opt for lighter fare like fruits and vegetables. This will give your body the energy it needs without the extra stimulation of caffeine.
Then if you go to bed earlier this will give your body more time to digest your food and enter a deeper, more restful sleep.
KEY: Practice the routine
So, instead of staying up late watching TV or scrolling your phone, try to get to bed at a reasonable time.
The key is to practice the sleep routine and be consistent with when you go to sleep and when you wake up.
With a few simple adjustments to your routine, you can get more restful sleep and wake up feeling more refreshed and energized.
Trust me, your body will thank you for it!
If you have constant sleep issues, see your doctor. Your doctor may prescribe medication and recommend other techniques to get your sleep cycle back on track to determine the cause and treatment for insomnia. Some people may benefit from seeking mental health assistance in addition to their medical issues.
If you need assistance or coaching, our health practitioners at Mind For Life can help you with your sleeping issues.