Insomnia, a prevalent sleep disorder, can significantly hinder one's ability to achieve restful sleep. Factors such as late-night screen usage, work commitments, and social gatherings can adversely affect sleep quality. To ensure adequate restorative sleep, it is essential to establish an early bedtime. This practice not only benefits mental well-being but also contributes positively to skin health. While an 8 p.m. bedtime may seem excessive for some, it is advisable not to postpone sleep until midnight. For those who identify as night owls, transitioning to an earlier sleep schedule can be challenging. Nevertheless, acquiring the skills to retire early and diligently implementing effective strategies can facilitate this process. It is advisable to keep electronic devices at a distance and to refrain from consuming caffeinated beverages to promote easier sleep onset. Additional tips can be found below.

What are the benefits of sleeping early at night?

Learning to retire early at night is one of the most beneficial practices for your health and overall well-being. A review published in the journal Applied Physiology, Nutrition, and Metabolism in 2020 indicated that late bedtimes adversely impact sleep quality.

Here are some benefits:

• When you go to bed early, your body receives sufficient deep sleep. "This aids in memory consolidation, learning as well as problem-solving skills," says pulmonologist and sleep medicine expert Dr Arun Chowdary Kotaru.
• Early sleep promotes mental well-being by reducing stress, and mood swings. "These are possible, as the brain goes through repair mechanisms during deep sleep cycles," says the expert.
• Physically, a bedtime early in the night aids in better heart health. "It helps by maintaining healthy blood pressure and avoiding cardiovascular diseases," says the expert.
• It also maintains metabolism, which results in healthy weight through balancing hunger hormones like leptin and ghrelin.
• Early sleep boosts immunity by allowing the body to produce cytokines, which are proteins needed to fight off infections.
• Skin health gets enhanced since nighttime sleep helps in collagen production, preventing premature ageing and giving the skin a glow.

The first step in learning how to sleep early at night, is to know what time is best for you. "The best sleeping time is around 9.30 p.m since this corresponds with the natural circadian rhythm of the body," says the expert.

How to sleep early at night?

Getting around seven to nine hours of sleep is critical for your overall health. This is possible if you learn how to sleep early at night.

1. Maintain a consistent sleep schedule

Maintaining a consistent bedtime and wake-up time each day is essential for regulating the body's circadian rhythm, the internal mechanism that governs sleep-wake cycles. While it may be tempting to sleep in on weekends, adhering to a regular schedule can minimize disturbances in your sleep pattern and facilitate an earlier onset of sleep.

2. Avoid caffeine in the evening

Caffeine, present in energy drinks as well as in coffee and tea, functions as a stimulant for the central nervous system. This is the reason many individuals savour a cup of coffee or tea each morning. Dr. Kotaru explains that upon consumption, caffeine inhibits adenosine receptors in the brain. Adenosine is a substance that accumulates throughout the day and promotes feelings of drowsiness. By obstructing this mechanism, caffeine enhances alertness and delays the onset of sleep. To prevent disruption of sleep patterns, it is advisable to consume caffeinated beverages at least six hours before bedtime.

3. Reduce exposure to screen time before bed

When attempting to establish an early sleep routine, it is crucial to prioritize the reduction of screen time. According to experts, the blue light emitted by devices such as smartphones, tablets, and laptops interferes with the production of melatonin, the hormone that regulates sleep. It is advisable to refrain from using these devices for at least one hour prior to going to bed.

4. Create a relaxing nighttime routine

Participating in calming activities prior to sleep can assist in signaling your body to relax and get ready for rest. Engaging in reading or listening to music may alleviate stress. Additionally, enjoying a warm bath can ease muscle tension and reduce body temperature. Practicing meditation can further calm the mind by decreasing stress hormones and encouraging deep, restorative sleep.

5. Avoid heavy meals before bedtime

Consuming large or spicy meals in the evening can result in discomfort and indigestion, which may hinder the ability to fall asleep promptly. A study conducted in 2011 and published in the Journal of Clinical Sleep Medicine indicated that eating immediately before bedtime is linked to poorer sleep quality. Therefore, it is advisable to opt for lighter foods such as bananas and yogurt earlier in the evening to prevent going to bed late.

6. Limit naps during the day

According to the expert, brief naps lasting approximately 20 to 30 minutes can enhance alertness and productivity without disrupting nighttime sleep. However, extended naps, especially those taken in the late afternoon, may disrupt the body's circadian rhythm, making it challenging to fall asleep early. Therefore, a crucial strategy for mastering the art of early nighttime sleep is to engage in short afternoon naps.

7. Don't exercise late

Indeed, engaging in physical activity contributes positively to sleep quality and alleviates stress. Nevertheless, participating in intense exercises during the evening may hinder the ability to fall asleep promptly. The expert advises that "late evening workouts can elevate heart rate and adrenaline, complicating the process of falling asleep. It is recommended to partake in moderate exercise at least 3 to 4 hours prior to bedtime."

8. Manage stress

Work-related or family-related stress can lead to sleepless nights. According to the expert, engaging in deep breathing exercises and mindfulness meditation are effective methods for promoting relaxation and improving sleep quality. Additionally, maintaining a notebook or journal to write down your thoughts prior to bedtime may assist in clearing your mind. This practice is essential for learning how to fall asleep earlier in the evening.

9. Get sunlight exposure during the day

Natural light, particularly during the morning hours, plays a crucial role in supporting bone health and regulating the sleep-wake cycle. According to the expert, "Sunlight enhances serotonin levels, a hormone that facilitates the production of melatonin in the evening." As you work on establishing an earlier bedtime, it is advisable to allocate a minimum of 30 minutes each day to outdoor activities.

10. Use your bed only for sleep

Your brain forms connections based on your everyday routines. When you utilize your bed for activities such as watching television, working, or eating, your brain associates it with alertness instead of sleep. According to the expert, "Limiting the use of your bed exclusively to sleep enhances its association with rest, thereby facilitating an easier transition to sleep when you lie down."

11. Reduce alcohol intake

Alcohol can induce feelings of fatigue; however, it adversely affects the quality of your sleep. Research published in the Korean Journal of Family Medicine in 2015 indicates that alcohol inhibits your ability to achieve deep sleep, thereby increasing the likelihood of sleep disturbances. Keep this in mind as you work on establishing an earlier bedtime.

If you are not accustomed to retiring for the night around 9 p.m., consider implementing straightforward strategies to facilitate an earlier sleep schedule. Going to bed early can ensure you obtain a minimum of seven hours of sleep, which is vital for your overall health.

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