No matter what, you shouldn’t have caffeine for at least three hours before you want to fall asleep (but cutting yourself off at 4 p.m. You may have to do some trial and error to figure out when your daily caffeine cut-off time is. is a recipe for staring at the ceiling all night. A cup of morning coffee does your body good (or at least that’s what you tell yourself), but a glass of soda at 6 p.m. It’s hard to crack the case of how to go bed early if you’re hopped up on that sweet, sweet socially-acceptable stimulant: caffeine. If you still can’t fall asleep, try reading in bed or listening to relaxing meditation music or a white noise machine to quiet your thoughts and get your body into slumber mode. Try to avoid eating or working from a laptop in bed your brain should get the signal that it’s time to sleep when you crawl beneath the sheets. For instance, if you have to get up at 6 a.m., you should get into bed at 10 p.m. A healthy nighttime routine should begin at an appropriate time – even when you’re not tired yet. You don’t have to wait to be droopy-eyed to crawl into bed. Just unzip the side and remove some of the filling until you’re comfortable. Some pillows, like the Layla Kapok Pillow, for example, allow you to adjust their height until they’re perfect. Not exactly a recipe for falling asleep as soon as you hit the pillow.Ī copper-infused memory foam mattress and matching pillows will contour to your body and keep you cool throughout the night. Most beds aren’t made to last longer than a decade, and traditional spring mattresses will sag and droop and prod you with broken springs. You may be struggling to sleep earlier because your bed just isn’t comfortable enough. Not the biggest fan of the food choices? There are supplements available in pill form that will increase your magnesium levels without having to go full Popeye and eat a spinach salad for dinner every night. You should get about 200-400mg of magnesium per day. These include avocados, almonds, dark chocolate, spinach, and beans. If you’re on the hunt for a natural way to ease into an early bedtime, try upping your intake of magnesium-rich foods. Magnesium is a mineral that helps activate the neurotransmitters in your brain responsible for sleep. And it’s a whole lot safer than burning candles, especially when you’re about got to sleep. Just a few drops of oil will fill the area around your bed with soothing scents that ease your mind to sleep.Īdded bonus: if you use essential oils in your bedroom, they will keep your space smelling fresh and clean. If you’re trying to figure out how to go to bed early (and you want to avoid sleep aids), an oil diffuser in your bedroom is a great alternative. Lavender is particularly good at helping people fall asleep. Introduce Some AromatherapyĪt least one review of 12 studies on aromatherapy and sleep found that using essential oils can improve the quality of sleep. In order to go to sleep early, put down your phone and tablet about 90 minutes before you want to go to sleep. You should aim to take in less light in the evening – especially handheld devices that are close to your face. Most electronics emit something called blue light, which will fool your brain into thinking that it’s still time to remain awake and alert. It relies on a lot of external triggers, especially light. But your body doesn’t come up with the rhythm on its own. It’s basically a 24-hour clock that helps inform your brain of things like when it’s time to be alert and when it’s time to sleep the rhythm also regulates things like hormone and body temperature. Your body is equipped with something called the circadian rhythm. Here are some ideas for how to go to bed early that will change the way you approach getting enough sleep. Well, that and some quality bedding, like sheets with a decent thread count and an adjustable bed base. If your nature is to stay up until the wee hours of the morning, it will take some training to get used to a different schedule.
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