Wish You Could Fall Asleep Earlier? It Might Not Be As Hard As You Think.

Experts have long recognized that one of the key components of a healthy lifestyle involves getting plenty of sleep. For most people, this is somewhere around eight hours per night — some folks thrive on less while others require more to function at the top of their game.

But no matter how much shuteye you need, you might be one of the countless individuals struggling to maintain an effective sleep schedule. Fortunately, researchers agree that a few specific steps can help rewire your brain to fall asleep consistently at a more appropriate time.

• Establish a routine: There are a number of evening activities that help send your body the signal that bedtime is approaching, such as meditation, a warm bath, or calming music.
• Ditch the blues: Blue light, like that emitted by most smartphones and other devices, can be detrimental to your sleep. Avoiding screens at night can result in higher levels of the natural sleep-regulating compound melatonin.
• Consistency is key: It’s a good idea to go to bed and wake up at the same time everyday, regardless of your schedule, in order to establish a pattern.
• Work it out: Although strenuous exercise can hinder your body’s ability to relax and fall asleep, getting in some yoga or doing a few stretching maneuvers prior to hitting the sack can put you in the right state of mind for restful sleep.
• Create your refuge: If your bedroom is used almost entirely for sleeping and remains dark, quiet, and cool throughout the night, you’ll probably have a much easier time maintaining your sleep schedule.

While these broad strategies can help many people, some challenges are trickier to overcome. Instead of immediately reaching for the sleeping pills, consult with a physician if you’re consistently having trouble sleeping.

Chris Agee November 2nd, 2024

Share this story: