How to Go to Bed Early

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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.

Part 1
Part 1 of 4:

Deciding When to Go to Bed

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  1. “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]
  2. 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] 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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  3. 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] Just acknowledging the importance of your sleep needs can help you start to improve your situation.
  4. Not getting enough sleep can have a negative impact on memory, alertness, focus, and other cognitive functions. [4] 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?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!
1 of 12

Which of the following best describes your nighttime routine?

Part 2
Part 2 of 4:

Preparing for Sleep During the Day

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  1. 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]
    • 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] 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]
  2. Your last meal should be no less than 2 or 3 hours before your bedtime. [8] If you eat a big meal close to bedtime, it can make it hard to get to sleep and stay asleep.
  3. 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]
  4. 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]
  5. 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] 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]
    • 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]
    • 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]
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Part 3
Part 3 of 4:

Establishing the Right Environment for Sleep

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  1. Get your body and mind used to going to sleep early by doing the same things each night before you go to sleep. [15] 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]
    • Meditation and/or breathing exercises are also recognized as calming techniques. [17] A simple breathing exercise is to inhale for a count of 3 or 4, then exhale for a count of six or eight. [18] A few repetitions of this can be very helpful when trying to calm down and go to bed early.
  2. This means having a comfortable mattress, bedding, etc. [19]
    • Some people find it helpful to use aids to lessen outside distractions, like earplugs or the white noise of a small fan or other device. [20]
  3. 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] Eventually, you should be able to reach your early bedtime more consistently.
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Part 4
Part 4 of 4:

Making an Early Bedtime a Habit

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  1. Going to bed the same time every night will improve your sleep, and make it easier to go to sleep early. [22]
  2. 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]
    • 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.
  3. 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]
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Expert Q&A

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  • Question
    Electronics or homework keep me awake the whole night. How can I stop this?
    Carlotta Butler, RN, MPH
    Registered Nurse
    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.
    Carlotta Butler, RN, MPH
    Registered Nurse
    Expert Answer
    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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  • Question
    How many hours should an 11 year old sleep each night?
    Carlotta Butler, RN, MPH
    Registered Nurse
    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.
    Carlotta Butler, RN, MPH
    Registered Nurse
    Expert Answer
    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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    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      • 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

      1. ↑ https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/08.html
      2. ↑ https://www.sleepfoundation.org/sleep-diary
      3. ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
      4. ↑ https://www.sleepfoundation.org/sleep-deprivation/lack-of-sleep-and-cognitive-impairment
      5. ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
      6. ↑ https://www.k-state.edu/counseling/services/resources/self_help/sleep.html
      7. ↑ https://www.health.harvard.edu/staying-healthy/drugstore-sleep-aids-may-bring-more-risks-than-benefits
      8. ↑ https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you/
      9. ↑ https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
      1. ↑ https://www.sleepfoundation.org/how-sleep-works/does-napping-impact-sleep-at-night
      2. ↑ https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
      3. ↑ https://www.cbc.ca/news/canada/british-columbia/sunglasses-at-night-1.3777027
      4. ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
      5. ↑ http://www.health.harvard.edu/blog/late-to-bed-early-to-rise-a-recipe-for-diabetes-201204174607
      6. ↑ https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
      8. ↑ https://medical.mit.edu/community/sleep/resources
      9. ↑ https://medical.mit.edu/sites/default/files/bewell-all.pdf
      10. ↑ https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep
      11. ↑ https://medical.mit.edu/community/sleep/resources
      12. ↑ https://medlineplus.gov/ency/patientinstructions/000853.htm
      13. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
      14. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-to-sleep-well-despite-changes-in-your-schedule
      15. ↑ https://my.clevelandclinic.org/health/diagnostics/12140-sleep-disorders-when-to-seek-help

      About This Article

      Article Summary X

      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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