10 Natural Ways To Get Yourself To Sleep Early

Lagi ka na lang ba napupuyat? This one's for you.
PHOTO: GETTY IMAGES

Before binge-watching another K-drama, don’t forget to consider your bedtime schedule. Sleeping early and getting at least seven to nine hours of sleep will do you good. It improves your mood and makes you productive at work. Fixing our habits can be done in a natural way. Here are some healthy tips to help you snooze.

Tips: How To Sleep Early

  1. How to sleep early: Treat your bed as an offline zone.

    It’s like your sacred space for rest. Once you’ve hit the sheets, try disconnecting from your gadgets so you can focus on getting a good night’s sleep. This means you’re not allowed to check your work e-mail, watch videos, or browse endlessly through your feed. Studies suggest that screen time during bedtime decreases melatonin aka the hormone that lets you fall asleep. It’s because the blue light emitted from your phone alerts your brain to stay awake longer which disrupts your body clock.

  2. How to sleep early: Try to set the mood and lighting of your room.

    Dimming the lights can make your bedroom feel cozy to sleep in. Depending on your preference, you can also play some bedtime sounds like calming music or nature-inspired tracks. 

  3. How to sleep early: Wind down before going to bed.

    After going through a busy day, you’ll need to slow down and prep yourself for bedtime. Winding down usually takes 30 to 60 minutes. Use this time to make yourself less tensed or anxious about what’s going to happen the next day. The uneasiness can affect your sleep and will leave you feeling restless. So before hitting the sheets, do some calming activities like writing in your journal, updating your planner, or reading a book. Consider these your rituals!

    Continue reading below ↓
    Continue reading below ↓
    Recommended Videos
  4. How to sleep early: Do deep breathing exercises.

    Ever heard of the 4-7-8 breathing technique? It has been proven effective to help calm the mind so you can get yourself to sleep. This breathing exercise controls your inhales and exhales. Inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. By doing this exercise, you relax your heart rate and blood pressure which are vital factors in sleepiness.

  5. How to sleep early: Don’t work out at night. 

    According to a study, intense workouts stimulate the brain, preventing you from drifting off to sleep. These also disrupt the natural circadian rhythm where you’re expected to be active during the day and rest when night falls. So, it’s best to schedule your workout sessions first thing in the morning instead!

  6. How to sleep early: Eat healthy snacks.

    Going to bed with a full belly may be bad for digestion. But having your tummy grumble as you try to sleep can also be distracting. If you're looking for a quick munch, light snacks like almonds, bananas, and oatmeal are good enough to satisfy your hunger and even improve sleep quality.
  7. How to sleep early: Reduce your alcohol and caffeine intake. 

    As we all know, caffeine keeps us energized throughout the day. So, if your goal is to rest up early, you’ll need to limit your caffeine fix or schedule your coffee, soda, or chocolates six hours before bedtime. Not that we want to get in the way of your fun hangouts or e-numan with friends, but you should also watch your alcohol consumption. While alcohol is a known sleep aid, drinking too much actually decreases the sleep-inducing melatonin in the process. Your body clock gets disrupted and let’s not forget the extreme tiredness or hangover waiting for you the next day. You’ll definitely be tempted to sleep in!

  8. How to sleep early: Cut down on your siesta.

    Taking afternoon naps let you stay awake longer at night. As much as possible, limit your power naps to 20 minutes or less. This should be enough to energize you in the middle of the day.
  9. How to sleep early: Don’t look at your clock.

    Research suggests that being too time-conscious makes one feel frustrated about not getting enough sleep. This mindset triggers insomnia or having trouble falling asleep. When you’re in bed, stop thinking about what time it is and prioritize calming your senses. Yes, you can still set your alarms for tomorrow but make sure your clock or your phone is faced down so you can relax.
  10. How to sleep early: Stick to a regular sleep routine.

    It helps to follow a normal bedtime sched of at least seven to nine hours. In this way, you can plan out your day and get a well-deserved rest after!
Continue reading below ↓

***

What does your zodiac sign say about you? Subscribe to Cosmopolitan Philippines and find out!

Sorry, no results were found for