Eat smart, drink smart.
Drinking coffee prior to bedtime is always a big no-no if you want to sleep early. The same goes for drinking too much alcohol, because it will lead to too many trips to the bathroom. According to the Journal of Clinical Nursing, “caffeine stays in your system for up to 12 hours, so the effects of a p.m. latte could linger 'til midnight.” Tip: Skip the midday coffee if you plan on getting a good night's sleep.
Stop Instagramming before bedtime!
Studies show that the blue light emitted by electronics like laptops and cell phones supresses the secretion of melatonin (the hormone that controls our sleep cycle), which in turn disturbs our Zzzz time. Here's a tip from the Harvard Medical School's Health Letter: Avoid looking at bright screens beginning two to three hours before bedtime. Yes, this includes your TV!
Create a sleeping habit.
If you happen to like sleeping at 3a.m. and waking up past noon, come up with a new evening routine. Slowly get yourself accustomed to sleeping earlier than 11p.m. so you get to wake up earlier the following day.
Identify what keeps you awake.
Keep your bedroom conducive to sleeping—make sure you have clean sheets, minimal noise, and dim lighting. Identify the element or distraction that keeps you awake. Is it your neighbor's dog barking all night? Wear ear plugs. Is it the silence? Listen to ambient music on YouTube or Spotify. Is it the lighting? Wear an eye mask!