Do work and chores early in the day to get your evening free. Stop using your mobile devices at 9PM and do something that relaxes you, like showering, reading a book and/or taking a walk. That’s called having a good "sleep hygiene" :)
First, 10 pm isn’t that early. 6 pm is early. Telling yourself that you are going to bed early is probably a bit stressful. Tell yourself you’re setting a bedtime or something that sounds positive to you. Second, start getting ready for bed at 8 or 9 pm. It doesn’t mean getting in bed. It means get yourself ready for tomorrow. Do your list of things that will keep you from getting in bed at 10 pm. Do you need to lay out your clothes? Do you need to make lunch for work tomorrow? Get that routine taken care of early if you can. If you start at 8 pm and finish by 8:15, then great! It’s done, and you don’t need to worry about it. Lastly, make this your routine. Do it every day whether you work tomorrow or not, whether you need to get up or not, get up at the same time every morning whether you slept well or not. Also, wake up time can’t be 10 am. It needs to be around 6 or 7 am. Otherwise, you’ve overslept.
I found out that what makes me go to bed earlier (in my case 11pm) is really the reason I want to wake up 7AM. Until I set the regular time when I wake up, I usually not fall asleep before midnight, and was having hard time telling asleep for many years. I also used to don’t like sleep as I wanted to stay awake as long as I can and study or get some work done. But now I enjoy my longer morning with a good breakfast and a bit of exercise, it makes me wanna go to bed earlier so I can enjoy it another day. Hope I helped :)
Close all distractions. No blue light (computers, telephones, tablets, or anything electronic) for about 30 minutes before you go to bed. I usually read a book before I sleep and then just lay in the dark comfortable and relax. And then I’m out like a light. Sometimes when I can’t sleep, drinking chamomile tea 30 minutes before you sleep also works like a charm as well.
First you have to get rid of your electronical devices long before you get to bed, an hour may be suitable. Second you can do some relaxing activities for sleep, like reading, listening to music. Besides, melatoninn medicines may also be helpful. But you can never depend on them. They can be used to adjust your interrupted natural rhythm and after you have formed the right sleeping habits, stop taking them since they do have side effects.
Just go to bed, even when you’re not tired, imagine the great feeling when you were exhausted and finally had the chance to lie down. Once in bed normally I can only read some lines before falling asleep.
Set the tone. Make the room in which you sleep darker, quieter and cooler. I pray. The rosary puts me to sleep. That and warm cashew milk. But any repetitive or warm activity can induce sleep
Plan an evening routine to prepare for your bedtime. One hour before bed take a short 10 minute walk. Then get ready for the next day and list three things you are grateful for from the day. Take a few minutes to pick up your house so it’s tidy and ready for the morning. Then turn down the lights and turn off all electronic devices a half hour before your bedtime. Take a shower or wash your face and your feet, brush your teeth. Take 10 minutes to Read, meditate or listen to soft calming music and diffuse essential oils that encourage sleeping. Head to bed 15 minutes before you want to fall asleep and think of what a great day you had.
It’s not just about getting to bed early, but also on time. I have found a preparation ritual helps me. An hour before my bed time, I will do things to unwind: drink water, brush my teeth, and read. I like to avoid technology, screens and bright lights during this time. Once in the habit, even if I didnt do the ritual my body would start preparing for sleep mode regardless of what I was doing.
Rearrange your day so the things you normally do at night are already done and at 9:30 you can start winding down for the night. If you normally make the next days meal before bed, try meal prepping a few days in advance or if you do your laundry at night try doing a load or two in the morning while you’re getting ready for work. The wash can run at the same time that you’re showering.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
