Adequate sleep is an important part of your health and well-being. Changing the way you approach sleep can help you fall asleep early and stay asleep long enough to wake refreshed and ready to face your day, writes Barry Krakow, author of "Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night." With a few behavior changes, your body will be ready for sleep early, and you will be able to sleep through the night.
Step 1
Begin preparing your body for sleep early. According to Krakow, if you dim the lights and reduce the noise level in your home and bedroom, your body will begin mentally preparing to go to bed. Turn your computer and television off, and engage in quiet activities, such as meditation or reading to calm your mind and relax you. Gunther B. Paulien, author of "The Divine Prescription and Science of Health and Healing," recommends a warm shower right before bed as another way to encourage relaxation.
Step 2
Avoid eating right before you want to go to sleep. Paulien writes that a full stomach prevents the deep sleep your body needs to maintain good health. A full stomach will also make it difficult for you to fall asleep because you might feel bloated and uncomfortable. Spicy foods can cause heartburn, which will also make it difficult for you to fall asleep early. If you are a night owl and are used to eating late, gradually eat a few minutes earlier each night until you are used to eating earlier.
Step 3
Stop drinking beverages with caffeine a few hours before bed. If you are a night owl, you might drink caffeinated beverages to help you stay awake, but eliminating them will enable you fall asleep early as well as enjoy deep sleep, writes Krakow. Caffeine encourages your body to stay awake and alert, which prevents you from falling asleep early. Switch to decaffeinated tea or coffee, and avoid soda so your mind is prepared for sleep.
Step 4
Make your bedroom and bed comfortable and inviting. If you are able to relax, you are more likely to fall asleep early, says Katherine A. Albert, author of "Get a Good Night's Sleep." If you are a night owl, you can spend some time in your bedroom to instill as sense of calm and sleepiness. Make sure your sheets are comfortable and that you have plenty of blankets to keep you warm. You can also adjust the thermostat in your home so you are not too hot or too cold while trying to fall asleep.
Step 5
Use relaxation exercises to transition from being a night owl to learning how to fall asleep early. Albert suggests getting comfortable in your bed, closing your eyes and listening to a relaxation recording. You can also breathe deeply or listen to soft music. As you focus on calming down, you will be able to fall asleep faster.
Tips and Warnings
- Introduce an earlier bedtime gradually to avoid lying in bed for hours stressing about not falling asleep. Try going to bed 15 minutes earlier than usual for a few days and then 15 more minutes until you reach your desired bedtime.
- Shifting your actions from those of a night owl to falling asleep earlier will take time. Do not expect to fall asleep early every night without any difficulty.
Things You'll Need
- Decaffeinated beverages
- Sheets
- Blankets
- Relaxation recording
References
- "Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night"; Barry Krakow; 2007
- "The Divine Prescription and Science of Health and Healing"; Gunther B. Paulien; 1995
- "Get a Good Night's Sleep"; Katherine A. Albert; 1996
