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Over a quarter of American adults do not get the recommended seven hours of sleep.
The 2020 National Center for Health Statistics (NCHS) reported14.5% of adultshave trouble falling asleep.
And it’s no surprise with our fast-paced lifestyles.
However, not getting enough sleep can take it’s toll on our physical and mental health.
The best way to fix your sleep schedule is to try and go to bed earlier.
This will make it easier to get the recommended 7-9 hours of sleep you need.
But this is easier said than done.
Here’s how to go to sleep earlier so you could feel more well rested.
Here are some tips to making it easier:
1.
Create a nighttime routine
Its important to let your body know when its time to wind down.
Starting your bedtime wind down with a hot bath or shower can be effective.
Researchshows that this can lower the body’s core temperature thus promoting sleep.
Reduce screen time
Scrolling through social media when youre in bed is very tempting.
However, this may be the culprit behind your accidental late nights.
Melatonin, which your brain produces in response to darkness helps promote sleep.
It is, therefore, wise to keep your electronic devices safely stowed away until the morning.
If you change your bedtime, adjusting your morning routine can helpfix your sleep schedule.
You may find yourself not being tired enough to go to bed early if you skip this step.
When you begin to set up a routine, it can take some time until you feel adjusted.
Having the right environment is crucial.
Creating theideal temperatureis also important, which is recommended to be between 68- 77 Fahrenheit.
While many of us now enjoy remote working, the temptation to work from bed is tricky to resist.
This is because caffeine is a stimulant which can make our brain and nervous system more alert.
It increases the production of cortisol and adrenaline which are known to make us feel active and energetic.
What are the benefits of going to sleep early?
Reaping the benefits of quality sleep doesn’t always mean going to bed earlier.
Its more about ensuring that youre getting enough sleep.
While you snooze, your brain processes everything you learned throughout the day.
When were sick, the immune system works overtime, and sleep helps support that process.
Why is going to sleep earlier more difficult for some people?
Some people may find it harder than others to go to sleep earlier than they are used to.
This is because of the variation of chronotypes which we mentioned earlier.
There are four types of chronotypes: lion, bear, wolf and dolphin.
