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You’ve decided that you need more sleep, and that getting to bed earlier is the way to go. But with so many distractions and things to do that can keep us awake at night, this is easier said than done. Luckily, there are ways to help prepare your body and mind so that you can accomplish your goal of getting to sleep early, and wake up feeling well-rested.
Steps
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Decide what going to bed early means to you. “Early” and “late” are relative terms when describing sleep times. Much depends on when you need to or are able to wake up each day, and how much sleep you are getting.
- There is some variation from person to person, but generally adults need 7.5 to 8.5 hours of sleep per day. Children (5 years old and up) and teenagers will need more sleep than this, ranging from 8.5 to 11 hours. Infants and toddlers will need even more. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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Pick a good bedtime. Choose a bedtime that is early enough for you to get the right amount of sleep, according to your age and schedule.
- If you want to figure out exactly how much sleep you need or are getting, consider using a sleep journal. [2] X Research source Simply record when you go to bed each night and when you wake up each day, and calculate the hours of sleep you had in between. If you record your sleep for a few days or weeks, then you can also calculate your average amount of sleep.
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Recognize that inadequate sleep can be unhealthy. Staying up late can be unhealthy when it becomes a long-term habit. Going to bed late and sleeping in can contribute to weight gain and diabetes, correlate to poor nutrition, and other issues. [3] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Just acknowledging the importance of your sleep needs can help you start to improve your situation.
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Recognize that good sleep is necessary for optimum brain function. Not getting enough sleep can have a negative impact on memory, alertness, focus, and other cognitive functions. [4] X Research source If you want to succeed in school, work, or other activities, let this be a motivation for you to go to bed early.
- If you have to pull an "all-nighter" for school or work, clear your schedule the next day so that you will be able to concentrate solely on these tips for going to bed early. You'll need to recover from the lack of sleep.
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Quiz
wikiHow Quiz: Why Can't I Sleep?
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Avoid stimulants and depressants. If you trying to go to sleep early, avoid coffee and other caffeinated products, nicotine, and other stimulants. Their effects can last for hours, making it hard to go to sleep when you want to. And while depressants like alcohol can initially make you feel sleepy, they can actually disturb your sleep. [5] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Sleeping pills are often used as a means of inducing sleep. However, these can often be habit-forming, can impair memory and motor skills, and actually disrupt sleeping patterns. [6] X Research source There are many different types of sleeping pills and their effects vary, so you should carefully follow the instructions of all over-the-counter and prescribed pills, and talk to your doctor if you have questions or concerns. [7] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Don’t eat too much at night. Your last meal should be no less than 2 or 3 hours before your bedtime. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source If you eat a big meal close to bedtime, it can make it hard to get to sleep and stay asleep.
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Avoid exercising too close to bedtime. Regular exercise will help regulate your sleep patterns, but you should not exercise too close to your bedtime. Exercise has a stimulating effect that might make it hard to go to bed early. [9] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Limit naps. Naps can help if you are tired, but you should avoid long naps (longer than a half-hour), and naps near your bedtime. Otherwise, you may have trouble going to bed early. [10] X Research source
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Monitor your lighting conditions, particularly late in the day. How much and what kind of light you are surrounded by has a direct effect on your sleep patterns. Get plenty of natural light in the morning and during the day, then keep the lights dim at night. [11] X Research source This will help you to get to bed early.
- Wearing sunglasses later in the day dims light, which can help you become sleepy on time. [12] X Research source
- Avoid television, computers, tablets, smartphones and similar devices when you are trying to go to bed early, as the blue light from electronic screens disrupts the body’s inclination to sleep. [13] X Research source
- If you work nights and need to sleep during the day, wear yellow- or orange-tinted glasses. This will block out blue light, which signals your body to stay awake. [14] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Establish a sleep routine. Get your body and mind used to going to sleep early by doing the same things each night before you go to sleep. [15] X Research source Do whatever relaxes you: read a book, take a bath or shower, listen to relaxing music, etc.
- Many people find that warm drinks or tea can help them become comfortable and sleepy (just stay away from caffeinated beverages). Chamomile tea is a good choice because it has a calming effect. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Meditation and/or breathing exercises are also recognized as calming techniques. [17] X Research source A simple breathing exercise is to inhale for a count of 3 or 4, then exhale for a count of six or eight. [18] X Research source A few repetitions of this can be very helpful when trying to calm down and go to bed early.
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Go to bed when you feel tired. If you feel tired, it means you should go to bed. Don’t force yourself to stay awake. On the other hand, if you’re not tired, don’t try to force yourself to sleep.
- If you are tired, but can’t seem to fall asleep within 20 minutes, then get up and do something calming or boring (avoid electronic devices, exercise, working, eating, etc.) until you feel tired again. [21] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Eventually, you should be able to reach your early bedtime more consistently.
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Make your bedtime consistent. Going to bed the same time every night will improve your sleep, and make it easier to go to sleep early. [22] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Don’t expect huge changes right away. If you are trying to shift your sleep schedule to an earlier time, don’t expect to easily make a drastic change in one night. Try making changes in incremental steps. [23] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- For instance, if you have been going to sleep at 11:00, and decide that you want an earlier bedtime of 10:00, don’t expect to jump back the whole hour on the first night. Instead, try going to bed for a few nights at 10:45, then a few at 10:30, then a few at 10:15, before hitting your goal of 10:00.
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Know when to contact a professional for help. If you are having serious problems sleeping, staying asleep, moving to an earlier bedtime, or keeping a consistent sleep pattern, it could be a symptom of another issue, or may require the assistance of medical professionals. If you have concerns, seek expert medical advice. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Expert Q&A
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QuestionElectronics or homework keep me awake the whole night. How can I stop this?Carlotta Butler is a Registered Nurse in Arizona. Carlotta is a member of the American Medical Writers Association. She received her Masters of Public Health from the Northern Illinois University in 2004 and her Masters in Nursing from the University of St. Francis in 2017.Try to avoid using electronics prior to sleep time. Some electronics, especially any type of video games or bright light, can be stimulating. The same with homework, try to avoid doing homework right before bed to reduce anxiety and stress. Adopt a routine for getting your homework done a couple of hours prior to sleep.
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QuestionHow many hours should an 11 year old sleep each night?Carlotta Butler is a Registered Nurse in Arizona. Carlotta is a member of the American Medical Writers Association. She received her Masters of Public Health from the Northern Illinois University in 2004 and her Masters in Nursing from the University of St. Francis in 2017.An 11 year old should get 8 hours of sleep a night at the very least. The ideal range is 8 to 10 hours of sleep per night.
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Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Instead of answering work emails or finishing chores right before bed, build in an hour or two to simply relax first. Stressful convos or tasks require more brain power. Save those demanding responsibilities for the morning when you can fully concentrate. Use your pre-bedtime to unwind with lighter hobbies like reading. Your mind will thank you!
- Have you considered using thicker curtains or an eye mask? Blocking out sunlight and street lamps could allow your brain to properly produce melatonin and shift into sleep mode when bedtime rolls around. Give it a go for a week and note if it makes falling asleep easier.
- You could try melatonin tablets if you still struggle with falling asleep. Start with 3mg for a few nights. If that doesn’t make you drowsy, try increasing to 5mg or experiment with a 10mg timed release pill. See what dosage works best to help you nod off.
- It might help to remove headphones if you listen to music in bed. The sounds can trick your brain into thinking it’s time to wake up. Quiet tends to be more soothing if your goal is catching some zzz’s.
- Incorporating exercise into your day (even light activity like a short walk) can make it simpler to drift off later. It’s a natural and healthy way for your body to get ready for rest.
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References
- ↑ https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html
- ↑ https://www.sleepfoundation.org/sleep-diary
- ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
- ↑ https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment
- ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
- ↑ https://www.k-state.edu/counseling/services/resources/self_help/sleep.html
- ↑ https://www.health.harvard.edu/staying-healthy/drugstore-sleep-aids-may-bring-more-risks-than-benefits
- ↑ https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/
- ↑ https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
- ↑ https://www.sleepfoundation.org/how-sleep-works/does-napping-impact-sleep-at-night
- ↑ https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
- ↑ https://www.cbc.ca/news/canada/british-columbia/sunglasses-at-night-1.3777027
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
- ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
- ↑ https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
- ↑ https://medical.mit.edu/community/sleep/resources
- ↑ https://medical.mit.edu/sites/default/files/bewell-all.pdf
- ↑ https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep
- ↑ https://medical.mit.edu/community/sleep/resources
- ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
- ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-to-sleep-well-despite-changes-in-your-schedule
- ↑ https://my.clevelandclinic.org/health/diagnostics/12140-sleep-disorders-when-to-seek-help
About This Article
Article Summary
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If you want to go to bed early, dim your lights before you go to bed so your body slows down. Additionally, try to avoid stimulants like coffee and nicotine, since they can make sleeping harder. During the evening, eat a small meal and don't exercise within 2 hours before your bedtime to give your body time to relax afterwards. Finally, to make going to sleep early a habit, perform the same routine each night before getting into bed to relax, such as reading a book. To learn why it's a bad idea to use computers and tablets immediately before trying to sleep, and when you should contact a professional for help, keep reading!
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